Chocolate Peanut Butter and Banana Smoothie

Do you like the Peanut Butter Moo'd smoothie from Jamba Juice?  Then you are going to love this recipe!  And what's even better is that it is healthy and processed free.  This is an excellent protein drink that even my super sweet tooth husband has declared he would eat everyday - and now I would let him.  This recipe is based on one of my hero's recipes, Dee McCaffrey.  If you haven't gotten her book yet, The Science of Skinny, you are missing out.  I make one crutial change to her recipe that results in a great double for the one from Jamba Juice in taste and texture.  You must freeze the bananas!  There is no compromise for this step.  I always have bananas frozen in my freezer at all times.  I cut them into thirds and store them in a freezer bag for all kinds of smoothies or a healthy ice cream substitute for my kids.  Once you start doing this, you will wonder how you ever lived without frozen bananas.

1 cup unsweetened almond milk
3 drops liquid stevia
1 scoop of vanilla whey protein powder (stevia sweetened)
1 banana (frozen!)
1 Tbsp. natural peanut butter
1 Tbsp. unsweetened cocoa powder

Put all the ingredients in a blender, then drink immediately.  The frozen banana acts like the creamy ice cream or frozen yogurt that is in the Jamba Juice recipe, making this very healthy and lower in sugar.  In fact, this is sugar free, but doesn't taste like it - woo hoo!!

I almost always double this recipe so that both my husband and I can have some since we love it that much.  I have to admit that it took a few minutes to get my picture of this, so it melted a little.  It is actually much thicker than the picture shows.  Give it a try, I think you're going to love it!

Veggie Lasagna in the Crockpot

You can tell by now that I really like pasta, which you can make cleanly with a few swaps.  I am coming to find that almost anything can become processed free if you get creative enough.  Yes, that takes some time, effort, and money, but I feel like the investment in our health is worth it.

Here is an example of a recipe that I make that is based on one from the cookbook, 101 more Things to do with a Slow Cooker.  Even before eating processed free, I had made changes to this to suite my own tastes, but now I've made a few more swaps to make this fast, delicious, and processed free!


12 whole wheat lasagna noodles (uncooked - hooray!)
1/4 cup water
1 small can sliced olives, drained (more if you like them)
1 small can mushroom pieces, drained
1 carrot, finely shredded
1 zucchini, shredded
(1 parsnip, shredded or thinly sliced - optional)
1 large jar spaghetti sauce (no sugar added)
1 container (15 oz) whole milk ricotta cheese
1/4 tsp. dried mint
2 cups grated mozzarella cheese

This recipe is so easy, quick to assemble, and has very little prep time involved.  In fact, the only thing that takes any time at all is shredding the vegetables.  I use a box grater, but if you had a shredder on a food processor this could be done in seconds.  Here is what the veggies look like shredded (carrots and zucchini.)

To start the assembly, coat the bottom and sides of the slow cooker with some coconut oil.  I usually scoop a little out with a paper towel wrapped around my fingers and spread it inside the crockpot.  Then lay down 4 noodles (broken to fit) on the bottom.  These are NOT cooked, which makes this recipe so easy!  And don't worry, the noodles won't look pretty, but it will when it is all done cooking.  Here is what I mean - just make the noodles fit.

Next, sprinkle half the olives, mushrooms, carrots, zucchini (parsnips too, if you use them) over the noodles. Spoon 1/3 of the spaghetti sauce over them and half the water.  Stir the mint into the ricotta cheese and spread half of it on top of the sauce.  Then, sprinkle 1/3 of the mozzarella over the top.  Repeat these same steps again for the next layer beginning with 4 more noodles broken to fit.

When you have completed the second layer just like the first, add the last set of 4 noodles, the remainder of the sauce (make sure it covers the noodles completely) and the rest of the mozzarella.  It will look like this.

Put the lid on it and cook on low for 4 to 5 hours.  Don't go longer than 5 hours!  This will make a lot of food.  We usually have left overs for a day or two or we invite family over to share it with us.  I like to serve this with a nice Italian salad (tomatoes, olives, fresh mozzarella, etc.) and sliced whole wheat french bread with butter or garlic butter.  YUM!

