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Autumn

Pomegranate and Pear Salad Recipe from Mason Jar Salads

September 5, 2014

Pomegranate and Pear Salad | Fake Food Free

Have you ever been the victim of being labeled the healthy eater at your workplace? If not the healthy eater, than the fancy eater?

I thought being teased by peers was something that I’d leave in grade school, but some of my jobs as an adult proved me wrong. I worked in public health so a lot of people were healthy eaters, but I quickly became labeled as a fancy eater in the lunch room.

I was the one who would bring in leftovers of Asian noodle dishes, black bean burgers or grilled pastured, local chicken. It was usually balanced out with some greens, fruit, some healthy fat — all the major food groups. I’d get comments about how healthy I ate and that I must cook, etc.

You never really know what to say to these things. Sorry? I promise I’m not trying to get attention, I honest-to-goodness just eat like this.

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Roasted Golden Acorn Squash and Coconut Soup Recipe

December 5, 2013
Roasted Golden Acorn Squash and Coconut Soup Recipe | Fake Food Free

It happens every year. I buy way too much winter squash and about the time that everyone is switching over to gingerbread and eggnog, I’m still enjoying my pumpkin. There are worse problems to have, but this week I’ve been trying to use it up.

Right now I’m down to two pie pumpkins, two mini pumpkins, one butternut squash, one delicata squash and a golden acorn squash. I started with three golden acorn squashes, but two of them became this delicious soup.

Roasted Golden Acorn Squash and Coconut Soup Recipe | Fake Food Free

It’s simple to make and full of creamy, coconut flavor. It’s one of those recipes that gets you ready for winter as you struggle to let go of a beautiful fall.

The recipe uses two squash. To prepare them, half them and remove the seeds. Rub them lightly with olive oil and place them cut-side down on a baking sheet. Pierce the skin in a few places with a fork. Bake at 425 F for about 30 minutes or until tender. Let cool and scrape out the flesh to use in the soup.

Roasted Golden Acorn Squash and Coconut Soup Recipe | Fake Food Free
Roasted Golden Acorn Squash and Coconut Soup
Makes: 4 servings
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Ingredients
  1. 1 tablespoon virgin coconut oil
  2. ½ large onion, diced
  3. 3 cloves garlic, minced
  4. 2 golden acorn squash, roasted and flesh removed, about 4 to 5 cups
  5. ½ teaspoon salt
  6. ¼ teaspoon ground cloves
  7. ¼ teaspoon crushed red pepper
  8. 1 ½ cups vegetable stock
  9. 1 (13.5 oz) can coconut milk
  10. Garnish options: shredded coconut, chopped pistachios, chopped cashews
Instructions
  1. Heat the oil in a soup pot over medium-high heat. Add the onion and garlic. Cook until tender, about 5 minutes.
  2. Add the squash, salt, cloves and red pepper. Cook for 1 to 2 minutes more.
  3. Stir in the vegetable stock. Use an immersion blender to puree the soup, or transfer the soup to a blender and puree until smooth, and return to the pot.
  4. Once the soup is pureed, stir in the coconut milk and cook until heated through, 2 to 3 more minutes. Top with shredded coconut or nuts before serving, if desired.
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Thanks for reading! All images and content are the property of Fake Food Free unless otherwise stated. Please do not republish full recipes and images without written permission. What is okay? Feel free to Pin images, share links to my posts or share the photo in a round up post with the title of this recipe and a link back to the post. Confused about copyright and food blogs? Here is some helpful information on Recipe Attribution. If you want to use a photo or full recipe, just ask. I’m sure we can work something out.

Sourdough Stuffing with Artichokes and Sundried Tomatoes Recipe

November 5, 2013
Stuffing is my favorite dish on the holiday table! This recipe for sourdough stuffing combines local flavors with a traditional favorite.
 Sourdough Stuffing with Artichokes and Sundried Tomatoes | Fake Food Free

When I first started thinking about this year’s Thanksgiving menu (and believe me, I’ve been thinking about it a while), I was set on traditional. I didn’t cook at all last year. I was visiting my husband here in California, in the midst of our move, and we ate Thanksgiving dinner at a local restaurant.

