Clean Cooking: More Than 100 Gluten-Free, Dairy-Free, and Sugar-Free Recipes - Elisabeth Johansson (2016)

BREAKFAST AND SNACKS

CHIA SEED PUDDING

Chia seed pudding can be eaten both as a breakfast and a snack. It is filling and it helps keep blood sugar on a healthy, even keel. All the recipes make 1 to 2 servings.

VANILLA CHIA PUDDING

1¼ cups (200 ml) almond, rice, or oat milk

¼ cup (scant) (50 ml) chia seeds

¼ tsp (1 krm) vanilla powder

Mix all ingredients thoroughly to avoid lumps, and divide the pudding between individual bowls or jars. Refrigerate overnight.

A serving example: serve with raspberries, blueberries, chunks of avocado, and a drizzle of honey. Or, you could have it with slices of apple and ground cinnamon or cardamom.

BLUEBERRY CHIA PUDDING

¼ cup (50 ml) blueberries

⅔ cup (150 ml) almond, rice or oat milk

1 tbsp liquid honey

⅓ cup (75 ml) chia seeds

TO SERVE

2/5 cup (100 ml) (generous) berries (e.g., raspberries and blueberries)

A drizzle of honey

Blend blueberries, the milk of your choice, and honey. Stir in the chia seeds thoroughly to avoid lumps, and divide the pudding between individual bowls or jars. Refrigerate overnight.

Top with raspberries and blueberries, and drizzle on some extra honey.

CHIA PUDDING WITH BANANA AND PEANUT BUTTER

½ banana

1 tsp peanut butter

½ tsp liquid honey

1¼ cups (200 ml) almond, rice, or oat milk

¼ tsp (1 krm) vanilla powder

⅓ cup (75 ml) chia seeds

TO SERVE

Ground cinnamon

Banana

Apple pieces

Honey, optional

Blend banana, peanut butter, honey, your choice of milk, and vanilla. Stir in the chia seeds thoroughly to avoid lumps, and divide the pudding between individual bowls or jars. Refrigerate overnight.

Top with cinnamon, banana, pieces of apple, and perhaps some extra honey.

RASPBERRY CHIA PUDDING

¼ cup (50 ml) raspberries

⅔ cup (150 ml) almond, rice or oat milk

½ tbsp liquid honey

¼ tsp (1 krm) vanilla powder

½ banana, peeled

⅓ cup (75 ml) chia seeds

TO SERVE

4/5 cup (100 ml) (generous) berries (e.g., raspberries and blueberries)

A drizzle of honey

Blend raspberries, your choice of milk, honey, vanilla, and banana. Stir in the chia seeds thoroughly to avoid lumps, and divide the pudding between individual bowls or jars. Refrigerate overnight.

Top with raspberries and blueberries, and drizzle with some extra honey.

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Makes approximately 6 pancakes

BUCKWHEAT PANCAKES WITH BLUEBERRIES AND PEANUT BUTTER

These buckwheat pancakes are not only gluten- and dairy-free, they’re also very easy to prepare. Buckwheat imparts a full-bodied taste. Maple syrup and non-dairy ice cream make great accompaniments, as do cinnamon-dusted apple slices sautéed in honey.

BUCKWHEAT PANCAKES

5/8 cup (75 g) buckwheat flour

1¼ cups (300 g) almond milk

2 large eggs

½ tsp vanilla powder

¼ tsp (1 krm) salt

Oil (neutral-tasting) for frying

RAW BLUEBERRY COMPOTE WITH HONEY

1¼ cups (300 ml) frozen blueberries, defrosted

2 tbsp liquid honey

SIDES

2/5 cup (100 ml) peanut butter (see recipe on page 22)

1¼ cups (300 ml) fresh strawberries

GARNISH

Fresh mint

Start by mashing the blueberries, and then mix them with the honey.

Whisk the buckwheat flour for the pancakes with half of the almond milk. Whisk until the batter is smooth. Add the eggs and the rest of the almond milk. Add vanilla and salt. Fry the pancakes on both sides in a little bit of oil until they are nicely browned.

