Flourless versatile wraps

 Can you believe I made something this decadent on my recent backpacking trip into a back country yurt? I packed along some of my easy-to-make flourless wraps, some almond butter packets, coconut oil and cocoa and voila, I was in chocolate heaven.

View from the yurt

 The trip featured beautiful fall weather, an incredible landscape and some delicious food thanks to some advanced preparation.

Wraps ready to bake

Wraps baked and ready to eat

I made these flourless wraps the night before heading out on my trip. For the trip, I put them in a ziploc bag and packed them in a small insulated lunch bag with a small ice pack. They held up perfectly!

Flourless wrap with veggies

 Here's what you need:

1 organic egg
2 T. Lifeway farmers cheese or Nancy's cultured cottage cheese
1/4 tsp. baking soda

 Here's what you do:

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Whisk the egg, farmers cheese and baking soda in a small bowl. Divide the mixture in half and spoon onto the baking sheet. Spread the mixture out a bit but don't worry too much as it will spread out on its own as it bakes.

Bake the wraps for about 12 minutes or until slightly browned and puffed up a bit. That's it!

Stuff them almond butter, sunbutter or peanut butter and a drizzle of chocolate. Or use them in place of a tortilla. The possibilities are endless.

Recipe contributed to:
http://wholenewmom.com/traditional-tuesday/pumpkin-smoothie-gmos-paleo-desserts/

Paleo meals to go

Tyler and Nika at Coffee Cup Lake overlook

Fast, allergen-free food

Paleo Meals to Go provides freeze-dried meals, free of allergens, additives

As an avid backpacker, I have found it impossible to find ready-to-go and easy-to- prepare meals that are free of allergens, additives and other ingredients that cause me issues. All that changed when I discovered Paleo Meals to Go, a company (https://www.paleomealstogo.com/) that offers freeze-dried meals that conform to the paleo diet.

The paleo diet is sometimes called the caveman’s diet because it encourages you to eat like our Stone Age ancestors. This diet excludes many foods that tend to exacerbate inflammation and allergies. The diet is a healthy balance of veggies at every meal, along with lean, hormone-free protein, and fats, such as avocado, olive oil and coconut, with nuts on occasion. The diet encourages choosing foods free of pesticides, antibiotics and hormones.

I packed along pouches of Savory Chicken and Vegetables from Paleo Meals to Go on my most recent backpacking adventure, as well as on a biking touring trip. The meals were hearty, delicious and best-of-all, I didn’t have to do anything but pour in some boiling hot water and wait for the food to rehydrate.

Savory Chicken and Vegetables on campstove

In the past, I had to buy freeze-dried foods, such as meat and vegetables separately, and then assemble my own meals into heavy-duty Ziploc bags. The meals were filling but often bland and lacking in flavor.

 On the other hand, my husband was raving about the tasty freeze-dried meals he was eating from companies, like Mountain House and Backpackers’ Pantry. These meals were fine for him but contained all kinds of potential problem ingredients for me.

This last trip, I was the one doing the raving. The Savory Chicken and Vegetables filled me up and kept me hiking for hours without experiencing hunger.

I especially appreciated the option, available at Paleo Meals to Go, of customizing the meals, if needed, to eliminate foods from the master recipe that might provoke allergies or food sensitivities. I ordered my Savory Chicken and Vegetable meals without garlic, onions and mushrooms that cause me issues. To order custom meals, as I did, you must purchase a minimum of 10 of the same meals and order well in advance.

You don’t have to be a backpacker to enjoy these meals. They can be used biking, camping or traveling. I am eager to try the Beef Mountain Stew on my next adventure.

In the meantime, back at home, I am enjoying Berry Salad with Sunbutter Dressing.

 Ingredients:

1/4 red bell pepper, sliced thin (I didn't have any of these but they would be delicious.)

3-4 slices cucumber, sliced into matchsticks

2 baby carrots, grated

1 radish, sliced into matchsticks

handful baby spinach

3 steamed asparagus spears, sliced into matchsticks

3 strawberries, diced

Optional: additional berries, such as blueberries

1 /2 T. pumpkin seeds

shredded cooked chicken

For the dressing:

2 T. sunbutter, peanut butter or almond butter

3-4 T. olive oil

3 T. almond, coconut or soy milk

1 tsp. sesame seed oil

salt and pepper

dash of liquid stevia, to taste

Directions:

Cut and toss all salad ingredients. Whisk together dressing ingredients. Recipe makes more than you will need so save the rest in a container in the fridge. Toss the salad with your dressing and enjoy.

