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Perfectly Homemade Apple Pie

I recently visited my parents in upstate NY during apple season. They have more than 20 unknown varieties of cute apple trees with little tart apples of varying sizes, shapes and tastes. Adam was visiting with me and begggggged me to make apple pie. Then I made 4 more. This pie recipe is classic, really good and doesn’t involve a lot of processed ingredients. In my crust recipe I cut the butter with 50% coconut oil. Obviously you could leave out the coconut oil and use all very cold butter and this recipe should work great. I encourage people to try using just coconut oil for the crust. I haven’t been that adventurous yet.

My mom had this cute apple peeler and corer, it was definitely a time saver with the super small apples on their farm.

Recipe for the Apple Pie

Yield: 1 apple pie in 9” inch diameter pie pan, with a top and bottom crust

Equipment: Pie pan, food processor

Ingredients for the pie crust:

  • 2 1/2 cups white flour (plus another cup or so for rolling out the dough)
  • 1/2 cups salted butter ice cold, chopped (plus another tablespoon or two for dabbing under the top pie crust.
  • 1/2 cup solid coconut oil
  • 1/4 tsp or less salt
  • 1/2 cup ice cold water or less
  • 1 egg beaten (for the egg wash)

Steps for the pie crust:

  1. Mix cold butter and coconut oil in food processor with flour. I roughly chop frozen butter and flash freeze the coconut oil first. Pulse the mixture for 2 -3 seconds at a time until it becomes crumbly. Maybe about 30-40 pulses. You want there to be small chunks of butter and coconut oil.
  2. Pour the mixture into a shallow bowl and add the icy water teaspoon or so at a time, mixing gently with fork until the dough becomes uniformly moist but not sticky.
  3. Stick your hands into ice cold water and dry them, gently mold dough into a ball (mixture will be crumbly, be patient and gentle). Then wrap in plastic and refrigerate at least 4 hours or overnight.

Apple Pie Filling Recipe

Ingredients for the apple pie filling:

  • 3-4 cups sliced thin apples that are cored and peeled.
  • 1/4-1/3 cup maple syrup
  • 2-3 tablespoons flour
  • Juice of 1 or 2 lemons
  • 2 teaspoons vanilla
  • 1 tablespoon cinnamon

Steps for rolling out the pie dough:

  1. Remove the dough from the refrigerator and let it warm for a few minutes  (2-5).
  2. Set up a well floured surface to roll the dough and flour the rolling pin. To make it easier for yourself, is this is your first time in a while with pie dough, you can lay a piece of wax paper down and flour that.
  3. Separate the dough into two, one part should have a little more dough for the bottom of the pan.
  4.  Roll the dough out gently for a first time, it will crack a lot and be very crumbly. After a couple of rolls, turn it into a ball again and then roll it out again on the wax paper. Adding more flour on the wax paper and the rolling pin as necessary. Be careful not to warm the dough with your hands too much. Handle as little as necessary. Remember you want chunks of butter and coconut oil to make the pie crust flaky. Try to roll it out until it at least a ½ in more than the diameter of your pie plate when it is upside down. Add more flour as necessary during the rolling making sure the bottom of the dough isn’t sticking too much. You can turn it over a few times during this process. Then fold in half and gently place into pie pan. Set aside in the fridge
  5. Repeat steps for the top of the pie crust. When finished place on a plate in the fridge and For the bottom of the pie pan, roll out half of the dough . Roll it out until it looks at least a 1/2 inch – 1 inch more than the diameter of the bottom of your pie pan. Place carefully in pie pan. Roll out the second half for the top of the pie.
  6. Add the juice of 1 or 2 lemons to a large mixing bowl (discard seeds).
  7. Wash, core and slice the apples, tossing them in lemon juice as you add them to a bowl.
  8. Add the cinnamon, vanilla and maple syrup and gently toss until the apples are evenly coated.
  9.  After your bottom crust is in place, put the apples carefully in the pie pan, adding a little flour     as you go. Right before you put the pie top on, add small dabs or little pinches of butter under the top of the crust.
  10. Make a few slits in the dough, and gently wash with beaten egg.

    7. Bake in preheated oven at 350° F for 30-35 minutes until the crust is golden brown.

apple pie recipe katies tropical kitchen

apple pie katie's tropical kitchen

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How to cook taro root using a pressure cooker

This simple recipe explains how to cook taro with a pressure cooker. If you don’t have a pressure cooker you can boil it, but it takes much longer 1-2 hours. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.

