Apple Cinnamon Muffins

December 6, 2013 Kate

I'm going to keep this short and sweet..these are flourless and delicious! I used almond butter to create this recipe and it works well will apples and cinnamon! Nut butters work great to hold baked goods together and give them structure. You can use this recipe as a template and change out the nut butter, fruit and spice. I think chocolate chips with almond butter would be mmmmmm....but what isn't yummy when you combine nuts and chocolate!!

I drizzled a caramel sauce over the top, but that is optional. I am still trying to create a caramel recipe that is low in sugar, but Swerve doesn't work well in this application. I used my experiment on these muffins, but suggest using a recipe that we know works. I suggest Elana's Pantry Dairy Free Caramel Sauce or this one from Smitten Kitchen that includes butter, but I would use full fat coconut milk in place of heavy cream and coconut sugar. I think butter is what gives caramel sauce that caramel taste...in my honest opinion.

Recipe: Apple Cinnamon Muffins

Ingredients

1 cup almond butter
1/4 cup granulated sweetener (Swerve for no sugar option)
2 tbsp arrowroot powder
2 pastured eggs
1 tsp vanilla extract
1 tsp lemon juice
1 tsp or more cinnamon
1/2 tsp baking soda
1/8 tsp sea salt
1 heaping cup apples, peeled and diced (1 apple)
Caramel sauce*

Instructions

Peel and dice the apples. Toss with a couple sprinkles of cinnamon, set aside in a large mixing bowl
Place all of the remaining ingredients in a food processor and combine
Pour the batter over the apples and combine well.
Spoon the batter into a lined muffin tin. You should get 6 large muffins or 8 regular sized muffins
Bake at 350 for 25-27 minutes
Remove from the oven and let them sit for a few minutes. Drizzle with caramel sauce.

Variations

*See above for caramel sauce recipe links.

If you are an Amazon shopper, would you be so kind to use my affiliate link to make your purchases. It is at no cost to you, it does provide a tiny kickback to Kate’s Healthy Cupboard. This allows me to continue making and testing recipes for free. Thanks so much!!

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Kate's Healthy Cupboard - Gluten Free Recipes

Lemon Blueberry Breakfast Bars

July 2, 2013 Kate

So typically decadent bars are not something I eat for breakfast, but it seems like the perfect name for this recipe. This lemony piece of deliciousness is actually the perfect refreshing treat anytime!

I chose to drizzle it with a lemon glaze to add some extra flavor, but it's not necessary. This would also be good with any berry or a mix of berries. You could do blueberries and strawberries and make it a 4th of July treat for your BBQ this holiday weekend!!!

The recipe calls for granulated sweetener and a powdered sweetener for the icing. I used my favorite natural sugar alternative Swerve and it's on sale until July 7th!!! I use Swerve in all of my baked goods and ice cream recipes, it's the perfect healthy substitute and with a buy 2 get 1 free sale, it's time to stock up!! And, it's free shipping when you spend over $30 and it's unlimited packages (so for every 2 packs you buy, you get a bag free)! For this recipe I'd order at least 2 bags of the granulated so you get the free bag and one of the confectioners (powdered) or you can simply run the granulated thru a spice grinder or blender to powder it. That way you qualify for free shipping!

Lemon Blueberry Breakfast Bars

Ingredients

1/2 cup coconut flour
1/4 cup almond flour
3 pastured eggs (I order from Tropical Traditions)
3/4 cup full fat coconut milk
1/3-1/2 cup granulated sweetener (I used Swerve for sugar free option)
1 1/2 tbsp fresh lemon juice
1 tbsp lemon zest
1/2 tsp baking soda
1/4 tsp sea salt
1/2 cup fresh organic blueberries* (or more if you prefer)

Icing:

3/4 cup powdered sweetener (I used confectioner Swerve for no sugar option. You will need to run granulated sugar through a spice grinder or blender to prevent grainy icing)
4-5 tbsp fresh lemon juice
1/8 cup non-dairy milk (I used So Delicious unsweetened vanilla coconut milk)

Instructions

Combine the flour, sugar, salt and soda in a bowl and set aside
Beat the eggs, coconut milk and lemon juice in a large bowl
Combine the flour with the wet ingredients and the zest and mix until all of the clumps are out
Fold in the blueberries
Pour batter into a 8×8 greased dish
Bake at 350 for about 30 minutes

For the icing:

Place all of the ingredients in a blender and combine
Drizzle over the bars once they have cooled.

