Coconut caramel

I don’t eat sugar because my body can’t metabolize it and it just generally makes me feel like crap. But I let my son have some from time to time, but then I want it to be the good kind, or as good as it possibly can be though it still is sugar and should be enjoyed in moderation.

I wanted to try to make caramel, but with no diary and with coconut sugar instead of ordinary sugar. White sugar is refined and stripped for all possible nutrients and has also gone through the process of getting bleached. Cane sugar is a better option becouse it is closer to it’s natural shape and still contain some trace minerals, at the downside it still raises the bloodsugar a lot. Coconut sugar though is even better becouse it has lower glycemic index, also has more antioxidants and inulin, which can help slow glucose absorption. Instead of normal syrup I switched this with maple syrup. Maple syrup actually contains antimicrobial properties, more nutrients and antioxidants. As well as oligosaccharides, polysaccharides, organic acids, amino acids, vitamins and minerals. It also contains zinc and manganese. Now I don’t think all the properties remain after 30 min of boiling, but it is still SO much better than normal syrup.

What you need

3 dl coconut milk

2 dl coconut sugar

1 dl maple syrup

100 g vegan butter (no additives)

1 spoon of vanilla syrup

1. Add everything to a pot, mix it and let it start to boil on medium heat.

2. Turn down the heat to a little below medium. Stir often and let it boil down for atleast 30 min

3. Do the dropper test, add a little caramel to a cold glass of water. If you can shape it to a ball it’s done. If not keep on boiling and stirring.

4. Add to cool shapes or just in a square shape that is covered with baking paper.

5. Let it chill in the fridge until hard.

6. Cut in squares or remove from mold. Wrap them in pieces of baking paper, and save in the fridge or freezer for whenever ❣

Enjoy your clean vegan candy guilt free ❀ or wrap and give away as Christmas gifts πŸŽ…

Blueberry Bean Muffins

I found another thing to add beans to. Surprise πŸ˜‚ it’s a great way to easily make small children and grown children (like myself) eat more beans. Noone even knows or sees them. (Evil laugh). Another thing about eating healthy and staying that way is being allowed to eat snacks and sweets. And with this recipe YOU CAN. I know, it’s pretty amazing to be allowed to eat cake pretty much every day. β€πŸ‘Œ

These muffins are glutenfree, full of fiber and easily made vegan. Just add 2 flax or chia eggs instead.

As usually I use stevia as part of the sweetener blend, as well as licorice root. This to reduce the carb and sugar load, becouse keeping a stable bloodsugar is key to be in good health.

What you need ;

  • 1 box of Organic white beans (kidney works too) 230 g
  • 2 Organic bananas
  • 2 Organic eggs
  • 1,5 cup of Organic glutenfree oatmeal
  • 3 spoons of Virgin coconut oil
  • 4 spoons of Organic Chiaflour
  • 5 droppers stevia
  • 1,5 teaspoon Licorice root
  • 1 teaspoon Ceylon cinnamon
  • 1 spoon Vanilla
  • 1 teaspoon of baking soda
  • 1 dl Water
  • 1 cup Organic frozen blueberries
  • 1 hand full of chopped nuts/ chocolate or seeds (optional)

Set the oven to 170 degrees. Mix everything into a bowl except the blueberries. Blend everything smooth with a handmixer. Then mix in the frozen blueberries.

Put muffin cups in muffin tins. I usaually add some oil to make sure the cups doesnt stick. Then add about 2 spoons of batter to each muffin cup. Sprinkle some topping if you like.

This recipe makes about 16 muffins. Fry in the middle of the oven for approx 20 min. Chill and enjoy.

This recipe is easily adjusted to use whatever you have of frozen berries or old apples. I love to be able to use old food scraps. To use all our food and create less waste is better for our planet πŸ‘Š 🌍

This batter works great as baked donuts as well ❀

Carrot cake

Hi. Happy new year. (Insert Abba song) This is bean queen over here, adding beans to everything eatable. New year new you? Why not kick of the start of the new 20`s with a moist and super healthy carrot cake? No gluten, no milk and full of fiber and nutrition.

