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Gluten Free Pancake Crash Course

So now that you’ve had this container of gluten-free flour mix sitting in your cupboard for the better part of a month, are you ready to do something with it?

That’s right, after yet another (and even longer) blogging hiatus, we have returned and this time we come bearing gifts…

And by gifts we mean pancakes, of course!

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Because here at Two Saucy Sisters, we believe that thick, fluffy pancakes should be accessible to everyone- including our gluten-free friends! ūüôā

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We decided to go with a basic, plain pancake recipe here to allow you guys to have some fun with it and add whatever you want to them. ¬†Chocolate chips, blueberries, cinnamon and raisins, or maybe for the more adventurous you want to try adapting some of our other pancake recipes- how about banana nut? Strawberry Shortcake? ¬†Pumpkin Gingerbread? ¬†Or why not Chocolate-Banana Upside Down pancakes? ¬†Are you drooling yet? ūüėČ

Of course, we couldn’t just have plain pancakes for breakfast (where’s the fun in that?) so, in the spirit of Fall, we topped ours with a little pear-apple concoction!

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Cinnamon, pears, apples, raisins and a splash of maple syrup goes a looong way, people!

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But before you go running to your kitchen to make these, let’s have a little chat about gluten-free baking. ¬†Well, okay, we suppose making pancakes isn’t exactly baking, per se, but it’s close enough, in our opinions!

The main thing to remember when adapting a recipe to use gluten free flour is that different types of flours have different liquid-holding capacities, so always cut back on the liquid by at least a third, then gradually add liquid in until you’ve reached the consistency you want. ¬†Which leads us to rule #2: when using gluten-free flour, your batter should be thicker than when using standard white or whole-wheat flour. ¬†This is especially true for pancakes if you want them to be thick and fluffy, which is obviously what¬†everyone¬†wants in a good pancake!

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Lastly, you will notice that we added a bit of coconut flour to the batter. ¬†This is not¬†entirely¬†necessary (in fact, our first trial didn’t use it) but it really does help make the pancakes thicker and fluffier. ¬†If you`re worried about a coconutty flavour, fear not because the small amount we’ve added doesn’t change the taste one bit! ¬†Coconut flour is also really easy to find (in Canada you can get it at the Bulk Barn). ¬†But if you decide to leave it out, you may want to cut back on the liquid slightly.

Anyways, now that you’ve been given a crash-course on gluten free pancake making, we hope you enjoy our recipe, and have fun adding all sorts of yummy add-ins to them! ūüôā

Gluten-Free Basic Pancakes

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Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 2

Ingredients:

2/3 c. High-fibre gluten-free flour blend
2 tbsp coconut flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon

1 egg, beaten
1/2 c. milk of choice (add more if necessary)
1/2 tsp vinegar
1 tbsp maple syrup or honey
1 tsp vanilla extract

Directions:

Pre-heat a non-stick skillet or pancake griddle over medium-high heat.

In a medium-sized bowl, combine all the dry ingredients.  Combine the wet ingredients in a separate, small bowl.  Add the wet ingredients to the dry ingredients and stir until just combined.

Drop spoonfuls of batter onto the pan (we found these worked better if we made them a little smaller). ¬†Once you see bubbles start to form and the edges begin to cook, flip and cook for another 2-3 minutes. ¬†Keep warm while cooking the remaining batter. ¬†Top with fruit, maple syrup, nuts, or whatever else you’d like! ¬†(Our recipe for the apple-pear “sauce” is below!)

Apple-Pear “Sauce”

1 apple, diced
1 pear, diced
1 tbsp corn starch or arrowroot flour
1 tsp cinnamon
3 tbsp raisins
1 tbsp maple syrup
1/4 c. water

Directions:

Add all ingredients except water to a small pot and stir to combine.  Add the water and bring to a boil.  Cook on high for 2-3 minutes, stirring frequently.  Turn the heat to low and simmer, stirring every couple minutes, until the apples and pears are cooked and the sauce has thickened.

