REAL Pancakes!

It's been a while since I've done any baking. Mostly because its a lot of work and the kids will gobble up 30 minutes of work in about 3 minutes. I am also really limited in recipes as we can not tolerate any sweetener, even honey. Also, about half of the new recipes I try end up failing. It would help if I was a better cook. I don't have that natural skill..maybe someday.

Well, I was motivated to get some freezable snacks for our vacation in a couple of months. Even though its about 90 degrees in my kitchen today, I decided to do a mass baking day. It was a successful cooking day.

Tyler helped (which means he mostly licked all the spoons and bowls) me make muffins and pancakes. We tried a couple of recipes and the last one we tried was a hit! "These taste like REAL pancakes," Tyler yelled after he tried one. They really do. We made them with sunflower seeds which is the first time we've tried them on the GAPS diet. So, the hope will be that our tummies can handle butter made from sunflower seeds and then these can become a staple in our house.

Here is the recipe:
BANANA PEANUT BUTTER PANCAKES
from Pecan Bread

1 ripe banana
1/4 cup peanut butter (we used Sunflower Seed butter) (see below for how I made the butter)
2 eggs
1/2 teaspoon baking soda (not GAPS legal so we left out)

Mix all ingredients with a mixer. Spoon into hot oiled (coconut oil) skillet and brown on both sides

Tip: Small pancakes are easier to turn.

How to make sunflower butter
Sprout seeds first to nuetralize phytic acid which inhibits absorption of minerals and neutralizes enzyme inhibitors which can make seeds difficult to digest.
Fill a mason jar 1/3 full with raw, hulled sunflower seeds. Add filtered water to the top of the jar and screw on the top with a screen insert. Allow the seeds to soak overnight, for one night only, and pour off the water. Rinse the seeds well-you can do this without removing the top. Invert the jar and let it sit at an angle so it can drain, and to allow air to circulate. The seeds should be rinsed 2 times per day. Sprouts are ready in 12-18 hours, when the sprout is just barely showing.

Rinse the seeds again and drain before putting into a food processor or blender. I used my VitaMix which is my most favorite thing in my kitchen (thanks mom and dad!). Blend into a butter.

soaking and dehydrating almonds

On our GAPS diet we are not supposed to eat any starches or grains. This is part of the reason I picked this diet. I have always seemed to have a hard time digesting grains. I've been tested for Celiac's disease (gluten intolerance) but I do not have it. The doctors have often questioned if Grayson might have it and the OT questioned if Tyler might as well. So, this diet is a good way to eliminate that from our diet and see if symptoms improve.

But what do we do without grains?

Almonds. There are many recipes made from almond butter and almond flour. The first step is to soak the almonds to make them easier to digest.

Why soak almonds?

Almonds are usually difficult for most people to digest because of an enzyme-inhibiting substance in their brown coating. Soaking or sprouting removes this inhibitor so that the enzymes secreted during digestion can do their job. It is easier to digest, absorb and assimilate the nutrition in the nut. Also the nuts become softer, making them easier to chew. This adds to the effect. Always chew nuts thoroughly, whether soaked or not. Big chunks of unchewed nuts can be hard on the digestive tract.

What do you do with soaked almonds?

Almond Milk: Use an ounce of ground, blanched almonds and a quart of water (you can also simply add ground blanched almonds and some sugar to water until you achieve the preferred consistency) This shares many characteristics of cow milk and makes a delicious refreshing beverage.

Almonds can also be used to relieve heartburn. Dosage is six to eight soaked, blanched almonds.

Almond butter is made by grinding the soaked, blanched almonds and is far healthier than peanut butter. This is a nutritional and delicious alternative for adults and children alike.

Almond flour is made by dehydrating the soaked, blanched almonds then grinding them into a flour like substance. Almond flour is used in many GAPS recipes.

Snacks: soak, blanch, then dry almonds and store in the refrigerator for a snack anytime. They combine best with fermented foods, non-starchy land vegetables (especially dark green leafy ones) and ocean vegetables. They also combine with other protein/fat foods like milk kefir and avocado.

They're great to toss into a green, leafy salad.

What are the best almonds to get?

If possible almonds should be purchased in their shell. This helps to ensure that your almonds are fresh and not rancid. Almonds should be raw and organic.

