Monday, May 26, 2014

What to do With Carrot Pulp? : Orangey Pistachio Oat Bars


Hey all! I hope you are all doing well. :) I had an awesome day today and yesterday. I scored a 44 lb. case of some cheap organic bananas from a wholesale produce place near me (only $23 baby!) as well as some awesome red grapes! They are my faves! Now I can finally make some banana ice cream! My love and I usually only buy about 3 - 4 bunches of bananas at a time and by the time I want to make ice cream out of them, there are too little left or they are going to be used for the next smoothie. :( So, I took it upon myself to get me some nanners! Lovin' it!

Not only did I score some good eats, I also got to sell a few of my goodies at an event near me with my friend Elizabeth from Be More Raw. I was so fortunate to be able to work along side her and be able to sell my treats with her. She has some awesome treats and is so inspiring! You should definitely check her out. :) It was also so great to meet all the wonderful people there who are so full of love, inspiration, and generosity. I am definitely going to do another event soon!

Anyhoo, I have another carrot pulp recipe for you all! Hopefully these recipes aren't boring you but I know there are people out there like me wondering, "What the heck can I do with this pulp stuff?!" as well, so I thought it would be helpful.

Well, this recipe is definitely for the orange lovers out there. The citrus undertones are pretty strong here but are so pleasant and yummy with the crunch of the pistachios. Plus, I love the chewiness that the bar has and the base holds up really well. The topping tends to fall off a bit but if you press it into the batter before you bake it, it should stabilize itself a little bit better than mine did. They are so much fun to make and as always, if you don't have one ingredient, I'll try my best to give you a substitute. Recipes aren't meant to hold you down; they're meant to help you break free and branch off to make the recipe your own! When you put your love and soul into your food, it all comes through in the flavor. So, go ahead and play and I hope you enjoy these bars as much as we did! :)

Orangey Pistachio Oat Bars

Servings: ~12 bars
Yield: 1 8 square inch pan
Prep Time: 35 - 45 minutes

Ingredients:
Base:
170 grams carrot pulp (1 3/4 cup lightly packed)
50 grams teff flour (1/4 cup + 1 tablespoon)
50 grams gluten free oat flour (1/2 cup + 1 tablespoon)
3 tablespoons ground flax seed
1 teaspoon baking powder
1/2 teaspoon orange zest
1/4 teaspoon Himalayan pink salt
70 grams finely diced pineapple (scant 1/2 cup) (optional but yummy :P)
85 grams ripe pear (or apple) (1/2 cup chopped)
75 grams maple syrup
60 grams orange juice (1/4 cup)
2 tablespoons melted coconut oil (25 grams)
1/2 tablespoon vanilla extract
55 grams gluten free oats (1/2 cup)

Oat Crumb Topping:
55 grams gluten free oats (1/2 cup)
30 grams chopped pistachios (1/4 cup chopped)
10 grams (1 tablespoon) teff flour
Big pinch Himalayan pink salt
2 tablespoons maple syrup
2 tablespoons melted coconut oil

Instructions:
Preheat the oven to 350 degrees Fahrenheit. 

For the base of the bars: Whisk the carrot pulp, teff flour, oat flour, flax seed, baking powder, orange zest, and salt in a large bowl. Add the pineapple and mix to combine. Set aside.

In a blender, blend the pear, maple syrup, orange juice, coconut oil and vanilla until completely smooth. Add this to the carrot pulp mixture and mix to combine. Fold in the oats until combined. Place into a parchment lined 8 inch square pan and spread evenly to cover the whole bottom. Set aside.

For the oat crumb topping: In a small bowl, mix the oats, pistachios, teff flour and salt until combined. Add the maple syrup and coconut oil and mix all the ingredients together. It will be crumbly. Top the base with this mixture and press it into the base a little bit to help keep it in place.