Coconut Cilantro Avocado Lime Dressing

This is another amazing processed free recipe based on my favorite author, Dee McCaffrey.  I'm telling you, check out her books, they are great or her website processedfreeamerica.org!  One of my favorite restaurants is Cafe Rio, kind of like Costa Vita.  My husband would probably eat there everyday if we could afford it and I would let him.  They have this outstanding dressing that puts all those refreshing Mexican flavors together in a creamy, delicious sauce.  But, I shudder to ever find out the nutritional information or the processed ingredients that were used.  So, when the basis for this similar recipe came along, I couldn't wait to try it.  I tweaked it a little to my own tastes, but this has the same feel as my restaurant favorite, and the best part, it's processed free. 

1 can coconut milk
3 ripe avocados
juice from 1 lime
1 cup chopped cilantro
4 cloves of garlic
1/2 tsp. salt
2 Tbsp. pepitas (toasted if you can)

Throw all these ingredients in a food processor or blender and blend until smooth.  If it is too thick, just add a little water and blend again.  Store in an air tight container for 3 or 4 days.

This is great on salad, but it's also great on chicken, black bean burgers, tortillas, quesadillas, tacos... the possibilities are endless. 

Black Bean Veggie Burgers

Here is a different take on a veggie burger.  I don't make these burgers because I don't eat meat, I do, but I am trying to eat a more plant based diet in general.  This black bean burger is one based on one of my favorite processed free guru's, Dee McCaffrey.  She and her books are the reason I decided to go processed free.  Check out her newest book: The Science of Skinny - life changing!  What I love about this burger is that it doesn't need any kind of refined flour or bread crumbs, and packs in a lot of veggies and flavor.  So here is my version of this tasty dish.

2 cans of black beans, rinsed and drained
1/2 onion, diced
1 red bell pepper, diced (or use half a red and half a green pepper)
2 small carrots, grated
4 cloves garlic, minced
1/2 cup oat bran
1/4 salsa
1 can (4 oz.) diced green chilies
1/2 cup corn (optional - make sure it's organic)
1 tsp. cumin
1/2 tsp. salt
1 tsp. dried oregano or 2 Tbsp. fresh chopped cilantro
3 to 4 tsp. taco seasoning (make your own)
coconut oil

Cook the onions, peppers, carrots, and garlic in a Tbsp. of coconut oil.  I actually throw all of these veggies in the food processor and pulse until they are the consistency I want - more minced, but not pureed.  Then I saute them until they are soft and set them aside.  If you're using corn too, you can throw it in toward the end of the cooking for the veggies just to warm it through.   In a large bowl, mash the beans and add the veggies, spices, and other ingredients.  I gave the option to include oregano or cilantro depending on if you wanted a traditional or Mexican flavor - only pick one.  Wet your hands and mold the mixture into patties, about 8 to 10.  Add a small amount of coconut oil to the pan, place the patties inside, and cook covered on low/medium heat for about 4 minutes.  Then flip and cook another 4 minutes uncovered.  You could also grill these instead.

These are great on a sprouted bun, chopped up and put in burritos/tacos, served on top of salads or on their own as the main dish.  I even like the leftovers put in a Mexican omelet or a sprouted tortilla burrito. 

A little note about the taco seasoning - you absolutely have to make your own or it is not processed free.  You can find blend recipes online.  I have one I like, but I put only a fraction of the cayenne in it because that would make it too spicy for my kids.  Make this personal to you and your family. 

Veggie Turkey Meatloaf Muffins

I like meatloaf, but I wanted to find a way to get more vegetables into our meals.  I originally got the idea for this recipe from Hungry Girl, but I gave it a complete overhaul to make it processed free and add more veggies and flavors I liked.  These are extremely light and tender with no hint of all the veggies inside.  But, the best thing about them are the length of time it takes to cook and how cute they are. 