How do you soak?

1. Soak 4 cups of raw, organic almonds in cool filtered water and drain the soaked water after 20-40 minutes. (optional step)
2. Dissolve 1 Tbsp of sea salt in filtered water and pour over almonds (I use a mason jar).
   
3. soak for another 8-12 hours. If you want to continue and sprout them you can (they make one of the best sprouts) though it is not essential.
4. Drain and refridgerate
   

One website I looked at encouraged to buy skinless almonds. "If almonds are not skinless and given that the almond skin is potentially irritating to the lining of the stomach and intestines the almonds should be blanched" (I assume following the soaking). Some people say the skins easily peel off after soaking. If not easy for you do the following:

To blanch almonds:

1. Place the soaked almonds in a saucepan of boiling water.
2. Time seven (7) seconds.
3. Immediately remove from heat.
4. Drain and cover almonds with cold water to cool.
5. Press each almond between thumb and forefinger to slip off skin.
6. Dry almonds on paper towels.
You can also try blanching them in warm water (15-30 seconds in hot water from faucet.)

My nutrionalist friend reminded me that the fiber from almonds is in the skin. We are needing fiber right now so we are not blanching.

To Further protect the almonds from the effect of rancidity and enhance digestion lightly toast the almonds in an oven.

Here's how you toast almonds:

1. Preheat oven to 375 degrees F.
2. In a low sided pan, evenly spread nuts.
   
3. Bake, stirring occasionally, for 5 to 10 minutes or until lightly browned.
4. Oven toasted nuts are done when you can smell them.
5. All nuts should be cooled on paper towels.

Some people would say that the high heat will loose some of the nutrients and you should use a dehydrator of low heat of oven.

To Dry Almonds:

• drain in a colander and spread on a stainless steel pan .
  
• Place in a warm oven (no warmer than 150 degrees) for 12-24 hours, turning occasionally, until thoroughly dry and crisp.

To Make Almond Butter:

• mix almonds in food processor or blender.
  
• It will take approximately 10 minutes to release the oils from the almonds to make a paste
• Keep scraping the sides of the bowl

To Make Almond Flour:

• I am grinding in my magic bullet right now because that's all I have. I think it would work better in a mill.
  

Making Lard

Pork, lamb or beef fat (lard) from an animal that is pasture fed is a great source of fat for cooking. I purchased our pork fat from Greenwood Farms at the Tower Grove Farmers Market. Here are some of the benefits of using saturated fats like lard/tallow:

• Enhance the immune system
• Build and strengthen bones and teeth (preventing cavities and osteoporosis)
• Provide energy and structural integrity to the cells
• Protect the liver
• Enhance the body’s use of essential fatty acids
• Do not become rancid easily
• Do not call upon the body’s reserves of antioxidants
• Do not initiate cancer
• Do not irritate the artery walls

Source: The Oiling of America

How to make it

• Cut the fat into small-medium sized chunks or put through meat grinder
• Put in crock-pot on low
• cook for several hours (depending on size of chunks) until mostly melted
• pour through cheese-sloth or fine metal sieve.
  
• store in glass jars and refridgerate

Find pictures and more details at Kelly The Kitchen Kop

• Is Lard really good for us?
• How to make lard

Even more details at Cheeseslave

• How to make lard/tallow
  

Recipe for making Ghee (clarified butter)

Butter is great for cooking but small amounts of whey in the butter often burn. Butter also contains lactose and some milk proteins which may bother many people. Ghee on the other hand does not contain any whey, milk protein or lactose at all, just milk fat, and does not burn.

• Preheat your oven to 250
• Put a large block of organic, preferably unsalted butter into a metal dish or pan.
• Leave in the oven for 45-60 minutes
• Take it out and carefully pour the golden fat from the top (ghee), making sure that the white liquid at the bottom stays in the pan.
• Discard the white liquid.
• Keep in glass jars and refrigerate.

Recipes

If you are cooking one of these recipes for us, please double check the "what we can eat" page to see an updated list of "safe" foods. If you are following GAPS, please note that I categorized the following recipes by Intro Stages myself so there may be some recipes that are not in the right spot. Always gauge by what your body can tolerate.

