Flourless Plantain Cake (Nut-free and Paleo)

Flourless Plantain Cake - It only takes a couple of ingredients! Nut-free, paleo friendly

This delicious recipe only takes a couple of ingredients, and it whirls up in your blender for a fast clean up. The end result tastes like a sweet egg-y banana bread, or perhaps banana bread pudding. It makes a lovely simple dessert or a sweet breakfast treat.

The plantains provide the starch instead of flour and they also sweeten the cake. The eggs help hold the cake together and add protein and nutrition (as well as flavor).

We’ve been trying out eggs again after years of avoiding them after finding out my daughter and I had a high intolerance to them. So far so good! Unfortunately this recipe is not AIP (Autoimmune Protocol diet) friendly because of the eggs, but once you’ve added eggs back in, make sure you try this out!

A couple of notes on the recipe (created by my friend, Lauren at Empowered Sustenance):

  • I used a full teaspoon of both vanilla and cinnamon in this recipe.
  •  I think a tablespoon of pure maple syrup would add not only a little more sweetness, but also a lovely maple hint in flavor.
  • My husband preferred this cold, I hot, so it’s a matter of preference.

Get the recipe here: Flourless Plantain Cake

If you try it out, let me know what you think!

Golden Milk Ice Cream

Sweet and creamy coconut milk is spiced with turmeric, ginger, black pepper, cardamom, vanilla and cinnamon for a lovely chai flavor, and then sweetened with honey. It makes up a gorgeous smooth dairy-free ice cream. -- The Nourishing Gourmet

I know I’m a little obsessed with Golden Milk right now, but I promise that this newest addition it worth it. Sweet and creamy coconut milk is spiced with turmeric, ginger, black pepper, cardamom, vanilla and cinnamon for a lovely chai flavor, and then sweetened with honey. It makes up a gorgeous smooth dairy-free ice cream.

The added plus is that it’s made with such good-for-you ingredients, like all of those anti-inflammatory spices, and immune-boosting coconut milk.

As you may have noticed, I am working on getting more anti-inflammatory spices in my diet, with my traditional Golden Milk recipe, my savory Golden Turmeric Sipping Broth, and my Iced Golden Milk Latte with Cardamom. I think Golden Milk ice cream rounds up the list nicely.

AIP note: Make sure you use a gum-free coconut milk (like the one linked to below), and if strict AIP (autoimmune protocol diet) leave out the black pepper and cardamom.

This recipe won approval with four out of the five of us. My middle daughter thought it was too strong for her, but the rest of us enjoyed it.

If you wanted to make a single serving of this recipe, you could chill one of the golden milk recipes links to above, and then use this single serve ice cream maker!

Ingredients:

Supplies:

Sweet and creamy coconut milk is spiced with turmeric, ginger, black pepper, cardamom, vanilla and cinnamon for a lovely chai flavor, and then sweetened with honey. It makes up a gorgeous smooth dairy-free ice cream. -- The Nourishing Gourmet

Golden Milk Ice Cream (Dairy-Free, Egg-Free)

Ingredients:

  • 3 cups coconut milk or coconut cream
  • ½ cup of honey
  • Dash of Salt
  • 2 teaspoons dried and ground turmeric
  • ½ teaspoons dried and ground ginger
  • ¼-1/2 teaspoon ground cardamom (Replace with more ginger for AIP)
  • ½ teaspoon black pepper (leave out for AIP)
  • 1 teaspoon cinnamon
  • 1 tablespoon real vanilla extract

Directions:

In a large blender, blend all of the ingredients together until well combined. Freeze in your choice of ice cream makers according to manufacture’s directions. Eat right away, or freeze for a couple of hours before serving.

Note: If serving a day or more after making, leave out on the counter for 10-20 minutes to soften ice cream.

Golden Milk Ice Cream
 
 
Ingredients
  • 3 cups coconut milk or coconut cream
  • ½ cup of honey
  • Dash of Salt
  • 2 teaspoons dried and ground turmeric
  • ½ teaspoons dried and ground ginger
  • ¼-1/2 teaspoon ground cardamom (Replace with more ginger for AIP)
  • ½ teaspoon black pepper (leave out for AIP)
  • 1 teaspoon cinnamon
  • 1 tablespoon real vanilla extract
Instructions
  1. In a large blender, blend all of the ingredients together until well combined. Freeze in your choice of ice cream makers according to manufacture's directions. Eat right away, or freeze for a couple of hours before serving.
  2. Note: If serving a day or more after making, leave out on the counter for 10-20 minutes to soften ice cream.

 

Iced Golden Milk Latte with Coconut Milk and Cardamom

 Chilled, with creamy coconut milk, lovely spices, and gently sweetened with honey, this AIP-friendly drink is a delicious way to cool down and get anti-inflammatory spices into your diet. -- The Nourishing Gourmet

Chilled, with creamy coconut milk, lovely spices, and gently sweetened with honey, this AIP-friendly drink is a delicious way to cool down and get anti-inflammatory spices into your diet.

I’ve been working on getting anti-inflammatory spices in my diet on a more regular basis. This beautiful iced drink gives me not only healthy (and creamy) coconut milk, but the scrumptious flavors of turmeric, ginger, vanilla and is gently sweetened with honey. Leave out if on a strict Autoimmune Protocol Diet, but here I’ve also added one of my favorite spices, cardamom. It adds so much! This is one delicious way to enjoy these spices.

Before I brought you a more traditional Golden Milk recipe, then I brought you a Golden Turmeric Sipping Broth – which is a savory version of the sweet drink. Now I wanted something to enjoy on a hot afternoon, and this is lovely for that.

For other lovely summer recipes check out this list of 41 Sweet and Refreshing Summer Recipes.

