Tag Archives: nut free

No Bake Pumpkin Pie

| 6 Comments | Beatty Protocols, Recipes, Treats

No Bake Pumpkin Pie - paleo, vegan, nut free - Amanda Naturally

I love pumpkin pie. Like love love love it. It’s one of my favourite parts of Thanksgiving – that and the amazing quality time with family of course! Unfortunately inherent to a traditional pumpkin pie recipe is wheat and dairy, so it’s non-negotiable for me. It’s been years since I’ve had a bite of that sweet and spicy goodness and oh how I missed it! This year it all changed. But first, let me preface this post with an important fact:

I am NOT a baker.

I can do muffins and cookies, but if they are too complicated I’ll even mess those up!

In complete defiance of my lack of baking and general desert-making skills, I decided to take on the challenge. I took a look at a pumpkin pie and realized that the filling is pretty darn simple. All I needed was pureed pumpkin, pumpkin pie spice, something to sweeten it with (maple syrup, obv) and something to help it thicken and keep its consistency. I wanted it to be egg-free (that gets complicated and involves baking or making peaks somehow) and vegan (no gelatin)…coconut oil would melt too quickly after you pulled it out of the fridge…hmmm…and then it hit me, coconut butter! My favourite snack ever! What would happen if I mixed pumpkin and coconut butter together…well it was a match made in heaven!

As for the crust, well I’ve never been one for pastry, so I considered omitting it altogether, but realized it would be a little challenging to serve up. So I figured a typical nut/date no-bake crust would go well. Except I decided to try a nut-free version using pumpkin seeds so it would be safe for schools, and it worked amazingly! Not to mention, toasted pumpkin seeds totally go with the vibe of the season! 

No Bake Pumpkin Pie - paleo, vegan, nut free - Amanda Naturally

The resulting no bake pumpkin pie was a HUGE hit. I tried it out on my husband immediately, and my colleagues at work the next day, and I think it’s safe to say that I will absolutely be bringing this to my family Thanksgiving dinner on Sunday. (FYI I’m in Canada!) Not only is this delicious and pretty darn healthy, it is also:

No bake.

Sugar-free.

Nut-free.

Dairy-free.

Gluten-free.

Grain-free.

Paleo.

Vegan.

Yeah, you read that right! It pretty much fits every single dietary requirement I ever get asked for! Heck, I feel like you could even make it autoimmune compliant by substituting shredded coconut for the seeds in the crust and cutting back on some maple syrup. I haven’t tried that though, so if you do, please let me know in the comments below!

No Bake Pumpkin Pie - vegan, paleo nut-free - Amanda Naturally

Bonus: you can make it ahead and it keeps really well in the fridge!

No Bake Pumpkin Pie
An simple yet yummy take on the traditional pumpkin pie. Nut-free, dairy-free, gluten-free, grain-free, dairy-free and sugar-free. Vegan and paleo!
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Prep Time
25 min
Total Time
25 min
Prep Time
25 min
Total Time
25 min
Crust
  1. 3 cups dates
  2. 1½ cups pumpkin seeds, toasted
  3. 2 tbsp coconut oil
  4. pinch of sea salt
Filling
  1. 1¾ cups coconut butter (homemade or store bought)
  2. 3 cups pumpkin puree (homemade or canned)
  3. ½ cup pure maple syrup
  4. ½ tsp sea salt
  5. 2½ tbsp pumpkin pie spice
  6. ¼ cup coconut oil
  7. 2 tsp vanilla extract
Instructions
  1. In a food processor, combine all the crust ingredients. Blend until it starts to stick together and to the sides. You may need to scrape the sides down once or twice with a spatula. This step takes about 2 minutes of processing.
  2. Line a springform pan with parchment paper.
  3. Pour the crust into the pan. Pack it down tightly using your fingers.
  4. Rinse the food processor.
  5. Gently warm your coconut butter either in the microwave, the oven or in a water bath.
  6. Combine all filling ingredients in the food processor. Blend until smooth.
  7. Pour onto the crust and smooth down with a spatula.
  8. Chill in the fridge for a minimum of 1 hour.
  9. Run a knife along the sides and remove from the pan.
  10. Enjoy with some coconut milk ice cream, or homemade whipped cream!
Notes
  1. This pie is really dense and large. I made it to feed 16 people!
  2. You can absolutely make a smaller size.
  3. It also works well as bars / squares.
Amanda Naturally http://www.amandanaturally.com/
 No Bake Pumpkin Pie - paleo, vegan, nut free - Amanda Naturally

