Category: nut free

August 14, 2020

What To Do With Leftover Muffins…Make Leftover Muffin Bread Pudding!

Don’t let those extra muffins go to waste! Whether they are getting stale or are starting to crumble, leftover muffins make amazing bread pudding.

Growing up there was a great debate in my house – should bread pudding have raisins or not?

The debate was between my big sister and me. As an Analytical Eater, I L-O-V-E chunks in my food. Bread pudding without a contrasting texture was too boring.

But my sister wanted nothing to do with raisins!

My poor mother. She never knew who to please. I’m sure we had it both ways many times.

In the end the bigger conundrum in my mind was why we didn’t get bread pudding more often!

What is Bread Pudding?

Bread pudding is sort of a misleading name. It’s not really pudding like we know it. No creamy chocolate dessert here. It’s more of a custard made with chunks of bread…or muffins!

You mix bread or muffins with eggs, milk, and some type of sweetener. When baked it creates a cake-like breakfast or dessert with a custard feel to it. The more eggs and milk you add, the more custard you get.

Why do Muffins Fall Apart?

How many ways can you mess up a batch of muffins? Far too many!

Muffins mishaps can be caused by too much or too little of a lot of things:

too little moisture (milk, water, or fruit/veggie purees) (crumble)
too few eggs (fall apart)
too many eggs (won’t fully bake)
not enough baking powder (stay flat)
no binder (gluten, psyllium husk, flax seeds, gelatin) (fall apart)
overbeating (chewy)

Who knew something as simple as a muffin could cause such trouble?! But it happens to the best of us.

Sometimes it’s not even a bad batch of muffins that causes problems, but a lack of paying attention to them.

Normally when I bake muffins I use them for a couple breakfasts and freeze the rest to have later. But sometimes I get busy. And the muffins just sit there, staring at me for a week.

Or once in a while there is that batch of muffins that didn’t turn out quite right. That happens more than I care to admit with gluten-free baking! They are crumbly and messy and you just want to toss them. Don’t!

Use them to make muffin bread pudding!

Leftover Muffin Bread Pudding

Traditional bread pudding is made with chunks of bread. But it’s just as easy to make it with leftover muffins.

Bread pudding with muffins is simple to prepare. Just crumble the muffins (if they aren’t a big mess already!), mix them with eggs, milk, and sweetener, and bake! You can assemble a delicious dessert or breakfast in minutes.

The next time you have a few leftover muffins turn them into something new.

It’s fun because you get a variety of flavors depending on the muffins. I have tried flavors like orange raisin and blueberry. These double raspberry chocolate chip muffins would make amazing bread pudding! If your muffins are kind of bland you can add extra fruit or dried fruit to the bread pudding to boost the flavor without adding refined sugar.

Easy Bread Pudding for One or For a Crowd

You can make leftover muffin bread pudding with a whole batch or just a few muffins. Enjoy it as a breakfast or dessert. I like to pour milk on top, like baked oatmeal.

I have fond memories of my mom serving bread pudding when I was a child. It was one of my favorite treats. But I don’t take the time to make it often these days. When I do, though, it’s usually using leftover muffins (these allergen-free blueberry muffins are perfect for making bread pudding!)

Kid-Friendly Bread Pudding with Muffins

My kids are very proficient in the kitchen thanks to the Kids Cook Real Food eCourse. My oldest is actually the muffin maker around here. Most of the time they turn out well. But once in a while we have a muffin flop. It’s part of the learning process.

Then all the kids can chip in to make leftover muffin bread pudding. The little one can have fun breaking or cutting muffins into chunks. While the older kids can practice cracking eggs, measuring ingredients and oven safety. Plus they get a delicious reward at the end. Muffin mistakes never tasted so good.

Not sure what to do with leftover muffins? Turn them into bread pudding – a delicious breakfast or dessert the whole family will love.

Leftover Muffin Bread Pudding

2017-12-24 05:40:41

A simple breakfast or dessert using leftover muffins.

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Ingredients

Leftover muffins
2 eggs for every 4 medium-size muffins
1/2 cup milk for every 4 muffins
2 - 3 Tbsp. organic cane sugar, sucanat or coconut sugar (depends on the sweetness of the muffins) for every 4 muffins
optional: fresh fruit, frozen fruit or dried fruit

Instructions

Heat oven to 375 degrees F.
Grease a baking dish.
Add the eggs, milk and sugar (and fruit) to the baking dish. Beat with a fork.
Crumble the muffins and add to the dish. Push the muffin pieces down to get fully coated. If there is not enough moisture add extra milk.
Adjust sweetness to taste.
Bake for about 1 hour, until golden on top and baked through.

Notes

Serve plain or with milk, yogurt or ice cream.
Serve warm or room temperature.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

August 8, 2020

Protein-Rich Salted Chocolate Milk

Have a kid that won’t eat meat or isn’t getting enough protein? Chocolate milk to the rescue! This refined sugar-free protein-rich salted chocolate milk is perfect!

When it comes to drinks in our house we basically have two options: milk or water.

It may seem boring. But really, we don’t need much else. Once in a while my kids get a little pure grape juice (if they are fighting a cold or if we are making our “smart water.”). And of course we do love our smoothies for added nourishment (check out my book full of recipes here!).

But if my kids are thirsty it’s generally water or milk.

Kid-Friendly Drink Without Refined Sugar

Then there are those days where we just want something a little extra. Or maybe my Intuitve Eater is in one of her “I don’t want to eat much” slumps. And I have to be sneaky.

That’s when I bust out the chocolate milk! Who doesn’t love chocolate milk? I know I sure do!

