Cranberry Orange Bread - Gluten Free!

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Gluten Free Cranberry Orange Bread

Adapted from Colette Martin by My Little Blue Heron Kitchen

I love cranberry bread, and since I was ordered to cut gluten in 2016, this loaf is a taste I've missed. I found this recipe online and tweaked it. It had been stripped of gluten as well as of granulated sugar, dairy and eggs. So, in my quest to recapture the original recipe, I added back as many of those bad boys as I could from the original recipe. Gluten free with crust crunch?!  Crantastic!

Ingredients are listed by weight. Ohhh, please don't sigh or even worse, leave. Here's an inexpensive one, available on Amazon in the U.S. There are so many, and they fluctuate in price. You'll love having this scale in your kitchen. And while you're at Amazon, with Omicron and Delta's dirty dancing, get yourself your very own Covid test! 

I recommend King Arthur "all purpose" gluten-free flour blend (the one without xanthan gum), but if you have a different blend, please do use it.

In New York, you can still find cranberries in the market. Buy a bag or two and freeze! Whole Foods sells frozen cranberries. You only need 1 cup of cranberries for the recipe, so one bag'll last for a few batches. Chop them up frozen and add directly to the batter. Both store bought and freshly squeezed orange juice work well.

I haven't added chopped nuts (yet.) If you do, I'd love to hear from you!

I like to make little mini-loaves and freeze them. You can make a large loaf (8 x 4), smaller loaves, or even cupcakes. 

Like most gluten free baked goods, this loaf is most delicious when cooled and enjoyed, freshly baked. I hope you'll enjoy this old fave as much as I've loved savoring this taste memory.

peace, love and good health to you, 

jane

Cranberry Orange Bread - Gluten Free

Equipment: Loaf pan or muffin pan, mini muffin pans or small loaf pans, hand or stand mixer

Ingredients:

 

340 g. Gluten free flour blend of choice (without xanthan gum) I prefer King Arthur brand

6 g. flaxseed meal

3 g. xanthan gum

12 g. baking powder

2 g. salt

3/4 milk of choice (I use dairy free milk)

1/4 c. orange juice

2 eggs, size large, room temperature

1/3 c. melted butter or mild tasting vegetable oil

149 g. granulated white sugar

1 c. cranberries, fresh or frozen, coarsely chopped

1 1/2 Tbsp. orange zest (no pith!)

Procedure:

1.    Preheat oven to 350º F. Light oil or spray with release loaf pan or line muffin cups with paper liners

2.    In a large bowl, whisk together dry ingredients and set aside.

3.    In the bowl of a stand mixer, or if using a hand mixer, in another large bowl, combine wet ingredients with sugar and eggs, blending until well-combined (about 2 minutes), scraping down, if necessary.

4.    Dump in the blended dry ingredients and blend until smooth. Add chopped cranberries and orange zest. Blend on low until just combined.

5.    Pour into prepared pan or pans. Bake in the middle of pre-heated oven. Time will vary, depending upon size of pan. For one large loaf, approx. 45-55 min. (check after 40 minutes), less for smaller loaves, until toothpick inserted comes out clean.

6.    Release from pan or pans and cool on rack. Serve slightly warm or completely cooled. If wrapping, wait until completely cooled. Wrap and store in fridge or freeze.

Khichari - Rice and lentil one-pot meal

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Khichari

A one-pot grounding and soothing dish

Adapted from Divya Alter by My Little Blue Heron Kitchen

 

Want to experiment and change up how you're eating? After the parties canceled gatherings, when you're ready to to clean-up your kischkas, simplify, and heal your body, try khichari!

Khichari is known for its soothing and healing properties. Khichari (pronounced "kich-di") is Indian/Ayurveda comfort food. It’s delicious, healthy and after eating chocolate, cookies, pasta, and whatever else fun holiday foods you've enjoyed, this is a great dish to prepare. 

With various ingredients  that you'll have on hand, this is a quick and simple dish to make. It’s easy, inexpensive to prepare, and it's fun to eat! Some folks eat Khichari for a solid week to cleanse.  