Wishing all my Canadians a Happy Thanksgiving weekend with lots of love, light and laughter. Here’s to having so much to be thankful for! xo

Plantain Biscuits

| 4 Comments | Apps, Snacks & Sides, Beatty Protocols, Breakfasts, Recipes

I chose to stop eating bread long before I chose to go gluten-free. Why? Not because I was trying to lose weight (although that happened), or go low-carb, it was because of one simple thing:

Bread is a processed food.

Yes you read that right! Even your beloved whole-grain, ancient-grain, flax-and-what-have-you bread is a processed food. I don’t care how aggressively it has been marketed as a health food, it simply is not. The poor white potato, which has been so wrongly demonized, is more of a health food than bread can ever be. How is that possible? It’s simple! You can grow a white potato in your back yard, pick it, wash it (optional) and cook it. Can you say that about your bread? No way! The number of processing steps it takes to go from wheat to bread in the store is ridiculous! It goes something like this: 

Too many ingredients to count. Including 4 types of sugar, industrial seed oils and chemical stabilizers. - Amanda Naturally
Dempster’s 12 Grain Bread. Too many ingredients to count. Including 4 types of sugar, industrial seed oils and chemical stabilizers.
  1. plant the same wheat seeds over acres and acres of farmland (aka mono cropping)
  2. spray with herbicides, pesticides and synthetic fertilizers to prevent damage to the crop from pests, weeds and disease (more common with mono cropping), killing millions of insects and animals, destroying ecosystems (both land and water), harming farm workers and endangering near by towns. 
  3. harvest
  4. little-to-no nurturing of the soil, no replenishing of nutrients lost via other plants, biodegrading plant matter or animals grazing (hence the need for synthetic fertilizer) 
  5. store in silos, trucks, warehouses (all the while increasing the likelihood of mould growth)
  6. drive across the country for processing
  7. hull, process and strip of nutrients to make flour
  8. add a few synthetic vitamins back in to replace some of nutrients lost (not the same thing, by the way)
  9. make into bread with chemicals to increase shelf stability (check out that list of ingredients!)

How the heck that is considered a health food is beyond me. Not to mention the fact that the glycemic index of whole wheat bread is significantly higher than high-sugar food products like a can of Coke and a Snickers bar! And don’t even get me started about the gut and connective-tissue damaging effects of gluten. That is a topic for another post!

Unfortunately gluten-free breads are no better. Most go through the same processing. The only difference is they use gluten-free flours such as white rice, white potato, garbanzo bean, buckwheat and tapioca. They can actually be even worse because additional additives are needed to make it palatable and to mimic the fluffy, spongey characteristic of gluten.

Focusing on real, naturally gluten-free foods is the way to go. Think sweet potatoes, squash, and other starchy tubers/vegetables. They are satisfying, nutrient-dense, naturally shelf-stable and inexpensive! But what do you do when you really want a sandwich bun, or a fried egg sandwich, or a delicious piece of bread to finish off your spaghetti sauce with? You know a roasted sweet potato simply won’t cut it, so make these delicious Plantain Biscuits!!

