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Fluffy Yogurt & Cottage Cheese Pancakes with Oat Flour

3 cottage cheese and yogurt pancakes served with raspberry jam

This recipe for yogurt and cottage cheese pancakes with oat flour is surprisingly so satisfying. It doesn’t weigh you down in the morning, or leave you still wanting more. They are naturally gluten-free – even if you like wheat it is good to mix up your carbs!

Have you ever bought cottage cheese thinking, this is a good idea for the family, but then struggled to figure out how and when to use it? When I was little I remember my mom feeding me cottage cheese. I can’t remember what she had me eat it with. I don’t mind eating on its own as a small snack. Sometime I sprinkle sunflower seeds and tart cherry syrup on it. Other times just have a spoonful at a time. I tried mixing it into a salad once. It was ok but my coworkers look at me like I was crazy. And your husband, might do the same when you tell him he’s getting cottage cheese pancakes for breakfast. But he will probably thank you later for the excellent boost of protein to start his day.

These are also a great way to enjoy pancakes, without the starchy guilt. Add a dash of dark organic maple syrup. Yumm!!! They are also a great way to get protein in your diet without making your whole family eggs for breakfast (our usual).

I am 4 months pregnant so I am on a mission to get my most important nutrients… calcium, protein, and iron. This recipe is very rich in calcium and protein. And the egg yolks are a good source of iron but of course, calcium inhibits iron absorption so for dinner I’m having sausage and lentil stew – no dairy!

This recipe for cottage cheese and yogurt pancakes is also really quick to make. I whip it up in the morning while I am waiting for my coffee to brew. Then, I let it sit while I sneak in a quick work out. When I return to it 30 minutes later it is pleasantly producing a few air bubbles ensuring that it will fluff up a little bit.

I hope I have convinced you these are worth trying. I found the recipe and it took my a while to build up to making them. I waiting until my cottage cheese was right at it’s “Best buy” date staring me in the face. And told my husband, I don’t care what you think I am trying this concept. Lol. He couldn’t get enough. And I found him talking about them a few more times throughout the day.

stack of yogurt and cottage cheese pancakes

Yogurt and Cottage Cheese Oat Pancakes

This is a marriage between Greek yogurt pancakes, cottage cheese pancakes and oatmeal. Packed with protein, gluten-free and delicious.
No ratings yet
Prep Time 5 mins
Cook Time 10 mins
Servings 7 3-4 in diameter pancakes
Calories

Ingredients
  

Wet ingredients

  • 1/2 cup low fat cottage cheese
  • 1/2 cup full fat Greek yogurt
  • 2 medium eggs beaten
  • 1 tbsp maple syrup
  • 1 tsp vanilla
  • 1-2 tbsp coconut oil for cooking

Dry ingredients

  • 1 cup oat flour about 1.25 cups blended into powder.
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/2-1 tsp cinnamon optional

Instructions
 

  • In medium bowl, whisk eggs, add yogurt, cottage cheese, vanilla, maple syrup and stir well
  • In blender, blend 1.25 cup quick oats (to achieve 1 cup oat flour). Add salt, baking powder, and any spices.
  • For extra fluff, let pancake batter sit for 10-30 minutes depending on your timing.
  • Heat large pan on med-low heat. Melt 1 tsp coconut oil.
  • Add pancake batter about 1/4-1/3 cup or so at a time, and with a spoon gently round out the pancake a little. I do about 3 or 4 per pan so I have room to flip.
  • After about 1 minute, gently pry a stiff spatula under the pancake loosening it from the pan. After about another minute or 2 add more coconut oil as you flip the loosened pancake over to brown the other side.
  • Let that side cook for a minute or 2, and loosen it again. Wait until it is golden brown (you want to give the egg time to cook). Transfer to toaster oven on about 300°F until other pancakes are done.
  • Serve with jam, maple syrup, butter or just snack on them plain.
Tried this recipe?Let us know how it was!
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Carrot & Pumpkin Breakfast Bars

Breakfast bars on a plate

My fall farm harvest inspired this recipe for healthy carrot & pumpkin breakfast bars. Shredded carrots and shredded coconut, along with homemade cassava flour, homegrown squash, and home grown raw macadamia nuts.