Your kitchen will smell like heaven. Once you've made your first pot of khichari you'll want to vary ingredients and spices. (I added some ground fennel to this batch.) The ratio of lentils to rice can be changed, too. If you want to cut down on the rice, use half rice/half quinoa. 

Some basic ingredients for khichari (try to get organic)

·      Yellow split mung dal (lentils)

·      White basmati rice

·      Optional quinoa

·      Ground turmeric

·      Fresh Ginger (Use powdered if you don't have fresh.)

·      Curry or bay ("Cassia") leaves - (Indian bay leaves are different than western bay.)

·      Vegetables: carrots, sweet (not white) potatoes, taro root (also called “edo” root .. buy small, firm ones that fit in the palm of your hand), string beans, asparagus, celery root, daikon radish, leafy greens (like swiss chard or spinach)

·      Ghee (organic if possible)

·      Green Thai chile (the tiny green chile’s you find in Indian markets, and in a pinch, a jalapeno will be fine)

·      Sea salt or if you can get it, “Soma” salt

·      Fresh cilantro

MASALA means 'spice mixture' - and you'll need it!

To make a masala (it's what some people call “curry powder”), you'll need a good grinder. A coffee grinder designated as a spice grinder should do! 

This recipe calls for "Grounding Masala". Click on "masalas" above to link you to the recipe. If you're not feeling motivated, find an all-purpose masala powder. Suggestion: try "Mom's Super Spice Masala".  

I love the addition of green veggies. This stew then becomes a well-balanced one-pot meal. I like asparagus and spinach, too. But you can add whatever greens make you happy!

Serve hot, garnished with a drizzle of olive oil, some freshly ground black pepper and plenty of freshly chopped cilantro along with slices of lime. 

Serve with a chutney of your choice. I love date and tamarind or mint chutney. The lime is a surprise - you'll love it!

peace, love and kichiricoo,

jane

Khichari - Rice and Lentil Stew

Equipment: Spice grinder (to grind spices for your masala!), 4-qt. saucepan with lid

Ingredients:

1/2 c. yellow split mung dal (or red lentils)

1 c. basmati rice

1 Tbsp. ghee (or olive oil, or if you like, sesame oil)

1/2 tsp. ground turmeric

1 Tbsp. grated fresh ginger, or use powdered ginger (use less.) I like sunthi ginger, which is supposed to have magical powers (it couldn't hurt)

6 curry leaves (fresh preferred, but you can use dried - I do all the time) or 2 cassia bay leaves

1 small Thai green chile, seeded (left whole or minced .. your choice!)

2 1/2 tsp. grounding masala (see above link to "masalas")

2 tsp. salt (or to taste .. I prefer beginning with a little less - even half,  and then adding to taste)

2 - 3 (or more!) c. diced vegetables of choice: carrots, sweet potato, edo (taro root), beets, zucchini, green beans, asparagus, leafy greens. If using green beans, zucchini, green beans, asparagus or leafy greens, hold off until last 15 minutes of cooking. 

Garnishes:

Olive oil

Fresh, coarsely ground black pepper

Cilantro

Lime Wedges

Chutney of choice

Procedure:

1.   Soak dal (split yellow lentils) and rice together, for 30 minutes.

2.   Meanwhile, mise en place time! (Measure out everything and have it all ready to go.)

3.   Drain the soaked dal and rice and rinse with cold water, very well, until water runs clear. Drain well and set aside.

4.   In a 4-qt. saucepan, melt the ghee (or other oil of choice) over low heat.

5.   When warmed, add turmeric and stir for just a few second, taking care that it doesn't burn.

6.   Add all other spices, including curry (or cassia) leaves and chile (I leave mine whole), EXCEPT the grounding masala and salt and stir for a few seconds until sizzling. 

7.   Now add the well-drained dal and rice and over medium-low heat, stir until almost dry. 

8.   Add masala, salt and veggies and 4 cups of water. Bring to boil over high heat. Reduce heat to low, cover and cook, stirring every ten or so minutes to make sure the stew isn't sticking to the bottom. Do this for about 15-20 minutes and add water, as needs. (This dish drinks water.) In the end, you'll choose your favorite texture: firm, al dente, creamy or soup.

