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Posts Tagged ‘Refined Sugar-free’

This delicious, holiday breakfast cake is full of fiber, protein and pumpkiny goodness that won’t spike your blood sugar or cause you to gain weight. (We’ll leave that job to Grandma’s sugar cookies and fudge.) Nicely spiced with cinnamon and vanilla, there’s just enough sweetness (from only 1/2 c. honey!) to compliment the tartness of the cranberries. If you don’t care for fresh (or frozen) cranberries, you can substitute dried cranberries, although they are heavily sweetened with sugar.

Using a half coconut flour, half almond flour blend delivers a wonderful texture and moist crumb that lasts for over a week in the fridge, which makes this a great make-ahead recipe for your gluten free or dieting guests.  (Check with strict Paleo guests to make sure they’re okay with the xanthan gum and baking powder; everything else is Paleo. You can omit these ingredients, but it will affect the texture and rise.) If you’re not a fan of coconut, rest assured that there are so many other flavors going on in this recipe that you’ll get all the health benefits of coconut flour without tasting it!

Although this resembles a muffin more than a cake in terms of sweetness, baking it like a cake in a 9″x13″ pan makes the equivalent of 2-dozen muffins without all the scooping (and yes, I’m just that lazy). This is one of my daily breakfast choices that helps me maintain my weight loss, but if you’re looking for a holiday treat to please your sweet tooth, check out my gluten free caramel sticky buns and bacon-wrapped smokies. However, with the guilt-free breakfast below, you can have your (breakfast) cake and eat it too!

Pumpkin Cranberry Cake

Grain-Free Pumpkin Cranberry Breakfast Cake

1 very ripe medium banana
½ c. pumpkin puree
6 eggs
½ tsp. salt
¾ c. coconut flour
1 tsp. baking powder
½ tsp. xanthan gum, slightly rounded
½ c. butter, melted
½ c. honey
2 tsp. vanilla extract
¾ c. almond flour (fine flour, not coarse almond meal)
1½ tsp. cinnamon
1 tsp. baking soda
1½ c. fresh or frozen cranberries

Break banana into chunks and place in a large mixer bowl. (The riper the better; just cut out any black parts.) Mash using the paddle attachment until the banana is pureed and smooth. Mix in pumpkin puree. Add eggs, two at a time, beating well on medium speed after each addition. Add salt.

Pour the coconut flour into the mixer through a sifter or sieve to separate the coconut flour clumps. (You may have to press some remaining coconut flour balls through the wires.) Add the baking powder and xanthan gum, then mix on medium speed, scraping down the sides, until the batter is smooth.

Melt butter in a glass liquid measuring cup. Add honey until you have 1 c. total liquid; stir a little to soften honey. Add to the mixing bowl with the vanilla extract and mix until combined.

Add almond flour, cinnamon and baking soda to mixer and mix until combined, scraping down the sides as needed. Stir in cranberries.

Spread mixture into a greased, 9”x13” baking pan, smoothing the top as much as possible. Bake at 350 degrees for 35 minutes (if using a glass pan – less for a dark, nonstick pan, and possibly longer in a disposable foil pan) or until the top springs back when pressed in the center of the cake. This will get pretty dark because of the pumpkin and almond flour, so don’t worry if it looks overdone!

Serve warm. Store cooled cake tightly covered in the fridge for up to 10 days. Serves 12.

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After a year of tweaking my Paleo pancake recipe, I finally found the secret to delicious, grain-free, refined sugar-free pancakes that don’t turn into scrambled pancake – *#$*@%* – on my griddle. (There is no curse in Elvish, Entish, or the tongues of men for the treachery of banana/egg/coconut flour pancakes that stick to the griddle in a gloppy mess.) “So Brenda, what did you learn from your year of trial and error?” asked no one. Well, I’m going to tell you in great detail anyway, because it has been a loooooong process of discovery that must be documented.

Moist and Pliable…
The secret to pliable, easy to flip pancakes was right there in my gluten-free baking supplies: xanthan gum, which replaces the gluten in GF baking and keeps breads from being crumbly. To the Paleo purists it is off limits, but to those of us who prefer to eat our pancakes with a fork and not a spoon, xanthan gum is our friend (and is a totally benign ingredient, so I’m okay with it).