Jump to Recipe

Because it’s October and I made these tandem with healthy winter squash cheesecake, I went for the pumpkin spice theme. And, to be honest, I started out trying to make muffins. But after I made the batter, I noticed my muffin pan was rusted. All the better because my muffins are usually more like dense hearty bars anyways.

I hope you enjoy this recipe and/or gather inspiration for your own creations. OF course, you can use fresh ingredients, or canned squash, skip the cassava flour and use another favorite flour.

Breakfast Bars in Tuperware

Carrot and Pumpkin Breakfast Bars

katiestropicalkitchen
This recipe is inspired by my "fall" harvest on our Big Island farm. Tropical winter squash (curcubita moshata), garden carrots, fresh shredded coconuts, and freshly harvested raw macadamia nuts. I even used our homemade cassava flour.
No ratings yet
Prep Time 30 mins
Cook Time 40 mins
Resting time 1 hr
Course Breakfast, Dessert, Snack
Cuisine Tropical
Servings 15
Calories

Equipment

Ingredients
  

Instructions
 

Blend "wet ingredients"

  • Using a blender, standup mixer, hand mixer or immersion blender mix squash, coconut oil, maple syrup, eggs, salt, spices, baking powders and baking soda until uniformly blended.

Fold in remaining ingredients

  • Fold in oats and cassava flour
  • Fold in carrots and shredded coconut
  • Add optional nuts and raisen (chopped figs, dates, etc).

Bake in preheated oven

  • Bake in preheated oven at 375° F in large baking pan for 35-40 minutes
  • They are done when you smell them, the top starts to lightly brown. They will be a little soft inside. Cool on wire rack and refridgerate some, share some and vaccum seal some for later!
Keyword Cassava, coconut, macadamia nuts
Tried this recipe?Let us know how it was!
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Taro Quinoa Burgers (gluten-free & delicious)

Yes! I did it again! Killer taro burger recipe. These are 100% gluten free if you make sure to use Tamari or Gluten-free soy sauce and gluten-free Worcestershire sauce. They are moist but not too mushy and extremely flavorful. I’m sure there is a way to use “flax eggs”and omit the Worcestershire  if you want to make them vegan. But I since I’m not vegan.. I feel no real need to mess with this recipe at this point.

The taro quinoa burger recipe below was designed to be a BULK recipe with the purpose of using up a good amount of taro and then vacuum sealing the taro burgers.

Obviously the most important step is to have pre-cooked taro. I prefer to use a pressure cooker like the, Presto 01370 8-Quart Stainless Steel Pressure Cooker pictured here  or you could usethe slightly smaller Instant Pot DUO60 6 Qt 7-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer instapot for pressure cooking your taro. Taro will stay vacuumed sealed in the freezer for months until your ready to batch make your burgers.

This economical vacuum sealer and bags work great. We’ve had this vacuum sealer for over 10 years!
FoodSaver V2244 Vacuum Sealer Machine for Food Preservation with Bags and Rolls Starter Kit | 1 Vacuum Sealer System | Compact & Easy Clean | UL Safety Certified | Black

This recipe is also even quicker and easier to make if you have pre-shredded carrots! I usually grow carrots and harvest a large amount for later use in veggies burgers and muffins etc. The shredded carrots I also vacuum seal and freeze.