1 small onion
12 oz. bag of broccoli cole slaw
1/2 green bell pepper
3 garlic cloves
1 8oz. tomato sauce or 1 cup marinara
1 lb. raw lean ground turkey
1/2 cup oat bran
2 eggs
1 tsp. dried basil
1 tsp. dried parsley
1 tsp. dried oregano
1 tsp. sea salt
no-sugar ketchup (or homemade)

Preheat the oven to 350 degrees.  Put the onion, bell pepper, broccoli slaw, and garlic cloves in the food processor.  Pulse until they are pureed.  Pour into a mixing bowl and add all the other ingredients except the ketchup.  Combine everything thoroughly with your hands or a spoon.  Grease  a muffin pan with coconut oil or line it with baking cups.  Gently spoon in the meat mixture (it will fill about 15 muffin cups) and top each with about 1/2 tsp. of ketchup.  Bake for 35 - 40 minutes.  Wait 5 minutes before serving.  I love these with a veggie side and a fresh salad.

Mashed Cauliflower

 

 

I feel like I'm always looking for variety in my food.  We have never had a certain night a week for a particular dish - that would drive me nuts!  Plus, I love too many different foods and flavors to have that satisfy me.  So here is a recipe my family loves that gives us a little something different for a side dish that is also processed free.  We have been making mashed cauliflower for a few years now, and even my daughter would eat this when she was just a baby, in fact she couldn't get enough of it.  I also think it's nice to vary the vegetables you are eating (not just mashed potatoes) to get different vitamins and minerals.  I hope you like this too!

1 head of cauliflower
1 Tbsp. butter
4 oz. cream cheese (I like Neufchatel)
3/4 tsp. salt
1/4 cup coconut milk or regular milk
pepper

Steam the cauliflower so that it becomes tender.  Place everything in a food processor and blend until smooth or use an immersion blender.  I actually use the immersion blender so that I don't dirty more bowls, but I think the food processor might just get it a little smoother. 

You can also use a package of frozen cauliflower, cook it then blend everything together.  I'll often do this if I need a quick side and don't have fresh cauliflower. 

Hawaiian Haystacks

I love any dish that has rice and chicken.  And if it adds some extra veggies and tropical flavors, it's even better.  Yes, I just described Hawaiian Haystacks - what's not to love?  Well, maybe the chemicals in the original chicken sauce.  But, that's why I couldn't wait to make over this crowd pleasing dish into something processed free.  Here is my version, and as you'll notice, there is lots of flexibility in this recipe to make it easy to prepare with whatever you have on hand.

2 tsp. butter
6 Tbsp. whole wheat flour
2 cups chicken broth (divided)
1 cup milk
chicken

This forms the sauce.  Melt the butter on medium heat in a pot, then add the flour to form a roux.  Add 1 cup of broth (I make my own and freeze them in ice cube trays for recipes) and 1 cup of milk.  Bring to a boil and whisk continually until the roux is dissolved and it becomes thick.  Now add the chicken and the last cup of broth.  Stir until well incorporated and heated through. 

I know I'm being vague with the chicken, so let me explain.  There are several different ways to prepare and add this.  The first is to boil a few chicken breasts, remove them from the pot, shred them and save the broth for the rest of the recipe.  Another way is to use left over chicken or canned chicken.  I would use at least 24 oz. or more if you use canned.  My favorite is to use home canned chicken breasts.  I pressure cook and can my own chicken breast and I use a quart size jar with the liquid to make this 100% easy.  Do whatever you like or have on hand, this is why you can be flexible.

Serve this over brown rice (make enough for 6 good sized servings) and let everyone add the toppings they would like.  Here are my favorites:

diced tomatoes (I actually prefer canned)
shredded cheddar cheese
slivered almonds
diced green bell peppers
diced celery
green onion
crushed pineapple
shredded coconut (unsweetened)

If these toppings are pre-chopped, this dinner comes together in no time.  And I can always count on everyone eating it, including my picky kids.  Score!!  This is also extremely easy to double or triple for a crowd.  We all need recipes like that in our hip pocket.  Enjoy!

 

Stuffed Shells

Pasta dishes can seem like something you have to give up when you are processed free, but not really. You just have to buy the right kind of pasta.  Noodles that are made from whole wheat, quinoa, artichoke, brown rice, and more are available at health food stores, and are a great swap for your existing recipes.

Here is one of my all time favorite pasta dishes - stuffed shells.  This is my grandmother's recipe with only one change - the noodles!  She really was quite processed free because she cooked daily for her family with fresh ingredients, using recipes passed down from her mother.  So the filling in these shells is highly flavorful, nutritious, and clean already!

