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Soaked Garbanzo Flour Pancakes/English Muffins (gluten free, grain free, nut free, egg free, dairy free)

Sometimes it’s hard to make gluten free baked goods taste as good as their wheat counterparts. I made pancakes with rice flour a couple weeks ago. They were good…but not as fluffy and light as our usual pancakes.

Then I tried using garbanzo bean flour. Totally different outcome. The batter begins to puff up as soon as you add the baking soda. And when it hits the hot pan the pancake instantly rises.

This recipe makes fluffy, slightly sweet pancakes. They are soaked for easier digestion. And they are so versatile. You can use them like an english muffin or like a bun. Or simply eat them plain. They are that good.

I haven’t had any kind of breakfast toast/english muffin/bagel in a long time. Needless to say this was quite a treat to split one open and spread it with butter and jam. I’m already looking forward to using the other bun tonight to make a panini!


Sick of your usual gluten free pancakes? Give these a try. Garbanzo flour is great for variety and the fluffy texture you’re looking for.

Garbanzo Flour Pancakes/English Muffins/Buns
makes 2

1/2 cup garbanzo bean flour
2 Tbsp. lemon juice + warm water to equal 1/2 cup

2 1/2 tsp. cane sugar
1/4 tsp. salt
1/2 tsp. cream of tartar
1 tsp. baking soda
1/2 tsp. olive oil

Coconut oil, lard, butter, tallow or palm shortening for cooking (I used coconut oil…use a generous amount since the pancake will absorb some)

Directions:

Mix flour and water + lemon juice. Cover and let sit 7-24 hours.

Add remaining ingredients and mix well.

Heat enough oil to thoroughly cover the bottom of a skillet over low-medium heat. Pour the batter on to the skillet (in 2 circles). Cook until golden on the bottom (edges will get dry and bubbles will form on the top). Flip and cook 1-2 more minutes.

Serve as a pancake with syrup, honey or fruit topping. Split open and serve as an english muffin with butter, jam, nut butter. Split open and use as a bun for a sandwich or a burger. Or just eat it plain!

Soaked Gluten Free Graham Crackers | Just Take A Bite

Soaked Gluten Free Graham Crackers (gluten free, egg free, dairy free, nut free, corn free)

No need to reach for a box. These soaked gluten free graham crackers are easy to make and properly prepared. Your kids will love them. And so will you!

Soaked Gluten Free Graham Crackers | Just Take A Bite

If you’ve been reading my blog for very long you know that I have a small obsession with graham crackers.

I don’t know why. But they have been one of my absolute favorite foods for many many years now.

They are my go-to snack when I don’t feel well. Not too sweet. But just sweet enough. Always the perfect treat.
I’ve made quite a few varieties of graham crackers over the years. Every time I have a new dietary restriction I think…will I have to give up my beloved graham crackers?!

Recently I started eating gluten free. Which means I can’t have my yummy homemade whole wheat grahams.

So of course I got to work creating a gluten free version. Pure heaven.

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These crackers are very easy to make, the grains are soaked (which makes them easier to digest) and they are very allergen friendly.

No eggs, dairy, gluten, rice, corn, oats or nuts. I think they are even vegan (although I don’t know much about it…is honey vegan?).

I’m so happy that I don’t have to give up one of my favorite foods…and that I can eat it without getting a stomach ache (or a whole host of other symptoms).

Do you like graham crackers?

Give these soaked gluten free graham crackers a try. Even if you don’t have to eat gluten free these are a great snack to get some variety in your diet.

Want to learn more ways to feed nutritious food to kids with allergies or picky eaters?

Check out my book Why Won’t My Child Eat?!