 Recipe contributed to:

http://wholenewmom.com/traditional-tuesday/starbucks-copycat-paleo-pumpkin-scones-grain-free-protein-bars/

DIY healthy energy gel

Grassy Mountain Lakes, near McCall, Idaho

Packing along some kind of energy gel or sports drink is essential when you are exercising for two or more hours. The problem for those with food sensitivities is that many of these pre-made energy products contain additives that may trigger symptoms.

This summer, my husband and I cycled for six days along the Washington coast and later went on a backpacking trip. These activities underscored the importance of having a quickly absorbed energy food with you.

Coffee Cup Lake

In preparation for these trips, I carefully read the labels of four different energy gels which promised to boost energy levels within 15 minutes of consuming them. Energy gels usually contain some kind of sugar, fruit concentrate, electrolytes and in some cases, caffeine.

Three of the products I considered contained maltodextrin. The fourth contained no maltodextrin but “natural flavors,” another red flag warning for those with food sensitivities.  

Lower Grassy Mountain Lake

Maltodextrin is an artificial sweetener added to a large variety of foods because it contains fewer calories than sugar. This common additive is usually harmless unless you are one of the unfortunate individuals allergic or sensitive to it.

I am one of those with sensitivity to maltodextrin, along with other artificial sweeteners. Side effects may include: diarrhea, upset stomach, vomiting, hives or rash, and/or asthma or breathing problems.

After reading the labels, my decision was easy. I would make my own energy gel. Here’s the recipe for the great-tasting energy gel I packed along on my trips.

Date energy gel in gel flask

Date Energy Gel

(Recipe makes enough for four servings. Consume one serving every 30 minutes when exercising for two or more hours.)

Left to right, lemon juice, cocoa powder, almond butter, coconut oil, salt. Dates not pictured.

Ingredients

4 pitted dates, free of any coating or added sugar

1 T. cocoa powder

1 tsp. peanut butter, sunbutter or other safe seed or nut butter

1 tsp. coconut oil

3 T. fresh lemon juice

Pinch of salt

Stevia to taste or 1 T. honey, if tolerated 

1/4 cup water

Directions

Soften the dates. Place them in a small container with ¼ cup water. Microwave for 30 seconds or long enough to soften the dates. Reserve the liquid in case you need to thin your gel.

Ingredients in Vitamix, ready to blend

Place the dates and other ingredients in your food processor or blender. Pulse until all the ingredients are pureed and smooth. Add a bit of the reserved water if the mixture is too thick.

Mixture blended and smooth

Pour the gel into an energy gel tube or divide into four small snack bags.

Recipe contributed to: http://wholenewmom.com/traditional-tuesday/cookie-dough-truffles-crescent-rolls-mug-blondie-pumpkin-muffins/

Healthy yogurt ice cream

Sailing off Port Townsend, Wash., with  brother and sister-in-law sailors in training.

Visiting the Port Townsend Farmers' Market in search of local vittles for dinner.

New cat buddy, Tommy, trying to stow-away in our trunk.

Cat buddy, Marshal, wearing his new Thunder Shirt.

Ice cream craving after long bike touring trip means get busy and make some healthy yogurt ice cream.

Here's what you need for two servings:

1/2 T. grassfed gelatin softened in 1 T. water
6 ounces milk beverage of your choice
1 vanilla bean
stevia or other sweetener of choice
1 1/2 cup Greek yogurt or other yogurt of choice
optional toppings

Here's what you do:

Soften the gelatin in water for five minutes. Set aside. Warm until steaming the milk, vanilla bean and sweetener. Whisk in the gelatin. Let stand for 10 minutes. Remove the vanilla bean and cool mixture to room temperature.

Whisk in the yogurt. Freeze the mixture for 45 minutes in a shallow pan.

Once frozen to soft-serve consistency, serve with your favorite toppings to satisfy your ice cream craving with a healthy treat.

Coffee cube froyo

Crossing from Whidbey Island to Seattle on the ferry

Home, home on a bike.
 My husband and I have been bike touring in the Olympic Peninsula area in Washington. We carried all of our stuff in the big yellow bag, pictured above. 

Big home vs. small home.
Yes, this shows the difference between our bike touring stuff and the coach that my sister and brother-in-law were traveling in. We met up with them in Port Townsend, Wash.