Protein-Rich Drink for Kids

My version of chocolate milk is taken to a new level with extra protein from grassfed collagen (THIS is the brand we use – use TAKE10 to get 10% off). It blends right in with no added taste. Plus it’s loaded with a whole array of essential amino acids.

The kids and I have been studying human anatomy and physiology for science this year. Our unit on nutrition introduced us to amino acids and how they are the building blocks of protein. And they are so important! So when I showed the collagen container to my oldest she was fascinated to look at the amino acid profile. Science lesson built in to making chocolate milk!

The good stuff doesn’t stop there. We are big fans of adding salt to chocolate. When I say salt I mean real, unrefined sea salt (like this). Not only does it contain a broad spectrum of minerals, it is also hydrating/good for balancing electrolytes and delicious! We even use it to make salted dark chocolate ice cream, healing hot cocoa and salted honey chocolates . Salt and chocolate go so well together.

To really boost nutrition we like to add probiotics and raw egg yolks (from our own free-range chickens). So you are getting extra protein, essential minerals, probiotics, and vitamins! All in a glass of chocolate milk. It’s a mom win!

If you like your chocolate milk a bit thicker, like a shake, you can add a little banana and/or avocado.

Healthy Chocolate Milk

When I gave this protein-rich salted chocolate milk to my daughter she had two comments:

Does this have salt?! Yum! When can we make salted chocolate ice cream?
You have to make this every single day!

How to get Kids to Eat Enough Protein

My youngest can be really picky when it comes to meat. Veggies? She’ll out eat anyone. Meat? Turns up her nose. We have to bribe her to take bites of meat…then she can have thirds of veggies! For real. So I’m always glad when I can sneak in extra protein for her in something so delicious like chocolate milk. Collagen is a great way to do this. A scoops gives her the protein boost her little body needs. Added to the raw milk and egg yolks it makes a complete protein.

Her ideal meal is a huge pile of vegetables with a glass of salted chocolate milk. And I love to give it to her.

Quick & Easy Nutrition for Kids

It only takes about three minutes to make salted chocolate milk (mostly just the time required to gather ingredients). Older kids can make it themselves. My six and nine-year-olds know how to separate egg yolks thanks to the Kids Cook Real Food eCourse. My three year-old loves to help with the blender. It’s a family event! And we all enjoy the reward at the end.

The next time you’re in a beverage rut or your kids need a little protein boost, make a batch of salted chocolate milk. Use your favorite milk and some grassfed collagen to blend a nourishing drink the whole family will love.

Protein-Rich Salted Chocolate Milk

A nourishing drink filled with extra protein and minerals.

Prep Time 5 minutes

Servings 2

Author Mary | Just Take A Bite

Ingredients

2 cups raw whole milk, full fat coconut milk, almond milk, or rice milk
2 Tbsp. organic cocoa, carob, or cacao powder
2 Tbsp. maple syrup or raw honey
1/4 tsp. unrefined sea salt
2 Tbsp. collagen
1 capsule probiotics optional
1/2 medium banana optional
1/4 avocado optional
1-3 egg yolks from free-range chickens

Instructions

Combine all of the ingredients in a high-powered blender.
Blend on high until well combined.
Serve immediately.

June 10, 2020

Soy-Free and Coconut-Free Homemade Ground Beef Jerky

When you’re working around allergies, it can be hard to find easy and nutritious snacks, especially with protein. This homemade ground beef jerky is simple and safe for the whole family.

One of the biggest struggles of having children with allergies is finding easy sources of protein.

Our allergies include nuts, dairy, beans and eggs. So basically it’s meat or nothing. And I don’t know about you, but I just don’t feel like cooking meat for every meal of the day!

But as a Nutritional Therapy Practitioner, I know just how important it is to get adequate protein for blood sugar regulation (think hangry!) and to help kids grow and develop well.

Allergen-Free Protein Options

I do let my kids have sunbutter (we LOVE this brand that is made in a peanut and tree nut free facility!). But it really doesn’t have that much protein. And I only give it every four days to stick with our rotation diet. I also do sardines and anchovies about once a week. Although they are super nutritious, that gets expensive!

When it comes to lunches and snacks I stick to easy. And the usual easy protein sources aren’t options. Most days there is enough leftover from the previous night’s dinner that it’s not a problem.

But sometimes there’s not.

The solution?

Homemade Ground Beef Jerky

I did some research to find a recipe…and couldn’t find one. Most of them use either soy sauce or coconut aminos. When you can’t use soy or coconut that just doesn’t work. Plus I really had no desire to go to the store or buy specialty items.

So I came up with my own recipe using just a few simple and nourishing ingredients. To my great delight this ground beef jerky turned out great!

Soy-Free Beef Jerky

My biggest surprise…my one year old was the child that liked it the best! She ate almost the whole batch (don’t worry, not in one day). My husband and I love it too!

It is so easy to stick in the diaper bag when running errands. No mess. No refrigeration. Just a simple, healthy snack that is free of allergens and easy enough for a one year old to eat. Perfect!

You can adjust the salt and sugar to your liking. I like a lot of salt. You can also add liquid smoke for a smokey flavor. If you really want to bump up the nutrition you can even add desiccated liver! (Use the code TAKE10 for 10% off)

What is the Best Meat for Beef Jerky?

Ground beef is the easiest meat to work with and makes the easiest to eat beef jerky (trust me, I tried other meat first…and I could barely chew that batch).

Not a fan of beef? Swap it for ground pork, chicken or turkey!

This ground beef jerky is perfect for school lunches or summer picnics. Make a big batch and store it in the freezer. Grab as much as you need any time. It thaws in about sixty seconds.

