Lectin Free Mama https://lectinfreemama.com I've found that good gut feelin.' Wed, 19 Sep 2018 14:47:28 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 https://lectinfreemama.com/wp-content/uploads/2017/08/cropped-AutumnLogo2PNG-copy-32x32.png Lectin Free Mama https://lectinfreemama.com 32 32 31 Quick & Easy Lectin-Free Snack Ideas https://lectinfreemama.com/2018/09/03/lectin-free-snack-ideas/ https://lectinfreemama.com/2018/09/03/lectin-free-snack-ideas/#respond Mon, 03 Sep 2018 17:20:10 +0000 https://lectinfreemama.com/?p=6971 Frequently asked question: “What are your go-to lectin-free snack ideas?” Unfortunately, I’m a little boring when it comes to snacks. I generally snack on the same handful of nuts every single day and wait until dinner to unleash my inner kitchen Goddess. My daughter starts pre-school this week, so that’s all about to change. I can’t just pull things out of the fridge for snack time–like, I actually have to pack things. I’ve spent the past month developing and testing (OK, tasting) the quintessential list of lectin-free snack ideas for kids and adults, just in time for school to start! To familiarize yourself with a lot of the ingredients I use regularly, check out my A to Z Guide to Lectin-Free Cooking and my Complete Pantry Checklist for Going Lectin-Free. This post contains affiliate links. See my disclosure policy for more info.   Bagel Thins Sliced grain-free bagels with toppings are like little compliant mini pizzas–you can make as many varieties as you want and pop them all in the oven to bake for the perfectly portioned lectin-free snack. START WITH: Stale Grain Free Bagels –> Recipe p. 113 in The Plant Paradox Cookbook or this Paleo brand. Start by slicing day old (at least) grain-free bagels into thin rounds (usually in half is thin enough). Brush with oil or butter, add toppings, and bake for 10 minutes at 325 degrees F. 1. Prosciutto Manchego: brush with olive oil and top with thin sliced prosciutto di Parma pieces and shredded manchego cheese. Drizzle with balsamic vinegar after baking. 2. Goat Cheese & Basil: brush with olive oil and top with crumbled goat cheese and thin-sliced basil leaves. 3. Garlic Parmesan: brush with butter and sprinkle with garlic powder and grated parmigiano-reggiano. 4. Cinnamon Sugar: brush with butter and sprinkle with cinnamon and granular sweetener.    Lectin-Free Recipes in Your Inbox Sign up HERE!   Dips A lectin-free snack is only as good as the dip it’s paired with, amirite? Here are 5 different dip options to whip up and store in the fridge for an after-school/work snack. 1. Classic Guacamole: avocados, lime juice, cilantro, salt, & hot sauce 2. Artichoke Pesto: ricotta, artichoke hearts, fresh basil, olive oil, & grated parmigiano-reggiano 3. Cauliflower Hummus: steamed cauliflower rice, garlic, tahini, lemon juice, & cumin 4. Black Bean Hummus: pressure cooked black beans, garlic, tahini, lemon juice, & cumin 5. Fruit Dip: sour cream, sweetener, & lime juice. –> GET ALL 5 DIP RECIPES HERE. Dippers: chopped veggies chips tortillas pickled veggies sliced seasonal fruit   Drinks Your lectin-free snack doesn’t have to be chewable–it can be drinkable! And just as delicious. From a quick green smoothie to a nutty, chocolaty shake, these drinks offer a refreshing break from a busy day. START WITH: Sparkling Water –> Get a 12-pack HERE. 1. Quick Green Smoothie: Blend 3/4 cup unsweetened vanilla coconut yogurt, 1 avocado, 1 frozen green banana, & 1/2 cup chilled sparkling water. 2. Seasonal Fruit Slushie: Blend 1 cup seasonal fruit, 2 cups ice, & 1/2 cup chilled sparkling water. 3. Chocolate Nut Butter Smoothie: 2 tablespoons nut butter, 2 tablespoons cocoa powder, 3/4 cup chilled coconut milk, & 1/4 cup chilled sparkling water. Blend.   Pizza Triangles Who doesn’t love pizza? Better yet, who doesn’t love eight different kinds to choose from? When you pre-cut a cauliflower pizza crust into triangles, you can put a small amount of toppings on each one to create eight different lectin-free snacks. START WITH: A Cauliflower Pizza Crust –> Get a 6-pack of compliant cauliflower crusts HERE. (Use code 6pack at checkout for $10.00 off.) Pre-cut 1 pizza crust into 8 wedges, load each wedge with toppings, and bake for 10 minutes at 400 degrees F (for crispier crust, pre-bake the wedges before adding toppings). 1. Caramelized Onion: Cream cheese and caramelized sweet onions. 2. Prosciutto: A small slice of triple-creme brie cheese and thin slices of prosciutto di Parma. 3. Broccoli Cheddar: Shredded goat cheddar cheese and small broccoli florets. 4. Margherita: A teaspoon of Pomi strained tomatoes, 1/2 slice buffalo mozzarella, and thin sliced basil leaves.   Snack Mix At long last, the lectin-free snack mix we’ve all been craving is here, and man, is it good. Start with a 4-ingredient all-purpose snack mix, and add spices or chocolate to rival any store-bought lectin bomb. START WITH: All-Purpose Snack Mix 2 cups coconut flakes cereal 2 cups green plantain chips 1 cup chopped nuts 1 cup puffed millet –> Get up to 50% off these ingredients at Thrive Market. Toss with the following seasonings/oils and bake 15 minutes at 325 degrees F (all except chocolate). 1. Garlic Parmesan: Add 3/4 cup grated parmigiano-reggiano, 4 tablespoons melted French/Italian butter, and sprinkle with garlic powder before baking. 2. Red & Smoky: Add 4 tablespoons melted red palm oil and sprinkle with smoked paprika before baking. 3. Nutty Chocolate Coconut (do not bake): Melt together 1/4 cup nut butter, 1/4 cup extra dark chocolate, and 1/4 cup coconut oil. Add 3/4 cup shredded coconut and combine with snack mix. Toss in a plastic bag with 1 cup confectioner’s Swerve.   Save up to 50% on Lectin-Free Ingredients –> Read How to Go Lectin-Free on a Budget   Quesadillas Turn leftover tortillas into a lectin-free snack by adding fillings, folding in half, and frying in a skillet to make a quesadilla. START WITH: Cassava Flour Tortillas –> Get my 3-ingredient recipe HERE. Layer toppings on a single tortilla, fold in half, and cook in an oiled skillet until browned on both sides. Cut into 4 wedges. 1. Prosciutto & Provolone: 2 slices prosciutto di Parma, shredded Italian cheese, and  sprinkle with dried oregano. 2. Tart Apple Cheddar: shredded goat Cheddar cheese and shredded tart apple (like Granny Smith). 3. Cinnamon Cream Cheese: spread with full fat cream cheese and sprinkle with cinnamon and sweetener. 4. Black Bean: pressure cooked black beans, mashed. Serve with hot sauce.   Twice-Baked Chips Chips are good on their own, but you can add even more seasonings and goodies and re-bake them to make a crunchy, delicious, lectin-free snack even crunchier and more delicious! START WITH: Packaged Chips sweet potato chips tortilla chips plantain chips apple chips […]

