APPLE TART

PECAN-WALNUT CRUST

From Thrive Market’s Paleo Thanksgiving

1 cup ground raw walnuts

1 cup ground raw pecans

1/2 tsp sea salt

2 T coconut oil 6 – 8 dates

1 tsp cinnamon

Blend crust ingredients in the food processor until the dough sticks together when pressed. Transfer to a pie pan and press to flatten. Bake in a preheated 350 degree oven for 7 minutes.

ALTERNATE RAW CRUST

From Sweetly Raw’s Deep Dish Apple Pear Tart

1-1/3 cups cashews

1-1/3 cups shredded coconut

2-1/2 - 3 tablespoons maple syrup

2 pinches salt

2 tablespoons + 1 teaspoon melted coconut oil

Grind the cashews and coconut into flour in a food processor. Add the remaining ingredients. Process to combine. Press the mixture evenly into a deep 8" tart pan with removable bottom. Make sure to chill it in the freezer to set properly while making the filling. You can even let it sit overnight in the fridge to set before putting the filling in for best results.

FILLING

1/8       cup coconut, tapioca, cassava or arrowroot flour

1/2       teaspoon ground cinnamon

1/2       teaspoon ground nutmeg

1/8       teaspoon salt

8          cups thinly sliced peeled tart apples (8 medium)

2          tablespoons coconut oil

1          dash of coconut sugar (to taste)

*Optional

a dash of apple pie spice or pumpkin pie spice

the juice of half a lemon

Vanilla to taste

Ginger syrup

In a saucepan, combine apple filling ingredients and optional spices, and simmer until apples are soft and the sauce has thickened. After you remove the filling from heat, add the optional lemon juice, vanilla or ginger syrup and stir.

Layer into to pie crust and let set for 10 minutes to 24 hours. Enjoy with some coconut whipped cream.

BLUE HUBBARD SQUASH SOUP

1 Blue Hubbard squash (or Kabocha or 2 acorn) – you need 3-4 cups of flesh

3 tbsp coconut oil

1 tbsp olive oil

3 – 6 cloves garlic

2 cups veggie broth

1 can coconut milk

1 tsp turmeric

dash of dulse

dash of nutritional yeast

sea salt (1-2 tbsp) and black pepper to taste

Hubbard squash was known as the squash of the aristocracy due to its sought-after nutty flavor  and smooth, creamy texture.

Preheat convection oven to 375 degrees F. Cut squash and remove seeds (these can be toasted  while the squash bakes: coat in olive oil and salt and bake until crispy at the edges). Place on a  large baking sheet and roast for 30-45 min until soft.

Sauté coconut oil, garlic and spices for a few minutes in a large saucepan until fragrant. Add broth  and squash and simmer and salt to desired taste. Add coconut milk and stir. Remove from heat  and add an olive oil float. Transfer by cup to a blender (only 1/3 full as it can splash due to the  heat) and blend in batches, transferring to a clean bowl. When all is blended, return to saucepan to  reheat. Enjoy!

Coconut Breastmilk Supplement (MJ's Baby Food)

*Always speak with your Holistic Practitioner or doctor when adding supplements to your eating plan.

Not all mothers can use only breast milk to feed their babies. Many women around the world make their own formula. Originally used as a supplement to breast milk, this recipe can be also used in place of vitamin shakes if dairy or soy is an issue for you.

Humans and coconut palms have evolved together over millions of years. Not only are the fats, minerals and enzymes provided by this plant incredibly similar to those in human breast milk, they offer immune boosting and brain development  powers of great benefit to humans - babies and adults alike. It’s a natural choice for breast milk supplementation.

Whether your baby is recovering from antibiotics or illness, preparing for a trip or daycare, was born early, needs to gain weight, or is healthy and growing, he or she may benefit from an addition of probiotic bacteria to the diet. This supplemental formula is designed as a complement to breast milk and is a healthy, living alternative to commercial formulas and meal replacements which may contain soy, cow’s milk, synthetic vitamins, and supplements of chemical or animal origin.

The ratios of ingredients were established using nutritional data analysis of human breast milk (from the USDA National Nutrient Database for Standard Reference) and two types of commercial soy formula. What's great about making this supplement yourself is that you can tune the ingredients to your situation and baby's tastes. Our son (MJ, pictured above) is gaining and growing well now so we are tapering off on the sugars. If you would like a vegan version, omit the egg yolks.

