Ever since I went grain free about 9 months ago, tapioca has been my savior! Tapioca has a variety of different names in case you are confused – tapioca, yucca, cassava! Yes they are all the same root vegetable. The end product also comes in a variety of forms – fresh yucca roots, frozen yucca pieces, tapioca pearls (sabudana in hindi, also called a s sago), cassava flour, tapioca starch or tapioca flour.
And I use each of these different forms to create a multitude of dishes which enables me to not only stick to my grain free diet but also enjoy it! Tapioca pearls are a product made from fresh tapioca/yucca. In India this ingredient called as sabudana is primarily used during religious fasting periods. Sabudana Khichdi is one such popular dish.
Nowadays I have started using sabudana to make sabudaana kheer or pudding where I use coconut milk and coconut. This recipe is a variation of the tapioca pearl pudding recipe where I incorporated fruits to make it a ‘parfait’. So yum. This has become one of my regular items for breakfast now but this could easily be your dessert too!
A delicious and light parfait made with alternate layers of tapioca coconut pudding and fresh papaya and pomegranate.
½ cup tapioca pearls(sabudana or sago), soaked in water overnight (or at least for 4 hours)
½ cup coconut milk
½ cup water
1 tbsp grated coconut (fresh or frozen)
1 tbsp maple syrup or honey
¼ tsp sea salt
½ cup fresh papaya pieces, chopped
2 tbsp pomegranate arils
Drain the tapioca pearls using a strainer. Wash thoroughly in running water while in strainer. Place the tapioca pearls in a medium cooking pot and add all the rest of the ingredients except the fruits.
Cook on medium heat for about 7-8 mins stirring continuously until all the pearls turn translucent. Turn heat off. Let cool for a few mins.
In a tall serving glass, layer this tapioca pudding with the fruits and serve!
You can use any combination of fruits for this recipe
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 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
I love everything coconut! No surprise there right since the tagline for my blog also has the word ‘coconut’ in it 🙂 But even though I love coconut, I am extremely picky about the coconut or coconut product – it has to be absolutely fresh smelling. And unfortunately not a lot of products pass my ‘smell test’. Even most organic Coconut milk brands have a slightly rancid smell that fresh homemade coconut milk does not have. For making coconut milk, using fresh coconut is the best. However, since in the US we don’t see fresh coconuts regularly in the grocers, I find ‘fresh frozen coconut’ – either grated or sliced as the next best alternative. And that is what I use for all my Kerala curry recipes. You could also use dried shredded coconut for making coconut milk however you will need to blend it with hot water and for a longer period of time. I blend the frozen coconut (after thawing) and strain through a strainer to get fresh coconut milk. Nowadays, having been avoiding dairy completely, I use coconut milk even for other things like making myself a hot beverage like matcha coconut latte or chicory coconut latte and also for making my smoothies and ice creams! (Check out my instagram page for all these recipes). Since I need to have coconut milk handy for such purposes, I make a small batch of fresh coconut milk every week and store it in the fridge.
Now as I have started using coconut flour for some of my snack recipes like the apricot coconut balls, I started making coconut flour at home too. And if you make coconut milk at home, it makes total sense to make coconut flour too since that is made from the leftover coconut after extracting the milk.
And most recently, I have started making coconut yoghurt also using coconut milk. Check out all 3 recipes below. It is really quite easy to make all three together every week – it takes me about 30 mins really…that’s all! And the quality of all the products especially the coconut milk makes it just worth your time and effort! And as a bonus, you will save a few dollars too 🙂
How to make home-made coconut milk, coconut flour and coconut yoghurt
Author: Indira Shyju
Recipe type: Vegan, Paleo
Cuisine: Kerala, Fusion
Step by Step method for making delicious home made coconut milk, coconut flour and coconut yoghurt
2 cups fresh or fresh frozen coconut (grated or sliced) or dried shredded coconut
1½ cups warm water (not boiling)
2 tsp tapioca starch mixed in 1 tbsp water
2 capsules of any probiotic supplement (ideally having 50 Billion or above of probiotic bacteria)
For making coconut milk:
If using frozen coconut, thaw it first at either room temperature or in the microwave for about 30 secs.
Blend the coconut with half of the the warm water(about ¾ th cup) in a food processor or blender.(If using dried shredded coconut, blend for longer time)
Place a large fine mesh strainer over a large bowl. Strain the coconut mixture through this to get coconut milk in the bowl. You can use your hands to squeeze the coconut meat.
Put the squeezed coconut meat back into the blender along with the rest of the warm water (3/4 th cup) and again blend for another 30 secs or so.
Once again pass this mixture through strainer. You will get about 2 cups of coconut milk. Pour half of the extracted coconut milk in a bottle or jar and place in fridge. Keep the rest aside.
For making coconut flour:
Pre heat oven to 170 deg F (or lowest setting)
Place the strained coconut meat on a baking tray lined with parchment paper. Spread it to form a thin layer.
Place this tray in the oven for around 2 hours or until the coconut meat is completely dry.
Place the dried coconut meat in a food processor and pulse for a few seconds until you get a coarse flour.
For making coconut yoghurt:
Pour half of the extracted coconut milk (about 1 cup) into a small cooking pot and heat on low.
Mix the tapioca starch and water to form a thick slurry and add this paste to the warmed coconut milk. Stir continuously until the coconut milk turns thick. Turn heat off. Let the coconut milk cool down to about lukewarm (meaning when you put your finger in it, it should not be too hot).
Now open the probiotic capsules and add the contents into the lukewarm coconut milk. (do not add the outer shell of the capsule).
Stir well using a spoon to help dissolve the probiotic contents well with the coconut milk.
Pour this mixture into a glass jar and cover with a lid. Place jar in a warm place like the inside of an oven or at room temperature (if room temperature is above 70 deg F) for about 24 hours for the yoghurt to set.