Category Archives: Baked Goods

Paleo Banana Goji Muffins

~delicious~

Quite possibly the BEST muffins I have ever made!  I am really starting to fall in love with my new Convection oven.  It’s either the oven or it was just a good day for baking.  Either way, I think in another life I would definitely cash in on my love for baking.

I added Goji berries to these muffins; one because they are super tasty, and two, because they are a widely used Chinese herb.  Otherwise known as wolfberry, lycium fruit or  Gou Qi Zi (Chinese pinyin), these berries are good for Liver health (in Chinese medicine speak).

Without getting into it too much, Gou qi zi helps to improve vision and eye health (the eyes are strongly correlated to your Liver).  In addition they nourish the kidneys (responsible in both Western & Eastern medicine as your source of energy – otherwise known as the adrenals), nourish blood and are very moistening in nature.  To break it down even further, these tasty little berries treat blurred vision (something I definitely need help with after 3 years of graduate school), anemia, dizziness, sore back and painful knees as well as cough.  In addition, they have been useful in managing Diabetes.

Hard to imagine such a sweet, small thing packs such a nutritional and therapeutic punch… but believe it!  There is such thing as something that tastes good and is good for you at the same time!

The goods:

  • 3 cups almond flour
  • 1 1/2 tsp baking soda
  • 1 tsp salt
  • 3 organic, farm fresh large eggs
  • 2 tbsp grapeseed oil
  • 2 ripe bananas
  • 1/2 cup goji berries (re-hydrated)
  • 3 packets stevia

How to:

Preheat your oven to 350˚.

Mix all your dry ingredients (including the stevia) together in a larger bowl.  Beat your eggs and grapeseed oil in a smaller bowl.  Add this mixture to the dry mixture, mix together.  In your smaller bowl smash your bananas then fold into your batter.  Finally fold in your goji berries (pressed free of excess H2O).  Place in oiled muffins tins.

Bake for 20-22 minutes (keep in mind I’m using a convention oven, so your time will be up to 10 minutes longer in a regular oven).

Makes 6 good size muffins, eat just out of the oven with a pad of Organic butter!  Enjoy & let me know what you think!

~Erin


Chocolate-Coconut Protein Bites

A little sweet for you “primal’s” out there…  plus, it’s sugar-free and made out of only almond meal, so dig in.

Ingredients:

  • 2 cups almond meal
  • 1.5 scoops chocolate protein powder (I used Bluebonnet dual action)
  • 3 eggs
  • 1/4 cup grapeseed oil
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 4 packets stevia
  • 1/3 – 1/2 cup unsweetened large coconut flakes

Directions:

Preheat your oven to 350.  Mix the dry ingredients (almond meal, protein, baking soda, stevia & salt) in a medium bowl.  In a smaller bowl beat the eggs, and add the Grapeseed oil.  Add the egg mixture to the dry ingredients and mix together.  Add most of the coconut flakes (leave just enough to top the ‘bites’ before baking) and mix.  

Cover your pan with parchment paper & spray with coconut oil.  Scoop the ‘bites’ onto the pan.  Then top them with the remaining coconut flakes.  Makes 12-15 ‘bites’.  Bake for 8-10 minutes (I used a Convection oven, so 8 minutes was plenty).   Your coconut topping should be just browned.

Until next time…

erin


Monster Cookies

Monster Cookies

So good, even Grizzly wants some…  (though I know what you’re thinking… dogs will eat anything)… so you’re going to have to just trust me on this one.

Looking for a good pre and post workout carb load?  What better time to get your carbs in than right after a workout and what better time to enjoy some delicious protein rich, gluten-free cookies?  They are kind of like a cookie dough protein bar, but better 🙂

These cookies can be made sugar free as well, just substitute in the Stevia for the sugar below.  I made these for the first time for a group of power-lifters competing in a local raw lifting event to keep them energized and well fed and they just ate them up (literally).  