Serve the pancakes with raw blueberry compote, strawberries, and peanut butter. Garnish with fresh mint.

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Serves 4 to 6

BLUEBERRY OATMEAL

An excellent way to start to the day! Slice a banana onto the blueberry oatmeal and dust with powdered cinnamon for fantastic added flavor.

BLUEBERRY OATMEAL

1⅔ cups (400 ml) rolled oats

3¾ cups (900 ml) water

½ tsp salt

¼ cup (50 ml) (heaping) flaxseed

4/5 cup (200 ml) frozen blueberries

TO SERVE

4/5 cup (200 ml) fresh blueberries

1 tsp ground cinnamon

1 tbsp sunflower seeds

½ tbsp flaxseed

Oat or almond milk

Bring rolled oats, water, salt, and flaxseed to a boil. Stir and let simmer for a few minutes. Add in the frozen blueberries before bringing the oats to a boil again.

Serve the oatmeal with fresh blueberries, ground cinnamon, sunflower seeds, flaxseeds, and oat milk.

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Serves 4

AMAZEBOWLS

Amazebowls have milk and peanut or almond butter as a base, and they make a great breakfast or snack. If you add in some acai, you’ll have an acai bowl! Each bowl recipe makes 2 servings, and the granola recipe will make about 2½ cups (600 ml).

VERY BERRY ACAI BOWL

1 cup (250 ml) (generous) frozen berries (e.g., raspberries, strawberries, and blueberries)

½ banana

1 cup (250 ml) (generous) almond milk

2 tsp acai powder

½–1 tbsp peanut or almond butter

Blend all ingredients in a food processor or blender.

CHOCO COCO ACAI BOWL

2 bananas, sliced and frozen

1 cup (250 ml) (generous) coconut milk

1–2 tbsp raw cacao powder or cocoa powder

2 tsp acai powder

½–1 tbsp peanut or almond butter

Blend all ingredients in a food processor or blender.

TIP! All bowls can be served with berries, sliced banana, chunks of avocado, coconut chips, and chopped chocolate, for example, and drizzled with honey.

GREEN PASSION AMAZEBOWL

½ fresh pineapple

1¾ oz (50 g) spinach

2 leaves of kale

1 mango, peeled, cut into ⅓ x ⅓-inch pieces, frozen

1 avocado

4/5 cup (200 ml) coconut milk

½–1 tbsp peanut or almond butter

Peel and cut the pineapple into chunks. Tear the kale into small pieces. Layer pineapple, kale, and spinach, and process them in a juice extractor.

Blend the mango and avocado. Add in the vegetable juice, coconut milk, and nut butter.

ACAI GRANOLA

4/5 cup (200 ml) rolled oats

2/5 cup (100 ml) sunflower seeds

2/5 cup (100 ml) pumpkin seeds

2/5 cup (100 ml) mixed nuts, skinned and coarsely chopped

2 tbsp coconut oil

2 tbsp liquid honey

2 tbsp water

2 tsp acai powder

2/5 cup (100 ml) dried blueberries

Preheat the oven to 302°F (150°C). Line a baking sheet with parchment paper.

Stir together oats, sunflower seeds, pumpkin seeds, and mixed nuts.

Melt the coconut oil over low heat. Mix the coconut oil with the liquid honey and the water. Pour this mix over the oats and seeds on the baking sheet and stir the mixture thoroughly. Dust with the acai powder and stir again.

Place the baking sheet on the lowest rung in the oven, and bake the granola for 35 to 40 minutes. Stir once while baking. Remove the baking sheet from the oven and let the mixture cool completely.

Mix the granola with the dried blueberries. Store the granola in an airtight container at room temperature.

Makes 8 to 10 muffins

OAT AND BLACK CURRANT MUFFINS

You can substitute raspberries or blueberries for black currants. These muffins are very satisfying as breakfast or as a snack with a glass of cold oat milk or a cup of tea. They’re also good as a snack with a glass of blood orange juice and coconut water—simply mix equal amounts of blood orange juice and coconut water.

