Oat Milk and Oat Pulp Breakfast Muffins

i've recently started making oat milk, and, other than oatmeal porridge, i've been looking for things to do with the leftover "oat pulp" that results from the process (and which would be an awful shame to waste).

so here's a recipe! i know that food blog culture would say i really need to take pictures, but i just don't feel like it. i'm not doin' this fer your entertainment!

oat milk is a great non-dairy milk, as it is fairly creamy and tastes nice, and you can make so much more for way cheaper than almond milk. using organic, local oats it was still about a quarter of the price of making home-made almond milk. it's also pretty high in iron and probably other things too.

it's not as popular as almond milk though, so it's hard to find recipes for what to do with the pulp. this morning i made pretty good oat pulp muffins with no flour at all, and i figured other's might appreciate the tips. i recommend you try other things too, just basically imagine you're making your favourite muffin recipe, but you're flour already has milk mixed in, so you will need less liquid. experiment!

my experiment worked out pretty nice. it's definitely a moist oatty breakfast muffin, not light and fluffy but very tasty and filling. especially good with some coconut butter on top.

milk:

2 cups whole oats

4 cups water

a pinch of salt

soak overnight or longer. drain and rinse and drain, then add 6-8 cups water (depending how thick you like your milk).

in a blender or with a stick blender, blend for a few minutes until the pulp seems pretty smooth. strain through a fine strainer and press as much moister out as possible. add vanilla to the milk if you like. set milk aside.

your strainer will now be full of wet oat pulp, about 2 cups worth... now it's muffin time!

squash cranberry almond oat quinoa flourless muffins. catchy, right?

wet:

2 cups oat pulp

1/2 cup oat milk

1 tsp vanilla extract/flavour

1 beaten egg

1 cup mashed cooked sweet winter squash

dry:

2 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

dash nutmeg

sprinkle cardamon

pinch clove

shake stevia powder

1/4 cup xylitol

1/2 cup quinoa flakes

add:

1/2 cup frozen coarsely chopped cranberries

1/2 cup almonds (i used ones i'd soaked in salt water for 24 hours and peeled, cause that's the only way i can do almonds)

preheat to 375f

mix the wetz, mix the dryz, mix them together. grease a muffin pan. fill the cups all the way up (this is a pretty dense muffin, doesn't rise too much). bake for 25-35 minutes (i made 18 smaller muffins and they took about 25 minutes, but full size ones will take a little longer). let cool in pan at least 15 minutes before moving to cooling rack.

delicious with a big dollop of coconut oil on top.

also would likely work without the egg, or with an egg substitute (like ground chia seed) if you're wanting a vegan version.

Nettles for breakfast!

It's nettle season, buds!
i haven't had a chance to go foraging yet (but i can't wait!), but i did splurge on some nettles at the farmers market this week and have been enjoying them daily.

so, with plenty of time for you to snag some before the seasons over, i'll share the two recipes i've enjoyed the past 2 mornings. thanks to those who i experimented off of.

if you have a favourite thing to do with nettles, a favourite nettley experience, or favourite place to find them, leave a comment!

1. NETTLE ONION GREEN PANCAKES (gluten and potentially dairy freeee!)

serves one quite hungry person or two just peckish people as a main dish.

ingredients:
dry-
2/3 C quinoa or brown rice flour, or a mix
1/8 C quinoa flakes
3/4 TB baking powder (i use a gluten and corn free organic one)
1/2 tsp salt
wet-
1 egg, beaten
3/4 C water, milk or broth (i used leftover nettle blanching water from when i was blanching nettles to freeze)
1 1/2 TB coconut oil (or butter) melted and cooled slighty
add-
1/2 C fresh nettle leaves, coarsely chopped
1/4 C fresh onion greens/sprouts, chives (chopped), or green onions (diced)
2 cloves garlic, minced and sauteed slightly (if you want, fine raw too)

directions:
in your cooking pan (i <3 cast iron) melt coconut oil until just liquid and then take off heat. mix dry ingredients in larger bowl. mix wet ingredients together, careful to cool oil/butter enough that it won't cook the egg. in your nicely greased pan from melting your oil, saute garlic a few minutes before setting aside (don't wash the pan, it's nicely oiled to cook the pancakes on!). mix wet into dry and let sit for quinoa flakes to absorb moister while you chop up your veggies (i wear a glove on my left hand to avoid stings while i chop nettles with my right, just sayin').
add veggies and garlic and fold in. if dough seems too liquid, sprinkle a little extra flour and mix gently (but a little wet is just fine).

heat your pan til it makes water fizzle if flicked on, then start frying up your pancakes in whatever size you like! make sure to wait until bubbles are popping through before you flip 'em, otherwise they may fall apart.

super delish with yogurt or sour cream, extra onion greens, ground black pepper, sauerkraut, or feta cheese... or whatever you like!

this recipe was adapted to meet my dietary needs from this other blog, check it!