Is it Cheaper to Make Your Own Beef Jerky?

The other thing I love is how affordable this beef jerky is. I use grassfed ground beef. No fancy steaks. So a whole batch only costs about $6.00 (including the other ingredients)…and makes at least 30 good size pieces of jerky!

We recently bought some locally-made beef jerky. It came in a tiny package and cost about $8.00. Plus my kids thought it was too spicy. I don’t think I’ll be doing that again.

Can You Make Beef Jerky Without a Dehydrator?

Most homemade beef jerky recipes use a dehydrator. But it is possible to make beef jerky in the oven. Simply spread the meat in small strips on a baking sheet and bake it at a very low temperature (around 200 degrees F). Check it every hour for doneness.

What are your go-to allergen-free snacks?

If you’re like me and always trying to figure out an easy snack that is healthy, satisfying and free of allergens you’ve found it. Ground beef jerky is perfect for the whole family. Put it at the top of your allergy-friendly snack list! Homemade lunch meat is a great option too.

Easy, Allergen-Free Ground Beef Jerky

Homemade beef jerky made with ground meat and free of allergens, including soy and coconut!

Prep Time 10 minutes

Cook Time 12 hours

Servings 30 pieces

Author Mary | Just Take A Bite

Ingredients

1 lb. ground beef, pork, chicken, or turky
1/2 cup gelled beef, pork, chicken, or turkey broth
1/3 cup honey, maple syrup, or molasses
4 tsp. unrefined sea salt
2 tsp. Perfect Supplements Desiccated Liver Powder optional

Instructions

Combine all of the ingredients in a large bowl. Cover and refrigerate for 2 - 8 hours.
Spread strips of marinated meat onto dehydrator trays using 1-2 Tbsp. of meat each (thinner is better when spreading. Hands work best to spread it).
Dry at 155*F for about 12 hours, checking every hour after 6 hours for doneness.
Allow to cool and store at room temperature for up to a week, in the refrigerator for up to 3 weeks or in the freezer for up to a year.

Recipe Notes

If you don't have broth, you can use a combination of 2 tsp. Perfect Supplements broth powder, 1/2 tsp. Perfect Supplements gelatin, and 1/2 cup water. (Use code TAKE10 for 10% off).
Add liquid smoke to the meat mixture for a smokey flavor.
Jerky can be eaten straight from the freezer.

April 26, 2020

Easy Gluten-Free Sourdough Bread | Great for Kids!

Looking for gluten-free sourdough bread that is allergy-friendly, kid-friendly and easy to make? This is it! Just a few minutes of hands-on time gives you delicious gluten-free sourdough without gums.

One of my first kitchen experiments when I had just entered the world of real food was sourdough bread. I had some experience with bread-baking. But the idea of sourdough seemed daunting.

Flour and water come to life? You have to feed your food?

That sounded like something to either totally mess up or poison my family with!

But I love a good challenge. So I decided to try it anyway.

What is Sourdough?

The first step of the process was to understand what sourdough is. Sourdough is made by the fermentation of dough using naturally occurring lactobacilli and yeast.

In simpler terms, mixing flour and water creates bacteria and natural yeast that breaks down glucose and phytates in the grains, while providing natural leavening.

Sourdough contains lots of good bacteria that produce enzymes to break down phytic acid and help digestion.

Sourdough bread can also be helpful for anyone with blood sugar issues as the resistant starch helps slow absorption of the carbohydrates.

Does Sourdough Bread Contain Yeast?

Most bread contains a cultivated yeast – baker’s yeast. Sourdough bread, on the other hand, uses a natural yeast. There is no need to add yeast to sourdough bread. The fermentation of the grains provide sufficient leavening.

That being said, when it comes to gluten-free sourdough bread, the natural leavening is often not sufficient. I have baked far too many loaves that rose beautifully, only to sink down while baking.

So I add just a bit of baking powder to maintain the rise.

How to Make A Gluten-Free Sourdough Starter

Sourdough bread requires a starter. You can buy a starter or find a friend that is willing to share. But it’s actually really easy to make one! As long as you don’t expect to make a loaf of bread the same day.

A lot of gluten-free baking is quite different from baking with wheat. Thankfully making a gluten-free sourdough starter uses the exact same process as it would if you were using wheat or rye. Sometimes you may want to feed a gluten-free starter more frequently to get it bubbling well.

The basic process is combining flour and water until it starts to bubble. This can take anywhere from two days to a week, depending on what grains you use.

Start by mixing equal amounts of water and flour (1/4 – 1/2 cup is good to start). Cover and let sit 12 hours.
Add equal amounts of water and flour again (1/4 cup works well). Cover and let sit 12 hours.
Add equal amounts of water and flour again (1/4 cup). Cover and let sit 24 hours.
Repeat this process until the mixture starts to bubble. That is your starter.
Use some of the starter in a recipe or store it, covered in the fridge.
Any time you use your starter be sure to feed it again.
If you are going to be using your starter, feed it 2-12 hours beforehand to get it good and bubbly and to be sure you have enough for your recipe.

Which Grains Work Best for Gluten-Free Sourdough?

Just about any grain can be used for gluten-free sourdough. Some common grains that are easy to work with are:

brown rice
teff
sorghum
buckwheat

Most sourdough starters use only a single grain. You can have multiple starters to utilize a variety of grains.

I use mostly sorghum and brown rice. I use them interchangeably in my one starter.

Easy Gluten-Free Sourdough Bread

A gluten-free sourdough starter works the same way as the wheat version, but the bread does not. I tried numerous gluten-free sourdough bread recipes that utilized different techniques and grains.

One was a brick. One was goopy. Some just sunk down. We ate a lot of sub-par bread along the way!

