allergy free cooking

Not-so-basic Pumpkin Pie Bean Blondies – Gluten/Sugar/Dairy Free

Somehow, it is October. With the fall comes everything pumpkin, so I thought I would follow suit by making something pumpkin and delicious. This recipe developed from an interesting origin – it started off with my desire for something akin to cookie dough and remembered a video I saw on youtube of a chickpea-based s’mores dip. After pulling out the ingredients and making the dip, I realized I didn’t like the flavour. Making hummus was out of the question since I had added sweetener to it, but I remembered that making brownies and blondies out of beans is really common. I threw in some ingredients, popped the mix in the oven and prayed for a miracle. A lot of the recipe was eye-balled so these quantities are basically an approximation. This recipe can also be used to make mug cakes!
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Chocolate Fudge Mug Cake with Peanut Butter Chocolate Frosting – Gluten free/Vegan

A hiatus seems to be an appropriate term for the absence I’ve taken from my site. I’ve missed it and I’m back! I took time to focus on school but now I’m ready to post a bunch of stuff which I’ve been excited to post!

The first will by this mystical, magical, chocolaty wonder. And serving it in a mason jar makes it about 10 times more delicious!! It’s also got a pretty moderate serving of protein, so that’s a bonus!

 Click here to see my gluten free flour directions

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Nutrition:
Cake
Calories: 220
Carbs: 23g
Fat: 9g
Protein: 7g

Frosting
Calories: 89
Carbs: 9g
Fat: 3g
Protein: 9g

Recipe (makes 1)
Cake:

2 tsp coconut oil
4 tbsp milk of choice, can also use water but it will not be as good
3 tbsp gluten free flour
2 tbsp stevia
1 tbsp coconut sugar
1 tbsp and 2 tsp cacao powder (nesquick does not count)
1 tbsp PB2 (optional)
pinch of salt
1/4 tsp vanilla extract
1/4 tsp baking powder

Frosting:
3 tbsp PB2
3 tbsp milk of choice or water
1 tsp cacao powder

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Directions
In a microwave-safe bowl, add your coconut oil and milk and microwave it for 20 seconds (this prevents the oil hardening from the cold milk). If you want to let your milk set to room temperature, then you can skip that step. Next, add in the rest of your ingredients and stir. Pop your cake in a microwave and heat it for 50-60 seconds.

** If you don’t have PB2 (which is essentially peanuts that have had the oil extracted leaving behind a peanut powder which is low in calories and offers a moderate amount of protein), you can sub 1 tbsp of nut butter of your choice or omit all together. Keep in mind, if you add a full-fat nut butter, the macros will change. Same goes for the frosting **

This cake is perfect just like this. If a brownie and a cake had a baby, this would be it. However, things are always better with frosting! Mix up your frosting ingredients with a whisk. Take your cake and break it apart, and layer it with your frosting in a mason jar. This made the perfect breakfast for a Sunday morning.

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I really hope you enjoy this recipe! Keep an eye out for many more delicious concoctions to come!

R

Gluten free flour: How to make your own gluten free flour mix

To gluten or not to gluten, that is the question…

For some people, like those with Celiac, gluten is very dangerous and it’s imperative to avoid. But what about for the rest of us? Do gluten intollerances really exist? Are they just a fad? I’m a huge advocate of doing what feels right for your body. Personally, I notice that my brain feels sluggish and my body feels oddly fatigued and sick after eating grains so I try my best to avoid them. I don’t have a gluten intolerance but I prefer to avoid it whenever I can! Pay attention to your body and do what feels right!

So if a gluten free diet is something you’re pursuing, it is helpful to know how to mix your own flour. Yes, you can buy gluten free flour from the store, but sometimes it may contain other gums or additives you might not desire. Mixing your own flour is much easier than you think!

First, we must identify the difference between flours and starches. Gluten is a protein, and it is it’s presence in grains, in combination with the starches also present, that gives flours their elasticity and wonderful texture. Therefore, when mixing gluten-free flours, the aim is to combine starches and grain to a 60:40 ratio (60% starch, 40% whole grain). This list can also be found here.

Starches
Arrowroot flour
Cornstarch
Potato flour
Potato starch
Tapioca flour
White rice flour

Whole Grain Flours
Brown rice flour
Buckwheat flour
Corn flour
Mesquite flour
Millet flour
Oat flour (gluten free)
Quinoa flour
Sorghum flour
Sweet potato flour
Teff flour

Nut Flours
Almond flour
Chestnut flour
Coconut flour
Hazelnut flour

Bean Flours
Fava bean flours
Chickpea flour
Soy bean flour

If you notice any of my previous recipes, when I bake with nut flours I don’t tend to combine them because nut flours contain high fat contents and it’s challenging to combine the flours properly. So feel free to use nut flours on their own. Bean flours can be used as whole grain flours. Sometimes when I’m baking I’ll use only 1 starch and 1 whole grain, other times I may add more whole grain to get a different flavour/texture.

So if your recipe called for 2 cups of whole wheat flour, you can add 1 cup and an almost-full quarter cup of white rice flour, and a heaping 3/4 cup of brown rice. Or, you might want to try 1 cup of white rice, a quarter cup of arrowroot starch, 1/4 cup of brown rice flour, and 1/2 cup of quinoa flour.

Yeah, a bit of math is involved. But it might be easier to calculate a really simple proportion and mix a big batch of it (e.g. Four 1/4 cups of GF oat flour and six 1/4 cups of white rice flour). The proportions will be really easy to figure out, and you just keep it stored in an air-tight container for the next time you bake!

Follow this simple 60/40 principle and you’re on your way to health, hassle-free cooking!

Till next time,

Renata