So in my Quest to improve my health I am trying to eat atleast one serving of beans or legumes a day. They contain a lot of prebeotics and serve as a great food for the good gut bacterias. As all new gut reesearch points to is that a happy gut = happy body and soul❀ I feel great improvements in my health after 5 months feeding my body more prebeotics.

Carrot cake

  • 230 gram organic white beans (one box)
  • 1 cup organic oatmeal
  • 1 cup organic nixamalized cornflour
  • 4 spoons virgin organic coconutoil
  • 150 gram fibersirup (or coconut sirup)
  • 2 teaspoons Ceylon cinnamon
  • 1 teaspoon Cardamum
  • 1 teaspoon dried ginger
  • 1 teaspoon liquorish root
  • 1,5 teaspoon vanilla seeds
  • 0,5 teaspoon of sea salt
  • 10 droppers stevia
  • 2 organic freerange eggs
  • 1 teaspoon baking soda
  • 1 cup of shredded organic carrots
  • 1,5 dl water

Start with rinsing the beans in cold water. Then add everything to the bowl except the shredded carrots. Blend with a handmixer until smooth-ish. Then mix in the carrots.

Use a round cake shape around 23 cm dm. Add a little coconut oil to the edges. Then pour the mixture in. Bake on 175 degrees C for 30-38 min. Let it rest until cold before you add the frosting.

Vanilla frosting

  • 1 dl melted cacaobutter
  • 250 ml coconutmilk
  • 4 droppers stevia
  • 0,5 teaspoon Vanilla seeds
  • 0,5 teaspoon liquorish root
  • 2 teaspoons Locust Bean Gum
  • 1 spoon organic Gelatine

Add all the ingredients to a pot and boil for approx 2 min until it thickens. Let it cool a little before pouring it on to the cake.

Let it chill in the fridge for at least 1 hour before devouring.

Yeah this cake is short lived in my houseπŸ˜‚ this is my third time makibg it before I managed to finish this post.

Enjoy ❀️

Black Bean Dream Chocolate Cake

This is my new hangup this days. Comforting chocolate cake made with lots of fiber and prebiotics, NO SUGAR, gluten free and diary free, it’s seriously all goodness πŸ‘Έ

Becouse real life has crumbs ❀

Black beans is filled with fiber, Iron, vitamin B6, folate, magnesium, potassium, phosphorus, manganese and copper. It’s also a strong antioxidant with both quercetin and saponins which acts a natural anti inflammatory and protetects the heart. Plus it’s prebiotic properties, feeding the good bacterias in your gut.

In my quest to improve my gut health I am trying to find more ways to incorporate beans in my everyday life, and I feel cake is really a great way to do that. Becouse cake. This cake is so healthy you can eat it EVERY DAY 😱 I know ❀

Ingredients:

  • 3 organic egg
  • 2 boxes organic black beans (230 grams)
  • 2 organic bananas
  • 7 droppers stevia
  • 2 spoons honey/fiber sirup
  • 0,5 cup organic nixamalized corn flour
  • 0,5 fiberfin/ organic oatflour
  • 0,5 teaspoon baking soda
  • Pinch salt
  • 3 spoons organic coconut oil
  • 1 teaspoon vanilla
  • 6 spoons cacao

175 degrees 25 – 30 min

Mix everything in a bowl and use a hand mixer to make the dough smooth. Or you can use a blender. If you don’t have cornflour you can switch this for any glutenfree flour you have at hand, for instance almond flour or just add more oat flour. I am a big fan of using what we already have to prevent food waste.

Use a cake shape that is around 23 cm diameter. Grease the shape with coconut oil, before pouring the mixure in. Insert in preheated oven. Leave for 25-30 min. Check after 25 min with a wooden pin, if it comes out greasy you have to leave it longer.