Knowing this year would be different, I started planning early. Sweet potato casserole, my usual cranberry pecan stuffing — it had all been penciled in. But then I considered all the new ingredients I have access to. It seemed silly not to take full advantage and incorporate them into some new traditions.

So I’ve shifted gears a bit. There will still be some old favorites, like my grandmother’s pumpkin pie. But otherwise, I want avocados, artichokes, dates and figs to make an appearance. I’ve never had such access to these foods and it seems to me they should fit right in with what we are used to this time of year.

I’ve been experimenting a little so that the big day isn’t a big fail. My first challenge was the stuffing (my favorite thing on the menu, next to cranberry sauce).

It had to be sourdough. No exceptions. Then I came across some California sundried tomatoes and I thought they would be the perfect partner for the artichoke hearts I’d been considering.

Sourdough Stuffing with Artichokes and Sundried Tomatoes | Fake Food Free

The result? What a winner! The sweet sundried tomatoes and the tart artichoke hearts were meant to be with the tangy sourdough. I don’t always add an egg white to my stuffing, but this time I was glad I did. It created a soft, but solid center that was balanced by the crispy, crunchy edges on top.

I may not go back to my old favorite. Or I might have to start making two stuffings. I haven’t decided yet.

Sourdough Stuffing with Artichokes and Sundried Tomatoes

Makes: 4 servings

Ingredients

1 ½ tbsp olive oil
½ cup red onion, chopped
3 cloves garlic, minced
2 tbsp finely chopped sundried tomatoes
3 canned, unseasoned artichoke hearts, chopped (marinated would work, but it may add a different flavor)
3 ½ cups toasted sourdough bread cubes (I cut my own from a stale loaf and broiled for about 5 minutes)
1 ¼ cups vegetable stock
1/8 ground black pepper
1/8 tsp poultry seasoning
¼ – ½ tsp salt
1 egg white

Prep

Preheat the oven to 375 degrees F. Lightly grease a 1 quart casserole dish or loaf pan with your oil of choice.

Heat the olive oil in a medium skillet on medium-high heat. Add the onion and garlic. Cook, stirring occasionally, for 4 minutes, until the onion begins to soften.

Add the sundried tomatoes and artichoke hearts. Cook for 1 more minute. Turn off the heat.

Place the bread cubes in a large bowl. Add the cooked vegetables. Add the vegetable stock a little at a time as you stir the stuffing. Continue to stir until the bread cubes are well saturated.

Stir in the black pepper and poultry seasoning. Add the ¼ to ½ teaspoon of salt to taste (you may need less if your stock is salted).

Once you’ve added the right amount of salt, stir in the egg white. Continue to stir until it is incorporated into the stuffing.

Transfer the stuffing to the baking dish. Press it gently into the dish to smooth the surface.

Bake for 20 minutes, until the edges are browned and the top has a nice golden color. Serve warm.

Sourdough Stuffing with Artichokes and Sundried Tomatoes | Fake Food Free

Thanks for reading! All images and content are the property of Fake Food Free unless otherwise stated. Please do not republish full recipes and images without written permission. What is okay? Feel free to Pin images, share links to my posts or share the photo in a round up post with the title of this recipe and a link back to the post. Confused about copyright and food blogs? Here is some helpful information on Recipe Attribution. If you want to use a photo or full recipe, just ask. I’m sure we can work something out. 

Slow Cooker Mushroom and White Bean Soup with Red Wine Recipe

September 4, 2013

Red wine adds rich flavor to this hearty mushroom and white bean soup. It’s easy to throw together in the slow cooker making it perfect for a busy day when you need a warm and filling meal.

Slow Cooker Mushroom and White Bean Soup with Red Wine | Fake Food Free

About one year ago, I made my first road trip across the country – Lexington, Kansas City, Cheyenne, Salt Lake City, Reno, and finally Oakland. I dropped off my husband to start his new job and I went back to Kentucky to wrap things up before making the move final.

