Tag Archives: Dairy Free

Vanilla Pear Bread made with Coconut Flour

Looking for a pretty, yummy bread recipe? This pear bread is moist and low in carbohydrates. It has a subtle vanilla flavor and lovely delicate sweetness because of the ripe pears incorporated into the batter. I found that just two tablespoons of honey gave it the perfect sweetness!

sliced-vanilla-pear-bread-coconut-flour

Coconut flour makes really delicious quick breads and cakes, in addition it is low carb and a very good source of fiber. The eggs and olive oil in the recipe bestows the loaf with healthy fat. You need healthy fats in your diet for many reasons, including shiny hair and healthy skin! I don’t know about you, but I am always wanting that! You will need two to three ripe pears for this recipe! Ready? You’re gonna love it!

vanilla-pear-bread-coconut-flour

Vanilla Pear Bread Made with Coconut Flour

Preheat your oven to 325º degrees. Grease a 5″ x 7″ Loaf Pan and line it with parchment. I like to cut a piece to fit the long sides of the pan with some extra over the edges so I can simply lift it out of the pan. See photo below.

Ingredients:

6 Eggs

1/2 Cup plus 2 Tablespoons of Coconut Flour, scooped and leveled (I use this brand)

1 Cup of Chopped Pear, packed and very ripe

1/3 Cup of Good Olive Oil

1/4 Cup of Grass Fed Collagen (optional but great for skin, hair, nails and gut) (I like this kind)

2 Tablespoons of Local Honey (Clover if Lower FodMap)

2 Teaspoons of Pure Vanilla Extract

1 Teaspoon of Fresh Lemon Juice

1/2 Teaspoon of Cinnamon

1/4 Teaspoon of Sea Salt

1/8 Teaspoon of Mace (you may substitute nutmeg, mace is the outside of the nutmeg) (here)

1/2 Teaspoon of Baking Soda

1 Ripe Pear for the Top of the Loaf

Directions:

In a food processor with a blade, put your chopped pear and eggs and turn it on until pureed. Add the Coconut Flour and remaining ingredients, except the pear for the top, and process for about two minutes, scraping the sides of the bowl a couple times with a rubber spatula. The coconut flour will start absorbing the liquid and be a nice cake-like batter. With a rubber spatula, scrape all the batter into your prepared loaf pan, and rap the pan on your counter a couple times to level the batter somewhat. Take your nicely ripened pear, and cut it into 3/4″ inch slices from stem to bottom. Choose your prettiest two slices and lay them on top of the loaf, gently pressing the pear a bit into the batter, but keep the pear completely visible. Bake in the oven for 55 minutes keeping a close eye on the bread at the end. It is done when the loaf springs back in the center when touched with your finger.

Vanilla Pear Bread Gluten Free Grain Free

pear-bread-fresh-from-the-oven

Cool for five minutes, then remove from the pan, and cool completely on a wire rack before slicing!

Eat Your Nutrients!

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Top 5 Most Popular Recipes of 2016!

Happy New Year! The top five most popular recipes of 2016 for Sam Eats Her Nutrients were:

Homemade Grain Free Garlicky Croutons

homemade-grain-free-garlicky-croutons

2. SCD Low FodMap BBQ Sauce

scd-low-fodmap-bbq-sauce

3. Messy Jessie’s

messy-jessies

4. Chesapeake Crab Cakes

chesapeake-crab-cakes-paleo

5. Weeknight Tacos, SCD, Low FodMap Paleo

weeknight-tacos

Thank you to you all! The top five were all savory!

Please e-mail me privately at sameatshernutrients@gmail.com or comment on this post below to let me know what you would like to see me create for 2017!

Warmly,

Sam

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Steamed Egg Custard with Clams and Rosemary

steamed-egg-custards-with-clams-and-rosemary-in-the-instant-pot

I usually make savory egg custards in my bamboo steamer, but I am really enjoying my Instant Pot for it’s speed and ease, and the custard came out silky just like it should. If you don’t have an Instant Pot you can check them out here, or make the custard in a regular steamer. (Directions are below) It will just take longer for them to cook.