AIP notes: Use gum free coconut milk or cream, like the brand listed below, and leave our cardamon and black pepper.

Ingredients:

Chilled, with creamy coconut milk, lovely spices, and gently sweetened with honey, this AIP-friendly drink is a delicious way to cool down and get anti-inflammatory spices into your diet. -- The Nourishing Gourmet

 

Iced Golden Milk Latte

Ingredients:

  • 1 cup of coconut milk or cream (you can thin down with water)
  • 1 teaspoon of dried turmeric
  • ½ teaspoon dried ginger
  • ½ teaspoon black pepper (leave out if strict AIP)
  • 1/8 teaspoon dried cardamom (leave out if strict AIP)
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla extract
  • 1-4 teaspoons honey
  • Ice

Directions:

In a small saucepan, heat the coconut milk with the spices until just simmering. Whisk in the honey and vanilla extract and remove from heat. Let steep for 10 minutes. Fill one large glass with ice, or two small glasses with ice. Pour golden milk over the ice. Stir and enjoy.

Iced Golden Milk Latte with Coconut Milk and Cardamom
 
Serves: 1-2
 
Ingredients
  • 1 cup of coconut milk or cream (you can thin down with water)
  • 1 teaspoon of dried turmeric
  • ½ teaspoon dried ginger
  • ½ teaspoon black pepper (leave out if strict AIP)
  • ⅛ teaspoon dried cardamom (leave out if strict AIP)
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla extract
  • 1-4 teaspoons honey
  • Ice
Instructions
  1. In a small saucepan, heat the coconut milk with the spices until just simmering. Whisk in the honey and vanilla extract and remove from heat. Let steep for 10 minutes. Fill one large glass with ice, or two small glasses with ice. Pour golden milk over the ice. Stir and enjoy.

 

Greek Sweet Potato Hash – $15 Meal from Trader Joe’s

$15 Trader Joe's Meal - Sweet Potato Hash -- The Nourishing Gourmet

By Natalia Gill of An Appetite For Joy

What could be better than diced sweet potatoes fried up with garlic and green onions, then topped with wild peppery arugula, salty feta and a sprinkle of sumac? Not much in this world if you ask me.

This Greek sweet potato hash is also versatile – delicious on its own or stuffed into a pita pocket or lettuce wrap!

One thing I love about the direction Kimberly takes with this blog is learning to save money while eating right. She came up with the idea of buying meal ingredients at Trader Joe’s with $15 in pocket and I thought it was a fun challenge!

I didn’t include cooking fat and spices in the cost. To more than offset this, know that there will be plenty of leftover sweet potatoes, arugula and sheep feta. My son loves packing the feta with olives in his lunch. And the extra sweet potatoes come in handy for our favorite dessert – Sweet Potato Pie with Lemon Zest.

3 FAVORITE TJ’S FINDS

When creating the recipe, I wanted to highlight a few of my favorite items at Trader Joe’s:

Sweet potatoes – I find TJ’s to have good prices on basic organic sweet potatoes.

Wild arugula – This was a new one for me. I like that there are a couple of wild-grown foods in the store as a cost-saving option compared to organic (wild blueberries and now wild arugula). This bagged arugula was amazingly fresh and the best arugula I have ever purchased from a grocery store. It was almost as tasty as the one I buy from a local farmer.

Sheep feta – I love this stuff. It comes in a sizable block that is pre-cut into manageable pieces. This cheese is much creamer than cow-milk feta and easier on digestion, like goat’s milk. It lasts all week for us!

COST BREAKDOWN

3 lb bag of sweet potatoes – $4.49
wild arugula – $2
green onions – $1.29
sheep feta – $6.49
lemon – 50 cents

TOTAL – $14.77

This meal comes together in a flash, especially if you can grab a few minutes earlier in the day to prepare the sweet potatoes (I like breaking up cooking tasks). I just cut them into french fry shape (a good knife makes this easy!) and soak in ice water in the fridge til I’m ready to cook.

$15 Trader Joe's Meal - Sweet Potato Hash -- The Nourishing Gourmet

NEED MORE EASY, FRUGAL MEAL IDEAS?

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14 Easy Dinner Recipes that are Healthy and Frugal too!

Greek Sweet Potato Hash - $15 Meal from Trader Joe's
 
Author:
Recipe type: Main
Cuisine: Greek-inspired
Serves: 4-6
 
This Greek-inspired sweet potato hash makes a great light meal for spring or summer. Enjoy it on its own or stuffed into a homemade pita, tortilla or lettuce wrap. A cup of bone broth on the side completes the meal.
Ingredients
  • 2 pounds sweet potatoes (about 4 large), peeled and diced small
  • 4 scallions, diced
  • 2 cloves of garlic, minced
  • 1-2 tablespoons dried oregano, to taste
  • unrefined salt and pepper, to taste
  • 2 tablespoons cooking fat (ghee, bacon fat, coconut oil, etc.)
  • OPTIONAL TOPPINGS:
  • chunks of sheep feta
  • arugula
  • sumac
Instructions
  1. This is a one-pot meal if you halve the recipe. But with the quantity of sweet potatoes, it's necessary to make it in two skillets.
  2. Heat two skillets over medium heat and add 1 tablespoon cooking fat to each. When hot, add diced sweet potatoes and cook until they start to soften, about 5-10 minutes. Add a little salt.
  3. Add the scallions and cook another 5 minutes, or until they start to get a little crispy. (Add extra fat if needed.)
  4. Reduce the heat to medium-low. Add the garlic and oregano and cook another 5 minutes being careful not to burn the garlic.
  5. Season to taste with salt and pepper.
  6. Serve with a lemon wedge, a pile of arugula on top and some feta if desired. I also like to sprinkle on a little sumac.