~twosaucysisters

Have you ever tried adopting a recipe to be gluten-free?  What was challenging about it?

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Did You Miss Us?

Hi everyone- long time no see!

We’re pretty sure this is a record posting hiatus for us. ¬†In fact, we wouldn’t be surprised if you guys all thought we had given up blogging! ¬†But fear not, we have returned.

As you might remember, we had no internet for two weeks, which obviously made posting a little difficult- our wallets couldn’t handle Starbucks trips every day to use their wifi! ¬†But the thing is, even once we had internet we just had no motivation. ¬†We became very busy with classes, practice, and competitions (we had our first race in Montreal this past weekend!) and we were left with absolutely no inspiration. ¬†Nothing we created really seemed “blog-worthy”, and all of our meals were either re-makes or just thrown together quickly. ¬†In short, we were feeling kind of burnt-out.

But we think we’re ready to join the blog world again. ¬†It may be a slow return, so don’t be surprised if we aren’t posting quite as frequently as we usually do, but we will try not to leave you guys hanging for 3 weeks like we did this time!

And so what are we bringing you on our first post after being MIA for 3 weeks?

Flour.

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Yes, flour. What, were you expecting cake? ūüėČ

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Hey, flour is a main ingredient in cake, isn’t it? ¬†You never know- maybe we’ll try making cake with this flour? ¬†Stay tuned!

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So you’re probably wondering why we’re giving you a recipe for flour since it’s generally considered a raw ingredient that you¬†don’t¬†have to make yourself. ¬†And you’re right to be confused but allow us to explain…

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This is our very own all-purpose (high fibre) gluten-free flour blend! ¬†We decided that we want to start doing some more experimenting with gluten-free baking. ¬†Not because we’re switching to a gluten-free diet or anything- we just like a good challenge ūüėČ

We also want to make our blog accessible and beneficial for everyone- including all our gluten-free friends out there! ¬†Not to mention that we have a couple girls on the team who cannot eat gluten, so whenever we bake for the team we’ll be using this flour.

All the flours we used in this blend can be found at the Bulk Barn (or whatever bulk food store you have where you’re from). ¬†It’s high fibre, too, which makes it a great replacement for whole wheat flour!

So make this flour and then let the experimenting begin!

High-Fibre Gluten-Free Flour Blend

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Prep: 5 min
Makes: 4 cups

Ingredients:

2 c. Brown Rice Flour
1 c. Teff Flour
1/2 c. Corn starch
1/2 c. Tapioca flour

Directions:

Combine all flours in an air-tight  container and combine well.  Store in a cook dark place to use in all of your gluten-free baking.

~twosaucysisters

Have you ever tried using gluten-free flour?  What are your favourite flours to use?

See a Need, Fill a Need

Does anyone remember the movie Robots?

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There was one line from that movie that always stuck with us- it was Rodney’s motto, “See a need, fill a need!” ¬†Don’t you think that’s a great rule to live by? ¬†We sure do, and that’s what we try to do when we create recipes. ¬†Find out what people want and need and make a recipe that fulfills those requirements.

And that is precisely how these muffins came to be…

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You see, a family member of ours recently underwent knee surgery (Heather, I think you’ll be able to relate to this…) and has been on some serious pain meds for the past few days. ¬†Anyone who has ever had to go through this kind of thing before knows what kind of side effects medications like these can have…

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To put it a little more eloquently, this family member of ours has been experiencing some… difficulty with, you know… “moving things along”.

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The pain killers combined with the fact that he’s pretty well couch-ridden and can’t do a whole lot of moving around to (ahem) “shake things out” has left him with a little difficulty staying, well,¬†regular.

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This family member is also used to being very active, so now that he’s being faced with several months of significantly decreased amounts of exercise, he’s also put in a request that sweets and unhealthy snacks be kept at minimal levels around the house. ¬†(Did we also mention that this particular individual has quite the sweet tooth, and is somewhat lacking in will power? ;))

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He also likes to snack. ¬†A lot. So we knew what we had to do- create a snack that’s full of fibre, but is low in sugar, and unhealthy fats, and of course it has to taste good, too!