1 large jar of pasta sauce/marinara (sugar free, real ingredients) or make your own
1 box of jumbo shells (no refined white flour)

Filling:
1 1/2 lbs. whole milk ricotta cheese (my favorite brand is Belgioioso, but I also like Polly O)
2 eggs (organic)
2 Tblsp. pecorino ramano or parmesan cheese (real thing - no green can)
mint leaves - 6-8 large leaves, chopped finely (or use dried, in which you will use less)

Cook the box of shells until they are 1/2 to 3/4 done. I do salt the boiling water before I add the pasta to give it more flavor.  Then drain and cool slightly.

Mix all the ingredients for the filling in a large bowl.  In a 9 X 13 inch pan, pour a layer of sauce on the bottom.  Scoop a large spoonful of filling in each shell and place it seam side down in the pan.  Pack those babies in!

When you have filled all the shells (and be generous,) pour the remaining sauce over the top.  Make sure all the pasta is covered or it will be dry after you pull it out of the oven.  You can sprinkle some mozzarella or provolone cheese on the top if you want.  I usually don't as you can see in the next picture.  That feels more like lasagna to me, but it is good if you think your family would prefer it that way.

Bake at 350 degrees until bubbly - about 30-45 minutes.  You can cover it with foil if it looks dry while it's baking.  I have to say, I usually do this part way through the cooking time to keep everything moist.

All done!  They are super easy and really flavorful.  The mint in the recipe is very Sicilian and makes this unique and special - I can't imagine a filling without it!  I've always felt that restaurant filled pasta was missing something - the mint!  You can also use the filling for homemade ravioli or lasagna.

As far as the pasta, I used whole wheat shells which were harder to find.  If you can't find them, use the big pasta tubes for manicotti and put the filling in a large zip top bag with the bottom corner snipped off, and fill them that way.  Much faster and less mess than using a spoon.  The rest of the recipe will be exactly the same.

Serve this with steamed veggies and a nice big salad.  Yummy!

Ricotta Toast

I'm about to share one of my favorite breakfast treats with you.  My mom and I started making this years ago with leftover ricotta cheese.  We call it "ricotta toast" and it is super easy, quick, and processed free.  Did I mention delicious... I should have!  I LOVE ricotta cheese and we used it a lot when I was growing up because of my Italian mama.  In fact, my favorite cake has ricotta cheese as a filling.  I'll share it sometime.  So, this to me feels more like a treat than just any old breakfast.... sorry cereal, you just don't compare.  Here's what you need:

bread (Ezekiel brand sprouted or a whole wheat, no sugar version)
whole milk ricotta cheese
all fruit preserves (no added sugar or artificial sweeteners)

Toast the bread and then pile on the ricotta and top with jam.  Couldn't be simpler.  In the picture, I used strawberry, but I absolutely love this with boysenberry!  It's also fantastic with orange marmalade or a processed free lemon curd (harder to find or you can make your own.)  This can get really fancy if you use a slice of whole wheat baguette as the toast!  Serve it like that to a house guest and they'll think they are at a little cafe somewhere in Europe.

Healthy Strawberry Shortcake

We are still getting 90 degree + temperatures here, so I consider this time of year still summer.  And nothing seems better that a refreshing berry dessert on a hot day.  I don't believe you should give up desserts if you are processed free, so here is my healthier (and every bit as tasty) strawberry shortcake.

2 1/3 cup whole wheat baking mix
2/3 cup milk
3 Tbsp butter - room temperature or melted
3 Tbsp sucanat or whole organic cane sugar (if you can't find this, use coconut sugar)

Preheat the oven to 425 degrees.  Combine the ingredients and drop 6 heaping spoonfuls on an ungreased cookie sheet - although, I still use my silpat.  Bake for 10 to 12 minutes.  Makes 6.

You could also make these smaller and bake for less time to have mini shortcakes, which would be adorable!

I like the traditional strawberries with whipped cream as the filling, but you could use any berry medley that you wanted.  But, here is my secret for making your berries taste really flavorful and bright -cut up the berries ahead of time and let them marry with a little lemon zest.  No juice, just the zest - it really makes the berries sing!

