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Posts Tagged ‘Breakfast’

My post from April 9,  Fabulously Frugal, Sprouted Lentils, reminded me that I have been wanting to share another fabulous way to save money on natural, gluten-free, and organic foods. A few months back I began actively seeking coupons, weekly sales, and special discounts for items that we regularly purchase from stores. At first I was skeptical – I though that there wouldn’t be coupons and sales for natural and organic foods – yet over the last few months I have found several ways to make these types of small savings add up – all without compromising on buying mostly local, fairly traded, and organic food! This week I’ll share my strategies for gluten-free, organic, and natural foods couponing.

Initially, I was inspired to investigate the possibilities of natural foods coupons by the Chinook Book. The book costs $20, but can be found on sale for $15 (we bought one at the Better Living Show for $10). It is filled with coupons for discounts on natural foods and at natural foods stores (and for many other green-ish businesses). In my household the Chinook Book quickly pays for itself. For example, for each of Portland’s Co-Op’s (People’s, Food Front, and Alberta Street) there are coupons for 5 dollars off a purchase of 25 dollars. That’s 25% off our groceries!

Click here to view a list of the natural grocery coupons in the Chinook Book.

Click here to view a list of the local grocery store coupons in the Chinook Book.

Keep an eye out for coupon books in your favorite grocery stores. New Season’s and Whole Foods each have in-store coupon books. (Whole Foods coupons are also available online.) People’s, Food Front, and Alberta Street Co-Ops (and other co-ops) share the bi-monthly Co-Op Advantage coupon book, though not all of the products are available at every store. Free, bi-monthly publications like Remedies for Life, Taste for Life, and Delicous Living frequently contain coupons, I pick them up at Food Front in Hillsdale. Other print publications frequently contain coupons, I like to scan neighborhood and weekly newspapers, as well as my favorite print magazines devoted to healthy lifestlyes. (Living Without and Whole Living frequently contain natural foods coupons.)

I’ve found a few coupon websites devoted to natural foods. Mambo Sprouts Coupons is affiliated with the coupon giant Coupons.com and is regularly updated with new coupons. Coupons.com, like the Sunday paper coupon inserts, is mostly for conventional foods, however, there are occasionally natural products coupons to be found on/in both. HealthESavers.com is also dedicated to natural foods, but it is updated only occasionally Whole Foods coupons are updated bi-monthly, but (of course) they are only good at Whole Foods.

Click here to view Mambo Sprouts coupons

Click here to view Coupons.com coupons.

Click here to view HealthESavers coupons.

Click here to view Whole Foods coupons.

Some natural foods companies offer coupons to people who sign up for their mailing lists or become their Facebook fans. Look for mailing lists and facebook pages that offer specific coupons when you sign-up or ‘like’ the company. I’ve had repeated success with directly contacting companies and requesting coupons. I send quick e-mail note telling the company what at I appreciate about them, which products I buy, and I request coupons. (Some even send samples!) I encourage you to contact some of these exciting companies.

Columbia Gorge Organics

Dr. Bronner’s Magic Soap (they make coconut oil too),

Food For Life (sprouted and gluten-free breads)

Nancy’s Cultured Dairy & Soy

(These links provide you with the contact page, but you must make the request.)

All of this may seem exciting and overwhelming, so here are three things that I do to keep couponing helpful and under-control.

#1. My own rule has become that coupons must be for something I would normally purchase (even without the coupon) or for special treats on special occasions. (They’re for saving money not spending more!)

#2. Organization is key. I keep a small 3-ring binder with clear pockets to organize all of my coupons. It’s cute, tidy, and fits easily into my purse or shopping basket. I’m sure to keep it with me and I’ve seen other shoppers eyeing it enviously!

#3. Combining coupons and sales is always best, so next week I’ll share how I keep track of sales.

Do you have any tips for gluten-free, organic, or natural-foods couponing? I’d love to hear any suggestions in the comments below.

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Streusel-Topped, Gluten-Free, Sourdough Coffee Cake

When:

Wednesday May 2, 2012; 6-7:30 p.m.