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The Ultimate Party Platter https://lectinfreemama.com/2018/08/21/party-platter/ https://lectinfreemama.com/2018/08/21/party-platter/#comments Tue, 21 Aug 2018 01:37:06 +0000 https://lectinfreemama.com/?p=6945 Are you the kind of person that brings a bag of chips and a tub of dip to a party? Cause I totally am…er, was. It’s not that I’m sometimes lazy or a procrastinator (just kidding, I am). It’s that I’ve got things to do, and spending 4 hours in the kitchen on a likely Pinterest fail is not one of them. Which is why I spent 4 hours in my kitchen coming up with THE ULTIMATE PLANT PARADOX PARTY PLATTER. I did it for you all, so that you could make an easy–but super delicious–dip, buy a bag of compliant chips, and scurry off to your night of revelry. Or…you could be THE ULTIMATE PLANT PARADOX PARTY HOST and make every single dip in this post with a whole platter of chopped veggies, root vegetable chips, and some seasonal fruit. Everyone will exclaim how amazingly delicious your “healthy food” is. You will, of course, be invited to every party from now on (it’s OK–people like me for my food too).   This post contains affiliate links. Please read my disclosure policy for more info. Get a Platter Before you make a party platter, you need an actual serving platter. It seems obvious, but I was once asked to bring veggies and dip to a party. I chopped up all the veggies and realized I had nothing to serve them on, so I brought them in a large Tupperware bowl that people had to dig around in. Not my best moment. Make Some Party Dips Five delicious dip options for serving to hungry, non-suspecting guests. Garlic Cauliflower Hummus For party hummus without the lectins, combine 1 bag of frozen cauliflower rice, steamed, 1 garlic clove, 2 tablespoons tahini, juice of 1 lemon, and 1 teaspoon cumin in a food processor. Process until smooth (add water to thin, if needed). Serve with: broccoli florets, carrot sticks, plantain chips Black Bean Hummus For this phase 3 or vegetarian low lectin hummus, combine 1 15-ounce can pressure cooked black beans (drained), 1 clove garlic, 2 tablespoons tahini, juice of 1 lemon, and 1 teaspoon cumin. Pulse in a food processor until smooth (also adding water to thin, if needed). Serve with: sliced kohlrabi, jicama chips Free recipes in your inbox every week. Sign up HERE. Artichoke Pesto For a delicious new take on party pesto, combine 1/2 cup sheep or goats milk ricotta, 1/2 cup chopped artichoke hearts, 1/2 cup fresh basil leaves, 1/4 cup olive oil, and 1/4 cup grated pecorino romano. Process in a food processor until smooth. Serve with: celery sticks, sweet potato chips Classic Guacamole The new classic party guacamole, without the nightshades. Combine 2 smashed avocados, juice of 1 lime, 2 tablespoons chopped fresh cilantro, salt to taste, and a dash of Chalula sauce. Serve with: cauliflower florets, tortilla chips Fruit Dip For a seasonal fruit party platter, serve up the easiest fruit dip ever by mixing 1 cup full fat sour cream and the juice of 1 lime. Sprinkle cinnamon and granular sweetener on top. Serve with: sliced seasonal fruit, sliced pickled beets   Party Dippers Get a few or get them all! A master list of things to serve with your amazing dips. Fresh Veggies broccoli florets carrot sticks celery sticks cauliflower florets jicama sticks sliced kohlrabi sliced pickled beets Seasonal Fruit (for Fruit Dip) strawberries sliced peaches and nectarines sliced apples Packaged Chips* ( with links to my favorite brands!) jicama chips green plantain chips tortilla chips sweet potato chips Get up to 50% off all of these chips –> Read how to re-stock your entire pantry lectin-free HERE.   Print All Five Recipes Ultimate Plant Paradox Party Platter Make the most delicious and nutritious party platter ever with these 5 Plant Paradox compliant dip recipes: Cauliflower Hummus, Black Bean Hummus, Artichoke Pesto, Classic Guacamole, and Fruit Dip Cauliflower Hummus 1 bag frozen cauliflower rice (steamed) 1 clove garlic 2 tablespoons tahini juice of 1 lemon 1 teaspoon cumin Black Bean Hummus 1 15-ounce can black beans (drained and pressure cooked) 1 clove garlic 2 tablespoons tahini juice of 1 lemon 1 teaspoon cumin Artichoke Pesto 1/2 cup sheep or goats milk ricotta 1/2 cup chopped artichoke hearts 1/2 cup fresh basil leaves 1/4 cup extra-virgin olive oil 1/4 cup pecorino romano (grated) Classic Guacamole 2 medium avocados (smashed) juice of 1 lime 2 tablespoons chopped fresh cilantro 1 dash chalula sauce Fruit Dip 1 cup full fat sour cream juice of 1 lime cinnamon granular sweetener Dippers cut veggie sticks (jicama, cauliflower, carrots, celery, kohlrabi) cut seasonal fruit (apples, peaches, nectarines, strawberries, green mango) packaged chips (jicama, sweet potato, plantain, tortilla) TO MAKE hummuses and pesto, combine each recipe’s ingredients in a food processor and pulse until smooth. Add water to thin, if necessary. Add salt and pepper to taste. TO MAKE guacamole, combine avocados, lime juice, and cilantro and mash with a fork. Add salt, pepper, and a dash of hot sauce to taste. TO MAKE fruit dip, combine sour cream and lime juice. Sprinkle with cinnamon and granular sweetener.  