4/5 cup (200 ml) buckwheat flour

4/5 cup (200 ml) rolled oats

2 tbsp potato flour

2 tsp baking powder

¼ tsp (1 krm) salt

2 large eggs

¼ cup (50 ml) liquid honey

1½ banana

⅔ cup (150 ml) oat milk

4/5 cup (200 ml) black currants

2 tbsp black sesame seeds

Preheat the oven to 350°F (175°C). Stir together all dry ingredients in a bowl.

Whisk the eggs and honey in a separate bowl. Peel and blend (or mash) the banana. Whisk it into the egg batter. Add in the oat milk and the dry ingredients. Stir in the black currants and the sesame seeds, saving some seeds for sprinkling on top of the muffins.

Use paper muffins cups inserted into a muffin pan or placed on a flat baking sheet. Divide the batter between the paper cups. Bake the muffins in the middle of the oven for 15 to 20 minutes, or until the muffins are a golden brown.

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Serves 6

CORNMEAL CRISPBREAD WITH BEET HUMMUS

The hummus makes a great salad topping, starter, or side dish for lamb and vegetarian dishes.

CORNMEAL CRISPBREAD

2/5 cup (100 ml) sesame seeds

⅔ cup (150 ml) sunflower or pumpkin seeds

2/5 cup (100 ml) corn flour

¼ cup (50 ml) flaxseeds

½ tsp (2 krm) salt

¼ cup (50 ml) cold-pressed canola oil

4/5 cup (200 ml) boiling water

1 tsp sea salt flakes

BEET HUMMUS

3 beets, cooked

2 cloves garlic

1–1¼ cups (200–300 ml) chickpeas, cooked

2 tbsp cold pressed olive oil

1/5–2/5 tsp (1–2 krm) salt

½ tsp (1 krm) freshly ground black pepper

TO SERVE

1 recipe beet hummus (see above)

6 pieces cornmeal crispbread (see above)

3 avocados

Beet sprouts

Pea or sunflower sprouts

Sea salt flakes

Freshly ground black pepper

Preheat the oven to 303°F (150°C). Line a baking sheet with parchment paper.

Mix all the dry ingredients together except for the salt flakes. Stir in the oil and water. Let the dough rest for 15 minutes.

Place the dough on the prepared baking sheet, flatten it slightly with your hand, and place a sheet of parchment paper on top of the dough. With a rolling pin, roll the dough between the sheets of parchment paper until it covers the entire surface of the baking sheet. Remove the top sheet of parchment paper. Sprinkle some salt flakes over the dough, and bake it on the middle rack of the oven for just over 1 hour until the bread is lightly browned around the edges. Let it cool on a cooling rack, and then break it into pieces.

Peel and cut the beets into chunks. Peel and finely chop the garlic. In a food processor mix the beets with the garlic and the chickpeas. Incorporate the oil drop by drop, and season with salt and pepper.

Spread the beet hummus onto the pieces of crisp bread. Halve the avocado and remove the pit. Scoop out the avocado flesh and slice. Place a few slices onto the hummus. Top with beet sprouts and pea or sunflower sprouts. Sprinkle with salt flakes and freshly ground black pepper. Serve the sandwiches immediately.

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Serves 4

RED FRUIT SALAD

Spanish chervil, French tarragon, and Thai or Italian basil are other herbs that go very well with this fruit salad. Chervil and tarragon have a slight licorice-like flavor.

ROSEMARY AND HONEY DRESSING

¼ cup (50 ml) honey

¼ cup (50 ml) water

2 sprigs rosemary

RED FRUIT SALAD

¼ watermelon

2 blood oranges

½ quart (½ liter) fresh strawberries

1 pomegranate

Rosemary

Mix honey, water, and rosemary in a small saucepan, and warm over medium heat. Let the dressing cool.

Remove the rind and cut up the watermelon into chunks. Peel and slice the oranges. Clean and check the strawberries for grit, then slice or cut them in half. Remove the seeds from the pomegranate.

Place the fruit on a platter and drizzle with the rosemary and honey dressing. Garnish with fresh rosemary.

