Grain Free Plain and Pizza Waffle

I've gone hog wild using my old, 33-year old waffle maker!  I discovered how to make grain-free waffles using nut butter as a base, so no flour is needed.  I've created plain and pizza flavored!  (Pizza variation on the basic plain recipe is listed below.)  I'll be creating other flavors, so be on the lookout in future posts.  For someone that hasn't eaten a piece of bread, or a waffle, in over 1-1/2 years, this recipe is like performing a magic trick!  The plain version makes a wonderful bread substitute.  Just top with your favorite sandwich filling, such as chicken salad, and eat as an open-face sandwich.  The pizza waffle is a favorite, especially for a quick lunch or dinner.  As pictured here, I topped mine with uncured, nitrate-free pepperoni cut into slivers that were heated in a skillet, shredded Parmesan and chopped tomatoes seasoned with Italian herbs.  It is to die for!  The waffles can be made ahead and stored in an airtight container.  To crisp them back up, just toast or place them briefly on your heated waffle iron so that it fits on the squares like a puzzle.  Also, if you don't have a waffle maker, either of these recipes can be made into pancakes and cooked in a skillet.  Have fun with these!  I know I have!

Grain Free Basic Plain Waffle

Makes about 3 or 4 waffles (6-8 servings)

1/2 cup almond or cashew butter, room temperature

2 large eggs

2 tablespoons non-dairy milk, such as almond, coconut or flax

1/2 tablespoon apple cider vinegar

1/8 teaspoon salt

1/4 teaspoon (two drops) molasses

1/4 teaspoon baking soda

non-stick vegetable spray or melted ghee (clarified butter), if needed

1.  Mix all of the ingredients in a mixing bowl and beat vigorously with a fork until a smooth batter forms.  The batter should have the consistency of pancake batter, thickened but pourable.  If additional liquid is needed, add 1 TB of non-dairy milk at a time until desired consistency is reached.  (If the batter is too thick, it will work fine but might not make a total of 4 waffles.)

2.  Heat waffle iron to a medium setting.  If needed to prevent sticking, spray both sides of the waffle iron with non-stick vegetable spray or brush lightly with melted ghee.  Ladle the batter onto the waffle iron and close the lid.  Cook until waffle is golden brown.  Carefully remove from waffle iron and serve immediately or place on a wire rack to cool completely, then store in a airtight container.  Repeat with remaining batter.

3.  To reheat a cooled waffle, either toast lightly or carefully fit the waffle back onto a heated waffle iron (make it fit like a puzzle) and close the lid.  Only reheat the waffle for about 20 seconds or until crispy.

Nutritional Information per serving (1/2 waffle, no topping):  129 calories, 5.2 g carbohydrate (0.3 g dietary fiber, 0.6 sugars), 10.4 g total fat (2.2 g saturated fat, 0 g trans fat), 155 mg cholesterol, 121 mg sodium, 33.5 mg calcium, 145 mg potassium, 5.1 g protein.  Net carbs per serving: 4.9 grams

Pizza Waffle Variation:  Omit the molasses and add 1/2 teaspoon Italian seasoning, 2 teaspoons tomato paste, 1/8 teaspoon garlic powder, 1/8 teaspoon onion powder and freshly ground black pepper.  The batter should have the consistency of pancake batter.  If additional liquid is needed, add 1 TB of non-dairy milk at a time until desired consistency is reached.  Proceed with step 2 to make waffles.

Recipe by Kathy Sheehan, copyright 2015.

Sugar and Dairy-Free Chocolate Ganache Sauce

This rich, dark chocolate sauce is so easy to make and is delicious!  When chilled, it thickens into a spoonable and spreadable chocolate, similar to a soft truffle.  It can be used as frosting, glaze or a spread.  When heated, it becomes a pourable sauce, perfect for drizzling over fruit, yogurt or other dessert.  Also, you can use it as a base for chocolate milk or hot chocolate.  Sometimes when I want something sweet, I'll eat it by the spoonful straight from the refrigerator!  When you add stevia to the melted chocolate-coconut milk mixture and whisk, it becomes a bit lumpy, so the final blending in a food processor (or blender) is necessary to bring all the ingredients together into a smooth sauce.  Don't be put off by this additional step because this decadent sauce is definitely worth the effort!