Variations

*Any berry or combination of berries would work in here. I would cut any berry besides blueberries into smaller pieces.

For some reason, baked goods that use coconut flour tend to taste better cold. I suggest storing this in the refrigerator until you serve it or if you happen to have any left over!!

Grain Free Skillet "Corn" Bread

November 29, 2012 Kate

As many of you know, I have used plantains as a base for some of my recipes. I quickly found that plantains have a bit of a corn taste to them when cooked. When I made this "Tortilla" Chip Recipe, I knew I had found a corn meal replacement...and a substitute for my corn tortilla chip addiction! A couple years ago, tortilla chips were my go to snack since they were gluten free. Today, I won't touch anything made with corn for many reasons, including that it can be irritating to the gut and it's one of the main GMO foods sold today!

Recently I created a simple Grain Free "Corn" Tortilla Recipe made from roasted plantain chips ground into a meal. This got the creative juices flowing...what else can I make with "corn" meal? How about some skillet corn bread to serve along side your favorite soups and stews this winter (maybe try The Paleo Mom’s Hearty Beef Stew, Offal (But Not Awful) Stew or Paleo Pumpkin Chili)! This dense bread was a huge hit served straight from the oven with some grass-fed butter!

Inspired by a recipe from Nom Nom Paleo

Grain Free Skillet “Corn” Bread

Ingredients

1 1/4 cups Honeyville Almond Flour
1 cup roasted plantain chip meal*
2 pastured eggs (I order from Tropical Traditions)
2 1/2 tbsp grass-fed butteror ghee
1 tbsp lemon juice
1 tbsp apple cider vinegar
1-2 tbsp honey (optional)
1 1/2 tsp baking soda
1/4 tsp sea salt

Instructions

Preheat the oven to 350
Combine the flour, plantain meal, soda and salt in a bowl
Cut 1 1/2 tbsp of cold butter into small pieces and toss into the flour mixture. With hands, work the butter into the mixture so it’s crumbly
In a small bowl, whisk the eggs, lemon juice, vinegar and honey
Melt the remaining 1 tbsp of butter over medium heat in a cast iron skillet
Dig a little hole in the center of your flour mixture and pour the egg mixture in the flour. Mix until a dough is formed
Turn off the skillet. Make sure the melted butter is covering the entire bottom of the skillet
Place the ball of dough in the center of the skillet and press down until it’s about an inch and a half high
Transfer the skillet to the oven and bake for 20 minutes

Quick notes

*About 2 cups of chips yields 1 cup of meal. Roasted plantain chips can be found in the bulk section at Sprouts or in the pre-packages bulk section of Whole Foods. They should only contain plantains, palm oil and salt.

Variations

Solidified coconut oil may work in place of the butter, but I have not tried that.

Feel free to spice this up with some jalapenos or other spices!

Cranberry Pecan Muffins

November 19, 2012 Kate

Looking for something sweet to make for your Thanksgiving breakfast? These muffins are the perfect combination of tart with a bit of sweetness. I saw this muffin recipe from Cook's Illustrated...made with tons of gluten of course...and I was up for the challenge to make it grain free. It worked and needless to say, two batches were gone in a matter of days around here! The crumbly topping turns crisp once they are cooked and adds so much flavor along with the ground up pecans that make up some of the batter!

