Sprouted Navy Bean Hummus, GAPS legal

Woohoo, GAPS legal hummus!  What is GAPS?  It stands for Gut and Psychology Syndrome and it’s the diet that has helped so many.  It is based on the SCD (specific carbohydrate diet) which is the diet that turned our family’s life around.  You can see our story here:  http://www.picklemetoo.com/2011/11/our-journey-with-autism.html

What makes something GAPS legal?  It contains only monosaccharide carbohydrates (the simplest of sugars that can’t be broken down any further, no starches or complex carbs that are difficult for GAPS people to digest).  The basic idea behind the GAPS diet is to give the digestive track a break and allow it to heal.  My oldest son ate this way for a full 2 years.  It was hard but it was worth it.

Usually making a substitute food ends up being sub par.  This is not the case here.  This is good hummus!  my kids are eating it by the bowlful.

Sprouting the Beans

To sprout the beans, place in a bowl with a lid.  Fill with water. Let soak overnight.  The next day, drain the water and rinse but don’t fill with water again.  Just cover the bowl.  Drain and rinse 3 times a day until you see sprouts emerging.  It should only take 2-3 days.  Discard if it starts to smell bad.  Great information on why to sprout your beans can be found here:  http://www.cookingtf.com/2011/04/19/why-i-no-longer-soak-my-beans/

If you don’t sprout the beans, you should at least soak them for 12-24 hrs.

To cook, place beans in a large pot and cover with water to about an inch over the top of the beans.  Bring to a boil and let simmer for about 4 hrs.  Skim the bubbles off the top and add more water if needed.  Crock pots are great for cooking beans.

Navy Bean Hummus 

• 3 cups soaked or sprouted navy beans, cooked
• 1/4 cup tahini
• 1/4 cup whey
• 1/2 preserved lemon or 2 tbsp lemon juice with zest
• 2 cloves garlic, smashed
• 1 tsp salt
• 1 tsp cumin

In a food processor, add all ingredients and process until a smooth paste.  Place in a quart sized mason jar filling only to about 2″ below the lid (you might have some left over to enjoy now).  Cover loosely and let set at room temp for 3 days.  Move to cold storage.

Part of Freaky Friday, Make Your Own Monday

Black Bean Veggie Burgers, Gluten Free

I made these for lunch today and they were too good not to share.  My kids tell me they don’t like black beans so I just didn’t tell them that is what these patties were made out of.  And they have vegetables!  Eeek!

Black Bean Veggie Burgers

• 2 cups black beans, cooked, rinsed and drained (or one 15 oz can)
• 3/4 cup almond flour
• 1 large carrot, peeled 
• 1 celery rib
• 3 cloves garlic
• 1/2 med onion
• 1 tsp cumin 
• 1 tsp chili powder
• 1/2 tsp sea salt
• 4 eggs, beaten (from pastured hens of course)
• 2 tbsp coconut oil (or butter or lard)

In a food processor, chop carrots, celery, garlic and onion very finely.  In a separate bowl, mash black beans with a potato masher so it’s mashed but has a little bit of texture.  Mix in eggs. Stir in almond flour, veggie mixture, spices and salt.  Heat 2 tbsp coconut oil in a cast iron skillet.  The mixture will be fairly liquid so it would be hard to form patties with your hands.  Instead drop the bean mixture into a hot skillet and smooth into a pattie with the back of your spoon.  Cook about 5 mins each side. 

Gluten Free Mac and Cheese

You can buy gluten free macaroni and cheese but oh boy is it expensive!  This version is much cheaper and my boys and I think it’s much tastier.  We do indulge in gluten free pasta on occasion.  Rice is fairly low in phytic acid so a little every now and then is ok.

Gluten Free Mac and Cheese

• 3 tbsp butter
• 3 tbsp gluten free flour (rice flour works great)
• 1/2 tsp sea salt (or to taste)
• 1 cup milk or broth
• 8 oz shredded cheddar cheese (sharp is tasty)
• 1lb of gluten free noodles (Tinkyada is pictured)

Prepare noodles per directions on the package.  

Melt butter in a small saucepan.  When foamy, stir in flour and salt.  Keep stirring until it begins to get nice and bubbly.  Whisk in milk or broth, stir well so there are no lumps.  Add shredded cheese and stir until melted.  

Pour over drained and rinsed noodles. 

You can serve it as is or pour into a baking dish and add extra shredded cheese on top.  Bake at 350F until cheese is melted and bubbly.

Optional:

Add about 1/2-1 tsp chili powder.

Or

Add 1/4 cup yogurt for a bit of tang.

Or

Add 1/4 tsp red chili flakes for spice.

Crabmeat and Chevre Spread

I came up with this in a whirl wind when my snack for Bible Study didn’t turn out. I’m glad it didn’t because this was much much better. If you are gluten intolerant, be sure to use real crab, not imitation which contains wheat gluten. Don’t have crab? I’m sure the seasonings would be great for salmon or tuna, though I prefer wild caught canned salmon due to tuna’s mercury content. You can make it extra healthy by making this mayo to go with it http://www.foodrenegade.com/enzyme-rich-mayonnaise/
Crabmeat and Chevre Spread

• 1 can Philips Crab (canned about 1 lb) or any crab meat brand.
• 3 tbsp mayonnaise (a big squirt)
• 1 tbsp chevre (goat milk cheese, usually found in the specialty cheese case at most grocery stores). If unavailable, you can substitute cream cheese or sour cream.
• 1 tbsp kosher dill relish (or just chop up a baby dill pickle)
• 1 tbsp chopped fresh parsley
• 1 tsp Lea and Perrins Worcestershire sauce (the only gluten free one I know of)
• 1/2 tsp dill
• 1/4 tsp paprika
• 1/8 tsp cayenne pepper
• 1 tsp lemon juice

Mix all the ingredients except the crab meat. Mix crab meat into the seasoning mix. Refrigerate and enjoy. Remember, crab does not keep long see eat up fast!
Tastes great on gluten free crackers and chips or spread on bread for a sandwich.

Salami Wraps

This is one of my favorite super quick lunches. Even the boys will eat it.

• 3 slices, thinly sliced hard salami (nitrate free)
• 1 kosher dill baby pickle
• 1 large leaf of romaine lettuce
• 1 tbsp chevre, cream cheese, or dripped yogurt

Spread the cheese on 1 slice of salami and lay at the rib end of the leaf. Place the remaining slices after it. Place the pickle in the middle of the cheese slice. Roll from the crispy rib end up. The rib will break, but it will be in the center. Once you get to the end, it will stop breaking and look neat.

Beans and Rice

• 1 cup chopped green and red bell peppers
• 1/2 cup chopped onion
• 1 clove garlic
• 1/2 tsp oregano
• 1 tsp chili powder
• 1 tsp cumin seed
• 1 tbsp olive oil
• 2 cans black beans, 15 oz each, drained and rinsed or 4 cups cooked black beans
• 1 cup broth (or water)
• salt to taste
• 1 tsp apple cider vinegar (optional)
• salsa

Heat oil over medium heat in a large skillet. Add cumin, saute until they start to sputter. Add garlic and saute 1 min. Add peppers, onion, oregano and chili. Saute until soft. Add beans and broth, simmer until liquid is mostly evaporated. Add apple cider vinegar (optional). Serve with rice and top with salsa.

I will drizzle flax seed oil over the top of this for additional nutritional value.