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3-Ingredient Cauliflower Gnocchi https://lectinfreemama.com/2018/08/11/cauliflower-gnocchi/ https://lectinfreemama.com/2018/08/11/cauliflower-gnocchi/#comments Sat, 11 Aug 2018 18:17:38 +0000 https://lectinfreemama.com/?p=6929 Fall is fast approaching and it’s time for simple meal ideas you can make ahead, freeze, and cook in 10 minutes on the weeknight. My sweet potato gnocchi has been such a big hit for families, I thought I would just…replace the sweet potato with cauliflower. That’s literally all I’ve done here, and it was another smashing success! Also, it’s fun to make (a toddler can even help) and those little dumplings are chewy, delicious comfort food for fall weeknights. This post contains affiliate links. Please read my disclosure policy for more info. Prep the Cauliflower Start with 1 pound of large-cut cauliflower florets–about half a large head cut into 4-5 chunks. Put them in a large pot, cover with water, a few dashes of salt, and bring to a boil. Once boiling, turn heat to medium and cook 15 minutes until cauliflower is very tender. Drain, transfer to a medium bowl, mash until smooth, and allow to cool slightly (stirring helps). The mash will likely be very wet. To extract some of the water from it, place the mash in a clean dish towel and wrap and twist it to “squeeze” some water out. Alternatively, use a towel and simply press it into the mash a few times to absorb some water. There’s no need to get it all out–just enough so that you don’t have to use 3 cups of flour to absorb the moisture.   Get more free dinner recipes! Sign up HERE.   Make the Dough Add one egg, beaten, and stir to combine. Here comes the part that can’t be measured. You’re going to be using cassava flour (favorite brand linked). Depending on the brand of flour and how much water you squeezed from your cauliflower, you’ll need anywhere from 1.5 to 2 cups of flour. Slowly add it to the dough and work with your hands to incorporate the flour. When you reach the point where the dough is no longer sticking to the bowl or your hands, that’s enough flour. You don’t want to keep adding flour or the dough will get crumbly and difficult to roll. Form the dough into a smooth, round ball, and it’s ready to roll (literally)! Roll It Out If you’re going to serve them immediately, bring the large pot of fresh salted water to a boil. Meanwhile, roll the dough into snakes about the width of your thumb or smaller. Here’s where you’ll discover how well you mashed the cauliflower. Big chunks of cauliflower will mess up your rolling game. If this happens, mash it up and incorporate it back into another roll of dough. Do this until the whole ball of dough is in little snakes.   Get up to 50% off cassava flour –> Read how to stock your entire pantry lectin-free HERE.   Make Gnocchi Cut the long snakes into 1-inch pieces. Use your thumb and forefinger to gently squeeze the ends inward to make a “thumbprint dumpling.” If you’re going to store and save these for a weeknight, pour a 1/4 cup of cassava flour onto a plate or flat surface. Gently roll the dumplings around in the flour and place them in a freezer bag or storage container in a single layer. To store another layer in the same container, place a piece of parchment paper or wax paper over the bottom layer. Freeze for up to 3 months. When it’s time to cook, you can put them straight from the freezer into boiling water. For cooking instructions, read on: Once your water is boiling, work in batches to gently lower gnocchi into the water and allow to cook. As soon as they float to the top of the water, remove with a slotted spoon and place in a covered dish to keep warm. This will be a constant job of lowering uncooked gnocchi and removing the ones that are finished.   Make a Meal When you make the dough ahead of time, you can have a gourmet weeknight meal in 20 minutes. Sautéed in olive oil with some mushrooms, basil, and Feta cheese, gnocchi can be a delicious and savory main dish. TOTAL TIME 1 HOUR or 20 MINUTES (if pre-made)     SERVES 4 INGREDIENTS 1 pound large cauliflower florets 1.5 – 2 cups cassava flour 1 pastured or omega-3 egg sea salt and black pepper 1/4 cup olive oil, plus more for drizzling 10 ounces baby Bella mushrooms, chopped 3 cloves garlic, chopped 4 ounces Greek Feta, crumbled fresh torn basil leaves, for serving   INSTRUCTIONS (if gnocchi is pre-made, skip to second half of third step) COVER the cauliflower florets with cold water in a large pot and bring to a boil. Simmer for 15 minutes. Drain, cool slightly, and then mash in a large bowl. Use a towel to squeeze out some of the water and return cauliflower to the bowl. ADD the egg and salt and stir to combine. Slowly add the flour, working with your hands, until the dough no longer sticks to the bowl (or your hands), but isn’t crumbly. Bring a large pot of water to a boil. ROLL the dough into long snakes, about the width of your thumb. Cut into 1-inch pieces and press a thumbprint into each piece. Carefully drop the pieces into the boiling water, working in two batches. When they float to the surface, remove with a slotted spoon and store in a covered dish to keep warm. MEANWHILE, heat the oil in a large skillet over medium-high heat. Add the mushrooms, garlic, and several grinds of salt and pepper. Cook, tossing, until just tender, 6-8 minutes. Add to the gnocchi and toss to combine. Serve sprinkled with Feta, chopped basil, and additional pepper. Drizzle with olive oil.   Printable Recipe Cauliflower Gnocchi with Mushrooms, Basil, & Feta Make this easy 3-ingredient cauliflower gnocchi with cauliflower, cassava flour, and egg. Then sauté in olive oil with mushrooms, basil, and Greek Feta cheese for a filling lectin-free fall dinner. 1 pound large cauliflower […]

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Artichoke Gazpacho https://lectinfreemama.com/2018/08/06/artichoke-gazpacho/ Mon, 06 Aug 2018 00:58:59 +0000 https://lectinfreemama.com/?p=6908 This recipe comes from fellow blogger Cristy Powers over at Powersbeing.com. As a patient of Dr. Gundry’s and a follower of the Plant Paradox, Cristy has successfully put Lupus into remission. She’s since dedicated her time to spreading the lectin-free message. Cristy loves crafting original compliant recipes like this Artichoke Gazpacho, curating wellness tips, and writing about new adventures. You can also follow her on Instagram. This post contains affiliate links–please read my Amazon Associates Disclosure on this page for more info.   