My friend Regina made over the traditional oatmeal no-bake cookie recipe to be more healthy. I called her the other day and begged for it — my kids were desperate for a snack and I was short on time. These cookies fit the bill, deliciously!

Regina makes her cookies with natural peanut butter and carob powder. I used almond butter and cocoa powder. Either way… yummy! Next time I make them, I am going to try to boil just the Rapadura, water, cocoa powder and vanilla, but leave adding the coconut oil to the very end, so it won’t be cooked at all. I’ll come back and update this recipe then, if it works — if the coconut oil will sufficiently melt from the heat of the chocolate syrup mixture.

Update: The cookies did not stiffen up sufficiently for finger grabbing when I did not boil the coconut oil along with the chocolate syrup mixture. So, follow the recipe as written for best results.

Update 12/1/09: Since oats have a high amount of phytic acid (which blocks mineral absorption), I now recommend a soaking to neutralize the phytic acid. It takes a bit of time, but it is not hard or time-consuming overall. The nutrition boost this provides is worth it! My Haniya, who is sensitive to both gluten and unsoaked grains, is able to eat oats, as long as they’re soaked. For this recipe, you’ll take the soaked oats and then dehydrate them back to the crispy state before mixing them with the liquid ingredients. I also soak and dehydrate the almonds that I use to make the almond butter – because unsoaked nuts contain high amounts of enzyme inhibitors.

*A few days before making these cookies, soak 10 cups of thick rolled oats overnight in water to cover (and then some) along with 1/2 cup of raw apple cider vinegar, Kombucha, kefir, yogurt or other acidic liquid. Drain and rinse. Then spread in layers on dehydrator sheets and dehydrate at 95 to 105 degrees Fahrenheit until dry and crisp. Then proceed with the recipe.

In a large pot, combine:

• 3 cups Rapadura (reduce to lessen the sweetness-I have gotten this down to 2 cups and think I can still reduce more, they’re plenty sweet)
• 1 cup pure water
• 3/4 cup carob powder or 1/2 cup cocoa powder
• 2 teaspoons vanilla extract (optional)
• 1 cup unrefined, virgin, raw coconut oil

Place pot on a burner over medium heat. Bring to a boil and let boil for 2 minutes, whisking the entire time to prevent burning and to ensure the coconut oil melts and mixes in well. Remove from heat and add:

• 6 to 7 cups soaked, then dehydrated rolled oats* (use certified gluten-free oats for gluten-free cookies)
• 1 cup natural peanut butter or natural (soaked) almond butter
• 1 cup unsweetened, shredded coconut (optional)
• 1-1/2 cups raisins (optional)
  

Mix well. Mixture should be thick but stirrable. It will harden as it cools. Drop by heaping spoonfuls on cookie sheets. This is a double batch and makes about 4 dozen+ huge cookies. They will cool quickly and can be eaten in just a few minutes. Enjoy! Store in an airtight container.

In addition to being gluten-free, these muffins are also egg-free and dairy-free. Makes 18 muffins.

• 1/2 cup flax seed meal
• 1 14-ounce can light coconut milk
• 1 cup grapeseed oil
• 1-1/2 cups date sugar
• 1 teaspoon vanilla
• 2 teaspoons cinnamon*
• 1 teaspoon ginger*
• 1/4 teaspoon nutmeg
• 1 teaspoon sea salt
• 2 teaspoons gluten-free baking powder
• 1 cup buckwheat flour
• 1/2 cup millet flour
• 1/2 cup quinoa flakes
• 1 cup raisins
• 1/2 cup ground nuts
• 1/2 cup unsweetened, shredded coconut

Preheat oven to 350 degrees.

In mixing bowl, mix flax seed meal and coconut milk. Let sit for a few minutes. Add grapeseed oil, date sugar, vanilla and spices. Blend well, until smooth.

Add baking powder, salt, flours and quinoa flakes. Mix lightly, until smooth. Add raisins, coconut and nuts. Mix lightly, to incorporate.