Taro, or known in Hawaii as Kalo, is an amazing plant. The roots, stems and leaves are all edible and have unique distinct character.  It is also extremely nutritionally dense. Compared to a potato, the taro root has more fiber and is a good source of calcium, potassium, and Vitamins C, E and Bs as well as trace minerals.

Taro is most known in Hawaii for Poi, a slightly fermented paste of cooked and mashed taro. However, taro is used to make many more things. You can dehydrate it and make flour, you can eat the steam stems as a vegetable, and the cooked greens are versatile in curries, wrapped around meat, in soups etc. This staple crop for tropical climates cannot be over estimated.

Recipe for how to cook taro with a pressure cooker

 

Equipment: Pressure cooker and steam basket to go with it.

Steps:

  1. Wash and scrub taro. I like to peel mine before I cook it because I feel like the scruffy skin would clog my pressure cooker. However, many others like to scrub it real good and clean the skin off after it is cooked.
  2. Cut into fist size pieces
  3. Place steam basket in pressure cooker
  4. Fill water up to right below the steam basket
  5. Place taro into basket and secure the lid
  6. Bring to pressure (you will notice the steam start coming out)
  7. Reduce to medium heat and cook 30-45 minutes depending on how much you have in there and how big the pieces are.
  8. Turn off the heat and let it cool for 10 or more minutes
  9. Release the pressure and wait until all steam has been released.
  10. Open the pressure cooker, the taro should be soft, showing a few cracks, and also be easy to slice with a knife.

There are so many ways to prepare taro. We just started harvesting them on our farm and have done little experimenting. One easy way to prepare cooked taro is just to slice it and fry it in a shallow pan with 2 tablespoons or so of oil. Just add a little salt and pepper to each side and fry each side until crispy (about 3 minutes on each side). Another recipe that we’ve made several times is our taro millet vegetable burger recipe.

 

I also found these recipes while doing a few searches.

http://www.quericavida.com/recipes/taro-root-fritters/d9c2d0c4-9bb5-4d14-959c-1f1a1a8203e4

http://raygrogan2-ivil.tripod.com/tarogrowcookeat/id9.html

http://www.kumuainafarm.com/taro-kalo-burgers/

If you like eating tropical starches that are easy to grow and gluten free- you may also like breadfruit. Here is a link to my breadfruit pancakes.

Ulu
Ulu (breadfruit) pancakes
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Italian Almond Pear Cake (gluten-free)

I found out about this classic Italian Almond Pear Cake recipe when asked to make a cake for my Grandmother’s 93rd birthday this past September. My brother had just harvested several pounds of pears from a tree my Italian grandfather planted many moons ago. The unique part about this recipe is how little flour it uses and how the pears are placed on top of the cake batter, allowing the cake to rise around the pears. Many recipes you will find online for this type of cake call for a springform cake pan. In my experience this is unnecessary. Just butter and flour your typical 9″ diameter cake pan. This recipe is simple and easy to throw in the oven and impress your guests.

Recipe for Italian Almond Pear Cake

Equipment: Hand mixer or standup mixer, cake pan

Ingredients:

  • 1 stick of butter
  • 1/2 cup granulated cane sugar
  • 2 eggs
  • 3/4 cup almond flour or ground almonds
  • 1/3 cup flour or  an all purpose gluten-free flour
  • 1/2 teaspoon ginger
  • ½  teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 3-4 ripe pairs, peeled and cored and cut into large pieces (halved if possible)
  • ½ teaspoon baking powder
  • powdered sugar for garnish
  • sliced almonds

Steps:

  1. Heat oven to 350 degrees F
  2. Butter and flour a cake pan and set aside
  3. Cream butter and sugar
  4. Add the eggs one at a time
  5. Then add vanilla to the butter, sugar, egg mixture.
  6. Next, in separate bowl mix the flour, spices, and baking powder
  7. Then add the dry ingredients to the butter and sugar mixture.
  8. Once it is uniformly incorporated spread evenly into the bottom of the floured cake pan, it should only take up an inch or less
  9. Arrange pears on top of the batter, as the cake rises it will rise around the pears
  10. Bake in oven for 30 minutes and remove, add the almonds on top. Place back in oven for another 5-10 minutes until knife or tooth pick come out clean.
  11. Let it cool, remove from pan and sprinkle with powdered sugar.