• Base: coconut water, spring water, coconut yogurt, young Thai coconut meat

• Fats: coconut oil, hemp oil, olive oil

• Proteins: nutritional yeast, egg yolk powder

• Carbohydrates (sugars): coconut nectar, maple syrup

• Probiotics: raw coconut yogurt, probiotic supplement

• Supplements: Honest Company multi vitamin (contains iron), baby DHA, vitamin D3 

Once you get used to working with all the ingredients, it takes about 15 minutes to put together a batch and is as easy as making a superfood smoothie. I keep my ingredients in 2 bins in the fridge and the cupboard so when it's time to make a batch, everything is together. It can be frozen and has a shelf life similar to breast milk (since it's a living food).

I taste each batch I make - if I don't think to myself, "Man, I should make a batch for me!", then it doesn't go to the baby.

I wouldn't be a mom if I didn't say this - breast milk is important. Always offer a breast before a bottle. And while hygiene and cleanliness are always part of well-run kitchen, remember your baby doesn't live in a lab. That's why we love probiotics!

Disclaimer

Nutrient facts of this supplement are based on nutritional data analysis and have not been molecularly or chemically tested by a third-party. This information is not intended to diagnose or treat any disease.

I can only speak for use of the brands specified in the links in this recipe. I receive no incentive for using these brands.

Baby Coconut Yogurt

• 2 cups                  Young Thai Coconut Meat

• 3/4 cup                Warm Spring Water

• 2 tbsp                   Coconut Nectar or Maple Syrup

• 1/4 tsp                 Ther-Biotic Infant Probiotic (Klaire Labs)

Blend all ingredients in a clean blender. Pour into clean jars, leaving room for expansion (about half), and allow to ferment on the counter covered by a clean towel for 12 - 18 hours. Refrigerate. Lasts 3-5 days.

Makes 2-3 batches of formula. Alternately, you can use an additional 1/2 cup young Thai coconut meat and 1 tsp infant probiotic in the recipe below as a substitute for the yogurt.

Coconut Formula

• 1/2 cup                Baby Coconut Yogurt (above)

• 1/2 cup                Young Thai Coconut Meat

• 2 cups                  Spring Water

• 1.5 tbsp                Fortified Nutritional Yeast

• 1 tbsp                   Egg Yolk Powder

• 2 packets              Honest Baby & Toddler Multi Powder

• 0.25 ml                 Vitamin D3

• 2 ml                      Baby DHA

• 1 tbsp                   Hemp Oil

• 1.5 tbsp                Extra Virgin Olive Oil

• 1 tbsp                   Virgin Coconut Oil

• 1.5 tbsp                Coconut Nectar

• 1.5 tbsp                Maple Syrup

• 0.5 tbsp                Coconut Aminos (or 1/16 tsp Sea Salt) Do not use table salt

• 2 cups (16 oz)       Fresh Young Coconut Water

Combine all ingredients (except coconut water and 1 cup spring water) in a high speed blender. This recipe makes 1 blenders-worth (6 cup capacity).

Emulsify ingredients by adding slowly while blending and finish with the remaining cup of spring water. Run blender on high for about one minute to homogenize. Switch off blender and add coconut water. Blend on low until mixed.

Squeeze through a nut milk bag into a bowl or pitcher if using nipples. This mixture flows through a number 3 or fast flow nipple. Keep in refrigerator. Recipe makes a little over 42 ounces and can be kept fresh using the same protocol as breast milk. Keeps in the refrigerator about 3-4 days. It can also be frozen and may separate on standing.

Because of the probiotics, this formula should not be heated in a bottle warmer. Warm bag or bottle in a container of hot tap water if needed. Thaw similarly in cold tap water.

If you're uncomfortable fermenting raw yogurt, replace with an extra 1/2 cup coconut meat and 1 tsp of probiotic powder.

Notes

Baby Coconut Yogurt (homemade) is a source of probiotic colonies of bacteria that proliferate in the baby’s intestine – improving digestion and protecting from illness. Using an infant probiotic for fermentation insures the baby’s maturing gastrointestinal tract can metabolize the acids made by the bacteria.

