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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Entries in casein-free (92)

Wednesday
May082013

Spiced Seed & Honey Granola (gluten-free, nut-free, low sugar)

Seedy Granola

Seedy Granola

So many packaged or bulk granolas have glutenous ingredients, are packed full of nuts (I'm allergic to almost all of them), are waaaay too sweet for my tastes, or have more dried fruit than I like. And thus, I prefer making my own granola. Not only is it cheaper, but I can make it fit my tastes and dietary restrictions perfectly! Here's a recipe I'm making a lot lately. It boasts a variety of seeds (pumpkin, sunflower, sesame, and flax) as well as coconut, honey, spices, vanilla, and raisins. As for the fat, I love using coconut oil in granola; it lends a wonderfully sweet flavor and fragrance. With a splash of coconut milk or a dollop of Greek yogurt, it makes a great energy-packed breakfast or snack. 

Spiced Seed & Honey Granola (gluten-free, nut-free, low sugar)

yield: 7-8 cups

This granola is very lightly sweetened with honey. I love the subtle sweetness in combination with the roasty toasty oats and seeds. If you prefer a sweeter granola, feel free to up the quantity of sweetener to 1/2 or 2/3 cup, to fit your tastes. It will still work a-okay, but based on my experiences, it will need to bake just a little longer due to the extra moisture. 

Ingredients

  • 4 cups gluten-free rolled oats
  • 1 cup coconut chips
  • 1 cup raw sunflower seeds
  • 1 cup raw pumpkin seeds
  • 1/4 cup sesame seeds
  • 1/4 cup ground flax seeds
  • 1 1/4 teaspoon sea salt
  • 1 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom
  • 1/4 cup honey
  • 1/4 cup + 2 tablespoons melted coconut oil
  • optional: 1 teaspoon gluten-free vanilla extract
  • 1 cup raisins

Directions

Pre-heat oven to 325º F and line two large baking sheets with parchment paper. 

In a large bowl, mix together oats, coconut chips, seeds, salt, and spices. Set aside. 

In a small saucepan on the stovetop, melt together honey and coconut oil over low heat, stirring often, until liquid. Stir in vanilla extract, if using. Pour liquid mixture over dry ingredients and stir until evenly coated.

Divide granola between baking sheets and spread evently in a thin layer over surface. Place in pre-heated oven and bake for 15 minutes. Remove pans from oven, stir granola, and place pans back in oven on opposite shelves. Bake another 15 minutes, until golden brown.

Remove pans from oven and let cool completely. Granola will crisp as it cools.

Once cool, store in sealed jars or containers. Will keep for 2 weeks.  

 

Substitution options:

  • Substitute raisins with any other dried fruit.
  • Substitute honey with other liquid sweetener (maple syrup, agave nectar, brown rice syrup). Keep in mind each one has a different intensity of sweetness, so it may be less - or more - sweet depending on your substitution. 
  • Substitute coconut oil with another oil, such as sunflower oil
  • Substitute sunflower and pumpkin seeds with any type of nut
  • Substitute sesame seeds with hemp seeds
  • Play with other spices, such as nutmeg or ground ginger 
Saturday
May042013

Gluten-Free Pumpkin Muffins (GF, dairy-free, cane sugar-free, low sugar)

So it's not *really* spring here yet. Technically it is, but the ongoing weather proves otherwise. It was snowing out this morning! For obvious reasons, "spring" food isn't really happening yet. I yearn for pea shoots, fresh lettuces, tiny radishes, and sweet crunchy kohlrabi. But given the chilly temperatures, I'm still eating root veggies, cooked greens, etc etc etc. Geez.

Since it feels like we are moving backward through the seasons instead of forward, diving headlong back into fall, I decided to make some pumpkin muffins. They are a little autumnal for this time of year, but based on the chilly temperatures, they fit right in. Aaaaand they are gluten-free, dairy-free, and cane sugar-free. I like this recipe because it makes a muffin that isn't very sweet. You can really taste the pumpkin! I mean really, if you are looking for sugarbomb baked goods, you are reading the wrong blog. They are moist and just a little sweet, with a good balance of pumpkin flavor and spice. Nice.

