Grain Free Cupcake v1

When I went off Paleo last year, I learned a lot about Gluten Free baking and even made a pretty decent sandwich bread thanks to America's Test Kitchen. Gluten Free cooking is rife with processed foods and additives, but there's some sound research on the science of baking and how to mix and match gluten free substitutes to make it work. America's Test Kitchen Gluten Free Cookbook is among the best out there, not so much for the actual recipes, but for understanding how the ingredients work together.

If you're going to engage in Grain Free baking, I find that gluten free recipes are much easier to start from than recipes depending on wheat flour. Besides ATK's book, I have this book by Bruce Fife called "Cooking with Coconut Flour" which I use as the basis for most of my experimentation with baking. I don't think I've yet followed a recipe exactly, but that's kind of my style of cooking.

The basic components you're looking for are:

• insoluble fiber for bulk
• starch for lightness
• protein for rise and browning
• soluble fiber for binding

The problem with just these components is that they don't quite mimic gluten. You can bake pretty good things with just these, but they won't really rise well or have a nice crumb. Despite the soluble fiber, they will still be a bit dry and crumbly. Many Gluten Free recipes use gums as an extra binder to more closely mimic the structure gluten builds which improves rise. These gums tend to cause me a lot of gastric distress even in small amounts (and I'm not alone in this). But wait! There's hope!

Recently I've been reading on many gluten free cooking blogs that potato flour can substitute quite well for the gums typically used in gluten free baking to replicate gluten's elasticity. I've actually used boiled potato with wheat flour in the past to improve the texture of the final bread. It makes the texture a bit more soft and tender, which is something non-grain flours definitely need. The advantage of using potato flakes (ie, instant potatoes) or potato flour (different from potato starch) is that you don't get water weight variations like you do with fresh potatoes. That being said, fresh potatoes are cheap and don't require a trip to a special grocery store. And, chances are there aren't any additives other than dirt.

I'd been wanting to try making cupcakes for some time but hadn't had the right inspiration. I appreciate coconut flour, however I'm not the hugest fan. It tastes weird, it's dry and crumbly and you have to use crap tons of eggs to even make anything decent with it. Not to mention all that insoluble fiber just goes right through me. After reading about potato flour, I got inspired. So tonight I tried my first attempt at grain-free cupcakes, and I'm quite happy with the results!

If you are looking for a more frequent treat, you can skip the icing and use minimum amount of honey (2T). For a special celebratory treat, I don't see anything wrong with a little refined sugar frosting soaked in butter.

Paleo Cupcake v1 - The secret ingredient is POTATO!

Grain-Free Cupcake v1

The Wet:

2 eggs

2 - 4T honey

3 T melted butter

1/4 t sea salt

1/2 t vanilla

2.5 oz or 72g of cooked white potato (floury or starchy, doesn't matter)

The Dry:

2 T coconut flour

1 T tapioca flour

1/4 t baking powder (homemade with 1t baking powder + 2t cream of tartar)

Beat the eggs and honey together, then add the butter, salt, and vanilla. Mix until well blended. Press the cooked potato through a strainer or ricer and mix in until smooth.

In a separate bowl, mix together the dry ingredients and sift them into the wet ones. Mix until you have a wet, smooth batter.

I used a 12 count USA Pans muffin pan. Line the middle 2 rows (inner 6 spots) with greased paper cups and pour the batter so it fills the up about halfway. You should have enough for 6 cupcakes.

Bake in the upper part of the oven at 400 degrees Fahrenheit for 15 minutes. Let cool completely before icing or eating so the starch has time to set. These should rise to the top of the muffin compartment.

Buttercream Frosting

Any good cupcake of course needs frosting and if you're looking for a simple buttercream, my recipe is adapted from King Arthur Flour's. Granted the use of refined sugar may be offensive to some die-hards out there, but I've always considered cupcakes more of a rare celebration item and not so much of an every day of the week phenomena.

.75 ounces butter

.25 ounces lard

1/4 t vanilla

tiny pinch of salt

4 ounces confectioners sugar (I use 365 Organic with tapioca flour as the starch)

2T milk or cream

Let the fats get to room temperature, then beat them until creamy. Add 2 oz of the confectioners sugar and beat until blended, then mix in the salt and the vanilla. Add 1 T of the milk, then alternate adding in a bit of the confectioners sugar and milk until it's smooth and creamy. I put mine in a plastic sandwich bag and snipped off the corner for an instant mini pastry bag. In my photos, I've added a bit of lime zest.