I first started making egg custards 15 years ago for my little girls. They are an Asian dish I first discovered when we were in China, and the very nice chefs at the hotel where we were staying made them for the babies who were about one year old, including my daughters, as they are very soft and delicate and just right for babies. The girls adored them! However, they are also eaten by adults! This version has clams and rosemary in it and is absolutely delicious as a first course or with a light lunch accompanied by a side salad. I personally think they are fantastic for breakfast! If you have never tried steamed egg custard, I highly recommend it! They are delightful, light, creamy and silky on the tongue.

steamed-egg-custard-with-clams-and-rosemary-using-an-instant-pot

These cook in 9 minutes in the Instant Pot. Straining the egg mixture through a fine meshed strainer is the secret to the silkiness! I try to incorporate seafood into my weekly meals at least once or twice a week. Canned clams are something you can stock right in your pantry, and they are a great source of B-12 which is essential for a healthy nervous system, Iron and Vitamin C.

Steamed Egg Custard with Clams and Rosemary

Ingredients:

3 Eggs

1/2 Cup of Full Fat Coconut Milk (my favorite)

1/3 Cup Plus a Tablespoon of Canned Baby Clams (I use Crown Prince Wild Caught here)

2 Green Scallions, sliced

1 Teaspoon of Fresh Minced Rosemary

1 Teaspoon of Coconut Aminos, this is a soy substitute and tastes amazing (here)

1/4 Teaspoon of Sea Salt or Himalayan Pink (my personal favorite) 🙂

Directions: In an Instant Pot, pour in 2 cups of water and add the trivet that came with it. Set out three heat proof ramekins or bowls, and make sure they fit into the Instant Pot on the rack. They should hold approximately 3/4 cup each.

In a bowl, whisk together your eggs, coconut milk, coconut aminos, and sea salt. Now pour it through a fine meshed strainer (like this one) into another bowl. This makes it super silky. Discard any egg white residue left in your strainer. Stir in the clams, rosemary and scallions. Divide evenly into the three ramekins. Cover each ramekin tightly with foil, and place on your trivet rack in the instant pot.

egg-custards-in-the-instant-pot

Place the top on the instant pot, and seal the top and the steamer valve. Choose the manual button on your pot and set the timer to 9 minutes on the low setting (there is a choice between low and high). When the timer is up, release the pressure valve, remove the lid and carefully remove the hot ramekins and take off the foil.

Cool for ten minutes. The steamed custards are ready to serve.

To steam them in a bamboo or other steamer, follow the instructions above, however, steam for 15 to 18 minutes on low, making sure the centers are set but still jiggly.

Makes 3 Savory Custards

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Merry Cherry Chocolate Fudge

Fudge with health benefits? What’s that you say? Well hey, I have a fudge recipe that tastes decadent and fudgy, and it has benefits other than expanding your waistline over the holidays. I tested it on my kids, and they gave me the thumbs up as well. Bet you want to have a piece don’t you? Read on for the benefits.

merry-cherry-fudge-gluten-and-dairy-free

For the fudge I used raw cacao powder, a whole cup of it! Raw Cacao is rich in magnesium, calcium, sulfur, zinc, iron, copper, potassium and manganese. It also contains polyphenols, B vitamins, protein, fiber, and essential heart healthy fat. Keep reading if you care about the benefits of Coconut Butter. 🙂

merry-cherry-fudge-paleo

I used creamy coconut butter, which is rich in immune boosting lauric acid and is said to destroy harmful bacteria, viruses and funguses, but very importantly, it is yummy enough to eat by the spoonful right out of the jar! It also is thought to boost metabolism because of it’s short chain fatty acids. Coconut butter is made from the meat of the coconut.

The recipe also includes raw, local honey which wards off infections (they use honey on bandages in wound clinics to kill infections. That’s how powerful it is.) The pollen in raw honey also helps with seasonal allergies, if it is local to where you live. It is an unrefined, natural sweetener as well.