Pumpkin Muffins (gluten-free, dairy-free, cane sugar-free, low sugar)

yield: 10-12 regular-size muffins 

I like this recipe because it is free of xanthan gum or other binders, and is low in sugar. This yields 10 to 12 muffins, depending on how exact you are with filling the muffin tins and how large your muffin tins are. I have not tried this using a "flax" egg or another egg-substitute. If you do, please let me know how it works for you!

Ingredients

  • 1 cup pumpkin puree
  • 2 eggs
  • 1/2 cup melted coconut oil or sunflower oil (if you are a dairy-eater, this recipe is great with melted butter too)
  • 1/3 cup water
  • 1 teaspoon pure vanilla extract
  • 1/2 cup + 2 tablespoons agave nectar
  • 120 grams (1 cup) sorghum flour
  • 60 grams (1/2 cup) oat flour
  • 30 grams (1/4 cup) tapioca starch aka tapioca flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon sea salt
  • 1 tablespoon pumpkin pie spice

Directions

Preheat oven to 350 degrees F. Grease a muffin tin very well or line with cute muffin papers (I like dinosaur muffin papers).

In a medium bowl, whisk together the flours, starch, baking soda, baking powder, salt, and pumpkin pie spice until mixture is light and well-mixed. Set aside.

In a large bowl with stand mixer or hand mixer, combine pumpkin, eggs, oil, water, vanilla, and Agave nectar. Mix until ingredients are smooth and well-combined. Then add dry ingredients gradually, scraping sides as you go, until mixture is just combined.

Spoon batter into the prepared muffin pan, filling about 3/4 of the way ( I like using a cookie scoop for this - easy peasy!) and place in the pre-heated oven. Bake in preheated oven for 25-30 minutes or until a toothpick inserted in the center comes out clean. Remove from oven and cool 10 minutes in pan, then remove from pan and allow to finish cooling on rack.

Store in a well-sealed container or wrapped tightly in foil or in a storage bag. These muffins freeze well and can be thawed at room temperature or on a defrost setting in the microwave.

Monday
Apr022012

A personal tale of overindulgence and a recipe for Totally Loaded Oatmeal Raisin Cookies

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[Trigger warning: depression, thoughts of self-harm, and intimacy are brought up briefly in this post. You wouldn't expect it in a post about cookies, but there it is. Wanted to bring it up for individuals for whom these topics may be triggering.] 

During my time away from the blog, I made a lot of cookies. And by that I mean two batches or so every week for about two months. In retrospect, I believe I was possessed by a cookie demon, an apron-clad creature that breathes flour from its nose, has beaters instead of hands, and whose eyes are glazed sticky sweet with honey. My kitchen became host to mixing bowls in the sink, flour on the floor, and a tin of cookies on the counter at all times. I fed my housemates cookies. I bestowed cookies upon friends. I wooed with cookies. Yes, wooed. And of course, I consumed many of them myself. 

My baking bonanza was part of a larger pattern of self-indulgence that started last fall. I had been weaning off my drugs since last October after two years of heavy antibiotic treatment for Lyme Disease and related tickborne co-infections. My doctor had told me that I was in remission, and we should try running an experiment to see how my body behaved without treatment. I took my last pill in late November. In a somewhat reckless (yet well-deserved) move, I celebrated. Caution, moderation, and self-control are not my natural and preferred methods of approaching the world. I've had to develop them in the last few years out of health-related necessity, and I managed to drum up gumption that I didn't know I had. I was so tired of regulating myself. So I threw care to the wind. I let go. I cheered myself with wine and coffee and all number of things that I had forbade myself from partaking in the last 4 years, returning to a slightly amended version of my habits of old. Concurrently, I indulged my heart and body, spending obsessive amounts of time in a blissed out haze of crushy giddiness with a pleasure rebel of equal measure to me. I laughed more than I'd laughed in years, shaking up the dust and cobwebs from prior years of sick sorrow. I fed parts of my soul that had lay hungry for far too long. 

It was all so needed, a medicine all of its own. I knew all of that was a recipe for inevitable intense consequence, but I didn't care. I wanted to experience every moment the present so badly, so I did. 