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And thus, the super high-fibre date n’ raisin mini-muffin was created! ¬†We decided to make these mini, because that way if he feels like he needs a little snack, he doesn’t have to commit to eating an entire muffin. ¬†But of course, these would be just as delicious if they were full-sized, all you’d have to do is bake them a little longer!

So what makes these high fibre? ¬†They have wheat bran, oat bran, rolled oats, and whole wheat flour. ¬†They also have dates and raisins, which are also good sources of fibre. ¬†So when all’s said and done, one of these mini muffins has 2 grams of fibre, which, considering their size, is quite a bit! ¬†And if you were to make them into large muffins, they’d be about 3 times the size, which would put them at about 6 grams per muffin!

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You could even amp-up the fibre content even more by adding some ground flax seeds and chopped almonds to these muffins- something we would’ve done if we hadn’t been all out!

And as for the taste? ¬†Well, we realize that you don’t often hear people saying “yummm… fibre…” but we promise you will love these! ¬†Everyone in our family loved these- in fact, we just made these yesterday, and we’re already thinking we’ll have to make another batch pretty soon…

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Mmmm fibre! ūüôā

Date-Raisin Mini Muffins

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Prep time: 15min
Bake time: 10-12min
Makes: 30 mini muffins

Ingredients:

1 c. whole wheat flour
1 c. bran
1/2 c. oat bran
1/2 c. oats
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt

1 egg
1/2 c. yogurt (any kind will do, we used strawberry!)
1 c. milk of choice
1 tsp white vinegar
1/4 c. maple syrup

1/2 c. dates
1/2 c. raisins

Directions:

Pre-heat oven to 350F.
Combine milk and vinegar and set aside for 5min (to make “butter milk”).
In a large bowl, combine the dry ingredients. In a separate bowl, combine the wet, only adding the milk after having sat for 5 min.
Pour wet ingredients into the dry along with the dates and raisins and stir until just combined.
Fill greased mini-muffin tins with the batter.
Bake for 10-12 minutes.

~twosaucysisters

Have you ever had a surgery and experienced difficult side effects after wards? What did you do to overcome those difficulties?

Simple Sunday

Sometimes, the food blog world kind of feels like an exclusive club.

Don’t take that the wrong way, we’re not saying that us bloggers and self-proclaimed “foodies” are snobs and won’t let anyone else into our club or anything- as a matter-of-fact, it’s quite the opposite. ¬†We love it when other people read our blogs and we always get excited when people tell us they’ve made our recipes! ¬†We spend lots of time trying to encourage everyone to give our recipes a try.

But the problem is that so often our recipes aren’t always doable by the general public.

Because let’s be real, here- how many people do you know who keeps things like coconut flour, nutritional yeast, xanthan gum, butter extract, peanut flour, stevia, and date paste stocked in their pantries and fridges? ¬†Unless you have at least one foodie friend, probably no one.

Over the past week this was brought to our attention.  While our recipes may look delicious, we were told by some people (in a completely friendly way) that they want to make some of them, but when they look at the ingredient list they have no idea what half of the stuff is, and it scares them off.

Basically, our recipes are so often geared toward the food-blogging crowd. ¬†People who aren’t deterred by unconventional ingredients and are willing to go to every random health food store in the city looking for one specific item.

But don’t you think we should make our content more accessible to the general public? ¬†Isn’t the purpose of writing a healthy food blog to get people in the kitchen cooking healthy food?

We’re not saying that we should all ran-sack our pantries and get rid of all those random ingredients, but we¬†are saying that we should all attempt to create recipes that appeal to¬†everyone on a more regular basis. ¬†If we want to help people become healthier, we can’t scare them off with weird and unknown ingredients, can we?¬†(Let’s be real, here, “nutritional yeast” is not the most appetizing-sounding thing)

Which is why we have decided to start a new weekly feature- “Simple Sundays”. ¬†We’re not going to stop using all the random ingredients we’re accustomed to buying (and off the record, most of the stuff we get can actually be found at No Frills or the Bulk Barn), but at least one day a week (aka-Sunday) we’re going to post a recipe that requires minimal ingredients, all easy-to-find and¬†recognizable to the general public, and is very simple¬†to make.