Sugar and Dairy Free Chocolate Ganache Sauce

Makes about 14 servings of 1 TB each

1/3 cup full fat coconut milk

2 oz. unsweetened baker's chocolate, chopped (I use Dagoba brand)

2 tablespoons ghee (clarified butter)*

1 teaspoon 100% stevia powder (I used SweetLeaf brand)

1 teaspoon vanilla extract

tiny pinch of salt

1/3 cup almond, flax, hazelnut or other non-dairy milk

5-10 drops 100% liquid stevia or to taste (optional: substitute 1 teas. raw honey)

1.  In a double boiler over simmering water, heat the coconut milk, chopped chocolate and ghee until chocolate is melted.  Remove from heat and whisk in the salt, stevia powder and vanilla extract.  The mixture will be lumpy and may separate, but don't worry.

2.  Using a rubber spatula, place chocolate mixture into a food processor or blender.  Add the 1/3 cup non-dairy milk and blend until mixture is combined and smooth.  Add 5 drops of liquid stevia, blend briefly and taste.  If additional sweetening is needed, add a few more drops, blend and taste.  (If substituting the optional honey, omit liquid stevia drops.)

3.  When satisfied, pour the chocolate sauce into a glass container and chill in the refrigerator until ready to use.  This chocolate sauce can be stored in the refrigerator for about 2 weeks but, honestly, mine has never lasted that long!

Nutritional Information per 1 TB serving: 49 calories, 1.2 g carbohydrate (0.7 g dietary fiber, 0.1 g sugars), 5.2 g total fat (3.3 g saturated fat, 0 g trans fat), 3 mg cholesterol, 13 mg sodium, 6.5 mg calcium, 0 mg potassium, 0.6 g protein.  Net carbs per serving: 0.5 grams

* Ghee is clarified butter with the milk solids removed.  It is lactose and casein free.  Most people with an allergy to dairy can tolerate ghee.  Feel free to substitute coconut oil or your favorite non-dairy butter substitute in place of the ghee, if desired.

Recipe by Kathy Sheehan, copyright 2015

No-Bake, Dairy-Free Egg Custard Flan

I dedicate this recipe to my sister, who recently learned that she's sensitive to dairy, egg whites (but not the yolks, strangely) and that consuming gelatin would be healing to her digestive system.  She has been suffering from GERD for months and, by reducing the carbs and sugar in her diet, it has given some relief from her uncomfortable symptoms.  Like all gelatin desserts, this recipe is so easy to make!  It tastes like a traditional flan, without the need for large amounts of sugar or milk.  The topping is made from a 50:50 combination of real maple syrup and water; a serving is only 3/4 teaspoon and contains 1 extra carb.  You have the option to omit it, but I think it's worth it and necessary if you want the true flavor of a flan.  I've set my gelatin in regular-size "flower petal" silicone muffin cups to create individual desserts, but I think this would work equally well set in a small pie tin then unmolded and cut into wedges.  Dear sister, I hope you enjoy this recipe.  It will go a long way to satisfy your sweet tooth!