Ingredients:

  • 3 ½ pounds shredded cooked taro (kalo)
  • 3 cups cooked quinoa (about 1 ½ cups dry quinoa)
  • 6 eggs
  • 3 cups shredded raw carrots
  • 1 large onion minced
  • 6 garlic cloves (minced is ok but pressed is best), or 2 tablespoons already prepared minced garlic
  • 2 tablespoons Italian seasoning
  • 4 or ¼ cup tablespoons soy sauce
  • approx 1 tablespoon salt
  • 1 tablespoon worcestershire sauce
  • 5-10 dashes of hot sauce

Things that are easier to prep ahead of time

  1. cooked taro
  2. cooked quinoa
  3. shredded carrots
  4. shredded cooked taro

Steps:

  1. Cook minced onion with 1 tablespoon oil (I use organic coconut oil), once they are translucent, add garlic, carrots, Italian seasoning, salt, worchestire, soy, and hot sauce.
  2. Cook quinoa
  3. Beat eggs and add salt
  4. Shred taro in a food processor. I’m on year 6 of using this one… Hamilton Beach (70730) Food Processor & Vegetable Chopper with Bowl Scraper, 10 Cup, Electric. For only $44 it’s a time saver!
  5. Fold taro in with quinoa, eggs and onion mixture. If you’re not scared to taste raw egg, give it a quick check for saltiness and spice
  6. Fry one patty at a time in a thin layer of coconut oil – about 3 minutes on each side till crispy on the outside.
  7. Enjoy hot cold with bread or with nothing! The perfect meal or snack!
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Sweet & Sour Red Cabbage

This is gonna be a quickie post – because the hardest part about this Sweet and Sour Red cabbage recipe is growing the cabbage. It takes MONTHS! But when they finally are ready they are a glorious dark purple. So why do they call it red cabbage??!

But seriously, I fell in love with German red cabbage side dish while in germany in my early 20s. And have never forgotten how satisfying it is. This summer we were lucky enough to successfully grow many many red cabbages. They have an excellent shelf life. I always mean to steam or cook them some other way (as my husband prefers) but really they don’t ever make it to another culinary treat because I am obsessed with this dish. I can eat an entire bowl of it.

Enjoy this simple recipe. You can tweak by adding a different kind of sweetener, or by adding more. I keep it really light to encourage my husband to eat it because he dislikes sugary things.

Sweet & Sour Red Cabbage

This recipe is similar to German Cabbage, except it is stripped down to make it a bit healthier, less sweet, and with less spices. But it is elegantly delicious!
No ratings yet
Prep Time 10 mins
Cook Time 2 hrs
Course Side Dish
Cuisine German
Servings 8 cups
Calories 139 kcal

Ingredients
  

Instructions
 

  • This recipe is very simple. Prepare all ingredients. Add to medium/large pot.
  • Bring to boil (this happens quickly because it has little liquid)
  • Then bring to simmer for about 2 hours stirring a few times during the cooking.
  • Enjoy warm or cool as a side dish or addition to other recipes.

Nutrition

Serving: 1cupCalories: 139kcalCarbohydrates: 34gProtein: 4gFat: 1gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gCholesterol: 0mgSodium: 80mgPotassium: 732mgFiber: 6gSugar: 13gVitamin C: 243mgCalcium: 160mgIron: 1.82mg
Tried this recipe?Let us know how it was!
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Corn Chowder with Red Pepper & Thyme

I was recently inspired to make this corn chowder recipe because we actually had milk in the house. Both my husband and I aren’t really milk consumers. We used to buy raw milk from a farmer here but even then we had a hard time getting through it all. Partially, because I’m sort of lactose intolerant. But I recently bought some to make ice cream from scratch with my friend’s children – and now am struggling to use up the rest of this ½ gallon of organic whole milk. Yesterday, I made cornbread using my healthy cornbread recipe. Today… chowder. I wish we had fresh corn but luckily our nearby country store had organic canned corn. And luckily we could still make it our own by added fresh red pepper, garden fresh celery and our thyme.

I imagine this recipe is somewhat flexible. Do you feel like adding carrots? Go ahead! Don’t have red pepper? Use green pepper. Want to add some peas or green beans? LOL. Have fun and enjoy in good company!

