It has been blueberry season these past few weeks and we have been enjoying it to the fullest! With two farms within a couple miles from our home, we are so fortunate to get the freshest of the freshest every season! This year I made two trips to each of the farms. The kids being older now…they aren’t as excited about picking as they used to be some years ago. However, I still dragged them with me saying ‘mom cannot carry heavy stuff alone, remember?’. And that is the truth too. Although my RA has been under control now for the past few months with medications and my new diet, I still avoid carrying even moderately heavy stuff lest it stirs up a flare! And the kids know this. So that’s how I got them to go with me 🙂
We picked like about 4 quarts or 6 lbs each time and finished up all of it in a couple weeks! I had got more thinking I will freeze some but the blueberries were so delicious that between just gobbling them up and adding to my morning smoothies they were all gone. And so I was planning for a 3rd visit when my friend Monika happened to mention that she was planning to go that weekend with her kiddos. Rest you can guess …yeah I asked (em..ordered) her to get me another 4 quarts:)
OK so this time, I had to make the blueberry crostata for my children that I make every year and which they had been asking for. So I made that for my son on his birthday and then since I was craving for a pie myself, I made this Paleo version of blueberry pie for myself based on the Blackberry pie recipe by Autoimmune wellness. Since I was making this only for myself, I decided to make two mini pies using my cute tartlet pans. You might remember that I had made another blueberry dessert recently using these pans – Paleo Blueberry tartlets . Yeah what can I say? I am indeed crazy about blueberries 🙂
The pies turned out perfect. Since I was doing a small batch, I had to add a little more coconut flour than what the original recipe stated. A lot of times in baking, the same proportions of ingredients do not hold when you do a smaller batch. In any case, the crust with the coconut flour was so yummy – almost shortbread like crumbly but very scrumptious! Thank you to Autoimmune Wellness site for this wonderful Paleo crust recipe. I think next time I might make a large batch for the whole family! Healthy and delicious you can’t beat that right?
A healthy and delicious blueberry pie with an absolutely tasty, grain free coconut flour crust!
For the crust:
⅓ rd cup plus 2 tbsp coconut flour
⅓ rd cup arrowroot flour
pinch sea salt
¼ cup coconut oil (semi solid)
About 1 tsp ice cold water
For the filling:
1 cup blueberries (fresh or frozen)
¼ cup water
1 tbsp lemon juice
1 tbsp maple syrup
1 tsp tapioca flour mixed in 2 tbsp water
Pre-heat oven to 325 deg F.
In a medium size mixing bowl, add all the crust ingredients except the water. Mix using your hands and add the water and form a dough. (You may need to add a little more coconut flour if you feel the dough is too sticky). The dough should be smooth. Divide the dough into two equal parts.
Line two mini pie pans with parchment paper. Place the dough in each of the pans and press using your hands to cover the base and sides of the pan. Prick using a fork. Bake at 325 deg F for about 10 mins until the crust looks golden brown from top.
While the crust is baking, in a small pot add all the filling ingredients except the tapioca flour. cook for about 5 mins on medium heat. Then slowly add the tapioca flour slurry and stir continuously until you get a thickened filling.
Pour this filling onto the pie pans and bake the pies again at 350 deg F for 5 more mins. Let cool for 10 mins before serving!
Mappas is a coconut milk based curry that is unique to Kerala and particularly among the Kerala Syrian Christian community. Fish mappas, Chicken Mappas and also vegetable mappas. Last week I wanted to make some kind of vegetable korma since I was so excited that I was finally able to make grain free parathas using cassava flour. After being deprived of all kinds of breads the past two years, I am now ecstatic that I can finally eat parathas. And so I was looking to make a curry that will go well with parathas / rotis – I was craving for a flavorful and rich curry where I could use my cassava paratha to soak up all the gravy. I suddenly remembered my friend Reena’s mixed vegetable curry that she had brought to a potluck some several thousand moons ago! Yes, I am weird like that – I remember everything about who brought what dish to what potluck even if it was several years ago 🙂
Reena doesn’t stay near us anymore but in these days of whatsapp messaging, distances hardly matter! So I messaged Reena to give me her recipe and lo and behold, a very beautifully crafted recipe was delivered to me 2 days later. I wasn’t surprised since Reena is the most meticulous of all my girl friends – she likes to go about things in an organized fashion. And she is a fabulous cook too being a Keralite brought up in Chennai, she has the best recipes from both the worlds! Thank you Reena for this fabulous recipe. I made it exactly as her recipe only replacing peas with carrots and then also adding green beans. We had the curry with rotis (for the family) and my cassava paratha. The gravy was finger licking good and even my 10 year old daughter who is allergic to vegetables(not clinically but you know what I mean right?) also took seconds! God bless you Reena darling 🙂
Hope you all enjoy this recipe. I have also included the recipe for cassava (tapioca) paratha here. Check out my youtube channel for a video of this curry and my grain free cassava paratha recipe.!