Everything hit an unfortunately timed wall in the desolate grey of mid-February, a tsunami wave of intrinsically cyclical circumstances. Cookies, wine, and losing time in starry-eyed explorations were replaced by new antibiotic regimens, detox baths, and days lost in battling Herxes from Hell. I was in physical and emotional crisis. My behaviors had fed my soul, but had also fed all the sleeping bugs in my system and brought them back to life. I had symptoms I hadn't experienced in months and years. I felt nauseous from the drugs in my system and the lonely pit in my stomach.  My head throbbed and shooting pains transversed my flesh. Worse yet, my swinging manic depressive cycles joined forces with a wicked Bartonella brain freakout and an aching heart, forming an unholy trinity of psychological destruction. Thoughts of self-harm wracked my brain, unlike any I'd had in years. It was terrifying. I couldn't eat, I couldn't sleep, nights were silent and solitary. I struggled to unravel the pain, grappling to discern what to attribute to the flare in my illnesses, or to side effects from the pharmaceuticals, or to the deep depression, or to the unraveling of intimacy. I was plagued by frustration for taking everything "too far", indulging "too much", feeling "too deeply". I thrived at very little other than taking my pills, crying, watching Netflix, and writing depressing poetry.

What a clutsterf***.  

hellobeautiful

And yet, the old adage remains: time is the great healer of all things. Within a few weeks, a switch had flipped. My body began to acclimate, my depression started to lift, my lonliness slowly subsided. Some light poked through the clouds and I flocked to it. And now, I'm feeling pretty good, all things considered. Matters of the body, mind, and heart have all achieved a certain level of balance and redefinition and appreciation. Times like this are for learning, growing, and self-reflection. It takes patience and faith and hard work. Sometimes it sucks. But in my experience things usually end up better after a bout like this. And thankfully, they have. 

I'm not baking many cookies right now. My tendancy to overindulge doesn't bode well with the way antibiotics effect my body, so I'm putting on the brakes the best I can. But have a storehouse of recipes from my winter baking binge to revisit. I made these little love nuggets last weekend for a potluck, to great delight of all who ate. They are loaded with all kinds of stuff, a celebration of all the ways I like to overdo. But the gluttony is tempered by whole grains and healthy fat and sensible sweeteners. It's the sort of balance I am trying to achieve. 

 Untitled

 

Totally Loaded Oatmeal Raisin Cookies  (gluten-free, dairy-free, cane sugar-free)

yields 3 dozen 3-inch cookies

In addition to boasting whole grains, raisins, cashews, and coconut, these cookies are totally loaded with protein, fiber, and amino acids. Sweet.

A few tips on the fat. Make sure to use softened - not melted - coconut oil. If you are a butter eater, an equal weight of butter can be substituted. Also, chill the dough in the fridge for 3-4 hours before baking. Why? Chilling the dough hardens the coconut oil and shortening, so it doesn't melt as quickly while the cookies are baking. Instead of spreading out like weird pancakes and ending up lacy and thin, cookies baked from chilled dough spread gradually and end up slightly chewy in the middle and crisp on the outside. Totally worth the wait, trust me. And besides, it gives you lots of time to sneak into the fridge and eat spoonfulls of dough. Because duh, why else bake cookies?!

  • 90 grams / 0.75 cup quinoa flour or amaranth flour*
  • 60 grams / scant 0.5 cup arrowroot starch or arrowroot flour (equal weight of tapioca flour or tapioca starch can be substituted)
  • 40 grams / 0.25 cup buckwheat flour 
  • 5 grams / 1 teaspoon baking soda
  • 5 grams / 0.75 teaspoon salt
  • 9 grams / 1 tablespoon + 2 teaspoons ground cinnamon
  • 150 grams / 0.5 cup + 3.5 tablespoons softened virgin coconut oil 
  • 75 grams / 0.25 cup + 2 tablespoons palm shortening
  • 170 grams / 1 cup palm sugar (or equal weight of another granulated sugar, such as coconut sugar)
  • 80 grams / 0.25 cup maple syrup
  • 2 large eggs
  • 8 grams / 2 teaspoons gluten-free vanilla extract
  • 290 grams / 3 cups gluten-free rolled oats
  • 225 grams / 1.5 cup lightly packed raisins
  • 85 grams / 1 cup shredded unsweetened coconut
  • 100 grams / 0.75 cup toasted chopped cashews

In a medium bowl, whisk together flours, baking soda, and salt until well combined and light. Set aside.