inspired by:

If you like this kind of recipe you may also like :

Banana Brownies

Healthy Carrot Cake with macadamia nut frosting

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Cauliflower Cheddar Soup (no milk or cream)

I developed this healthy cauliflower cheddar soup recipe while visiting the mainland. Like so many of my recipes, Adam bugged me for months to make him Cauliflower cheese soup. I finally came through for him. This recipe comes out savory and super creamy. I don’t drink milk or use cream so unlike many recipes for this type of soup I didn’t add any extra dairy beyond the cheese. This soup is great for cheesy soup lovers who cannot tolerate the lactose in many types of cheese but can tolerate cheddar. It is also gluten-free and can be prepared vegetarian.

And yes, I know first hand that cauliflower isn’t easy to grow in the tropics. However, some talented farmers and gardeners are able pull off small crops and small heads in parts of the islands. But in the store they are largely unaffordable costing up to $10 for a head of organic cauliflower.  Hopefully our talented farmers will get better at growing and we’ll be able to enjoy more of them in Hawaii.

This soup goes great with toasty or fresh bread. Try my easy recipe for rosemary garlic focaccia bread or grandpa’s sourdough bread recipe

If you like this type of recipe you may also like:

winter squash bisque (gluten-free, dairy free, vegan and delicious)

coconut red pepper and squash soup (dairy-free, gluten free and vegan)

 

Recipe for cauliflower cheddar soup

.

Yield: 4-6 servings

Equipment: Regular blender or immersion blender

Ingredients:

  • 2 tablespoons olive oil
  • 1 small onion, roughly chopped
  • 2 cloves garlic roughly chopped
  • 1 head cauliflower, cut into large florets
  • 2-3 potatoes peeled and roughly chopped
  • 1 quart chicken or veggie broth
  • 1 1/2 cups shredded cheddar
  • salt and pepper to taste

Steps:

  1. Sauté cauliflower, onion, potatoes, garlic in olive oil, stirring frequently to avoid sticking, add a little more oil as necessary to prevent sticking
  2. Once the onions are soft, add broth (should just cover the veggies) and bring to a boil until potatoes are tender (15-30 minutes depending on how small they are chopped).
  3. Let the soup cool until it safe to put in blender and then blend on high until creamy and uniform.
  4. Return to pot (rinse it out first) and heat on low
  5. Add cheddar and stir until combined
  6. Test it and add more salt and pepper.

This recipe was inspired by a few posted recipe’s including

https://www.bbcgoodfood.com/recipes/3327/cauliflower-cheese-soup

http://www.myrecipes.com/recipe/cauliflower-cheese-soup

 

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Taro Millet Veggie Burger

Taro or Kalo is a Hawaiian/Polynesian staple root crop. It can also be found in many places of the world. It is usually a light-medium purple in color, and has a starchy and uniquely earthy flavor. The corms (root balls), stems and leaves can all be eaten. All of these plant parts need to be cooked for a long period of time to prevent serious irritation: the leaves and stems need to be cooked for at least 45 minutes in pressure cooker, cooking the taro root or corm in a pot takes 3-4 x as long (see note  1 & 2).

Many traditional dishes made are with kalo. In Hawaiian culture the most popular are poi (a fermented mashed taro root) and kulolo (a dessert made of mostly taro and coconut milk). However, recently in tropical locales, restaurants and home cooks are developing their version of the taro burger. Maui Taro Burgers is the first large scale commercial source to make it into whole food and health food stores throughout the state of Hawaii. So I am on the mission to perfect my own taro burger recipe.

taro_banana_food_forest_feb_2017 Kalo planted in our food forest
large purple taro corm in groundPurple Taro corm in the ground

washed large taro corm

This recipe is still under construction. I’ve made it 2x now with similar delicious results. Please provide comments and helpful tips : )

Taro millet garden vegetable burger recipe

yield: 15-20 veggie patties

ingredients:

  • 3 cups cooked and mashed taro
  • 1 cup dry millet, cooked
  • 1 1/2 cups flour (e.x. spelt) for mixing in dough and another 1+ cup for dusting burgers (about 3 cups total, can make this gluten free if you use a comparable gluten free flour).
  • 2 eggs beaten
  • 1/2 onion, 2 stalks celery, 2 small carrots diced fine, 1/2 cup diced red pepper, 4 medium garlic cloves
  • handful chopped parsley and basil
  • 2 teaspoons salt
  • Black pepper to taste
  • 1-2 tablespoons non-gmo soy sauce or tamari
  • Several tablespoons of refined coconut oil

steps for cooking and preparing the taro/kalo

  1. Wash and peel kalo/taro, cut into large pieces (the size of palm is fine, 1-2 inch thick) and place in pressure cooker with water 1 inch covering the kalo.roughly chopped and peeled taro
  2. Bring to pressure (about 10 minutes on high), reduce heat to simmer  (low-medium) and cook about 45 minutes until soft
  3. let cool 2o minutes and then release pressure, once cool enough to handle drain water and mash either by hand, or by blender (I use an immersion blender for easy clean up and low waste).

steps for preparing veggie burger batter

  1. In the meantime, sauté onion, celery, carrots, red pepper in olive oil until soft. Once cooked add herbs and wilt. remove from heat
  2. In a bowl combine eggs,  1 cup flour, mashed taro, and sautéed veggies, add salt and pepper, and 1-2 tablespoons soy sauce (we use non-gmo, organic tamari).
  3. Fold in millet. At this point the batter will be loose. You can add in a little more flour if it is very very loose, but don’t over do it because you will dust them in a lot of flour in the next step. taro millet batter
  4. Pour about 1/2 cup of dusting flour onto plate. Plop a large spoonful of batter into pile of flour and cover it, then gently pick it up and toss in your hands to create a patty. Place immediately and carefully into hot pan with good amount of refined coconut oil. taro burger in flourtaro burger dusted in pan
  5. Add more flour to the dusting plate as necessary, and continue to add the patties to the pan.  Fry on medium (or medium to low heat) for about 5 minutes on each side. The outside will develop a nice, golden brown crust. After frying they may still be a little mushy inside. If you prefer them more firm you can transfer your batch to the oven. Bake on 300-350 degrees F for 30 or so minutes.taro millet burgers pan fry
  6. Cool and stack in-between wax paper for best storage results. You can freeze for a few months.

 

Notes:
  1. In general, the taro refers to the widely variable species named, Colocasia esculenta (i.e. edible in latin), which are grown primarily for its roots or corms, and then its leaves. Taro is related to ornamental plants like  Xanthosoma and Caladium, and is often mistaken for elephant ear. elephant ear has a similar leaf and root shape but the root grow more above ground and is skinner and the shape of the “heart” in the leaf is more disjointed. Elephant ear may have been considered a famine food as it needs to  be boiled for many hours before it is safe to eat.
  2. The irritant in uncooked taro is the result of calcium oxalate, tiny crystals of a natural pesticide.  This info is from http://everythingisscience.blogspot.com/2007/01/why-does-taro-make-your-throat-itch.html and http://www.molokaihealthguide.com/healthtalk/display.htm?id=34
  3. This is a picture of purple taro root keikis, or starts that can be used to replant the same variety of taro : ) purple_taro_keiki
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Banana Brownies

These banana brownies are a marriage between my oat flour banana bread recipe and chewy chocolate brownies. Bananas are so abundant here on Hawaii Island. They are also extremely versatile and especially great with chocolate. This recipe features coconut oil, maple syrup, and oat flour instead of wheat, butter, and refined sugar. It uses organic cocoa powder instead of processed chocolate chips. These are a guilt free dessert. Eat em up! Use a little less oat flour if you’ like them to come out more gooey than cake like, try substituting a different flour if you’d like a smoother brownie mouth feel.

Banana Brownie Recipe

Ingredients:

  • 1 cup liquid coconut oil
  • 3 cups mashed banana
  • 2 teaspoons vanilla2016-11-19-15-11-18
  • 4 eggs beaten
  • 1 2/3 cups oat flour (ground oatmeal)
  • 1/2 cup maple syrup
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1 1/3 cup cocoa powder
  • macadamia nuts for topping

Steps:

  1. Preheat oven to 350° F.
  2. Oil 9 x 11 baking pan
  3. mash and measure bananas. I use a immersion (stick)
    blender and
    its done in 30 seconds. You can leave some chunks if you want the banana chunk vibe
  4. in a bowl combine all the ingredients starting with the liquid (oil, eggs, maple syrup, vanilla, banana).
  5. Then add the dry ingredients (salt, baking powder, cocoa powder and oat flour)
  6. Mix well and pour into pan
  7. Top with optional chopped macadamia nuts.
  8. Bake in oven for 25 minutes.
  9. Serve warm or cool!