What:

Gluten-Free Sourdough Baking: How to Use Traditional Techniques with Gluten-Free Flours

Join me  for an evening of demonstrations, samples, and discussion. Learn to make your own sourdough starter, maintain an ongoing starter culture, and use it to leaven breads, cakes, and more! (Bring a small jar with a lid to take home your own starter.)

Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

3029 SE 21st Avenue

Portland, Oregon

Cost:

Free

Please call the People’s Co-Op to register, 503-674-2642.

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When:

Wednesday May 2, 2012; 6-7:30 p.m.

What:

Gluten-Free Sourdough Baking: How to Use Traditional Techniques with Gluten-Free Flours

Join me  for an evening of demonstrations, samples, and discussion. Learn to make your own sourdough starter, maintain an ongoing starter culture, and use it to leaven breads, cakes, and more! (Bring a small jar with a lid to take home your own starter.)

Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

Gluten-free natural levain starter

3029 SE 21st Avenue

Portland, Oregon

Cost:

Free

Please call the People’s Co-Op to register, 503-674-2642.

Links to some of the techniques & recipes featured in the class:

Gluten-Free Natural Levain (Natural Leaven, Sourdough) Starter Culture

Artisan Sourdough Bread Recipe, Gluten-Free 

Gluten-Free Sourdough Coffee Cake Recipe

Gluten-Free Sourdough Pancakes

Upcoming Free Event at People’s Co-Op:

Wednesday July 11, 6-7:30

Fermented Drinks: How to Make Refreshing, Probiotic Tonics

Beet Kvass

Learn to make kombucha tea, beet kvass, and a lacto-fermented fruit juice. These drinks are inexpensive, nutritious, and easy to make in your own kitchen!

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Gluten-Free Blueberry & Banana Muffins

Nutty and moist, simple and quick – these coconut flour, banana, and blueberry muffins are already a favorite around my house! I like to peel, mash, and freeze ripe bananas in a half-pint mason jar – then they’re always ripe and ready to make bread. Defrost frozen mashed bananas overnight in the refrigerator or on the countertop at room temperature for 1-2 hours before making bread.

Makes 12

¾ cup Gluten-Free All-Purpose Flour Mix

¾ cup coconut flour

½ cup whole cane, palm, or date sugar

2 tablespoons chia seeds

1 teaspoon baking soda

¼ teaspoon unrefined sea salt, finely ground

1 large egg,lightly beaten, at room temperature

1 cup whole coconut milk, at room temperature

1 cup mashed bananas, about 2 large

½ cup extra-virgin coconut oil or unsalted butter, melted, or a mixture of the two

1 cup fresh or frozen blueberries

Center the rack in the oven. Pre-heat  the oven to 375 degrees F. Line twelve muffin tins with muffin cups (see cooks note). (Conversely, line 4 mini (3-inch x 5-inch x 2 1/4 -inch) bread pans). In a large mixing bowl combine coconut flour, all-purpose flour, sugar, chia seeds, baking soda, and salt. Use a wooden spoon or the paddle attachment to mix until thoroughly combined, about 1 minute. Add the egg, coconut milk, bananas, and coconut oil or butter. Mix until a smooth batter forms, about 2 minutes. Slowly fold the blueberries into the batter. Fill muffin cups 3/4 full; use about 1/3 cup of batter in each cup (or fill bread pans 3/4 full by using about 1 cup of batter in each pan).

Bake until a toothpick inserted in the center comes out clean, about 15-20 minutes for muffins and 25-30 muffins for mini bread pans.  Cool in the pan or pans on a rack.

Cooks note:

Twelve muffin cups can be made from a piece of parchment paper measuring 12 inches by 16 inches. Fold the 12-inch side of the paper lengthwise into thirds, then fold the 16-inch length of paper into quarters. Unfold the paper. There should be 12, 4-inch squares on the paper. Cut along the fold lines. Use the bottom of a glass or ramekin that has an outside diameter slightly smaller than the inside diameter of the muffin pan. Invert the glass. Center the parchment paper over the bottom of the glass. Use your hands to fold the parchment paper down over the glass, creating a large muffin cup.  Repeat with the remaining papers.

This post was shared at the Real Food Forager’s Fat Tuesday blog carnival, at Simply Sugar & Gluten Free’s Slightly Indulgent Tuesday blog carnival, and at Kelly the Kitchen Kop’s Real Food Wednesday .