Fill greased muffin tin or muffin paper liners three-fourths full. Bake for 20 to 25 minutes or until toothpick inserted comes out clean. Remove from oven and transfer muffins to cooling rack.

Store in an airtight container.

*Instead of cinnamon & ginger, use 1 teaspoon Five-Spice Powder. Yumm!

© Copyright 2008 by Wardeh Harmon.

(choose organic ingredients)

• about 4 apples, sweet variety such as Fuji
• handful of raw almonds
• handful of raisins
• 1 teaspoon cinnamon
• pinch nutmeg
• 1 cup pure water

Wash, quarter and core the apples. Place in the Vita-Mix wet container, along with all other ingredients. Put on lid with tamper.

While using tamper, turn on to variable speed #1, increase to #10, then flip to HIGH. Run only as much as needed to chop all ingredients into a thick sauce. Do not puree.

Serve immediately and enjoy!

Have you ever read a smoothie recipe — greatly desiring a sweet, cool, icy treat — only to realize that you have few of the ingredients listed? You need a smoothie formula. Use this method to craft smoothies from the ingredients you have in your kitchen. Tweak the smoothie by adjusting the components to suit your preferences.

Blender Appliance

Since my only experiences making smoothies have been with a KitchenAid blender and now a Vita-Mix, I can only speak to these appliances. The KA simply could not handle the ice or flax seeds, not to mention frozen fruits. I don’t know what blender you have. I don’t think one needs to have a Vita-Mix to make smoothies. However, a Vita-Mix is a quality appliance that is very nice to own and can be used for many beneficial kitchen tasks. Okay, plug over. Back to the topic at hand: You know your blender and what it can handle, so customize your ingredients based on its capabilities. If you’re worried about it being able to chop such ingredients as flax seeds or nuts, consider adding them to the smoothie already chopped.

The Main Components

1. Fruit — ripe & fresh, and/or frozen; some of the fruits should be sweeter fruits, such as blueberries, banana, pear, or pineapple; if using greens, fruit should be 60% or more of the total produce content
2. Greens — optional, use up to 40% of total produce content
3. Liquid — pure water, juice, nut/seed/grain milk, coconut milk
4. Ice — the more frozen fruit, the less ice needed
5. Sweeteners — optional, use natural sweeteners such as raw honey, molasses, maple syrup (Grade B), dates, etc.
6. Add-ins — flax seeds, other seeds & nuts, unsweetened shredded coconut, vanilla, cocoa powder, mint, etc.

Making The Smoothie

1. Put seeds and/or nuts in the bottom of the Vita-Mix wet container or other blender container. In order for the little ingredients to be chopped or ground finely, they need to go in the bottom.
2. Add all non-frozen (and therefore softer) fruits and greens. If using greens in addition to fruits, pay attention to ending up with about 60% fruit and 40% greens.
3. Add all frozen fruits and greens.
4. Add sweeteners and add-ins (if using).
5. Add ice. Usually, I add about 12 ice cubes to a Vita-Mix container full of non-frozen fruits and greens. If frozen fruits are being used, I lessen the ice accordingly. It will take some trial and error to discover how icy and thick you prefer your smoothies to be.
6. Add liquids to 3/4 the level of all the other ingredients. Use a combination of liquids, if you prefer.
7. Blend until smooth. With the Vita-Mix, turn the machine on to LOW and variable speed #1, increase speed to #10, then flip to HIGH.

As I mentioned, it will take some trial and error to discover the thickness, iciness, sweetness and flavor you prefer. But take heart that it is really hard to go wrong with a smoothie!

Local Fruit Sources

We’re nearing the summer season and soon will have berries, melons, apples, pears, plums, and more to enjoy! We have a few regular local sources of quality fruit. We pick blackberries on a friend’s property and I am able to put many gallons of berries in the freezer to enjoy year-round in smoothies and ice cream toppings. From a local organic farm, I am able to buy apples, pears and plums in the late summer for 50 cents per pound. I put those in the freezer, too. I put the plums in the freezer after I’ve cut them in half and pitted them. The pears and apples I core and chop up in the Vita-mix, freezing the sauce raw. These local sources are helping me to be independent of imported bananas and pineapples.