2016-11-19-15-10-35

 

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Grandpa Piasek’s sourdough bread

dont forget the egg wash grandpa
I’m writing to you from the Catskills New York where I am on vacation from Hawaii and spending a few days hanging at my momma’s house with Grandpa Piasek. Of course, without a warning this morning Grandpa began making sourdough bread.

I was able to squeeze this recipe out of him while he effortlessly mixed the ingredients together, shaped the bread and left it to rise. He truly makes it seem so EASY. It’s scary that probably 99% of people believe it is too hard or too much work to make your own bread.

This sourdough recipe is as exact as I could get from a 88 year old man who has been baking his whole life. Grandpa truly has the practice of just knowing when enough flour, water, yeast, rising, and baking is truly enough.

Grandpa’s sourdough bread recipe

yield:

4 small round loaves

special equipment:

kitchen aid type mixer with dough hook, parchment paper and baking sheets

Ingredients :

  • about 1-1.5 oz dried sourdough starter (granual) or make your own (a little water, flour, and a little yeast – thick soup until it doubles, add more flour until it doubles again ). Grandpa says that “the very best thing is to make your own starts – if you are in a commercial bakery it is hard to have the time but if you are at home there is plenty of time. it’s a 3 day procedure”
  • about 2 and 1/2 pounds of flour (5-6 cups flour total)
  • 1 heaping tablespoon of margarine or shortening or oil
  • 3 cups of filtered water – maybe a little bit more.
  • 5 ounces of wet yeast or 1 1/2 – 2 ounces dry yeast

Steps:

  1. add oil/shortening, starter, and wet yeast  in kitchen aid type mixer with dough hook.
    wet yeast picture
    this is a block of wet yeast

    the yeast mix

  2. Add about 5 cups of the flour
  3. Turn on the lowest setting slowly add water (2 1/2 to 3 cups) until dough comes together around hook and starts to become elastic.
  4. Continue to knead with dough hook, monitor and and add a little more flour as needed (up 1 one more cup). The dough should start looking smooth and elastic – about 10 minutes on slow. Add a little oil to bottom of the bowl to keep it from sticking. Transfer it to an oiled bowl
  5. As the bread is kneaded to heat the oven to 400 2016-09-26-10-29-23degrees F.
  6. Let rise for 20 minutes or so in bow
  7. Divide into 4 equal parts, shape into balls, knead/roll each part of dough lightly in circles until it forms a ball.
  8. Place on baking sheets lined with parchment paper and cover with (clean) kitchen towels.  Let rise again for another 30 minutes or so in a warm spot. If you want you can beat an egg and give it a light egg wash before baking
  9. Baking time (at 400 degree F) is typically 30-40 minutes but it depends on loaf size, preferences for soft versus crisp bread and individual oven variation.
  10. Enjoy fresh and warm preferably with Grandpa.

2016-09-26-13-09-25

 

 

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Coconut red pepper and squash soup

Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.

This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.

Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates.  For example,  coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally,  coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.

On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.

Coconut red pepper squash soup recipe

Servings: 6, 8 ounce cups

Ingredients:

  • 1 small winter squash (about 2 cups cooked flesh)
  • 2 medium carrots
  • 2 stalks of celery
  • 1 large red pepper or several small ones
  • 1/2 onion
  • flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
  • 6 cups of water
  • salt and pepper

Steps:

  1. Cook squash and remove about 2 cups of flesh
  2. Then, add squash and roughly chopped veggies (save coconut for last)
  3. Boil the soup until all veggies are tender, 20-30 minutes
  4. Let cool, add salt and pepper
  5. Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.

1 serving is 8 oz, or 1 cup.

red-pepper-coconut-squash-soup

 

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Blueberry Banana Spelt Muffins

These blueberry banana spelt muffins have become a staple in my household. I make a double batch and they still hardly last us through the week. Perfect for breakfast, a snack or dessert. The amount of sweetener can be adjusted to your taste, but I tend to reduce the amount of maple syrup or honey and add a little stevia. This recipe highlights the use of spelt flour in cooking. Below is a little more information on spelt.

Spelt (Triticum spelta) is a grass that originated in southeast Asia.  A relative of wheat, spelt is thought to be the “wheat” that was used over 9,000 years ago, it is considered an ancient grain and has been referenced in the bible. It remained a favorite grain until the 19th century agricultural revolutions and the modernization of wheat strains.

