Sweet Potato and Tapioca Pearls Pancake (Paleo, AIP)

I can’t believe I am going to be completing one year on Paleo in another two weeks! When I first started on Paleo and that too with AIP in December of last year, I was very apprehensive about how long I could last without eating rice. Rice had been a staple for me – at least one meal a day for all my life!  Considering my initial trepidation, I guess I did great! I was on strict AIP for only 4 weeks and after that I slowly started reintroducing spices.  The ‘Indian’ in me was learning to live without rice but she definitely needed her spice!  With my vast repertoire of Indian curries that use spices in varying proportions, with each blend having its own distinctive flavor, how could I stay away?

I however use very less quantity of spices than what a traditional indian curry might call for.  But I definitely needed them! And as long as I could go back to my curries, albeit less spiced versions of them, I was good. And then began a quest for making some kind of bread with which I could sop up all the delicious curries! Cassava flour to the rescue and I started making cassava rotis/parathas/tortillas and was one happy mama!

Now only one thing remained. I needed something substantial for breakfast since I do not like to eat meat for breakfast. I don’t know why …perhaps just because I never did that before. And since eggs and oats were out too, I was left with very slim options. So even large bowls of smoothies couldn’t satisfy my appetite for breakfast. And that’s when I started making lots of other sides to go with the smoothies – plantains – boiled and pan fried, boiled sweet potato, mashed sweet potato, yucca mash etc etc. And then I rediscovered tapioca pearls and started making tapioca pearl pudding, tapioca sweet potato savory hash etc etc.  If you check my instagram page, you can see all my creations there!

And finally last month I came up with this sweet potato and tapioca pearls pancake. In India, there is a similar recipe for a savory pancake where potatoes are used instead of sweet potatoes. So I decided to swap the potato with the sweet potato and tried different variations of the recipe to come up with something that was absolutely perfect for me.  Crispy on the outside and soft on the inside. A slight drizzle of maple syrup or honey is all you need to make your breakfast perfect!

This pancake recipe is unlike other regular pancakes where you have a flowing batter.  Here you get a dough and then you need to pat the dough carefully between plastic or parchment sheets to make a pancake shape. I have attached step wise pics so you can see the consistency of the dough as well as the detailed steps. Believe me, its not too hard once you get the hang of it. I make it literally every other day!  This recipe below makes 5-6 pancakes which is like 2 servings.

Hope you try this and let me know how you like it!

Bringing these delicious pancakes to the AIP recipe Roundtable this week hosted by Phoenix Helix

Sweet Potato and Tapioca Pearls Pancake (Paleo, AIP)

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 2

Sweet Potato and Tapioca Pearls Pancake (Paleo, AIP)

A delicious pancake made from sweet potatoes, tapioca pearls and chestnut flour and is dairy free, egg free and nut free

Ingredients

  • 1/2 cup tapioca pearls, soaked overnight in water (they should measure about 1 cup after soaking since they swell after soaking)
  • 3/4 cup mashed 'white sweet potato' (boiled, peeled and mashed carefully without introducing any water)
  • 1/4 cup water chestnut flour(plus 1 tbsp more if needed)
  • 1/4 tsp sea salt
  • About 2 tbsp coconut oil for frying
  • maple syrup and fresh fruits for serving

Instructions

  1. Wash the soaked tapioca pearls in a colander several times until water runs clear. Then strain completely and blot dry using paper towels. Transfer to a large mixing bowl.
  2. Add the mashed sweet potato, chest nut flour and the salt also to the bowl.
  3. Mix well using your hands and form a dough. Dough will be slightly sticky which is ok. if its too sticky, add some more chestnut flour. Divide dough into 5-6 dough balls.
  4. Heat a frying pan on medium heat.
  5. Take one ball at a time and pat on a sheet of plastic wrap or parchment paper to form a pancake shape. (see step wise pics below recipe)
  6. Add a tsp of coconut oil to the pan.
  7. Peel the plastic or parchment carefully and place the pancake on the pan.
  8. Cook on medium heat for about 2 mins. then flip carefully to the other side and cook again for another 2 mins. Transfer to a plate.
  9. Finish cooking all pancakes the same way.
  10. Serve warm pancakes with a drizzle of maple syrup and / fresh fruits.