So to kick things off with our first official “Simple Sunday”, we decided to make you a snack! ¬†And what is simpler than roasted chickpeas!

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Here is the story behind this: a family member asked us for some help coming up with some healthy snack ideas. ¬†We gave this person a few ideas, like having a bowl of cut-up veggies in the fridge, making smoothies, having yogurt and berries, making healthy dips (like hummus ;)) and then we suggested roasted chickpeas. ¬†To our surprise, she had never heard of doing this before! ¬†Then we thought, if she hasn’t heard of this before, there’s probably a million other people out there who have never heard of eating roasted chickpeas! ¬†So we decided we had to fix this, and we went ahead and made¬†two¬†recipes for you. ¬†One sweet, one savoury, to appeal to everyone! ¬†Let’s start with the sweet:

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Maple and cinnamon!  There is no sugar added to these, (aside from the sugar in maple syrup) and no oil.  Just pure crunchy goodness!

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But there are a lot of other reasons why this recipe is an excellent snacking option, and that’s all thanks to the chickpeas! ¬†Chickpeas are very high in fibre, a great source of protein (not a complete protein, but if you’re eating a balanced diet you should have no problem getting all the amino acids required to make complete proteins) low in fat, sodium, and of course have no added preservatives or chemicals, so you can munch happily knowing everything that’s in your food!

So here’s the very simple recipe:

Maple-Cinnamon Roasted Chickpeas

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Prep: 5 min.
Bake: 30 minutes
Makes: 1 cup

Ingredients:

1 c. cooked chickpeas, rinsed and drained
1 tbsp maple syrup
1/2 tsp ground cinnamon

Directions:

Preheat your oven to 400F.

Pat the chickpeas with a towel to soak up the excess water. ¬†Place them in a bowl and toss them with the maple syrup and cinnamon. ¬†Line a large baking sheet with aluminum foil (shiny side down) and spread the chickpeas over it. ¬†Bake in the oven for 30 minutes, stirring every 5 or 10 minutes, until the chickpeas are crispy and browned. (don’t worry if some of them start looking a little bit black) Allow to cool completely, them place them in an air-tight container and store in the pantry for up to 2 weeks.

**this recipe can easily be doubled!

And now on to the savoury ones: chili chickpeas!

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This recipe has no salt, and only a teensy bit of olive oil- but loads of flavour, we assure you ūüôā

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So if you’re the kind of guy (or gal!) who doesn’t have much of a sweet tooth, these are probably right up your alley! ¬†If sensible snacking has been your Achilles heal, we strongly encourage you to give these a try! ¬†Even if you’ve never eaten chickpeas- we promise you won’t be disappointed!

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And if you don’t particularly enjoy spending lots of time in the kitchen, you can make a double batch and then you’ll have enough to last you for at least a week (depending on how quickly you eat them but we give you fair warning: these are addictive!).

Chili Roasted Chickpeas

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Prep: 5 min
Bake: 30 min
Makes: 1 cup

Ingredients:

1 c. chickpeas, drained and rinsed
1 tsp olive oil
1/4 tsp chili powder
1/4 tsp paprika
pepper (add as much as you like, more pepper = more kick!)

Directions:

Preheat the oven to 400F. ¬†Pat the chickpeas dry with a towel, and place them in a bowl. ¬†Toss them with the olive oil and the spices. ¬†Line a large baking sheet with aluminum foil (shiny side down) and spread the chickpeas across the sheet. ¬†Bake for 30 minutes, stirring every 5 or 10 minutes, until they are browned and crispy. (Don’t worry if a few of them become slightly charred-looking) ¬†Allow to cool completely, then store them in an air-tight container and keep them in the pantry for up to 2 weeks.