As for the whipped cream, you can do one of two options.  At health food stores, you can find a rice whipped topping that comes in a squeeze top can just like the other whipped creams.  It's not bad, and when it's with all the other ingredients, you don't realize anything is different from before.  This is actually what I used in the picture above.  The second option is to make your own with real ingredients.  So, you would use whipping cream (preferably organic) and a sweetener, such as coconut sugar, sucanat, eryithritol or stevia.  Beat the cream first and when it starts to thicken, slowly add the sweetener of your choice.  Nothing quite like the real deal - it's always my first choice!

Maple and "Brown Sugar" Oatmeal

My kids really loved the packaged oatmeal that came in the maple and brown sugar flavor.  But, of course we are trying to be processed free, so those little packets are out.  Plus, this is such an easy flavor to recreate that there really was no need for me to lament this product.  Here is my version of this breakfast hit.

Old Fashioned Oats
Pure Maple Syrup
Coconut (Palm) Sugar

Prepare the oatmeal according to the packaged directions.  I personally like to use milk more that water because it comes out creamier, but water works fine.  Then add as much syrup and coconut sugar as you or your kids would like.  Easy, right?  And so much healthier!

Smarter Snacks

Fast and easy snack options can be difficult with children, especially when you have to throw something in your bag for them quickly while on the go.  Doing this with processed free food can be a bit more of a challenge which is why I thought I would share some of my favorite items and products that make this fast and easy for me.

Of course, fresh fruit is probably the best option.  Particularly items like apples and bananas that don't have to be cut up when in a hurry.  The only problem I have had is that occasionally I forget that I threw them in my bag, and a few days later they have made a mess - oops!  I have also found fruit cups that do not add any sugar or preservatives, like unsweetened applesauce and Mandarin oranges.  You can buy this kind at health food stores, but I am starting to see some of that at the regular grocery store too. 

Oh the beloved fruit snacks!  I knew I needed to find acceptable replacements for these highly processed items to keep my kids happy.  And they are so darn handy to throw in a diaper bag!  Here are two of my favorites that I have deemed worthy: Trader Joe's unsweetened dried fruit bars (no added sugar) and Annie's Organic Orchard Strawberry Fruit Bites (no added sugar, colors or preservatives).  Annie's makes other kinds, but this is the only one with the ingredient label that I like.   

Here are a few more crowd pleasers when it comes to my kids, that are also fast for me.  Ak-mak crackers are a great alternative to traditional crackers loaded with trans fats.  These are whole wheat with a sprinkle of sesame seeds on them.  I thought my kids my balk at the sesame seeds, but they love them, and so do I.  And what kid doesn't like string cheese?  I just switched to buying organic - it was that simple.  You may be wondering what's in the bowl.  It's unsweetened puffed wheat.  I know this doesn't sound like something kids would like, but mine love it!  I pour some in a sandwich bag for each of them, and they happily eat this while sitting quietly when we're out.  They also like it in a bowl as a snack at home.  Easy!!  I also have found more natural graham crackers that I like, because the regular kind are also loaded with trans fats.  I just didn't have any on hand when I took this picture.  

And last, but not least, a treat that keeps the kids happy and quiet while out - "candy."  I used to carry dum-dums suckers, but of course they are artificial and full of sugar.  Here is the perfect swap - Xyla Lollipos!  They are sugar free because they use the sweetener xylitol. Xylitol is known as a "sugar alcohol" (even though it is neither) and is considered natural because our bodies actually produces it on it's own.  It also occurs naturally in the fibers of many fruits and vegetables.  It's low in calories and low-glycemic because it's not fully absorbed into the blood steam.  Plus, it does not contribute to tooth decay, in fact, it actually prevents it!  So, in my mind this is a great alternative.  I would caution, that too much xylitol can cause digestive upset, so use these sparingly.  And they are expensive, so that will also cut down your desire to gobble these up to quickly or give them out too often.  Never the less, a great alternative!

Cinnamon and Coconut Sugar

This is another quick and easy convenience food that I mix up to have on hand all the time.  It's just coconut sugar with cinnamon mixed together and stored in a container in my kitchen cupboard for easy access.  I put this on toast, oatmeal, homemade cinnamon rolls, etc.  Use it where ever you like this delicious combo.  Hows that for processed free, delicious, healthy, and fast!