Recipe for Corn Chowder with Red Pepper & Thyme

Yield: 4 servings
Equipment: Blender, Immersion Blender or Food Processor

Ingredients:

1 tablespoon butter
1 small onion chopped
2 potatoes chopped
1 stalk celery chopped
1 large red bell pepper chopped or equivalent (we use smaller ones that grow in our area about 3-4 of them)
fresh stick thyme – this is a thyme substitute that also grows well in the tropics but regular thyme can be used)
2 cups vegetable or chicken broth
1 ¼ cup whole milk
2 cups fresh corn or one 15 oz can of corn (non-GMO/Organic of course!)
2-3 tablespoons flour (optional – I also like to use tapioca starch as a gluten-free option)

Steps:

  1. Heat butter in pot over medium heat
  2. Sauté the red pepper, onion, potatoes and celery until onions are translucent
  3. Add broth and corn and simmer vegetables until tender
  4. Remove half of the brother and puree briefly with immersion blender, regular blender or food processor
  5. Replace broth in pan and add milk and thyme and heat (but not boiling)
  6. If you want a thick chowder – remove about a cup broth ones the milk has warmed up and slowly dissolve 2-3 tablespoons flour. Return this paste to the soup and stir.
  7. Season with salt and pepper to taste
  8. At this point if you’d like to bulk this recipe up at little feel free to add some cubed and browned sausages (we use chicken sausage) and even small noodles like elbows, orzo, etc.

If you are looking for a good blender to use I HIGHLY recommend BlendTech.

But, a really great tool for pureeing soups, making things like my beet brownies or even hummus or guacamole is an immersion blender – called by some people stick blenders. The one we have has lasted us over 10 years. But if I had to get a new one I’d probably spring for this cool looking set:

or get a simpler standard one like this…

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Quinoa Yucca Veggie Burgers

I made this recipe for quinoa yucca veggie burgers when we had an abundance of cassava root and an abundance of quinoa from our original covid-19 stock up on protein rush. This recipe is great for making veggie burgers in bulk and then freezing a few for future snacking.


Ingredients for Quinoa Yucca Vegetable Burgers

  • 5 cups cooked quinoa
  • 1 can garbanzo beans
  • 1 onion
  • 2 large handfuls of fresh herbs
  • 2 tablespoons chopped garlic
  • 4 cups cooked and roughly chopped casssava
  • 1 egg
  • 1 ½ teaspoons salt or to taste
  • fresh ground pepper to taste
  • ½ cup or more gluten-free flour or not to coat

Steps for Quinoa Cassava Burgers:

1. Cook  the quinoa according to instructions 
2. Prepare and cook cassava
3. Meanwhile, chop onion, garlic, carrot, fresh herbs and sauté in pan until soft
4. In a food processor, blend cooked cassava, onion and herb sauté and egg and process until mostly smooth
5. Put cooked quinoa in large bowl and add cassava herb mixture from food processor mix well, season as desired
6. In a separate bowl add gluten-free flour or flour of choice. Place ⅓ cup mixture or so into bowl and form a ball, then squish into a patty
7. Then you can either pan fry, air fry, or bake your patties.
8. If your are using an air fryer I recommend 14 minutes brushed with coconut oil or sprayed with olive oil before and in the middle of cooking time before flipping 7 minutes into the cooking time
9. If you prefer to bake… bake at 425 and coat the pan in oil and brush the burgers in oil. You may then choose to flip halfway through baking at around 15 minutes.
10. If you are pan frying, they need about 3-5 minutes on each side to make sure the egg is cooked through. 

If you like this recipe you may like my….

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Vegetable Bean Loaf


This vegetarian bean load is pretty good for being so incredibly easy. And it is a great way to use all those beans you stocked up on! This recipe is adapted from the Spicy Bean and Lentil Loaf recipe from the book… “Vegetarian: The Greatest Ever Vegetarian Cookbook”. This is my quick and dirty recipe. Enjoy your own variations! 

 

Recipe for Vegetarian Bean Loaf

Ingredients and steps:

Sauté these first:

  • 1 clove garlic chopped
  • 1 carrot copped
  • 1 onion chopped
  • 2 celery stalks chopped
  • large handful fresh herbs like parsley, basil, dill, rosemary, thyme etc.