So while I haven’t been in California a full year, he has. This month marks when things really began to change. I’ve probably mentioned before that we love change. This past year of change has been rewarding, challenging, and exciting.

And of all the things I could have made to mark this anniversary, I picked soup?

Well, we just got back from a very low key, and enjoyable trip to Las Vegas over Labor Day weekend. We could really use a break from heavy food. It is also now September and my favorite season of the year (regardless of where I live) is almost here – fall!

To justify things more, I love that I can now get mushrooms at the Farmers Market! I like all kinds of mushrooms, but I always default to the white button. I find that I can do so much with them – stuff them, put them in soups, add them to tacos. Don’t let anyone fool you into thinking they don’t have benefits either. As I put in my book, even white buttons have plenty of immune boosting power.

 

Slow Cooker Mushroom and White Bean Soup with Red Wine | Fake Food Free

 

I bought a bag that fortunately decided to hang on until I got back from traveling. I had to make the decision to use them now or never. When I spotted the half bottle of red wine on the counter the meal began to come together.

So grab the slow cooker! It may not be crisp and cool yet, but fall is coming! Feel free to start off the celebrations with this rich and hearty soup.

 
Slow Cooker Mushroom and White Bean Soup with Red Wine Recipe
Serves 4
Red wine adds flavor to this hearty mushroom and white bean soup. It's easy to throw together in the slow cooker making it perfect for a busy day when you need a warm and filling meal.
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Ingredients
  1. 1 pound white button mushrooms, halved or sliced
  2. ½ medium yellow onion, sliced
  3. 3 cloves garlic, minced
  4. 1 quart chicken, beef or vegetable stock
  5. 1 cup red wine
  6. 1 ½ to 2 teaspoons fine sea salt
  7. ½ teaspoon ground black pepper
  8. 1 sprig rosemary
  9. 1 ½ cups (or 15-ounce can) cooked white kidney beans, rinsed and drained
Instructions
  1. Place the mushrooms, onions, garlic stock, wine ,and 1 cup of water in the bowl of the slow cooker. Add ½ teaspoon of salt and ¼ teaspoon of black pepper. Place the rosemary sprig in the bowl and stir.
  2. Cook on high for about 3 ½ hours, until the mushrooms are almost tender. Remove the rosemary and add the beans. Add an additional 1 to 2 teaspoons of salt and ¼ teaspoon of black pepper to taste. Let cook on high for 20 to 30 more minutes, and serve.
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Slow Cooker Mushroom and White Bean Soup with Red Wine | Fake Food Free
 
Thanks for reading! All images and content are the property of Fake Food Free unless otherwise stated. Please do not republish full recipes and images without written permission. What is okay? Feel free to Pin images, share links to my posts or share the photo in a round-up post with the title of this recipe and a link back to the post. Confused about copyright and food blogs? Here is some helpful information on Recipe Attribution. If you want to use a photo or full recipe, just ask. I’m sure we can work something out.

Kale and Hazelnut Salad with Sesame-Citrus Vinaigrette Recipe

October 28, 2012


Several months ago I was asked to contribute one of my recipes to a new cookbook. I took a look at the project and I was immediately drawn to the theme – recipes from different regions across the US. I gladly took part by sharing my Banana-Bourbon Scones with Walnuts.

After much anticipation, Country Comfort: Cooking Across America by Mary Elizabeth Roarke and Chef Nicole Roarke became available just a few weeks ago!

This is such a fun cookbook filled with recipes from chefs, bloggers and home cooks across the US, along with delicious recipes and tips from Chef Nicole. The book is split into 5 regions, and each has recipes for main courses, salads, sides and desserts.

This cookbook does not contain photos, and you know how much I love my photo-filled books. But honestly, it was easy for me to overlook. There are so many creative recipes in it that the more I read the more I have to make.

My scones can be found in the Southeast section, and my good friend Andrea’s (of Food Embrace) Summer Corn Chowder and Kale Hash can be found in the Midwest. A few others that caught my eye – Shepherd’s Pie with Herbed Mascarpone Polenta (Northeast), Carolina Sour Cream Pound Cake (Southeast), Chilled Pinot Noir and Door County Cherry Soup (Midwest) and Fingerling Potatoes in Smoked Gouda Cheese Sauce (Northwest).