In the end I went back to my usual mantra that simple is the best. No gums. No need to combine five different flours.

This simple gluten-free sourdough bread takes about five minutes to mix up. Then it can rise anywhere from 8 – 24 hours.

The dough will not feel like regular bread. It will be sort of fluffy. And you will likely think you totally messed it up. But don’t worry. It will rise up nicely in the oven.

Adding psyllium husk powder to gluten-free sourdough keeps the bread soft (and is why you see a bit of marbling in the bread).

5 from 1 vote

Easy Gluten-Free Sourdough Bread

Prep Time 10 minutes

Cook Time 1 hour

Servings 12 slices

Author Mary | Just Take A Bite

Ingredients

1 1/2 cups brown rice or sorghum sourdough starter
1 1/2 cups water
2 1/2 Tbsp. psyllium husk powder
1 1/4 cups sorghum flour
1/4 cup white rice flour
2 Tbsp. honey
3 Tbsp. olive oil
1 tsp. salt
1/2 tsp. baking soda
1/2 tsp. baking powder

Instructions

2-12 hours before making the bread, feed your starter so you have at least 2 cups.
In a large bowl combine the starter and water.
Very gradually whisk in the psyllium husk powder so that it doesn't clump.
Whisk in the honey and oil.
Add the sorghum flour, rice flour, and salt. Mix well. The mixture should be sort of fluffy/clumpy.
Cover and let rise 8-24 hours (the longer it rises, the more sour the bread will be)
When ready to bake, heat the oven to 350 degrees F.
Grease a medium-size loaf pan (4.5 x 8.5 in. / 1.5 qt)
Sprinkle the baking soda and baking powder on top of the risen dough.
Quickly mix in thoroughly (hands work well for this), distributing the soda/powder throughout.
Place the dough in the prepared pan and gently press in.
Bake for 1 hour.
Immediately remove the bread from the pan and allow to cool completely before slicing.
Store in a bag or sealed container at room temp for up to a week or in the freezer for up to a year.

What Does Gluten-Free Sourdough Bread Taste Like?

This version of gluten-free sourdough bread does have a different texture than traditional wheat sourdough. It’s sort of in-between a yeast bread and a sweet bread.

The bread is very soft and can easily be used for sandwiches, grilled cheese, french toast, or whatever else you like to make with bread.

Gluten-free sourdough bread can have a mild flavor or a very sour flavor depending on the rise time. I typically let it rise for about 12 hours, and my kids tell me it’s a bit on the sour side for them. You can add a little more honey or some molasses to keep the flavor mild while still getting a good ferment.

Does Gluten-Free Sourdough Bread Toast Well?

Initially I was disappointed with my gluten-free sourdough bread because it is so soft. As an Analytical Eater, I need crunch in my food. I love very toasted bread.

But I found a solution!

This gluten-free sourdough bread has more moisture than a traditional loaf. So it requires a longer toast time to compensate. I actually prefer to bake an individual slice instead of toasting it. Ten minutes in the toaster oven at 400 degrees F gives that perfect, crispy crust. You know it’s good when you can hear it while you spread butter.

My kids love it toasted with either butter or sunbutter and a little drizzle of raw honey. I like it toasted with butter, sunbutter and some zucchini cheese slices that start to get melty from the heat.

How Long Does Sourdough Bread Last?

Since gluten-free sourdough bread is already fermented, it stays fresh at room temperature for quite a while. It will stay good on the counter (in a bag or container) for about a week.

I don’t think a loaf ever lasts that long for us. Sometimes it’s gone in two days! But if you don’t think you’ll use it all in a week you can freeze it for long-term storage. If you slice the bread before freezing you can take it out one slice at a time as needed.

Is Sourdough Bread High Histamine?

Anything fermented contains histamine. So if you have histamine intolerance, you should use caution with sourdough bread – even if it is gluten-free.

That being said, everyone is different. You need to experiment and see what your body tolerates. I’ve dealt with histamine intolerance for quite some time, but I do fine with gluten-free sourdough bread.

Does Sourdough Bread Contain Gluten?

This might seem like a silly question in a post about gluten-free sourdough bread. But I do want to clarify some misconceptions.

Traditional wheat or rye sourdough does contain gluten. The fermentation process does not remove the gluten.

That being said, many individuals that are sensitive to gluten can tolerate traditional wheat or rye sourdough. Why is that?

The bacteria in sourdough break down some of the carbohydrates and protein in the grains. This includes breaking down fructan, a carbohydrate found in wheat. Many individuals that are sensitive to gluten are actually sensitive to specific carbohydrates, such as fructan.

My daughters are gluten-free but tolerate wheat sourdough just fine. My sons, on the other hand, have to stick to strict gluten-free. It’s worth experimenting to see what your body tolerates. Making sourdough bread with an ancient wheat variety like Einkorn is another option for many that are sensitive to gluten.

Gluten-Free Sourdough for Kids

Most kids like bread. They like toast, sandwiches, grilled cheese – all of it. So why not make it the healthiest bread possible?

Gluten-free sourdough bread contains healthy bacteria and is easy on those that have digestive complaints. Plus it helps absorb key vitamins and minerals!

Gluten-free sourdough bread is a great addition to a healthy diet for kids!

Are you gluten-free? Have you ever tried gluten-free sourdough?

February 12, 2020

Gluten-Free Egg-Free Orange Raisin Muffins

Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love! Free of eggs, dairy, gluten, and nuts, these muffins are very allergy friendly!

Not sure if it’s just my kids or a kid thing in general, but my kids LOVE muffins. Really any hand-held, round bread. If I make sourdough bread, they enjoy it. If I make sourdough rolls you’d think I hadn’t fed them in three days the way they eat them.

