sweet potato hummus

Sweet Potato Hummus

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I love sweet potatoes. I also love dips. Any good dip that I can use for veggies, chips, anything crunchy that I can put in something smooth. So good! The full elimination diet does not allow for traditional hummus made with chickpeas. Legumes and beans of all kinds are out of the picture for several phases of an extreme elimination diet. So how can we dip?!

This recipe replaces the chickpeas with roasted sweet potatoes. When cooked sweet potatoes are blended they create a completely different texture. Never use a food processor or blender for mashed potatoes, you’ll end up with gluey potatoes. However, when you use it for a dip the result is a silky smooth hummus that doesn’t make you feel like you’re dipping a celery stick into mashed potatoes.

The smoked paprika in this recipe is totally optional. If you are not yet to a phase of an elimination diet that allows nightshades please leave it out. However, if you’ve already passed that phase the smoked paprika will give a nice depth of flavor to compliment the sweet potatoes. If you still want some smokiness without the nightshades you can consider using liquid smoke, a tiny tiny little dash will do. Even better, use a smoked salt! I think it’s a noticable enough flavor to keep a bag of it in my pantry. Or, you could even smoke the sweet potatoes instead of roasting them. If you’re one of the lucky few who has an in-home smoker please do this and let me know how it turned out!

For dipping purposes you can always stick with the classic carrot and celery sticks. I also found that some brands of sweet potato or root vegetable chips are elimination diet safe. Check the ingredients closely to make sure there are no nightshades and nothing with gluten, corn, or any other common offenders.

What is tahini?

Tahini is a sauce made from toasted and hulled sesame seeds. Sesame seeds are a somewhat common food allergen so your specific elimination diet may eliminate them. Talk to your doctor about whether or not this ingredient needs to be included in your elimination diet. If you are eliminating sesame products simply exchange the tahini in this recipe for sunbutter. Aka sunflower seed butter. It will give the same texture and a similar flavor profile as well as provide some of the necessary fat that will make this sweet potato hummus extra rich and creamy.

Ingredients

  • 3 small sweet potatoes (about 1 lb), chopped
  • 3 tbsp tahini (use sunflower butter if avoiding sesame)
  • 1 tbsp + 1 tsp white wine vinegar
  • ¼ tsp smoked paprika or smoked salt (optional)
  • ¼ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp salt, or to taste
  • ¼ cup vegetable broth
  • olive oil
  • salt and pepper
  • 2 tbsp pepitas (optional for topping)

Instructions

  1. preheat oven to 450 degrees F
  2. on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper
  3. roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside
  4. let potatoes cool for a few minutes before transferring to a food processor or blender
  5. combine all ingredients and blend until smooth
  6. serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies
sweet potato hummus

Sweet Potato Hummus

Prep Time 5 mins
Cook Time 30 mins
Course Snack
Cuisine American
Servings 4 servings

Ingredients
  

3 small sweet potatoes (about 1 lb), chopped

    3 tbsp tahini (use sunflower butter if avoiding sesame)

      1 tbsp + 1 tsp white wine vinegar¼ tsp smoked paprika or smoked salt (optional)

        ¼ tsp garlic powder

          1 tsp dried parsley½ tsp salt, or to taste

            ¼ cup vegetable broth

              olive oil

                1/4 tsp pepper

                  2 tbsp pepitas (optional for topping)

                    Instructions
                     

                    preheat oven to 450 degrees F

                      on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper

                        roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside

                          let potatoes cool for a few minutes before transferring to a food processor or blender

                            combine all ingredients and blend until smooth

                              serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

                                Keyword citrus free, legume free, nut free
                                rate this recipe!
                                vegan gluten free carrot raisin mufffin tops

                                Vegan/Gluten Free Carrot Raisin Muffin Tops

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                                These vegan, gluten free carrot raisin muffin tops are everything you could ask for in an elimination diet recipe. I know that during phase one, with so many restrictions, I was absolutely dying for some baked goods. It’s really difficult to get satisfying vegan and gluten free recipes. I found so many that either used too many other eliminated ingredients like nuts or recipes that just turned out with an odd texture and bland flavor.

