Grain Free Dinner Rolls

**Simple to make and best eaten fresh or will need to be toasted.

Ingredients

• 1 cup tapioca flour (starch) 

• 1/4 – 1/3 cup organic coconut flour

• 1 teaspoon sea salt

• 1/2 cup warm water

• 1/2 cup olive oil

• 1 large egg, whisked

Instructions

1. Preheat oven to 350 degrees F.

2. Combine the tapioca flour (you can substitute arrowroot flour/starch) with the salt and 1/4 cup of the coconut flour in a medium bowl. Mix well. 

3. Pour in oil and warm water and stir. Add the whisked egg and continue mixing until well combined.

4. If the mixture is too thin you should add one or two more tablespoons of coconut flour – one tablespoon at a time – until the mixture is a soft but somewhat sticky dough.

5. Use a spatula or large spoon to scoop out about two tablespoons of the dough and roll into balls. You will be making about 10 rolls. Use extra tapioca flour in the palms of your hands so the dough does not stick.

6. Place each roll of dough onto a greased baking pan, parchment paper or one covered with a Silpat (what I use)

7. Best served when soon out of the over otherwise will need to be reheated later in a toaster oven or even stove-top in a pan!

Grain Free Cauliflower Bread Recipe

Ingredients

• 3 cup cauliflower ("riced" using food processor or bought as riced*)

• 10 large egg (separated)

• 1/4 tsp cream of tartar (optional but helps)

• 1 1/4 cup organic coconut flour

• 1 1/2 tbsp baking powder

• 1 tsp sea salt (my top pick for salt is noted at bottom)

• 6 tbsp grass-fed butter (**unsalted, measured solid, then melted; **can use ghee for dairy-free)

• 6 cloves garlic (minced)

• 1 tbsp fresh rosemary (chopped)

• 1 tbsp fresh parsley (chopped)

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line a 9x5 in (23x13 cm) loaf pan with parchment paper.

2. Steam the riced cauliflower. You can do this in the microwave (cooked for 3-4 minutes, covered in plastic) OR in a steamer basket over water on the stove (line with cheesecloth if the holes in the steamer basket are too big, and steam for a few minutes). Both ways, steam until the cauliflower is soft and tender. Allow the cauliflower to cool enough to handle.

3. Meanwhile, use a hand mixer to beat the egg whites and cream of tartar until stiff peaks form.

4. Place the coconut flour, baking powder, sea salt, egg yolks, melted butter, garlic, and 1/4 of the whipped egg whites in a food processor.

5. When the cauliflower has cooled enough to handle, wrap it in kitchen towel and squeeze several times to release as much moisture as possible. (This is important - the end result should be very dry and clump together.) Add the cauliflower to the food processor. Process until well combined. (Mixture will be dense and a little crumbly.)

6. Add the remaining egg whites to the food processor. Fold in just a little, to make it easier to process. Pulse a few times until just incorporated. (Mixture will be fluffy.) Fold in the chopped parsley and rosemary. (Don't overmix to avoid breaking down the egg whites too much.)

7. Transfer the batter into the lined baking pan. Smooth the top and round slightly. If desired, you can press more herbs into the top (optional).

8. Bake for about 45-50 minutes, until the top is golden. Cool completely before removing and slicing.

Notes

https://redmond.life/realsalt/
https://shop.redmond.life/collections/real-salt

**Redmond Real Salt * is unrefined, which means it doesn't come from water with salt in it that the water has been evaporated from. ... It doesn't have chemicals in it like most salts and it contains many different minerals and elements that are useful for the body and necessary for life.

How to make garlic bread (optional): Top slices generously with butter or ghee, minced garlic, fresh parsley, and a little sea salt. Bake in a preheated oven at 450 degrees F (233 degrees C) for about 10 minutes. If you want it more browned, place under the broiler for a couple of minutes.