Find local CSAs, farms, U-Picks, etc. at localharvest.org. Also, find out what’s in season in your area.

Please share with me your successes and your questions. I would love to help you create delicious and healthy summer treats from God’s bounty.

See all basic recipes.

© Copyright 2008 by Wardeh Harmon.

Just out of the oven and half a pan is gone! (This recipe makes (2) 8×8-inch square pans.) These bar cookies are very yummy — the answer to our desire for good gluten-free cookies. There’s nothing like a good cookie!

Cinnamon-Raisin Bar Cookies

gluten-free, dairy-free, egg-free

• 1/2 cup flax seed meal
• 3/4 cup filtered water
• 1 cup unrefined coconut oil
• 3/4 cup raw agave syrup (or raw honey)
• 1-1/2 tablespoons cinnamon
• 1 teaspoon vanilla extract
• 1/2 teaspoon almond extract (optional)
• 1 teaspoon sea salt
• 2 teaspoons gluten-free baking powder
• 3/4 cup buckwheat flour
• 3/4 cup sorghum flour (or other gluten-free flour such as sweet brown rice flour)
• 1/2 cup tapioca flour
• 1 cup raisins
• 1/2 cup quinoa flakes (or certified gluten-free rolled oats)
• 1/2 cup unsweetened coconut (optional)
• 1/2 cup chopped nuts (optional)

Preheat oven to 350 degrees. Lightly grease (2) 8×8-inch square baking pans, or (1) 9×13-inch baking pan, with unrefined coconut oil.

In mixing bowl, whisk together flax seed meal and water. Let sit for a few minutes to get gummy. Add coconut oil, agave, cinnamon and vanilla (and almond extract, if using). Beat until coconut oil is smooth.

Mix flours, baking powder, and sea salt together in a separate bowl. Add to wet ingredients. Mix until smooth. The batter should be thick but sticky. If it is dry, then add a little water for moisture.

Add raisins, quinoa flakes (or rolled oats), coconut, and nuts (if using). Mix to combine.

Spread cookie batter between the (2) 8×8-inch baking pans or into the (1) 9×13-inch baking pan. Use a spatula to aid in spreading.

Bake for 30 to 35 minutes, until inserted toothpick comes out clean and bars are nicely browned on top. Removed from oven and transfer pan(s) to cooling rack. Cut into bars. Serve warm, store in an airtight container, or freeze.

© Copyright 2008 by Wardeh Harmon.

Ginger Pear Muffins — Gluten-Free, Date Sweetened

makes about 30 muffins

• 1/2 cup flax seed meal
• 1 cup water*
• 1 cup grapeseed oil
• 1-1/2 cups date sugar (ground fine in food processor if necessary)
• 5-1/2 cups coarsely pureed fresh pears
• 1 tablespoon dried ginger
• 2 teaspoons cinnamon
• 2 teaspoons vanilla extract
• 2 teaspoons sea salt
• 1 tablespoon gluten-free baking powder
• 2 teaspoons baking soda
• 4-1/2 to 5 cups gluten-free flour blend (2 cups buckwheat flour, 1-1/2 to 2 cups sorghum flour, 1cup tapioca flour)
• 1 cup raisins (optional)
• 1 cup chopped nuts (optional)

*Don’t use any water (or reduce the amount) if your pear sauce is really watery.

Preheat oven to 375 degrees.

In large mixing bowl, whisk together flax seed meal and water. Let sit for a few minutes to get gummy.

Add oil, date sugar, pureed pears, ginger, cinnamon, and vanilla. Mix well.

In separate mixing bowl, combine all dry ingredients, except raisins and nuts.

Add dry ingredients to wet ingredients. Mix well.

Add nuts and raisins, if using.

