Dairy Free Eggplant "Parm" with Ground Beef

I have always loved Italian food. Cheese, carbs, tomato sauce, herbs, oh my! Once I realized I couldn't tolerate gluten or dairy, my Italian cooking become limited. I missed warm creamy, tomato dishes like baked ziti or lasagna. Then, I started a hybrid of the Paleo/GAPS diet. I dreamed of a dairy free, grain free version of Eggplant Parmesan for months before giving  Coconut flour is great for breading, and I figured a nut cheese would work well when baked with some tomatoe sauce. I sure was right about that! It really helps to make your own tomato sauce.

This dish is food for the soul. Especially for those of us who are so restricted. It takes a lot of effort. You can make the tomato sauce in advance. You can actually make all of the items in advance, and then the night of just layer everything and throw it in the oven. This way it only takes a little more than an hour the night of.


Nut "Cheese:"
1-2 cups of of nuts. (I use a mixture of cashews, macadamia nuts, and sunflower seeds or just cashews.)
1-2 TBSP Nutritional yeast
Garlic Powder, to taste
Salt, to taste
Pepper, to taste

Instructions: 
Soak nuts in water for 1-24 hours. Strain. Blend in food processor, adding water slowly to make a ricotta like paste. Add nutritional yeast, garlic powder, salt, and pepper to taste.

Tomato Sauce:
1 small onion, diced
8 tomatos
dried herbs, like thyme and rosemary
garlic
fresh basil
salt and pepper
a few beef bones, preferably with some meat on them
1 small can tomato paste

Instructions: 
Saute onion,garlic, and herbs for a few minutes until slightly browned. Add tomatoes, tomato paste, beef bones, salt and pepper. Simmer for at least an hour (Move on to the next part of the recipe during this time). Add basil and any other  seasonings to taste and simmer for a few minutes more so the basil will infuse.

Eggplant:
1/2 cup coconut flour
dried herbs or seasoning blend of choice, 1 TBSP
salt and pepper
1 egg

Instructions: 
Preheat oven to 375 degrees Fahrenheit. Slice eggplant in either direction, making it thin enough so it will cook through easily. Whisk egg. Dip eggplant slices into egg to coat, then dip in herbed coconut flour. Line the biggest pan that fits in your oven with tin foil and bake each side for 25 minutes, or more, until eggplant is browned on the outside and soft through. If your oven is small like mine, you may need to do two batches, for a total of 50 minutes each, or an hour and 40 minutes, plus extra time for removing one batch and adding the other. It's okay if your tomato sauce is simmering this whole time.

Beef:
1 pound ground beef
1 half small onion, diced
herbs and seasoning of choice

Instructions:
While your last side of eggplant side is in the oven, saute onions and spices and add beef until browned.


Eggplant "Parm"
Layer the sauce, eggplant, beef, nut "cheese." Lightly sprinkle with remaining herbed coconut flour. Bake on 350 or 375 for 30-45 minutes. Broil for 15 minutes to brown the top.

Baking on the GAPS Diet (+ Carrot Cupcake Recipe)

Once I introduced nuts back into my diet, the baking was on! I just have to make sure I don't eat too many cupcakes or slices of "bread" at once, or I do get a little stomach ache.

Almond and coconut flour are the two I most commonly use in recipes. Coconut flour has a tendency to be a bit dry, and almond flour is said to not be so healthy when baked or heated. I personally like to use some of both. I generally don't measure, but I'd say I usually use half and half or 2:1.  Sometimes, I use some ground hazel nut meal as well. It has a great flavor!

My original grain-free/GAPS baking experiments were often oily and wet in the middle, but still pretty tasty. To avoid the oily, I used less oil and more eggs. To avoid the mushy in the middle, I cook lower and longer. A lot of recipes I was finding on the web had baking powder and/or baking soda in them. I avoided those since I was pretty sure they weren't GAPS friendly. Here's why:

Baking powder=baking soda + cornstarch: This obviously has starch, which is to be avoided on the GAPS diet.

Baking soda: Though GAPS legal, since it is very alkaline, it is not recommended for people with low stomach acid (I think that's me).

I learned all this from a great article on The Well Fed Homestead's site. It seems that both baking powder and soda are best avoided for me. However, in such small amounts, it seems that they can't be that bad? The more you "cheat," the harder/longer it is to heal. Honestly, the recipes are much better with at least baking soda. If I don't have yummy baked goods, I might cheat even harder on something else. I'll have to play it by ear. Who wouldn't want to eat these yummy looking cupcakes?

Here's a recipe I adapted from a couple of people for the carrot cupcakes above:

Cake ingredients (makes 12 cupcakes):

 1.5 cups nut flour (I used a blend of coconut and almond)
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon cardamom
4 eggs
4 tablespoons coconut oil
1/3 cup honey
1.5 cups grated carrots
1/4-1/2 cup raisins (old dry ones are best)
1/2 cup coarsely chopped walnuts

Frosting ingredients:
1/2 cup ghee (or butter. coconut oil would probably work too)
1/4 cup honey

Instructions:
Preheat the oven at 350.
Mix the dry ingredients, in a mixer or with a hand held blender to get coconut flour clumps blended.
Add the carrots.
Melt coconut oil, add honey and mix.
Whisk eggs.
Add liquid ingredients to dry, using mixer or blender if necessary.
Place in cupcake holders (works best without paper holders - use silicon or directly in pan)
Bake about 20 minutes.  