Sweet and Spicy Kale Chips

Summary

Even though the recipe calls for 2 large bunches of kale, once out of the oven, there isn't really that much to go around. I like to use the full teaspoon of chili flakes, which creates a medium-spiciness. Use 1/2 teaspoon for a mild spiciness. I have found that baking kale chips at any temperature over 200 or 225/250 degrees causes them to burn. It may take longer at a lower temp, but the flavor and crisp are worth it. Or use the same recipe if you have a dehydrator.

Ingredients

• 2 large bunches kale, stems and inner ribs removed

• 1 small lime, juiced

• 2 tablespoons extra virgin olive oil

• 2 tablespoons creamy almond butter

• 1 tablespoon maple syrup or honey

• 1/2 to 1 teaspoon crushed red chili flakes

• 1/2 teaspoon Herbamare

Instructions
Preheat oven to 200 or 225/250 if needed degrees F.

Use a knife to cut out the tough inner rib that runs lengthwise through the center of each kale leaf. Then cut the kale into large pieces.

In a small bowl, whisk together the remaining ingredients. Place the kale into a large bowl, or two, and pour the mixture over the kale. Use your hands to gently massage the mixture in, coating each leaf.

Use one very large cookie sheet or two medium sized sheets and distribute the kale evenly so they are in one layer. Bake for about 30-40 minutes, removing the pans every so often to stir and flip the leaves. You should only need to do this 2 to 3 times during cooking. If they are not crisp and dry at the end of cooking time just pop them back in until they crisp up. Once they are done, let them cool on the cookie sheets then transfer to a bowl to serve.

**Nut-Free Variation: Replace the almond butter with sesame tahini or sunflower seed butter and nutritional yeast can be added for different flavor and consistency

Savoury Herb Crackers

Ingredients

• 1 cup ground flaxseed (or half flax, half almond meal)*

• 2 tbsp chia seeds

• 1/2 cup water

• 1/2 tsp salt - OPTIONAL

• 2-3 tsp dried herbs and spices of choice - OPTIONAL

Instructions

1. Preheat the oven to 180 C (350 F). Prepare a large baking tray by lining with baking paper.

2. Combine all dry ingredients in a mixing bowl.

3. Slowly add the 1/2 cup water, mashing it in to the ingredients as you go so your "dough" forms. (I like to soak the mixture for at least 30 min for better digestion and also add 1 Tbsp Apple Cider Vinegar)

4. Scoop the mixture out on to your lined baking tray. Now, using the back of a spoon (and your fingers - I find it's easiest to use your fingertips, slightly wet), press and smooth the mixture out so it is no more than 5mm thick, like a giant thin pancake. This takes a little time and to form it nicely. When it’s even it ensures crunchy crackers, and won't take you that long.

5. Using a sharp knife, deeply score/cut your dough along desired cracker shapes. This will ensure you can later break them into cracker sized pieces.

6. Bake for approximately 30-35 minutes (*check to make sure they are not burning).

7. Remove from the oven and allow to cool completely, then break into cracker pieces.

8. Store in an airtight container for up to two weeks.

**If you have a dehydrator use the same recipe but for a longer amount of time.

Vegetable-Flax Tortillas

Ingredients:

(14 tortillas)

10 cups yellow squash, diced
5 cups yellow pepper
3 cups golden flax meal (soaked and sprouted if possible)

Directions:

1. Place diced squash, yellow pepper and ground flax into a food processor.

2. Process until smooth.
3. Spread mixture1⁄4 inch thick onto a silicone dehydrating sheet.

(Cover full sheet and cut into square shapes after drying or place on

the sheet in round shapes.)

4. Dehydrate at 105 degrees for nine hours or until the top is very dry. 

5. Place a dehydrator tray (without silicone sheet) on top of the tortillas.

6. Hold the two trays together and turn over onto tray without silicone sheet; peel silicone sheet off back side.

7. Dry again in dehydrator until dry, but not crispy (tortilla wraps should be flexible).

8. Remove and store in a zipper storage bag in the refrigerator. 

Coconut-Flax Tortillas

Ingredients

(8 tortillas)

1⁄2 cup of coconut flour
1 teaspoon onion finely chopped
3⁄4 cup of freshly ground flax seed (soaked and sprouted if possible)
1 and 3⁄4 cup of water
1 oz of coconut oil
1/3 teaspoon of Italian herb blend
1⁄2 tsp of pink sea salt

Directions:

1. Mix the coconut flour, ground flaxseed, Italian herbs, and sea salt. 

2. Add the coconut oil, water, chopped onion and mix until you get a

smooth texture.