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Herbal Super-Foods Smoothie

Makes 3 ½ cups

Berries, homemade kefir, and an abundance of locally-grown and organic super-foods – it’s my favorite way to start the day!

1 ½ cups high-quality kefir

2 large egg yolks, from pastured hens (optional)

1 tablespoon local, organic bee pollen

1 tablespoon roasted dandelion root powder, see cooks note

1 ½ teaspoons nettle powder, see cooks note

1 cup frozen strawberries

1 cup frozen blueberries

1 large, fair-trade, organic banana

3 tablespoons organic flax meal (freshly ground flax seeds)

3 tablespoons organic, extra-virgin coconut oil

In the pitcher of a blender combine the kefir, optional egg yolks, bee pollen, nettle powder, and roasted dandelion powder. Blend on low until the powders are fully incorporated. Add the strawberries, blueberries, banana, and flax meal. Pulse on high until the fruit is fully incorporated. You may need to scrape down the sides of the pitcher and push the fruit towards the blade.

In a small saucepan, over low heat, warm  the coconut oil until just melted, about 1 minute. With the blender running on low, slowly pour the coconut oil into the pitcher. Blend until the oil is fully incorporated, about one minute. Serve immediately or store tightly covered in the refrigerator for up to one day.

Cooks note:

Dandelion root can be harvested from your backyard or garden and roasted quite readily. However, it is nearly impossible to grind into a fine powder without industrial grinding equipment. For this smoothie I recommend purchasing organic, ground, roasted dandelion from a reputable herb purveyor (like The Herb Shoppe in Portland and Brooklyn or Mountain Rose Herbs online).

Gathering wild stinging nettles and drying them at home is simple and quite rewarding (if you’re into it!). The best way to learn is always from someone else who has knowledge of the herb. Otherwise, purchase organic nettle leaf from a reputable herb purveyor (like The Herb Shoppe or Mountain Rose Herbs) or purchase wildcrafted nettles in the market and dry them at home. Grind dried nettle leaf in a clean coffee grinder until it is reduced to powder, about 30-60 seconds.

Click here for my Kefir Recipe.

This recipe was shared at the Real Food Forager’s Fat Tuesday blog carnival, at Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday, at Kelly the Kitchen Kop’s Real Food Wednesday, at Mind, Body, and Sole’s Wildcrafting Wednesday, and at Recipe Lion’s Favorite Spring Recipe Share.

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Gluten-Free Lemon & Poppy Seed Muffins

Makes 12

The classic combination of lemon with poppy seed has been updated in this allergen-friendly recipe. During the height of citrus season (late fall and early winter in the northern hemisphere) look for bergamots, a hybrid of lemon with bitter orange, to use in this recipe. The outer peel of bergamots (the zest) is valued for its high essential oil content. It brings a bright citrus flavor, the flavor of earl grey tea, to the muffins. Jennifer Katzinger’s Lemon Poppy Seed Muffin recipe from The Flying Apron’s Gluten-Free & Vegan Baking Book inspires this gluten-free, dairy-free, egg-free, and gum-free recipe.

1 ½ cups brown rice flour

1 cup Gluten-Free All-Purpose Flour Mix

¾ cup date, palm, or whole cane sugar

¼ cup poppy seeds

2 tablespoons chia seeds

1 ½ teaspoons baking soda

¾ teaspoon unrefined salt, finely ground

½ cup warm (about 100 degrees F) water

½ cup extra-virgin coconut oil, melted

4 tablespoons lemon juice (the juice of about 2 medium lemons)

1 ½ teaspoons (firmly packed) finely grated lemon zest (the zest of about 2 medium lemons)

1 ½ teaspoons vanilla extract

Adjust the rack to the center of the oven. Pre-heat the oven to 375 degrees F. Prepare a muffin pan with 12 paper liners (see cooks note).

In a large mixing bowl combine the brown rice flour, Gluten-Free All-Purpose Flour, sugar, poppy seeds, chia seeds, baking soda, and salt. Whisk until the mixture is evenly combined, about 1 minute. In a medium bowl combine the water, coconut oil, lemon juice, lemon zest, and vanilla extract. Add the mixture of liquids to flour mixture. Whisk until a smooth batter forms, about 1 minute.