Kerala Style Vegetable Mappas (Vegetable coconut milk curry) and Cassava Paratha
Author: Indira Shyju
Recipe type: Main course
A finger licking, flavorful curry of mixed vegetables like cauliflower, potatoes, green beans and carrots cooked in a rich gravy of coconut milk and spices
Red chilly powder or cayenne pepper - 2 tsp (I used Kashmiri chill powder for a mildly spicy and for color)
Coriander powder - 3 tsp
Turmeric powder - ¼ tsp
Fennel seeds - 2 tsp
Cinnamon - 1 inch long piece
fresh Ginger - about 1 inch by 2 inch piece
fresh Garlic - 4 big cloves
¼ cup warm water
For making coconut milk:
2 cups fresh or frozen grated coconut
about 2½ cups hot water
Coconut oil - 1.5 tbsp
Shallots/red onions, chopped 1 cup
Potatoes- peeled and cubed - 2
Carrots - ¼ cup
Green beans, cut into 1 inch pieces, 1 cup
Cauliflower - florets - 2 cups
Vinegar (I used apple cider vinegar but any vinegar is fine)- 1 tbsp
Thinned Coconut milk (2nd extraction) - 2 cups
Thick Coconut milk (1st extraction) - 1 cup
Salt about 1 tsp (or per taste)
fresh Curry leaves - 2 sprigs
extra coconut oil for drizzling on top
For cassava parathas:
½ cup cassava flour
1 tbsp olive oil or avocado oil
pinch sea salt
½ cup hot water (water that has been boiling and just removed from heat)
2 tsp olive oil
Place all the ingredients listed under 'masala' in a small blender jar and grind together to form a fine paste. Keep aside.
In a blender mix the grated coconut with about 1 cup of the hot water and blend for 1 minute. Using a strainer, extract the coconut milk. Keep aside this first coconut milk. Now add the rest of the water and blend again. Strain to get the 2nd extract. Keep both extracts aside.
Heat the coconut oil and sauté the shallots for 2-3 mins.
To this add the ground masala paste and sauté for about 1 minute on low heat until the raw smell dissipates.
Add all the veggies, stir to mix veggies with the spices, cover with a lid and cook for 5 mins.
Add the 2nd milk, vinegar and salt. Cover and cook for about 8-10 mins or until the vegetables are cooked.(Take care not to overcook)
Now add the 1st milk and the fresh curry leaves.
When the curry comes to a boil, remove from heat and drizzle extra coconut oil on top and serve warm with rotis or parathas!
For making cassava paratha:
In a large mixing bowl, add the cassava flour. Add the salt and the oil. Then add slowly the hot water in 2-3 portions and continue stirring with a spoon. When all the water is added, add 1 more tsp of oil and then knee with your hands to form a smooth dough.
Roll dough into chapatis and cook on a frying pan cooking about 2 mins on each side. Apply ghee or oil as needed.
This curry tastes best with homemade coconut milk. But you can use organic canned unsweetened coconut milk too. If using canned milk, you can just use the entire quantity - 3 cups of coconut milk together. For AIP, skip red chili, coriander and fennel powder
In the raw cakes world, this would be called a vegan cheese cake. But I found that my followers were a little confused when I posted my first vegan cheese cake made with berries and cashews. So I will just call it ‘cashew cake’. Although it has cashews, coconut and dates too. And maple syrup. And some lemon juice and coconut oil. Don’t you love it when you can list all the ingredients in a cake using your 5 or 6 fingers? As opposed to that cake that you get from the supermarket bakery, which has like what close to 50 ingredients some of which you cannot even pronounce forget recognize.
