This recipe was a big hit at the winter markets a a few months ago! While squash is typically seen as more of a fall food, they are actually seasonal in the Mid-West in late summer (which is right around the corner!).
This is a dairy free sauce that even the dairy lovers couldn’t believe was free of dairy! However, I do provide dairy options for those who don’t have the non-dairy supplies at home.
This “sauce” could easily be made as a soup as well. You can thicken or thin the puree to your liking – just by adjusting the amount of bone broth you add to it. Try it over noodles, rice, veggies, or top with fresh basil and eat as a soup!
It doesn’t get more versatile or easy and nutrient dense! Use the link below to download the recipe!
I’ve been meaning to post this one for quite some time! I can’t tolerate cow’s milk yogurt, so about 6 years ago, I started a pursuit to find (or make) the perfect homemade dairy free yogurt! This was mostly due to the store-bought stuff costing WAY too much. And over the years, it has morphed into the recipe below. I hope you enjoy it as much as I do. Its a regular staple in our house!
The easiest way to make it is in an Instant Pot with a yogurt setting. However, if you dont have one, its still possible. Just mix up the ingredients in a large stock pot and then pour it into a container (or multiple small containers) that will fit in your crock pot. You can then add about a cup of water to the bottom of the crock pot, place the lid on and set it to the lowest setting (warm would be best) for 9-10 hrs.
One time saving trick I found was to take the Instant Pot stainless insert out and putting it directly on your stove burner to prepare the yogurt. You can also do this with the “sauté” setting on the InstaPot, but then it takes forever for your Instant Pot to cool to a temperature that will not kill those good bacteria you are trying to grow! But if its your only choice, it also works.
Ill walk you through the prep steps and tricks below, but a recipe summary can also be found at the bottom of this post.
First your going to want to soak your cashews (1 cup). I usually do this the day before or in the morning before work so I can make the yogurt overnight that evening. I have soaked them in hot water for only an hour, or 1- 2 days with cold water. Either works if you have a good blender. Be sure to use filtered water if at all possible as chlorine can inhibit the growth of the bacteria.
Strain the soaked cashews, rise them well, then place them in a blender (I’m a big Vitamix fan). The nice thing about cashews is that you don’t have to strain them with a nut milk bag, so it avoids a messy step! Add water to the blender until it reaches the 4 cup mark (with the nuts and water together). Blend on high for about 30 seconds. You can make this ahead and store in the fridge until you are ready to make the yogurt, or just have it at the ready when prepping the yogurt.
You can really use any nut, but you will have to strain the pulp out of the milk. I suppose you could use oat, rice, etc as well but I have not tried this. You might have to play around with the amount of gelatin and tapioca flour you use.
Put 3 cups of filtered water in the Instant Pot insert on your stove burner and heat to a near boil.
Sprinkle 1.5 Tbsp of a high-quality gelatin (from grass fed or pastured beef or pork) and whisk until dissolved. I love this brand Further Food (not sponsored at all, just a fan). Its women owned and the quality is top notch.
Once the gelatin is all whisked in and dissolved, pour in the homemade nut milk into the pot. Add 2 Tbsp of organic cane sugar and whisk to dissolve. You need the sugar as food for those bacteria you want to grow. You cannot make yogurt without it. During the fermentation process, it will get “eaten up” and very low levels of sugar will actually be left in the batch. Continue heating the mixture.
In a small bowl, add 1/4 cup tapioca flour and about 1/4 – 1/2 cup of water and whisk until blended. You will need this prepared BEFORE the milk mixture starts bubbling!
Watch the mixture closely, as soon as it starts bubbling, add the tapioca slurry and quickly whisk into the pot. Whisk and allow to boil for about 15 seconds. No longer. Then turn off the heat and move to a cool burner.
Allow to cool to 110 degrees or less, whisking periodically as it cools if you are able (this is optional but can make for a smoother yogurt and speeds up the cooling). Then add your yogurt starter and whisk it through. I have found that this vegan starter from Cultures For Health to make the best tasting yogurt, but I have also used high quality probiotic capsules well (make sure they don’t contain any prebiotic fibers). In a pinch I have also used 1/2 cup of store-bought plain dairy free yogurt. If using probiotic capsules, you have to experiment a little with your formula. Try adding just one capsule to start and if its not very tangy, add more on the next batch or let it go longer.
A trick is that once you have made a batch, set aside 1 cup (in the fridge) that is off limits for eating, so you can use it to start your next batch! It works great!
Place the stainless insert containing your yogurt mixture into the Instant Pot, put on the lid (vent can remain open or closed), and push the “Yogurt” button and set for 9 hours.
You can open and taste the yogurt after 9 hours and if it isnt tangy enough, put in back on for another 2-3 hours and try again.