GAPS Recipes
Intro Phase 1
Bone Stock
soups
Carrot & Ginger Soup
Zucchini Soup
French Beef Stew
Winter Squash Soup
Meatball Soup
Butternut Squash & Fennel Soup
Cream of Vegetable Soup
Crock-Pot Roast
Pea Soup
snacks
Orange-Colored "Jello"
Mint Tea
Mint Tea Popsicles
Sparking Water
Simmer simple meatballs in beef broth (make meatballs with ground beef, onion, garlic, salt, fresh sage).
Pumpkin Ice Cream

Intro Phase 2
breakfast or snack
Soft Boiled Eggs and Egg Salad
Non-nut butter pancakes
casseroles/stews
Beef & Eggplant Casserole
Big Kid's Casserole
Pork Stew
Melt in your Mouth Beef Soup
Mashed "too-tatoes"
Beef & Pumpkin Stew
Veggie Minestrone
I Heart Texas Chili
Veggie Chicken Salad
Cilantro-Lime Chicken Salad
Chicken Nuggets
Rice & Gravy
snacks/desserts
Beets
Butternut Squash Ice Cream
Orange Popsicles
Carrot Coins and "Cheese"
Chicken Pancakes
Pumpkin Pie Filling
Coconut Oil Candies


Intro Phase 3
Hamburger/Hot Dog Buns
Pesto Sauce
Chicken Salad
Non-nut butter pancake sandwiches
Quiche Muffins
Carrot Latkes
snacks/desserts
Nut butter pancakes
Squash Mini Muffins
Veggie Pancakes
Cashew Butter Pancakes
Cashew Butter Cupcakes
Meringues
Nut butter Caramels
Nut butter snow balls
Almond butter muffins
Banana Sunflower Butter Pancakes
Crackers


Intro Phase 4
Almond Bread
Grain-Free Indian Flat Bread
Biscuits
Sloppy Joes
Roasted Red Pepper Soup
Roasted Cabbage
Baked Radish Chips
Breakfast Sausages
Chicken Nuggets
Glazed Turnips
Egg Casserole
desserts
Grain-Free Oatmeal Cookies
Cookie Cutter Cookies
Truffles
Apple Pie
Banana Bread

Moving On these are recipes we can currently do (or we use when we need to make exceptions) but are considered "Full Gaps"
Coconut Milk Jigglers
Banana Walnut Muffins
Graham Crackers/S'mores
Yoda Bars
Pumpkin Muffins with Streusel topping
Morning Smoothie
Yoda Bars

Healthy Fats
Rendering Lard
Ghee (clarified butter)

Condiments
Lacto-Fermented Mayo
Mayo with coconut & olive oil
BBQ Sauce
Ketchup
Taco Seasoning

Fermented Vegetables
Cauliflower Pickles

Non-GAPS recipes
Breakfasts
Dutch Babies
Desserts
Coconut Oil Fudge

Making Bone Stock

I've had many requests to get this info out there so here you go...

Why make your own bone stock?
There are many blogs that answer this question already. For a good one go here
In my own words, basically its one of the most nutritious things you can do for you and your family. Its been traditionally used for centuries as a healer to the gut but you don't have to have gut issues to benefit from it. Home made beef stock (from pasture raised animals) has as much calcium as milk and tons of other vitamins and minerals. It is also loaded with lots of good fat that we all need. It is the staple of the diet we are following.

Commercial stock adds flavor to cooking but does contain anywhere near the health benefits and may even contain genetically modified organisms, MSG, and hormones.

How do you make your bone stock?
Again, there are many, better blogs out there that answer this question. Two I like are:
1. From GAPSters
2. From the Simple Dollar: this one talks about how to use all parts of the chicken and not waste anything.
3. From Simply Recipes: this one talks about roasting your meat bones first to get a good flavor

I have found that I like making it in the crock pot better...it keeps our kitchen cooler and I don't have an open flame going all night.

I have also found that you shouldn't go light on the salt. Put in LOTS of salt.