                                Here’s the straight scoop, vegan and gluten free baking is hard. Without eggs and gluten it’s really hard to get a proper rise and texture on breads and cakes. I first attempted this recipe as a traditional muffin but it didn’t quite work. The rise isn’t enough to give you that perfect muffin bite. So, I took the best part of the muffin and focused on that! Honestly, muffin tops are cakey cookies that might have some healthier ingredients, that’s what these are.

                                Now, if you are lucky enough to have sucessfully surpassed the tree nut phase of your elimination diet you may add some walnuts to this recipe for an extra crunch. Fold in 1/4 cup at the point that you add in the raisins. As far as options go I would recommend not leaving out the sugar topping. These vegan gluten free carrot raisin muffin tops aren’t very sweet without it and I think it adds just the right amount to have that little crunch of sugar on top.

                                What can you use instead of parchment paper?

                                Parchment paper is a staple in my house. My boyfriend is an amazing baker on top of all the cooking I do so we always have some in stock. You might not have it lying around though. So what can you use instead of parchment paper if you don’t want to buy any?

                                The simplest option that wont require any additional purchases is to simply grease the baking sheet. Use any neutral flavor oil, I like to use whichever oil I’m using in the recipe, for these vegan gluten free carrot raisin muffin tops, that would be avocado oil.

                                If you’re ready to say goodbye to parchment paper forever you can also look into a silicon baking mat or upgrading to nonstick baking sheets. Check out some highly rated ones here:

                                easy cleanup, no waste
                                cookies slide right off!

                                Ingredients

                                • 2 tbsp ground flaxseed
                                • 5 tbsp cool water
                                • 1 ¾ cup oat flour
                                • 1/3 cup rolled oats
                                • 2 tsp baking powder
                                • ½ tsp baking soda (remove for high altitude)
                                • 1 ½ tsp cinnamon
                                • ½ tsp nutmeg
                                • ¼ tsp salt
                                • ½ cup unsweetened applesauce
                                • 2 tbsp neutral flavored oil, I used avocado
                                • ¾ cup plain coconut or oat milk
                                • 1/3 cup sugar
                                • 1 ½ tsp vanilla extract
                                • ¾ cup shredded carrots
                                • ⅓ cup raisins
                                • 2 tbsp brown or white sugar for topping (optional)

                                Instructions

                                1. combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes
                                2. combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well
                                3. add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well
                                4. add the carrots to the wet ingredients
                                5. stir the dry ingredients into the wet ingredients, blend well
                                6. fold the raisins into the mixture
                                7. cover the bowl and refrigerate for at least 1 hour, overnight works too
                                8. remove from refrigerator and preheat oven to 400 F
                                9. spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving
                                10. sprinkle tops with sugar
                                11. bake for 25-27 minutes until internal temperature of 200 F is reached
                                12. cool completely on a cooling rack before serving
                                vegan gluten free carrot raisin mufffin tops

                                Vegan Gluten Free Carrot Raisin Muffin Tops

                                Prep Time 1 hr 30 mins
                                Cook Time 30 mins
                                Course Breakfast, Snack
                                Cuisine American
                                Servings 10 Muffin Tops

                                Ingredients
                                  

                                2 tbsp ground flaxseed

                                  5 tbsp cool water

                                    1 ¾ cup oat flour

                                      1/3 cup rolled oats

                                        2 tsp baking powder

                                          ½ tsp baking soda (remove for high altitude)

                                            1 ½ tsp cinnamon

                                              ½ tsp nutmeg

                                                ¼ tsp salt

                                                  ½ cup unsweetened applesauce

                                                    2 tbsp neutral flavored oil, I used avocado

                                                      ¾ cup plain coconut or oat milk

                                                        1/3 cup sugar

                                                          1 ½ tsp vanilla extract

                                                            ¾ cup shredded carrots

                                                              ⅓ cup raisins

                                                                2 tbsp brown or white sugar for topping (optional)