No-Bake, Dairy-Free Egg Custard Flan

Makes 8 servings

Custard Ingredients:

1/2 cup full-fat coconut milk

1/2 cup unsweetened flax, almond or other type of non-dairy milk

1 cup water

1 tablespoon unflavored gelatin powder

1/2 teaspoon molasses (about 2-3 drops)

1 large egg yolk

1/2 teaspoon nutmeg

1/16 teaspoon mace (pinch, optional)

3/4 teaspoon vanilla extract

1/2 teaspoon 100% stevia powder (I use SweetLeaf brand)

Topping Ingredients:

1 tablespoon real maple syrup

1 tablespoon warm water

1.  Mix together the milks and water.  Pour 1 cup into a small saucepan, add the molasses and heat over medium-low heat until beginning to boil.  Meanwhile, pour the remaining milk mixture into a small bowl and sprinkle the gelatin powder over the top and allow to sit for about 5 minutes.  When the milk in the saucepan is starts boiling, turn the heat to low and add the gelatin-milk mixture.  Whisk until gelatin is completely dissolved.

2.  Separate the egg white from the yolk and put the yolk into the same small bowl used for the gelatin-milk mixture (discard the white or save for another purpose).  Whisk the yolk.  When the gelatin mixture in the saucepan is hot and steamy, but not boiling, carefully ladle about 1/2 cup of the hot liquid into the yolk while whisking constantly.  Return the egg-milk mixture to the saucepan, whisking constantly.  Continue stirring for about 30 seconds to cook the egg yolk, but do not allow to boil (or you'll end up with scrambled egg).  Remove from heat and add the nutmeg, mace, vanilla extract and stevia powder.  Whisk to combine.  Taste the custard mixture and adjust sweetness, if desired.  Allow the mixture to cool at room temperature for about 20-30 minutes, stirring occasionally.

3.  The spices will have settled to the bottom, so before pouring into the molds, whisk to redistribute the spices and whisk occasionally as your divide the mixture equally between 8 silicone muffin cups or pour entire contents into a small pie tin.  Place in the refrigerator until completely set (several hours, but set time depends on the mold).

4.  Make the maple topping by stirring together the maple syrup and water.  Set aside until ready to serve.

5.  To unmold, dip the muffin cups, one at a time, into a bowl filled with warm water to a depth of about 1 inch for about 15 seconds (you might have to gently pull the top of the custard away from the sides of the mold, as well).  If you used a pie tin, place it into a sink that has been filled with warm water to a depth of about 1 inch for 20 seconds and run a sharp knife around the top edge of the custard before unmolding on a serving plate.  Spoon 3/4 teaspoon of the maple topping over the top of each dessert before serving.

Nutritional Information per serving (includes 3/4 teas. topping): 42 calories, 2.5 g total carbohydrate (0.1 g dietary fiber, 2.1 g sugars), 2.9 g total fat (1.7 g saturated fat, 0 g trans fat), 26 mg cholesterol. 10 mg sodium, 26.8 mg calcium, 18 mg potassium, 1.2 g protein.  Net carbs per serving: 2.5 grams

Recipe by Kathy Sheehan, copyright 2015

Strawberry Shortcake with Cream Gelatin Dessert

I love gelatin desserts!  They're simple to make, are light and delicious, and have many health benefits. This beautiful dessert looks spectacular in a tapered glass to show off the layers.  The bottom layer is a silky, vanilla cream made with cashew butter.  The top layer is sweet and fruity from pureed strawberries mixed with coconut milk.  The combination is reminiscent of strawberry shortcake.  It makes a very special Valentine's Day treat!

Strawberry Shortcake with Cream Gelatin Dessert

Makes 6 servings

Shortcake Layer:

1/2 cup water

1/4 cup full-fat coconut milk

1/4 cup almond milk (or your favorite milk)*

2 tablespoons creamy cashew butter

1-1/2 teaspoon unflavored gelatin powder

1/4 + 1/8 teaspoon 100% stevia powder (or to taste)

1 teaspoon vanilla extract

Strawberry Layer:

1/4 cup full-fat coconut milk

1/4 cup almond milk (or your favorite milk)*

1/2 cup water

1/2 cup frozen strawberries, thawed (about 6-8 berries)

1-1/2 teaspoon unflavored gelatin powder

2-3 drops lemon juice

1/4 + 1/8 teaspoon 100% stevia powder (or to taste)

fresh, whole berries and a sprinkle of unsweetened shredded coconut to garnish, optional