Then in a food processor blend…

  • sautéed veggies and herbs
  • 1 can garbanzo beans drained and rinsed
  • 1 can kidney beans drain and rinsed

After blended until smoother move to a bowl and add these remaining ingredients
½ cup breadcrumbs ( I use ½ frozen ends of loafs and ½ oatmeal)

  • ½ cup cheese (I use shredded Parm)
  • 1 tablespoon ketchup
  • 2 tablespoon Worcestershire sauce
  • 1 tablespoon tomato paste
  • 1 egg
  • 1 teaspoon cumin
  • ½ teaspoon or more to taste cayenne
  • salt and pepper to taste

    Bake at 350 degree in an oiled loaf pan for 45-60 minutes and serve warm or cold. 
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Roasted Red Pepper Soup

Roasted red pepper soup

This roasted red pepper soup recipe is so easy and so flexible. It comes out creamy but is gluten-free and dairy free, and can be made vegetarian as well. Instead of potatoes, use cassava! Instead of chicken broth, use vegetable broth. Don’t have celery or a carrot? No matter!

I’m on a new kick to discover how many different soups I can make featuring ingredients from the garden.  We’ve been growing these beautiful red peppers for years now. I used to just use them little by little in all of my dishes, but we are harvesting so many peppers day after day I needed to find a way to cook them in batches.

This soup is delicious and a great way to use our bountiful harvest. I hope you enjoy this simple recipe!

Recipe for Roasted Red Pepper Soup

Yield: 4 -6 servings

Equipment: Oven or toaster oven, blender or immersion blender

Ingredients

  • 1 tablespoons olive oil
  • 12-16 oz red pepper, stemmed and seeded
  • 1 stalk celery, roughly sliced
  • 1 small onion, roughly chopped
  • 1 carrot, roughly sliced
  • enough veggie or chicken broth to cover vegetables (~4 cups)
  • 2-3 medium potatoes, peeled and roughly chopped into chunks
  • 1 heaping tablespoon chopped garlic
  • 1 tablespoon butter
  • salt and pepper to taste

roasted red pepper soupSteps

  1. Coat the prepared peppers in 1 tablespoon of olive oil and roast them in the oven or toaster oven at 400 degrees Fahrenheit for about 30 minutes just until they start to blacken.
  2. If you are using regular sized red peppers – then you can peel the skin off. The peppers that grow well here are so small and have thin walls so it is useless to peel them, but of course even when blended with my immersion blender it is still a little stringy
  3. Heat 1 tablespoon butter in a medium to large pot and then sauté the roasted peppers, celery, onion, carrot, potatoes and garlic while stirring for about 5 minutes.
  4. Add broth just enough to cover vegetables and bring to a boil
  5. Then simmer until potatoes and carrots are cooked through
  6. Allow it to cool for at least 10-15 minutes
  7. Take out about 2 cups of the broth to start (and then add back in as you blend to reach your desired consistency)
  8. Then either use your immersion blender or transfer to your regular blender in batches and blend until smooth adding more broth as necessary.
  9. Reheat and season with salt and pepper to taste.

 

 

If you like this type of soup try my other recipes

 

Carrot ginger soup with coconut

 

Coconut red pepper and squash soup

 

Cauliflower Cheddar Soup (no milk or cream)

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Fresh Corn Chowder (gluten-free, no milk, cream or cheese)

Looking for a corn chowder but don’t necessarily jive with dairy or flour? This corn chowder may be perfect for you! Of course it doesn’t have that heavy creamy taste to it, but it does have the chowder mouthfeel and the crunch of the corn and other veggies. That is what we are looking for right?