Cinnamon "Sugar" Toast

This is not really a processed free "recipe," but it is a fast and easy, allowable, kid friendly, breakfast or snack for my kids.  I always appreciate simple ideas for processed free living that don't take too much time.

To make this processed free, take a slice of Ezekiel bread (or homemade bread), toast it up and spread butter on top.  Use organic butter if you can find it.  Then sprinkle on some homemade cinnamon and coconut sugar mixture and you're done.  I serve this with some fresh fruit or a green smoothie for a yummy breakfast my kids ask for, and I don't feel guilty giving to them!

Coconut Sugar (Palm Sugar)

This has become one of my favorite sweeteners!  I can grab it and add it quickly to anything that needs a quick sprinkle of "sugar."  It's organic, raw, and low glycemic, so it's perfect for using in recipes!  It is brown in color and has a slightly brown sugar kind of taste.  This is one of my favorite brands, but you can find others or buy it in the bulk section of major health food stores.  It has become an absolute staple at our house!

My Favorite Bread

This is my favorite bread to buy at the store.  Being processed free, you might think I would have to make all my bread from scratch - not true!  This Ezekiel bread is whole grain, organic, and flourless because the grains are sprouted, not ground.  Plus, it has more nutrition and no preservative chemicals.  You can buy it at health food stores in the refrigerator or freezer section, but I even found it at my local grocery store in their natural foods corner!  It does cost a little more and for best shelf life, it's recommended to keep it in the refrigerator, but it is well worth those small changes for all the health benefits. Use it for anything you would traditionally use bread for: sandwiches, toast, french toast, bread crumbs, homemade croutons, etc.

It's hands down one of my favorite products and a total time saver as a mom!

Pigs in Blankets

My kids love these bite sized comfort food.  I started making these a few years ago with a simple recipe from Hungry Girl.  But when I decided to change our eating habits and concentrate on eating processed free, I knew these little cuties would have to go.  At least how I was making them before.  I knew this would not go over well with the kids (or my husband) to remove these from our diets permanently.  If I made a few swaps, I could actually feel okay with making them again.  Here is my new version of these cuties.  Also good for parties!

Pigs in Blankets

One package of nitrate/nitrite free hot dogs (don't use regular!) - about 8
1 recipe for 100% Whole Wheat Crescent Rolls

Start with making the crescent roll dough.  It will take time to let the dough rise for an hour, but you can skip the second rise time.  Cut each hot dog into 4 equal pieces.  If your package had 8 to start, you will wind up with 32 hot dog pieces.  After the dough has risen for an hour, divide it in half and roll out one of them to a 12" circle - skip the step for the crescents roll recipe to put oil or butter on the dough.  Now cut the circle into 16 equal wedges.  Roll each hot dog piece in a wedge starting at the outside edge and moving towards the tip.  Place them on a greased cookie sheet and put them in the oven for 12 minutes at 375 degrees.

Here is what they look like just rolled before going into the oven.

And here they are will a dollop of ketchup.  I use a low or no sugar variety with no high fructose corn syrup or I make my own.  They are also good with mustard which always brings out the German in me.  Ja wohl!

100% Whole Wheat Crescent Rolls

When trying to eat processed free, you realize there are recipes that you used to make that your family liked, but can't enjoy anymore.  Crescent rolls were one of those for me.  I love bread! Only I couldn't justify all the negatives about this favorite food.  After a little trial and error, I came up with this recipe that uses real ingredients, healthy oils, and cuts out the refined sugar and flour.  Now there is no stopping the enjoyment!

Whole Wheat Crescent Rolls

3/4 cup warm milk
1 package of yeast
2 cups whole wheat flour
1/2 tsp. salt
1 tsp. honey
1 Tbsp coconut oil + more for brushing on the bowl and dough (heated slightly to become liquid)
1 egg, beaten, at room temperature

Dissolve yeast into warm milk.  Allow to sit for about five minutes.  In a large bowl combine milk and yeast mixture, 1 cup of flour, salt, honey, 1 Tbsp oil, and egg.  Mix well.  Add enough of the remaining flour to make the dough easy to handle (about 1 cup.)  Turn onto a floured surface and knead for a few minutes – it should feel smooth and springy.  Grease the bowl with coconut oil and put the dough back in the bowl.  Cover with a kitchen towel or plastic wrap and allow to rise in a warm place for one hour or until dough has doubled in size.