1.  Begin by making the shortcake layer.  Put 1/2 cup water in a small saucepan and place over medium-low heat.  Heat to boiling and add the 2 TB of cashew butter, whisk until nut butter has melted.  While the water is coming to a boil, measure 1/4 cup coconut milk and 1/4 cup almond milk in a small bowl and stir.  Sprinkle 1-1/2 teas. unflavored gelatin powder over the milks and allow to sit for a few minutes.  When the water-cashew butter mixture is boiling, reduce heat to low and whisk in the milk-gelatin mixture and continue whisking until gelatin is completely dissolved.  Remove from heat and add 1/4 + 1/8 teas. stevia powder and 1 teas. vanilla extract.  Whisk until blended.  Taste and, if necessary, adjust sweetness.  Divide equally between serving dishes and put into the refrigerator for at least 30 minutes until just set.

2.  After the shortcake layer has been in the refrigerator for about 10 minutes, you can begin the strawberry layer.  Place the strawberries into a blender and add 1/4 cup coconut milk and 1/4 cup almond milk.  Blend until strawberries are pureed and mixture is smooth.  Pour into a small bowl, sprinkle 1-1/2 teas. gelatin powder over top; set aside.  Without rinsing the blender, add 1/2 cup water and blend on high until any remaining strawberry mixture blends with the water.  Pour "pink" water and 2-3 drops of lemon juice into a small saucepan and heat over medium-low heat until boiling.  Reduce heat to low and whisk in strawberry milk-gelatin mixture and whisk until gelatin is completely dissolved. Remove from heat and add 1/4 + 1/8 teas. stevia powder.  Taste and, if necessary, adjust sweetness.  Allow to remain at room temperature, stirring occasionally, until shortcake layer is just set.  Divide strawberry mixture equally between serving dishes, pouring gently so not to disturb the shortcake layer.  Return to refrigerator and allow desserts to chill until completely set.

*For those with food allergies: To create a dairy-free dessert, choose a non-dairy milk.

Nutritional Information per serving (not including garnish): 78 calories, 3.3 g carbohydrate (0.3 g dietary fiber, 0.9 g sugar), 6.2 g total fat (3.2 g saturated fat, 0 g trans fat), 0 mg cholesterol, 22 mg sodium, 29.1 mg calcium, 46 mg potassium, 2.3 g protein.  Net carbs per serving: 3 grams

Recipe by Kathy Sheehan, copyright 2015

Chocolate Peanut Butter Cup Layered Gelatin Dessert

This isn't your ordinary boxed jello!  It's sugar free and made from high-quality, healthy ingredients, not chemicals, dyes and artificial flavors.  Gelatin is largely composed of the amino acids glycine and proline.  It is pure protein and very healing for the body.  Many healthcare practitioners even recommend consuming gelatin to vegans because the health benefits are so numerous!  The benefits to skin, nails, hair, joints and the digestive system are well known...not to mention that gelatin is so easy to make and fun to eat!  You can set these desserts in any small container, but glass will show off the layers.  Another idea is to use regular-sized silicone muffin cups (as pictured) which, when unmolded, has the look of a big peanut butter cup candy!  The presentation of this simple dessert will impress your guests or family.  Kids love them!  They appear so sinful but, in reality, they're a light and healthy treat.