Infant Probiotic is added to enrich gut flora and maintain intestinal integrity. Serving is 40 billion CFUs per day in a base of inulin derived from chickory root. Ther-Biotic® Infant Formula is designed to support a normal infant microflora that can be easily disrupted by cesarean section delivery, formula feedings, antibiotics, toxin exposures, and a maternal diet lacking in fresh fruits and vegetables.

Young Thai Coconut Meat is used as a thickener and source of lauric acid, medium triglyceride saturated fats and living enzymes that aid in digestion and metabolism. Thicker formula aids in swallowing and helps to prevent spit-up.

Humans and coconut palms have evolved together over millions of years. Not only are the fats, minerals and enzymes provided by this plant incredibly similar to those in human breast milk, they offer immune boosting and brain development  powers of great benefit to humans - babies and adults alike. But don't take my word for it. Even a small amount of research into the coconut palm will explain why it seemed like a natural choice for breast milk supplementation.

Spring Water is free of added fluoride or chlorine and retains natural trace minerals.

Fortified Nutritional Yeast is a complete protein source. It has been fortified with vitamins, including B12 from bacteria.

Egg Yolk Powder is used as a source of protein, cholesterol and choline. Recipe can be made vegan by omitting egg yolk powder, but realize that human breast milk is an animal product and babies are not vegan by nature. Egg yolk is not considered an allergen as egg whites are.

Baby Multivitamin Powder from The Honest Company is an all whole-food-based multivitamin that contains minerals, vitamins, superfoods and probiotics. It is free of gluten, soy, wheat, casein, gelatin, sodium, dairy, eggs, lactose, sweeteners/HFCs, starch, tree nuts, peanuts, fish/shellfish, GMOs, dyes/colors, parabens, phthalates, preservatives, salicylates, artificial flavors, pesticides, herbicides, heavy metals and synthetic additives.

Vitamin D3 (from Lichen) is added to provide an additional 200 IU per day.

Baby DHA (from Algae) is a hexane-free source of premade DHA and EPA and also a source of calcium and iodine.

Hemp Oil has a ratio of 3:1 Omega-6 to Omega-3 fatty acids and is a source of the Omega fatty acids used to make DHA. It is also used to balance the ratio of saturated, monounsaturated and polyunsaturated fats as it is mostly composed of polyunsaturated fats. Hemp oil does not contain THC.

Extra Virgin Olive Oil is used to balance the ratio of saturated, monounsaturated and polyunsaturated fats. It is mostly monounsaturated fats. Also a source of the Omega fatty acids used to make DHA in the body.

Virgin Coconut Oil is a source of saturated fat from medium chain triglycerides similar to those found in human breast milk. It is easily digested and used as energy in the body. Saturated fat is an important part of a baby's diet.

Coconut Nectar is a raw sweetener that exudes from the blossoms of the coconut tree. It is a low glycemic carbohydrate source that does not spike blood sugar levels in the body. It contains 17 amino acids, minerals, vitamin C, broad-spectrum B vitamins, has a nearly neutral PH and is enzymatically alive. Maple Syrup can be substituted for coconut nectar if needed.

Maple Syrup is a high glycemic source of carbohydrates and minerals. Grade B is less-processed and has a higher mineral content than Grade A. Coconut nectar can be substituted for maple syrup if needed.

Coconut Aminos (Coconut Sap, Sun-Dried Sea Salt) is used to balance the sodium potassium ratio. Aminos are enzymatically alive and contain 17 amino acids, minerals, vitamin C, and broad spectrum B vitamins. Sea Salt be used in place of aminos, but table salt should not be used as it may contain talc and synthetic iodine.

Fresh Young Coconut Water has a mineral composition similar to human plasma and contains lauric acid. This, along with enzymes, amino acids, microminerals and nutrients contribute to its antioxidant, antibacterial, antiviral, anti-protozoal, and antifungal properties. See Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention.

Harmless Harvest coconut water has been pressurized rather than pasteurized to remove potentially harmful bacteria.

Estimated Nutrition

Ingredients List 

Reference

Source: USDA National Nutrient Database for Standard Reference

 

COCONUT WHIPPED CREAM

14 ounces Coconut Cream (can)

3 tablespoons Powdered Sugar (optional)

1 teaspoon Vanilla Extract (optional)

Wisk together until desired thickness.