N.B. If you're adding quicker cooking vegetables, add later, about 15-20 minutes into the cook.

Depending upon your rice and dal (age and humidity in your home), and soaking time, cooking time will vary. You'll know when your perfect consistency is reached. (Keep tasting!)

Garnish and serve hot. If you prepare this in advance, add some water when you reheat. 

Serves 4 very generously.

Black Eyed Peas (Lobia Masala) for 2022 - Indian "Jain" Style, Vegan

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Lobia Masala, (Black Eyed Peas)

No Onion, No Garlic in your pressure cooker

Gluten and dairy free, Vegan

Adapted from Archana's Kitchen by My Little Blue Heron

Some folks like to celebrate the new year with traditional foods (and drink.) Black eyed peas are eaten in some homes at New Year's. I discovered this recipe and it rocks. 

Whether you prepare it for New Year's or Old Year's or any time, it's so delicious. Prepared, these black eyed peas are creamy, comforting and if you're feeling the impact of the current economy, this is a very inexpensive meal to prepare. Black-eyed peas are high in protein and fiber, along with micronutrients such as folate, copper, and thiamine.

Have digestive gripes with legumes and beans?  If you soak the lobia for a full 24 hours, changing the water once, you'll notice a big difference. Some people just can't digest the sugar chains, and I usually have problems with legumes, but I have great success with the long soak, eliminated alliums (garlic and onions), and I also supplement risky meals with these digestive enzymes.

You'll need some ingredients that you can get at an Indian grocer. When all fails, try Amazon! Like: if you can't get fresh curry leaves, try these (from Amazon!) I use them, and they're awesome. I like Kashmir chilli powder, and 'besan' flour is chickpea flour (easy to find.) Tamarind paste? I like Tamicon. And, if you can't find jaggery (I cop to the powdered), use raw sugar or coconut sugar. If you miss the flavor of garlic, try adding some asafetida or "hing", what those folks who don't eat onion or garlic use as a substitute. I have "Best Hing Ever". Beware: it packs a ping.

You might throw in tomatoes, but I stick with the tang of tamarind and opt out of nightshades for this lovely curry.

Here's to your good health, inside and out. Happy 2022 and happy every day, too!

peace and love,

jane

Black Eyed Pea Masala 
"Lobia Masala"

Equipment: Pressure cooker or Instant Pot

Ingredients:

1 cup black eyed peas (lobia), soaked for at least 2 hours, but preferably for 24 hours, with one rinse and change of water

1-2 tbsp. olive or avocado oil

1 inch of fresh ginger, peeled and finely chopped (more if you're a ginger nut)

2 green chillies whole or, seeded and chopped - you're the boss

2 sprigs of curry leaves (or about 12-15 dried curry leaves)

1 tsp. cumin seeds (jeera)

1/2 tsp. turmeric powder (haldi)

1 tsp. red chilli powder (I like Kashmir)

1 tsp. coriander powder (dhania)

1 Tbsp. gram flour (besan) ... chickpea flour

1 Tbsp. tamarind paste

1 tsp. jaggery (or other sugar)

salt, to taste (approx. 1 1/4 - 1 1/2 tsp.)

1/2 c. cold water +  2 c. cold water (more or less)

opt., tiny pinch of hing (asafetida)

coriander (cilantro) for garnish/serving

Procedure:

1. Wash black eyed peas, picking out any stones or foreign matter. Cover with fresh, cold water (by at least an inch or two.) Set aside, ideally for 12 hours. Rinse, repeat and let soak for another 6-12 hours. Drain and rinse.

2.  Have all ingredients measured and ready to go (mise en place.)

3.  Using an Instant Pot, on 'sauté' mode, heat oil. Add cumin seeds, chopped ginger, green chillies, and sauté for a few seconds.

4.  Add the besan (chickpea flour) and the 1/2 c. cold water, stirring constantly to make a smooth paste.

5.  Now, add the turmeric, coriander, red chilli powders, jaggery (sugar), salt, hing (if using), and tamarind paste, followed by the drained and rinsed black eyed peas with about 2 c. water.