                                                                  Instructions
                                                                   

                                                                  combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes

                                                                    combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well

                                                                      add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well

                                                                        add the carrots to the wet ingredients

                                                                          stir the dry ingredients into the wet ingredients, blend well

                                                                            fold the raisins into the mixture

                                                                              cover the bowl and refrigerate for at least 1 hour, overnight works too

                                                                                remove from refrigerator and preheat oven to 400 F

                                                                                  spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving

                                                                                    sprinkle tops with sugar

                                                                                      bake for 25-27 minutes until internal temperature of 200 F is reached

                                                                                        cool completely on a cooling rack before serving

                                                                                          Keyword gluten free, nut free, vegan
                                                                                          rate this recipe!
                                                                                          easy pumpkin soup

                                                                                          Easy Pumpkin Soup

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                                                                                          This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.

                                                                                          I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!

                                                                                          If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.

                                                                                          Is canned pumpkin cooked?

                                                                                          Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.

                                                                                          Ingredients

                                                                                          • 1 small yellow onion, diced small
                                                                                          • 2 cloves garlic, minced
                                                                                          • 2 cups pureed pumpkin (can use canned, unsweetened!)
                                                                                          • 1 tsp dried thyme leaves
                                                                                          • 2 tsp dried rosemary
                                                                                          • ½ tsp black pepper
                                                                                          • 3 tsp salt, or to taste
                                                                                          • 2 cups vegetable broth
                                                                                          • 1 ½ cups oatmilk (or preferred unflavored milk)
                                                                                          • olive oil

                                                                                          Instructions

                                                                                          1. heat a soup pot over medium low, drizzle with olive oil
                                                                                          2. add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
                                                                                          3. add the garlic and saute 1 minute more
                                                                                          4. add the pumpkin and seasonings, mix well
                                                                                          5. add the broth and bring to a boil
                                                                                          6. add the oatmilk and lower heat to a low simmer
                                                                                          7. simmer for at least 10 minutes (no more than 30) to bring out the flavors
                                                                                          8. option to remove the pot from the heat and use an immersion blender to create a smooth soup
                                                                                          9. serve hot
                                                                                          easy pumpkin soup

                                                                                          Easy Pumpkin Soup

                                                                                          Prep Time 30 mins
                                                                                          Cook Time 30 mins
                                                                                          Course Appetizer
                                                                                          Cuisine American
                                                                                          Servings 6 servings

                                                                                          Ingredients
                                                                                            

                                                                                          1 small yellow onion, diced small

                                                                                            2 cloves garlic, minced

                                                                                              2 cups pureed pumpkin (can use canned, unsweetened!)

                                                                                                1 tsp dried thyme leaves

                                                                                                  2 tsp dried rosemary

                                                                                                    ½ tsp black pepper

                                                                                                      3 tsp salt, or to taste

                                                                                                        2 cups vegetable broth

                                                                                                          1 ½ cups oatmilk (or preferred unflavored milk)

                                                                                                            olive oil

                                                                                                              Instructions
                                                                                                               

                                                                                                              heat olive oil in a soup pot

                                                                                                                add the diced onion and saute over medium low heat until the onions start to stick, you want to bring out the sugars, low and slow is the way to go

                                                                                                                  add the garlic and saute 1 minute more

                                                                                                                    add the pumpkin and seasonings, mix well

                                                                                                                      add the broth and bring to a boil

                                                                                                                        add the oatmilk and lower heat to a low simmer

                                                                                                                          simmer for at least 10 minutes (no more than 30) to bring out the flavors

                                                                                                                            serve hot

                                                                                                                              Keyword legume free, nightshade free recipes, soy free recipes
                                                                                                                              rate this recipe!
                                                                                                                              Vegan gluten free sweet potato pie

                                                                                                                              Vegan, Gluten Free Sweet Potato Pie

                                                                                                                              As an Amazon Associate I earn from qualifying purchases

                                                                                                                              When creating recipes for my own elimination diet I was worried that I’d never be able to figure out a real dessert that could be eaten during any phase. I was wrong, this vegan, gluten free sweet potato pie satisfies every sweet craving with the creamy texture of a perfect slice of pie. Never let anyone tell you that you can’t indulge under so many restrictions.