Whip ghee/butter with honey.  Use frosting tools or smooth onto completely cooled cupcakes. 

These cupcakes were amazing! You could barely tell they were grain free, let alone gluten free. I'll have to try them without the baking powder and soda and see what happens. The frosting wasn't enough to cover the entire 12 cupcakes, but, it was so intense, it only needed as much as is shown.

 Lately I'm loving listening to Zola Jesus as I get busy around the house, or am just relaxing. Her music is a lovely blend of eerie and soulful tunes. I like all her albums! 

SUGAR!

(I'm a health nut) I've always wanted to get sugar out of my diet, in theory. In reality, it tastes so good! I've never thought of myself as a big sweet tooth, yet I've always had my favorite sweet treats. We've all probably heard that sugar is bad for us - it makes us gain weight, causes blood sugar spikes, feeds bad bacteria, and so on. Trying to quit sugar? Apparantly there are ex-crack addicts who said quitting sugar was harder than quitting crack. Maybe this is urban legend but from my experience trying, I'm inclined to believe it.

If you want to quit sugar, how far do you go? Just refined sugars? Do you allow maple syrup or honey since the former has good minerals and the later has enzymes among other healing properties. What about fruit? Where do you draw the line?

The GAPS diet makes the distinction between two kinds of sugars. The simplest sugars are called monosaccharides in contrast to their counter parts, which are calleddisaccharides because they are made of two monosaccharides. Dr. Natasha Campbell-McBride explains the following information in her book which outlines the GAPS diet, called Gut and Psychology Syndrome.

1. Monosaccharides (mono-sugars)

The most common monosaccharides are glucose, fructose and galactose. "These monosaccharides or monosugars can easily penetrate the gut lining; they do not need digestion," says Natasha. Honey and fruit are primarily made of glucose and fructose, which is why they are allowed on the GAPS diet.
Galactose is found in yogurt or other soured milk products. Natasha states in her book that most of our carbohydrates should come from monosugars.

2. Disaccharides (di-sugars)

The dissaccharides, or double sugars, are found in table sugar (sucrose), milk (lactose),  and maltose (starch). When digestion is compromised, as is the reason why people do the GAPS diet, the enterocytes that live on the villi in the small intestine, whose job it is to break down our foods, cannot break the double sugars down into monosugars. The double sugars "stay becoming major food for pathogenic bacteria, viruses, Candida, and other fungi, getting converted into a river of toxic substances which damage the gut wall even further and poison the whole body.

Grains, potatoes, yams, sweet potatoes, Jerusalem artichokes, and cassava all have a lot of starch in them, and are not allowed the GAPS diet for that reason. Whatever starch does get digested,  breaks down into the double sugar maltose. But a GAPS person cannot break down the malatose, and so these foods are basically poison for GAPS people like myself.

So all fruit sugar is good right?  Fruits actually do contain some sucrose and/or maltose. Natasha explains:
"Most fruit, particulary when unripe, contains some sucrose, which is a double sugar. That is why it is very important to eat ripe fruit. Most vegetables and some fruit contain a little bit of starch. However, the amount of sucrose and starch in fruit and non-starch vegetables are tiny compared to grains, starchy vegetables and table sugar. In the majority of people with digestive disorders, their gut lining can cope with these tiny amounts of sugar and starch from fruit and non-starch vegetables."

To see exactly how much of each kind of sugar different fruits and sweet things have, see this list by Paleo expert Loren Cordain. Below, I'm going to be my mathematician self and crunch some numbers and some of my favor sweets.

The amount of double sugars are measured in grams per 100 grams of food item.

Less than 1 gram: Avocado, blackberries, blueberries, Casaba melon, sour cherries, elderberries, figs, grapes, lemon, lime, pomegranate, star fruit, tomato, dried prunes, raisins (including golden).

[1-5) grams: Apples, sweet cherries, grapefruit, guava, kiwi, orange, papaya, pears, pineapple, plum, raspberries, strawberries, watermelon.

[5-10) grams: Apricots, banana, cantaloupe, mango, nectarine, peach, dried apricots, dried figs, honey (5.7 grams).

Some high hitters are:
Dried peaches: 13.2 grams of double sugars in 100 grams of dried peaches.
Molasses: 34.7 grams of double sugars in 100 grams of molasses. 
Dates: 44.6 grams of double sugars in 100 grams of dates.
Maple syrup: 75 grams of double sugars in 100 grams of maple syrup.
Table sugar: 97 grams of double sugars in 100 grams of table sugar.

While honey and table sugar have almost the same amount of total sugars, 82 grams and 97 grams respectively, table sugar has 17 times the amount of double sugars! And even dates, which are often used as an alternative sweetener in raw and Paleo recipes, have almost 8 times as many double sugars are honey.

I recently found a recipe for grain-free Pineapple Upside-down cake from Home, Health, Happiness which called for dried cherries as the sweetener in cake. It was really yummy! Dried cherries are a great idea for a GAPSer, since cherries are low in double sugars. However, where do you get dried cherries that don't have added table sugar? Certainly not at Trader Joe's!

Does anyone know where to get dried cherries without sugar added? What are your favorite recipes using only the foods with low double sugars? Please comment and let me know!