Why Artichoke Gazpacho Cristy was craving a light, cool and healthy meal with the crazy summer heat. She loves the idea of eating chilled soups and thought artichoke would be an excellent main ingredient for a gazpacho without the typical tomato base. Loaded with vegetables, this recipe is not only lectin-free, but vegan, savory and very filling! What you Need The vegetables first bake in the oven, but then you’ll transfer them to a blender to make the gazpacho. Since the soup is served chilled, you don’t need a blender that heats liquid. You can blend the tender-baked veggies and broth with an immersion blender in a pot or a simple stand blender. The Recipe PREP TIME 30 MINUTES     TOTAL TIME 5 HOURS (with chill time)     SERVES 4 INGREDIENTS 30 whole artichoke hearts 3 celery ribs, chopped 2 whole shallots, minced 4 garlic cloves, minced 3 tablespoons olive oil juice of 1 lemon 1 bunch of fresh thyme (leaves only) sea salt & cracked black pepper 1/4 cup organic coconut cream (unsweetened) 4 cups vegetable broth INSTRUCTIONS PREHEAT oven to 375 degrees F and line a baking sheet with foil. PLACE artichoke hearts on the baking sheet in a single layer. Sprinkle thyme leaves evenly over and season with salt and pepper, to taste. Drizzle with half the olive oil and lemon juice and bake for 35 minutes. REMOVE from oven and add the celery, shallots, garlic, and remaining oil and lemon juice to the sheet. Toss to combine, spread out, and bake an additional 20 minutes. ADD slightly cooled vegetables to a blender, along with coconut cream and vegetable broth. Blend until smooth and creamy and refrigerate for 3-4 hours. SERVE gazpacho chilled, season with salt & pepper to taste, and garnish with additional fresh thyme leaves.   More Recipes from Cristy Creamy Vegan Cauliflower Soup Vegan Cream of Broccoli Soup   Printable Recipe Artichoke Gazpacho Beat the summer heat with this vegan summer artichoke gazpacho, and when the weather turns chilly, serve it hot! 30 whole artichoke hearts 3 ribs celery (chopped) 2 whole shallots (chopped) 4 cloves garlic (chopped) 3 tablespoons olive oil (divided) juice 1 lemon (divided) 1 bunch fresh thyme (leaves only) sea salt and cracked black pepper 1/4 cup coconut cream (unsweetened) 4 cups vegetable broth PREHEAT oven to 375 degrees F and line a baking sheet with foil. TOSS artichoke hearts, celery, shallots, and garlic on baking sheet with olive oil, lemon juice, and salt and pepper to taste. Sprinkle evenly with fresh thyme leaves. Spread into an even layer and bake for 55 minutes, tossing halfway through. ADD slightly cooled vegetables to a blender, along with coconut cream and vegetable broth. Blend until smooth and creamy and refrigerate for 3-4 hours. SERVE gazpacho chilled, season with salt & pepper to taste, and garnish with additional fresh thyme leaves.    

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An A to Z Guide to Lectin-Free Cooking https://lectinfreemama.com/2018/07/30/lectin-free/ https://lectinfreemama.com/2018/07/30/lectin-free/#comments Mon, 30 Jul 2018 17:12:01 +0000 https://lectinfreemama.com/?p=6855 Welcome to my kindergarten class! This lesson is for newbies to the lectin-free lifestyle or those who simply like to look at pictures of delicious ingredients (so, everyone) This is no ordinary alphabet. C is for cat? Come on, cats don’t even like us! This alphabet is about all things lectin-free, where C definitely stands for chocolate and every other letter represents something equally as beneficial and nourishing for our bodies. This article contains affiliate links. Please read my disclosure policy for more information.   The Lectin-Free Alphabet For each letter of the alphabet, I’ve chosen a popular food item or items that I’ve incorporated into my lectin-less lifestyle on a regular basis. I’ve also provided links to my favorite foods and products I personally use and recommend in baking and cooking. So, everyone sit cross-legged on your virtual mat and get ready for some learnin.’ A  Avocados Avocados are recommended every single day on the Plant Paradox diet. They’re actually a botanical fruit, and they have the highest fiber content of any. Avocados are one of the only fruits high in monounsaturated fat (the kind that lowers bad cholesterol). They’re extremely  good for your brain, heart, skin, and pretty much every organ in your body! Favorite avocado product: avocado oil B  Basil Basil makes awesome pesto, and that’s a fact, not an opinion–just ask the Genoans. There are different varieties, with aromas ranging from cloves, to lemon, to cinnamon. Basil is part of the mint family, and some adventurous palates enjoy it in things like chocolate and ice cream. It’s also a natural insect repellent (all the more reason to plant some in your backyard). Favorite basil product: pesto paste C  Chocolate Or cacao or cocoa–there’s a difference. CACAO is the name of the bean and anything derived from the bean (nibs, butter, powder) COCOA is the name of the powder made from ground cacao beans roasted at high temperatures. Either way, chocolate is lectin-free and the cure for everything. (anecdotal evidence) Favorite chocolate: Midnight Reverie squares D  Dandelion Flowers Besides dandelions, other popular ones are calendula, hibiscus, figs (yup, flowers), zucchini blossoms, lavenders, pansies, roses, sage flowers, and violets. Try tossing them into salads or grinding them into a smoothie. Before you shop for dandelions in your front yard, make sure they’re actual dandelions and not look-alikes. Dandelion flowers grow on single, long, hairless stems (not branched). Favorite dandelion product: root detox tea E  Eggs Local pastured eggs will look like your farmer woke up and went for an easter egg hunt. Eating one is like taking a multi-vitamin–a single egg has vitamins A, B2, B5, B6, B12, D, E, K, folate, phosphorus, choline, selenium, calcium, and zinc. Although they’re are high in cholesterol, eggs do NOT raise bad cholesterol. Plant Paradox recommended eggs (pastured/omega-3) will also lower triglycerides. Duck eggs make fluffier, higher-rising baked goods than chicken eggs (try them sometime!) Favorite product for vegan baking: vegan egg replacer F Feta Feta cheese can be a trickster because the “rules” surrounding Feta in most parts of the world are not the same as they are in Greece. True Feta cheese is made with sheeps milk (and sometimes goat); *never* cows milk. The Greeks feel cows milk yields a crumbly, sour-tasting block. The rest of the world doesn’t seem to care one way or the other. Read your labels if your “Feta” is not imported from Greece. Make your own: Feta cheese starter culture G  Green Smoothie As the first recipe on the cleanse, the Green Smoothie is most people’s first taste of the Plant Paradox. I’ve made some personal tweaks that I think improve it. I replace the filtered water with cold sparkling mineral water and the mint sprig with an inch of fresh ginger. Sometimes, I’ll add half a green banana for some extra resistant starch or use a mix of baby super greens (kale, chard, spinach) instead of romaine. The more ice cubes, the better. It’s not possible for this smoothie to be *too* cold. Favorite supplement to add to the green smoothie: concentrated polyphenols H  Hemp Hearts Hemp is not the same thing as marijuana; however, both plants are part of the cannabis family. Hemp is used for everything from skin care products to clothing to dietary supplements. There are over 25,000 known uses for it. Hemp hearts are one of the best sources of lectin-free vegan protein, also containing both omega-3 and omega-6 fatty acids, vitamins A, B1, B2, D and E, calcium, and iron. They’re excellent sprinkled on salads and soups or blended into smoothies for a shot of plant-based protein. Favorite hemp heart