6. Stir well, change mode of pressure cooker to "chili/beans" and cook for approx. 15 min. (depending on how long you soaked the beans.) On a conventional Indian pressure cooker: 4-5 whistles on medium heat.

Let pressure release on its own. Adjust consistency and if needed, cook longer. (You will get the knack of this dish after one or two times.)

7.  Check seasonings and adjust.

8.  Serve with: rice, and if you eat gluten, with roti, your favorite chutney, sprinkled with some chopped coriander (cilantro.)

Serves 4

Mousse - non-dairy, creamy and elegant

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“Mousse”

Chocolaty, Elegant, Simple, Health-full, and Delicious!

Adapted from detoxinista.com by My Little Blue Heron

Avocados. 

I love those bags of tiny avocados. They’re perfect-sized, but what do you do with too many ripe ones? I found this great recipe and with a little twist, here’s my mousse. 

This one's elegant enough for a holiday dinner party or for a healthy snackeroo. If you’re vegan or if you’re entertaining a vegan, this is a fantastic and elegant dessert. Promise: this will not taste like chocolate guacamole.

And you can freeze it!

My Vitamix is one of my best kitchen tools. If you have one, a small food processor or a hand blender, voila! 

Don’t hesitate to play around with the ratio of cacao/carob/cocoa. Whatever you have on hand or like best will work. I like to use carob because it’s naturally sweet and it has no caffeine. But some folks don’t like the taste of carob. Try fooling around. It’s safe to do this in the kitchen.

If you have vanilla extract, that’s fine, but try some pure ground vanilla. There’s no alcohol and it’s always gluten free. I like this one, available on Amazon in the U.S. 

Added fruit can be fresh, frozen, or freeze-dried. Fresh or frozen will add more texture. If you’re okay with seeds, fresh or frozen raspberries will add them. You can mash through a fine sieve and separate out from the seeds, too. I've had the most success with freeze-dried raspberries (Trader Joe's!) No seeds. If you add freeze-dried, add a little at a time until you're happy.

Be mindful of how much water and ice you add. Add each a little at a time, until you achieve mousse.

Serve: plain, topped with fresh raspberries, non-dairy whipped cream, chopped up toasted nuts or coconut (only if you’re using these flavors in the mousse.) Or some shaved dark or unsweetened chocolate.  Portions should be kept small(ish) because avocados are rich, filled with good fats, and you'll be surprised at how satisfying a small portion is. 

Happy Holidays! Happy, Healthy 2022!

peace and love,

Jane

Mousse

 

Equipment:  Power Blender, small food processor or hand blender

 

Ingredients: 

4 small or 2 large ripe avocados

8 Tbsp. combined: cacao/carob/unsweetened cocoa powder

6 Tbsp. pure maple syrup (to taste, less if using carob powder)

¾-1 tsp. pure ground vanilla or vanilla powder or extract*

Approx. 6 Tbsp. water + ice cubes, adding more, as needed

2/3 cup frozen raspberries or approx. ½ c. freeze-dried raspberries

         (may substitute other fruit, such as cherries)

Garnishes (optional): fresh fruit, chopped nuts, coconut, whipped topping,

                        shaved chocolate

 

Procedure: 

Scoop the flesh of the avocados into your blender/food-processor. 

Add all ingredients including the minimum amount of water.

 

Scrape down sides, as needed. Add ice cubes and more water until 

desired ‘mousse’ consistency is reached. 

Taste and adjust, adding additional syrup, fruit, vanilla,

or you may want to add a different flavor (almond, hazelnut extract, coconut flavor?!)

 

Garnish, and serve immediately or refrigerate until ready to serve. 

Before serving, you can lighten the texture by whisking with a hand-held whisk.

 

MLBH Truc: Freeze leftover mousse. Defrost and whisk to return to

original texture.Garnish and serve!

 

 

 

 

 

 

Carob Chia Pudding

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Carob Chia Pudding

My Little Blue Heron

Carob isn't chocolate, but it's often used as a stand-in. If you’re a devoted chocoholic, you’ll snort at this statement. I’ve never been a chocoholic and I admit, I’m a vanilla. But excellent chocolate is delicious. I am not turning my back on chocolate. This is just not about chocolate. It’s about carob. 

