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Snacks

Paleo Tigernut Waffles

April 4, 2019 by KimiHarris 2 Comments

Paleo Tigernut Waffles - A wonderful baked good for a grain-free diet, and also a source of prebiotic fiber!

These gently sweet waffles are not only grain and dairy free, but they are delicious! Tigernuts have been eaten for thousands of years and are not a nut, but actually a small tuber. They are a good source of prebiotic fiber and are also a grain-free carbohydrate. I created this recipe for a couple of reasons.

  1. I temporarily am doing a grain-free diet again. I find that it helps reset my digestive system and gives me more energy (usually I eat gluten-free). Grain-free waffles are some of the fastest grain-free baked goods I can make myself and hence valuable to my time-strapped schedule.
  2. I am also experimenting with adding prebiotic fiber into my diet as a way of increasing my microbiome health. Tiger nut flour happens to be a great source of it. You can read about the possible benefits of prebiotic fiber in the following three studies: Health Effects and Sources of Prebiotic Dietary Fiber, Fiber and Prebiotics: Mechanisms and Health Benefits, Dietary fiber and prebiotics and the gastrointestinal microbiota. Note: I’m not making any health claims about the following recipe, and I have just begun my own self-experimentation in adding prebiotic fiber.
  3. When I’m eating a grain-free diet, I do have to be careful to add at least some carbs into my diet. If I go too low carb, I don’t feel well. However, I quickly get tired of sweet potatoes, so tigernut flour and cassava flour allows me to expand what I can eat.

Non-Toxic Waffle Iron?

Before I share the recipe, I also wanted to mention that I recently bought a new waffle iron, as we no longer owned one, and it has worked well for us! It has a nonstick ceramic surface and doesn’t contain PTFE or PFOA and so is considered a more non-toxic choice. I found that my gluten and grain-free waffles won’t brown well in it unless I turn the knob all the way to high, or nearly so. Waffles stick the least in this waffle iron of any I have tried. This picture was taken after making a batch of them! This is the (affiliate links following) waffle maker I bought. You could also check out the cast iron versions, like this one.

Notes on Ingredients and Recipe:

  • You can see the brands of tigernut and cassava flour I used by following the links.
  • If you used all tigernut flour in this recipe it would be very dense and fibrous, which is why I added another grain-free flour. Even with that, keep in mind that the high-fiber tigernut flour will make these waffles have a slightly more fibrous texture.

Paleo Tigernut Waffles

  • 2 large eggs
  • ½ cup water or milk of choice
  • 1 teaspoon vanilla extract
  • ¾ tigernut flour
  • ½ cup cassava flour
  • 1/8 teaspoon salt
  • 1 ½ teaspoon baking powder
  • 2 tablespoons coconut oil (plus more, as needed, for waffle pan)
  1. Plug waffle iron in and start preheating.
  2. Put the eggs, water or milk, and vanilla extract into a medium-sized bowl. Whisk.
  3. Add the flours, salt, and baking powder.
  4. If your coconut oil isn’t liquified, gently melt on the stovetop or in a cup in the microwave and add to bowl and whisk right away until smooth.
  5. Brush pan with oil/melted fat of choice, as needed, and put about ½ cup (or amount appropriate for your waffle pan). Cook until done, and lightly browned.
  6. Remove with fork, and repeat the process until done with batter.
  7. Makes between 2-4 waffles, depending on how full you fill your pan, and how large your waffle pan is. I recommend a half waffle as a serving size since this is a very fiber-rich recipe (that said, I’ve definitely eaten a whole one for dinner!) You can also reheat in the toaster oven or toaster.

Print Friendly Recipe:

