Pumpkin Chia Pudding - Ayurvedic for a change?

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Pumpkin Chia Pudding

Adapted from The Everyday Ayurveda Cookbook by Kate O’Donnell 

by Blue Heron Kitchen 

I like this recipe so much. It’s gluten and dairy free. It has no processed sugar. It has protein! Enjoy this pudding as a meal, for breakfast, lunch, or as dessert. It’s not too sweet. Of course, you may wish to make it sweeter. I had some date issues (the Medjool date kind, thank you), so I left them as chunky treats in my pudding. They didn’t blend (in my Vitamix, go figure.) I recommend that unless your dates are extremely moist fresh, soak them in warm water for about 10-15 minutes before adding to the blender. Or, you can add date or coconut sugar or a tablespoon of raw honey. 

The spice mix (recipe below) is a great one to have on hand. It’s so nice to change it up and substitute it for your conventional pumpkin pie spice. Add it to your seasonal baked goods. It’s really lovely and an added perk is that it'll aid your digestion!

Ayurvedic cooking is a world that I’ve just begun to explore. Seasonal cooking is integral to this world. It makes sense to eat what’s in season, doesn’t it? When it’s cold, have soup. When it’s hot, eat cooling foods. When it’s Thanksgiving Indigenous People's Day, eat pumpkin.

Kate O’Donnell writes cookbooks for westerners. I recommend you look at her books.

I hope you enjoy this simple recipe. 

peace, love, pumpkin and

thank god for Joe and Kamala!

jane

Pumpkin Chia Pudding

Ingredients:

2 Tbsp. chia seeds (I use organic)

½ c. non-dairy milk (almond, oat, cashew)

½ c. pumpkin puree (homemade is best, but if using canned, organic is best)

½ tsp. vanilla extract or ¼ tsp. pure vanilla powder

1 Medjool date or 2 deglet moor dates, pitted, soaked for 10 minutes and drained

1 tsp. pure maple syrup, organic is best

1 tsp. ‘everyday sweet spice mix’* (recipe below) (or pumpkin pie spice)

optional dash of freshly grated nutmeg for garnish.

Procedure:

In a small bowl, soak the chia seed in the non-dairy milk, for five minutes, whisking frequently to make sure they don’t clump.

In the container of your blender, put the remaining ingredients except the nutmeg. After five minutes of soaking, put the chia seed mixture on top.

Blend on high for two minutes, until smooth and whipped.

Put into two dessert bowls or one bowl for a main dish. 

Serve with a dash of freshly grated nutmeg.

*Everyday Sweet Spice Mix

(You can halve this recipe if quantity is too large.)

2 Tbsp. ginger

2 Tbsp. cinnamon

1 Tbsp. ground cardamom

mix together with a whisk and store in a small jar. 

Banana Carrot Muffins

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Banana Carrot Muffins

Gluten/Dairy-free/Paleo

Adapted from DailyMeals by My Little Blue Heron

It’s back to school time, and for some, the end of summer is delicious. I haven't shared recipes for ages. I've shifted my diet from gluten and diary free to Paleo or "Palee-ish". I have a mess of famtastic recipes to share with you, and I hope to start churning them out on a regular basis (again.)

These easy and fun to make muffins will keep you happy and your pantry or freezer stocked with a delicious and healthful grab ‘n go breakfast, snack, dessert or teatime option. These may become your finest muffin accomplishment of the year. They're easily mine.

I am so happy to share this recipe and some MLBH trucs! Let's get crackin'!

My Little Blue Heron trucs:

My favorite almond flour is Wellbee’s. It’s ground super fine, and if you use almond

flour as a flour sub, it’s worth the price. I also use and like Anthony’s almond flour. It’s not

as super fine, but it’s excellent quality, and if you sift it, it’s beautiful. You can buy it for a

little (but not much) less. 

Buy organic bananas. I look for smaller and rounder/plumper fruit.

     

Buy organic carrots. Think about it: these are hanging out in the dirt where they could

be bathing in pesticides that will be inside of you. Organic carrots seem to taste sweeter.

Buy the biggest, fattest ones available. For this recipe, if you can manage it, shred the

carrots by hand. That way they won’t be soggy.

 I cop to Trader Joe’s walnuts. Fresh, inexpensive and delicious.

Diamond Crystal is the best kosher salt. It doesn’t have other stuff in it.

Use Ceylon Cinnamon. It’s supposed to be healthier because it doesn’t contain large

amounts of coumarin. Coumarin is an anti-coagulant (If you're of un certain age, you've

heard of the drug, coumadin) and it (like it seems just about everything) can mess with

your liver. This health warning is only if you eat cinnamon in bulk (I do). But another good

reason is that real Ceylon cinnamon is delicious and more delicate and finer. It's sweeter

than the 'other' cinnamons. Look at the label: it should come from Sri Lanka! Don't 

freak out if you're using Cassia or Korintje: you won’t get sick. This is just the current

buzz.

