Eat Happy, Be Healthy!
Unfortunately many kiddos struggle with food allergies. This recipe is dedicated to a sweet patient of mine who has multiple food allergies (nuts, soy, egg, wheat, strawberries, and fish) and seems to also have a latex food syndrome. A latex allergy can cause cross reactivity to certain plant proteins, most commonly banana, avocado, and kiwi. However, there are many more plant foods that can trigger a reaction. In my patient’s case it also includes common fruits and vegetables often used in muffin recipes. Typical symptoms include swelling of the lips/face, itchy throat, rashes and hives. So in order to create a little muffin that this kiddo can enjoy on the road or at home, I decided to get busy in the kitchen. I wanted it to keep it as simple as possible with minimal kitchen tools required. I used Neat Egg for this recipe, which I found at my local Fred Meyers for $5, but you can also use a pasture-raised egg if egg allergies are not an issue. I like the Neat Egg because it contains only two ingredients; chia seeds and chickpeas. Other egg replacers often use refined starches and gums. The optional add in’s allow you to modify the recipe to accommodate your child’s preference and/or tolerance. If you add more dried/freeze dried fruit, it adds a little bit more sweetness. If you add chopped nuts, it makes it more nutrient dense and filling. You can also sneak in some greens using a greens powder. It’s up to you and your little one! I often make multiple variations in a single batch by splitting the mixture into two or three and adding the extra fixin's to each separate bowl. Sometimes I just keep it simple and leave the batch plain. Whatever makes your little kiddo happy :)
Servings: about 14 little muffins (or 12 little muffins and 1 regular muffin for mama)
OR about 6 regular muffins
Time: 30-45 minutes (depending on the total baking time)
1 ¼ cup gluten free rolled oats
¼ cup non-dairy milk
1 tablespoon apple cider vinegar/lemon juice
1/3 cup maple syrup (see note)
1 Neat Egg (1 tablespoon Neat Egg mixed with 2 tablespoons water)
2 tablespoons olive oil (or any oil/melted butter)
1 tablespoon ground flaxseed
1 teaspoon vanilla extract
1/8th teaspoon salt
1 teaspoon baking powder
¼ teaspoon baking soda
Optional Add Ins:
Crushed freeze dried fruit (Trader Joes carries blueberries, strawberries, and raspberries)
Dried fruit (craisins, raisins, dried currants, dried blueberries, dried cherries, etc)
Cinnamon, cocoa powder, etc
Dried coconut flakes
Supergreens powder (no more than 1 tsp)
Preheat oven to 350 degrees. In a medium bowl mix together the oats, non-dairy milk, and 1 tablespoon vinegar or lemon juice. Stir well and let sit 5 minutes, and then stir vigorously until oats break up and soften. Add the maple syrup, olive oil, ground flaxseed, vanilla extract, and sea salt. Stir vigorously until well combined and resembles more of a "batter". The oats shouldn't resemble whole oats that much anymore. You may need to add 1 tablespoon extra non-dairy milk to make sure the batter is “wet” enough if you are using the Neat Egg or using less maple syrup (see note below). Mix together the baking powder and baking soda in a small bowl and sprinkle small amounts into the batter, while stirring. Continue to gradually incorporate the leaveners evenly. DO NOT ADD THEM IN ALL AT ONCE. Make sure your baking soda is fresh, because old baking soda will not give the rise you are looking for.
Finally, stir in any optional add ins. Place muffin liners into your muffin tin and transfer your mixture. I like to keep half the batch plain. So I transfer half of the mixture into the lined muffin tins. Then I add a handful of crushed freeze dried blueberries from TJ's or whatever else I think would be good and transfer the remaining mixture into the the leftover muffin tins. I only have a 12 muffin tin for small muffins, so I always have enough leftover to fill 1 regular muffin (mom's treat). Bake the small muffins for about 18-20 minutes. For regular muffins bake for 25-30 minutes, or when an inserted toothpick comes out clean.
Remove the muffin from the oven, and allow them to cool in muffin tin for at least 15 minutes if not an hour. Patience is a virtue :)
Toren likes the muffin broken up into small bite sized pieces. For older toddlers, you can give it to them whole. Also, you can easily freeze the muffins, and thaw in the microwave when needed. They taste great on their own, or warmed up and topped with butter, nut/seed butter, cream cheese, or for a fancy birthday, top with a dollop of homemade whipped cream.
Note: I like to use less maple syrup (1/4 cup) when I want to add extra dried/freeze dried fruit because they will add extra sweetness. I use more maple syrup (1/3 cup) when I am not adding in more fruit and instead adding in extra nuts/veggies or when I am keeping it plain. When you are using less maple syrup, then you may need an extra tablespoon of the non-dairy milk to make up the liquid factor.
Nutrition (small muffin): 70kcal, 2.7g fat, 10.5g carbs, 1g fiber, 1.2g protein
Nutrition (regular muffin): 160kcal, 6.4g fat, 24g carbs, 2.4g fiber 2.7g protein
1) You may replace the Neat Egg with 1 regular pasture-raised egg.
2) You can replace the olive oil with any kind of oil, melted butter, etc
3) You can replace the maple syrup with honey, but I suggest using only 1/4 cup as honey is much sweeter than maple syrup.