                                                                                                                              In order to make the pie crust you’ll need to have finely ground oat flour. I attempted to make my own but I could never get it quite fine enough using just a food processor. I finally opted to buy some and it really made all the difference. If you choose to make your own just know that the crust might not hold its shape as well when you remove it from the pan. 

                                                                                                                              I did make my own sweet potato puree by simply boiling the peeled sweet potato cut into chunks and then using a stand mixer to make the puree. If you have canned or store bought puree that works just as well. Additionally, you can even exchange the sweet potato puree for pumpkin puree and make this recipe a pumpkin pie instead! Everything else remains the same.

                                                                                                                              I served this vegan, gluten free sweeet potato pie to a few vegan friends of mine and they were so excited about it! I was also excited to serve it with this sweetened coconut whipped cream, a totally vegan alternative to whipped cream that has more to offer than just the coconut flavor.

                                                                                                                              Feel free to use the following affiliate links to stock your kitchen!

                                                                                                                              Ingredients

                                                                                                                              For the Pie

                                                                                                                              • 2 cups sweet potato puree
                                                                                                                              • ¾ cup coconut cream
                                                                                                                              • 1 cup brown sugar
                                                                                                                              • ¼ cup arrowroot powder
                                                                                                                              • 1 tsp vanilla extract
                                                                                                                              • ½ tsp salt
                                                                                                                              • 1 tsp cinnamon
                                                                                                                              • ½ tsp nutmeg
                                                                                                                              • ¼ tsp ground cloves
                                                                                                                              • ¼ tsp ground ginger

                                                                                                                              For the Crust

                                                                                                                              • 1 ¼ cups gluten free oat flour (fine grain)
                                                                                                                              • 2 tbsp avocado or liquid coconut oil
                                                                                                                              • 4 tbsp cool water
                                                                                                                              • ¼ tsp salt

                                                                                                                              Instructions

                                                                                                                              For the Crust

                                                                                                                              1. grease a 9 inch pie tin with coconut oil
                                                                                                                              2. mix all ingredients in a medium bowl until incorporated
                                                                                                                              3. press dough evenly into pie tin and up sides

                                                                                                                              For the Pie

                                                                                                                              1. Preheat oven to 350 degrees F
                                                                                                                              2. mix all ingredients with a hand mixer or standing mixer until smooth
                                                                                                                              3. pour batter into crust
                                                                                                                              4. bake for 55-60 minutes, until center barely jiggles
                                                                                                                              5. cool for at least 2 hours at room temperature before serving
                                                                                                                              6. may chill up to overnight before serving with sweetened coconut whipped cream
                                                                                                                              Vegan gluten free sweet potato pie

                                                                                                                              Vegan, Gluten Free Sweet Potato Pie

                                                                                                                              Prep Time 15 mins
                                                                                                                              Cook Time 1 hr
                                                                                                                              Course Dessert
                                                                                                                              Cuisine American
                                                                                                                              Servings 12 servings

                                                                                                                              Ingredients
                                                                                                                                

                                                                                                                              For the Pie

                                                                                                                              • 2 cups sweet potato puree
                                                                                                                              • ¾ cup coconut cream
                                                                                                                              • 1 cup brown sugar
                                                                                                                              • ¼ cup arrowroot powder
                                                                                                                              • 1 tsp vanilla extract
                                                                                                                              • ½ tsp salt
                                                                                                                              • 1 tsp cinnamon
                                                                                                                              • ½ tsp nutmeg
                                                                                                                              • ¼ tsp ground cloves
                                                                                                                              • ¼ tsp ground ginger

                                                                                                                              For the Crust

                                                                                                                              • 1 ¼ cups gluten free oat flour fine grain
                                                                                                                              • 2 tbsp avocado or liquid coconut oil
                                                                                                                              • 4 tbsp cool water
                                                                                                                              • ¼ tsp salt

                                                                                                                              Instructions
                                                                                                                               

                                                                                                                              For the Crust

                                                                                                                              • grease a 9 inch pie tin with coconut oil
                                                                                                                              • mix all ingredients in a medium bowl until incorporated
                                                                                                                              • press dough evenly into pie tin and up sides