Notes

I have tried this recipe only using white sweet potato. We may need to add more chestnut flour if using regular sweet potato.

https://indusinternationalkitchen.com/2017/11/sweet-potato-and-tapioca-pearls-pancake-paleo-aip.html

 

Pumpkin Coconut Soup || Instant Pot Pumpkin Coconut Soup (Paleo, Vegan, Whole30, AIP)

 

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Rush Offer!: I made this soup in my new Instant Pot. Instant Pot Duo Plus 6 Qt is now available at amazon for $74.95 for a limited time!

Fall always brings a sense of contentment in me. The vibrant colors makes you want to go for leisurely walks trying to soak in all that beauty. The change in weather makes me want to snuggle in blankets all day long and plan for the imminent holiday season. This year has been a particularly relaxing year for me after I decided to quit my job early in January.  I took this hard decision with careful thought and reasoning and my desire to get my RA under control was the influencing factor in this decision. Stress is a trigger and an aggravator for most autoimmune diseases and I am fairly convinced that the stressful work environment that I was in for the last few years was one of the factors responsible for the sudden onset of my RA two years ago.

So it was time to take care of myself after being 100% focused on only the needs of the children and the family for the past 18 years. And let me tell you – this was long, long overdue. A lot of times, we, especially women become such ‘busy’ beings that we don’t even realize that we have become machines, working like clock work. I didn’t realize when I made the decision to quit that it would have such a profound impact on my health and well being. I quit because I felt I could not do both the things – do the job as well as take care of myself. Now I feel…. ‘liberated’. I am so thankful to God for being able to take this break. I can indeed vouch for the fact that lifestyle changes can have a profound impact on your disease and well being. I am not sure when and if I will ever get back to my previous professional life. But for now its all about taking a step back and rejoicing in all the positive things that has happened this year. I am just lazing around, enjoying the beauty and doing what I enjoy the most – cooking all day! For the past two weeks, its about warm and comforting soups and this pumpkin coconut soup is one such comforting bowl of deliciousness that makes you relax, unwind and be thankful.

Last week I roasted two large pumpkins and froze them in ziplock bags. That is what I used for this soup. To see how to roast a pumpkin, check this post of mine from before. I made this soup in the Instant Pot. I find it convenient to use the Instant Pot for soups since you can put it on and do your stuff without having to wait around. Plus it keeps the soup warm until you are ready to eat! Instant Pot Duo Plus 6 Qt is available at amazon for $74.95 for a limited time!

Bringing this delicious bowl of soup to the AIP Recipe Roundtable hosted by Phoenix Helix this week.

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Pumpkin Coconut Soup (Paleo, Vegan, AIP)
Author: 
Recipe type: Soups
Cuisine: Fusion, Indian
Prep time: 
Cook time: 
Total time: 
Serves: 4-5
 
A delicious and comforting soup made from roasted pumpkin and coconut milk mildly spiced with Indian spices like turmeric and cumin
Ingredients
  • 1 tbsp coconut oil
  • 1 medium size onion, chopped fine
  • 2 celery stalks, chopped fine
  • 1 tbsp garlic, chopped
  • 1 tbsp fresh ginger, chopped
  • 4-5 fresh curry leaves
  • 2 serrano chillies, chopped fine (optional, skip for AIP)
  • 1 tsp turmeric powder
  • 1 tsp sea salt
  • ½ cup fresh or frozen cranberries
  • 2 cups pumpkin puree (homemade or canned)
  • 2 cups water
  • 1 cup coconut milk (organic canned or fresh home made)
  • 1 tsp cumin powder (skip for AIP)
  • ¼ cup fresh cilantro leaves, chopped
Instructions
Instant Pot method:
  1. Put Instant Pot on saute mode. Add the coconut oil and then add the onions and celery. Stir on high for 1 minute. Then add the garlic and ginger and curry leaves and chillies (if adding) stir on low for 1 minute.
  2. Next add turmeric, salt and cranberries. Stir for 30 secs. And add the pumpkin puree and water. Close the lid on the Instant Pot and set valve to sealing. Set pressure cook time to 10 mins. Release steam carefully, open the lid and add the coconut milk. Add cumin (if adding) and again pressure cook for 5 more mins. let pressure release naturally.
  3. Using an immersion blender, puree the soup (or use a blender/food processor to blend)
  4. Add fresh cilantro leaves and serve warm.
Regular Pot Method:
  1. Follow the same exact steps as above increasing initial cooking time to 20 mins.
Conventional Pressure Cooker:
  1. Follow the same exact steps as Instant Pot.
Notes
Cranberries provide a nice flavor and tartness to this soup. I use them as a substitute for tomatoes so do not skip them.
For making homemade coconut milk, check my recipe post 'How to make homemade coconut milk, coconut flour and coconut yoghurt'