GLUTEN-FREE SCONES WITH FIG MARMALADE

Scones are always best enjoyed when newly baked, and they’re especially tasty when accompanied by fig marmalade and peanut butter (see recipe on page 22). This recipe makes enough for 12 scones and approximately 1 cup of marmalade.

SCONES

1¼ cups (300 ml) soy flour

1⅔ cups (400 ml) rice flour

1/5 cup (50 ml) whole psyllium seeds

1/3 cup (75 ml) psyllium seed husk

2 tsp baking powder

½ tsp (1 krm) salt

5¼ tbsp (75 g) butter

21/5 cups (500 ml) rice milk

1 tbsp maple syrup

FIG MARMALADE

8 fresh figs

1 bay leaf

2–3 tbsp water

2/5 cup (100 ml) honey or coconut sugar

Preheat the oven to 395°F (200°C). Line a baking sheet with parchment paper.

Mix all the dry ingredients together in a large bowl. Pour the rice milk into a separate bowl.

Melt the butter and pour it into the rice milk. Let the mixture cool down a little. Mix the rice milk and the syrup with the dry ingredients. Mix thoroughly.

Drop dollops of dough onto the prepared baking sheet. Bake them on the middle rack of the oven about 20 to 25 minutes. Let the scones cool on a cooling rack.

Remove the fig stems and chop the fruit into small pieces. Place the fig pieces with the bay leaf and water in a saucepan, and bring to a boil. Keep at a boil for a few minutes, stirring once or twice.

Add the honey or coconut sugar, and let it boil for another 5 minutes or so. Place the marmalade in a jar, put on the lid, and let the marmalade cool.

TIP! The addition of seeds from half a vanilla bean to the figs will make the marmalade even more special. Add them in before boiling the marmalade.

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Makes 1 loaf of bread

GLUTEN-FREE FRUIT AND NUT BREAD

This bread is wonderful with a cup of tea.

Oil for the baking pan

1¼ oz (35 g) fresh yeast or the equivalent in freeze-dried yeast

2⅓ cups (550 ml) lukewarm water: 98.6°F (37°C)

2/5 cup (100 ml) maple syrup or honey

4/5 cup (200 ml) buckwheat flour

4/5 cup (200 ml) rice flour

4/5 cup (200 ml) corn flour

2 tbsp psyllium husk flour

¼ cup (50 ml) fibrex or NutraFiber Flakes

1 tsp salt

4/5 cup (200 ml) mixture of walnuts and almonds

4/5 cup (200 ml) mixture of dried fruit like figs, raisins and goji berries

Preheat the oven to 355°F (180°C). Grease a round cake pan or a loaf pan with oil, and dust it with buckwheat flour.

Crumble the yeast into a bowl, add the water and syrup, and stir to dissolve the yeast. Stir all dry ingredients together except for the dried fruit, and mix thoroughly. Incorporate the yeasty liquid to make a dough.

Cut off the fig stems and chop the fruit into pieces. Fold fig pieces, raisins, and goji berries into the dough, and leave it to rise, covered with a dishcloth, for about 30 minutes. Transfer the dough to the prepared baking pan and let the dough rise for another 20 minutes or so.

Sprinkle some buckwheat flour over the dough and place the pan on the middle rack of the oven. Bake the bread for about 1 hour. Remove the pan from the oven and let the bread rest in the pan for 5 minutes. Tip the bread onto a cooling rack and let it cool.

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Makes 1 loaf of bread

GLUTEN-FREE, FIBER-RICH, RUSTIC BREAD

I like to start my day with this satisfying bread. It’s one of my favorites as it reminds me of Danish rye bread. It’s loaded with fiber, which is excellent for digestion. Plus, it’s wonderful toasted! To switch it up a bit, add ½ cup (100 ml) of goji berries or raisins to the dough.