product: Manitoba Harvest I  Inulin Inulin itself is not a flower, but industrial producers s extract it from the roots of this flowering woody perennial–chicory. To make pure inulin, the fructo-oligosaccharides (FOS) are chemically extracted from the chicory roots and purified in liquid or granular form. FOS are long chains of fructose units held together by molecular bonds. Human gut enzymes cannot digest them. Inulin specifically describes FOS that are more than 10 units long. Favorite inulin product: Pure Organic J  Jicama This native Mexican apple potato looking thing is a lectin-free source of inulin and resistant starch. It’s high in potassium (yes, a vegetable source!) and one serving has 44% of your daily value of vitamin C. Jicama contains folates, riboflavin, pyridoxine, pantothenic acid, thiamin, magnesium, copper, iron, and manganese. It tastes like a savory apple and pairs splendidly with guacamole if you peel and cut them into dipping sticks. Favorite jicama product: jicama chips K  Kids Meals Doing away with harmful lectins isn’t just for adults–kids can learn to love lectin-free foods too. Stock up on their favorite compliant things. Even if you’re giving them olives at literally every meal, it’s better than Cheetos. Keep offering–you never know when they’ll surprise you and decide to try something they refused to touch in the past. If your kids are simply “along for the ride,” introduce them to phase 3 options. […]

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Taro Root & Asparagus Salad https://lectinfreemama.com/2018/07/18/taro-root/ Wed, 18 Jul 2018 20:30:47 +0000 https://lectinfreemama.com/?p=6840 I recently did a post on the difference between yams and other yam-like root vegetables. (Read it HERE.) A taro root is a tuber that often gets confused or labeled as a yam. But really it’s the yam’s exotic, tropical cousin with papery brown skin and a slimy purple interior. They love the water (they grow in flood conditions) and their sliminess cooks up into a starchy, potato-like food that soaks up liquid like a sponge. In a nutshell, it’s a tropical potato requiring extra oil and/or butter (darn.) This post contains affiliate links. Read my disclosure policy for more info.   Where to Find Taro Root The question is not so much where to find taro root, but what the label will actually say when you find it. If it’s in stock at your grocery store, it will probably be next to the mangoes, plantains, star fruit, and other tropical delights. I bought them three different times and, each time, thought I was buying something new (I blame lingering brain fog). Only to get home, cut it open, and discover the same slimy purple interior. Now that I’m root vegetable-savvy, I realize my grocery store labels it according to the country of origin. A taro root by any other name is just as starchy: malanga gabi tales ndalo talo colcas kalo amteke tropical yam (all-encompassing, vague)   How to Cook It You can rub the hairy exterior off and then peel or simply use a sturdy peeler. We’re not going to eat the bark. Taro roots are high in oxalic acid (oxalate), which can be problematic for some people. This can be remedied by cubing the root and soaking it in cold water overnight before cooking (change out the water). Stovetop Cut each root into 8 small cubes and place in a large pot. Completely cover with water, salt generously, and bring to a boil for 15-20 minutes, until fork tender. Pressure Cook This is my favorite method because I like to add garlic to anything potato-like, and the garlic flavor really infuses under pressure. Quarter each root and place in a pressure cooker pot with a few garlic cloves, cover with water, and pressure cook on High for 10 minutes. Vent the steam and drain. Get $10.00 off my Instant Pot (+ free shipping!) –> Read my article about pressure cooking to reduce lectins HERE. Taro Root & Asparagus Salad Taro root–high in oxalic acid–can contribute to the formation of kidney stones in those who are sensitive. Asparagus, which stimulates the kidneys to release fluid, helps prevent the formation of kidney stones. IS THIS A CLEVER PAIRING OR WHAT. In addition to achieving kidney Zen, it’s actually really delicious, too, which is the most important aspect for me, kidneys be damned (not really, I love my kidneys). This would make a delicious side dish for a holiday feast, or more than enough for a hearty main dish any night of the week. PREP TIME 15 MINUTES     TOTAL TIME 45 MINUTES     SERVES 6-8 INGREDIENTS 2 pounds taro root, peeled and large cubed 2 cloves garlic, peeled sea salt 1/2 cup sherry vinegar 1/2 cup extra virgin olive oil, plus more for drizzling 1 bunch asparagus, ends trimmed 3 slices prosciutto di Parma 1/2 bunch fresh oregano leaves, minced 3 scallions, cut into 1-inch pieces INSTRUCTIONS PLACE taro root and garlic in an Instant Pot or pressure cooker and completely cover with water. Pressure cook on High for 10 minutes. Vent the steam, drain, and transfer cubes to a large bowl to cool. Chop the garlic and potatoes into smaller pieces and toss with ¼ cup each vinegar and olive oil. Toss to coat and season with salt to taste. MEANWHILE, heat 2 tablespoons olive oil in a skillet over medium heat. Add the asparagus and salt. Cook, tossing, until crisp tender, 5-6 minutes. Remove to a cutting board and cut stalks in quarters. Add prosciutto to the skillet and turn heat to medium-low. Cook until crispy and crumble. TOSS asparagus, prosciutto, oregano, and scallions with the taro root and garlic in the large bowl. Add the remaining oil and vinegar and toss to coat. Salt to taste and, ideally, allow to cool to room temperature before serving. Printable Recipe Taro Root & Asparagus Salad Learn to prepare and use taro root in this hearty nightshade-free root and asparagus salad. 2 pounds taro root (peeled and quartered) 2 cloves garlic (peeled) 1/2 cup sherry vinegar 1/2 cup extra-virgin olive oil (plus more for drizzling) 1 bunch asparagus (ends trimmed) 3 slices prosciutto di Parma 1/2 bunch oregano leaves (finely chopped) 3 scallions (cut into 1-inch pieces) PLACE taro root and garlic in an Instant Pot or pressure cooker and completely cover with water. Pressure cook on High for 10 minutes. Vent the steam, drain, and transfer cubes to a large bowl to cool. Chop the garlic and potatoes into smaller pieces and toss with ¼ cup each vinegar and olive oil. Toss to coat and season with salt to taste. MEANWHILE, heat 2 tablespoons olive oil in a skillet over medium heat. Add the asparagus and salt. Cook, tossing, until crisp tender, 5-6 minutes. Remove to a cutting board and cut stalks in quarters. Add prosciutto to the skillet and turn heat to medium-low. Cook until crispy and crumble. TOSS asparagus, prosciutto, oregano, and scallions with the taro root and garlic in the large bowl. Add the remaining oil and vinegar and toss to coat. Salt to taste and, ideally, allow to cool to room temperature before serving. To cook over the stovetop, cut each root into 8 small cubes and place with garlic cloves in a large pot. Completely cover with water, salt generously, and bring to a boil for 15-20 minutes, until fork tender.