Yes we like it simple. We like it clean. We like it healthy. Since that first time I made my first raw cake (cashew cake), I have made it 2 more times. Once I just kept it plain with vanilla flavor and added strawberries on top! The family loved it. The next time I made it for mother’s day where I made a 2 layer one with strawberry layer on top. And that was super and fabulous and totally delicious! Yes all the moms in our Mother’s day party were impressed. And the kids loved it too. (Btw, to see my day to day posts, please follow me on instagram. You see guys, I cook way more than I can write a blog post on. so I use instagram now to post my day to day recipes!)
So after mixed berries and strawberries, the next one I was dying to make was …yes you guessed it! Mango, of course! Mangoes being my favorite fruit and them being in season it made perfect sense to make a Mango cashew cake. So with some friends visiting us this past long weekend, I had the perfect opportunity to make the ‘Mango cheese cake’ and also showoff my ‘raw cake making’ talents to them 🙂
Btw, I just realized that we could call this cake a ‘pie’ too. Incidentally, Mango pie used to be the most common dessert that I used to make until recently. I have posted my famous Mango pie recipe before. And I still make it for some special occasions. However, in terms of a healthy dessert, this Mango Cashew Pie would be the winner hands-down. Refined sugar free, Dairy free and Gluten free! Eat as much as you like 🙂 Our guests appreciated this cake a lot. It was a beauty. I also made a video of it. Here it is!
A delicious cake(pie) made with cashews, mangoes and coconut.
For the crust:
1 cup finely shredded coconut (desiccated coconut)
2 tbsp coconut oil melted
Pinch sea salt
For the Filling:
2 cups cashew nuts soaked overnight
⅓ cup coconut oil
¼ cup plus 1 tbsp maple syrup
1 tsp vanilla extract
3 tbsp coconut cream(or thick coconut milk)
2 tbsp lemon juice
¼ tsp sea salt
1 cup chopped fresh ripe mangoes
Soak cashew nuts in warm water and let sit for at least 12-24 hours.
Line the bottom of an 8 inch springform pan with parchment paper.
For making the crust, in a food processor blend all the crust ingredients except the shredded coconut. Then mix this with the shredded coconut in a bowl to form a thick mixture. Press this mixture to the bottom of the pan. Freeze the pan for 30 minutes.
Meanwhile, make the filling by blending all the filling ingredients except the mangoes to get a thick creamy filling.
Pour ¾ of the this filling mixture onto the pan after the base has set. Then to the rest of the filling mixture, add the mangoes and again blend to get a creamy smooth mixture. Pour this over the top of the white filling layer. Place pan back in freezer for at least 5-6 hours.
Remove pan from freezer about 30 mins before serving the cake. Place pan over warm water for 5 mins to help slide the bottom easily.
For making the crust, I do not blend the shredded coconut with the dates since then the mixture becomes too fine and the crust will become a hard crust. When you have loosely packed crust, it firms up perfectly after freezing. You can add more maple syrup if you prefer more sweetness.
Gulab jamuns, literally translated as ‘rose scented’ balls are a traditional Indian dessert that is now famous all across the world. If you have ever visited any decent Indian restaurant, you would have definitely noticed ‘gulab jamuns’ on the menu! The mention of ‘Gulab jamuns’ always makes me feel hungry and I start salivating! The soft dough balls slightly crispy on the outside but fully moist and spongy on the inside soaked with sweetened and rose flavored syrup can help you forget about all your problems and give you a few moments of sheer ecstasy!
Having said that though, I am quite finicky about how the gulab jamuns should be. They cannot be too too sweet. Yes I repeat that. A lot of the gulab jamuns you find at restaurants are overtly and so overpoweringly sweet that you fail to taste the flavor of rose. And no thank you, no cardamom for me in Gulab jamuns please. Saffron is ok but no cardamom. For the same reason – it is Gulab jamuns for heaven’s sake – Gulab means rose, got it? Only rose flavor should be prominent.
You may wonder – all this fussiness for what? I cannot even eat the traditional gulab jamuns now since I have given up dairy and refined sugar. Yikes. So what do I do? Knowing me you can guess! Yes I came up with a vegan and paleo version of gulab jamun. Last year sometime I had seen a bengali dessert using sweet potatoes which was similar to gulab jamuns. And so I looked up recipes for that. That recipe however used rice flour and sugar and since I wanted to make a grain free and sugar free paleo version, I had to make some substitutions. I used arrowroot flour for binding. And then it also had to be refined sugar free so I made a syrup using maple syrup and honey. An instagram post of gulab jamun by one of my besties gave me a huge craving for it and so I instantly scrambled and put together this recipe this past week to satisfy my craving! Turned out perfect! Yummy and healthy too!