In a large bowl, cream coconut oil and shortening until smooth and fluffy. Then add sugar, maple syrup, and vanilla and beat until smooth (some sugar granules may remain, that's okay). Add eggs and mix just until they are evenly combined. Gradually add flour and mix until evenly incorporated.

Then fold in oats, raisins, coconut, and cashews with a large sturdy spoon or spatula. Cover dough with plastic wrap and chill in the refrigerator for 3-4 hours.

Heat oven to 350º F and line baking sheets with parchment. Scoop chilled dough onto a baking sheet, leaving 3 inches or so between each cookie. Bake for approximately 16 minutes per batch, rotating pans half way through if baking two sheets at a time. Cookies should still be soft in the middle but browned around the edges, then remove from oven.

Let cool for 5 minutes before carefully transferring cookies to a wire rack to finish cooling. Store cooled cookies in a well-sealed jar, container, or bag at room temperature for up to 4 days (although they won't last that long).

 

*Flour Power! If you can't find quinoa or amaranth flour for purchase, or if you want to save some ching, grind your own. Simply place whole quinoa or amaranth grains in a high powered blender like a Vitamix or a coffee grinder, and grind until you create very fine flour with an even texture. So easy and so fresh!

Sunday
Nov272011

Who needs potatoes when you have Parsnip Apple Mash?

IMG_3744.jpg

I haven't eaten potatoes in almost 4 years. Although I undeniably enjoy the starchy goodness of a potato and the multiplicity of ways to enjoy them, consuming them just isn't worth the allergy-induced joint swelling and digestive discomfort that inevitably results. 

Instead of mourning over the loss of potatoes, I found solace in other starchy vegetables. Sweet potatoes have always reigned supreme over any other true potato in my book, and I enjoyed a reason to romance their sweet, orange flesh. I adopted my mother's love for parsnips and beets at a young age, and explored their versatility further, quickly becoming obsessed with their different yet equally sweet flavors and hearty textures. I explored the glory of the celeriac, the gnarly vegetable that is also known as celery root, and took a liking to its unique, strong flavor. I tried every squash I could get my hands on, and prepared it almost every way I could think of. I mashed cauliflower to use as a topping for shepherd's pie, made creamy pureed soups from turnips, and made french fries out of rutabagas and carrots. 

Truly, I haven't missed potatoes a bit. 

Click to read more ...

Monday
Nov212011

Allergy-Friendly, Gluten-free Thanksgiving Recipes

Here in the United States, Thanksgiving is fast approaching.  On Thursday the nation will gorge themselves on turkey, stuffing, potatoes, gravy, those pasty dinner rolls and pie. Lots and lots of pie.  For those of us with allergies, such holiday meals can be like obstacle courses. The traditional Thanksgiving fare leaves those of us with multiple dietary restrictions feeling left out at the family table.  

Fear not! Thankfully, there are many delicious ways to keep the spirit of Thanksgiving without sacrificing your diet.   Here are some of my favorite recipes that are perfect for holiday get-togethers and good enough for your very traditional grandma and your picky uncle to enjoy. 

Cashew-Pumpkin Seed Cheese with Apple-Cranberry Sauce

Appetizers

 

Cabbage-Apple Slaw 

Salads

 

 Pumpkin Coconut Soup

Soups

 

Slow-cooked Pork Shoulder with Sauerkraut, Sweet Potato, and Apple

Main Course 

Who says you need to cook a whole turkey? Try one of these other protein packed options instead.

 

Paprika Rice

Stuffing Substitutes

Gravy

 

 Quick Roasted Kabocha Squash

Sides

 

socca with rosemary and cumin

Breads & Muffins

 

Sweet Potato Crumble Bars

Pies & Bars

 

Grain Free Chocolate Chip Cookies with Sea Salt

Other Sweet Treats

 

Rainbow Curry Chicken Stew

Yummy leftover turkey ideas