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Wild Shrimp with Lemon Oil & Greens https://lectinfreemama.com/2018/07/09/wild-shrimp/ Mon, 09 Jul 2018 20:36:59 +0000 https://lectinfreemama.com/?p=6833 Print the Recipe Wild Shrimp with Lemon Oil & Greens Phase 2 Plant Paradox recipe for wild-caught shrimp with a light lemon oil and mixed greens. 1/2 cup extra-virgin olive oil (plus more for brushing) 4 strips lemon zest 2 cloves garlic (sliced) 1 pinch red pepper sea salt 1 pound wild-caught jumbo shrimp (shells on) 1/2 cup chopped fresh parsley 5 ounces mixed greens white wine vinegar (for sprinkling) HEAT the oil, lemon zest, garlic, red pepper, and ¼ teaspoon salt in a small pot over medium heat until it sizzles, 2-3 minutes. PREHEAT a large skillet over medium heat, and brush with a little olive oil. Place the shrimp in the skillet and cook, covered, without moving them, until opaque throughout, 3-5 minutes. TRANSFER to a large bowl. Add the lemon oil and parsley and toss to combine. Divide the greens among 4 plates, and top with the shrimp. Drizzle the extra dressing at the bottom of the bowl over the greens. Sprinkle with white wine vinegar. Vegan/Vegetarian: Replace the shrimp with diced grain-free tempeh, hemp tofu, or cauliflower florets. Follow the same cooking instructions.

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A Post About Yams https://lectinfreemama.com/2018/07/07/yam/ https://lectinfreemama.com/2018/07/07/yam/#comments Sat, 07 Jul 2018 19:20:54 +0000 https://lectinfreemama.com/?p=6797 If you thought yams and sweet potatoes were the same thing, you’re not alone. If you live in the US, it’s not even your fault, because we do label certain varieties of sweet potatoes as yams. Throw in the tropical varieties of root vegetables whose names all translate to “yam” and it’s nothing less than a YAM-tastrophe (don’t worry–there are plenty more jokes like this to come). This post contains affiliate links. Please read my disclosure policy for more info. I Yam That I Yam A real botanical yam is from the dioscoreaceae family. I’m a little rusty on my Latin pronunciation, so we’ll call it Family Dio. Also in the Family Dio: lilies and grasses. Botanical yams are perennial herbaceous vines native to Asian and African temperate and tropical regions (but now cultivated elsewhere). The easiest way to tell a yam apart from a sweet potato is by how ugly and hairy it is on the outside. If the sweet potato is a suburban mom with waxed legs and a tan, the yam is a seasoned Harley rider with a ZZ top beard. This is because the structure of a yam root is a little different. Rather than a main tap root, a yam tuber has numerous fibers going in every direction. Purple Yam Also called a winged yam, water yam, or white yam (for lighter varieties), this sea-urchin-of-the-land has a gorgeous purple core. It’s grown in Asia, the Pacific Islands, Africa, and the West Indies. These are not to be confused with the purple sweet potatoes that are popular in the Okinawa Islands of Japan (more on these later). Chinese Yam This yam used to be called the American yam, but was bought out by Chinese manufacturers and is now grown for $0.05 on the dollar and… I’M KIDDING. It’s grown in its native country of China, along with Korea, Japan, and France (long story). They look like hairy legs with a simultaneous bad case of razor burn and are used to make stir fries, noodles, and traditional Chinese medicines. White & Yellow Yams These yams are arguably the most important staple on the African continent. Most imported yams in supermarkets in the US are these varieties (not necessarily cultivated in Africa). The skin looks like tree bark and the fleshy inside is either…white or yellow (you guessed it!)   I Yam Not a Yam Beware: POSERS who look like yams and aren’t. Actually, it’s really not their fault. All these herbaceous vines wanted to do was grow into smooth and pretty sweet potatoes, and we had to yam it up. In disgust, they began fraternizing with the marshmallows and brown sugar until we realized their sweet, sweet potential: their total domination of American fall holidays was complete (OK, they share with pumpkin). Real yams fell out of favor, defeated. BRUCE, YOU LIE Sweet Potatoes These show-offs are every color imaginable: rust red, burnt orange, musty yellow, bright purple. Cousin to bindweed and morning glories, there are over 5000 varieties of sweet potatoes in the world, all of which are not yams. They’re also not potatoes, either, for that matter… Besides looking root veg-fabulous, sweet potatoes are actually mutts. The cultivated varieties contain DNA from agrobacterium, which means they are an all-natural GMO (nature did it before it was cool). Scientists believe they’re native to India, after finding a 57 million year old sweet potato leaf fossil chilling out in some rock in 2018. One of the most notable sweet potatoes in the word is the Okinawa purple sweet potato, mainly because the people who eat it as a staple are among the longest living people on the planet. The purple sweet potato constitutes up to 70% of their daily calories. It’s also sometimes called the purple yam. One of those descriptors is correct. Recipes Sweet potatoes are wonderful, versatile root vegetables that can be substituted for many “bad lectin” vegetables in comfort-food recipes. Here are my all-time favorite recipes using sweet potatoes: Garlicky Salted Rainbow Oven Fries Sweet Potato Gnocchi with Brown Butter Basil Sauce 3 Lectin Free Alternatives to Mashed Potatoes The Best Ever Lectin-Free Chili (seriously, the best ever) Taro Root This root is one of the earliest cultivated tropical plants. It grows in flood conditions and is high in oxalic acid (for you kidney-conscious folks). It has all kinds of names. No one can agree on what these things should be called, but I’m here to tell that it’s not yam. Here’s a list of its alter egos: malanga (Costa Rica) gabi/abi/avi (Phillipines/Haiti) tales (Java) ndalo (Fiji) talo (Samoa) Colcas (Egypt) kalo (Hawaii) amteke (Rwanda) inhame (Brazil–translates to yam, but don’t fall for it) batata (potato–also, don’t fall for it) They look pretty hairy, which is probably why they get mislabeled. These are the exceptions to the rule. The key is where they grow–they’re the root of a tropical plant that grows in water. Don’t let the rough brown exterior fool you–the interior is purple, slimy, and very starchy when cooked up (requiring double the amount of oil or butter in recipes…darn). Yuca Root Also called cassava, manioc, mandloca, and Brazilian arrowroot, the roots of these hearty shrubs grow in tropical and subtropical regions. Unlike taro root, though, yuca shrubs grow in drought conditions. The ones we find in the supermarket and in flour are the sweet varieties. The bitter varieties, considered “fallback” crops for times of food shortage, take 18-24 hours of preparation to remove naturally occurring cyanide (I’m telling you, plants want us dead). Recipes One of my favorite flours ever is made from ground cassava root. It’s a great all-purpose flour, and many of my first baked good recipes were made with cassava flour: 3-Ingredient Cassava Flour Tortillas Easy Cinnamon Cassava Flour Pancakes Ginger Sheet Cake with Cream Cheese Icing Konjac Root If our gut microflora went on a search for the holy grail, their quest would end in Asia–in a field of konjac. The resistant starch in the root flour, glucomannan, is one of the most highly beneficial forms of prebiotic […]