If you want to add food coloring, I use gel food coloring. For a more natural alternative, you could maybe mix some beet juice and gelatin, but I haven't tried it myself ;) 

Outer crumb of Grain-Free Cupcake v1

Inner crumb of Grain-Free Cupcake v1

This cupcake is a little dense but really not too bad. The most important thing it stays together really well and actually peels off the paper almost like a regular cupcake. The coconut flour makes it a little grainy, possibly soaking the flour for a bit before putting it into the oven could help with that. I also realized I screwed up my homemade baking powder ratio when I was writing this blog and ended up doing 3 baking soda to 1 cream of tartar. I'm going to bet that these would have risen better if that had actually been right ;)

Final Thoughts

Potatoes have been a controversial subject in the Paleo community. My stance on it is my diet is not a religion and I base my diet decisions on science. Do YOUR OWN elimination/reintroduction experiment to determine what to include or exclude from your diet. There's a lot of pseudoscience when it comes to nutrition and the Paleo community is no exception (serious Snake Oil Peddling, amirite?). Recent studies have shown a diet high in starchy tubers does not necessarily lead to diabetes and obesity. The energy in starchy tubers is intended to store food and water for a plant for a long period of time, whereas a grain's starch is intended to be rapidly converted to sugar to feed a germinating seed. Ever done any home brewing? Ever tried it with potatoes? Because potato starch is intended to be released slowly over a long period of time, fermenting grain works a little better. So, logically, it seems reasonable to conclude our bodies would process the starches differently as well.

But really the ultimate test is your own reaction to the foods that you eat. In my case, I ate 1 small white potato. One hour later, I checked my blood sugar - 105 (resting is 90). Within my normal post meal range. No digestive issues or reactions. So much for that whole "glycemic index" nonsense.

Cream of Mushroom and Leek Soup

My husband really likes Cream of Mushroom Soup. I think it's ok but it's not my favorite. I usually like to add some oomph to it to make it more interesting. Leeks will give the soup a nice sweetness, so make sure you saute them so they are sufficiently caramelized.

Mushroom soup isn't particularly photogenic

Ingredients

4 T Butter
16 oz Mushrooms, separated into caps and stems, caps sliced
2 medium or 1 giant leek, chopped
1 quart (give or take) Chicken Stock (or other light stock)
8 oz Heavy Cream

Seasoning

Salt and Pepper to taste
Nutmeg (to taste)
1/4 Lemon (for juice)

Roux

4T Butter
1/4c + 2T Flour

Preparation

1. Saute the mushrooms and leeks in the butter for about 15-20 minutes on low until they start to emit an aroma and they are soft and shiny.
2. While the mushrooms and leeks are sauteing, add the mushroom stems to the chicken broth and simmer on medium. If using unseasoned or packaged chicken broth, add some aromatics at this time to boost the flavor.
3. Add the chicken stock to the mushrooms and leeks and simmer for 1 hour.
4. In a separate pan, make the roux using the flour and butter. Bring the soup to a boil then add the roux to the soup.
5. Boil the soup for 5 minutes, stirring constantly, until thick
6. Turn off the heat and add the cream. If the soup is too watery, you can turn the heat up to high and boil it until it is thick enough, just make sure you stir it frequently to prevent the bottom from scalding.
7. Add seasonings and lemon juice.

Cooking Tip

Lemon or Lime Juice is my secret ingredient. The citrus adds a wonderful brightness to dense dishes and often it's not obvious that there was lemon specifically added to the dish. I usually use a little lemon juice in stews and vegetables. Orange juice and zest works great with squash. Lime is especially nice with coconut milk or bean-based soups.

If you're worried about seeds or pulp getting into your food, you can squeeze the lemon or lime through a strainer. I do not recommend pre-squeezed juices, they aren't as good as the real deal and getting it straight from the fruit really isn't hard.

For a great refreshing soda-like beverage, squeeze 1/4 to 1/2 of a lemon into a 16 oz glass and top up with cold seltzer water. You can also add the same amount of juice when you refill your water bottle for the gym or what have you with filtered water. I often put my daily dose of liquid magnesium supplement into this mixture because the lemon covers up the bitterness!