Place in the oven for about 20 - 25 minutes or until the edges are slightly browned and the middle is no longer raw looking. Enjoy! :)

Substitutions:

  • If you don't have any teff flour, no worries! Ground raw buckwheat groats would work wonderfully in this recipe as well as quinoa flour, sorghum flour or more gluten free oat flour. 
  • If you don't have pineapple on hand, it isn't very necessary to the recipe but I enjoyed the specs of pineapple throughout the bar and biting into one every now and then for some pineapple sweetness. :)
  • Pistachios give this recipe an awesome exotic flare, but if you do not have them on hand, no worries! I know I barely buy pistachios because they're so expensive, but they are an awesome treat and sometimes too good to pass. :P But, walnuts, almonds, pumpkin seeds, or sunflower seeds would be just as yummy here. I would still chop up the walnuts and almonds for this recipe, but the seeds need not be chopped, making it much easier and still just as tasty. Yum.... :P




Here is the nutritional breakdown from CRON-O-Meter.com for these little treats. What I find awesome about them is that they contain a good amount of manganese per serving as well as vitamin C! I'm pretty sure that's all from the pineapple and oranges. :P 

Well, I hope you all enjoyed the recipe and have fun in the kitchen. This will be my last post (at least for a little while) for the "What to do With Carrot Pulp?" series and I hope you enjoyed it. Let me know if you thought that they were helpful and if you think I should do more posts like this. I always love a challenge and coming up with new recipes to use this wonderful ingredient is super fun! I love being able to hear what you all have to say I am always open to suggestions for different posts or topics; I appreciate you all and am always grateful to have visitors here. :)

Well, I will be back soon with another recipe! Have an awesome day! :)

Love,
Rawnessa <3


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Wednesday, May 14, 2014

What to do With Carrot Pulp?! : Raw Chai Spiced Granola


Hi all! I hope you're all doing well. Well, today I have for you all another recipe that makes use of carrot pulp! Woot! I love how easy it is to incorporate carrot pulp into everyday dishes and treats like the recipe I showed you and the ones thereafter. Yesterday I put carrot pulp into a bean and quinoa dish (or mush as we like to call them haha...) that I made for  me and my love. It was so good and I loved the extra texture it gave the dish. Plus, it upped the fiber content. :) I love getting me some extra fiber. Hehehe...

Today's recipe is a raw granola recipe that is super duper yummy, crunchy and super filling. I kind of went all out in this recipe and also included some extra almond pulp that was laying around in my fridge. I love using up leftovers and not wasting things. :) However, I know that a lot of you may not have access to almond pulp or the other ingredients listed so I will put substitutes for the ingredients to make it easier and more accessible. I kind of feel that there is no imperfect or wrong way to make raw granola. It always comes out darn tasty and it's super easy! Here is a basic recipe/ratio:

Raw Granola:
-300 grams (2 cups) buckwheat
-150 grams (1 cup) nuts or seeds (or both)
-150 grams (1 cup) chopped dried fruit (if big) or left whole if small (such as raisins, apricots, cranberries, blueberries, cherries, mulberries, goji berries, etc)
-1 teaspoon vanilla extract (or powder)
-spices/flavorings (such as cinnamon, cardamom, ginger, nutmeg, orange zest, lemon zest, almond extract, etc)
-a good size pinch of Himalayan pink salt
-350 grams pitted dates (2 1/4 cups) (more or less depending on your sweetness preference)
-250 grams (1 cup) water

Soak buckwheat for about 1/2 hour and nuts/seeds for about 4-6 hours (or until they look saturated or plump). Mix in bowl with dried fruit, flavorings, and salt. Set aside.
Blend the dates and water until smooth. Add to the buckwheat mixture and mix to combine.
Spread evenly onto nonstick dehydrator sheets about 1/4 inch thick and dehydrate at 135 degrees for 1 hour and decrease the temperature to 115 degrees. In about 3 hours you can flip the granola onto the mesh sheet and dehydrate until the granola is crisp and dry. Break apart and enjoy!

Now, here is the grand finale! Or the recipe that actually includes the carrot pulp! :P Eat up!! :)


Raw Chai Spiced Granola

This recipe uses the pulp and juice from the carrots so be sure to save that juice and drink up any you have left. The carrot juice enhances the carrot flavor making it extra yummy. :)

Yield: 2 15 sq. ft trays
Servings: Varies 
Prep Time: ~30 minutes (not including soak and dehydration time)