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The Rise of Fake Fat https://lectinfreemama.com/2018/06/25/fake-fat/ https://lectinfreemama.com/2018/06/25/fake-fat/#comments Mon, 25 Jun 2018 17:09:18 +0000 https://lectinfreemama.com/?p=6634 This post is part 2 of a series on dietary fat. Read the first part HERE to see the role fatty acids play in proper cellular function and health. Now for the bad news: we’ve been eating fake fat for decades, and it took a brutal toll on our collective health. How did we go from butter and lard-eating homesteaders to “shelf stable” vegetable oil consumers? It all started with one little company that sold soap.  Would you believe it if I told you the company responsible for the distribution of Ivory, Pampers, and Gillette was also responsible for the biggest dietary shift in our nation’s history?     Demise of Butter & Lard Before 1900, the American cooking staples were butter and lard. No one was processing vegetable oils yet and shelf-stable food didn’t exist unless it was salted and cured. In 1907, a German chemist named Edwin Kayser wrote a letter to a popular soap and candle-making company (at the time): Proctor & Gamble.  The chemist wrote to them about a new process where hydrogen could be used to convert the surplus of toxic byproduct used in soap-making–cottonseed oil–into solid, shelf stable fat. (1) Hydrogenation Knowing the molecular structure of fat is important to understanding the process of hydrogenation. An unsaturated fatty acid chain is made up of carbon atoms stuck together by two bonds. Hydrogenation involves ripping one of these bonds apart on each carbon atom. The result is a chain of carbon atoms, wherein each atom is also bound to a hydrogen molecule. Partially hydrogenated fats are considered “in transition” or trans fats because some double carbon bonds remain intact. Fully hydrogenated fat is called saturated fat because the carbon chain is so saturated with hydrogen molecules, it can’t take anymore. (2) Saturated fats occur in abundance in many of our food sources–trans fats do not. Hydrogenation enabled Proctor & Gamble to turn a red, cloudy, bitter by-product of cotton into a pearly white shelf stable “food” item that looked remarkably like lard: Crisco. Crisco P&G hired America’s first full-service advertising agency to market this new artificial fat. With bizarrely vague slogans like “It’s digestible!” Crisco became the “lighter, healthier” alternative to lard and butter. By 1912, P&G was selling 60 million pounds of Crisco per year. As many or more households were making the permanent switch from saturated fat-filled lard and butter to trans fat-filled Crisco. (1)   Read my other nutrition articles: The 6 Best Alternatives to Sugar The Grain Free Flour Series   Rise of Heart Disease In 1912, heart disease was uncommon. Pneumonia was actually the leading cause of death up until the 1930’s. With the rise of vaccines and antibiotics, people were starting to live longer and, consequently, die from other things. But, of all the age-related diseases, why did heart disease become the number one killer? You can guess where I’m going with this: dietary changes. More specifically, the transition from lard and butter to fake vegetable oil, trans fats, and shelf stable corn, grain, and soy products. The availability of these oils rose exponentially in the mid-1900’s. Yet the simultaneous rise of heart disease was attributed to the total opposite thing: saturated fat (which people had started to reduce). How did that happen? (3) Follow the Money By the 1940’s, cardiologists began to show concern for the rise of heart disease in the United States. A number of small-scale research groups existed, including a mostly New York-based organization called the American Heart Association. Ever heard of it? Of course you have. That’s because Proctor & Gamble  gave $1.5 million to this tiny organization in the 1940’s. This display of selfless philanthropy allowed the organization to launch national fundraising campaigns to fund research studies on…dietary fat. (5) Lipid Research Several studies into dietary fat popped up in the 1950’s, many of them sponsored in part by the American Heart Association. Among the most (in)famous of these were: Framingham Heart Study A long-term (still ongoing) study of an initial 5209 adult subjects in Framingham, Massachusetts, looking into various lifestyle factors and links to heart disease. (7) Seven Countries Study A scientist named Ancel Keys looked at the diet of only seven countries, and concluded that high intake of dietary cholesterol is associated with heart disease. (6) Dietary Guidelines In 1957, as a response to the findings in the Lipid Research Clinics, The American Heart Association published it’s first ever, laughably non-specific, set of dietary guidelines to the American public: Diet may play an important role in the pathogenesis of atherosclerosis. The fat content and total calories in the diet are probably important factors. The ratio between saturated and unsaturated fat may be the basic determinant. A wide variety of other factors besides fat, both dietary and non-dietary, may be important.   Four years later, the guidelines looked like this: Maintain a correct body weight. Engage in moderate exercise, e.g., walking to aid in weight reduction. Reduce intake of total fat, saturated fat, and cholesterol. Increase intake of polyunsaturated fat. Men with a strong family history of atherosclerosis should pay particular attention to diet modification. Dietary changes should be carried out under medical supervision.   Suddenly, the dietary guidelines to the public were very specific. None of the studies from the time had found definitive evidence that saturated fat and cholesterol were the cause of rising heart disease, yet the AHA made a nationwide recommendation to increase polyunsaturated fat. Why?     A dietary fat war has been waging now for several decades. On one side are the makers of liquid and partially hydrogenated vegetable oils (i.e. Proctor & Gamble). On the other side are makers (and breeders) of foods containing saturated fat–mainly, the meat and dairy industry. On neutral territory are growers of nuts, avocados, and olives, because…well, they want nothing to do with this “low fat” craze. Let’s take a look at some of the key players and their arguments: Dr. Fred Mattson A chemist for Proctor & Gamble, he conducted and presented many studies throughout his career […]