Tapioca starch is one of my favorite alternatives to flour when used in breading fish, veggies and chicken as well as thickening soups, stews, and my Big Island Beef Shepards Pie and my dairy free chicken pot pie

Anthony’s Organic Tapioca Flour Starch, 2.5lbs, Gluten Free & Non GMO

Recipe for fresh corn chowder:

  • 3 tablespoons butter (or substitute olive or coconut oil)
  • 2-3 tablespoons tapioca starch
  • 4 medium carrots sliced and chopped fine (about 1 ½ cups)
  • 1 medium-large onion diced
  • 5 small-medium russet potatoes washed, peeled and chopped fine
  • 3-4 stalks of celery washed and diced ( you want the ratio of onion to carrot to celery to be similar, 1:1:1). And the potatoes and the corn will be the star of the show and will also aim to have 1:1 ratio between them.
  • 1 heaping spoon mined garlic
  • enough filtered water to cover veggies plus a little more (you are going to add in corn)
  • 2 tablespoons concentrated chicken stock (can use vegetable stock (bouillon) or chicken or vegetable stock).
  • 2 tablespoons or so fresh chopped thyme (I use a thyme like plant that grows in the tropics we call Stick Thyme).
  • 4 small fresh ears of sweet corn, corn cut off gently by rotating the corn as you cut with a small serrated knife.

Steps:

  1. Melt butter and sauté onions until translucent.
  2. Then add garlic, onion, celery, carrots and potatoes and stir frequently for 5-10 minutes.
  3. Next, add tapioca starch and stir several times to coat the veggies in butter/oil and tapioca starch.
  4. Then add water and bouillon and bring to a boil.
  5. Continue to boil 10-15 minutes until all veggies are tender.
  6. Add in thyme.
  7. The soup should be thickening at this point as the tapioca and the potato starch form a “creamy” broth.
  8. If it still seems to watery at this point, you can remove some of the broth and add another tablespoon of tapioca starch to it, wish and add back into soup.
  9. Once the broth is almost at its desired consistency (it will continue to thicken as the potatoes break down), add the corn.
  10. Let the corn cook for 5-8 minutes as you season the soup with salt and pepper and serve warm

This soup is lovely wish fresh chopped parsley added at serving time.

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Carrot ginger soup with coconut

Carrot ginger soup is perfect for rainy season here in Hawaiʻi. It isn’t hard to grow carrots here, but it is hard to get them to taste that perfect amount of sweetness. If you let them get too big they get a little bit woody. Nevertheless, every time we grow a round of carrots we have way too much. One of my favorite ways to store them is to wash them, grate them and vacuum seal them for future use. Another good way to use them is carrot soup!

This carrot coconut soup recipe is totally flexible but should yield about 4 large servings of soup. If you use the coconut flesh instead of milk, expect the soup to be a little bit chewy. Lol. I love this texture but others aren’t prepared for a pureed soup to have the same texture.

Equipment:

Immersion blender is best but you could use a regular blender and blend in batches.

Kitchenaid has a nice middle of the road immersion blender that will last you almost a lifetime of  seamlessly pureeing soups and other foods.

KitchenAid KHB1231CU Hand Blender, 2-Speed, Contour Silver

 

Recipe for Carrot ginger soup coconut soup

Ingredients:

  •  8-10 large organic carrots, washed, peeled and chopped roughly
  • 1 large onion chopped roughly
  • 3-4 cloves of garlic
  • 3-4 small – medium russet potatoes, washed peeled and chopped roughly
  • 2-3 tablespoons roughly chopped fresh ginger
  • 1 can coconut milk or the flesh of 1-2 fresh young(ish) coconuts.
  • chicken broth concentrate, chicken broth, vegetable broth, or bouillon.

Steps:

  1. Sauté onion in coconut oil (refined or not) until soft.
  2. Then add garlic, ginger, carrot and sauté another 5 – 8 minutes.
  3. Next add 4 cups of broth or enough to cover the vegetables and 1 ½ to 2 cups coconut milk or coconut flesh.
  4. Boil until carrots and potatoes are tender.
  5. Then, let the soup cool for about 20-30 minutes.
  6. Using an immersion blender (stick blender) or in batches using your stand-up blender, blend the soup while adding salt and pepper to taste, going a little light, as the flavors (especially) the black pepper will intensify when you heat the soup again.

Serve with a salad or warm bread!

If you like soups like this try my recipe for…

Winter Squash Bisque (dairy-free, gluten-free, vegan)

Cauliflower Cheddar Soup (no milk or cream)