Paleo Mocha Frappé, two ways

(left) Paleo frappé, (right) almost paleo frappé 

Instead of giving a traditional gift to my dad this year for Fathers Day, I “paleo-ified” one of his favorite non-paleo treats, a Mocha Frappé, and gave him the recipe.  My parents have followed paleo for several years, even long before I jumped on the AIP bandwagon. My dad saw great improvements to his seasonal allergies once he eliminated grains, sugars & dairy from his regular diet.

Since my dad does not have diagnosed chronic or autoimmune health conditions that I have, he is able to follow the 80/20 rule. Yet, he still has a great love for Mocha Frappés--the ones that come from a certain fast food joint known for its golden arches. I wanted him to be able to indulge in the flavors of his favorite treat while maybe consuming *slightly less* of the non-paleo ingredients found in the commercial blended (flavored) iced coffee beverages. So, I set out to create a slightly better-for-you version that he could enjoy at home.

(left) Paleo frappé, (right) almost paleo frappé

In the end, I created not just one, but two frappé versions, both of which are still very much treats. The first is completely paleo, though it requires some prior planning to make the chocolate sauce, cold brew coffee & make coffee ice cubes, prep coconut cream.... I realize that not everyone may have the right forethought to prepare so many components ahead of time (basically, you would need to decide almost 36 hours ahead of time that you’d like to make a frappé), so I created a second, less labor intensive, version. The second version potentially uses some grey-area paleo ingredients but is more easily created on a whim. Still, with either frappé, the end product will have better, more “real” ingredients than a store bought treat.

Paleo Mocha Frappé 
Yield: 1 serving

3 Super Cubes (approximately 150 g) of cold brewed coffee (see recipe below)
90 g (a little less than 1/2 c) Coconut Cream
60 g / 3 Tbl Paleo Fudge Sauce, plus additional for optional garnish
½ tsp Vanilla Extract
Coconut Whipped Cream (see recipe below), optional garnish

1. Scale all the ingredients, in the order listed above, into a high-speed blender single-serve cup (I have this Ninja  but another brand should work too). 
2. Screw on the blender cup top & blend until all the ice is pulverized. Allow the blender to rest as necessary. It may be beneficial to remove the blender cup from the base & shake it a couple times during the blending process. 
3. Top with coconut whipped cream and/or a drizzle of paleo fudge sauce, if desired. Add a straw & serve immediately.

Note:

• This frappé is not as sweet as the ones commercially sold. If desired, add 2 tsp (or more to taste) Coconut Sugar, or other Paleo sweetener of choice, during the blending process. 
• This recipe can be easily doubled (or tripled) by using a regular blender container, instead of the single-serve cups. Scale ingredients directly into the larger vessel & blend.  
• As always, use the weight measurements for the best accuracy. But this recipe isn't a fussy as a cake or other baked good, so if your amounts are slightly off, it should still be ok. 

Cold-Brewed French Press Coffee

8 Tbl Ground Coffee

32 fl oz Filtered Water 

1. Measure the coffee grounds into the main vessel of a French press. Pour in the water. Stir to combine. 
2. Place the lid on the French press, but keep the plunger up. Steep in the refrigerator for at least 8 hours and up to 12 hours.   
3. After 8-12 hours, press the plunger to separate the coffee from the grounds.  Make coffee ice cubes, if desired. Store any leftover coffee in the refrigerator until ready to use. 

Coconut Whipped Cream

Yield: enough for 2 frappés 

1 can Coconut Milk, refrigerated at least 8 hours

1 tsp Grade B Maple Syrup 

1 tsp Vanilla Extract

1. Refrigerate the can of coconut milk at least 8 hours. Open the can from the bottom & pour out the liquid. Save the liquid for a future use, such as in a smoothie. Scoop the solids into a medium sized mixing bowl.  
2. Add the maple syrup & vanilla extract to the solids. Use a hand-held mixer (or the whisk attachment of an immersion blender) to whip the ingredients to soft peaks. Keep refrigerated until ready to serve. 