Keep in mind, these are gluten-free but not grain free, I felt the nut flour may be a little too heavy in this case.

Ingredients:

  • 1 cup Pamela’s Baking & Pancake Mix
  • 2 scoops Vanilla Protein powder
  • 1/4 cup sugar OR  5 packets Stevia (can change packet # to taste)
  • 2 large eggs
  • 1/2 cup Organic butter
  • 1 tbsp vanilla extract
  • 1/2 cup oats
  • 1/2 cup peanut butter chips

Directions:  

Preheat oven to 350˚.  Combine Pamela’s baking mix and protein in a large bowl.  In a medium bowl, whip eggs and add softened butter, vanilla & sugar.  Pour the liquid contents into the dry ingredients and mix.  Lastly add the oats and the peanut butter chips to the mix.  

Lightly grease baking sheet with coconut spray oil.  Scoop desired size cookie dough onto baking sheet (4-15).  Bake for 12-15 minutes, remove from oven and let cool.  

Eat as a pre-workout (1 hour out) treat to load glycogen stores for a killer workout.  

Until next time…


Cupcakes Galore

mmmmmm.... chocolate....

So, I have to give total props to www.elanaspantry.com for this, but since they turned out soooooo delicious; I thought I’d share.  I have to say I’m glad nobody saw me ‘taste-test’ the first one because it was ugly; and yet so delicious at the same time that I think I  may have blacked out.  So, it was also a good thing that I brought them to a party so that I didn’t devour the entire batch myself.

Ingredients:

Vanilla Cupcake Mix:

  • 2 large eggs
  • 1/4 cup grapeseed oil
  • 1/2 cup agave nectar
  • 1 tablespoon vanilla extract
  • 1 tablespoon freshly squeezed lemon juice
  • 2 1/2 cups almond flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda

Directions:

Preheat your oven to 350 degrees.

Whisk egg yolks with handheld mixer until pale yellow, add grapeseed oil, agave, vanilla and lemon juice; and whisk again.  In another small bowl, whisk the egg-whites until they stiffen with a handheld mixer and add to the previous mixture.

In another bowl combine the almond flour, salt, and baking soda.  Fold in the egg mixture and scoop the batter into your cupcake tins.

Bake for 20-30 minutes and let cool before you add the frosting.  For me it made 9 cupcakes.

Frosting:  

  • 1 cup dark chocolate
  • 1/2 cup grapeseed oil
  • 2 tablespoons agave nectar
  • 1 tablespoon vanilla
  • Pinch of sea salt

Directions:

Over low heat, melt chocolate with the grapeseed oil in a saucepan.  Add the agave, vanilla and sea salt.  Remove from heat and place in freezer until cooled (10-15 minutes).

Remove from freezer, whisk with handheld mixer until thickened and frost the cupcakes (as long as they are cooled) &…..

most importantly… ENJOY and maybe take a little longer to savor the goodness than  I did… keep checking in and one of these days I’ll work on a sugar-free (stevia) version.

till next time, be well ~

Erin


Pumpkin Protein Custard Squares

Pumpkin Protein Custard Squares

Ingredients:

  • 1 can Organic Pumpkin
  • 3 eggs
  • 1 scoop Whey Isolate Protein *you could probably get away with using more than this*
  • 1 tbsp Arrowroot powder
  • 1 tsp vanilla
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 3 packets Stevia

Directions:

Preheat oven to 375.

In a bowl whip the eggs, add all other ingredients and mix together.

Pour into a greased 9 by 9 pyrex pan and bake for 35 – 45 minutes until edges are browned and the smell of pumpkin is filling your house.

Take out and let cool.  The texture should be somewhat custard like.  Serve warm or keep in the refrigerator and serve cold.  Serves 6.

Nutritional breakdown: Total / Per square

  • Calories:   454 / 75
  • Fat:  23 g / 3.8 g
  • Carb:  31 g / 5 g
  • Protein:  36 g / 6 g

Top with Fage Greek Yogurt and some mixed berries and you’ve got yourself a delicious snack, breakfast or dessert!