Plantain Biscuits - Amanda Naturally

Plantains are naturally gluten-free and have quickly become my favourite batter ingredient. They are inexpensive, last forever in your pantry, and can be used in so many ways! By adding a little coconut flour, an egg and some flavouring you can make all sorts of delicious treats! Today, I bring you the biscuit. I had seen several variations of these floating around pinterest a while back, so I decided to start experimenting on my own. My version are made with ingredients I always have in my house, and as a result, these guys make a regular appearance at our meals. Bonus – they freeze really well! So make a large batch and freeze for future, desparate “what am I going to eat” moments. Enjoy!

Plantain Biscuits
Serves 24
Gluten-free, grain-free, dairy-free alternative to bread, buns, english muffins and biscuits!
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 4 cups pureed green plantain
  2. 6 eggs
  3. ¾ cup coconut flour
  4. 1 tsp sea salt
  5. 1 tbsp gluten-free baking powder
  6. ½ cup coconut oil, melted
  7. sesame seeds (optional)
Instructions
  1. Preheat oven to 400F.
  2. Line 2 baking sheets with parchment paper.
  3. Peel plantains and chop into pieces.
  4. Blend in a high powered blender or food processor until almost pureed.
  5. Add eggs, flour, sea salt and baking powder. Blend again.
  6. While blending, stream in melted coconut oil. Combine thoroughly.
  7. Use an ice cream scooper to scoop out 24 biscuits onto the lined baking sheets.
  8. Gently flatten with a fork and top with additional sea salt or sesame seeds (optional).
  9. Bake for 25-30 minutes, until slightly golden.
  10. Remove and eat right away!
Notes
  1. Get creative with this recipe! Add garlic, chives or some spices.
  2. Use yellow-brown plantains to create a sweet biscuit. Add a pinch of cinnamon or a bit of honey to the batter as well.
  3. Flash freeze and store in freezer bags or glass tupperware.
Amanda Naturally http://www.amandanaturally.com/
Plantain Biscuits - Amanda Naturally

To prepare the plantains, slice off ends, score the skin and use your knife to lift off the skin to make peeling easier.
Plantain Biscuits - Amanda Naturally   Plantain Biscuits - Amanda Naturally

Chop into pieces and blend in a Blendtec or high powered food processor until mostly pureed.

Plantain Biscuits - Amanda Naturally   Plantain Biscuits - Amanda Naturally 

Add all ingredients except the oil. Combine. Drizzle in oil. Combine thoroughly.

Plantain Biscuits - Amanda Naturally    Plantain Biscuits - Amanda Naturally

Using an ice cream scoop, create 24 biscuits on parchment paper-lined baking sheets. Plantain Biscuits - Amanda Naturally

Gently flatten with a fork, top with additional sea salt or sesame seeds.

Plantain Biscuits - Amanda Naturally   Plantain Biscuits - Amanda Naturally

Bake at 400F for 25-30 minutes. Remove from oven when golden. 

Plantain Biscuits - Amanda Naturally 

Enjoy immediately or freeze for later.

Plantain Biscuits - Amanda Naturally

How would you use these biscuits? As bread? An english muffin? Share in the comments below!

 

Homemade Sunflower Seed Butter

| 0 Comments | Apps, Snacks & Sides, Beatty Protocols, Condiments, Recipes

Homemade Sunflower Seed Butter - Amanda NaturallyNut and seed butters are a key pantry staple for quick grab and go snacks. While I absolutely love peanut butter, I’m careful with how much I eat because I have a sensitivity to legumes and recently I’ve noticed that it kind of makes my mouth tingle. That’s clearly not ideal!

When I first started eating a real food diet and throughout my initial candida cleanse, almond butter was my lifeline. Any time I had a craving for something sugary I’d dunk a spoon into a jar of almond butter and enjoy it straight. Don’t judge – I know you’ve done it, or at least thought about it!

For a while I made sure I always had a jar in my cupboard, but when I started crunching the numbers I realized I was spending way too much money on this jar of deliciousness that would barely last a week. To save money, I switched to a store-bought sunflower seed butter which was half the price. It was ok, but I didn’t really love it because it always tasted a bit off. And then my life changed…

My incredibly awesome parents gave us a Blendtec for our wedding!