Shrimp and vegetable soup (Paleo, AIP)

In Kerala cuisine, shrimp/prawns are very popular. Especially in the areas closer to the sea like Kochi. My mom having grown up in Kochi, would add shrimp to most vegetable side dishes along with shredded coconut. Tiny shrimp were mostly reserved for such vegetable dishes where a handful of them were enough to impart lots of flavor to an otherwise boring vegetable dish 🙂 No wonder growing up, we sisters never fussed about eating our veggies!

So I have been continuing with my mom’s tradition of adding shrimp to veggies here in my US kitchen too. And the kids have been eating their veggies without any complaints 🙂 This past week I was cooking Ivy gourd. I had added a few shrimp to the water while cooking the ivy gourd. I, however, inadvertently added more water than what was needed for the vegetable to cook so I needed to drain the stock in order to end up with a ‘dry’ vegetable side dish. I obviously reserved the stock thinking I would use it in some soup. But as I quickly tasted a spoonful of the stock, the idea of this seafood and vegetable soup was born in my mind.

And the very next day, I had to make this! I added lots of other veggies in addition to the ivy gourd. All possible veggies that were available to me in my refrigerator went into the pot – daikon radish, taro root and spinach!. For flavor, I added turmeric and ginger. And also some dried seaweed (dulse).  The soup as you can imagine turned out to be so so flavorful and takes less than 30 mins to put together!

I had this entire batch – about two bowls full of soup for lunch along with a small salad. Bringing this delicious and flavorful soup to the AIP recipe roundtable hosted by Phoenix Helix.

Shrimp and vegetable soup (Paleo, AIP)
Author: 
Recipe type: Soups
Cuisine: Fusion
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
A delicious seafood soup made with vegetables and shrimp, flavored with turmeric and ginger and topped with seaweed
Ingredients
  • 8-10 medium size shrimp, peeled and deveined leaving tails intact
  • ½ cup ivy gourd, cut into long thin pieces
  • ½ cup Daikon radish, cut into thin slices
  • 2 medium taro root, peeled and cut into 1 inch cubes
  • 3 cups water
  • 1 inch by 1 inch piece of fresh ginger root, peeled and cut into thick round slices
  • ½ tsp organic turmeric powder
  • ¼ tsp sea salt
  • 1 cup spinach and or bok choy leaves
  • 3-4 pieces of kombu/dried seaweed
Instructions
  1. In a medium cooking pot, add the shrimp, the vegetables, ginger, turmeric and salt. Heat pot on stove and when the water starts to boil, turn heat to low and cover and cook for 6-7 mins or until the taro pieces are well cooked.
  2. Add the spinach/bok choy and cook for 1 more minute. Turn heat off.
  3. Transfer to 2 serving bowls. Add the combo/dried seaweed pieces on top. Serve warm.
Notes
You can use any combination of vegetables. Make sure to modify cooking time based on what vegetables you use.

Tuna masala cakes with a coconut crust (Gluten Free, Whole30, Egg Free)

  I have made a lot of different type of patties. In India we also liked to call them cutlets. Vegetable cutlets, Chicken cutlets, Shrimp cutlets and Beef Cutlets.  They all have almost a similar base – mashed potatoes, onions, garlic, some spices and then dipped in egg wash and coated with bread crumbs. Shallow fried to get a crispy crust and a soft inside. Ooh my mouth is watering!