Soaked Gluten Free Graham Crackers | Just Take A Bite

 

Soaked Gluten Free Graham Crackers
Yields 40
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Ingredients
  1. 1 1/2 cups "whole grain" gluten free flour(s) (amaranth, brown rice, teff, sorghum, garbanzo bean, oat)
  2. 1/2 cup starchy gluten free flour (tapioca, cassava, white rice, arrowroot, potato starch)
  3. 1/2 cup coconut oil, butter, lard or tallow, melted
  4. 1 cup warm water
  5. 1 Tbsp. lemon juice
  6. 1/3 cup cane sugar
  7. 4 Tbsp. honey
  8. 2 Tbsp. molasses (you can skip this and add more honey or use maple syrup)
  9. 1 tsp. baking soda
  10. 1/2 tsp. sea salt
Instructions
  1. Mix the flours, oil, water and lemon juice. Cover and let soak for 24 hours.
  2. Heat oven to 350 degrees. Line two baking sheets with parchment paper.
  3. Add the remaining ingredients to the flour mixture. Mix until well combined.
  4. Add more sugar, honey or molasses to make them sweeter if desired.
  5. Spread half of the batter on each pan.
  6. Bake 10 minutes.
  7. Using a pizza cutter, cut into squares (if they are sticking to the pizza cutter try again in 3-5 minutes). Return to the oven for 5 minutes.
  8. Remove from the oven and transfer the crackers on the parchment paper to dehydrator trays. Dry at highest heat setting until crisp, removing the parchment paper part way through (about 6 - 8 hours).
  9. Let cool. Store in an airtight container.
Notes
  1. These crackers freeze well.
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Amaranth Tapioca Chocolate Bars (gluten free, egg free, dairy free, oat free, nut free)

Yesterday I made another version of a gluten free bar. This time I used amaranth and tapioca. I also added some cocoa powder to make them a little more of a treat. Another big hit!

As you can see my little baking helper/taste tester approved. If it’s chocolate, he will come 🙂

**I made a new batch this morning that is soaked…even easier on the tummy!! They taste great. I also baked them in the form of scones/cookies instead of bars. Either way works well. The recipe is updated below.

Amaranth Tapioca Chocolate Bars
makes 10 bars

1 1/2 cups amaranth flour
1/2 cup tapioca flour
1/4 cup organic cocoa powder
1/3 cup coconut oil
1/3 cup honey
3 Tbsp. organic cane sugar
1 tsp. baking soda
1/2 tsp. salt
1/2 tsp. cream of tartar
1/2 tsp. cinnamon (optional)
1/3 cup chocolate chips or chunks (optional)

Heat oven to 350 degrees. Grease a 9″ baking dish.

Heat the coconut oil, honey and sugar over low heat until melted and bubbling, about 3 minutes. Set aside.

Mix the flours, cocoa, baking soda, salt, cream of tartar and cinnamon. Add the oil/sugar mixture. Add extra honey if the mixture is still crumbly. Stir in chocolate chunks.

Press into the prepared pan. Bake 20 minutes. Allow to cool in the pan for 20 minutes. Cut into bars. Carefully transfer to a plate and refrigerate until firm. Store in an airtight container in the refrigerator or freezer.

To Soak The Bars:

Melt 1/3 cup coconut oil. Mix the flours, coconut oil, 1 Tbsp. lemon juice and 1/3 cup water. Cover and let sit for 7-24 hours.

Heat oven to 350 degrees. Grease a 9″ baking dish or line a baking pan with parchment paper.

To the soaked mixture add 1/4 cup cocoa powder, 1/3 cup + 1 Tbsp. honey, 3 Tbsp. organic cane sugar or coconut sugar, 1/2 tsp. baking soda, 1/2 tsp. sea salt and 1/2 tsp. cream of tartar. Mix well (this can be done by hand or with a mixer). Add chococlate chips and mix.

Press into the perpared pan or drop large mounds onto prepared baking sheet (10-12 scones). Bake 20 – 25 minutes. Allow bars to cool in the pan for 20 minutes. Cut into bars (about 10). Transfer to a plate and refrigerate. Allow scones to cool for 3 minutes and transfer to a plate. Eat warm or place in the refrigerator to firm.