Scoop batter into prepared muffin tins (either lined with paper or lightly greased). Bake for 20 to 30 minutes, until browned and an inserted toothpick comes out cleanly.

Transfer muffins to cooling rack. Let cool completely. Store in an airtight container. May freeze for future consumption.

These muffins are even better on the second day!

© Copyright 2008 by Wardeh Harmon

1) Boosted protein from the bean flours and the almond meal.

2) Versatile — use any 6 gluten-free (or gluten-full, for that matter) flours you desire or have on hand. The flours will all want different amounts of water, so that’s where you’ll have to adjust.

3) Crispy and thin just like the commerical “Wheat Thins.”

4) “Cheezy” from the nutritional yeast.

5) Delicious basic cracker recipe — use this recipe as a base (omitting the dill) and season it up with your favorite herbs. That’s what I’ll be working on this week. As I come up with variations, I’ll come back and edit this recipe.

Cheezy Gluten-Free Crackers

• 1/4 cup amaranth flour
• 1/4 cup sweet brown rice flour
• 1/4 cup corn flour
• 1/4 cup bean flour (garbanzo, fava or combination)
• 1/4 cup sorghum flour
• 1/4 cup almond meal (can be coarse, for texture)
• 1/4 cup nutritional yeast
• 1 teaspoon fine sea salt, plus more for sprinkling
• 1 teaspoon gluten-free baking powder
• 1 teaspoon turmeric
• 1 teaspoon onion powder
• 1-1/2 teaspoons dill (optional)
• 2 tablespoons grapeseed oil
• 7 to 8 tablespoons water (I needed 7-1/2)

Preheat oven to 350 degrees. Prepare one 16-inch pizza stone by greasing it or lining it with parchment paper. Or use two 11-inch by 13-inch baking sheets — flipped over and greased or lined with parchment paper.

Mix all dry ingredients. Add oil and mix in, as well as you can. Add water, 2 tablespoons at a time, and mix. Keep adding water until the dough holds together. You may wish to mix it with your hands at some point. If it gets too wet, it will be too sticky.

Press the dough into a flat circle on the pizza stone (or divide the dough into two parts, each pressed into a flat rectangle on a baking sheet). Using a combination of wet fingers and a greased rolling pin, roll the dough out very thin, about 1/8″ thick. If it breaks apart, press it back together with your fingers. Make sure the middle isn’t more thick than the edges — remember, we want thin!

Cut into squares with a pizza cutter. Sprinkle lightly with fine sea salt.

Bake for 30 minutes, then remove the edge crackers which are probably brown and crisp already. Return the middle crackers to the oven to finish baking, about 5 to 10 more minutes. You may wish to turn them over for this last part of the baking.

Let cool. Store in an airtight container and just try to keep from eating them on the spot!

© Copyright 2008 by Wardeh Harmon

Red Palm Oil Popcorn (General Instructions)

No specific measurements, I’m afraid, but these general guidelines should help you in making this delicious and healthy popcorn! (See my original post on Red Palm Oil Popcorn.)

Have you ever popped popcorn in a pot on the stove? If so, you’d use the same amount of palm oil as you do your other cooking oil. The amount of popcorn will be the same, too.

If you haven’t done this before, you’ll have to figure out the amount of red palm oil that works for you — and it depends on your size of pot. I use my 11 quart stainless steel pot, but sometimes a smaller 9 quart pot.

I eyeball how much oil to use. I turn the heat on a bit and scoop the oil into the bottom of the pot. Since red palm oil is semi-solid at room temp, you’ll have to let it melt to see if you have enough. But what you want to aim for is about 1/2 centimeter layer of oil covering the entire base of the pot. This is really flexible. You can’t go wrong, really.

In my 11 quart pot, I use about 1 cup of popcorn kernels. In a smaller pot, I use about 3/4 of a cup. Add your kernels to the pot with the oil. Turn the heat up to medium-high or higher. I set my dial between 8 and 9 on my electric range, on one of the larger elements.