I guess kids just like to eat with their hands. Which explains why my kids refuse to use utensils no matter what kind of food they are eating.

But muffins are definitely a favorite around here.

Which is why I find myself baking muffins a LOT!

Egg Sensitivity in Babies

A few months ago I had to cut eggs back out of my diet and my toddler’s diet. We were off eggs for about a year (almost since birth) and then reintroduced them. I think eggs are one of the most nutrient-dense foods on the planet. But as much as I love eating the eggs fresh from our hens, they were giving my son a diaper rash. They were also giving me phlegm in my throat on a daily basis.

Eggs seem to be a common sensitivity in babies these days. It’s unfortunate since eggs provide many essential vitamins and minerals.

Some people can tolerate eggs in baked goods even if they can’t eat plain eggs. But we are generally not that fortunate. If a food is bothersome at all…it has to be cut completely. For some reason it seems to be worse when my kids are very young too.

My five-year-old was egg-free for at least the first two years of life. Now she can eat them every day!

Egg-Free Muffins

Eliminating eggs from your diet definitely eliminates some food options. This includes not only egg dishes, but many baked goods. Yes, our beloved muffins had eggs!

Thankfully there are some great egg substitutes for baking. My favorite way to bake egg-free is with gelatin.

That is exactly what I do in these allergen-free orange raisin muffins.

Mix the juice of a couple oranges with gelatin. Then add hot water to dissolve. It’s the perfect binder to make egg-free muffins.

Make sure you use high quality gelatin in your baking. We always use Perfect Supplements gelatin. It is the only gelatin that is certified glyphosate free. You can stock up on Perfect Supplements gelatin HERE with the code TAKE10 for 10% off your order.

Baking Without Refined Sugar

An added bonus of these orange muffins is that they contain no refined sweeteners. Maple syrup or honey combined with orange juice provides plenty of flavor and sweetness.

The raisins add a little extra natural sugar as well. Dried cranberries or even mini chocolate chips would work too.

We prefer to top gluten-free orange muffins with a generous pat of butter to help metabolize the carbohydrates. The flavor contrast with the salty butter and sweet orange is another plus.

Easy Allergen-Free Snack for Kids

Gluten-free orange raisin muffins make a great addition to a quick weekday breakfast, a mid-morning snack, or packed up in a lunch box.

Combine it with a nourishing drink, a bowl of soup made with bone broth, or another form of protein and fat like bacon, sunbutter, or sausage. You really can’t go wrong!

Grab a couple organic oranges, some Perfect Supplements gelatin, and your favorite gluten-free flour blend and whip up a batch of egg-free orange raisin muffins today!

It also helps to have a very cute assistant for quality control. My toddler gave these muffins his seal of approval!

Gluten-Free Egg-Free Orange Raisin Muffins

A quick allergen-free muffin with no refined sweeteners and a bright orange flavor.

Course Breakfast, Snack

Prep Time 10 minutes

Cook Time 40 minutes

Servings 12

Author Mary | Just Take A Bite

Ingredients

1 cup white rice flour
1/2 cup sorghum flour
1/2 cup amaranth flour
1 tsp. psyllium husk
1/2 tsp. unrefined sea salt
1 tsp. baking soda
1 tsp. baking powder
3/4 cups unsweetened applesauce
2 organic oranges juice (about 1/2 cup) and zest
1/3 cup avocado oil or olive oil
6 Tbsp. maple syrup or honey
3 tsp. gelatin
1/4 cup hot water
1/4 cup raisins, cranberries, or chocolate chips optional

Instructions

Heat oven to 350 degrees F.
Line or grease a 12-cup muffin tin.
In a large bowl combine the flours, psyllium husk, salt, baking soda, baking powder, and orange zest.
Add the applesauce, oil, and maple syrup. Mix well.
In a small bowl combine the gelatin and orange juice (about 1/2 cup). Let sit 1 minute.
Add the hot water to the gelatin mixture and stir until dissolved.
Immediately add to the batter and mix well.
Stir in raisins.
Fill muffin cups 3/4 full.
Bake 35-40 minutes, until golden.

Recipe Notes

This makes 12 large muffins, 16 medium-size muffins, or 24 mini muffins.

December 23, 2019

Baked Chewy Granola Bars | Gluten-Free | Nut-Free

When it comes to replacing store-bought snacks with homemade it doesn’t get much easier than granola bars. These baked chewy granola bars come together in minutes. The hardest part is waiting for them to bake! I always have homemade granola bars on hand in the freezer. They are easy to make and taste great. The only problem is that they don’t hold up well unless they are refrigerated. So they are good at home…but not so good for packing in a diaper bag, putting in a lunch, etc.

Allergen-Free Granola Bars

I decided to experiment a bit and make a new version of chewy granola bars. They are baked, they use sunbutter instead of nut butter, and they have eggs to help hold them together.

These granola bars turned out quite well. They are still chewy, but not as gooey as the no-bake bars. They would hold up well sitting out all day. I wish I had made these before our vacation.

Homemade Chewy Granola Bars

I have seen recipes for other baked granola bars that don’t use eggs, so if you can’t have eggs you could definitely try these without. Just increase the honey and/or oil.

I’m usually a fan of rolled oats. But when it comes to granola bars quick oats actually hold up much better. Not to mention they are easier to eat for Intuitive Eaters. You can also another flour combined with oats (wheat, rice, etc.)

The other nice thing about these bars is that I was able to use chocolate chips in them…without the chips melting! A very versatile granola bar that holds up well and can be adapted to many special diets. I love them. My kids do too!!