Notes:

• Coconut milk with thickeners added (like guar gum) will produce the best textured whipped cream; however, thickeners can be gut irritants…. So keep that information in mind & make your own educated decision. 

Almost Paleo Mocha Frappé

Yield: 1 serving

125 g / ½ c + 2 Tbl Chocolate Coconut Milk Ice Cream 

      (Coconut Bliss brand is what was used for testing this recipe )

125 g / 4 fl oz / ½ c Cold Brewed Coffee (see above recipe) 

25 g / (a litle less than 2 Tbl) Coconut Cream

75 g / approximately 6 regular cubes Ice

2 tsp Coconut Sugar, plus more to taste, as needed

Coconut Whipped Cream, optional (see above recipe) 

Paleo Fudge Sauce, warmed, optional 

1. Scale all the ingredients, in the order listed above, into high-speed blender single-serve cup (I have this Ninja  but another brand should work too). 
2. Screw on the blender cup top & blend until all the ice is pulverized. 
3. Top with coconut whipped cream and/or a drizzle of paleo fudge sauce, if desired. Add a straw & serve immediately. 

Notes:

• Unless you make your own coconut milk ice cream, most commercial brands are not entirely paleo, due to added thickeners (like carrageenan, locust/carob bean gum, guar gum…) and/or sweeteners (like agave or cane sugar). 
• I chose to use Coconut Bliss brand chocolate coconut milk ice cream because I have diagnosed sensitivities to locust/carob bean gum and carrageenan (discovered via blood tests), which are found in most other brands of coconut milk ice creams. Yes, coconut bliss contains agave (read more about agave here), but for me, agave is a "less bad" choice than choosing a brand with those thickeners.
• This recipe can be easily doubled (or tripled) by using a regular blender container, instead of the single-serve cups. Scale ingredients directly into the larger vessel & blend.  
• As always, use the weight measurements for the best accuracy. But this recipe isn't a fussy as a cake or other baked good, so if your amounts are slightly off, it should still be ok. 

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Bulletproof Pumpkin Spice Latte (Paleo)

It’s the season for all things pumpkin spice. I can’t say I’m complaining, especially since I’m able to experience some fall-ish weather in October while I’m traveling for a cookbook photo shoot job (if you follow me on Instagram, you can see updates of what I’m doing, of “what work looks like today”/#wwllt). I love that I'm getting to experience the changing leaf colors, the slightly cooler temperatures, & rain.

About this time last year, I created my own homemade pumpkin spice latte, which I loved making, only now my lifestyle & dietary choices have prohibited me from enjoying that version (and any other commercial PSL). Not wanting to miss out on a favorite treat, I went back to the drawing board on making a new version, paleo style, that is dairy free, AIP friendly on the spices, & naturally sweetened using dates instead of refined sugar. And I wanted it to contain actual pumpkin, unlike most store-bought PSLs.

Coffee isn’t allowed on the initial portion of the Autoimmune Protocol, but after going through my initial detox period, one of the very first things I reintroduced was coffee. I know, the experts usually recommend reintroducing other things first, but I really love the ritual of drinking a little coffee in the morning. I don’t drink it every day, but when I do, I usually mix half coffee and half coconut milk & more often than not, I make also make the beverage “bulletproof” by adding coconut oil (or you could add butter/ghee, if you tolerate dairy).

It might sound a bit weird to add coconut oil (or butter/ghee, if you tolerate dairy) to coffee, but I promise it’s delicious! Bulletproof coffee helps my digestion & keeps me feeling full longer. I typically mix freshly brewed coffee with warm coconut milk & a couple tablespoons of coconut oil. The whole thing goes in a high speed blender & is blended together until very frothy. Voila, dairy free bulletproof coffee.  Note: the blending step is not optional--it emulsifies the ingredients together, otherwise you just have oily coffee.

For this pumpkin spice version, I also needed to create an AIP-friendly pumpkin pie spice blend. I substituted mace for nutmeg, omitted the allspice, and added a little ground cloves. This spice mix is a great blend of warmer fall-ish/winter-ish/holiday-ish flavors. Now that I have it on hand, I find myself adding it to more than just pumpkin things, like homemade applesauce, and cranberry compote, and even mashed sweet potatoes.