When it’s done, let it rest for 10-15 min before cutting.

Is not cracked it just have personality. Ok.

Serve with rasberry sorbet and chopped chocolate chips ontop ❀❀❀

Pumkin spice 🍎 doughnuts

Who else is feeling the need for comfort food and warming spices?

But you still need to stay healthy? Oh, the struggle, I know. Thats why I wanted to share my latest creation. Pumkin spice apple doughnuts. They are filled with prebiotics, fiber and heathy fats and antinfammatory herbs. They are baked so they are not soaked in unhealthy amounts of fat either. This is all GOODness. They are glutenfree, milkfree and low carb.

I use this spices to make my own pumkin spice mix. Just double the recipe and combine them to keep it around for making lattes or whatever ❀ you know you need too.

Did you know that cloves has 3 times as much antioxidants as Acaii? 😱 those who cunsume a lot of polyphenols have a much richer gut flora than those who don’t. Polyphenols can improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases. Yup nothing wrong with adding this little spice to your life.

I am still working on a no sugar version of this recipe and I will update the blog when I do. πŸ˜‰

12 Pumkin spice 🍎 doughnuts

  • 1 cup organic oatflour
  • 1 cup organic coconut flour
  • 1 tsp baking soda
  • 0,5 tsp salt
  • 2 teaspoons organic ceylon cinnamon
  • 1 tsp dried ginger
  • 1 tsp nutmeg
  • 0,5 tsp cloves
  • 1 box (230g) organic white beans
  • 4 organic eggs
  • 1,5 organic apple
  • 5 spoons of organic brown sugar or coconut sugar
  • 1 cup of water
  • 2 spoons of organic coconut oil

Frosting

  • 3 spoons of coconut oil
  • 2 spoons of fine grained brown sugar/coconut sugar
  • 0,5 teaspoon ceylon cinnamon

Start with mixing all the dry ingredients. If you don’t have oatflour already, you can easily grind it in a blender. Or if you can just use straight oatmeal. If you are not a big spice fan you can reduse the spice amount in half. Add the beans after they are rinsed. Then eggs, oil and water. Blend everything except the apple in a blender or with a handheld one. Chop apples in small pieces and mix it gently in with a spatula. Set the oven to 175 degrees.

I use silicon molds, but I like to add a little oil to them so I am sure there will be no sticking. Use a spoon to add the dough to the mold, fill them and pat them flat.

Bake in the middle of the oven on 175 degrees for 25 min.

Let them cool befor adding any frosting. You can even stick them in the freezer too speed up the process. I ❀ lazy cooking. If they are cold the frosting will stick straight away.

Start with heating the coconut oil on low heat. Grind your sugar to powder. Then mix it in the coconut oil with some cinnamon for some extra spice.

Use a spoon and drip the frosting over the cold doghnuts, here you can be as creative as you want. Add some sprinkles or nuts 🌈

Enjoy the fall ❀🍎(insert doghnut emoji)πŸ‚

Prebiotic cookies ❀

So you probably have heard alot about probiotics, but what about prebiotics?

Prebiotics is the food your gut bacteria needs to grow and thrive. Different bacteria eat different prebiotics. The best way to feed your bacteria is to eat a great variety of food including resistant starch, fiber and prebiotics.

One great source of prebiotics is beans. And how to make your family eat more beans? Answer is cookies ❀

I will give you 2 recipes, one for pumkin pieπŸŽƒ and one for chocolate 🍫

I made the pumkin pie with stevia and the chocolate with coconut sugar. But you can use your own preferred sweetener. This recipe is gluten and milk free and gives about 16 cookies each.