PUMPKIN SLAB PIE

From the recipes: Grain Free Pumpkin Slab Pie from MI Gluten-Free Gal and Gluten  Free Vegan Pumpkin Pie from Sarah Bakes Gluten Free

For the crust:

1 pkg Chebe Cinnamon Roll Mix (1-1/4 cups)

2 tbsp oil

1 egg

4 tbsp cold butter, cut into chunks

4 tbsp ice cold water

For the Filling:

2 1/4 cups pure pumpkin purée

3/4 cup full-fat coconut milk

1/2 cup cane sugar

1/4 cup pure maple syrup

1/4 cup cornstarch or tapioca starch

1 teaspoon pure vanilla extract

1-1/2 teaspoons ground cinnamon

1/2 teaspoon ground ginger or 1 teaspoon ginger juice

1/4 teaspoon ground nutmeg

non-dairy whipped topping for serving (optional)

In a large bowl, combine ingredients for the filling and whisk until completely combined. Cover bowl with saran wrap and refrigerate for one to two hours.

Meanwhile, prepare the crust. Add the Chebe Cinnamon Roll mix to a food processor, along with the oil and egg. To that, add the cold butter. Pulse until a dry sand texture develops.

Slowly add the ice cold water to the processor, one tablespoon at a time. Process until a ball of dough forms. Lightly flour a work surface with grain free flour or tapioca starch. Roll the large portion of dough into a large rectangle, approximately 11 by 15 inches.

Transfer crust to an un-greased quarter sheet pan. Use your fingers to press into place, making sure dough forms up the sides of the pan. Place pan in refrigerator for 15-20 minutes for crust to chill. Doing so prevents the crust from shrinking as it bakes.

Preheat the oven to 425 degrees. Once oven is preheated, removed crust and filling from the refrigerator. Pour approximately half of the pie filling into the prepared crust. Bake the pie at 425 for 10 minutes. Then, immediately turn the temperature down to 350, and continue to bake for another 20-60 minutes. Check every 20 minutes. Bake until the outer edges of the slab pie are set, and the center is ever so slightly jiggly.

Chill in the refrigerator or set on the counter to cool.

GINGER CRANBERRY SAUCE

This year we are trying one from Pond Hill Farm.

Makes about 2 1/2 cups, serves 6

¼ cup grape seed or coconut oil

1 cup orange juice

1/2 cup coconut sugar, coconut nectar or date syrup

1/8 cup fresh ginger (peeled and minced) or 1 teaspoon ground ginger or 1 tablespoon ginger juice

2 ounces fresh or frozen and thawed cranberries

1 cup crystallized (candied) ginger, finely chopped, divided

1 tablespoon orange zest

a pinch of sea salt

dash of lemon and orange zest

Simmer ginger briefly in oil with salt. Pour juice and sugar into a medium saucepan and  heat over medium heat, stirring often, until sugar has dissolved. Add cranberries and  bring to a boil. Reduce heat and simmer for 10 minutes or until liquid thickens.

Add a third of the crystallized ginger and simmer, stirring often, until cranberries have  popped and sauce is thickened to desired consistency, about 10 minutes more…

Remove from heat, stir in orange zest and all but a few pieces of the remaining crystallized ginger. Set aside to let cool to room temperature. Garnish with reserved crystallized ginger and lemon zest.

CANDIED SWEET POTATOES

Several sweet potatoes (peeled)

1 cup coconut sugar or brown sugar

1/3 cup vegan butter or coconut oil (chilled)

Slice the sweet potato. Cut the chilled butter or oil into squares or chunks. Layer the sweet potato, butter and sugar and bake until soft. Check at 35 –45 min.

MASHED CAULIFLOWER

Serves 4

Mashed cauliflower tastes similar to mashed potatoes but with fewer carbs. Top with chopped  herbs like chives, dill or scallions.

1 head cauliflower

3-4 tablespoons vegan butter or butter flavored coconut oil

1 tablespoons extra virgin olive oil

Sea salt and ground black pepper to taste

Herbs for topping

Bring a large pot of salted water to a boil. Add cauliflower or potatoes and garlic and cook until  very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and  transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and  puree until smooth. (Or mash with a potato masher). Season with salt and pepper and serve.