I used freeze dried cherries for the fudge. Freeze drying concentrates the antioxidants. Just two tablespoons of freeze dried cherries contains the antioxidants of a whole cup of fresh ones, plus they work really well in the fudge. Yah!

Are you ready for the recipe?

merry-cherry-fudge-dairy-free

Merry Cherry Chocolate Fudge

Ingredients:

2 Cups of Coconut Butter (here is my favorite)

1 Cup of Raw Cacao Powder (like this gluten free brand)

3/4 Cup of Raw Local Honey

1/2 Cup of Coconut Milk (full fat, no additives)

1/4 Cup of Freeze Dried Cherries (this kind is what I use)

1 1/2 Teaspoons of Pure Vanilla Extract

1/8 Teaspoon of Sea Salt

Directions: Line an 8″ square pan with parchment paper. Set aside.

Place the freeze dried cherries in a sealed quart zip lock bag, and roll over with a rolling pin until the cherries are finely crushed. Set aside.

In a large bowl with a hand held mixer, mix together the softened coconut butter (Place the glass jar with the lid off for about 30 seconds in the microwave, and it will soften nicely so it is easily spooned.) Raw Cacao Powder, Honey, Coconut Milk, Vanilla and Sea Salt. Mix until smooth starting out slowly so you don’t fling cocoa powder all over the place.

Scoop the fudge into the parchment lined pan and smooth with a rubber spatula, reaching the sides of the pan and spreading it evenly.

Sprinkle with the crushed cherries and lightly pan down into the top of the fudge.

Put the pan in the freezer for one hour. Remove the pan from the freezer, and remove the parchment. On a cutting board with a large, sharp knife. Cut the fudge into 1 1/2″ inch squares. Store in the refrigerator or freezer for a firmer fudge. You can also store the fudge at room temperature if you like a softer fudge.

Happy Holidays!

Merry Cherry Chocolate Fudge Dairy Free, Paleo

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Easy Coconut Milk Whipped Cream Five Ways!

Whipped Cream is one of the great pleasure of life! Gosh, I have missed my coffee shop beverages with all that delicious whip on top after going dairy free! Just before Thanksgiving, I finally purchased my own professional whipped cream dispenser, and I am so glad I did. I have been enjoying whip on my Matcha Latte’s I make at home, and Coffee, and also whipped topping for dessert on Thanksgiving. I am having a blast with it! Look at the gorgeous ways you can use it! You can also use a hand held mixer to make this whipped cream. Make sure your coconut milk is very cold.

chocolate-cherry-coconut-milk-whipped-cream

So, I have five variations of whip to share with you today, and it is super easy! Here’s how!

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Directions to make Coconut Milk Whipped Cream:

Refrigerate a can of full fat coconut milk for a minimum of four hours so it is nice and chilled. This is the brand I recommend. Pour the coconut milk into a bowl with a pour spout, and whisk it until it is creamy and blended well. (If you are making it with a hand held mixer, scoop of the coconut cream and reserve the coconut water in the bottom for another use.) Add it to your Stainless Steel Whipped Cream Dispenser. You can get it here for a good price. You will also need the cartridges to charge your dispenser here. Screw the top onto the dispenser, and add the decorator tip. Charge it as directed with one charger. You will hear the air dispelling into the whipped cream in the can. Now shake it up. I found shaking it thoroughly and more than you think you need yields the best whip, so I shake my can up and down about 50 times. It’s a good arm workout too. 🙂

It’s ready to use. The five variations are easy and delightful! Another super fun thing to do is give company a choice of what variation they want to have because it is not incorporated into the whip itself.

Cacao Dusted Whip!

Sprinkle with a dusting of cinnamon
Sprinkle with a dusting of raw cacao (substitute carob powder for AIP Paleo)
Sprinkle with freeze dried Just Cherries. They are freeze dried and so crush beautifully. (here)
Chocolate Cherry Whip! Sprinkle on a dusting of raw cacao and some crushed cherries!
Whip it up with plain whip! Equally delicious.

If you would like your whipped cream sweetened, add in two tablespoons of organic powdered sugar and beat first with an electric mixer before pouring it into the dispenser.