2. NETTLE AND GREENS FRITTATA

adapted from this "crustless spanakopita" recipe that made my mouth water.

feeds 2 moderately hungry folks

ingredients:
4 large eggs
1/4 C broth or water (or nettle blanching water)

teaspoon dried dill
sprinkle dried oregano
teaspoon salt (less if your broth is salty)
a bit o' ground pepper

1 large handful of nettles
1 handful of spinach, chard or young kale
1 little onion, sliced
1 clove garlic, minced or pressed
a bit o' coconut oil
a big hunk of feta (i love goat or sheep feta the best)
handful onion sprouts (if you got 'em)

directions:
preheat oven to 400 degrees F.
bring about a cup of water to boil in a pot with a lid. when it is boiled, add nettles and submerge, put the lid on for about 60 seconds and then scoop into a colander. repeat with additional greens. set aside left over water to cool.
in a small-mid size cast iron pan, heat oil and lightly saute onions and garlic, then pop the pan into the hot oven (onions and garlic and all).
beat eggs and add (cooled) blanching water, salt, and herbs.
press excess moisture from blanched greens and chop - don't worry about getting stung by the nettles now, as the blanching has domesticated them.
carefully remove hot pan from the over and immediately pour in egg mixture - the hot pan will make the eggs turn into a self-made crust - awesome!
distribute greens and press them in a bit, add onion greens on top and the chunk the feta all about. i like to use lots, but it's up to you.
return the pan o' goodness to the hot oven and bake about 30 minutes, or until the top centre egginess is no longer runny. turn oven up to broil for 5-7 minutes to crisp the top a bit, then remove and serve. don't burn your tongue, it is tempting to scarf it.

i ate all these things to fast to take pictures, so you'll have to make 'em yourself to see the beauty!
enjoy.

Tarts for Breakfast

Or perhaps some pudding instead?
As someone who doesn't eat sugar (including many natural fructose sources) or almost any flour, it can be pretty hard for me to create treats, sweet breakfasts, or desserts that will not contribute to my health problems. That said, it's pretty fracking exciting when I find or develop a sweet treat that fits into my diet.
The following recipe is something I created this past weekend to bring to my dear friend's family's holiday gathering. I can't tell you how good it felt to be indulging in dessert along with the family  - there is something so affirming about eating alongside with people, and especially when other people are eating the same food as me (and, needless to say, the opposite is also true: it's very isolating and sad to be unable to enjoy food with the people I love, or to have everyone else indulging in one thing while I have a compensation prize).

the amazing spread! my tarts are the ones in paper

If you've read other posts in which I mention the principles of food combining, you will notice that this recipe does not comply with those guidelines. I have realized that my mental and emotional health (intrinsically related to physical health) are so enriched by having 'treats' and eating with people that the minor slowing of digestion caused by 'improper' combining is barely worth blinking at.

SO! here's my recipe for gluten-free, grain-free, sugar-free squash tarts/squash pudding:

Squash Pudding:
-enough for one 9" pie OR 12 tarts, plus a little extra to bake as pudding
3 cups purreed sweet meat (or other sweet) squash
3 tb xylitol (more if you eat a lot of sugar, I do not so this tasted plenty sweet to me)
3 tsp cinnamon
1 1/2 tsp ginger powder (or fresh ginger)
1 tsp 5 spice
1 tsp salt
4 eggs, lightly beaten
1 cup kefir*
12 frozen/fresh cranberries (optional - to decorate tarts)

*I use goats milk kefir that I make, because it is the only creamy product I can digest (the fermentation converts lactose into lactic acid which makes it much more digestible, but also gives it a tart flavour). Coconut milk or whole cream would offer a sweeter flavour, so feel free to use whatever works for you.

Tart/Pie crust:
-enough for a 9" pie or 12 tarts
3/4 c quinoa flour
2/3 c millet flour*
1 tb xylitol
1/2 c very cold butter
cold water

* I couldn't find any at a store so I just put some millet through a coffee grinder which I don't use coffee in.

Preheat oven to 450 F
First, cut your butter into small chunks and put it in the freezer. Mix all the pudding ingredients together and set aside. In a food processor, combine flour and xylitol. Take your butter from the freezer and add to food processor. Pulse until it is mixed and crumbly, with small bits of butter throughout. It will look very dry, and perhaps only be a doughy texture at the bottom of the processor bowl near the blades. I added some cold water (only about a teaspoon) and pulsed a bit more. Dump out 'dough' (will still look very dry) onto a plate or directly into your 9" pie plate if you're making it a pie. If you grab a handful of the mixture, you should be able to press it into a clump in your hand (if not, add a tiny bit more cold water and mix in). Press dough into pie plate or into muffin cups. Try to make sure it's evenly distributed without any super thick or super thin spots.
Take your pudding and poor into pie/tart crust(s). Fill them as high as you can without spilling. Add a cranberry to the top of each tart if you like. Pour remaining pudding into an oven safe dish.
Bake for 10 minutes at 450, then reduce heat to 350 for another 25-30 minutes. If you put a clean knife into the center of a tart, it should come out clean. Depending on what size/shape of dish you put your extra pudding into, it may cook faster or slower.

they should look something like this, but nicer in better lighting

Enjoy as a dessert, a healthy sweet snack, or as part of a lovely breakfast. I the pudding would be extra delicious with some warm carrot cranberry lime sauce on top! Yum.