Fill the muffin cups ¾ full (about ¼ cup of batter per muffin). Bake until a toothpick inserted in the middle comes out clean, about 20-25 minutes. Cool in the pan for 10 minutes. Use a heat-safe spatula to loosen the edges of the muffins from the pan. Remove from the pan and place on a rack to cool completely. Cover tightly and store in the refrigerator.

The large, rounded fruit on the left is a bergamot, the others are lemons

Cooks note:

Twelve muffin cups can be made from a piece of parchment paper measuring 12 inches by 16 inches. Fold the 12-inch side of the paper lengthwise into thirds, then fold the 16-inch length of paper into quarters. Unfold the paper. There should be 12, 4-inch squares on the paper. Cut along the fold lines. Use the bottom of a glass or ramekin that has an outside diameter slightly smaller than the inside diameter of the muffin pan. Invert the glass. Center the parchment paper over the bottom of the glass. Use your hands to fold the parchment paper down over the glass, creating a large muffin cup.  Repeat with the remaining papers.

What is a Bergamot? A fascinating explanation, collection of recipes, and interesting links from David Lebowitz.

This was shared on Fat TuesdaySlightly Indulgent Tuesday, and Real Food Wednesday.

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Gluten-Free Sourdough Sticky Buns

Makes 8

These extravagantly sweet cinnamon sticky buns are topped with a mixture of butter, whole cane sugar, maple syrup, and pecans. They’re so indulgent that I only serve them on the most special occasions!

1 ½ cups whole cane, palm, or date sugar

1/3 cup, plus 4 tablespoons melted unsalted butter or ghee, plus more for greasing the pan

½ cup maple syrup

1 cup raw or crispy pecans

1 tablespoon cinnamon

½ cup raisins or currants

1 recipe Gluten-Free Sourdough Coffee Cake dough

Gluten-Free All Purpose Flour for rolling out the dough

Generously grease a 9-inch x12-inch glass or ceramic baking dish with butter or ghee. In a small saucepan combine 1 cup of the whole sugar, 1/3 cup of the melted butter, and the maple syrup.  Stir constantly over medium heat until the sugar melts, about 5 minutes. Pour the mixture into the baking pan. Scatter the pecans evenly over the surface of the sugar mixture. (This forms the topping when the sticky buns are inverted after baking.)

In a small bowl combine ½-cup of the whole cane, date, or palm sugar with the cinnamon.

Cover your work surface with a pastry cloth or flour-sack towel. Dust generously with flour. Scoop the dough onto the cloth. Dust it with flour as needed to keep from sticking. Use your hands to form the dough into a rectangle roughly twice as long as wide. Use a rolling pin to roll it out into a rectangle about 10 inches x 16 inches x ½-inch thick. Brush the top of the dough with the remaining 4 tablespoons of melted butter. Sprinkle the cinnamon sugar mixture over the entire surface of the dough. Scatter the raisins evenly.

Rotate the pastry cloth or towel such that one short side of the pastry is facing you. Start with this short side and roll away from you. Use the cloth and both hands lift to the edge and tightly roll-up the pastry. Transfer the roll – seam side down – from the cloth to a large cutting board. Use a chef’s knife to slice the roll into 8 equal slices. Arrange the buns close together on the topping.

Sticky buns are ready to bake

Cover loosely and set in a warm (about 75 degrees F) place to rise until the buns expand to fill the pan, about 3-4 hours.  (Alternately, this recipe can be made a day in advance, tightly covered, and refrigerated for 12-24 hours. The buns will rise slowly in the refrigerator and be ready to bake the next day.)

Fully baked and ready to invert

Adjust the oven rack to the center of the oven. Preheat the oven to 375 degrees F. Bake until the topping (on the bottom) bubbles throughout the buns and the top is evenly browned, about 30-35 minutes. Remove from the oven. Immediately, place an inverted serving platter over the buns. Quickly and without hesitation, flip the sticky buns onto the serving platter. Serve while still warm (or if baked in advance, reheat in a warm (about 250 degree F) oven for 15-20 minutes prior to serving). Store any left-over buns tightly wrapped in the refrigerator.

This post was shared on Slightly Indulgent Tuesdays and Real Food Wednesday.

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