Store in an airtight container in the refrigerator or freezer.

Teff and Rice "Granola" Bars (gluten free, egg free, nut free, dairy free, oat free, soaked)

I’m still working on making safe snacks for myself that I can stock up and then just grab when I need them. Yesterday I decided to make some “granola” bars. Although oats are technically gluten free I haven’t tolerated them for years now. So I have to come up with other ways to make granola.

My grains for yesterday were teff and rice. I used a combination of the two to make a very simple, very tasty treat! They got approval from every family member. And that says a lot from some picky eaters and texturally challenged pallets.

These come together in minutes and fit the bill for a filling, healthy snack. Exactly what I need. I actually ended up eating about four of them yesterday 😛  They were my carb/grain for the day…I didn’t feel like doing any other baking.

These are fine at room temp. But they hold together better if they are refrigerated. And you can make a big batch and freeze them. These are gluten free, egg free, dairy free, nut free, oat free and vegan)

**I just made a soaked batch of these bars. They taste great!! And I’m sure they will be easier on my tummy. I’ve updated the recipe so you can try them either way.

Teff and Rice “Granola” Bars
makes 10 bars

1 cup teff flour
1 cup rice flour (I use white rice because it is easier to digest)
1/4 cup + 2 Tbsp. coconut oil
1/4 cup + 2 Tbsp. honey
1/4 tsp. sea salt
1/2 tsp. baking soda
1/2 tsp. cream of tartar
1/3 cup dried fruit (I used blueberries and cranberries)
1/3 cup mini chocolate chips

Heat oven to 350 degrees F. Grease a 9″ square baking pan.

Heat coconut oil and honey in a pan over low heat until both are melted.

Mix the teff, rice, salt, baking soda, cream of tartar, dried fruit and chocolate chips. Pour oil/honey mixture over top and stir until combined.

Spread the mixture into the prepared pan. Bake about 20 minutes. Let the bars cool for 15 minutes. Cut into bars. Gently transfer the bars from the pan to a plate. Refrigerate until ready to eat.

Store them in a sealed container in the refrigerator or freezer.

**To make soaked granola bars:

Melt 1/4 cup of coconut oil. Combine the teff flour, rice flour, coconut oil and 2 Tbsp. lemon juice + enough water to equal 1/2 cup. Cover and let soak 7 – 24 hours.

Heat oven to 350 degrees F. Grease a 9″ square baking pan.

Heat 2 Tbsp. coconut oil, 1/4 cup + 1 Tbsp. honey in a pan over low heat until liquid.

Add 1/2 tsp. sea salt, 1/4 tsp. baking soda, 1/2 tsp. cream of tartar, 1/3 cup dried fruit and 1/3 cup mini chocolate chips to the soaked flour. Mix. Pour the honey/oil over top and mix well.

Spread the mixture into the prepared pan. Bake 20-25 minutes. Let the bars cool for 15 minutes. Cut into bars. Gently transfer the bars from the pan to a plate. Refrigerate until ready to eat.

Soaked Garbanzo Flour Carob Scones (gluten free, egg free, dairy free, nut free)

I’m starting to experiment with alternative grains. And I want to try soaking them to make them easier to digest. Today was one of my first major experiments.

I’ve never used garbanzo bean flour before. I’ve never even heard much about it, let alone using it soaked. And I’ve always soaked my grains with a dairy-based product. This time I tried lemon water. So I was ready for a total flop with my baking today. I was already brainstorming alternative breakfasts 😛

I tasted the flour when I opened it yesterday. And I thought it was pretty gross. How could this turn into anything appetizing? But I gave it a go. I poured and mixed and tasted and poured and mixed some more. I didn’t really measure things, just eyeballed and tasted. Is that a recipe for disaster when baking? I stuck them in the oven…and lo and behold these scones are awesome!!! I need to put them away somewhere before I eat them all.