Let me know what your favorite way to have your whip is! Share with me in the comments below, and also, has this inspired you to try different whip flavors of your own?

cocao-dusted-coconut-milk-whipped-cream

Paleo Mandarin Orange Chicken Stir-Fry

Stir-Fry is great, because it is a one dish meal full of vegetables (my favorite) and a savory sauce!

mandarin-orange-chicken-stir-fry

Here is my Paleo version of a Mandarin Chicken Stir-Fry that is super delicious! The chicken is very juicy and tender, because I used my favorite part of the bird, thighs! I had mine as is, no rice needed, but feel free to add some hot jasmine rice if you like. I added a leafy green salad on the side, because I am a leafy greens gal! 🙂

Grab your wok! A large shallow pan will do if you don’t have a wok!

mandarin-orange-chicken

Paleo Mandarin Orange Chicken Stir-Fry

Ingredients:

2 1/2 Pounds of Boneless Chicken Thighs (cut into bite size pieces)

10 oz. of Frozen Baby Asparagus Spears (I used Woodstock brand)

1 Organic Red Bell Pepper (Diced)

5 Green Scallions (green tops only if Low Fodmap) (Thinly sliced)

1 10 oz. Can of Mandarin Oranges (I use Native Forest Here)

1/2 Cup of Coconut Aminos (Here is the brand I use)

2 Tablespoons of Garlic Infused Olive Oil (feel free to use 2 cloves of garlic and regular olive oil)

2 Tablespoons of Honey

1 Tablespoon of Plain Olive Oil

1 Tablespoon of Ginger Juice (I use this kind)

1 1/2 Teaspoons of Sea Salt or Himalayan Pink Salt

1/2 Teaspoon of Black Pepper

Prepping Mandarin Orange Chicken Stir-Fry

Directions:

In a medium bowl whisk together the coconut aminos, honey and ginger juice. Drain the oranges and set aside.

Heat your wok over high heat. Add two tablespoons of Garlic Infused Olive Oil. Add the chicken thighs, and 1 teaspoon of salt, 1/2 teaspoon of pepper. Stir-fry until the chicken is almost done. Put the chicken in a bowl, and set aside.

Add one tablespoon of regular olive oil to the wok. Then add the asparagus. Stir-fry for two minutes. Add the red peppers and remaining 1/2 teaspoon of sea salt. Stir-fry two more minutes, then add in the scallions.

Asparagus and Red Peppers

Add the chicken back to the pan, and pour over the sauce. Gently stir in the mandarin oranges. Cover and simmer for five minutes, or until the asparagus is tender.

Mandarin Orange Chicken Stir Fry Gluten Free, Paleo

mandarin-orange-chicken-paleo

Serve it up! Yum!

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Rum Raisin Ice Cream (Dairy Free)

For all those of you who have been missing Rum Raisin Ice Cream, here is a clean ingredient recipe! Rum Raisin Ice Cream was one of my favorites when I was a teenager. It is a classic flavor and perfect anytime of year, but I really like it in the Autumn. The rum flavor and raisins remind me of my Grandmother’s Plum Pudding with Hard Sauce she always made for the holidays with her recipe from “the old country”, as she used to say. She meant England. She had a very old recipe from my Great, Great, Great Grandmother that I want to try and revamp into a gluten free version. But for now, ice cream!

Rum Raisin Bowl of Dairy Free Ice Cream

This is a simple and delicious recipe of this classic that is dairy and egg free! If you are low fodmap, you can substitute currants for the raisins, and it will be simply delicious!

Rum Raisin Ice Cream (Dairy Free)

Now for the recipe!

Rum Raisin Ice Cream (Dairy Free)

Ingredients:

2 Cans of Coconut Milk (Full Fat)

1/2 Cup of Honey (use Clover Honey if Low FodMap)

1/2 Cup of Raisins (substitute currants if making Low FodMap)

1/4 Cup of Gelatin (Collagen not the Thickening Kind Here great for your hair, skin, nails and tummy)

2 Tablespoons of White Rum

1 Teaspoon of Vanilla Extract

1/8 Teaspoon of Himalayan Pink Salt or Sea Salt

Whisk all the ingredients together except the raisins. Stir in the raisins. Refrigerate for 4 hours to let the raisins plump and absorb some of the flavors and get the mixture chilled. Churn in an ice cream maker. Serve!