Paleo Tigernut Waffles
 
Print
 
Ingredients
  • 2 large eggs
  • ½ cup water or milk of choice
  • 1 teaspoon vanilla extract
  • ¾ tigernut flour
  • ½ cup cassava flour
  • ⅛ teaspoon salt
  • 1 ½ teaspoon baking powder
  • 2 tablespoons coconut oil (plus more, as needed, for waffle pan)
Instructions
  1. Plug waffle iron in and start preheating.
  2. Put the eggs, water or milk, and vanilla extract into a medium-sized bowl. Whisk.
  3. Add the flours, salt, and baking powder.
  4. If your coconut oil isn’t liquified, gently melt on the stovetop or in a cup in the microwave and add to bowl and whisk right away until smooth.
  5. Brush pan with oil/melted fat of choice, as needed, and put about ½ cup (or amount appropriate for your waffle pan). Cook until done, and lightly browned.
  6. Remove with fork, and repeat the process until done with batter.
  7. Makes between 2-4 waffles, depending on how full you fill your pan, and how large your waffle pan is. I recommend a half waffle as a serving size since this is a very fiber-rich recipe (that said, I’ve definitely eaten a whole one for dinner!) You can also reheat in the toaster oven or toaster.
3.3.3077

 

Filed Under: Baked Goods, Breakfast and Brunch, Dairy Free, Gluten Free, Grain Free, Snacks, The Low Energy Guide to Healthy Cooking

Golden Milk Ice Cream

August 3, 2016 by KimiHarris 3 Comments

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:

  • Turmeric
  • Ginger
  • Coconut Cream

Supplies:

  • Ice Cream Maker (this is the one I own)

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
 
Print
 
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.
3.3.3077

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: AIP, Dairy Free, Desserts, Egg Free, Gluten Free, Grain Free, Snacks, Vegetarian

Golden Turmeric Sipping Broth

July 14, 2016 by KimiHarris 22 Comments

This golden broth is flavored and colored by bright turmeric, ginger, with garlic undertones and richness from coconut milk. It's a savory version of "Golden Milk" and so delicious! -- The Nourishing Gourmet

This savory broth is a lovely mix of creamy coconut milk, nourishing chicken broth, and is spiced with turmeric, ginger, black pepper, and garlic for a flavorful, anti-inflammatory sipping broth.

This is my savory version of “golden milk” – a traditional drink that is sweet and spicy. This version uses salt instead of honey, and chicken broth instead of water for a great way to mix things up. Plus, you get the benefit of homemade chicken broth! (Though, the recipe also works with store-bought as well).

I’ve been trying to add more turmeric to our diets lately, and this is a delicious way to do so. My kids love it! They like it especially if I add a handful of rice to give them something to bite into.

As homemade broths and stocks continue to gain popularity, flavored sipping broths are getting a foothold. Those who have followed a “nourishing” diet have long extolled the pleasures of sipping salted homemade broth in the morning chill. That idea is taking off now even commercially. I still enjoy an occasional cup or rich broth by itself, but I love flavoring mine. One example is this recipe. Another one of my favorites is my Simple Thai Broth from my cookbook, Ladled: Nourishing Soups for all Seasons. (Amazon links are affiliate).

AIP Note: This recipe is safe for you if you leave out the black pepper and use a gum free coconut milk/cream. If/when you can handle black pepper, add it, as it helps you get the benefit from the turmeric.

Recipe Notes: I use organic spices, and this brand of gum free Coconut Cream .

This golden broth is flavored and colored by bright turmeric, ginger, with garlic undertones and richness from coconut milk. It's a savory version of "Golden Milk" and so delicious! -- The Nourishing Gourmet

Golden Turmeric Sipping Broth

Ingredients:

  • 4 cups of chicken broth
  • 1 cup of whole fat coconut milk or coconut cream
  • 1 teaspoon ground turmeric*
  • 1 teaspoon ground ginger*
  • 2-4 cloves of garlic, smashed and peeled*
  • Generous sprinkle of ground pepper, (freshly ground, preferred)
  • Unrefined salt

Directions:

In a medium pot,  combine all of the ingredients and bring to a low simmer. Simmer, on low, or medium-low heat for about ten minutes. Remove garlic with a spoon, salt to taste, and enjoy! Serve 2-4.

Notes:

*I’ve also made this with fresh ginger and turmeric. Take 2-3 inches of turmeric and fresh ginger, and slice it on a diagonal. Add to broth instead of the ground versions. Remove the roots along with the garlic before serving.

*You can also add a pinch of cayenne pepper or red pepper flakes to give it a bit of a punch.