I did not expect them to taste this good. The combination of garbanzo, carob, cane sugar and vanilla gives them a wonderful chocolate flavor. And the texture is great too. Slightly crisp on the outside. Still a little soft on the inside.

These are really just big chocolate cookies 🙂  But I call them scones or breakfast cookies. That makes it more acceptable to eat them for breakfast, right?

Whether you want them for breakfast, lunch, dinner or a snack you should give these scones/cookies a try! A delicious alternative to traditional grain-based baked goods.

Soaked Garbanzo Flour Carob Scones
makes ~ 5 scones

1 cup garbanzo flour
1/4 cup warm water + 1 Tbsp. lemon juice

1/3 cup organic cane sugar
2 Tbsp. carob powder
1 tsp. baking soda
1/2 tsp. cream of tartar
1/2 tsp. sea salt
1 tsp. vanilla
2 Tbsp. palm shortening (or lard or butter)

1/4 cup mini chocolate chips (optional, use dairy free, egg free, nut free chips) (affiliate link)

Directions:

Mix flour and water/lemon juice. Cover and let soak 7-24 hours.

Heat oven to 400 degrees F.

Add sugar, carob, baking soda, cream of tartar, salt and vanilla. Mix well. Add shortening and mix.

Drop large spoonfuls onto a parchment lined baking sheet.

Bake 20 minutes. Serve warm or cooled.

Raw Cheesecake

Rebecca and I were browsing recipes this week. We came across these mini st(raw)berry cheesecakes from Lexie’s Kitchen. A simple recipe that looked perfect for a Valentine’s Day treat.

So we tried them. They are wonderful!! A big hit with the whole family. And they really are super easy to make. No baking required.

 

I substituted almonds for the other nuts since that’s what I had on hand. They still turned out very well.

Since they were so good I decided to try making a modified version that I can eat. So I came up with a nut free blueberry cheesecake. Equally as delicious!!

Here are both recipes. Mix and match fruits and crusts. A perfect little treat that is quite healthy.

 

Mini St(raw)berry Cheesecake
makes ~ 12 mini cakes

Crust:
3/4 cups crispy macadamia nuts or almonds
1/8 cup raw coconut flakes
1/2 cup pitted dates
pinch sea salt

Filling:
1 1/2 cups crispy cashew nuts or almonds
1/3 cup lime juice or lemon juice
1/3 cup honey
1/3 cup coconut oil
1/2 cup fruit (strawberry, blueberry, raspberry, etc.)
2 tsp. vanilla
pinch sea salt

In a food processor or high powered blender process the crust ingredients until a sticky dough forms.

Press into 12 paper muffin cups in a pan. Freeze or refrigerate while making the filling.

In a food processor or high powered blender process the filling ingredients until smooth. Pour into the muffin cups. Freeze or refrigerate until set.

 

Mini Blueberry Cheesecake
makes ~ 12 cakes

Crust:
3/4 cups white rice flour
1/8 cup raw coconut flakes
1 cup pitted dates
pinch sea salt

Filling:
1/2 cup white rice flour
1/3 cup lemon juice
1/3 cup honey
1/3 cup coconut oil
3/4 cups blueberries
pinch sea salt

In a food processor or high powered blender process the crust ingredients until a sticky dough forms.

Press into 12 paper muffin cups in a pan. Freeze or refrigerate while making the filling.

In a food processor or high powered blender process the filling ingredients until smooth. Pour into the muffin cups. Freeze or refrigerate until set.

White Rice Pancakes (egg free, nut free, dairy free, gluten free)

I continue to experiment with my allergy-free foods. Last night for dinner I made pancakes. I made our usual buttermilk pancakes for the family…whole wheat, dairy and eggs. Doesn’t quite cut it for me.

It was a rice day for me, so I tried rice pancakes. I didn’t really have a recipe. I just kind of poured and mixed what I thought might work. I ended up with a thick white batter that I really thought would just turn into a messy glob in the pan. But to my great surprise (and to my growling tummy’s delight) they turned out quite well!