Are Granola Bars Healthy?

As much as we like to think that granola bars are a healthy snack option – they usually are not. Especially when it comes to store-bought versions!

Even organic granola bars have some questionable ingredients, like agave, xanthan gum, palm oil, and natural flavors.

Besides the quality of ingredients, store-bought granola bars typically have a lot of sugar and very little protein or healthy fat. Which can lead to blood sugar issues (anybody else have a kid that gets HANGRY very easily?…blood sugar problems).

That’s why I prefer to stick with homemade as often as I can. And since they are so easy to make and freeze so well it’s not too hard! Homemade granola bars have eggs and sunbutter for protein and butter or coconut oil for healthy fat.

Then there is the added bonus that they taste better. My husband is always upset when we are out of homemade granola bars. He likes them so much better than store-bought.

Fun little fact – granola bars a product of the Chemical Revolution. They are derived from military inventions of the 1940’s due to food rationing. Not exactly the place I’d look for a healthy snack.

Gluten-Free Granola Bars

By using gluten-free oats these granola bars are totally gluten-free. Although we don’t have any wheat allergies, we choose to eat gluten-free for other reasons.

You’d be surprised how many packaged granola bars have wheat flour added. Making homemade granola bars is a great way to be sure you are avoiding allergens or reactive foods.

Are granola bars a go-to snack for your kids? Try switching to homemade!

5 from 1 vote

Baked Chewy Granola Bars

Servings 16

Ingredients

4 cups quick oats
1/2 cup honey
1/2 cup butter or coconut oil melted
1/4 cup sunbutter
2 eggs (can be replaced with an extra 1/4 cup of honey and oil)
1 tsp. cinnamon optional
1 cup mix-ins dried coconut, raisins, dried fruit, chopped nuts, chocolate chips, seeds

Instructions

Melt coconut oil and/or butter. Let cool slightly.
Mix oats/flour, honey, oil, nut butter, eggs and cinnamon. The mixture should be quite moist. If it is not add more honey/oil. This is what binds the granola bars, so be sure all of the oats/flour are wet.
Stir in mix-ins.
Pour mixture into a greased or parchment lined 9x13-in. pan.
Bake at 350 for about 20 minutes, until the edges just start to become golden.
Let cool for about 20 minutes.
Cut into bars (they will still be quite soft at this point) in the pan (do not remove).
Allow to cool/solidify completely in the pan for 1-2 hours.
Remove bars from pan and wrap individually. Store in the refrigerator for up to a week or in the freezer for up to a year.

Recipe Notes

You can replace some or all of the quick oats with rolled oats, ground oats, wheat flour, rice flour, buckwheat flour.

December 23, 2019

Soaked Teff Crackers | Healthy Gluten-Free Snacks

Tired of the same old crackers? Try something new with soaked teff crackers. Allergy-friendly, crunchy and salty these crackers are easy to eat for toddlers or strong enough to use for dipping.

Normally when I do any gluten-free baking I use at least two different flours, usually three. I really like this combination.

Gluten-Free Baking with Teff

But when you are on a very limited diet and are trying to rotate starches, that gets tricky. You sometimes have to limit yourself to one grain/starch a day. Most gluten-free flours don’t work well alone (have you ever tried baking with just tapioca…it doesn’t work so well). But there is one that does.

Teff!

What is Teff?

Teff is a very hearty grain that reminds me of wheat or rye. It gives great depth of flavor to baked goods. Sometimes I use it for about a quarter of the flour in my baking.

But other times I use it alone. Like in these soaked teff crackers.

Kid-Friendly Teff Crackers

I started making these crackers for my little one and I so we had something safe to snack on. But soon the whole family wanted them. My son even requested these in place of the crackers I had already made for him.

I like to keep a batch on hand at all times for dipping (hummus is my favorite), eating with soup or for an easy snack on the go.

These teff crackers have a hint of sweetness, so they are like Wheat Thins®. But they don’t have any vegetable oils, gums or fillers. Plus the flour is soaked for better digestion. Teff crackers are the perfect solution to delicious gluten-free snacking. I love to add extra salt on top to really satisfy my craving for a crunchy, salty snack.

Easy Gluten-Free Snack for Kids

What’s even better is how easy they are to make! It takes about one minute to get the flour soaking. Then the next day you’ll have crackers in the oven with about ten minutes of hands-on time.

This is a great project for little hands. Invite your kids into the kitchen (check out this course for help!) and show them how fun and easy it is to make food from scratch.

Double the recipe and store half in the freezer. Snack on some and save some for easy lunch packing. Teff crackers, cheese slices and homemade lunch meat make the perfect homemade Lunchable®.

The next time you are in the mood for something crunchy make a batch of teff crackers. Just be sure to make it a big batch! They’ll go quickly.

Teff Recipes

One of my other favorite ways to use teff is to make teff porridge. It’s a great alternative to oatmeal!

Some great breakfasts or snacks are my teff and sorghum cherry bars or my teff and rice granola bars. They are both loaded with flavor.

Have you ever baked with teff?

Give it a try with these foolproof soaked teff crackers. The whole family will love them.

Soaked Teff Crackers

2016-02-28 05:40:48

Yields 50

A gluten free Wheat Thin style cracker made with teff flour.