Pumkin pie cookies

  • 230 g preboiled white beans
  • 2 organic egg
  • 0,5 dl water
  • 1/2 cup organic coconut flour
  • 1/2 cup fiberfin (or any other flour you like)
  • 1/2 cup pumkin seed flour or almond flour (this is just grained pumkin seeds)
  • 4 spoons of coconut oil
  • 1 pinch salt
  • 0,5 teaspoon baking soda
  • 1 teaspoon vanilla
  • 2,5 teaspoon of punkin spice powder
  • 6 droppers of Stevia
  • 0,3 teaspoon of licorice root

Chocolate cookies

  • 230 g preboiled organic white beans
  • 2 organic egg
  • 2,5 dl water
  • 1/2 cup organic coconut flour
  • 1/2 cup fiberfin (or any other flour you like)
  • 1/2 cup pumkin seed flour or almond flour
  • 4 spoons of coconut oil
  • 1 pinch salt
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla
  • 3 spoons organic cacao powder
  • 4 spoons coconut sugar

Mix all the ingredients in a bowl and blend with a handheld mixer until you get a smooth mixture. (Do you want how to make your own pumkin spice mix? πŸ˜‰ let me know, it’s quite easy)

Set the oven to 170 degrees.

Here comes the tricky part. The dogh needs to be shaped into little balls. Its quite sticky so wetting your hand before rolling is really helpful. Use a spoon to measure the dogh then roll about 16 balls.

Press the balls flat using your fingers. For a fun twist add some texture with something you have in the kitchen, I used a old school potato smasher. Or maybe you would add some nuts on top if you are not allergic like me.

Then insert in oven and fry for about 20 min. (Check after 15)

Let them chill a little then enjoy ❀

Let me know which one you like the best if you try them both. My son actually liked the punkin spice better. I am starting to suspect he doesnt like chocolate or sugar? πŸ€”πŸ˜‚

Have a great weekend. Thx for reading β€πŸ‘Œ

LUNCH-muffins

So my son just started school last week. That means a lot of new routines and a lot of first time happenings. But it also means making healthy easy food for a little kid to eat at school. I kind of like to have more control over what my son eats, so I can provide him with great building blocks for his growing body. But it also means more work and thought process.

Something easy to make is lunch muffins. You can use leftover veggies and meats you have in the fridge already. I always try to look for ways to reuse food to minimize food waste. 🌍

This recipe has NO gluten, NO milk and has plenty of veggies.

What you need for 18 muffins:

  • 1/2 cup millet
  • 1 1/2cup oatmeal
  • 2 spoons of chia seeds
  • 2 cups of water
  • 0,3 teaspoon of salt

Cover the millet, chia and oatmeal with water and add salt. Let it set for min 8 hours to lessen the phytic acid and make it tummy friendly. ❀

  • 2 organic eggs
  • 1 teaspoon baking soda
  • 0,4 sweet potato
  • 0,3 carrot
  • 0,4 zuccini
  • 0,4 onion
  • 1 piece of garlic
  • 5 slices bacon
  • 100 g leftover fried meatdough
  • 100 g vegan cheese
  • 1-2 spoons of coconut oil
  • Muffin tins
  • Muffin paper cups

First crush and cut the garlic and leave it for 5-10 min. This is for the allicin to formate and to get the better use of the antibacterial and antifungal properties of the garlic.

Shred your left over veggies, mine was carrot, zuccini and sweet potato. Cut bacon and onion in small pieces and fry it in coconut oil. Add the rest of the veggies after 3-5 min. In the end I added the meatdough for a quick heat.

Unveil the magic oat, chia, millet dough. Add eggs and 1 teaspoon of baking soda. Mix well before adding the veggies and vegan cheese.

Add paper cups to the muffin tins. I like to add a little oil to each cup to make the paper stick less. Then add 2 spoons of dough to each cup.

Fry on 160 degrees for approx 20 min, check after 15 min by sticking a wooden toothpick in it

Cool and stuff in luncboxes and freezer for later ❀

What is your go to for kid friendly school lunches?

Anti-inflammatory flatbread (Glutenfri)

Also called knekkebrΓΈd in Norwegian. Filled with nutricious seeds and other goodies.