They had thought about a getting my soon-to-be husband a watch, and me a nice pair of earrings or a necklace…but when they really thought about the kind of people we are, and what we would actually enjoy (and use!) they went with their gut and bought us our FAVOURITE present ever. The Blendtec. A luxurious kitchen gadget that was worth every penny! We use it every day, at least once!

As much as we love the Blendtec for its incredible smoothies, it’s honestly not worth it if that’s the only thing you’re going to use it it for. It’s all of the other incredible tasks it can handle that really make this a cook’s dream! So far I’ve used my Blendtec for:

  • pancake batter
  • muffin batter
  • ice cream
  • fruit sorbet
  • pesto and other sauces
  • grinding my own meat
  • homemade jello
  • coconut butter
    AND
  • sunflower seed butter!

Making your own sunflower seed butter is SO much better than buying it. When seeds are roasted and ground, the oils become less stable, and over time will oxidize (go rancid). I’m sure that’s why the sunflower seed butter I was buying tasted off. By roasting and grinding your own seeds, you are guaranteed the freshest butter, with a much richer flavour, and at a fraction of the cost. Not to mention, sunflower seeds are allowed in most schools because they’re not nuts! Here are a few ways to use sunflower seed butter for you or your kids:

  • on a sliced banana topped with shredded coconut
  • on a sliced apple topped with pumpkin seeds
  • stuffed in pitted dates (my husbands favourite)
  • on gluten-free crackers
  • as a fruit and/or veggie dip

Or as I’ve been known to do…eat it straight out of the jar with a spoon!

If you don’t have a fancy pants blender like this one, you can achieve a similar consistency with a good quality food processor, but it doesn’t get quite a smooth!

Homemade Sunflower Seed Butter
An inexpensive, delicious and nut-free alternative to peanut and almond butter!
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Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Ingredients
  1. 2 cups raw, hulled sunflower seeds
  2. ¼ cup + 1 tbsp avocado oil
  3. ½ tsp sea salt
Instructions
  1. Preheat oven to 400F.
  2. Spread sunflower seeds thinly on a baking sheet.
  3. Roast for 7-10 minutes. Keep an eye on them so they don't burn! If necessary, stir once.
  4. Once seeds develop a golden brown colour and you can start to smell them, remove from oven and let cool.
  5. Pour ¼ cup avocado oil in to your Blendtec. Add sunflower seeds and sea salt.
  6. Blend on medium low, using a spatula to scrape down the sides. Be patient, it takes a few minutes!
  7. Add more avocado oil if you need to to achieve the desired consistency.
Notes
  1. Store in the fridge to maintain freshness and reduce oxidation of the oils.
Amanda Naturally http://www.amandanaturally.com/

Spread sunflower seeds in a single layer on a baking sheet. It’s better to use multiple sheets than to pile the seeds high on one. You risk burning the seeds on the edges and having raw seeds in the middle! If you only have 1 sheet, either make a smaller batch or stir seeds frequently.

Homemade Sunflower Seed Butter - Amanda Naturally

Toast until golden brown. Don’t burn!

Homemade Sunflower Seed Butter - Amanda Naturally   Homemade Sunflower Seed Butter - Amanda Naturally

Let seeds cool. Add avocado oil, sea salt and cooled sunflower seeds to to Blendtec or food processor. Blend on medium low, scraping down the sides.

Homemade Sunflower Seed Butter - Amanda Naturally   Homemade Sunflower Seed Butter - Amanda Naturally

Be patient! Eventually it will turn into a beautiful, creamy butter!

Homemade Sunflower Seed Butter - Amanda Naturally

Jar and store in the fridge.

Homemade Sunflower Seed Butter - Amanda Naturally

 

So tell me, what’s your favourite nut / seed butter and your favourite way to eat it?

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