Ingredients:
150 grams raw buckwheat groats (1 cup)
90 grams walnuts (1 cup)
200 grams carrot pulp (2 cups lightly packed)
200 grams almond pulp (or ground almonds or more carrot pulp) (1 packed cup)
70 grams shredded coconut (1 cup)
3 tablespoons hemp seeds (hearts)
3 tablespoons chia seeds
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground cardamom  
1/4 teaspoon freshly ground nutmeg
1/16 teaspoon ground cloves
1/4 teaspoon fine Himalayan pink salt

255 grams pitted dates (1 2/3 cup lightly packed) (chopped after measuring)
250 grams carrot juice (1 cup)
80 grams coconut sugar (1/2 cup)
1 teaspoon vanilla extract

Directions:
In one bowl, soak the buckwheat in water for about 30 minutes. Drain, rinse well and set aside. In another bowl, soak the walnuts in water for about 6 hours. Drain and set aside. This can all be done a day before you want to start the recipe.

In another large bowl, add the soaked buckwheat, soaked walnuts, carrot pulp, almond pulp, shredded coconut, hemp seeds, chia seeds, cinnamon, ginger. cardamom, nutmeg, cloves, and salt and mix well until the ingredients are all evenly distributed.

In a blender, blend up the dates, carrot juice, coconut sugar, and vanilla extract until completely smooth. Add to the bowl with the buckwheat and mix until completely combined.

Spread this mixture evenly onto 2 nonstick dehydrator sheets about 1/4 inch thick and dehydrate at 135 degrees for 1 hour. Decrease the temperature to 115 degrees. In about 3 hours you can flip the granola onto the mesh sheet and dehydrate until the granola is crisp and dry (about 12 - 16 hours depending on the humidity). To speed up the dehydration time, you can break the granola up a little bit to increase the drying surface area. Break apart into clusters and enjoy!

Substitutions:
  • If you do not have any walnuts, hemp seeds (hearts), or chia seeds, fear not! The walnuts can be subbed out for any other nut that suits your fancy! Pistachios would be great here, but soaking times may vary for different nuts. Here is a quick guide on nut soaking times: Soaking and Sprouting Chart. The hemp seeds can be subbed out for any other seed, such as sunflower, pumpkin, or sesame seeds. Those soaking times can also be seen in the above chart. Fortunately, hemp seeds need not be sprouted! Flax seeds can be a great substitute for the chia seeds.
  • You could also swap the almond pulp, coconut shreds, and carrot pulp with each other or for another ground nut or seed (except for ground flax or chia). Mix it up and have fun!
  • If you don't have coconut sugar, you can use more dates, maple syrup, or coconut nectar. 

Snack time! :D

This granola is very, very filling but is so good with some fresh made almond milk or on top of a green smoothie. Yums! I didn't include the CRON-O-Meter information for this recipe because it does not contain the nutritional information for two big ingredients: almond pulp and carrot pulp and because if I were to substitute the same amount of almond pulp for ground almonds, the calorie content sky rockets. I know that ground almonds are much more calorie dense than almond pulp so the figure would be way off. 

I hope you all enjoy this recipe and I can't wait to share the next recipe coming up! It's super yummy and flavorful! Thank you all for taking the time to stop by and I appreciate every one of you. Feel free to ask me any questions! Take care! :)

Love,
Rawnessa <3


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Thursday, May 1, 2014

What to do with Carrot Pulp?! : Spiced Carrot Pulp Bread


Hello all! I hope all is going well! It has been a while since I've last posted because my computer has been down but that doesn't mean there isn't a lack of recipes!

Lately, my love and I have been juicing lots of carrots and since I am not one to waste food, I put to work some recipes. I came up with quite a few with some being savory and some sweet, but some of them just didn't work out quite right. :P So I picked the best ones (which happen to be the sweet recipes) and I'm going to lay them all out to you. Some of the recipes may look like there are quite a few ingredients to them, but fear not! I'll definitely recommend some different variations so you don't feel overwhelmed. Of course texture and/or flavor may be slightly different, but I am sure you're end product will still be tasty and unique. :)

Why keep that lovely carrot pulp? Well, according to a study by BN and Prakesh (2010), carrot pulp is high in iron (about 11%), calcium and phosphorous as well as high in beta carotene and fiber. And it makes great additions to any baked goods, granola, in veggie burgers (as a filler and for added moisture), dips, smoothies, etc. You can be so creative in its use! I even heard of a woman dehydrating her pulp until it is completely dry, pulverizing it into a fine powder and using it in baked goods as a flour. How clever is that!? That is next on my to do list. Hehehe... :)

So get you're juicers going, create some pulp (and of course drink the lovely juice, hehe..), and let's make some carrot pulp recipes! :) Woot woot!

