Category Archives: Breakfast

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


Whey Crepes

So, I’m still pretty much Primal as far as going sans grains but I’m in the process of shifting my diet toward less fats these days.  While I do think fats (at least good clean fats) are a very important part of our diet, for me, I do better at around 30 – 40% in my diet.  So, here is a little post workout snack I made up today after doing some sprints outside before the torrential downpour ensued.

Crepes with cottage cheese & berries

With a little help from Emily Zaler; here is my creation:

Ingredients:

  • 1 scoop unsweetened whey isolate protein
  • 1/2 cup egg whites
  • 1/2 tsp vanilla
  • 2 tbsp flax seed
  • 2 – 4 tbsp cottage cheese
  • 1/2 cup mixed berries

Directions:

In a bowl mix egg whites, protein powder, vanilla & flax seeds.  Pour mixture into warm pan and let fill the bottom.  Cook like an omellete and fill with your cottage cheese & berries.  Flip one side over the top, continue cooking until crepes are browned and serve!  Sooooo good!

Whole eggs are optional as well to add a little extra goodness to your treat.  Also you can use a flavored Whey protein or add a dash of stevia to taste.

Enjoy & for all of you partaking in the 60 Day Challenge at Skogg Gym, this recipe is a little better fit.

Nutritional breakdown:

  • Approx – 290 calories
  • Fat – 9 grams
  • Carbs – 14 grams
  • Proteins – 38 grams

Till next time~

Erin


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

 


Leftover Fritatta

Happy post Thanksgiving…. and if you happen to have any leftovers here’s a great way to use them.

Ingredients:

  • Leftover stuffin’
  • Half a pack of Bacon (diced)
  • 8 eggs
  • 4 slices provolone cheese
  • 3 small tomatoes (enough to cover the frittata)

 

 

Directions:

Preheat oven to 350.  In a skillet reheat stuffin’ and cook bacon, press into bottom of skillet, then turn heat to low.  In the meantime whip eggs together in bowl and pour over the meat mixture.  Let cook for 5 or so minutes then add cheese and tomatoes on top.  Place the skillet in the oven and cook for about 20 minutes until eggs are firm and browned.  Broil for the last few minutes until desired crispness.

Enjoy!


Fall Griddle Cakes (sans grains)

One of my favorite things about this time of year is being able to bake with pumpkin pie spice…. last weekend I got to visit with both my boyfriend (whom I rarely get to see as he lives in Idaho while I’m busy here in Portland studying/working and living) & my yellow lab; Grizzly.  It was almost like a vacation, we got to play at the coast and enjoy a very beautiful sunny day there with 40 or 50 members of my gym for a little challenge as well as relax & of course make up some of these delicious pumpkin griddle cakes…  enjoy.

Directions:  First, beat eggs together, then add the banana and mash together.  Mix the rest of the ingredients together in a bowl.  On a heated and properly oiled/buttered pan, pour mixture (better to do one pancake at a time) onto pan.  Cook on low to medium heat and flip carefully (these hold together a little looser than normal pancakes).  Top with butter, apple butter, fresh berries or whatever you fancy and ENJOY!

The recipe can be modified; reduce eggs to 2, and almond butter to 2 tbsp.  Reduce the baking soda & powder to 1/2 tsp.  Moderate the other ingredients and mix to a “pancake” consistency; i.e. add the coconut flour only until it’s the right consistency.

Happy Fall… stay tuned for more Primal, grain-free Thanksgiving ideas!

Till next time

Be well~

Erin


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