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Summer Strawberry Short Cake https://lectinfreemama.com/2018/06/04/strawberry-shortcake/ https://lectinfreemama.com/2018/06/04/strawberry-shortcake/#comments Mon, 04 Jun 2018 17:25:21 +0000 https://lectinfreemama.com/?p=6657 Every year, for two glorious weeks, the reddest, sweetest, juiciest berries on earth make an appearance, causing a frenzied berry-picking extravaganza amongst the local populace. Even the “city folk” show up in white pants and wedge heels to carefully extract red gold from under the green leaves. Yes, it’s strawberry season, and I’m not eating them unless they traveled less than 10 miles from plant to kitchen. My daughter had the fortune of being born during strawberry season. I’ve informed my curious 2-year old that it’s her fate to have strawberry shortcake for every single birthday. I tell her that’s just the way it has to be, and we can’t choose our destiny. I’m sure she understands. This post contains affiliate links. Read my disclosure policy for more information. Strawberry Cake I set out to make a double-layer, strawberry country cake with filling in between, and ended up with something much better: a single layer Strawberry Short Cake piled high with whipped cream and sliced berries. Really, who needs two layers of cake when you can add another scoop of berries? (Also, I ran out of flour). Everything in this cake is grain-free, casein free, and, of course, Plant Paradox approved. Let’s start with the most important ingredient. Local Strawberries, Picked Ripe You can probably only make this cake once a year (with the strawberries), so you must get this part right. None of those crunchy, white-on-the-inside, sour-tasting, picked-green “rawberries” from the grocery store (was that enough adjectives to turn you off to them?). Get your jean-bedecked legs into a farm field and pick the real thing (or at least buy them from the person who did). As soon as you bite into a juicy berry and discover that it’s red all the way through, your life will change for the better. Gluten-Free Flours After much experimentation and a discovery that I couldn’t eat almond flour, I have settled into using the same perfect two-flour combo for all of my baked goods. The flours are slightly sweet, they retain moisture, and together, they make fluffy–but not too airy–cakes and muffins. These two flours are coconut flour and tigernut flour. For this recipe, I also use arrowroot starch to get a cakier texture. See the brands I use below: –> Read my entire series about the 12 best lectin-free flours HERE. Golden Monkfruit Sweetener I’ve tried many of the alternative sweeteners, and the best one, hands down, is the golden monkfruit sweetener from Lakanto. It has no bitter aftertaste, doesn’t taste “artificial,” and it’s a sweetener least likely to cause GI distress. (Read my list of all the pros and cons of the best alternatives sweeteners HERE.) For the whipped cream, you can use honey (in phase 3) or yacón syrup. Since it’s topping for the cake, and you’re going to have strawberries with it, you can also cut the sweetener altogether. Coconut Cream Some brands that make coconut milk now make a thicker coconut cream that comes in the same type of can. Be sure to get unsweetened like this one. Note About Butter & Eggs Try to get butter that’s imported from France or Italy–it’s more likely than domestic butter to contain easily digestible milk protein. If not imported, grass fed or organic butters are still acceptable, because there is very little protein to begin with. Also, try to get pastured eggs or eggs that contain omega-3 fatty acids.   Time to stock your pantry –> Read my post on how to stock your entire pantry lectin-free HERE.   The Recipe PREP TIME 30 MINUTES     TOTAL TIME 1 HOUR     SERVES 8 INGREDIENTS Cake 8 tablespoons unsalted French or Italian butter, room temperature 1/4 cup golden monk fruit sweetener 3 large pastured or omega-3 eggs, room temperature 1/2 cup coconut cream, well stirred grated zest of 1/2 lemon 1/2 teaspoon vanilla extract 1/3 cup coconut flour 1/3 cup tigernut flour 3 tablespoons arrowroot starch 1/2 teaspoon fine sea salt 3/4 teaspoon baking soda Topping 1 cup grass fed or organic heavy cream 1 tablespoon raw honey or yacón syrup 1/2 teaspoon vanilla extract 1 quart fresh strawberries, hulled and sliced   INSTRUCTIONS PREHEAT oven to 350 degrees F. Butter the bottom of an 8-inch round cake pan, line with parchment paper, and wipe with another layer of butter and lightly sprinkled flour. BEAT the butter and sweetener in a stand mixer on high speed until light and fluffy. With the paddle attachment on medium speed, add the eggs, one at a time. Add the coconut cream, lemon zest, and vanilla and mix well, scraping down the contents, as needed. SIFT together the coconut flour, tigernut flour, arrowroot starch, sea salt, and baking soda. Add to the butter mixture and combine on low speed until smooth. POUR the batter into the pan, smooth the top with a spatula, and bang the pan a few times on the counter to settle the batter. Cook until a toothpick comes out clean, 30-35 minutes. Let cool in the pan for 30 minutes, then flip onto a cooling rack and cool to room temperature. WHIP the cream, honey/yacón syrup, and vanilla in stand mixer on high speed with the whisk attachment until soft peaks form. Move cake to a plate or platter and spread with whipped topping. Decorate with sliced strawberries.   Printable Recipe Strawberry Short Cake Take full advantage of strawberry season and make this single-layer coconut and tigernut flour cake with homemade whipped cream and sliced fresh-picked strawberries. Cake 8 tablespoons unsalted French or Italian butter (room temperature) 1/4 cup golden monk fruit sweetener (granular) 3 large pastured or omega-3 eggs (room temperature) 1/2 cup coconut cream (well stirred) zest of 1/2 lemon (grated) 1/2 teaspoon vanilla extract 1/3 cup coconut flour 1/3 cup tigernut flour 3 tablespoons arrowroot starch 1/2 teaspoon fine sea salt 3/4 teaspoon baking soda Whipped Topping 1 cup grass fed or organic heavy cream 1 tablespoon honey or yacón syrup 1/2 teaspoon vanilla extract 1 quart fresh strawberries (hulled and sliced) PREHEAT oven […]

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