When you’ve had enough, say “cacao.” 

Some interesting facts about carob: 

Carob is from an evergreen tree that’s indigenous to the Mediterranean and the Middle East. The pods that grow on the tree are ground into carob powder.

Wikipedia refers to carob powder as an “ersatz cocoa powder”, popular during the 1970’s natural food ‘movement’. (Will someone please edit that article.)

Carob is naturally sweet and chocolate is naturally bitter.

Chocolate is associated with triggering migraine headaches. Carob is not.

Are YOU a chocoholic? Seems like every other person I meet is. There’s truth to it. Wikipedia says, “Enkephalin triggers opioid receptors similar to those triggered by heroin and morphine use. This chemical leads the brain to desire more after chocolate is initially consumed, which can lead to addiction.” There’s lots more to read about this, and I don’t think it’s exclusive to chocolate. It probably has much to do with sugar and fat. But it makes sense. There’s a great deal of both in delicious chocolate.

Let’s return to carob. Here's a link to the NIH article on the nutritional profile of carob. It's pretty cool.

Making chia pudding is a snap. I prefer the texture when I make it in my blender, but you don't need a blender.

It’s dairy free, gluten free, vegan, low in sugar, high in fiber and it has protein and nutrition. I like the addition of maple syrup, but if you don’t want it sweet, omit the maple syrup, or add some stevia! Well, wowza me yowza.

You can add stuff, like chocolate carob chips, toasted coconut, or when you serve it, add some fresh fruit. Try some dairy free whipped oat or coconut topping!

Join me while ersatz back to the 70’s? 

pudding peace and love out to you,

jane

Carob Chia Pudding

Ingredients:

1 cup almond milk (or any milk of your choice)

2 Tbsp. carob powder (I like Anthony’s Organic)

4 Tbsp. organic chia seeds

¾ tsp. pure vanilla powder (linked) or 1 tsp. pure vanilla extract

optional: 1 Tbsp. pure maple syrup (or sweetener of choice)

Procedure:

Using a blender: (I use a Vitamix), place ingredients in listed order in your blender and pulse until mixed. You may have to stop and scrape down the sides. Pour into one large serving bowl or individual pudding cups. Refrigerate several hours or overnight.

Using a bowl: To the almond milk, whisk in the ingredients. Wait 5 minutes and whisk again to prevent chia seeds from clumping. Wait 10 minutes and whisk again. Pour into one large serving bowl (or use the same bowl) or individual pudding cups. Refrigerate several hours or overnight.

Serve “as is” or garnish.

Serves 2

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Masalas for Ayurvedic Cooking

Adapted from Divya Alter and Kate O’Donnell

by My Little Blue Heron

 

In the East, masalas (masala means spice) vary from family or home to home, region to region and in Ayurveda, by dosha or season. If you don’t know about doshas, that’s fine. If you’re curious, read about the three doshas: Vata, Pitta and Kapha. 

From the very small amount I have learned, Ayurveda is about finding balance. 

 

These masalas will come in handy to create beautiful dishes like Khichiri, dal from Alter’s and O’Donnell’s books as well as from your arsenal of recipes. I use them in my everyday cooking, too… especially the ‘sweet’ masalas. I substitute sweet masala for dried fruit in my Ayurvedic Oatmeal!

 

MLBH Truc: Buy a good spice grinder. The sharper and more efficient the blades, the finer your blends will be. The link will take you to some serious grinders (I have one.) But a good quality coffee grinder will work well!

 

Label your masalas and store them in airtight glass jars away from light and heat. 

 

To use masalas: add them at the beginning of cooking, or use them at the end of cooking, “tempering” spices by warming a small amount of ghee and adding the masala for a few seconds just until the spices release their aromas, immediately removing from the heat, taking care not to burn these delicate spices.  Then drizzle the aromatic mix over cooked veggies or rice, covering the dish and allowing the flavors to marry. Yum! 

 

peace, love, balance and spice,

jane

 

Raw Spice Masalas

 

Procedure for all Masalas:

Place spices in electric grinder and grind to a fine powder. Store in a glass jar away from light and heat. 