Finding alternative food on a bike tour. Sometimes, you have to get very creative. We visited a lot of whole foods markets and even the Port Townsend Farmers' Market, pictured above. I dreamed about finding a place with a perfect frosty treat for me on the trip but alas, I had to settle for plain Fage Greek yogurt, which is mostly lactose free.

 Coffee froyo was one of the first things I wanted to make when I got home as I was still hungering for a perfect frosty treat.

Take 12 small coffee ice cubes

1/4 cup premade coffee gelatin + 1/4 cup yogurt of choice (Greek Yogurt is creamiest) + sweetener of choice + 1/8-1/4 cup milk beverage of choice
Optional add-ins: 1 -2 tsp. cocoa powder, 1 T. seed or nut butter

Pulse all ingredients in a blender until smooth. Equals frosty coffee froyo!

Note: Make coffee gelatin ahead of time by mixing 1 cup hot brewed coffee with 1 T. grassfed gelatin.Place in the fridge until firm.

Recipe contributed to:  http://wholenewmom.com/traditional-tuesday/paleo-pizza-roasted-chickpeas-bbq-chicken-pizza-fish-nuggets/

Campers' pb and chocolate cheesecake pudding

Misha and Nika at Loon Lake

Despite new diet and food restrictions, I figured out what to take to go backpacking, one of my favorite summertime activities.

Campers' pb and chocolate cheesecake pudding

 If you have ever been backpacking, you can well imagine that meals for individuals with food issues can be challenging. So, it's quite a statement when I say I had some of the best backpacking food I've ever eaten while on my recent three-day trip. Campers' Pb and Chocolate Cheesecake pudding was one of my favorites. It's a healthy remake of a pre-made backpacking dessert I saw.

It's easy and convenient to make, has minimal ingredients, and you can enjoy it at home too!

These are the ingredients:

1. 2 T. peanut butter, sunbutter or almond butter. Tip: for camping or backpacking, get the individual, squeeze packets. 
2. 1 T. milk powder. Tip: you can purchase soymilk powder as an alternative milk.
3. 1 T. Great Lakes gelatin powder
4. Stevia powder, to taste
5. Pinch of salt
6. Pinch of cinnamon powder
7. 1 T. cocoa powder
8. 1/4 cup cold water; 1/2 cup hot water
9. Optional: Make a crunchy topping with 1/4 cup crushed Rice Chex.
10. To make at home, omit the milk powder and simply use 1/2 cup of milk beverage of your choice, warmed.

"Hey, Bailey, maybe you can go backpacking too."

Directions:

For backpacking or camping, use ziplocs to hold your ingredients. Place gelatin in one ziploc; milk powder in another; Rice Chex in another. Combine cocoa powder, stevia, cinnamon, salt in an additional ziploc baggie.

To make the pudding in camp: in a camp cup, sprinkle the gelatin on 1/4 cup cold water. Allow to set for 1 minute. Add the 1/2 cup hot water and stir to dissolve the gelatin. Next, add in the milk powder, cocoa packet and seed or nut butter of choice, and stir until blended. Set the cup aside for about 20-30 minutes until the pudding thickens. It seems like a long time but in camp there is lots to be done while you wait.

At home, sprinkle the gelatin on water; after one minute, add the hot milk and stir until dissolve. Then, add the gelatin mixture and other ingredients to your food processor and blend until mixed. Pour the blended mixture into a container and refrigerate until chilled and thickened. Top with a dollop of your favorite yogurt.

 http://www.realfoodallergyfree.com/2014/08/avocado-dill-chicken-salad-crockpot-coconut-curry-chicken-lemon-vanilla-cupcakes/

Peanut butter cup baked rice pudding

Peanut butter cup (or sunbutter) baked rice pudding with chocolate sauce

Don't call me a cook anymore. These days I'm a scientist. Instead of splitting atoms, I'm examining the composition of the carbohydrates I eat. I want to eat mainly easy-to-digest carbohydrates because difficult-to-digest ones lead to malabsorption, fermentation and bacterial overgrowth.

On a given day, my carbohydrate intake is a balancing act between carbs that range from low to high glycemic. Admittedly, most of my foods are in the moderate glycemic category. Foods that are low glycemic (most grains, legumes, nuts/seeds) have the greatest fermentation potential.

I select most of my foods from moderate glycemic vegetables. Then, I sprinkle in a few higher glycemic foods such as seed or nut butter and fruit. Proteins, such as meat, fish and eggs, and healthy fats are added to the mix, along with an occasional grain, like jasmine rice.