Pumpkin a la mode, primal style... YUM!


    Chocolate Maca Blueberry Scones

    Craving a chocalat-ey treat?  Here is your chance to satisfy your sweet tooth without sugar & the added benefit of Maca (Lepidium meyenii).  Maca is one of my favorite herbs to supplement with.  It is an adaptogen; which means it helps you deal with stress (and who couldn’t use a little help with that)?!  It also helps with hormone regulation.  It has been said that the Inca used to eat this before going into battle to help fuel their stamina and strength and is a native herb grown in the Andean mountains.  It is a rich source of essential minerals, fatty acids and amino acids and can help normalize hormones; providing optimum levels of nutrients utilized by the body’s endocrine system. Oh yeah and they are grain-free too 🙂

    Ingredients:

    • 3 cups almond flour
    • 1/2 cup cocoa powder
    • 6 packets stevia
    • 1/2 tsp baking soda
    • 1/2 tsp sea salt
    • 2 tbsp maca powder
    • 5 tbsp coconut oil (melted)
    • 2 eggs
    • 1/2 cup frozen blueberries

    Directions:

    Preheat your oven to 350.

    In a large bowl mix almond flour, cocoa, stevia, baking soda, salt & maca powder.  In a small bowl combine eggs and coconut oil.  Pour the egg mixture in with the dry ingredients and mix together.  Fold in the frozen blueberries & scoop onto a greased baking sheet.

    Bake for 10-15 minutes.  Let cool and enjoy either as a breakfast with a warm cup o’ coffee or tea, a midday snack, or as dessert with a nice glass of coconut milk!

    Erin

    PS… The batch makes about 16 scones & be careful not to indulge too much… these babies pack a mean nutritional punch.  FYI for the 60 day challengers (at Skogg Gym)… Each scone is about 190 calories and about 16 g Fat, 6 g Carb & 7 g Protein.  The fat is mainly from the almonds & is a good source of clean healthy fats.  Hence, they should be a satisfying little treat & fit quite nicely into a Primal Diet.


    Cinnamon Toast Crackers

    By, kalebdf @flickr.com

    MMmmmmm, who doesn’t love cinnamon toast?!  Well, I’d been craving something sweet and bread-like and conjured these little treats up yesterday… so delicious… try with some cream cheese or even flavored cream cheese on top!

    Ingredients:

    • 3 cups Almond flour
    • 3 (or more) packets of Stevia: depending on your sweet tooth and your like/dislike of Stevia *If you like a more granular feel, try using Truvia*
    • 2 TBSP Cinnamon
    • 1/2 TSP sea salt
    • 2 eggs
    • 2 TBSP Grapeseed Oil

    Directions:

    Preheat your oven to 350.  In a medium bowl mix dry ingredients together.  In a small bowl whip the eggs and grapeseed oil together; then pour into the almond flour mixture.

    Grease two pieces of parchment paper and scoop 1/3 of your “dough” on the paper.  Place the second piece on top of your dough and press or roll the dough to about 1/16 of an inch thick.  Carefully remove top piece of parchment paper and cut your crackers into squares. *Optional:  Before you cut into squares, you can transfer the dough onto a greased cookie sheet (from the bottom piece of parchment); but this is not necessary.*

    Bake for 12-15 minutes until the edges have browned and remove from the oven to let cool, and enjoy!

    Makes about 60 crackers.


    Apricot Poppy Seed Bread

    Ever since I’ve stopped eating grains, I have seriously missed the taste of breads… that is until now!  You’ve got to check out this website and this ladies book, it’s totally worth it;  www.elanaspantry.com

    This bread recipe is roughly based on one of the recipes off her website and is delicious!