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Ingredients

2 cups teff flour
4 Tbsp. extra virgin olive oil (or melted lard, tallow or butter)
6 Tbsp. warm water
1 tsp. lemon juice
1 1/2 tsp. unrefined sea salt
6 tsp. organic cane sugar
1/2 tsp. baking soda
3-6 Tbsp. water

Instructions

Combine the flour, fat, warm water and lemon juice.
Cover and let sit 7-24 hours.
Heat oven to 350*F.
Add the salt, sugar, baking soda and 3 Tbsp. water to the soaked mixture.
Mix and knead dough by hand until a ball forms. Add more water if needed.
Split the dough into three equal parts.
Cut four pieces of parchment paper (the size of a baking sheet).
Place one piece of dough on one piece of parchment paper. Top with another sheet of parchment paper.
Roll the dough between the paper until it is about 1/8" thick.
Remove the top layer of paper.
Cut into desired shapes with a pizza cutter or cookie cutters.
Sprinkle extra salt on top of the dough.
Transfer the parchment paper to a baking sheet.
Repeat with the remaining portions of dough.
Bake the crackers for about 20 minutes, until golden.
Turn off oven. Leave the crackers in the oven for 7-10 minutes, until crisp.
Remove from oven and let cool completely.
Store crackers in an airtight container at room temperature for up to a month or in the freezer for up to a year.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

This post is linked to Savoring Saturdays.

December 22, 2019

Easy, Allergen-Free Sweet and Sour Meatballs | GAPS-Legal

Looking for a quick, nutrient-dense meal that your kids will actually eat? These sweet and sour meatballs are free of all major allergens and GAPS-legal. Not to mention they are loaded with broth! They are sure to be a family favorite to add to your weekly meal plans.

When I embarked on the GAPS diet years ago there weren’t that many resources available. Which meant I had to come up with most of my own recipes.

Although I came off the GAPS diet a long time ago, it taught me how to be really creative in the kitchen.

That is how I came up with this easy sweet and sour meatball recipe that has been both a family favorite and reader favorite for years!

Allergen-Free Meatballs

Most meatball recipes include egg. Sometimes they also have bread or breadcrumbs and some type of milk.

Those ingredients do make a delicious meatball. But when you are dealing with allergies, it’s hard to substitute.

So I created meatballs that are not only allergen-free, but can also be nightshade free!

Easy Gluten-Free Sweet and Sour Sauce

The real secret about these meatballs is not actually the meatball at all. Instead it’s the sauce!

A combination of broth and honey cook down to a rich and gooey sauce that kids love.

Depending on dietary needs I add ketchup, dijon mustard, and/or a bit of pumpkin to bring it all together.

Healthy Dinner in Less Than 30 Minutes

Taste aside, I love that I can make these meatballs in under 30 minutes. Simply brown, add the sauce ingredients, and simmer until thick.

My kids love sweet and sour meatballs served with buttered gluten-free noodles. Any time I ask my five-year-old what she wants for dinner I get the same answer – meatballs and noodles! Sweet and sour meatballs are also great with rice, mashed potatoes, mashed sweet potatoes, or squash.

If you are in need of an easy, nourishing weeknight dinner that the kids will gobble up, this is it! They’ll get lots of broth without even knowing it. Plus grassfed beef for loads of protein and vitamins. A win all around!

Do you have a go-to easy button dinner? Give these allergen-free sweet and sour meatballs a try.

This post is linked to Fat Tuesday at Real Food Forager.

Easy Allergen-Free Sweet and Sour Meatballs

A quick and easy meatball recipe kids will love.

Prep Time 5 minutes

Cook Time 18 minutes

Servings 4

Ingredients

1 lb. grassfed ground beef, pastured ground chicken, or ground pork
1 tsp. salt
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. turmeric
1 Tbsp. avocado oil, tallow, lard, or coconut oil
1-2 cups chicken or beef broth
1/4 cup ketchup optional
1/4 cup honey
1/2 tsp. salt

Instructions

Combine the meat, salt, garlic powder, onion powder, and turmeric. Mix well.
Form into meatballs.
Heat a large skillet over medium-high heat. When hot add 1 Tbsp. fat.
Brown the meatballs on all sides.
Add the broth, ketchup, honey, and salt. Simmer until thick, about 10 minutes, stirring periodically to coat the meatballs.
Add extra broth and continue to simmer for more sauce.

Recipe Notes

For a nightshade-free version, replace the ketchup with 1/4 cup dijon mustard or 1/4 cup pureed pumpkin.

December 1, 2019

How to Make Homemade Fruit Snacks | Dye-Free & Allergy-Friendly!

Impress your kids and avoid strange ingredients by making homemade fruit snacks! Just a few simple and nourishing ingredients create a fun and healthy snack.

One of the best decisions I made as a parent was to stop buying packaged fruit snacks. Let’s face it – they are sort of weird, food-like morsels that really are more like candy than anything.

Even the “natural” or organic versions still have some questionable ingredients. And basically zero nutrition.

Why You Should Make Your Own Fruit Snacks

My solution to this problem is always homemade.

I’ve been making homemade fruit snacks (also known as gummies) from scratch for my kids for quite some time. I get lots of requests for the recipe.

Most people are amazed at how simple it is. But beyond that, it’s amazing how healthy they are!

We used to buy organic fruit snacks once in a while as a special treat. But not anymore.

Homemade Fruit Snacks with Grass-fed Gelatin

These fruit snacks are filled with nourishing gelatin (use code TAKE10 for 10% off) which is great for gut healing. They are also very safe for almost any allergy. I love that I can even make a variety of flavors for my little guy that is allergic to multiple fruits (have you ever tried finding something fruit flavored at the store that does not contain banana, grape or pear? Impossible).

My kids will easily eat a whole batch in a week if I let them. So I often have to make a new batch almost weekly! I try to make different flavors like blueberry lemon, lemon lime, lemonade and cherry. I love having very healthy snacks on hand that my kids truly love. And they don’t have to feel like they are missing out.