Spelt is more easily  digested than regular wheat and it has a reputation for helping people maintain good health. Additionally, it has more protein, fat and fiber than wheat, making it a  a high-quality energy source. The gluten in spelt is of a different molecule pattern than that in modern wheat. Whereas, today wheat has been designed/bred to have a high gluten content, the character of the gluten in spelt has not been modified from its natural state.

According to the World’s Healthiest Foods website: “Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.” This is why my sweeties begs me to make him spelt muffins – we are taking a break from regular old wheat. In baking, spelt behaves like whole wheat flour and has a wonderfully nutty but subtle flavor. In comparison to oat flour, rice flour, etc. which have strong flavor profiles, spelt makes a better wheat substitution.

Recipe for Blueberry Banana Spelt Muffins

Equipment:

  • oven
  • muffin tin
  • 2 mixing bowls
  • measuring cups and spoons

Yield: 6 large muffins, 12 small-medium muffins

Dry ingredients:

  • 1 1/2 cups white spelt flour
  • 1/2 cup instant rolled oats
  • 2 teaspoons baking powder (aluminum free)
  • 1/2 tsp fine ground good salt (like Celtic Sea salt)
  • 1/2 tsp cinnamon

Wet ingredients:

  • 2 eggs beaten
  • 1/2 cup coconut oil (unrefined or refined) liquid form (but not hot)
  • 1/3 cup honey (substitute maple syrup, or reduce the sweetener and add a few drops of stevia)
  • 1 teaspoon vanilla
  • 2 ripe bananas mushed well

Add last

  • 1 1/2 cups blueberries, fresh or frozen

 Steps:

  1. Preheat oven to 350 degrees F
  2. Line muffin tin with coconut oil
  3. Mix wet ingredients well in medium bowl
  4. Mix dry ingredients well in separate smaller bowl
  5. Add dry ingredients to wet ingredient and mix well but do not over mix
  6. Fold in blueberries at the end
  7. Bake for 40-50 minutes at 350 degrees F for 6 large muffins. Reduce baking time to 20-30 minutes for smaller muffins. Baking time varies on environment, keep a close watch on your muffins looking for a firm golden-brown edge and top.
  8. Tooth pick should come out clean when inserted. Cool 5 minutes and remove from muffin tin.
  9. Enjoy these blueberry banana spelt muffins while still warm
 blueberry banana spelt muffins

 

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Cucumber Cabbage Juice

This cucumber cabbage juice recipe has just enough cabbage to help cleanse and enough cucumber and apple to brighten the flavor. I know it sounds kinda ehhhhh… but cabbage juice has many many health benefits and the cucumber and the apple in this juice mask any cabbage flavor.  It’s best to make and drink this juice fresh as cabbage juice tends to put off a funky taste and smell if it sits around too long. Instead this juice is refreshing and feels good.

Cabbage juice has a lot of Vitamin C, E, K, folate and potassium. It also has high sulhpur and chlorine content and a lot of iodine. This combination helps to clean the stomach and the intestinal tract (only when it is raw and without salt). It is advisable to start with smaller amounts of cabbage juice and watch how you body reacts because it is such a powerful cleanser. Gas may form in intestines because the cleansing properties of the juice are acting on and dissolving waste/toxic matter. Cabbage juice has been know to relief ulcers and constipation and clear up skin. Research suggest s that the active ingredient in cabbage juice that clear up ulcers is Vitamin U. It is also thought to help: bladder, colitis, kidney disorders, thyroid, blood pressure, bronchitis, asthma, hair loss.

Just give this cucumber cabbage juice a try with small small doses of cabbage. Try increasing the amount of apples to help you adjust to the taste of the cabbages. If you like this recipe, try my other juice recipes: cucumber parsley juicewatermelon lime juice with mintcarrot apple beet ginger juice, and everything green juice.

Recipe for cucumber cabbage juice

Equipment: good juicer

Yield: 1 pint, 16 0z

Ingredients:

  • 1 large cucumber peeled if not organic or if it is waxed
  • 1/4 lemon, peeled but with pith
  • 1 small apple (organic)
  • 1/3-1/2 small green cabbage

cucumber cabbage juice recipe ingredients

Steps:

  1. wash everything thoroughly and peel those that need peeling
  2. alternate cucumber and cabbage through the juicer
  3. add apple
  4. finish with lemon
  5. enjoy!!!

cucumber cabbage juice

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