My biggest concern was not being able to use eggs. But it wasn’t a problem. I compensated with a little extra baking soda and some oil.

These weren’t as light and fluffy like the other pancakes I made. They were a little thicker. I’m sure I’ll keep experimenting with the recipe. But honestly I really liked them. I found myself sneaking another bite and another bite and another bite as we sat at the dinner table (after I was “done” with my dinner :P). And then I started snacking on them later in the evening 🙂  The combination of white rice, coconut milk and lard gave them a unique, addicting flavor.

When I search for gluten free recipes I get the usual combo of about five different flours and gums to bind them all. I can’t do that with a rotational diet. I have one or two grains allowed each day. And I can’t do gums. So my goal is to make simple allergy-free recipes that don’t require twenty ingredients.

Eating allergy-free foods doesn’t mean you have to give up your favorite meals or buy a ton of specialty food. Do you have a go-to pancake recipe? Do you have a favorite allergy-free breakfast? Give these pancakes a try. Even if you don’t have to eat allergy-free. It’s a nice change from the usual wheat pancakes.

White Rice Pancakes (egg free, nut free, dairy free, gluten free)
makes ~ 6 pancakes

1 cup white rice flour (you could substitute another gluten free flour…you may have to adjust the liquid ratios)
1 cup coconut milk (I used mostly the liquidy part but also a little of the cream)
1/3 cup water
1 1/2 Tbsp. EVOO
1 tsp. baking soda
3/4 tsp. salt
2 Tbsp. cane sugar

lard, tallow, coconut oil or palm shortening for frying (you can use butter if you are not dairy free)

Directions:

Mix all  ingredients (except frying oil). Adjust to desired thickness by adding more coconut milk or water.

Fry in lard over medium heat on griddle until golden, 3-5 minutes per side.

Serve with honey, maple syrup or fruit topping.

These can also be used as bread/buns.

Crunchy Crumble (gluten free, dairy free, egg free, nut free, corn free)

I made it through a full day on my rotational diet (yay!!), eating three meals that weren’t exactly the same 🙂  Then evening rolled around. And I wondered what in the world I was going to eat?

I have to have a snack before bed. If I don’t my stomach will growl all night, and I can’t sleep well. So I needed something.

I have not had time to make any snacks/baked goods with new grains. I didn’t have any fruits on my list for the day actually in the house. I had already eaten beets and green beans for every meal…and didn’t want more for bedtime snack. There was no leftover pork or rice. I was pretty much out of food for the day.

So I came up with a quick, easy, crunchy snack that was just what I needed. And it was so good!!! I’m actually bummed now that I can’t have it again for four days.

It’s like the topping for a crumble/crisp. But you can eat it plain 🙂  The best part? It took 3 minutes to prepare. And you can actually eat it without baking it if you’re looking for something really quick. It won’t be crunchy that way, but it still tastes great.

This crumble is the perfect crunchy treat at the end of the day. You can eat it plain, sprinkle it on fresh fruit or make a little crumble with it by baking it on fruit. Lots of options. This is a single serving.

Now the wheels are turning. I foresee some dessert baking coming soon 🙂

Crunchy Crumble
serves 1

1/4 cup white rice flour
2 tsp. lard (or palm shortening or butter)
2 tsp. maple syrup (or honey)

Heat oven to 400 degrees F.

Mix flour, lard and syrup. Break into crumbles in an oven safe dish or on a baking sheet. Bake for 12 – 20 minutes, until golden brown. Allow to cool for a few minutes to fully crisp.

Chocolate Chip Scones (dairy free, egg free, gluten free, nut free)

I got all of my food allergy results a few days ago. So what does that mean? Let the experimentation begin!

I made two batches of chocolate chip scones this week. Both are egg free. One is also dairy and gluten free. Both are delicious! And very easy to make. Honestly, the dairy and gluten free version tasted just like chocolate chip cookies to me. What a treat as I embark on this journey.