Then, of course, there is the chocolate/sunbutter/peanut butter food group. Even in restricted diets, you have to make room for an occasional treat. Peanut Butter (Sunbutter) Cup Baked Rice Pudding falls into that special food group.

 But on my diet, I have to plan my entire day around the fermentation potential of whatever treat I prepare and eat. If I decide to eat Peanut Butter (Sunbutter) Cup Baked Rice Pudding, I know I am looking at some ingredients with low to moderate glycemic indexes. That means throughout the day, I need to eat lots of foods with little fermentation potential, such as salads with lots of protein and some moderate veggies. It would mean skipping other seed or nut butter snacks and limiting fruit to one-half-cup serving at most.

You will need these ingredients for one huge serving of PB (SB) Cup Baked Rice Pudding. The whole thing has a fermentation of 6, out 20-25 points for an average day. You also could prepare it in two small ramekins and have two servings with FP of 3 per serving.

1/2 cup cooked jasmine rice
1 egg
1/8 tsp. vanilla extract
1/8 cup milk beverage of choice
Liquid stevia drops
1/8 tsp. salt
1 T. cocoa powder (raw powders are harder to digest)
1-2 T. sunbutter or peanut butter
Optional: chocolate topping (melt coconut oil and stir in additional cocoa powder and some stevia, to taste)

Instructions:

Add all ingredients (except for chocolate topping) into a small bowl. Stir to mix. Pour mixture into one large ramekin or two small ones. Microwave for 1-1/2 minutes. Top with chocolate topping and serve hot.

Naps are special with friends

Note: Freeze leftovers and defrost in microwave when ready to eat.

Recipe contributed to: http://www.tessadomesticdiva.com/2014/07/allergy-free-wednesday-127.html

http://www.tessadomesticdiva.com/2014/07/allergy-free-wednesday-127-2.html

Sunbutter rice pudding, dessert or breakfast in a bowl

Fur pups chilling out on a hot day

These days when I prepare a meal or snack, I feel more like a scientist than a chef. Why? I need to know so much more about my food than, "Does it taste good?"

 I need to know it's chemical composition; whether it contains "resistant starch" (starch that isn't easily absorbed); whether it digests easily (it's fermentation potential); whether it's high or low glycemic.Why do I need all this information? I must limit difficult-to-digest carbohydrates in my diet in order to control my IBS-like symptoms, related to bacterial overgrowth.

I can't just grab food and insert into mouth anymore. Everything has to be scientifically evaluated for fermentable material.

Sunbutter rice pudding becomes dessert with chocolate bits on top

Many individuals with an autoimmune disease find relief by eliminating traditional foods and switching to low glycemic foods, like quinoa, lentils, black beans, oatmeal, etc. I can't eat these foods without increasing my symptoms. These foods contain resistant starches or starches that aren't absorbed. Moderate amounts of resistant starch aren't a problem for most healthy people but in individuals with digestive illnesses, they can fuel the overgrowth of bacteria in the small intestine or SIBO.

My new scientific know-how about foods has enabled me to find some starches I can eat in moderation.I look for ones that contain more amylopectin starch (higher glycemic index), such as jasmine rice, short grain sticky rice (sushi rice) and certain varieties of potatoes.

Yes, I can't believe I am eating jasmine rice, something I avoided for years because it was high glycemic. It's easier to digest and absorb than foods containing more amylose starch (lower glycemic index), such as basmati rice or oats. I always eat it fully cooked and hot because undercooked or cooked, then cooled foods contain more resistant starch---another science lesson.

Here's what you need for 4 servings of heavenly Sunbutter Rice Pudding:

1/2 cup uncooked jasmine rice
1 1/4 cup milk of choice
pinch of salt
1/4 cup sunbutter or peanut butter or other nut butter
1/3 cup water
1 tsp. vanilla extract
stevia or other sweetener, to taste
optional chocolate chips

 Here's what you do:

In a medium saucepan with lid, cook rice, milk with pinch of salt for 40 minutes. Stir in the sunbutter and water and return to boil. Turn off the heat and leave for 20 minutes. Stir in the sweetener, vanilla and optional chocolate chips.

Now, enjoy your delicious pudding for breakfast or dessert.

Recipe contributed to:

http://wholenewmom.com/traditional-tuesday/foolproof-gf-pizza-crust-dark-chocolate-cherry-tart-butter-pecan-ice-cream-v-cauliflower-nuggets/