Healthy Snacks for Toddlers

One of the things that surprised me is how much my toddler loves homemade fruit snacks. I just make them in a pan and cut them into small squares. It’s a great finger food! Bonus that I can pack them up for when we are out and about. No little puffs or melts with strange ingredients. Just fruit and gelatin.

Do your kids like fruit snacks?

Try replacing the store-bought version with a homemade version. You can make them in any shape and flavor. Let your kids choose which ones. They’ll think it’s great! And you can know they are eating something that is healthy and healing.

This post is linked to Allergy Free Wednesday.

Homemade Fruit Snacks

2014-06-10 11:53:21

A fun, fruity snack that is full of nourishing gelatin and free of allergens and artificial ingredients.

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Ingredients

1 cup pure juice (i.e. blueberry, cherry, lemon, lime)
3/4 cups sweetener (cane sugar, coconut sugar, honey, maple syrup)
3 -6 Tbsp. grass-fed gelatin
1/4 tsp. sea salt (optional)

Instructions

Combine the juice, salt and sweetener in a small saucepan. Heat slightly and mix until the sugar/honey dissolves.
Taste the juice and add more sweetener if necessary.
Allow the juice to cool for 10 - 30 minutes.
Add the gelatin to the juice while gently whisking.
Let sit for one minute.
Heat the juice/gelatin mixture over low heat, whisking gently until the gelatin completely dissolves.
Pour the mixture into molds or a glass pan.
Refrigerate until solid (about 20 minutes).
Remove fruit snacks from molds or cut into squares/desired shape from a pan.
Store in a container in the refrigerator.

Notes

Do not use juice from concentrate/juice that you would drink plain. Use pure juice.
You may need extra sweetener for some flavors like lemon and lime.
You can use one type of juice or a combination - blueberry lemon, cherry lime, lemon lime, etc.
Using less gelatin will make a softer gummy and they will need more time to set. More gelatin will make it firmer.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

November 1, 2019

Gluten-Free Pumpkin Bread {dairy free, nut free, corn free}

Gluten-free pumpkin bread is easy to make and will be a hit with the whole family. Both kids and adults will love this tasty way to add pumpkin into your diet.

Fall is time for all things pumpkin. Do you agree?

If you’re like me and have grown to love pumpkin and enjoy eating it in season, then this recipe is for you!

How to Get Kids to Eat Pumpkin

My kids LOVE this bread. It’s slightly sweet with just a hint of spice. Spread some butter on and you have the perfect snack or breakfast treat.

I always try to get some feedback from my family when I make a new recipe. According to my six year old this bread is “a bajillion times good.” She gave it two thumbs and two toes up.

Then she told me “it tastes like it came from the store…it tastes like it’s processed!” That may sound odd, but her definition of processed is anything that doesn’t come from our kitchen. In other words, she thought it was so good you’d never know it was gluten-free and that we didn’t buy it.

I must say that I agree with her assessment. Sadly two loaves disappeared pretty quickly. Now I have to make more.

How to Use Up Leftover Pumpkin

Do you have leftover pumpkin from making pies or leftover squash from Thanksgiving dinner? Gluten-free pumpkin bread is the perfect way to use them!

This would make a great day after Thanksgiving breakfast or accompaniment to some turkey noodle soup.

Add chocolate chips or chopped nuts to make gluten-free pumpkin bread extra special.

Gluten-Free Pumpkin Bread

Be sure to make a big batch of gluten-free pumpkin bread so you can stock your freezer. Simply cool, slice and wrap a loaf of bread. Freeze it. Then take slices out as you need them.

This recipe makes one large loaf (9×5-in.) and one medium loaf (8×4-in.). If you don’t want to make loaves you can turn this into muffins. Simply put the batter in muffin pans and cut the baking time in half.

When to Stock Up on Pumpkin

October and November is the time of year to stock up on pumpkin. Pumpkins at the orchard are cheap and easy to roast, puree and freeze. Or this is when pumpkin at the store is the cheapest it will be all year. Fill your pantry or freezer now so you can enjoy pumpkin bread whenever you want without spending a lot.

This pumpkin bread is gluten, dairy, nut, corn and coconut free. But you’ll never know! All you get is sweet pumpkin and a hint of cinnamon. Bake a batch or two for a delicious fall treat.

Gluten-Free Pumpkin Bread

Author Mary | Just Take A Bite

Ingredients

1 cup organic white rice flour
1 cup organic sorghum flour or brown rice flour
1/2 - 1 cup organic cane sugar or coconut sugar (adjust sweetness to liking)
1 tsp. psyllium husk powder
1 tsp. baking soda
1 tsp. cream of tartar
1/2 tsp. salt
1 tsp. cinnamon
1 cup pureed pumpkin
1 tsp. organic vanilla extract
1/2 cup olive oil or avocado oil
3 eggs
1/2 cup mini chocolate chips, chopped walnuts optional

Instructions

Heat the oven to 350 degrees F. Grease two loaf pans (one large, one medium).
In a large bowl combine the flour, sugar, soda, cream of tartar, salt and cinnamon.
Add the vanilla, pumpkin and oil. Mix.
Add the eggs. Mix until well combined.
Stir in chips or nuts if desired.
Pour the batter into the prepared pans.
Bake for 50 - 60 minutes, until baked through.
Allow to cool before slicing.
Store in an airtight container at room temperature or in the freezer for long term storage.

Recipe Notes

You can sprinkle cinnamon and sugar on the batter before baking the bread for a crunchy topping.
You can replace the pumpkin with squash.
To make the batter into muffins, fill muffin cups 3/4 full with batter and bake for 30 minutes.