Bauernfrühstück

I think almost every culture has some form of a basic peasant dish that consists of potatoes, onions, eggs, and meat. In Spain you've got the Tortilla, in Italy it's the Frittata, in Ireland it's Colcannon, and in the USA we technically call it a Hash but restaurants have it on the menu as a "Skillet" or "Scramble".

In Germany, this dish is called Bauernfrühstück (bow-urn-frew-shtewck) or "Farmers' Breakfast". I learned about this dish from my German husband, did a little research online and in my German cookbooks, and added my own adjustments based on my own preferences and cooking experience. I've even had it a few times in Germany, but of course we both like mine better than anything we've had in a restaurant ;)

Bauernfrühstück!

For this recipe, I'm sharing my proportions for 2-3 people. 2 big eaters, 3 light eaters, and if you just added an extra egg, this would work for 4 light eaters without any other adjustments. This isn't the kind of recipe you need to follow exactly, you can easily adjust proportions based on your own preferences and what you have on hand, and the result will be perfectly fine.

Ingredients

2 T butter
1 T lard or bacon dripping
2-3 rashers of uncooked thick cut bacon, chopped (see substitution note)
1 onion, halved and sliced
1 potato, quartered and sliced (thinner cooks faster), raw or cooked
1/4-1/2 cup chopped ham (see ingredient note below)
3 eggs
Paprika, 1-2T or less if you don't like paprika that much
Salt
Pepper
Parsley leaves, chopped, 4-5 leaves
Chives or the green part of scallions, chopped, about 1/2 T
1/4 mild flavored cheese (like Edam), shredded (optional), because I'm American I like cheese on everything, but this is definitely NOT a traditional German ingredient!
Sour cream or Creme Fraiche for serving (optional)

Substitution Note: If you don't have bacon on hand, increase the lard or bacon dripping to 2T (really it's enough fat in the pan to keep things from sticking, so use your best judgement).

Note about Ham: You can use thin sliced deli ham for this, but if you do, you'll want to have some nice thick cut bacon as well or else it won't have a good depth of flavor. If you use thin cut ham, about 1/4 cup along with the chopped bacon should suffice. If you don't have bacon, this is a great way to use leftover ham from a big ham roast. The ham roast will have a nice depth of flavor that holds up well such that you don't need to also add bacon. Again, use your judgement and experiment according to what you have on hand. This is peasant food after all :)

Instructions

1. Saute potato, onion, and bacon if using over medium-low heat in the fats and add 1T of paprika plus some salt and pepper. If you are using ham from a roasted ham, add that now. Saute until the potatoes are soft. I recommend using a cast iron skillet and covering the skillet if the potato slices are on the thicker side. This will take around 10-15 minutes. Check the potato slices for doneness, they should be soft. If you are using cooked potato, saute until heated through, this should only take about 5 minutes.

2. Beat the eggs with 1T paprika, salt, pepper, chives, and parsley. If you are using thin sliced deli ham, add it to the egg mixture. Pour over the potato and onion mixture in the skillet. Cook until the bottom of the eggs look mostly set. You can cover it during this cooking period, I find it helps the eggs to cook more evenly.

3.  Use a spatula to scramble the eggs around a bit and get any stuck bits off the bottom of the skillet. At this point, you can sprinkle the shredded cheese on top of the egg and potato mixture. Again, you can cover it or not, your choice really. I find it helps things to cook through a bit faster, but that's me.

Cheese is definitely not part of a traditional German Bauernfrühstück!

4. Once the egg mixture is fully cooked (and cheese melted if you added cheese), turn off the heat and serve it up!

I like mine with a dollop of sour cream or creme fraiche, but it's perfectly acceptable to just eat it plain, or even just sprinkle a bit of parsley over top. If it tastes a little flat, try a few drops of fresh lemon juice.

I make this every weekend, sometimes both Saturday and Sunday, or if I'm working from home and have the time or energy I'll even make it then. It takes about 30 minutes if you're using raw potatoes, but with cooked it takes about 10-15. Years ago in college, I made Spanish tortillas all the time because they were easy, cheap, nutritious and satisfying, and they kept well in the fridge. Bauernfrühstück does not keep quite as well but if you keep it at room temperature and your kitchen isn't too warm, then you can eat it the next morning. Putting it in the fridge will alter the starch in the potatoes, making it less desirable to eat.