I was excited to receive my copy last week. I quickly set out to make one of Chef Nicole’s recipes from the Northwest featuring the state nut of Oregon, filberts (hazelnuts). This is the perfect winter salad. The spicy flavor of the fresh ginger in the dressings will warm you right up, while the kale and broccoli feel light and healthy. In addition to this salad, I can think of so many uses for this dressing. I loved it.

A couple notes. The recipe calls for blended oil which is explained more in the cookbook. It’s basically two oils blended (such as soy and olive oils). Blended oil can be purchased or made at home. There are only a few oils I use in our kitchen (olive, virgin coconut and sesame) so I stuck with all olive oil along with the sesame the recipe calls for. And as hard as I try, I just don’t like raisins in anything other than a baked good. I substituted dried cranberries, but I’m sure the golden raisins would be delicious if you enjoy them.


Kale and Hazelnut Salad with Sesame-Citrus Vinaigrette

Copyright © 2012 Mary Elizabeth Roarke and Nicole Roarke
Reprinted with permission 

Serves 2; yields 1 cup dressing
Per her sister Liz’s request for a healthy lunch, Chef Nicole created a salad inspired by Oregon’s state nut, the hazelnut, also known as a filbert.
Dressing
¼ cup sesame oil
½ cup blended oil (see my note above)
Paste from 1 clove garlic
Zest of ½ orange
Zest of ½ lemon
¼ cup segments and juice of 1–2 oranges
½ teaspoon fresh ginger, peeled and minced
½ teaspoon Dijon mustard
1 teaspoon honey
1 teaspoon turmeric
Kosher salt and freshly cracked black pepper, to taste
Salad
1 head kale, washed, ribs removed and discarded, and leaves sliced into bite-sized pieces
1 cup broccoli florets
1⁄8 cup thinly sliced red onion
¼ cup hazelnuts, toasted and roughly chopped
¼ cup golden raisins
Dressing
Combine both oils in a pourable liquid measuring cup, and set aside. Combine the remaining ingredients in a mixing bowl. To emulsify the dressing, vigorously whisk the mixture while slowly pouring the oils in a constant, steady stream (see tips on emulsification with Chef Nicole Roarke on YouTube).
Salad
Toss all the salad ingredients in a large bowl. Prior to serving, add dressing to taste. 

Pumpkin Stuffing Loaves Recipe

October 24, 2012
If you love pumpkin this stuffing is a must! It’s packed with seasonal flavors and then baked into loaves for easy serving. 
 
Pumpkin Stuffing Loaves | Fake Food Free
 
I realize that it’s not even Halloween yet, but my brain has already jumped ahead to Thanksgiving. All I can think about is cranberry sauce, pumpkin pie and stuffing. Now, this may be because I read way too many food blogs and food magazines, but I like to think it’s simply because I’m in the holiday spirit a little early!
 

Despite my timing, I thought I should start thinking about this year’s stuffing, and get in a practice round or two. I like to do something just a little different every year, and this time around I mixed things up in both flavor and shape. 

 

If you’ve already done stuffing in the bird, stuffing baked in a casserole dish and stuffing in a muffin pan, try this – stuffing in mini loaf pans.  If you like your stuffing a little on the drier side (like I do), these are perfect. 

 

The small portions dry out a bit faster and leave plenty of crispy edges. You can then slice off servings and it gives a little something different to the presentation.  If you happen to have any leftovers, the little loaves make fridge and freezer storing super easy. 

 

 Pumpkin Stuffing Loaves | Fake Food Free

 
 
 
I am way behind in my pumpkin use this year so that’s what I decided to add to the stuffing, giving it a seasonal twist. It doesn’t have to be pumpkin, though. It can be any puree of winter squash.
 