Now that I am on a grain free and egg free diet, the above recipe wasn’t going to be of much use to me. But if you know me, you will know that I don’t give up that easily! A few months ago, I made Beef Cutlets that were grain free and egg free by using tapioca flour and shredded coconut. And since then I had been using this technique for a lot of other things – Crispy Calamari being another such recipe.

Tuna had been on my mind for the longest time. But somehow never got around to making Tuna cutlets until now.  Last week I finally rectified that. And I am SO GLAD I decided to make these Tuna cutlets. OMG! These are I think the best patties/cutlets/cakes of all the different ones that I have made over the years. These are to die for! Seriously, I made a small batch of 6 cutlets and I ate almost 4 in one sitting!

Then I felt guilty and so made another batch the next day so I could share with the family and the kids absolutely loved it too! The crispy coating imparted by the shredded coconut and the soft interior with the shredded tuna mixed with just the right amount of spices, makes eating these cakes an incredibly delightful experience that every foodie needs to indulge in! Now I did add potatoes to this and so this is not Paleo. However, you could easily sub mashed yucca for potatoes in this same recipe. As for me, I LOVE potatoes and although I limit the quantity of starch I have, once a week I do like to cook something with potatoes in it. (actually it ends up being chicken and potato curry almost every week:) )

Tuna Masala Cakes with a coconut crust (Gluten Free, Whole30, Egg Free)
Author: 
Recipe type: Appetizer
Cuisine: Fusion, American, Indian
Prep time: 
Cook time: 
Total time: 
Serves: 2-3
 
Scrumptious tuna and potato cakes mildly spiced with Indian spices with a crispy coconut coating
Ingredients
  • 2 cans 4.5 oz each of shredded tuna (in water or olive oil - I prefer olive oil)
  • 2 small or 1 medium size boiled potatoes (about 1 cup when mashed)
  • 1 tbsp coconut oil
  • ½ of a red onion, chopped fine
  • 2 cloves of garlic, chopped fine
  • 1 tsp freshly grated ginger
  • 2-3 fresh curry leaves(optional)
  • ½ tsp turmeric powder
  • ¼ tsp kashmiri chilli powder (or a pinch of cayenne pepper)
  • 1 tsp cumin powder
  • 1 tsp garam masala
  • ½ tsp sea salt or as needed
For the crust:
  • 2 tbsp cassava flour(see Notes)
  • pinch sea salt
  • ¼ cup plus 2 tbsp water
  • about 1 cup dry shredded coconut (I used Bob's Red Mill)
  • Coconut Oil for shallow frying
Instructions
  1. Drain the water or the oil from the can of tuna and add the tuna to a large mixing bowl. Peel the potatoes and mash them well. Add to the bowl with the tuna. Keep aside.
  2. In a small pan, add the coconut oil and the onion. Saute for about 2 mins and then add the chopped garlic and the grated ginger and the curry leaves )if adding). Saute for another 1 min. Lower heat and add all the spices. Sir well for 30 secs and turn heat off.
  3. Add this onion and spices mixture to the bowl with the tuna and potatoes. Sprinkle the sea salt on this mixture (before adding salt make sure tuna is not very salty and accordingly lower amount of salt if needed). Now using a masher or your hands mix everything well to incorporate the onion and spices with the potatoes and tuna. The mixture should resemble a dough like consistency at this point.
  4. Shape into about 6-8 patties (depending upon size of patty). Keep patties aside.
  5. In a small mixing bowl, add the cassava flour and water and mix to get a batter. Keep this aside.
  6. In a plate, add the shredded coconut.
  7. Heat a frying pan with a layer of coconut oil (just enough for shallow frying)
  8. When the oil gets hot, turn heat to medium and then dip each patty into the cassava batter coating it fully with batter and then dip it in the plate with the shredded coconut to get he coconut coating. Place the patty on the pan. Repeat similarly for all the patties.
  9. Cook each patty for about 2 mins on one side until golden brown. Flip and cook the other side. Drain on paper towels to remove excess oil. Serve warm!
Notes
For a Paleo version, substitute mashed yucca in place of potatoes. For AIP version, in addition to using mashed yucca, omit cayenne pepper, cumin and garam masala and replace with cinnamon powder. You can use tapioca flour instead of cassava flour in this recipe but you may need to add a bit more water to get a slurry.

