Dairy Free

Allergen-Free Banana Muffin and Bread Recipe

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Finding recipes safe for those with food sensitivities or allergies can be quite tricky. Though bananas can be a trigger food for some individuals, this recipe takes an old favourite and makes it relatively tolerable for most individuals. This recipe is void of your traditional flours, eggs, and dairy! Try it for yourself and see how it measures up.

Banana Muffin Recipe

Ingredients:

  • 1 cup of Brown Rice /Almond Flour
  • 1 cup Quinoa flour (gives a moist batter)
  • 1/4 cup Sugar
  • 4 tsp. baking powder/tapioca starch
  • 1 tbsp. chia seeds ground
  • 3 tbsp. water
  • 2/3 cup Coconut Milk
  • 4-5 ripe bananas
  • 2 tbsp. Coconut oil melted
  • Optional: 1 cup of chocolate chips

Directions:

  • Preheat oven to 400 degrees
  • Blend and mix together flour, sugar, and baking powder/ tapioca starch.
  • In a separate bowl, take ground chia seeds and water and beat together until gel like consistency. Add in milk, mashed bananas, and melted coconut oil.
  • Combine together your “wet” and “dry” ingredients (i.e. your coconut oil mixture and flour mixture). Stir until well combined. If you want to add chocolate chips, add them at this point.
  • Line your muffin cups with muffin baking cups or grease your pan, and add approximately 1/4 cup of batter to each cup.
  • Bake in preheated oven for 30 minutes or until cooked through.
  • Yield: 12-16 muffins

Banana Bread Recipe

Ingredients:

  • 1 cup of Brown Rice /Almond Flour
  • ¾ cup Quinoa flour (gives a moist batter)
  • 2 tsp. baking powder/tapioca starch
  • ¼ tsp. baking soda/tapioca starch
  • 1/3 cup coconut oil
  • 2/3 cup sugar
  • 2 tbsp. chia seeds ground
  • 6 tbsp. water
  • 4-5 ripe bananas

Directions:

  • Preheat oven to 350 degrees
  • Blend and mix together flour, baking powder/ tapioca starch, and baking soda/ tapioca starch.
  • In a separate bowl, cream coconut oil and gradually beat in sugar.
  • In another bowl, take ground chia seeds and water and beat together until gel like consistency. Add this mixture to your coconut oil and sugar mix combining well.
  • Combine together your “wet” and “dry” ingredients (i.e. your coconut oil mixture and flour mixture).
  • Finally add in 4-5 ripe, well mashed bananas to mixture.
  • Pour your mixture into a 9” by 5” loaf ban that has been lined with parchment paper and let sit for 20 minutes.
  • Bake in preheated oven for 60 minutes or until cooked through.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in trying any of our services, working with any of our amazing practitioners, or are simply wanting a different approach to your health care needs, contact the Plattsville Natural Health Clinic by calling 226-232-7665 and book your appointment today! 

July 2018 Newsletter! – A new format

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To my readers:

I have decided to change the format of my blogs to fit more of a newsletter format, where you will be able to receive more information about clinic events, recipes, and helpful information. In the July 2018 PNHC Newsletter, you will find:

  • Recipe: Gluten – free, dairy – free, egg – free, vegan cookies!
  • Article: What is Naturopathic Medicine?
  • Clinic Events: Dates for upcoming acupuncture clinics
  • A Personal Message from Dr. Elisha Cook ND: No man is an island – John Donne.

Please find the newsletter in the following link.

July 2018 PNHC Newsletter

Please let us know your feedback on our new format! We look forward to hearing from you.

Dairy Alternatives for going Dairy-Free

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One of the most challenging foods to give up for various health reasons is dairy. It is delicious and there is really nothing that can compare to a good piece of cheese or glass of milk. However, as I mentioned, for various health reasons, throwing away the cheese may be more beneficial than some realize. For those who have to endure a diet without dairy, I have provided a list of items that may provide comparable substitutes. This chart is not comprehensive, but it does provide some good insight into options available to explore and try, based on my current knowledge of the industry.

Item to Give Up/ Avoid Substitution
Cow’s Milk Most of these options are fortified with at least calcium, and may prove to be just as tasty:

·         Almond Milk

·         Cashew Milk

·         Coconut Milk

·         Soy Milk

·         Rice Milk

·         Hemp Milk
Butter/Margarine The below options are ideal in different situations:

·         Olive Oil – when making a substitution in baked goods or other recipes

·         Avocado – when trying to “butter” a piece of bread or
Cow’s Milk Yogurt Some alternative dairy product companies such as “Silk” have options available that are dairy-free and taste similar to Greek yogurt:

·         Coconut Yogurt

·         Almond Yogurt

In addition, many different online recipes exist for making your own yogurt with items such as almonds!
Cow’s Milk Cheese Cheese is very difficult to replace and substitute for. Unfortunately I have not found a substitute that is as tasty or comparable. Some alternative dairy product companies have options available that are dairy – free that may be worth considering:

·         Cashew Cheese

·         Daiya Cheese
Creamer There are some brands of creamer available that are dairy – free that may work for those who are looking for a comparable addition to their coffee. I often tell patients to try to go for coconut milk as it tends to be thicker than other alternative milks.

·         Silk Brand coffee whitener

·         Coconut milk

·         Almond milk

·         Other alternative milks

Another option is to make a bullet proof coffee by blending coffee with coconut oil – this not only whitens the coffee, but also provides a smooth and creamy taste. For a great recipe, see one of my past blogs: https://www.plattsvilledoctor.ca/bullet-proof-coffee-the-dairy-free-recipe/

 
Sauces For making soups, pasta sauces, etc., I will use canned coconut milk, and add in extra garlic or onions to increase the flavour. Canned coconut milk can be used as it, or can have the separated liquid removed from the top to make the sauce thicker. Try it out, you may be surprised as to how good it tastes!
Salad Dressing For substitutes to some milk – based salad dressings, you can choose to make your own home-made versions with the canned coconut milk. Another option is to go with an oil – based salad dressing that is void of dairy. If you are buying a salad dressing from the store, I would caution you to read all of the labels. You may be surprised at how many salad dressings actually contain milk.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

 

Bullet-Proof Coffee – The Dairy-Free Recipe

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BBullet proof coffeeullet-proof coffee has turned into quite the craze lately with Ketogenic diets and coffee connoisseurs alike. Often times the recipes require organic grass fed cow’s butter, an oil extracted from coconut oil, and coffee. I have decided to create my own version that is perfect for those who are dairy-free and are wanting a smooth tasting alternative to their “double-double”. I should warn that the fat content of coconut oil (don’t worry it is a good fat) is high, this coffee tends to be a bit higher in calories, but does have healthy fats and helps you to get them into your system in a pure form.

Ingredients:

  • 2 tbsp coconut oil
  • ½ – ¾ cup coconut milk
  • 1 tsp vanilla
  • 3 cups of coffee (your choice on the blend and brew)
  • 1 tsp sugar OR 2 tsp honey

Directions:

  1. Boil a kettle of water and place boiled water in blender – this will heat up the blender to keep the coffee from getting cold. You do not need to turn on the blender but just put the lid back on to keep the heat contained.
  2. Brew coffee as regularly would. Then when ready to combine ingredients into blender, empty blender of water.
  3. Combine coffee with coconut oil, vanilla, sugar/honey and coconut milk into blender.
  4. Blend ingredients until completely combined and mixture foams.
  5. Pour, serve and enjoy your coffee!

Yield: 2 mugs of coffee

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!