Maple syrup is personal. I like mine both dark and light. It depends on what I'm using it 

for. Paleo diets use NO refined sugar, so pretty much, we use maple syrup, honey, dates

and I use coconut sugar, too. Back to maple syrup: For baking, dark seems to work very

well. Grade “B” is no longer a grade, so you'll read descriptions that say, “formerly grade

b”. I found a wonderful Canadian brand that’s dark and delicious called Escuminac. It’s

so fine. A more economical option: NOW brand is organic and really delicious.

By now you probably know that when a banana is beyond recognition, you should

freeze it. Remove its skin and put it into a Ziploc freezer bag and smash it up (fun). Label

how many are in the bag. Use them for baking, in smoothies, or add to your hot (or cold)

cereal.

 I think buying already ground flax seed should not be your first choice. I think

buying whole seeds and grinding them in your spice grinder is what you should do. I

keep my flax seeds (I like golden ones, but after reading about it, I don’t think there’s any

significant nutritional difference between dark or golden) in the fridge. I add them to my

smoothies and grind ‘em in small quantities to add the ground flax to salads and cereal.

BTW: Did you ever think you'd eat linseed (in bulk)? 

Make these muffins on a rainy day or when the subway is messed up (both almost any day in NYC). Make them when you have too many bananas that are overripe, or when you want your kitchen to smell like carrot cake. If you're a teacher or you work in the schools or your child is returning to school, and you want to start getting it all together for the upcoming school year, start grating your carrots. 

For whatever reason you may choose to make these muffins, I hope you love making them and enjoy eating them.

With love and मेत्ता,

jane

Maple Syrup from Canada 🍁🍁🍁🍁🍁

Banana Carrot Muffins

Equipment:

Muffin tin (12), silicone, non-stick, or old-fashioned muffin liners. Box grater, liquid measure cup, measuring spoons, whisk, measuring cups, large bowls, mixing spoons, spatula, optional Vitamix, optional electric stand or hand mixer.

Ingredients:

2 cups almond flour, finely ground, blanched

3 ripe bananas (from the freezer is great!)

3 eggs, size large, room temp.

3 medium organic carrots shredded (about 1 ½-2 cups)

¾ c. walnuts (or ‘other’ nuts of choice), chopped

2 Tbsp. flavorless oil (Canola, Grapeseed, Avocado, Sunflower)

1 Tbsp. apple cider vinegar

2 tsp. baking soda

1 tsp. kosher salt

2 tsp. ground cinnamon powder

¼ tsp. vanilla powder or 1 tsp. pure vanilla extract

2 Tbsp. maple syrup

¼ c. dried currents or other dried fruit of choice

            (may use fresh berries or diced apple)

2 tsp. ground flax (flax meal) or chia seeds

variation for fall!: try a combination of diced dried apples and raisins, cinnamon, 1/4 tsp of freshly grated nutmeg, 1/4-1/2 tsp. ground allspice .. and the leaves'll start changing as you take a bite. 

Procedure:

Preheat oven to 350º F. and put rack in the middle of the oven. Prepare muffin tins.

Shred carrots and set aside.

ORANGE!

Measure and chop walnuts and set aside.

Measure currents or ‘other’ dried or fresh fruit and set aside.

In a LARGE bowl: Measure almond flour, flax meal, baking soda, salt and cinnamon.

Whisk together and set aside.

a whiskit (for my daughter)

In the container of a Vitamix (or with a hand mixer, electric stand mixer or you can do this by hand!), mix together: banana, eggs, oil, vinegar, vanilla powder (or extract) and maple syrup. (If doing by hand, first mash the banana and then add the rest of the ingredients).

Pour the wet mixture into the dry mixture and mix well, until fully combined.

Fold in grated carrots.

Add walnuts and currents 'other add-ins' and mix until incorporated. (Don't be alarmed: this batter is wet!)

Fill muffin tins (they won’t rise much), and bake for 25-35 minutes, depending on size of muffin, how wet the batter, how accurate your oven is, and how firm you want the muffin to be. If you're finding it's not firm enough, bake a little longer. This is a MOIST (but not mushy) muffin.

Remove from oven and cool on rack. As soon as you can handle, remove from muffin tin so they won't steam. 

Cool completely and enjoy! Store in fridge for up to a week. Or, wrap in waxed paper and store in Ziploc freezer bags and pull from freezer. This may be politically incorrect, but they nuke really well.

Fudge

photo by Jonah Rosenberg

FUDGE 

gluten-free, with dairy-free and nut-free variations

adapted from Sunbutter by My Little Blue Heron

Easy to make, chocolatey, rich, satisfying and scrumptious, this creamy confection keeps well, is great for kids and adults .. in time for Passover (not macaroons!), Easter and will be a satisfying nosh for the upcoming impeachment hearings!