1¾ oz (50 g) fresh yeast or the equivalent in freeze-dried yeast

3 cups (700 ml) lukewarm water: 98.6°F (37°C)

1¼ cups (300 ml) sunflower seeds

2/5 cup (100 ml) whole flaxseeds

2/5 cup (100 ml) honey

⅔ cup (150 ml) psyllium seeds

2 tsp anise seeds, crushed with mortar and pestle

6¾ oz (200 ml) fibrex or NutraFiber Flakes

1½ tsp salt

1⅔ cups (400 ml) buckwheat flour

2/5 cup (100 ml) buckwheat groats, crushed

2/5 cup (100 ml) psyllium husk flour

Oil for the baking pan

Preheat the oven to 435°F (225°C). Oil a 2-quart loaf pan.

Crumble the yeast into the bowl of a standing mixer, and pour in the water. Add the rest of the ingredients and knead the dough. Let the dough rise in the bowl for about 30 minutes.

Place the dough in the loaf pan and let the dough rise for another 30 minutes.

Sprinkle some buckwheat flour over the dough. Lower the oven temperature to 390°F (200°C), and immediately place the pan on the next-to-lowest rung. Bake for about 1 hour.

Remove the pan from the oven and let the bread rest in the pan for 5 minutes. Tip the bread onto a cooling rack and let it cool under a dishcloth.

TIP! Put sliced avocado onto a piece of bread and sprinkle with sea salt flakes and chili flakes. Incredibly tasty!

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Serves 4

VEGAN PLATE WITH SAUERKRAUT AND PUMPKIN PURÉE

So many delectable flavors, all on one plate! I like it when individual foods are kept separate, which allows each ingredient to showcase its own particular taste and color. Taken together, they become a lovely dinner featuring salted nuts, tart red cabbage, and mild pumpkin purée.

RED CABBAGE SAUERKRAUT

1 lb (500 g) (generous) red cabbage

½ tbsp iodine-free salt

1 tbsp caraway seeds

PUMPKIN PURÉE

½ Hokkaido (baby red Hubbard) pumpkin or 1 butternut squash

1 bunch asparagus

3½ oz (100g) mixed nuts (e.g., almonds and cashews)

½ tsp (2 krm) olive oil

2/5 tsp (2 krm) salt

2 avocados

½ red onion

SIDES

14 oz (400 g) cooked black beans

2¾ oz (80 g) mache lettuce

1 tsp white and black sesame seeds

2 tbsp avocado or olive oil

Sea salt flakes

Freshly ground black pepper

1 recipe cashew mayonnaise, see recipe on page 20

Clean and check the red cabbage for grit, then julienne it finely with a slicer or kitchen mandolin. In a bowl, layer salt, cabbage, and caraway seeds. Pound the cabbage with your fist or a mortar so the cabbage wilts and drains its water.

Pack the cabbage as tightly as you can in a glass jar. It’s important to eliminate as much oxygen as possible here to make sure the cabbage is completely submerged throughout the pickling process. Set a plate with a heavy weight on top to weigh it down. Let it sit for at least 48 hours at room temperature, around 68–71.6°F (20–22°C).

Place a lid on the jar and let the cabbage rest 10 to 14 days at an ambient temperature of between 59–64.4°F (15–18°C), or store in the refrigerator. It is critical to sterilize the jar if you want to keep the sauerkraut any longer than this. This is done by placing the jar in a 212°F (100°C) oven for 20 minutes.

Peel, remove the seeds, and cut the pumpkin into chunks. Boil the pumpkin in water until soft, approximately 20 minutes. Drain off the water and mash the pumpkin into a puree. Season it with salt and pepper. In a saucepan, bring some lightly salted water to a boil. Boil the asparagus for a few minutes and drain off the water.

Toast the nuts in a dry skillet. Drizzle a few drops of oil over them and season with salt. Leave the nuts to cool on a paper towel. Halve the avocado and remove the pit. Scoop out the avocado flesh. Cut the avocado into segments. Peel and thinly slice the onion.

Arrange lettuce, beans, pumpkin puree, red cabbage, avocado, red onion, and asparagus on plates. Sprinkle nuts and sesame seeds over, and add a dollop of cashew mayonnaise on the side. Finally, scatter avocado or drizzle olive oil over the plate, and sprinkle with sea salt flakes and freshly ground pepper.

TIP! Drink a glass of green juice with this meal for an added boost!