And that concludes our first Simple Sunday post! ¬†If you have anything you’d like us to post about for simple sundays, please send us an email at twosaucysistas@gmail.com, or leave a comment below! ¬†We’d love to hear from you ūüôā

~twosaucysisters

The Blueberry Classic

Remember a million years  a couple weeks ago when it was Pancake Tuesday, and we gave you a big list of all of the pancake recipes we have made since the start of our blog? You may also recall that at the end of that list we gave you a couple new recipes, but we decided to be mean and make you wait for them (how cruel of us!).  The first of the pair were our Cinnamon-Raisin Brancakes, which we shared with you not too long afterwards (we were trying to be nice since we made you wait).

But it has been 2 weeks now, and we have yet to share with you the second pancake recipe! ¬†But before you get mad, allow us to plead our case. ¬†We had every intention of posting said pancake recipe relatively soon after the brancakes were posted, but then we ran into a pile of exams and assignments, and by the time we could finally come up for air and give the blog a little love, we ran into some technical difficulties. ¬†So you should have gotten this recipe last week, and should already have been digging into your fifth consecutive stack of pancakes by now (because obviously you would’ve made them for breakfast every morning! :P) But instead your getting them 2 weeks late. ¬†So without forther a-do, we give you…

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Blueberry Buttermilk Pancakes!

Thick, fluffy, and full of blueberries, these were quite possibly the¬†best blueberry buttermilk pancakes we’ve ever had!

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These were actually the pancakes that we made the morning of Pancake Tuesday.  As you may have read, Pancake Tuesday was a childhood favourite for us, so when we woke up that morning we were both feeling a little bit sentimental and felt the need for a more traditional stack.  Because Pina Colada, Strawberry Shortcake,  and Beet Pancakes are all delicious, but sometimes you just have to go back to the basics!

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And we enjoyed every sentimental, down-home fluffy blueberry-filled bite! ūüôā

Blueberry Buttermilk Pancakes

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Prep time: 10 min
Cook time: 10 min
Serves: 2

Ingredients:

2/3 c. whole wheat flour
2 tbsp optional (can sub ground flax)
1/2 tsp cinnamon
1/2 tsp baking powder
1/4 tsp baking soda
dash of salt
1 egg, separated*
2/3 c. buttermilk**
1 tbsp honey
1/2 tsp butter extract (optional)
Blueberries

For the Blueberry Sauce:

3/4 c. frozen blueberries
1-2 tbsp maple syrup

Directions:

Heat a pancake griddle or non-stick pan over medium-high heat.  Spray with cooking spray.

Combine all the dry ingredients in a medium-sized bowl. ¬†In a separate bowl, combine the egg yolk, buttermilk, honey, and butter extract (if using). ¬†Stir together thoroughly. ¬†Place the egg white in a separate medium-sized glass (not plastic!) bowl. ¬†Using electric beaters, whip until the egg white form stiff peaks. **This step is optional. ¬†It will make your pancakes extra-fluffy, but you can skip this step and just add the egg white to to the rest of the wet ingredients along with the yolk if you’d prefer.

Add the wet ingredients (except the egg white) to the dry ingredients and stir until just combined.  Carefully fold in the egg white, being careful not to stir it too vigorously and lose the volume.  Drop the batter onto the griddle or pan and smooth into a round shape.  Sprinkle as many blueberries as you can fit onto the top of each pancake and lightly press them into the batter.  Cook for 2-3 minutes, or until bubble start to form and the edges begin to cook.  Flip and cook for another 2-3 minutes.  Repeat until you run out of batter.

*if you don’t have buttermilk, just add 1 tsp of vinegar or lemon juice to the milk and let it sit for about 1 minute, and you’ll have buttermilk!

For the Blueberry Sauce:

Add the blueberries and maple syrup to a small pot and bring to a boil.  Reduce the heat to medium-low and cook until the sauce thickens slightly, mashing up some of the blueberries,  about 4 or 5 minutes.

~twosaucysisters

Do you ever feel the need for a “classic” dish? ¬†What is your favourite pancake flavour?

All-Bran All-Good

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Does anyone remember this commercial?