For the bread I used a whole wheat variety full of nuts and seeds that I get at the local Great Harvest. This made the stuffing even more flavorful! Just let the bread slices dry out over night, or you can help them along by tossing them in the toaster. Then cut them in to cubes or tear them into pieces. 

  
Pumpkin Stuffing Loaves | Fake Food Free
 
 
The pumpkin makes the stuffing a little richer, and you’ll use less stock due to the moisture. I used a puree from a roasted pumpkin and chicken stock I made myself earlier this year. 
 

Pumpkin Stuffing Loaves Recipe

Makes: 6 – 9 servings

Ingredients

3 tbsp unsalted butter
4 stalks celery, sliced
½ large onion, diced
3 cloves garlic, minced
½ cup pumpkin puree (or any winter squash)
1 tsp salt
1 tsp poultry seasoning
1/8 tsp pumpkin pie spice
¼ tsp ground black pepper
6 to 7 cups dried bread pieces
1 ½ – 2 cups unsalted chicken stock
 

Prep 

Preheat the oven to 375 degrees F. Grease 3 – 2×4 inch mini loaf pans with butter. Set aside.
 

Heat the butter in a medium skillet over medium-high heat until it is melted. Add the celery, onion and garlic. Cook, stirring often, for about 5 minutes, or until the vegetables begin to soften. 

 

Reduce the heat slightly and stir in the pumpkin. Next add the salt, poultry seasoning, pumpkin pie spice and black pepper. Remove from the heat.

 

Transfer the bread pieces to a large mixing bowl. Pour in the onion and celery mixture and stir well. Next add the stock a little at a time. You can add more or less depending on how you like your stuffing. I like mine on the dry side so 1 ½ cups was all I needed.

 

Divide the stuffing evenly into each of the 3 loaf pans. Press down gently and smooth the top with a spatula. Bake 30-35 minutes or until the edges are brown and crispy. 

 

Allow to cool in the pans 2-3 minutes and then remove and serve. If your family likes a lot of stuffing, cut each loaf in half which will result in 6 servings. For smaller portions cut the loaves into thirds and you can serve 9.

 
Thanks for reading! All images and content are the property of Fake Food Free unless otherwise stated. Please do not republish full recipes and images without written permission. What is okay? Feel free to Pin images, share links to my posts or share the photo in a round up post with the title of this recipe and a link back to the post. Confused about copyright and food blogs? Here is some helpful information on Recipe Attribution. If you want to use a photo or full recipe, just ask. I’m sure we can work something out.
 
 

Homemade Garden Chili Slow Cooker Recipe

September 19, 2012


Chili is one of those foods that I get burned out on by December, but every time the next September rolls around, I’m ready for it all over again. My cravings for it this year started this past week, and they are just about spot on, considering we are moving towards the end of the month.

As you can probably tell from my posts, it has been a great garden year. We are still bringing in more tomatoes than I know what to do with, and I have plenty of frozen veggies from harvests earlier in the summer. With the weather turning cooler here, chili seemed like the ideal way to use them up.
My goal was to use a lot of fresh tomatoes, so this recipe does take some prep work. For me, this is just the kind of thing I enjoy doing on a quiet Sunday. Once it’s all in the slow cooker, it’s low maintenance from there on out. 
Feel free to substitute different kinds of vegetables. I’ve been shredding and freezing zucchini all summer, and we also had some sweet corn tucked away in the freezer. Both ended up being a great addition to this chili.