Cover the pot and get potholders ready because escaping steam can burn your hands. While the oil and the kernels are heating, they’ll be sizzling, and you should swish it all around intermittently, with the lid on and potholders shielding your hands.

When the kernels start popping, you’ll want to be hands on all the time, shaking and swishing the pot so the heat reaches all the kernels. To avoid scratching the pot, move it around just over the heating element so the contents feels the heat but the pot isn’t touching the element.

When the popping slows way down, it is time to dump the popcorn into a paper bag or bowl. Don’t wait too long or the popcorn will burn. If you don’t wait long enough, you’ll have unpopped kernels.

In the bag or bowl, add all your seasonings, such as salt or nutritional yeast or cumin. Experiment by taste. There’s no right or wrong. You might wish to keep certain garnishes, such as nutritional yeast, separate. People can flavor their own bowls as they desire.

You’ll have to experiment, but these are general guidelines that can get you started to figuring out what works best for you.

© Copyright 2008 by Wardeh Harmon

I usually mix up my muffins sizes, too. This recipe usually yields about 12 Texas-sized muffins and 18 regular sized muffins. The Texas-size muffins require 2/3 cup of batter, while the regular muffins require 1/3 cup of batter.

Apple-Sweet Potato-Pumpkin Muffins: Date Sweetened, Gluten-Free, Egg-Free, Dairy-Free

makes about 40 regular sized muffins — or 12 Texas-size plus 18 regular size

• 1/2 cup flax seed meal
• 1-1/2 cup filtered water
• 2-1/2 cups unsweetened applesauce
• 2 cups pureed pumpkin*
• 3 cups pureed sweet potatoes*
• 1 cup grapeseed oil
• 1 cup date sugar, ground fine in a food processor
• 2 teaspoons vanilla
• 2 teaspoons cinnamon
• 2 teaspoons dried ginger
• 2 teaspoons allspice
• 1/2 teaspoon ground nutmeg
• 4-1/2 to 5 cups gluten-free flour blend**
• 4 teaspoons gluten-free baking powder
• 3 teaspoons baking soda
• 2 teaspoons sea salt
• 1-1/2 cups raisins (optional)
• 1-1/2 cups chopped nuts (optional)
• 1-1/2 cups gluten-free, dairy-free chocolate pieces

Preheat oven to 375 degrees.

In mixing bowl, mix flax seed meal and water. Let sit for a few minutes. Add applesauce, sweet potato, pumpkin, grapeseed oil, date sugar, spices, and vanilla extract. Blend well, until smooth.

Add 4-1/2 cups of flour, baking powder, baking soda and salt to mixing bowl. Mix until smooth. Add another 1/2 cup of flour, if batter is too wet. Aim for a pretty thick batter that is still sticky — not extremely wet, nor overly dry. Add nuts, raisins and chocolate pieces. Mix lightly, just to incorporate.

Fill greased muffin tin or muffin paper liners three-fourths full. Bake for 20 to 25 minutes or until toothpick inserted comes out clean. Remove from oven and transfer muffins to cooling rack.

Store in an airtight container.

*If using homemade pureed sweet potatoes or pumpkin, let excess water drip out through a cheesecloth, until the puree is very thick.

**Gluten-free flours are: Amaranth, brown rice, buckwheat, cornmeal, teff, millet, quinoa, sorghum, and tapioca. Combine them to make a gluten-free mix, or use one at a time. You will want to experiment, as each flour has a different flavor. Currently, we are enjoying a gluten-free mix made of equal portion of sorghum, tapioca, buckwheat and sweet brown rice.

To make the flours yourself, start with the whole grains and grind 2 cups at a time in a Vita-Mix dry container (or mill of your choosing). The softer grains (amaranth, buckwheat, teff, and millet) require about 30 seconds on HIGH, while other grains (such as rice and tapioca) require 1 minute of grinding on HIGH.

© Copyright 2008 by Wardeh Harmon.