Can I just take one bite?

Spiced Carrot Pulp Bread:

Yield: 1 8 inch square bread
Servings: 12
Prep Time: <30 minutes

Ingredients:
50 grams gluten free oat flour
50 grams buckwheat flour
50 grams teff flour
2 teaspoons baking powder
1/2 teaspoon Himalayan pink salt
2 teaspoons ground cinnamon
1/8 - 1/4 teaspoon freshly ground nutmeg
1/4 teaspoon ginger powder
1/8 teaspoon cloves
1/8 teaspoon allspice
150 grams carrot pulp

160 grams almond milk (or water)
75 grams chopped apple (with skin)
75 grams coconut sugar (or organic cane sugar)
55 grams maple syrup (or more coconut sugar or coconut nectar)
55 grams coconut oil
1 tablespoon freshly squeezed lemon juice
2 teaspoons vanilla extract
45 grams chopped walnuts (optional)

Instructions:
Preheat the oven to 350 F.
In a large bowl, combine the oat flour, buckwheat flour, teff flour, baking powder, salt, cinnamon, nutmeg, ginger, cloves, and allspice and mix to combine. Add the carrot pulp and mix thoroughly to combine.
In a blender, blend the almond milk, apple, coconut sugar, maple syrup, coconut oil, lemon juice, and vanilla until smooth.
Add the wet ingredients to the dry ingredients and mix until combined. Add the walnuts and stir to combine.
Pour the mixture into the square pan lined with parchment paper or that is greased with some coconut oil and spread evenly.
Bake for about 20 - 25 minutes or until a toothpick in the center comes out clean.
Let cool in the pan for about 20 minutes and then invert on a cooling rack to cool completely. Enjoy! :)

Substitutes:

  • Feel free to substitute the flours for other whole grain flours (such as quinoa, millet, organic whole corn flour, superfine brown rice flour), but make sure to use a mixture of flours, as mixing up different gluten free flours creates for better texture and taste (for the most part). Certain flours do have stronger tastes than others (such as quinoa), so just be mindful of that. However, it doesn't mean that you cannot have fun and mix it up. That's what's great about gluten free baking; you can mix it up and create new flavors every time. :)
    • Also, when replacing flours, remember to replace the amounts with the equal weight (and not volume) of the original flour.
  • Feel free to replace the spices with 2 3/4 teaspoons pumpkin pie spice or apple pie spice, or with your own spice mix! 
  • Don't have any carrot pulp on hand or don't have a juicer? No sweat! Just use the equivalent weight of shredded carrot for the carrot pulp. Or maybe try some beet pulp for a funky colored and fun flavored bread. The possibilities are endless! :)
  • If you don't want to use walnuts, feel free to use any other nut or seed instead, or replace the nuts, or add in addition to the nuts, a handful of dried fruit! Chopped dried apricots, chopped dates, or raisins would be lovely in these. :) 


This bread has a good amount of fiber and manganese (about 1/2 your daily value per serving!). I couldn't find a reliable source for the nutritional content of carrot pulp, to figure out the nutritional guidelines along with the other ingredients, so in order to get a ballpark figure, I used carrot shreds as a replacement for the carrot pulp when using CRON-O-Meter. So, here is the nutritional breakdown for the recipe: Spiced Carrot Pulp Bread Nutrition Facts

Unfortunately, I couldn't copy and paste the actual nutrition facts onto this page, but all the nutrition facts are available through the link above.

Thank you for stopping by and checking out this recipe! I appreciate you all and any feedback/comments are always appreciated! I will be posting the next carrot pulp recipe soon! Take care and have yourself and awesome day (or night) full of love and gratitude. :) 

Love,
Rawnessa <3


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References: 
BN, S. & Prakesh, J. (2010).  Nutritional content and antioxident properties of pulp waste
      from Daucus carota and Beta vulgaris. Malaysian Journal of Nutrition, 16(3), 397 - 408.