As someone that is passionate about baking…and loves to taste what I make, it’s good to know I don’t have to completely give up what I love. Having some allergen friendly treats here and there will definitely make this process easier.

These scones are great for breakfast, brunch or a snack any time of day. They pair well with soup too. Give them a try. Which version do you like best?

 
 

Chocolate Chip Scones (egg free, nut free)

1 cup whole wheat flour*
1 cup white rice flour
1/3 cup sucanat/rapadura or cane sugar
1 tsp. baking soda
1/2 tsp. sea salt
1/3 cup chocolate chips (dairy, egg, soy free)
1/2 cup butter (cold)
1/2 cup milk
3 Tbsp. sour cream

Heat oven to 400 degrees. Line a baking sheet with parchment paper.

Mix flour, sugar, baking soda and salt (in a bowl or food processor).

Cut in butter until the dough is crumbly (I do this with my hands or food processor).

Mix in chocolate chips.

Add milk and sour cream. Mix until a ball of dough forms. Shape dough into a round disk, 1/2 – 3/4″ thick. Cut into 8 – 10 scones.

Place scones on prepared baking sheet. Bake about 25 minutes. Allow to cool for about 5 minutes.

*You can use all wheat flour or all white rice flour (to make them gluten free).

Chocolate Chip Scones (egg free, dairy free, gluten free, nut free)

2 cups white rice flour
1/3 – 1/2 cup sucanat/rapadura or cane sugar
1 tsp. baking soda
1/2 tsp. sea salt
1/3 – 1/2 cup chocolate chips (dairy, egg, soy free)
1/2 cup palm shortening
1/4 cup squash or pumpkin (pureed)
1/2 cup water

Heat oven to 400 degrees. Line a baking sheet with parchment paper.

Mix flour, sugar, baking soda and salt (in a bowl or food processor).

Mix in the shortening until the dough is crumbly (I do this with my hands or food processor).

Mix in chocolate chips.

Add the water and squash. Mix until a ball of dough forms. Shape dough into a round disk, 1/2 – 3/4″ thick. Cut into 8 – 10 scones.

Place scones on prepared baking sheet. Bake about 25 minutes. Allow to cool for about 5 minutes.

Homemade Frosted Mini Wheats

After making Oat Squares last week I had the idea to try Mini Wheats. Similar, but something I can tolerate 🙂  And always a personal favorite cereal.

I woke up about 45 minutes late today, so I had to throw this experiment together in about 10 minutes.

To my great surprise they turned out quite well. I’m sure I could make them look a bit prettier and be more uniform if I actually had the time. But on the whole they are good. They have the flavor of Frosted Mini Wheats. They are crunchy, but they aren’t too hard.

To help create these I looked at the actual ingredients in the cereal. There is no liquid. So I don’t know how they make them. I do know that whatever process they use makes the cereal not good for you.

I chose to use water to  hold the dough together. I also decided against adding synthetic vitamins to mine 😛

I only made a small batch to experiment. When I make them again I’ll do a larger quantity (and maybe take the time to take better pictures). And I want to try making them with part rice flour sometime.

Homemade Frosted Mini Wheats
makes 1 pint

1 cup whole wheat flour
1/4 cup organic cane sugar
1/3 cup water

1 Tbsp. organic palm shortening
2 tsp. organic cane sugar

Heat oven to 350 degrees F. Line a baking sheet with parchment paper.

Mix the shortening and sugar to form a paste (“frosting”).

Mix flour and sugar. Gradually add water until the mixture is barely wet enough to hold together. Use your hands to squeeze the dough/see if it will hold. You want it just past the crumbly stage.

Take a small handful of dough at a time and shape it into a log.

Spread some of the “frosting” on the log. Cut into squares. Place them on the baking sheet.

Repeat this process until the dough is used.

Bake at 350 for about 15 minutes. Turn off oven. Leave the cereal in the oven another 10 minutes to crisp. Allow to cool completely.

Store in an airtight container.