3. Divide into 4 parts and extend with hand or roller over a“T-flex

sheet’ until you achieved approximately a 10 centimeter diameter. 

4. Dehydrate at 110-120 degrees until you have obtained a firm and

crispy consistency. (This will take approximately 12 hours or more.) 

Sweet Potato Chips

Ingredients:

1 large Sweet Potato

1 tbsp Lemon Juice

1/2 tsp Sea Salt

2 tbsp Olive Oil

1 tsp dried Rosemary flakes

1/2 tsp Paprika

Directions:

1. Wash and dry sweet potato

2. Thinly slice sweet potatoIn a bowl coat sweet potato slices with lemon juice and olive oil

3. Then add rosemary flakes, sea salt, and paprika

4. Place sweet potato slices in a single layer on Excalibur dehydrator trayDry at 125 degrees F for 7 to 11 hours or until sweet potato chips become crisp

5. Let chips cool to room temperature and store in an airtight container

Beet Chips

Ingredients:

3 Beets

1 tbsp Dried Rosemary

1 tbsp Dried Thyme

1 tbsp Olive Oil

1/2 tsp Salt

1/2 tsp Pepper

Directions:

1. Wash beets well.

2. Use mandoline to slice beets into approximately 1/4 inch thick slices.

3. Add beets and all other ingredients to a large bowl.

4. Mix and make sure beets are well coated with seasonings.

5. Marinate for at least 1 hr.

6. Place vegetable slices in a single layer on an Excalibur Dehydrator tray.

7. Dry at 125 degrees F for approximately 10 hours or until all beet slices become crisp chips.

8. Enjoy!

Zucchini Chips

Ingredients:

• 4 cups thinly sliced zucchini about 2-3 medium

• 2 tablespoons extra virgin olive oil or avocado oil

• 2 tablespoons apple cider vinegar

• 2 teaspoons coarse sea salt or pink himalayan

Directions:

1. Use a mandolin or slice zucchini as thin as possible.

2. In a small bowl whisk olive oil and vinegar together.

3. Place zucchini in a large bowl and toss with oil and vinegar.

4. Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.

5. Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours. My temperature setting was 135 degrees F.

6. To make in the oven: Line a cookie sheet with parchment paper. Lay zucchini evenly. Bake at 200 degrees F for 2-3 hours. Rotate half way during cooking time.

7. Store chips in an airtight container.

Banana Chips

Ingredients: 2-3 Slightly brown-flecked bananas will have the sweetest, most concentrated flavor when dried.

Directions: Peel the bananas. Slice bananas into 1/4-inch or 3/8-inch chips.

Dip each banana slice into the lemon juice (or drizzle lemon juice over all the slices). This lessens browning of the banana chips and adds a bit of vitamin C back into the banana.

Shake off the extra lemon juice and lay the banana slice on the dehydrator tray. Leave enough space between banana slices on the tray to allow sufficient air flow for drying.

Fill the available dehydrator trays with banana slices. Turn the dehydrator on to 135 degrees and go about your day. Check the bananas after about six hours; it typically takes six to eight hours, but this varies depending upon the thickness of the banana slices.

A perfectly dehydrated banana slice is leathery and dry, but might be slightly sticky to the touch. If the bananas tear easily as you remove them from the tray, they’re probably not quite done. Slices that feel at all “fleshy” or soft should go back in for awhile longer. Store in an airtight container.

Half way through, stop the food dehydrator and flip over all the banana slices. The slices are easy to peel off the dehydrator tray when they are warm, and turning ensures dryness.

Test for dryness. If the banana chips are leathery to crisp, they are done depending on if you like them softer or crispier.

Cool the banana chips for a few hours in the food dehydrator before removing them. Pack dried chips into plastic bags when they are fully cool. Store at room temperature.