    Ingredients:

    • 3/4 cup coconut flour
    • 1 tsp baking soda
    • 1 tsp sea salt
    • 5 eggs
    • 1 tsp vanilla
    • 1/4-1/2 cup agave (to taste)
    • 1/2 cup grapeseed oil
    • 1/2 cup walnut pieces
    • 1/2 cup dried apricots (chopped)
    • 1 tbsp poppy seeds

    Directions:

    Preheat oven to 350.  In a small bowl mix coconut flour, baking soda and salt.  In another bowl beat eggs, grapeseed oil with the agave & vanilla.  Pour the dry ingredients in with the wet, then fold in the chopped apricots, poppy seeds & walnut pieces.  The batter will be a little more liquid than doughy, it will cook through just fine.  Pour into greased bread pan and bake for 30-35 minutes.  Let cool for about an hour then serve with butter or your choice of spread!

    Enjoy the deliciousness 🙂

    Till next time,

    Erin



    Baking Quiche for Dinner

    Or for any other meal… but for me, tonight, it’s going to be Quiche.  Of course sans grains, sans gluten and wheat, made with good ol’ nutritional almond flour and lots of love!

    Quiche crust:

    • 2 cups almond flour
    • 1 tsp baking soda
    • 1 tsp fresh rosemary
    • 1 tsp fresh thyme
    • 1 tsp sea salt
    • 1/3 cup grapeseed oil
    • 1 tbsp water

    Pre-heat oven to 350.  Mix dry ingredients together in a bowl.  Mix the grapeseed oil and water together then add to the dry mix.  Scoop into pie pan and press into the bottom and sides.  Bake for 12-15 minutes.

    Quiche filling:

    • 1 cup chopped kale
    • 1 cup mushrooms
    • 1/2 cup chopped onion
    • 1/2 yellow pepper (or whatever color you prefer)
    • 2 tbsp Olive oil
    • 6 eggs
    • 1/4 cup ricotta cheese

    Saute veggies in Olive oil for about 5-6 minutes.  In another bowl beat eggs & add the ricotta cheese.  Add sautéed veggies to the egg mixture & pour into pie pan.  Cook at 350 for 30-35 minutes and let cool before serving.

    Enjoy!

    Till next time~

    Erin

     


    A Primal Pie Crust & Apple Filling!

    by, Ann@74 @flickr.com

    It’s a winner.  Looking for a way to make your pie and eat it too?  Here is a purely primal option that I made for christmas morning.

    Pie Crust:

    Preheat oven to 350.  In a cuisinart grind:

    • 2 1/2 cups pecans
    • Add 1 tsp cinnamin,
    • 1 tsp nutmeg,
    • 1 tsp ground cloves
    • and 1/4 cup ginger (chopped).
    • Pour in 4 tbsp melted unsalted butter
    • and 1/4 cup stevia; mix.

    Press into pie pan and let cool in refrigerator for 1/2 hour.  After chilled, bake for 12-15 minutes in your pre-heated oven.  Let crust cool completely.  Fill with your choice of pie filling and bake as you would ordinarily.

    ready for baking...

    Apple Filling:

    Preheat oven to 325.  Peel 12 medium sized Granny Smith apples, slice (either by hand or with a food processor).  In a seperate bowl combine:

    • 1/4 cup stevia
    • juice from 1/2 lemon
    • 2 tbsp almond flour
    • 1 tsp cinnamin
    • 1 tsp ground nutmeg
    • 1 tsp ground clove
    • 2 tsp lemon zest

    As you fill your pie plate, layer the sliced apples, above mixture and dot with butter.  Once you filled your pie, spread melted butter on top.  Cover pie with aluminum foil and bake for 1:15.  Bake at 325 for 60 minutes.  Uncover pie and bake for an additional 10-15 minutes at 375.

    Cool and serve with whipped cream (made with stevia, vanilla and heavy whipping cream) or top with some honey sweetened Fage.

    Enjoy and Happy Holidays!

    Till next time, be well,

    Erin


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