Sweet Masala

You’ll adore this one. These sweet spices are on the calmer side. Add this masala to warm cereal, puddings, cookies, muffins and smoothies*.  Aromatic and soothing, you’ll be glad you bought rose buds. (Add them to black tea!) These spices are great for breaking down carbohydrates and the natural sweetness of these spices may suffice with no need to add additional sweetener to some of your dishes!

 

1 Tbsp. fennel seeds

1 Tbsp. coriander seeds

1 Tbsp. dried rose petals of buds

1 ½ tsp. cinnamon granules or crushed cinnamon bark

¾ tsp. green cardamom seeds (not the pods!)

¾ tsp. pure vanilla powder

 

*For baking, add 1 tsp. sweet masala for every 2 cups of dry ingredients. For liquid, (best heated but not a deal breaker) ½ tsp. sweet masala for every 1 cup of liquid.

 

 

Sweet Masala (with previously ground spices)

This is a 1-2-3, quick and easy to put together masala. These sweet spices are a little “fiery” and may help stir up your digestion. I sprinkle this on yogurt, oatmeal and on baked sweet potatoes! I don’t add the nutmeg. When I want to taste nutmeg, I grate it on the spot. 

 

2 Tbsp. ground cinnamon

2 Tbsp. ground ginger

1 Tbsp. ground cardamom

optional: 1 tsp. freshly grated nutmeg

 

Grounding Masala

For cold weather and airy (Vata) digestion. this masala helps with digestion and circulation, but won’t overheat the body.

 

2 Tbsp. coriander seeds

2 Tbsp. fennel seeds

1 tsp. ground turmeric

1 tsp. cumin seeds

1 tsp. whole cloves

1 tsp. Sunthi ginger 

       (No Sunthi ginger? Use regular powdered ginger.)

¾ tsp. black peppercorns

  

Digestive Masala

Kalonji (“Black”) seeds help to clean out any remaining residue in the digestive tract. “Black” seeds are said to address ailments like hypertension, fungal infections, diabetes and ulcers. These are ‘claims’, not medical facts. This masala combines spices to balance the cleansing effects of the Kalonji seeds with more calming spices for digestion. 

 

Add this masala at the beginning of cooking mixed vegetables, soups, or leafy green vegetables

 

2 Tbsp. coriander seeds

2 Tbsp. fennel seeds

2 tsp. cumin seeds

2 tsp. kalonji seeds (also called “black seeds”)

2 tsp. ground turmeric

 

 

 

Energizing Masala

Is your Kapha on? This masala helps to wake up slow digestion and sluggish fat metabolism. It’s good for weight reduction diets or when Winterlockdown/quarantine is making you feel like a sloth. If you’re feeling ‘fiery’ (Vata), this will heat you up more.

 

1 Tbsp. coriander seeds

1 tsp. fenugreek seeds

1 tsp. cumin seeds

1 tsp. ajwain seeds

½ tsp. powdered ginger

½ tsp. ground turmeric

¼ tsp. black peppercorns

¼ tsp. cinnamon granules or crushed cinnamon bark

¼ tsp. black cardamom seeds (from 1 or 2 pods)

¼ tsp. salt

 

 

Cooling Masala

Cooling, but not recommended if you have an acidic tummy.

 

4 tsp. fennel seeds

2 tsp. coriander seeds

1 tsp. black peppercorns

1 tsp. coconut sugar

 

 

Bonus! 

Digestive Tea Masala (Using WHOLE spices)

Tummy grumbles? I keep it on hand and steep it when my stomach’s feeling grumpy. It’s delicious and soothing. If you like it sweet, add a little raw honey. If you’re feeling a little shut down (haven’t been out much?), open your heart a little 

N.B. You can reduce the amount of spices. They’re equal in proportion. Mix them together.

 

Whole spices:

2 Tbsp. Coriander

2 Tbsp. Cumin

2 Tbsp. Fennel

 

Directions: Steep ½ Tbsp.* in 2 cups of boiling water for 10 minutes. Pour through strainer. Sip contentedly.

* If you’re feeling a little shut down (haven’t been out much?), open your heart a little and add 1 tsp. of dried rose petals or and steep altogether.