Chocolate Peanut Butter Cup Layered Gelatin Dessert

Makes 8 servings

Peanut Butter Layer:

1/4 cup full-fat coconut milk

1/4 cup almond or flax milk (or your favorite milk)*

1/2 cup water

2-1/2 Tablespoons natural creamy peanut butter (or your favorite nut butter)

1 teaspoon unsweetened cocoa powder

1/4 teaspoon vanilla extract

1-1/2 teaspoon unflavored gelatin powder

1/4 teaspoon 100% stevia powder (or liquid stevia drops to taste)

Chocolate Layer:

1/4 cup full-fat coconut milk

1/4 cup almond or flax milk (or your favorite milk)*

1/2 cup water

1/2 Tablespoon natural creamy peanut butter (or your favorite nut butter)

1/2 ounce unsweetened baking chocolate bar (I use Dagoba brand)

2 Tablespoons unsweetened cocoa powder

1/2 teaspoon vanilla extract

1-1/2 teaspoons unflavored gelatin powder

1/2 teaspoon 100% stevia powder (or liquid stevia drops to taste)

1.  Make the peanut butter layer first.  Place 1/2 cup water into a small saucepan.  Measure 1/4 cup coconut milk and 1/4 cup almond or flax milk into a small bowl and sprinkle 1-1/2 teaspoons unflavored gelatin over it and allow to sit for about 5 minutes.  Meanwhile, heat the water over a medium heat until boiling.  Lower the heat to low and add the milk-gelatin mixture, 2-1/2 TB peanut butter, 1 teas. cocoa powder and whisk until peanut butter has melted and gelatin is completely dissolved.  Remove from heat and add 1/4 teas. vanilla and 1/4 teas. stevia powder.  Stir until well blended and smooth.  Taste and adjust sweetening, if necessary.  Divide equally among 8 small serving dishes (glass custard cups work well) or 8 silicone muffin cups.  Place in the refrigerator for about 35 minutes, or until the top has set.

2.  After the peanut butter layer has been in the refrigerator for about 5 minutes, you can begin making the chocolate layer.  The procedure is similar as before and you can use the same saucepan (no need to rinse).  Place 1/2 cup water into the saucepan.  Measure 1/4 cup coconut milk and 1/4 cup almond or flax milk into a small bowl and sprinkle 1-1/2 teas. unflavored gelatin powder over milks and allow to sit for 5 minutes.  Meanwhile, heat the water over a medium heat until boiling.  Lower the heat to low and add the milk-gelatin mixture, 1/2 TB peanut butter, 2 TB. cocoa powder and whisk until peanut butter has melted and gelatin is completely dissolved.  Remove saucepan from heat and drop in 1/2 oz unsweetened baking chocolate and allow to sit until chocolate has completely melted.  Whisk mixture until ingredients are blended.  Add 1/2 teas. vanilla and 1/2 teas. stevia powder.  Whisk until well blended and smooth.  Taste and adjust sweetening by adding an additional 1/8 teas stevia powder, if desired.  Allow to sit, stirring occasionally, until the peanut butter layer is just set.  Divide chocolate mixture equally among the serving dishes or silicone muffin cups.  Place in the refrigerator until completely set before serving.

* For those with food sensitivities: To make a dairy-free dessert, choose non-dairy milk.

Nutritional Information per serving: 86 calories, 3.5 g carbohydrate (1.5 g dietary fiber, 0.5 g sugars), 6.9 g total fat (3.2 g saturated fat, 0 g trans fat), 25 mg sodium, 20.8 mg calcium, 24 mg potassium, 2.9 g protein.  Net carbs per serving: 2 grams

Recipe by Kathryn Sheehan, copyright 2015

Lemon-Blueberry Dream Green Smoothie

This green smoothie is a delicious combination of lemon and blueberries. I can't even taste the greens, but knowing they are there makes me feel good!  This is alkalizing from the lemon and packed with healthy antioxidants and phytonutrients from the greens and blueberries and is one of my favorite breakfast smoothies.  I'm eating a very low carb, high fat diet, which is very successfully controlling my diabetes.  If I put too much fruit in my smoothie, it can upset my blood sugars and ruin my whole day!  This recipe easily fits into my daily allotment.  The addition of both healthy coconut and flax seed oil suppresses my hunger and prevents cravings by keeping my blood sugar steady throughout the morning.  (If desired, you can use half the amount of these oils, but both are healthy sources.  Healthy sources of fat play many important roles in the body and should not be feared or avoided.  Coconut oil contains medium-chain fatty acids and is fuel for the brain.  Flax seed oil is an excellent source of Omega 3's.)  If you're looking for a refreshing and energizing way to start your morning, look no further.  This smoothie will satisfy!