Adjust this recipe .. to your taste and diet: make yours with cocoa or cacao, vegan and nut-free, vegan and nutty, buttery and nut-free or pull out those stops and make it chocolatey, buttery and nutty. 

If you're using cocoa, choose a good quality dark one. I like Valhrona from France. I buy it (in bulk) on Amazon. You can find this and other excellent brands at very good markets. If high end cocoa doesn't appeal to you, pick up some Hershey’s Special Dark cocoa – it’s easy to find, and it's good. Alternatively, use raw cacao. Cacao is what our neighbors and friends from Mexico use for molé sauce.

Navitas Naturals is a great choice:  

Cacao'll quell chocolate cravings whilst supplying you with important nutrients like magnesium and iron.

(oh) Fudge keeps "forever" in the fridge. You can freeze it, but it's not going to last that long.

Nut allergies?, use sunflower butter. Buy “Sunbutter”, or make it in your Vitamix. Buy roasted, unsalted sunflower seeds. (Trader Joe’s is a great resource.) It's so easy: throw them in your Vitamix and use that tamper thing. Make any nut butter for this recipe!: almond, hazelnut, cashew or peanut butter. Be sure to buy roasted and unsalted nuts. Make sure your nuts are fresh. Expired nuts are bitter and should be discarded. For obvious reasons, making your own is always your best choice. Of all the nut butters, peanut butter (a legume butter) will lend a strong flavor to your fudge (which isn’t necessarily a bad thing.)

MLBH truc: Store opened nuts in the freezer, and use them as soon as possible because they begin to taste like the freezer pretty quickly. You can toast unused nuts in the oven at 350º F. until they're just slightly toasted (the oils will surface). Cool them completely and store them in a glass jar in a cool pantry. Use them for eating, baking, and for sprinkling on salads and veggies. 

Be creative: swirl some raspberry or strawberry jam thru the fudge before you put in in the fridge. If you're making this for kids, melt some marshmallows (or be lazy and use Fluff).  Mix in some cocoa nibs or chocolate bits, chopped nuts or dried fruit. Candy some orange rind and lay a piece on each square. Use liquor instead of extract…try Frangelico, Grand Marnier or coffee liquor. I infused my hazelnut fudge with Frangelico and decorated it with candied violets. (You can candy your own violet petals by brushing them with egg white and sprinkling them with sugar and letting them dry, or you can order them online.) I bought mine at Kalustyan's in NYC. You won't find them in their online catalogue, but if you call them, they may be available.

Are you leading a dairy-free life? Easy: use coconut oil, but use refined coconut oil. Refined coconut oil won’t dominate the confection, and you'll decide what layers of taste you want without coconut masking all other flavors. Refined coconut oil is pretty much odorless and doesn't readily taste of coconut. In the U.S., I like Spectrum brand.

Vitacost.com is a great online market. If you’re not already familiar with this resource, do check it out: great products, competitive pricing, and their house brand is terrific, and much less pricey (super fine rice flours – and yes, refined coconut oil!) Good to know: excellent customer service. Any issues? They're good eggs.

MLBH truc: Sift your 10X (powdered sugar) and cocoa twice: first separately, then together. Fudge umami guaranteed.

peace and love,

jane

photo courtesy of Jonah Rosenberg

Fudge

Prepare:

Lightly spray and line: a quarter sheet pan, or a small cake pan (8x8 or smaller), or a small loaf pan, with parchment or non-stick foil, leaving ends hanging over two ends of pan, enabling you to lift fudge from pan for cutting.

Vanilla powder is recommended for certified GF baking.  

Ingredients:

¼ c. unsalted butter or refined coconut oil

1/3 c./100 ml. milk or culinary coconut milk, “lite” or regular/nondairy milk

2 tsp vanilla extract or ½ tsp. vanilla powder or liquor/flavoring of choice

4 ½ c./196 g. 10X (powdered sugar), sifted

½ c./46g. cocoa powder or raw cacao powder, sifted

¼ to ½ tsp. salt

½ c. sunflower or nut butter of choice

optional additions: cocoa nibs, chopped chocolate, jam, coconut, marshmallow, chopped nuts, dried fruit...

Procedure: 

1. Sift together the 10X and cocoa/cacao, and salt. Set aside.

2. Measure sunflower/nut butter. Set aside.

3. Measure milk/coconut/nondairy milk. Set aside.

4. In a large saucepan, melt butter/coconut oil.

5. Stirring, with a wooden spoon, add sugar/cocoa mixture, a little bit at a time, until completely   
    blended.

6. Fold in sunflower or nut butter.

7. Fold in optional ingredients.

8. Using a spatula, transfer to prepared pan, smoothing the top with a spatula or knife.

9. Cover with a piece of parchment or waxed paper and refrigerate until firm.

10. Lift from pan and using a sharp knife, cut to desired shape and size. Cut all or leave some
      and cut "on demand".

11. Keep fudge well wrapped in a covered container in the fridge.