It’s about Kellogg’s All Bran bars, and everyone is laughing at the guy eating one because he said it tasted great.¬†Bran? Tasting good?!? Ya, right!

Actually, these just happen to be some of our favourite granola bars! We don’t normally buy store-bought granola bars (making our own is just way too much fun!), but when we do those are often the ones we get! Of course, whenever we really like something, be it from a restaurant or a family classic, we just can’t help but remake it ourselves! Of course, we always try and go the healthiest route possible. ūüôā

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These granola bars are seriously easy to make, and are so portable! They don’t require¬†refrigeration¬†and can be tossed in a bag for and on-the-go snack.

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Another great thing about them is that they can be made with pretty much any flour, because they don’t require any rising, in fact, the flatter the better! We haven’t actually made them with a gluten-free flour, but we will do some trials and let you know how they go. Or, if you try it with a gluten free flour before we do, please let us know how they turned out! ūüôā

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And we mean really, who couldn’t use a little bran in their diet? And we¬†swear¬†they taste good!

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That’s the Two Saucy Sister guarantee!

Home-made All-Bran Bars

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Prep time: 15-20min
Bake time: 15min
Makes: 12 bars

Ingredients:

2 c. bran
1 cup whole wheat flour
1/2 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
2 tbsp ground flax seed

1 egg
1/2 c. honey
2 tbsp coconut oil
1/4 c. + 1/8th c. milk of choice
1/4 tsp almond extract

Directions:

Pre-heat oven to 400 F.
Combine wet and dry ingredients in separate bowls, then pour the wet ingredients into the dry and mix thoroughly, until it forms a slightly sticky dough that you can pick up with your hands.
On a cookie sheet-sized piece of greased parchment paper, roll out your dough until it almost completely covers the parchment. Make sure you flour your rolling pin as well as the surface of the dough to avoid sticking and tearing.
Once you have rolled out your dough, cut it into 12 bars (we used a pizza cutter). Then, cut a line through the middle of each bar, making sure to cut just the surface (not all the way through) for a more “authentic” look. Separate each bar so that there is a couple of centimeters or more of space between each bar. If you are having trouble moving them without them falling apart, bake them for 5 min and then separate them.
Bake for 15 minutes, or until they are firm and the edges are crispy and golden brown. Immediately transfer them to a wire rack to cool.

Rolling out the dough:

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Cutting the bars:

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Separating them before baking:

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~twosaucysisters

Do you have a favourite store-bought or home-made granola bar?

Dilly Dippin

Okay okay – the holidays are officially over and we are back at school! This means that our schedule will be less unpredictable and we will be posting much more¬†regularly. ¬†Over the break, we took a bit of a blogging break to spend as much time with our family as possible , we’ll be doing a holiday re-cap post very soon! ūüôā

But for now…

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More hummus!
Yes, we have an addiction. Another promise (after all, it is a new year, right?): we will give you a few recipes that aren’t hummus recipes this week! That doesn’t mean there won’t be more though ūüėČ .

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This is a dill version of our favourite dip! It was so tangy and full of dill flavour. If you love dill, you will¬†love¬†this hummus. If you don’t… well… probably not.

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We highly recommend that once you’ve had your first taste, you let this hummus sit in the fridge for at least four hours. The flavours really come out when they have had a chance to sit and mingle for a while.

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Now excuse us, we have some more hummus  recipes to develop!

Dill Hummus

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Time: 10 min
Makes: ~2 cups

Ingredients:

2 c. chickpeas (drained and rinsed if using canned)
1/4 c. olive oil
2 tbsp lemon juice
3 tbsp vinegar
1/4 c. tahini
1 clove garlic, minced
4 tbsp dried dill
1 tsp prepared yellow mustard
1/4 tsp salt
pepper, to taste
1/4 c. water

Directions:

Place all ingredients except water into a high-powered blender or food processor and blend until smooth, adding water gradually until you reach the consistency you desire. (keep in mind it will thicken as it sits in the fridge)

~twosaucysisters