Where do you get your bones?
The best place I've found is from Greenwood Farms at the Tower Grove Farmers Market. We go on Saturday mornings. You can buy a bag of backs and necks for about $2/lb. One bag makes about 3 mason jars of stock. You can also buy a bag of legs and thighs (also about $2/lb). One bag of these also makes about 3 mason jars and also lots of yummy chicken to pull off and eat for dinner or save for snacks/lunches. You can also make stock by boiling the whole chicken or using the bones after you've roasted and eaten the chicken.

Greenwood Farms will be supplying meat, pork, chicken and eggs throughout the winter. You call them at 800-253-6574 to place your order (by Thursday each week) and then you go pick it up on Saturday at a place on Kingshighway.

What do you do with your stock?
We drink it with our meals to aid the digestion of your food. Its supposed to act like a digestive enzyme. I send it in thermos straw cups with the kids to school for snack and lunch time. I make all kinds of soup with it. I boil vegetables in it. I freeze it in ice cube trays and pull out when I need to add flavor or in cup size containers to make soup later. I put it in Annabelle's bottle instead of milk.

Happy soup making!

Easy Breakfast

Dutch Babies (like pancakes baked in oven)
Here is the basic recipe:
2/3 c. milk
1/2 c. whole wheat flour
1/4 tsp. salt
2 eggs

Preheat oven to 450 degrees. Mix all together, pour into greased pie pan or 8 X 8 pan. Bake for 10 minutes or until brown on top. Sprinkle with sugar and serve with fresh fruit and yogurt.

Here are my variations:
2/3 c. coconut milk (So Delicious Brand found at Whole Foods)
1/2 c. whole wheat flour
1/4 tsp. sea salt (I've learned that coarse sea salt is far superior than refined table salt)
2 local, range fed eggs

The night before, pour 1 Tbsp of lemon juice into measuring cup. Fill up measuring cup with coconut milk until it measure 2/3 cup (This is my version of buttermilk). Mix in flour. Cover and let soak overnight. (I'll post later on the benefits of soaking grains). In the morning add eggs and salt and bake. I greased my pan with coconut oil to avoid bad vegetable fats and dairy. (I'll post later on the good and bad fats).

I served it this morning cut into strips with a bowl of honey to dip in. They loved it! I also had the thought of cutting it in squares and spreading something yummy (peanut butter, fried bananas, etc) in between two pieces as a breakfast sandwich.

You could also add applesauce, mashed bananas or other yummy stuff into the batter before baking.

Any other ideas?

GAPS diet, day 1 & 2

These have been difficult days, to say the least. I've decided to follow the GAPS diet. I'll post later more on what the philosophy of GAPS is all about. In the mean time if you would like to find out more take a look at: http://www.gaps.me/preview/ or http://gapsdiet.com. If you struggle at all with GI issues, if your child has allergies or food sensitivities, or has SI issues or is on the autism spectrum then you need to just take a look to see what you think.

So here is what my diet has consisted of:
1. Bone Stock (beef and chicken). I've learned how to make this myself and pretty much have a pot on the stove making some type of stock all the time now. I supposed to drink cups of it with and in between meals but I can't stomach the taste of broth by itself. It reminds me too much of being sick as a child. Bone stock will continue to be a staple in my diet. "Meat stock aids digestion and has been known for centuries as a healing folk remedy for the digestive tract. Also bone-stock meat is extremely nourishing, it is full of minerals, vitamins, amino-acids and various other nutrients in a very bio-available form." GAPS. I'll post later on how I've learned to make it. This was my very first step in the diet overhaul process.
2. Boiled meat and non-starchy vegetables. I'm trying to make soups with these. I've made four different soups and I only liked one of them. It would really help if I were a good cook.
3. Ginger, mint, and chamomile tea.
4. Juice from fermented vegetables. I know that sounds crazy and I'll post on that later. Its not too bad and has great probiotic value.

That's it.

Can you see why its been a hard couple of days. All I can think about is the Chick-Fil-A add I watched on TV. I can feel the hot grease squirting into my mouth as I take my first bite of their fried chicken sandwich. The cravings I've had today are harder than any craving I felt the first week off sugar. I don't crave sugar right now though...that's a positive.

I'm supposed to be on this introduction diet until my GI symptoms normalize. Pray it goes fast.
To read the full GAPS intro diet click here http://gapsdiet.com/INTRODUCTION_DIET.html