Moist Chocolate Zucchini Bread (nut free)

Prep time: 10 mins

Cook time: 35 mins

Total time: 45 mins

Ingredients:

1 medium zucchini, shredded (equal to 1.5 cups shredded zucchini)
2 eggs, whisked
¾ cup sun-butter (or nut butter if you prefer)
⅓ cup raw honey (or maple if you prefer)
¼ cup cocoa powder
2 tablespoons coconut flour
1 teaspoon vanilla extract
1 teaspoon cinnamon
½ teaspoon baking powder
½ teaspoon baking soda
pinch of salt

Instructions:

1. Preheat your oven to 375 degrees.

2. Shred your zucchini. Use the shredding attachment on your food processor or take the long and boring route using a cheese grater. Whichever works.

3. Once yours zucchini is shredded, you need to remove the excess liquid. And zucchinis have a lot of it! (What I did was place a couple paper towels down on the counter, throw the zucchini on top, then place another paper towel on top of the zucchini and squeeze. The more you squeeze, the more liquid will come out. Genius. Use more paper towels as needed, but be sure to squeeze until the zucchini feels water-less.)

4. Place zucchini in a bowl with the rest of your ingredients. Use a large spoon to mix well until all the ingredients are combined and you have a deep chocolate color.

5. Pour your ingredients into a loaf pan. IMPORTANT NOTE: I used 2 mini loaf pans that were about 5×3.

6. Place in oven to bake for 25-35 minutes or until a toothpick comes out clean when you poke it. Mine took almost 35 minutes to completely cook through.

7. Let cool, cut and serve!

Power Bombs

Ingredients

• 1 1/2 cups of raw mixed nuts and seeds

• 5 soaked medjool dates

• 1/2 cup unsweetened nut butter of your choice

• 1 tsp maple extract (vanilla is fine too.)

• 1/4 cup of unsweetened shredded coconut

• 1 TBS cinnamon

• 2-3 TBS raw cacao powder (depending on taste)

• 1/4 cup coconut oil

• 6 drops of organic liquid Stevia.

• 3 scoops of protein powder (optional)

Directions

1. Pulverize or finely chop the the nuts and dates (I use a Vitamix but you can use any type of blender/mixer or by hand!)

2. Melt the coconut oil add liquid Stevia to the oil.

3. Mix nuts and dates mixture, nut butter, cinnamon and coconut oil with Stevia then fold in your protein powder. Mix everything together.

4. Flatten mixture onto an 8×8 inch pan lined with parchment paper. Cut into small squares (or roll into balls), cover with parchment and refrigerate for two hours.

5. Store in the fridge to keep hard.

Notes

This is a perfect snack for after a workout or if you need a treat in between meals. Kids will love them too!

Home Touch Trail Mix

Prep Time

5 minutes

Cooking Time

20 minutes

Yields

10 people

Ingredients

• 2 cups almonds, raw

• 1 cup pecans

• 2 cups walnuts, raw

• 2 cups pumpkin or squash seed, raw

• 2 cups dried cranberries

• 1 tablespoon olive oil (optional)

Directions

1. In a bowl mix together almonds, pecans, walnuts and seeds.

2. Cover with water and soak overnight.

3. Preheat oven to 300 degrees.

4. Rinse and discard soaking water.

5. Add cranberries and add olive oil. Mix until everything is coated well.

6. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.

7. Cool and store in air tight glass container.

Notes

Try any nuts and dried fruit you like. The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.

French Fries

Ingredients

• 3 medium carrots

• 3 medium parsnip

• 2 sweet potatoes

• 3 tablespoons (or more) melted coconut oil, olive oil or ghee

• a generous few pinches of unrefined sea salt (I prefer pink Himalayan)

• 2 teaspoons paprika, fresh ground black pepper (I also like to add cinnamon and a pinch of cayenne but that's up to you)

Directions

• Preheat oven to 400. Slice the parsnips, sweet potatoes, and carrots into thin French Fry strips (not too thin or they may burn).