Golden Turmeric Sipping Broth
 
Print
 
Ingredients
  • 4 cups of chicken broth
  • 1 cup of whole fat coconut milk or coconut cream
  • 1 teaspoon ground turmeric*
  • 1 teaspoon ground ginger*
  • 2-4 cloves of garlic, smashed and peeled*
  • Generous sprinkle of ground pepper, (freshly ground, preferred)
  • Unrefined salt
Instructions
  1. In a medium both combine all of the ingredients and bring to a low simmer. Simmer, on low, or medium-low heat for about ten minutes. Remove garlic with a spoon, salt to taste, and enjoy! Serve 2-4.
Notes
*I’ve also made this with fresh ginger and turmeric. Take 2-3 inches of turmeric and fresh ginger, and slice it on a diagonal. Add to broth instead of the ground versions. Remove the roots along with the garlic before serving.

*You can also add a pinch of cayenne pepper or red pepper flakes to give it a bit of a punch.(Not AIP)
3.3.3077

Golden Turmeric Sipping Broth
 
Print
 
Golden Turmeric Sipping Broth
Ingredients
  • 4 cups of chicken broth
  • 1 cup of whole fat coconut milk or coconut cream
  • 1 teaspoon ground turmeric*
  • 1 teaspoon ground ginger*
  • 2-4 cloves of garlic, smashed and peeled*
  • Generous sprinkle of ground pepper, (freshly ground, preferred)
  • Unrefined salt
Instructions
  1. In a medium pot combine all of the ingredients and bring to a low simmer. Simmer, on low, or medium-low heat for about ten minutes. Remove garlic with a spoon, salt to taste, and enjoy! Serve 2-4.
Notes
*I’ve also made this with fresh ginger and turmeric. Take 2-3 inches of turmeric and fresh ginger, and slice it on a diagonal. Add to broth instead of the ground versions. Remove the roots along with the garlic before serving.

*You can also add a pinch of cayenne pepper or red pepper flakes to give it a bit of a punch.(Not AIP)
3.3.3077
3.3.3077

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

 

Filed Under: AIP, Beverages, Dairy Free, Egg Free, Gluten Free, Grain Free, Snacks, Soups

41 Refreshing and Sweet Recipes for a Healthy Summer

July 8, 2016 by KimiHarris 1 Comment

These easy and healthy refreshing snacks and desserts will keep you (and your kids) going all summer long! Made with real food, and dairy free, gluten free and paleo friendly, too. -- The Nourishing Gourmet

Glorious summer days are upon us! And with those hot days, our meals are transforming into lighter meals. I’m reaching a lot more often for my blender to make smoothies for us all, and ice cream sounds just about right on a hot afternoon.

With me pulling out various recipes from my recipe index, I thought I’d compile some of my favorite summery and sweet recipes here so that you all can find them easily too!

There is surprisingly little need to stock up on sugar-y ice cream, dye-filled popsicles, and other typical store bought treats with these easy homemade treats on hand! But you will notice, that just for fun, I’ve linked to some fun add on products that you can buy for special treats (like gluten-free ice cream cones!). I’ve used affiliate links when possible.

frozen grapes 1

1- Frozen Grapes: Before I get to the recipe links, I have one very simple “recipe” to suggest for summer. Frozen grapes. These are so delicious and freezing them changes them in surprising ways. Try it on the next hot day. You won’t be sorry.

Refreshing Smoothies

2. Creamy Raspberry Vanilla Smoothie: The vanilla and kombucha in combination with coconut milk really make this recipe splendid. Plus, it’s lower carb and banana-free, for those who don’t want a high in carb recipe.

3. Healthy Shamrock Shake: Very fun, very green, and sweet with dots of dark chocolate and plenty of mint flavor. Yum!

4. Orange Mango Smoothie: Still one of my favorite combos – orange and mango.

chocolate-hazelnut-smoothie

5. Chocolate Hazelnut Smoothie: Protein-rich, creamy, and makes me think of Nutella. Need I say more?

Fun and Healthy Popsicles

Keep in mind that any favorite smoothie recipe can also be used to make popsicles! I have been using these silicone popsicle molds recently and they are a lot of fun, as well as these star popsicle molds . But I’m thinking of getting these mini popsicles for my toddler to enjoy!