If you’re following AIP & have not reintroduced coffee yet (or if that reintroduction did not go well), you could make this as a steamer instead.  Just omit the coffee & add additional coconut milk, or substitute brewed tea for the coffee.

Bulletproof Pumpkin Spice Latte (Dairy Free & Paleo)
serves two

Technically, my version is more of a cafe au lait (meaning, it has extra coconut milk), but for “Pumpkin spice latte” is more fun to say ;) 

6 fl oz / 3/4 c Coconut Milk
3 Medjool Dates, pitted & coarsely chopped
2-3 Tbl Organic Canned Pumpkin
1 tsp Pumpkin Pie Spice (see AIP recipe below)
1 tsp Vanilla (may omit on AIP)
6 fl oz / 3/4 c Coffee, freshly brewed, plus additional if needed (may substitute Tea if following AIP)
3 Tbl Coconut Oil

1. In a small skillet or saucepan, whisk together the coconut milk, dates, pumpkin, spices & vanilla. Bring to a simmer over medium heat, whisking constantly. 
2. Pour the heated milk mixture into a high speed blender or food processor, and add the coffee and coconut oil. Blend on high speed until smooth. 
3. Pour into two cups & enjoy.  Top off with additional coffee if desired. 

AIP Pumpkin Pie Spice
1 Tbl Ground Cinnamon
2 tsp Ground Ginger
3/4 tsp Ground Mace
1/4 tsp Ground Cloves

1. Mix all together & store in a small airtight container. 

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DIY "French" Vanilla Coffee Creamer (GF)

I love to have a cup of coffee most mornings... well, actually, it’s more like a cafe au lait (half milk, half brewed coffee), but who’s really keeping track.  I’m somewhat of a morning person, so I honestly don’t drink the coffee for the caffeine. I prefer to drink my coffee simply for the ritual of it.

Not much of my day-to-day life has structure anymore. I can set my own schedule, do my own things, which is both good and bad depending on the day. Even our mealtimes vary greatly from day to day (contingent on husband’s work schedule).

There’s something so special about the morning coffee ritual.  I warm my mug, half filled with milk, then add the hot coffee. Speaking of coffee, my in-laws gifted us some of this coffeein early 2013 and we’re completely hooked now....  It’s become one of our few grocery budget splurges.

But now comes the shameful confession portion.  Even though we drink relatively “fancy” coffee, and even though I’ve worked as a barista, I still have a guilty pleasure when it comes to coffee at home: french vanilla coffee creamer.  Yes, I’m cringing even as I write those words.

Not only do I hate the stigma of a french vanilla coffee creamer consumer (I have visions of gas station cappuccino, which is *another* occasional guilty pleasure of mine), but I know that creamer isn’t good for me.... Though I do feel somewhat better knowing that we’re not drinking the fat free or sugar free versions, even the regular coffee creamer is full of chemicals and unnatural ingredients.

Even more shameful is that I do not just add the faux creamer to my daily coffee, but I also became addicted to adding a splash to bowls of gluten free Rice Chex. YIKES! I’ve got to stop this cycle soon....  Before it gets any worse!

Luckily, Food52 posted a recipe for homemade coffee creamer. Why did I never think of making my own before now?!? It may not taste *exactly* like my favorite french vanilla store-bought variety, but I like that I can adjust the flavoring & sweetness to my own likings. And it’s free from chemicals & weird ingredients :)

Homemade “French” Vanilla Coffee Creamer (GF)
Adapted from Food52

When I worked as a barista, I was taught to make “french” vanilla beverages by adding a little bit of hazelnut syrup along with some regular vanilla syrup  but I have been unable to find any concrete information to back up that practice? Most sources simply say that “french” vanilla should taste more “custard-y.” So, I’m adding a little maple syrup to mimic that “custard-y” flavor found in store bought french vanilla coffee creamer.