• Place slices in a single layer on a baking sheet, making sure they're not overlapping too much. Drizzle a generous amount of oil over them and toss with your hands a few times until they are well coated. Sprinkle with sea salt, paprika, fresh black pepper, etc.

• Place in the oven and bake for 15 minutes. Check and stir or turn a bit to prevent sticking. Bake another 5 to 10 minutes or until tender and dark golden.

Easy Baked Apricots

Ingredients

• 8 oz dried Turkish apricots

• 1/3 cup water

• 2 tablespoons butter (or ghee)

• 1 tablespoon raw honey

• For the filling:

• 1/2 cup crushed walnuts

• 1/4 cup raw honey

• ½ cup water for baking

• Crushed pistachio nuts for garnish

• *Bonus addition if it suits you: Plain whole Greek yogurt to drizzle on top after baking.

Directions

1. Preheat oven to 350 F

2. Soak the dried apricots in warm water for 10 minutes, if they are hard. Drain the water. If already soft enough to split open, you can skip this.

3. Combine the crushed walnuts and honey in a small bowl as the filling.

4. Split open the apricots with a small knife, making sure one end is still intact.

5. Stuff each apricot with a teaspoonful of crushed walnut and honey mixture and slightly close it up.

6. Grease a baking tray with olive oil or butter and place the stuffed dried apricots on it.

7. Pour the water over the tray.

8. Place a tiny dab of butter on the top of the each stuffed apricot.

9. Drizzle 2 tablespoons of honey over the apricots (if desired) and bake in the oven for 20 minutes.

10. Place then on a serving dish and sprinkle the crushed pistachio nuts on top. EASY!!

Cucumber Raita

Yields

4 Servings

Ingredients

• 1/2 English Cucumber, diced

• 1 1/4 c 2% or full fat greek yogurt or plain kefir

• 1 tbsp. lemon

• 1/2 tsp fragrant olive oil

• 1/2 tsp salt or to taste

• 1/8 tsp ground cumin

• 2 tbsp. chopped mint, plus a few nice sprigs for garnish

Directions

Place yogurt in a medium bowl. Add diced cucumbers. Season with salt, cumin, lemon, olive oil and mint. Stir to combine. 

Cashew Cream, 2 ways

Prep Time

5 minutes

Prep Notes

Soaking Time: 2 hours

Cooking Time

10 minutes

Yields

10 servings

Ingredients

Sweet:
1 cup raw cashews
1/4 cup rice or soy milk
1/2 tsps vanilla extract
2 tsps maple syrup
Dash of cinnamon and nutmeg

Sour:
1 cup raw cashews
Juice of 1/2 lemon
1-2 tsps apple cider vinegar
A pinch of sea salt
1/2 cup unsweetened nondairy milk or water

Directions

1. Soak cashews in water for 2 hours.

2. Drain and add to a blender or food processor with all other ingredients.

3. Blend until well combined.

4. Taste and adjust as necessary.

Notes

Carrot and Parsnip Fries

Prep Notes

Yields

4 Servings

Ingredients

• Carrots, peeled and cut into sticks

• Parsnips, peeled and cut into sticks

• 1 tsp Cumin, ground

• 1 tsp Coriander, ground

• 1 tsp Cayanne pepper

• 2 T Smoked Paprika

• 2 tsp Ginger, grated

• 1 clove Garlic, grated

• 2 tsp Salt

• 2 tsp Black Pepper, ground

• 1/4 c Olive Oil or Coconut Oil

• 1/4 c Lemon Juice

• 1 Scallion, sliced thinly

• 2 tbsps. Cilantro, chopped

• 1/2 c Kalamata Olive, sliced

Directions

Preheat oven to 425 degrees. Line a baking sheet with parchment paper or aluminum foil. In a medium bowl, combine all dry spices, ginger, garlic, olive oil, lemon, salt and pepper. Whisk to form a dressing. Toss the chopped carrots and parsnips into the dressing and lay flat on the lined baking sheet. Cook for 45 minutes, stirring occasionally, or until they are golden brown. Once they are finished baking, toss with fresh cilantro and thinly sliced scallions.