                                                                                                                              For the Pie

                                                                                                                              • Preheat oven to 350 degrees F
                                                                                                                              • mix all ingredients with a hand mixer or standing mixer until smooth
                                                                                                                              • pour batter into crust
                                                                                                                              • bake for 55-60 minutes, until center barely jiggles
                                                                                                                              • cool for at least 2 hours at room temperature before serving
                                                                                                                              • may chill up to overnight before serving with sweetened coconut whipped cream
                                                                                                                              Keyword corn free, gluten free, vegan
                                                                                                                              rate this recipe!
                                                                                                                              Creamy salad dressing

                                                                                                                              Creamy Salad Dressing

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                                                                                                                              Any home chef needs to have an arsenal of different dressings, condiments, sauces, and dips at their disposal. A good creamy salad dressing can go a long way in impressing dinner guests. Please do yourself a favor and step it up from a plain, boring oil and vinegar! 

                                                                                                                              Store bought creamy dressings are typically much less healthy than the other options on the shelf. They have all of the sugar that any store bought dressing does with the added bonus of tons of fat. And not healthy fat either, like olive or avocado oil, we’re talking bottom shelf milk solids fat. Plus all of the preservatives and additives that keep the dressing from separating.

                                                                                                                              This creamy salad dressing recipe uses coconut yogurt for a dairy free, soy free, nut free, option. Make sure you buy the plain coconut yogurt, vanilla would taste really weird here. If your diet is more flexible you can use any plain yogurt that you would like, even dairy if that’s what you’re into. 

                                                                                                                              The other vital key to creating the best salad dressing is salt. I cannot ever stress enough how important it is to taste your food as you season it! Start this one with ¼ tsp of salt and work up from there. Add a little bit at a time, tasting each time, until it’s just right. Salt brings out every other flavor. Without it you won’t get the sweetness of the honey or the tang of the yogurt and mustard. Everything is muted without our good friend salt.

                                                                                                                              Salads get a bad rap as a boring diet food. Here’s the trick, a green salad is not a meal! I’m sorry, no matter how hard you try, a green salad isn’t going to keep you full for hours. But, it is a great side dish or appetizer that can add a ton of veggies to your day.

                                                                                                                              The salad I used for the photo for this recipe is mixed greens, kale, carrots, cucumber, blackberries, and feta. Super simple, requires little chopping, and comes togeter in just a couple of minutes. You can add pretty much any fruit and veggie you like. If your diet allows you may also add nuts, seeds, croutons, anything crunchy to step it up even more.

                                                                                                                              Creamy salad dressing just feels more indulgent than a vinegar based one. As long as you make it yourself and don’t go overboard the dressing is just another healthy addition to this dish. The fats in salad dressings helps your body absorb many of the fat soluable vitamins found in salad veggies and gives you much more bang for your buck.

                                                                                                                              Ingredients

                                                                                                                              • 1/3 cup plain coconut yogurt (or any plain yogurt that your current phase of diet allows)
                                                                                                                              • 1 tbsp brown mustard
                                                                                                                              • 1 tbsp honey
                                                                                                                              • ¼ tsp salt
                                                                                                                              • ⅛ tsp pepper

                                                                                                                              Instructions

                                                                                                                              1. mix all ingredients together
                                                                                                                              2. serve with any of your favorite salads
                                                                                                                              Creamy salad dressing

                                                                                                                              Creamy Salad Dressing

                                                                                                                              Prep Time 5 mins
                                                                                                                              Course Salad
                                                                                                                              Cuisine American
                                                                                                                              Servings 6 servings

                                                                                                                              Ingredients
                                                                                                                                

                                                                                                                              • 1/3 cup plain coconut yogurt or any plain yogurt that your current phase of diet allows
                                                                                                                              • 1 tbsp brown mustard
                                                                                                                              • 1 tbsp honey
                                                                                                                              • ¼ tsp salt
                                                                                                                              • tsp pepper

                                                                                                                              Instructions
                                                                                                                               

                                                                                                                              • mix all ingredients together
                                                                                                                              • serve with any of your favorite salads
                                                                                                                              Keyword citrus free, dairy free, soy free recipes
                                                                                                                              rate this recipe!