It also helps greatly if you cook grain-free pancakes in a generous amount of bacon grease or coconut oil. I usually start with the grease left on the griddle after cooking some bacon – oh yeah – and add coconut oil as needed to keep it greased. The other key ingredient is almond milk (unsweetened for a totally refined sugar-free pancake, or original if that’s what you have on hand), which helps to smooth out the batter and make it less eggy.

While making gluten free pancakes from scratch with grains for my family, I discovered that “regular” pancakes use both baking soda and baking powder. The baking soda makes them brown nicely, while the baking powder adds extra leavening. While most Paleo recipes shun baking powder – it contains cornstarch! gasp! – I find that adding it really makes a difference in making grain-free pancakes less dense and heavy. It also helps to lighten them up if you beat the eggs well in the mixer while making your batter.

Yet Healthy and Filling
I’ve made pancakes with just coconut flour, but I prefer to combine it with almond flour for better texture and less coconutty flavor. Coconut flour is full of fiber and good-for-you stuff, but almond flour is high in protein and lower in carbs, so the two combined provide a filling breakfast that will keep you energized until lunch (and keep cravings for carbs/sweets at bay, which is why this breakfast is a key component of my weight loss success).  You can make these with melted coconut oil instead of butter for a totally dairy-free option, but I prefer the taste/texture of pancakes made with melted butter (probably because the coconut oil starts to harden in the batter).

Full of Flavor with No Refined Sugar
I eat these tasty pancakes with a hint of sweetness every day, and add variety by topping them with whatever berries are in season (sometimes with a little canned whipped cream for a decadent treat). However, there’s so much flavor from the pure maple syrup, vanilla, cinnamon and bananas that I usually just spread a little butter on them and that’s it.

Grain Free Pancakes

Grain-free, Refined Sugar-free Pancakes

1 very ripe banana (brown peel)
1/4 c. unsweetened applesauce
6 eggs
1/4 c. unsalted butter, melted (for salted butter, cut salt to 1/4 tsp.)
1/4 c. pure maple syrup (I’ve used honey, but prefer the hint of maple)
2/3 c. coconut flour
1/3 c. almond flour (not almond meal)
1 tsp. baking powder
1 tsp. baking soda
1 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. salt (1/4 tsp. if using salted butter)
1/2 tsp. xanthan gum
1/2 – 3/4 c. almond milk (unsweetened for refined sugar-free pancakes)
Bacon grease and/or coconut oil for cooking

Break the banana into chunks and mash in the bowl of your mixer, using the paddle attachment. (If it’s not overripe, you may want to put your hands over the top of the bowl when you start the mixer, to avoid flying bananas that rain down like manna from heaven on your dog who is constantly underfoot in the kitchen precisely because of moments such as this.) When the banana is a thick puree, add applesauce. Mix in eggs, 2 at a time, beating until foamy after each addition.

Melt butter in a liquid measuring cup, then add maple syrup to the butter. (I just add syrup to the melted butter until it reaches the 1/2 c. mark, and stir it a little to make it easy to pour.) Add butter/syrup mixture to the mixing bowl and mix well.

At this point, I usually start cooking the bacon on the griddle. Mmmm…bacon.

Measure coconut flour and pour through a sifter into the batter. (If you don’t have a sifter, don’t worry, but it does help to incorporate the coconut flour without chunks.) Add remaining ingredients except almond milk and mix well. Slowly mix in almond milk. The batter will be thick.

Preheat griddle to 325 degrees (which is cooler than you’d use for regular pancakes, but because of the high egg content you need to allow more time to cook without over-browning). Spoon about 1/4 c. batter onto well-greased griddle, adding more coconut oil as needed, and gently spread out batter with the back of a spoon. (It will not spread on its own, like regular pancakes, so gently spread it out into a 4″-4.5″ circle.) When the outside edges appear dry, they’re ready to be flipped. They take a little longer to cook on the first side than regular pancakes, but quickly brown on the second side and are ready to be removed.

These stay soft and pliable in the fridge for a week and freeze well.  This recipe makes about 18 pancakes.

Reheating Tip: Since these are delicate on the surface, butter before you reheat them in the microwave to avoid tearing. In the fall, I like to skip the butter and top them with cranberry apple spread from Trader Joe’s, which only has 4 g. sugar per tablespoon. So good!

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