The yogurt will be runny coming out of the Instant Pot, but will set up nicely in the fridge. Whisk and then pour the mixture into large glass mason jars (wide mouth is best), seal and place in fridge. It sets up in about 2-3 hours.
I love making parfaits with grain free granola and berries, using it as a topping, or just eating it straight up! You can of course add cinnamon or vanilla to it to flavor it, but I would recommend doing this AFTER fermentation so you dont inhibit the growth of those good guys! However you eat it, I hope you enjoy this. It might sound intimidating, but its really quite simple once you do it a few times.
Cashew Milk: * 1 cup soaked cashews * 3 cups filtered water Blend for 30 sec in high powered blender
Ingredients: * 3 cups filtered water * 1.5 Tbsp high quality gelatin * 4 cups homemade cashew milk * 2 Tbsp cane sugar * 1/4 cup tapioca flour + 1/4 – 1/2 filtered water – whisked together Whisk all dry ingredients in a separate bowl.
Directions: 1) Put 3 cups of filtered water in the InstaPot insert on your stove burner and heat to a near boil. 2) Sprinkle 1.5 Tbsp of a high quality gelatin (from grass fed or pastured beef or pork) and whisk until dissolved. 3) Once the genatin is dissolved, pour in the homemade nut milk into the pot. 4) Add 2 Tbsp of organic cane sugar and whisk all together. 5) In a small bowl, add 1/4 cup tapioca flour and about 1/4 – 1/2 cup of water and whisk until blended. You will need this prepared BEFORE the milk mixutre starts bubbling! 6) Watch the mixture closely, as soon as it starts bubbling, add the tapioca slurry and quickly whisk into the pot. Whisk and allow to boil for about 15 seconds. No longer. Then turn off the heat and move to a cool burner. 7) Allow to cool to 110 degrees or less, whisking periodically as it cools if you are able (this is optional but can make for a smoother yogurt and speeds up the cooling process). 8) Add your yogurt starter (actual starter, 1 cup from a previous batch, or 1/2 – 1 cup of store-bought yogurt. Whisk through thoroughly. 9) Place the stainless insert with the yogurt mixture into the InstaPot, put on the lid (vent can remain open or closed), and push the “Yogurt” button and set for 9 hours. 10) The yogurt will be runny coming out of the InstaPot, but will set up nicely in the fridge. Whisk and then pour the mixture into large glass mason jars, seal and place in fridge. 11) The yogurt sets up in about 2-3 hours.
I think I’m on a continuous pursuit for the perfect low carb pancakes! There aren’t many boxed pancake mixes that I like or that I’m willing to drop $8/box on, especially when its SO easy to mix up pancakes! Therefore, I’m constantly tweaking and trying new ratios of various ingredients…and I think I nailed this one!
This recipe uses a few different flours to give them “fluff”. I find straight almond flour to be a bit heavy, but the tapioca and coconut flour mixed in to this recipe helps a great deal. In regard to flavor profile – I add both vanilla and cinnamon, but if you want a more savory pancake, just leave those out.
As far as toppings go, if you want to keep it super low carb stick to berries, nut butters, coconut flakes, or even whipped cream (milk or non-dairy varieties w/ no added sugars). If you’re going savory, top with avocado and sausage, or make an egg and cheese pancake ‘sandwich’. As all pancake lovers are well aware, the possibilities are endless when it comes to pancake toppings!
Wet Ingredients: * 1 Tbsp melted coconut oil * 1 egg (pastured is best) * 6 Tbsp almond milk (can sub any milk or even water) Whisk all dry ingredients together in a separate bowl.
Dry Ingredients: * 1 Tbsp coconut flour * 2 Tbsp tapioca flour * 1/2 cup almond flour (fine ground) * 1 pinch sea salt * 1 tsp baking powder * 1/4 tsp cinnamon * 1/8 tsp vanilla powder or 1/4 tsp vanilla extract Whisk all dry ingredients in a separate bowl.
Directions: Combine the mixed wet ingredients into the dry and mix until fully incorporated. If too thick, add another 1 Tbsp of milk until you find a nice consistency.
Drop about 1/4 cup of batter onto a medium-hot griddle and cook approx. 2-3 mins per side (time will depend greatly on temperature of griddle). Makes about 6 medium pancakes.
Optional Toppings: * berries * shredded coconut flakes * cacao nibs * nut butter * dairy free plain yogurt * whipped cream (unsweetened dairy or non-dairy) * ghee/butter * real maple syrup (just a drizzle)
This recipe just keeps making the rounds in my house. It’s a simple 1 pot meal and super tasty! I have served it up as-is, with toppings, and in a roasted acorn squash bowl and it’s good every time. It also has the added bonus of being rich and full of flavor without the dairy! I love this for a quick lunch or busy weeknight meal.