Homemade Garden Chili Slow Cooker Recipe

6 – 8 lbs of tomatoes (you’ll need about 6 cups of sauce)
5 cloves garlic
1 small onion, chopped
2 cups black beans, soaked overnight
2 cups shredded zucchini, thawed if frozen
1 cup sweet corn, thawed if frozen
1 cup water
2 tbsp chili powder
1 tsp chipotle chili powder
1 tsp cumin
2 tsp salt
½ tsp ground black pepper
2 scotch bonnet peppers (or your favorite hot pepper)
Preheat the oven to 400 degrees F. Cut de-stem and core tomatoes if necessary, and cut in half. (I used a mix of San Marzano, Beefsteak and heirlooms.) Arrange cut side down on a baking sheet with the garlic and drizzle with a little olive oil. In batches, roast for 20 minutes. Set aside to cool.
Add the onion and black beans to your slow cooker. Remove the skins from the tomatoes and place the pulp and the garlic cloves in a blender. Blend in batches until a smooth sauce results. Pour the sauce into the slow cooker. Set to high.
Add the zucchini and corn. Add the water. Stir in the chili powders, cumin, salt and black pepper.  Take the scotch bonnet peppers and de-stem them. Cut a small slit in the side of each. Place the whole pepper in the soup. Put on the lid and cook on high for about 4 1/2 hours, or until the beans are tender.
Before serving, remove the two peppers and discard. Serve with your favorite toppings. Makes about 6 servings.

Caribbean-style Pumpkin Soup

November 20, 2011
This creamy pumpkin soup uses scotch bonnet peppers for a subtle, pleasant heat.
 
Caribbean-style Pumpkin Soup | Fake Food Free
 
 

When we travel to Jamaica we always look forward to the pumpkin soup. Although the version I make at home uses a similar squash, I like the pumpkin soup of the Caribbean much better. It has taken me a long time to figure out what exactly makes the difference in the flavors.


First of all, there are the spices. Despite the fact I use pumpkin in all sorts of dishes, the temptation to put in a seasoning such as cinnamon or nutmeg is a force I can rarely overcome. After years of only eating pumpkin pie and bread it’s as if my brain says – there’s pumpkin, must add some variation of pumpkin pie spice – even when it’s a savory dish.


Second is the heat. I never added any type of hot peppers to my version, but I now believe that is what makes a pumpkin soup outstanding. It isn’t spicy; it’s just a mild, warming heat in the back of your throat after each bite. That’s accomplished with Scotch Bonnet peppers which I just happened to grow in our garden this year. They came on late, but I have a nice bag full in the freezer to pull from for occasions like this one.

Scotch Bonnet Pepper | Fake Food Free 
 

On one of our recent trips I picked up the cookbook, Eat Caribbean by Virginia Burke. Inside is a recipe for Pumpkin Lobster Bisque. Now pumpkin I had, but lobster I did not, so I tried modifying the recipe hoping it would turn out like the pumpkin soups we’ve had while traveling.


It’s definitely the closest I’ve come and much better than my standard version of winter squash soup. In this case, I think it’s the closest I want to get. Sometimes you want to make sure that there is still plenty of reasons to travel for the real thing.

Caribbean-style Pumpkin Soup | Fake Food Free

 

Caribbean-style Pumpkin Soup

Adapted from Pumpkin Lobster Bisque from Eat Caribbean by Virginia Burke

Makes: 4 to 6 servings

Ingredients

2 tbsp butter
3 cloves garlic, minced
1 small onion, chopped
4 cups mashed roasted pumpkin 
3 tbsp of tomato sauce (or 2 plum tomatoes, peeled and chopped)
1 sprig fresh thyme
1 whole scotch bonnet pepper
1 ½ cup chicken or vegetable stock
1/3 cup cream or half and half
1 tsp fine ground sea salt, or to taste
1/4 tsp ground black pepper, or to taste
Croutons for garnish
 
Prep
 
In a small soup pot over medium-high heat, melt the butter and add the garlic and onion. Cook for about 3 minutes, reduce the heat if necessary to prevent burning the garlic. Add the pumpkin and tomato sauce. Next, add the thyme and scotch bonnet pepper. 
 
Pour in the stock, stir and bring to a simmer. Simmer over low to medium heat for 10-15 minutes, stir occasionally. If you want more heat, gently pierce the scotch bonnet pepper as it cooks. 
 
Remove the thyme sprig and pepper and discard. Remove the soup from the heat. Using an immersion blender, puree all the ingredients. Or you can transfer the soup to a blender, blend until smooth and return it to the pot. 
 
Stir in the cream. Add salt and pepper to taste. Return to low heat if necessary to heat the soup through.  Garnish with croutons, if desired. 
 