This is a hit in our house. It’s glutenfree and I can make sure my boy gets the nutrients he needs to grow.

This recipy is made with presoked and dried seeds, but you can also just soke everything together the night before. The frying time might become a little longer then since the seeds are wet. But by soaking the seeds and grains we get the full nutrient spectrum avalibe by removing the phytic acid. For my family’s senstitive tummys that works great. Happy tummy = happy life ❀

What you need

  • 100 gr of organic glutenfree oatmeal
  • 1sp organic glutenfree steel cut oats
  • 1 spoon organic applecider vinagere
  • Enough water to cover all the oats

This you mix together the night before. If you do not have presoked seeds then you add your seeds as well, just add more water and it’s all good.

Next morning add

  • 1 cup pumkinseeds
  • 1 cup sunflower seeds
  • 1 cup sesame seeds
  • 2 sp nutritional yeast
  • 1,5 tsp organic turmeric
  • 0,3 tsp black pepper

Here I also added a teaspoon of dried nettle and dandelion, just for a little extra minerals and detox effect. Preheat the oven to 160 degrees.

Mix it all together and spread half on a baking sheet. Then fry it on hot air for 15 min before cutting the bread into pieces. Continue to fry on normal heat for 15-20 min more.

When done you just break them up and put your favorite topping on.

Enjoy ❀ bread with good conscience

Lava pancakes, gluten and milk free

So finally I am taking the step into the world of food-blogging. I was asking my self why should I blog about food, there are so many doing that already. But I realized that that is not a very empowering way to think, and with that all I do is just limit my self. My aim is to share, inspire and create. Aand It doesn’t hurt to actually write down my food creations (so my dear husband can cook for me πŸ˜‰ πŸ˜‰ πŸ˜‰ ❀

So after years of tummy troubles and allergies, I have turned into quite a food nerd. Because I believe that eating healthy should be a enjoyable experience.  Taste good, smell and look good, and enjoyed with good company (I am not so good with the visual, quite funny since I am a designer right?) Anyway we usually eat pancakes in the weekends, and my son loves it. I always get extra hugs and kisses then. ❀ The issue is that the amount of carbs compared to veggies often gets a little unbalanced, and as a parent you wanna try to get in as many veggies as possible. TAdaa. Lava Pancakes. My son named them. With just one beetroot I turned this meal into something a little healthier and even more festive. 

What you need; 

  • 400 g oatmeal (glutenfree)
  • 1 spoon steel cut oats (glutenfree)
  • 1 spoon apple cider vinagre
  • enough water that just covers the oatmeal

I mix this together the night before. To avoid the anti-nutrition in oats, phytic acid, its important to add back the enzyme phytase to the processed oats. I use a spoon of steel cut oats (gluten free), because of my allergies. But you can also use spelt flour or rye if you can handle your gluten. Instead of vinagre you can use sourdough starter or lactic acid. 

Next morning I add

  • 3 eggs
  • 1 beetroot cut into pieces
  • 2 dl water
  • 0,5 teaspoon cardamom
  • 1 teaspoon Turmeric
  • 0,3 teaspoon pepper
  • Coconut oil for frying

This makes approx 14 pancakes

Lava pancakes. no gluten no milk.

Next morning I mix all of this together with a handheld mixer. I do not peel the beetroot first, my thought is that the more fiber the better.  Then I fry the pancakes on a little more than medium heat in raffined coconut oil. I tried with ghee but that didn’t really work out.

Lava pancakes. no gluten no milk.

My love for turmeric as a painkiller and a ant-inflammatory is real. I use it everywhere I can. Adding pepper helps the absorption of turmeric by 2000 %. And yes it is safe for kids too. πŸ˜‰

When finished frying add your favorite topping. Mine is a mix of blueberry, raspberry, coconut cream, sunflower seeds and sesame seeds. YUM!

Enjoy ❀ ❀ ❀

Lava pancakes. no gluten no milk.