Sweet potato balls fried in coconut oil and soaked in a sweetened syrup made of maple syrup and honey flavored with rose flavor.
For the sweet potato balls:
1 large white sweet potato(Indian or Japanese), boiled, peeled and mashed
about 2-3 tbsp arrow root starch
Coconut Oil for frying (or grass fed ghee for paleo version)
For sweet syrup:
¼ cup water
¼ cup maple syrup
1 tbsp honey (omit for vegan version)
2 drops of pure rose extract
In a small bowl, add the mashed sweet potato. Add arrow root starch 1 tbsp at a time and mix using your hands to form a dough - It will be slightly sticky. (You may need to add 2 to 3 tbsp of arrowroot starch depending upon how big your sweet potato is)
Roll the dough into small ping pong size balls. You can apply some coconut oil in your palms to help roll into smooth balls.
Heat the coconut oil in a small frying pan (or deep frying pan)
Add the sweet potato balls in batches of 4 and fry them on medium heat until reddish brown on all sides. Drain on paper towels.
Place all syrup ingredients in a cooking pot except the rose flavor and heat for about 3-4 mins until you get a thickened syrup.
Turn heat off and add the rose flavor.
In a medium size bowl, place the fried balls and pour the hot syrup over them. Let the balls soak for about 15 mins before serving.
In Kerala cuisine, Pachadi is a side dish which is made using yoghurt. I have posted recipe for ash gourd pachadi or kumabalanga pachadi and beetroot pachadi before. Pachadi can be made using different vegetables and sometimes even fruits like pineapple are used. Although I make okra coconut milk curry often, I had never tried to make vendakka (okra) pachadi before since my amma never made it at home.
These days being on a Paleo diet, I usually like to have the curries as soup. Now that I make my coconut yoghurt at home, I have more options for curries. And so I thought of making this vendakka pachadi where you add fried okra pieces to a coconut and yoghurt base. Since the soup base is made by blending coconut meat and coconut yoghurt, it is really creamy and filling and of course , super delicious! I fried extra okra pieces so I could just have those on the side along with this wonderfully healthy and satisfying soup. Traditionally, regular yoghurt preferably slightly soured is used for pachadi. But I used coconut yoghurt instead of regular yoghurt to keep it dairy free. And I added a dash of lemon juice since my coconut yoghurt was not tangy enough.
A delicious soup made with coconut and coconut yoghurt blended with cumin and curry leaves with fried okra on top.
About 2 cups Okra (Bhindi), cut into ½ inch rounds (you can use fresh or frozen okra)
¼ tsp sea salt
¼ tsp turmeric
2 tbsp coconut oil
¾ cup grated coconut (freshly grated or frozen that has been thawed)
2 tsp cumin seeds
½ tsp mustard seeds
½ tsp turmeric powder (optional)
2-3 fresh curry leaves
½ cup warm water
1 tsp sea salt
¾ cup plain yoghurt (use coconut yoghurt for vegan/paleo)
2 tsp lemon juice (optional to give tanginess)
1 tbsp extra virgin coconut oil
½ tsp mustard seeds
4-5 fresh curry leaves
1 dry red kashmiri chilli, broken into two pieces
Pat dry the okra pieces with paper towels (especially if using frozen okra pieces). Sprinkle the salt and turmeric over the pieces.
Heat the 2 tbsp coconut oil in a small frying pan and shallow fry the okra pieces in batches until they turn crispy. Keep aside.
Ina food processor, add all the ingredients listed under 'For grinding' except the yoghurt and blend well until you get a fine paste. Then add the yoghurt and lemon juice and blend again for about 30 secs.
In a small kadai or a wok shaped pan, add the 1 tbsp coconut oil. When hot, add the mustard seeds, curry leaves and the kashmiri chillies and stir for 30 secs.
Add the ground coconut and yoghurt mixture into the pan and turn heat to low. As soon as the mixture starts to bubble (about 1 min or so), turn heat off. Check for salt.
Add the fried okra pieces just before serving so that they retain their crispy texture.
For AIP recipe, skip mustard seeds, cumin and chillies