1/2 c Milk
1/2 c Heavy Cream
1.75 oz / 1/4 c Granulated Sugar
1 Tbl real maple syrup
1 tsp Vanilla Bean Paste

1. Add the milk, cream, and granulated sugar to a small stainless steel sauce pan. Bring to a simmer on medium high heat, stirring constantly. 
2. Reduce the heat to low & continue to cook, stirring constantly, until the sugar completely dissolves, about 2 minutes. 
3. Remove from the heat, and stir in the maple syrup and vanilla bean paste. 
4. Cool the creamer completely, using an ice bath, before pouring it into a vessel (with a lid) for refrigeration. I like to use an old coffee creamer bottle. 
5. Shake well before use. Creamer will keep, stored properly, for approximately 2 weeks. 

Notes: 

• If you prefer to use an actual vanilla bean in lieu of the vanilla bean paste, add the seeds from half a vanilla bean to the sugar & mix well with your fingers to infuse the vanilla flavor into the sugar granules.  Add the sugar to the milk & cream and continue as directed above. Good vanilla extract may also be used, however, it will not have as strong a vanilla flavor. 
• To make a dairy free version, try substituting a nut milk or coconut milk for the milk & heavy cream.  
• Add other spices or flavorings if you like.  The dairy could be infused with other items like herbs. Or reduce the sugar, if you prefer a less sweet creamer. 
• Recipe easily doubles, if you go through copious amounts of coffee creamer :) The stove top cooking process just may take a little longer. 

This post contains affiliate links. 

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Vegan Chocolate Cake (GF)

Now I realize that this cake has both the words “vegan” and “gluten free” in the title, but bare with me :) Sometimes, you just really need a piece of chocolate cake. Sometimes, you run out of eggs & butter.

Sometimes, you have an ankle injury that makes going to the grocery store more difficult than usual.

But you STILL really want cake... (by the way, the "you" in this "hypothetical" scenario is actually me...)

Enter this chocolate cake.  The cake’s ingredients are ones that can usually be found in a well-stocked pantry.  It’s actually vegan (though neither my husband nor I couldn’t tell just from the taste) & I used my favorite GF flour blend to make it gluten free.

So now any day can be chocolate cake day! I know this recipe is most definitely one I’ll keep in my arsenal for any future dessert emergencies :)

Vegan Chocolate Cake (GF) 

adapted from Food52 

yields 8 servings 

6.35 oz / 1 1/2 c AP Flour (I used Jeanne’s GF AP flour mix to keep the cake GF)

1 oz / 1/3 c Unsweetened Cocoa Powder

1 tsp Baking Soda

7 oz / 1 c Granulated Sugar

1/2 tsp Sea Salt

8 fl oz / 1 cup Cold Water (I substituted a little cold coffee)

2.25 oz / 5 Tbl Neutral Oil (I used Vegetable Oil)

1 1/2 tsp Vanilla

1 Tbl Vinegar

Confectioners' sugar (for dusting) 

1. Preheat the oven to 350 F. Grease an 8” round cake pan. Line the bottom of the pan with a circle of parchment. Grease the top of the parchment too & set aside.  
2. In a large bowl, combine the flour, cocoa, soda, sugar & salt. Sift {yes, you actually need to sift this time, not just whisk}. 
3. In a separate bowl, whisk together the remaining wet ingredients. 
4. Whisk the dry ingredients into the wet & continue mixing until smooth & free from lumps.  
5. Pour into the prepared pan.  Tap the pan on the top of the counter to pop any air bubbles. 
6. Bake for 30 to 35 minutes, or until the top of the cake is springy.  
7. Cool the pan on a wire rack for 20 minutes, then turn out onto a plate & peel off the parchment paper.  
8. Dust with confectioners' sugar just before serving. 
9. Store any leftovers, well wrapped, at room temperature for a couple of days.  

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Homemade Pumpkin Spice Latte

I once read an article stating that 80% of Americans live within 20 miles of a Starbucks.  Well, I happen to be part of that lingering 20% that don’t live within 20 miles.  In fact, I’d have to drive a couple hours to get to the nearest true “coffee shop” (I’m not sure that McDonalds will ever count as a coffee shop in my book).  Oh one of the many “joys” of living in the middle-of-nowhere Texas :) 

I love coffee & coffee shops.  One of my most favorite jobs was in a coffee shop. I love creating & producing fancy beverages, as well as serving them to people.