 

 

Mini Apple Pies (Vegan, Paleo)

Nothing can be more American than an apple pie, right? And recipes for a scrumptious pie crust are in plentiful! I have one recipe myself that I have been making for years and one that is absolutely delicious.  I make it with a streusel on top with almonds and brown sugar and this apple pie is my family’s favorite.

This year I wanted to make a grain free, dairy free apple pie that I could eat too. One day as I was rearranging my baking items on the kitchen shelf, I saw my mini tart pans and from nowhere the thought of making apple pies in them came to my mind 🙂 I thought that would be really neat because that way you won’t make a mess when you try to slice the apple pie. Each of us could have a personal apple pie!  I initially thought that I would make my original pie crust recipe for the rest of the family and make a paleo version for myself. But as I began to get things out of the pantry, I thought why not make a Paleo version for the entire family? I knew that the crust I had made when I made my Paleo Blueberry Pie was absolutely tasty. So I decided to take the risk and see my family’s reaction.

I used the same crust recipe as I had for my Paleo Blueberry Pie and for the filling I decided to cook the apples first on the stove top first since this crust needed very little time to cook and the apples would need more time. The pies came out so good! – just as I had anticipated. The conversation below describes my children’s reaction after I served them this pie.!

My daughter – “Mom, this is sooo good! What did you put in it this time?” And then “Wait, mom, you can eat this too? “(in a surprised tone after watching me eating the same pie)

I nod and say “Yes this has only things that I am allowed to eat and is grain free, dairy free and refined sugar free”

My son – “Really! Really! This is so good, man!. This crust – its so powdery, so shortbread-like and so tasty! What’s in it?”

I say “Coconut flour and Arrowroot flour and coconut oil”.

My daughter – “These mini apple pies are so cute!”

And I smiled to myself. As you can see, more than the pie, this conversation made me satiated! Now that was well worth the risk! And the bonus? This crust is such a breeze to make!

Bringing these cute mini pies to the Paleo/AIP Recipe Round up this week!

Mini Apple Pies (Vegan, Paleo)
Author: 
Recipe type: Dessert; Healthy desserts
Cuisine: Fusion, Paleo
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Delectable mini apple pies with a scrumptious, shortbread like crust of coconut and arrowroot flours with a soft 'melt-in-mouth' filling of apples
Ingredients
For the crust:
  • ⅔ rd cup plus about 2 tbsp coconut flour
  • ⅔ rd cup arrowroot flour
  • pinch sea salt
  • ½ cup coconut oil (semi solid)
For the filling:
  • 5 medium size apples, peeled and sliced thinly (use soft variety of apples like Macintosh)
  • ½ cup water
  • ¼ tsp sea salt
  • 1 tsp all spice (use cinnamon powder for AIP)
  • 1 tsp pumpkin pie spice (optional, use ginger for AIP)
  • 1 tbsp lemon juice
  • ¼ cup coconut sugar
  • 2 tsp tapioca flour mixed in ¼ cup water
Instructions
  1. Pre-heat oven to 325 deg F(160 deg C).
  2. In a medium size mixing bowl, add all the crust ingredients. Mix using your hands 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 four equal parts.
  3. Grease four mini pie pans with coconut oil. Place parchment paper on top. 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 5 mins until the crust looks golden brown from top. Take out of oven and keep aside. Turn oven temp to 350 deg F(170 deg C)
  4. To make the filling, add all the filling ingredients, except the tapioca flour slurry in a cooking pot. Heat on medium heat covered for about 10 mins stirring frequently. Once the apples start to turn soft, mix the tapioca flour with water in a small bowl and pour this slurry slowly into the pot and stir vigorously. Cook for only one more min and turn heat off.
  5. Spoon apple filling into each of the four mini pie pans on top of the pre baked crust. Bake the pies additionally for about 7 more mins at 350 deg F(170 deg C) until golden brown on the edges.
  6. Serve the individual pies while warm!