One of the things I like about adding rum to a non-dairy ice cream is, if you have leftovers and freeze them, the ice cream is easy to scoop right from the freezer.

8 Servings

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Hearty Baked Chicken and Sausage with Mushrooms

hearty-chicken-and-sausage

A Hearty Chicken and Sausage bake is a real crowd pleaser! We recently had the family doing some hard work here around the house, and they have been coming in at dinnertime ravenous! I have been calling them “a bunch of cavemen” 🙂 because they have been devouring the protein part of the meal. Have you every had cravings for protein?

chicken-and-sausages

Well, I’m a firm believer in listening to your body, so I made this Hearty Chicken and Sausage Bake for dinner, because all that use of muscle was creating a serious craving around here.

hearty-chicken-and-sasage-dinner

Hearty Chicken and Sausage with Mushrooms

Preheat the oven to 375º degrees.

Ingredients:

2 1/2 Pounds of Bone In ChickenThighs

12 oz. of Fully Cooked Sausage Cut in Half on a Diagonal (I used gluten free Applegate Chicken and Apple)

1 Can of White Button Mushrooms

1 Large Yellow Onion, quartered and sliced

2 Tablespoons of Olive Oil

2 Cloves of Garlic, Minced (or substitute 1 Garlic Olive Oil for the Olive Oil above)

1 Teaspoon of Sea Salt

1/2 Teaspoon of Black Pepper

Sauce:

1 1/2 Teaspoons Dried Basil

1 Teaspoon Dried Tarragon

1 Teaspoon of Sea Salt

1/2 Teaspoon of Black Pepper

1/2 Teaspoon of Dried Oregano

1/2 Teaspoon of Dried Thyme

1/4 Teaspoon Crushed Rosemary

1/4 Teaspoon of Red Pepper Flakes

2 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Apple Cider Vinegar

2 Tablespoons of Olive Oil

Whisk the Sauce ingredients together and set aside.

In a large dutch oven, or an oven safe saute pan that you can cover with foil, pour the olive oil and garlic if using. Season the chicken with salt and pepper while warming the oil in the pan over medium-high heat. Add the chicken, and brown on both sides for about 5 minutes each side. Add the sausages, tucking them in around the chicken. Sprinkle the mushrooms and onion on top.

Drizzle with the previously prepared sauce. Cover and bake in your preheated oven for 40 minutes.

This can be served with hot jasmine white rice and vegetables.

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Grain Free Pumpkin Spice Coffee Cake

Today is the first day of Autumn, and to celebrate I am baking this Grain Free Pumpkin Spice Coffee Cake! Enjoy this cake after a beautiful afternoon of raking leaves with someone you love! Or, sit outside on a cool sweatshirt morning with a piece of this cake and a warm cup of coffee! It is pure heaven!!!

grain-free-pumpkin-coffee-cake-for-autumn

When you hear coffee cake, don’t just think of breakfast. This is a great snack cake. I have drizzled the top while it is still warm with a glaze that soaks in and makes the cake super moist! So grab your Bundt pan!

pumpkin-coffee-cake-grain-free

Grain Free Pumpkin Spice Coffee Cake

Preheat your oven to 350º degrees. Now, lets get our ingredients out.