Crustless Red Kuri Pumpkin Pie
I only make pumpkin pie from scratch. No cans, the real deal. It’s super easy and the flavor and texture is just so much better (in my opinion). This time around instead of using a sugar pie pumpkin, I used Red Kuri Squash because you can eat the skin and all, providing you with more nutrients, fiber, and color for less work (no peeling required). AND, if you skip the crust, you have less work and less calories, but you still have all the flavor. Plus, its naturally gluten and grain free and also Low FODMAP! Yes, I use sugar, but only a small amount. I prefer the clean sweetness of sugar over maple syrup in pumpkin pie. Plus, it doesn’t add extra liquid. During the fall months I enjoy this “pie” as a snack or as a treat, always with a generous dollop of whipped cream. Unfortunately, the Kuri Squash seeds have a much thicker hull and therefore are not as enjoyable roasted like the pumpkin seeds. But for the pie, the Kuri squash is delicious!
Makes 6 Servings
Time: ~80 minutes (including baking time)
1 lb Red Kuri Squash, seeds removed
3 pasture-raised eggs
4 tablespoons unrefined sugar (or more per taste preference)
2 teaspoons vanilla extract
1 teaspoon ginger powder
1 teaspoon cinnamon powder
½ teaspoon turmeric (optional)
¼ teaspoon allspice
1/8 teaspoon nutmeg
¼ teaspoon salt
¼ cup whole milk (or coconut milk)
For the Whipped Cream:
1 cup grass-fed heavy whipping cream + 1 tablespoon sugar/maple syrup
Garnish (optional): chopped roasted pecans
Place a steamer basket into a medium pot and fill with water to just under the basket. Bring to a boil. Meanwhile, cut the Kuri Squash in half with a large sharp knife and scrape out the seeds using a metal spoon or ice cream scoop. Weigh out 1lb of pumpkin on a kitchen scale. Place this into the steamer basket and steam over medium until tender when pierced with a fork ~ 15-20 minutes. Allow to cool enough to handle. In the meantime, measure out your spices and place into a small dish and pre-heat oven to 375 degrees.
Once the squash is cool enough to handle, place the 1lb of squash meat into a large bowl. Using an immersion blender, puree the meat as smooth as possible (small chunks are okay). Then add the egg, sugar, and spices. Use the immersion blender to blend until smooth. Finally add the milk, and blend until cohesive. Taste and adjust the spices/sugar if desired.
Butter or oil a baking dish (or individual ramekins) and pour in the squash mixture. Place into the oven and reduce the bake temperature to 325 degrees. Bake for 30 minutes, rotate halfway, and bake for an additional 20 minutes or until set. In the meantime, pour the heavy whipping cream into a large bowl, add the tablespoon sugar/maple syrup, and optional teaspoon vanilla extract or pinch cinnamon if desired. I personally, like it plain best. Whip with beater on high until stiff peaks form. Alternatively, place all the ingredients into a quart sized jar, top with lid, and shake vigorously for ~ 5 minutes or until stiff peaks form.
Remove the pumpkin pie from the oven and allow to cool to room temperature and then refrigerate. Allow the pumpkin pie to cool completely in refrigerator before serving. Top with whipped cream and chopped roasted pecans for added crunch if desired.
Nutrition (per serving w/out whip): 110kcal, 17g carbs, 2.5g fiber, 3g fat, 4g protein.
Nutrition (per serving w/whip): 250kcal, 20g carbs, 2.5g fiber, 17g fat, 5g protein.
Compare to Traditional Pumpkin Pie with Crust:
1/8th of pie w/out whip: ~350kcal, 35g carbs, 14g fat, 5g protein.
Late Summer Blackberry Fool
This is such a refreshing delight, especially at the end of the summer when blackberry season is in full force. However, you can use any berry that is currently sweet and ripe.
Makes 6 servings
Time: 30-60min (including refrigeration time)
3-4 cups blackberries + 12-18 extra (to freeze)
2 tablespoons sugar
1/2 cup heavy whipping cream
2-3 tablespoons sugar
2 cups Greek yogurt (regular plain yogurt works too)
Lime juice and zest
Optional: 1 teaspoon rose water
Toppings: frozen blackberries, chopped pistachio, lime zest
Place the 12-18 individual blackberries on a plate in the freezer until ready to serve. In a small saucepan cook blackberries and 2 tablespoons sugar until broken down and reduced, ~ 10 minutes. Add additional sweetener if desired. Place a fine mesh sieve over a bowl. Pour blackberry mixture through fine mesh sieve to strain the seeds. Use a spoon to scrape the mixture through the sieve. Pour 3-4 tablespoons of the berry sauce into each of the 4-6 glasses (you may have some leftover depending on how many servings you make). Chill in refrigerator.
Meanwhile, beat the heavy cream and 2-3 tablespoons sugar until soft peaks form. Add the yogurt, juice of 1/2 lime, zest of 1/2 lime, and rose water. Continue to whip the yogurt mixture until smooth and creamy, or about 1-2 minutes.
Divide the yogurt mixture into the glasses. Cover and set to cool until right prior to serving. Sprinkle with finely chopped pistachios and lime zest, and top with frozen blackberries.
Note: you can use honey in place of sugar if you like. Adjust the amount based on preference.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.