Punch down the dough to deflate it and divide it into two equal halves.  Place half on a floured surface and roll out into a 12“ circle.  Brush each piece with a bit more coconut oil or butter if you prefer.  Cut into 8 equally sized wedges. Roll each one starting at the outside edge to the point of the triangle.  Place on a greased baking sheet.  You can brush with more butter if you would like.  Cover them loosely again and let rise 30 more minutes or until doubled.  Repeat these steps for the other half of the dough.  Bake at 375 degrees for 12 - 15 minutes.

 Makes 16 rolls 

Beef Stew and Dumplings

Beef stew and dumplings are a long time family favorite.  I remember my Italian mama making this quite often because we all asked for it constantly.  This is a recipe that says home and love.  There was nothing really wrong with the beef stew in terms of being processed free (only a bit of flour at the end to thicken the stew), but the dumplings sure needed an overhaul.  So here is my cleaned up version of my mom's classic stew and dumplings.

Beef Stew

2 -3 lbs. stew meat (preferably grass-fed, organic)
3 medium russet potatoes
1/2 - 1 lbs. baby carrots
1 onion
1 1/2 - 2 Tbsp salt
2 tsp black pepper
1/2 tsp nutmeg
2 Tbsp coconut oil

Cut the meat into bite-sized pieces remembering that the meat will shrink slightly as it cooks.  Brown the meat in the oil on high heat in a large cooking pot.  Add 8 cups of water and bring to a boil.  Turn the heat to low-medium so that it barely boils.  Skim off the foam.  Add the salt, pepper, and nutmeg.  Put the lid on the pot slightly offset and cook the meat for about 1 1/2 hours.  While the meat is cooking, cut the potatoes into bite-sized pieces and dice the onion. (I like the skin left on the potatoes - it feels more rustic and adds nutrition, but you can peel them if you want)  Cover the vegetables with cold water and set aside until you are ready to add them to the meat.  After the meat has cooked, add the vegetables and cook until tender.  If you add the vegetables and they aren't covered in the broth, just add a bit more water.  Check the seasoning and adjust as needed.  In a separate bowl mix 2/3 cup water with 6 Tbsp. rice flour or whole wheat flour.  Mix and add to the stew to thicken the broth.  Now you are ready to add the dumplings on top.

Dumplings

2 cups whole wheat baking mix (found on my blog)

2/3 cup milk

Mix and drop by heaping spoonful on the stew.  Reduce the heat and cook uncovered for 10 minutes.  Cover and cook an additional 10 minutes.  You know they are done with the tops are no longer glossy and they spring back when you touch them.

If I'm being honest, we always mix up a double batch of dumplings.  I highly recommend it!  The following picture shows just one batch.  Enjoy!

Whole Wheat Baking Mix

Sometimes you just feel like comfort food.  But, then you realize that your old comfort food was loaded with refined sugar, refined flour and trans fats.  There's only one thing left to do... remake it!  Here is my version of "Bisquick."  I wanted this to be as close to the original in taste, but with real ingredients, aka processed free.

Whole Wheat Baking Mix

4 cups whole wheat flour or whole wheat pastry flour (sprouted is best if you can find it)

2 1/2 Tbsp baking powder

1/2 Tbsp sea salt

3/4 cup powdered milk

1/2 cup butter (cold and in small pieces)

The easiest, quickest, and best way to mix this is in a food processor.  Just pour everything in and hit pulse until the butter has disappeared.  It's super fast and creates the perfect texture.  If you don't have a food processor, don't worry, you can mix it by hand.  Pour everything together in a large bowl and use a pastry cutter to smashing the the lumps of butter until they are completely gone.  It takes a few minutes, but this will happen.  And you're done!

This makes about 5 1/2 cups of baking mix.  Store it in an airtight container in the refrigerator or keep it in the freezer (like I do) to always have it on hand.  Use it the same way you use any all purpose baking mix.  Look for more posts on how I use this baking mix in lots of different ways!