Ingredients:

2 Cups of Canned Pumpkin (I use this brand)

3 Eggs

1/4 Cup of Honey

1/4 Cup of Coconut Oil

1 1/2 Cups of Superfine Almond Flour (I like this brand)

2 Tablespoons of Coconut Flour (I use this brand)

1 Teaspoon of Ground Cinnamon

1/2 Teaspoon of Allspice

1/4 Teaspoon of Nutmeg

1/4 Teaspoon of Ground Ginger

1/4 Teaspoon of Sea Salt

1 Teaspoon of Baking Soda

1 Teaspoon of Apple Cider Vinegar

1/3 Cup of Coarsely Chopped Raw Pecans

Glaze:

2 Tablespoons of Coconut Oil (melted)

2 Teaspoons of Honey

1/8 Teaspoon of Vanilla Extract

a pinch of sea salt

Directions: Grease a Bundt pan with organic shortening or coconut oil and set it aside. In a large bowl with a hand held mixer, blend the pumpkin, eggs, honey, and coconut oil for two minutes. In a separate bowl, whisk together the almond flour, coconut flour, spices, baking soda and salt. Add the dry ingredients to the wet, and mix with your hand held mixer until thoroughly incorporated. Add the teaspoon of apple cider vinegar and blend again for 30 seconds.

Spoon the batter into the Bundt pan and smooth the top. Sprinkle the top with your coarsely chopped pecans. Place in the preheated oven for 40 minutes to bake. The top should spring back slightly when ready. Remove the pan from the oven, and cool on a wire rack for 5 minutes. While it is cooling, prepare the glaze above.

After five minutes, turn the Bundt pan over with a wire rack on top of it to catch the cake. When it is out of the pan it will be upside down. Turn the cake right side up by using another wire rack sandwiching the cake between the two, or carefully use your hands to turn the cake right side up with the pecans on top. Drizzle the glaze onto the cake and cool.

pumpkin-coffee-cake

Happy Autumn! Although it’s still hotter than average for September, there are signs of Fall outside. The pumpkins are ripening for one, and before you know it, it will be time for cozy sweatshirts and jeans, and leaf raking!

Grain Free Pumpkin Spice Coffee Cake

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Grain Free No Bake Healthy Energy Bars

This recipe came about because my daughter, Danielle, asked me to try and replicate her beloved bar she orders online. She recently had a baby, and needed some handy, nutritious, energy-rich snacks on hand.

Make Your Own Bronco Energy Bars

She is breastfeeding, and her baby boy has a voracious appetite. He is adorable and growing fast at one month old. She regularly orders these bars to have on hand for her and her husband for packing in their work lunches and for snacks. She is a nurse, and he is a teacher. She is home on an extended maternity leave and is pinching pennies to stay home as long as possible, so she wondered if it was doable to make them herself at home. So I said I would give it a whirl.

I am happy to report that she thought they were “Amazing”! 🙂

These bars are chocked full of goodness! They have almond butter, healthy coconut oil, unsweetened coconut, almonds, walnuts, pumpkin seeds, raisins, honey, almond flour, sea salt and vanilla. They are a symphony in your mouth. There is no baking involved! Make Your Own Mustang Bars on a Tray.JPG

Bronco Energy Bars

Lay out a small cookie sheet and cut parchment paper to fit the pan. Set aside.

You can use a hand mixer or stand mixer for this recipe.

Ingredients:

1 Cup of Almond Butter

1/2 Cup of Coconut Oil

1/2 Cup of Raw Honey

1 Tablespoon of Vanilla Extract

1/2 Teaspoon of Sea Salt

Mix all the above ingredients together with a mixer until well blended.

Add in:

1 Cup of Roughly Chopped Raw Walnuts

1 Cup of Sliced Almonds

1 Cup of Almond Flour

1/2 Cup of Raisins

1/2 Cup of Pumpkin Seeds

1/2 Cup of Unsweetened Shredded Coconut

Pour the nuts, raisins, almond flour, pumpkin seeds and coconut into the bowl of the mixed ingredients. Blend in all with your mixer, or hand stir with a wooden spoon. Pour onto the cookie sheet and pat out with some coconut oil on your fingertips to keep them from sticking to your hands. Pat them to your desired thickness. You don’t have to fill up the whole cookie sheet if you have a larger one. Just pat an edge. Freeze for 30 minutes before cutting them into bars.

Store them in the refrigerator or freezer. If you will be packing them in a lunch, make sure you have an ice pack in your bag as they get soft a room temperature. 🙂

Paleo Energy Bars