______________________________________
 
Thanks for reading! All images and content are the property of Fake Food Free unless otherwise stated. Please do not republish full recipes and images without written permission. What is okay? Feel free to Pin images, share links to my posts or share the photo in a round up post with the title of this recipe and a link back to the post. Confused about copyright and food blogs? Here is some helpful information on Recipe Attribution. If you want to use a photo or full recipe, just ask. I’m sure we can work something out.
 

Smoky Chili Non Carne from The Kentucky Fresh Cookbook

November 17, 2011

This morning, still groggy, I opened the door to let the dogs out.

Whoa! When did winter get here?

After several weeks of warm autumn temperatures, I do believe we are finally headed into the next season. I don’t mind it at all, but it’s going to take me a while to adapt. Maybe this will help.

If it wasn’t time for chili before, well it certainly is now! And not just any chili, but Smoky Chili Non Carne.

I had the opportunity to review The Kentucky Fresh Cookbook by Maggie Green and loved every minute of it. Maggie’s book is a wonderful, seasonal cooking resource divided by month. The chili can be found in November along with other warming, comforting foods perfect for the season.

You can head over to Cooks & Books & Recipes to read more about it and get the recipe.

Sweet Potato Date Bars

October 27, 2011

I’m always up for a challenge in the kitchen. This time it was sugar, or rather the challenge of not using it.

Sweet potatoes and dates, that’s what I had to work with. I’m not quite sure why those were the two ingredients I wanted to use, but I had them on hand so I went with it. Knowing dates are perfect for sweetening up desserts, I wanted to use as little sugar as possible.

It turns out I didn’t need to use any.

Now this doesn’t mean they are sweetener free. I did add a little bit of pure maple syrup, which by make-up is a form of sugar. Kentucky Maple Syrup actually which I never knew existed until this year. Turns out it’s excellent.

I decided to go sans butter as well and the coconut oil was perfect. I used it at a softened, cold butter like consistency for the crust and melted for the filling. You can make your own oat flour by simply pulsing old fashioned rolled oats in a food processor a few times.

Like a sweet potato pie, these bars have a soft, spiced filling and a crisp crust. The potatoes, dates, maple syrup and coconut oil (not to mention a wee bit of bourbon) come together to provide just the right amount of sweetness. I promise you won’t miss the sugar at all.

Sweet Potato Date Bars

Crust

¼ cup oat flour
¾ cup white whole wheat flour
1/3 cup virgin coconut oil, at a soft butter-like consistency
1 tbsp pure maple syrup
1 tbsp water

Filling

1 cup cooked sweet potato, peeled and mashed
4 whole, pitted dates, chopped
1 tbsp bourbon
6 tbsp milk
1 tbsp pure maple syrup
¼ cup virgin coconut oil, melted
1 egg
½ tsp baking powder
½ tsp pumpkin pie spice
½ tsp salt

Preheat the oven to 350 degrees F. Grease an 8 x 8 inch baking pan with coconut oil.

In a small bowl, combine the oat flour and wheat flour. Add the coconut oil and with a pastry blender break it up into small pieces as you incorporate it into the dough. You should end up with pea size coconut oil pieces throughout the flour.

Add the syrup and the water. The dough should be somewhat crumbly, but hold together when pressed. Transfer to the baking dish and press evenly into the bottom of the pan. Bake about 5 minutes. Remove from the oven and set aside.

In a small food processor add the sweet potato, dates, bourbon and 2 tablespoons of milk. Pulse until smooth and the dates are blended in and almost visibly unnoticeable. Add a little more milk if it is too thick to blend.

Transfer sweet potato mixture to a medium size bowl. Stir in the remaining milk and maple syrup. Add the melted coconut oil and stir well. Make sure the batter isn’t too warm if you used warm coconut oil. Allow to cool before adding the egg if it is. Add the egg and mix until combined. Finally stir in the baking powder, pumpkin pie spice and salt.

Pour the mixture over the crust, spread evenly. Return to the oven and bake 25 – 30 minutes, until the center is firm and an inserted knife comes out clean. Makes 9-12 bars depending on how large you’d like to cut them.

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