Imagine my excitement and then sadness (plus a teensy bit of envy) when at the beginning of September, pumpkin spice lattes invaded social media. In south Texas, the beginning of September means we’re still in the thick of summer with temperatures remaining steady in the triple digits. All the pictures and mention of pumpkin spice anything made me really nostalgic for fall & for slightly cooler weather. I would have loved to taste a fall-themed beverage, even if I had to get it iced due to the scorching heat.  I even dreamed one night about getting a pumpkin spice latte....   

Instead of moping about not being able to buy a pumpkin spice latte, I decided to make my own!  I found a great post online for recreating the pumpkin spice syrup & I made a big batch one weekend. I cold brewed some coffee (which is better on my system these day) and mixed it with a generous portion of homemade foamed milk (all you need is a clean jar with a lid, a microwave & some milk).  A couple spoonfuls of the syrup & a sprinkling of cinnamon and I had my very own homemade pumpkin spice latte.

While traveling a couple of weeks ago, I finally bought myself a pumpkin spice latte.  But I realized that I may even prefer my homemade version! Thank goodness the batch of syrup is such a large amount--now I’m able to enjoy many, many PSLs at home, which I have been doing on a daily regular basis. 

Pumpkin Spice Latte Syrup 

adapted from A Beautiful Mess

2 cups water

10.5 oz / 1.5 c granulated sugar

3.75 oz / 0.5 c brown sugar

1/2 tsp ground cinnamon

2 cinnamon sticks

1/2 tsp freshly grated nutmeg

1/2 tsp ground ginger

1 whole clove

3.5 oz / 4 heaping Tbl pumpkin puree (NOT pumpkin pie filling!) 

1. Combine all ingredients in a small saucepan and stir just briefly to combine. 
2. Bring to a boil over medium high heat, not stirring. 
3. Strain into a jar & refrigerate once cool. Add back the cinnamon stick, if you like. 
4. Syrup will keep in the refrigerator for several weeks (in fact, I think the flavor improves after a couple days).  Shake/mix well before using.  

PS Latte/Cafe au lait
Due to some health issues, I have to make my coffee beverages more milky.  Feel free to adjust these ratios to your preferences.  

1 tbl Pumpkin Spice Syrup
3 oz strong coffee (recipe for cold brew follows, or use french press coffee) 
5 oz foamed milk (recipe follows) 
ground cinnamon, for garnish

1.  Add a tablespoon of pumpkin spice syrup to the bottom of a coffee cup.  Top with the strong coffee & microwave to warm. 
2. Make the foamed milk (recipe follows). Add the milk part of the foamed milk & stir to combine the milk with the syrup & coffee. 
3. Spoon the remaining milk foam over the drink & sprinkle with a little cinnamon.
4. Taste & add more syrup, if desired.  

Homemade Foamed Milk
adapted from The Kitchn

Milk
Small Jar with a Lid 
Microwave

1. Fill the jar just shy of half way full of fresh, cold milk.  Tightly screw on the cover. 
2. Vigorously shake the milk for 30 seconds.  (I usually do this over the sink just in case the lid leaks at all). 
3. Remove the lid & microwave the jar for 30 seconds. 
4. Pour the milk into hot coffee & spoon the foam on top.  

Note: do this just before serving & make only as much as needed--it really doesn't keep.

Cold Brew Coffee
Adapted from Food52

1/3 c Coffee Grounds (coarse ground is best)

1 1/2 c Cold Water

1. Mix the coffee and cold water in a mason jar. Cover and refrigerate 12 hours. 
2. Pour through a strainer lined with a coffee filter & place back into a jar. 
3. The concentrated coffee will keep in the refrigerator for up to 2 weeks. 
4. To use, mix with equal parts cold or hot water, adjusting the amount of concentrated coffee to taste.  

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