I love that you can keep this low carb, or add some carbs by serving it up in a squash bowl or over a baked sweet potato (pro tip – prep these ahead for the week). Serve according to your favorite macro ratios. I personally find that on days I’m more active, my body definitely prefers more carbs versus days where I’m more sedentary and I feel best lower carb. I am all about intuitive eating and I don’t think you have to approach food as an all or nothing mentality (i.e. low carb all the time).
Here is the recipe. I hope you enjoy this as much as my family does!
Ingredients: * 1 Tbsp lard or coconut oil * 1 medium onion, chopped * 2 garlic cloves * 1 lb ground turkey * 1 tsp high quality sea salt * 2 cups frozen or fresh cauliflower rice * 1 can full fat coconut milk * 1 can (14 oz) bone both * 1 tsp dried thyme * 1 – 2 cups chopped swiss chard, kale or spinach
If serving in a squash bowl or potato, get those in the oven and roasting!
For the chili: In a medium sized pot melt the lard and add the onion. Saute until translucent. Add the garlic, ground turkey and salt. Chop the turkey into chunks as it cooks and cook until slightly browned. Add the cauliflower rice and saute for 3-5 mins. Add the coconut milk, bone broth and thyme and simmer for 5-10 mins. Add the greens and stir and simmer until greens are cooked. At this point, it is ready to serve!
Serves 3-4 depending on how hungry you are and if you are serving with a starch.
Curry – I think folks either love it or hate it! Its a powerful mix of spices with a lot of depth and sometimes a punch of heat. I’m a fan! I love a good curry. Unfortunately many Indian recipes and restaurants use cream or yogurt (dairy) in their recipes and I dont tolerate it well. Sometimes Ill “cheat” and take the digestive enzymes and throw caution to the wind, but that usually results in regret. Fortunately, I love to cook and experiment and so I make a lot of my Indian style recipes at home. I recently got a free sample of a Maharajah Curry from Seasonality Spices in exchange for a post in my IG feed (full disclosure). How could I say no to testing out their premium quality, fair trade spice blend? I went ahead and created a recipe and blog post because I was so impressed .
The good news is that YOU CAN GET IT FREE TOO! Just go to the link above or HERE, and select a 1 oz sample and use the code “KINGOFSPICES” at checkout. All you pay for is shipping!
If you get some and try it, Id love to hear what you made! Tag me on Instagram or Facebook (@dailybagofgoodness) so I can see your creations! 🙂
When I first received the package, I had to chuckle at their marketing. Possibly not for the masses? But really funny if you know who Kimbo Slice is!
The first thing I had to do was smell it. Wow! Beautiful spice with balanced notes of cardamom and cinnamon most prominent on the nose. The blend contains saffron, cardamom, cinnamon, clove, turmeric and pepper – it’s a balanced and versatile blend.
I was trying to dream up a great recipe and lately I’ve been needing simple meals for quick weekday dinners. Also, its been hot outside and the less I heat up the kitchen the better!
I love a good lamb curry and I had some local ground lamb on hand, so I whipped up this one-skillet lamb curry. I’m eating low carb (keto), so I added plenty of cauliflower in lieu of rice. But this would be excellent served over rice. I had extra roasted sweet potatoes and served my husbands curry over sweet potatoes. That works great for a grain-free option. Plus, I think sweet potato and curry go really well together! I need to find a recipe for dairy free Keto naan bread. That would be fantastic!
I’m a big fan of cooking in cast iron. It provides a nice even heat, adds iron to your meal (many women tend to be deficient), and keeps dinner warm for a while if you end up going back for seconds. I was keeping it simple, but onions, garlic and ginger sauteed into the meat would have been really nice in this as well. You could also add more coconut milk, or none at all, depending on what you like.
1 lb ground lamb ( but if you don’t have any or aren’t a fan, some dark ground turkey meat would work as well.
1 to 1-1/2 tsp Sea salt (being keto, I tend to like more salt)
cauliflower florets from 1/2 a medium head of cauliflower
1 cup frozen or fresh peas
2 large handfuls fresh baby spinach
Approx 3/4 – 1 cup full fat coconut milk
To a large cast iron skillet add the ground lamb. Lamb tends to have plenty of fat to release so you don’t need to add more fat to the pan. However, if using turkey I’d recommend 2 Tbsp of coconut oil to fry it in.
Sauté lamb until it’s just starting to brown and then add salt and sprinkle the curry powder in so that it cooks into the meat.
One the meat is slightly browned, add the cauliflower florets and peas. Stir through the meat and cover.
Every 2-3 mins remove lid and stir.
Cook until cauliflower is steamed but still firm.
Add the spinach, stir in and cover for 1-2 mins more until spinach wilts.
Remove lid and stir in coconut milk.
Stir occasionally and allow to simmer w/ lid off so it can thicken to your liking.
Serve as-is or over a grain or starch of ur choice.