These 5 healthy and delicious recipes for ice pops and popsicles are so simple and easy to make! They are all dairy-free, paleo and vegan-friendly, and kids love them. ---- The Nourishing Gourmet

6-10. Five Healthy Popsicle Recipes (shown above): Get Chocolate Peanut Butter, Mango Green Monster, Strawberry Cream, Carrot Apple and Pina Colada recipes here! All of them sweetened naturally, and dairy-free.

11. Creamy Tropical Popsicle: Banana, mango, and coconut make a delicious popsicle.

12. Strawberry Creamsicle: Super creamy and naturally sweet, we love this beautiful popsicle!

Gelatin Treats

I loved it when my mom made me Jello back in the 80s when I was little. Now I make gelatin based desserts for my kids without the higher sugar amounts and the artificial dyes. One good brand of gelatin to try is this one.

Tart Cherry Fruit Snacks - Great for the kids, lunch boxes, and summer camp. ---- The Nourishing Gourmet

13. Tart Cherry Fruit Snacks: Take five minutes and 3 ingredients, and make this fun and much healthier treat for your kids (or yourself!). Tart cherry juice is also supposed to help you sleep well at night, so there are added benefits, too.

14. Fruit Juice Gelatin: “Jello” without the dyes and sugar!

15. Tangy Orange Lemonade Gelatin: So refreshing and flavorful too.

16. Fluffy Homemade Marshmallows: With some gelatin and honey you can make super fun homemade marshmallows. How fun is that?

17. Kombucha Jello: Light on the tummy, and very flavorful and bright.

Dairy Free Ice Cream

We just got our ice cream maker out of storage and I’m thrilled to have it back! Ice cream is delicious all on it’s own, but very occasionally I buy my kids these gluten-free ice cream cones and dye-free sprinkles for a special ice cream treat. Yum! I buy them locally, but the brand I buy has a set that they sell on Amazon which looks very fun, it has gluten-free cones, sprinkles, and edible ice cream bowls!

Chocolate-Banana-Ice-Cream

18. Simple Banana Ice Cream: No ice cream maker needed, just frozen bananas and a couple of other ingredients!

19. 3 Ingredient Pineapple Whip: Same idea as the chocolate banana ice cream, but this one uses frozen pineapple for one of my favorite Disneyland lookalike recipes.

20-31. 12 Amazing Coconut Milk Ice Cream Recipes: Everything from vanilla, to Double Chocolate Chip Cookie Dough, to Mint Chocolate Chip, these dairy-free ice cream recipes are the bomb!

Whipped Cream

You’ll, everything improves with a dollop of whipped cream on top. Dip whole strawberries in them, top your ice cream with it, or top iced homemade coffee shop style drinks with them. For those who tolerate cream, here are a couple of recipes (and for those who don’t check out the following coconut cream ones!)

32. Strawberry Whipped Cream: Strawberries and cream belong together.

chocolatewhippedcream

33. Chocolate Whipped Cream: My husband grew up having this with angel food cake for his birthday. I also love it with fresh strawberries.

34. Maple Whipped Cream: Classic flavor with sweet notes of maple.

Coconut Milk Whipped Creamy (Dairy-Free, with ISI Dispenser)

35. Maple Coconut Whipped Cream: Sweet with notes of maple, this dairy-free whipped “cream” is a treat!

Chocolate Coconut Milk Whipped Cream is a rich and delicious treat! (Dairy-free and Paleo-friendly!)

36. Chocolate Coconut Whipped Cream: Same as above but enriched with cocoa powder. Because cocoa makes everything better.

37. Stevia Coconut Whipped Cream: 

Fauxccinos

These blended coffee styled drinks are yummy, refreshing, dairy-free friendly, and save you a trip to the local coffee shop too.

Vanilla Bean Fauxccino-www.thenourishinggourmet.com

38. Vanilla Bean Crème Fauxccino: Ultra creamy and sweet.

39. Salted Caramel Mocha Fauxcchino: Need I say more?

40. Chai Fauxccino: When you don’t want yours hot, drink it ice-y cold!

Freezer pie

chocolatebananapie

41. Banana Coconut Freezer Pie: This fancy looking dessert is very easy to make and is sweetened only with bananas! It uses coconut milk for a creamy dessert that is dairy-free, and has a grain-free nut crust. Yum!

Enjoy!

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: Dairy Free, Egg Free, For the Kids, Gluten Free, Grain Free, Snacks

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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