Lemon-Blueberry Dream Green Smoothie

Makes 1 serving

3/4 cup unsweetened flax or almond milk (or your favorite milk)*

1/4 cup full-fat plain coconut yogurt (or your favorite plain yogurt or kefir)*

2 tablespoons frozen wild blueberries

1-1/2 cups baby kale, spinach or swiss chard (I use an organic blend)

2 slices of lemon with peel, each slice 1/4" wide (organic is preferred)

1 teaspoon chia seeds

1 tablespoon flax seed oil

1 tablespoon coconut oil

10-15 drops of Lemon Drop flavored liquid stevia (I use Sweetleaf brand)

1/2 cup water

4-5 ice cubes

Place all of the ingredients in a blender and blend on high until smooth.  Pour into a tall glass and enjoy!

Nutritional Information per serving: 412 calories, 10 g carbohydrate (4 g dietary fiber, 3.1 g sugars), 40 g total fat (19.3 g healthy source of saturated fat, 0 g trans fat), 0 mg cholesterol, 141 mg sodium, 356 mg calcium, 26 mg potassium, 4.2 g protein.  Net carbs per serving: 6 grams

* For those with food allergies: To make a dairy free smoothie, use a non-dairy milk, yogurt or kefir.

Recipe by Kathy Sheehan, copyright 2015

Easy Cream of Spinach Soup

This is my favorite time of year for soup!  I usually have some type of soup in the refrigerator so I don't have to think or worry about what's for lunch.  Another reason I love soup is because it's a great way to sneak more vegetables into my day.  If you're someone who doesn't find crunching on vegetables a delightful past time, try cream soups!  They're packed with nutrition and will disguise the fact that they're mainly vegetable.  This delicious soup is quite similar in texture and taste to a creamy pea soup, but with many fewer carbs.  You can get creative with toppings, if you like.  Pictured is dry roasted pine nuts that have been crushed, but also crumbled bacon or finely chopped ham would be nice, or try a sprinkling of lemon zest and a drizzle of lemon flavored olive oil.  The ease of using frozen chopped spinach makes this a quick and simple meal that you can enjoy tonight.

Easy Cream of Spinach Soup

Makes about 6 servings (about 1-1/4 cups each)

2 TB light olive oil or refined coconut oil

1 cup chopped celery or celeriac (celery root)

1 large leek, sliced

7 oz. frozen chopped spinach, thawed and squeezed dry

1/2 cup white wine

4 cups chicken or vegetable broth

1/4 to 1/2 teaspoon salt, or to taste

black pepper to taste

1/4 cup heavy whipping cream (or full-fat coconut milk, if avoiding dairy)

1.  Heat the oil in a large Dutch oven over medium heat.  Add chopped celery or celeriac and leek.  Sauté for a few minutes until leek begins to soften.  Add wine and spinach and sauté for another minute.  Add broth and simmer gently for about 20-25 minutes or until celeriac is softened.  Salt and pepper to taste.

2.  Place soup mixture into a blender (in batches, if necessary) and puree until smooth.  Add heavy cream or coconut milk and stir until well blended.  Adjust seasonings, if necessary.  Serve hot.

Nutritional Information per serving (not including toppings): 127 calories, 6.3 g carbohydrate (1.4 g dietary fiber, 1.6 g sugar), 8.6 g total fat (3 g saturated fat, 0 g trans fat), 14 mg cholesterol, 586 mg sodium, 57 mg calcium, 279 mg potassium, 4.3 g protein.  Net carbs per serving: 4.9 grams

Recipe by Kathy Sheehan, copyright 2015