Grian Free Cranberry Pecan Muffins

Ingredients

Topping:

1/4 cup pecans
1 tbsp almond flour
1 1/2 – 2 1/2 tbsp granulated sweetener (I used 2 tbsp Swerve plus 1/2 tbsp coconut palm sugar to help it get crisp and add a brown sugar taste to it)
1 tbsp cold grass-fed butter*

Muffins:

1 1/3 cups almond flour
3/4 cup raw pecans, roasted
2 eggs
1/3 – 1/2 cup granulated sweetener (I used 1/2 cup Swerve to reduce sugar amount)
3 tbsp grass-fed butter or coconut oil, melted and cooled
1 tsp lemon juice
1/2 tsp baking soda
1/4 tsp sea salt
1 cup fresh cranberries
1/2 tbsp additional sweetener (I used Swerve)

Instructions

Preheat oven to 350 so it’s ready to go. When combining an acid (lemon juice) with baking soda as a leavening agent, you need to get the item in the oven as soon as you mix those two ingredients together.
In a dry skillet, roast the pecans. Remove from heat and place single layer in freezer for later. This is important or pecans will turn to butter if you try to food process them when they are warm
In a Food Processor, combine all of the topping ingredients and pulse a few times until the mixture looks like coarse sand. Pour into bowl and set aside
In a large mixing bowl, combine the almond flour, sweetener, salt and soda, set aside
In a small mixing bowl, whisk the eggs with the butter or oil and lemon juice, set aside
Place the pecans in the Food Processor and pulse until it looks like coarse sand. It may look a bit wet, that’s ok, just don’t let it turn to pecan butter
Add the pecans to the flour mixture and set aside
Place the cranberries and additional sweetener in the Food Processor
and pulse until the cranberries are in small pieces
Make sure your muffin pan is lined and ready to go as you start to combine the wet with the dry ingredients
Pour the egg mixture into the flour mixture and combine. Fold in the cranberries
Spoon batter into muffin tins, you should get 9-10 muffins
Place a spoonful of the topping onto each muffin, spread it out and press down a bit
Bake for 25-28 minutes until a hint of brown on top

Quick notes

*Coconut oil would work, but butter is what gives it the brownie and crispiness as well.

These are so good they could be served for dessert!!!

If you want to try Swerve or need to order more, use coupon code KATE10 for a 10% discount. Swerve is my favorite sugar replacement. It is the only sugar alcohol that will not cause tummy troubles and it does not raise blood glucose levels.

Grain Free Pumpkin Bars

November 14, 2012 Kate

Today is World Diabetes Day and the month of November is Diabetes Awareness month. I was asked to partake in a food bloggers event today that Carolyn from All Day I Dream About Food is hosting. She is doing a giveaway for a Kitchen-Aid Mixer. Head over to her page to enter to win and check out all of her low carb recipes while you are there!!!

Did you know that Type 2 Diabetes is no longer known as adult on-set, we are seeing so many cases in young children! This is just one more reason for you and your family to eat a low starch/sugar diet. At the end of the day, carbs are sugar...yes that includes fruits, sweet potatoes, etc. This is why I try to create recipes that are low starch and make going grain free that much easier. I have a sweet tooth so I also always give the option for a natural sugar replacement (my favorite that does not raise blood sugar levels is Swerve...and it's on sale the entire month of November)! There are essential amino acids (from proteins) and essential fatty acids that the body must have, but there is no carbohydrate that is essential! "What about fruit, it has so many nutrients?" I hear this often! There is a vegetable out there that can provide the same amount or more of the same nutrients without raising insulin levels. We just don't need them to thrive and survive!

I was asked to make my Pumpkin Butter Truffles for a family dinner this past weekend. I had some pumpkin leftover and a desire to bake leftover as well. I threw together this recipe and hoped for a delicious result as I stuck them in the oven. The batter tasted fantastic, so I knew they would taste good, but just didn't know if they would rise, fall or something in between! The result...huge hit!!! These are so moist and not to sweet.

Grain Free Pumpkin Bars

Ingredients

2/3 cup Honeyville Almond Flour
1/2 cup pumpkin
2 eggs
3/4 cup almond butter (I use the roasted self grind at Whole Foods)
1/2 cup Swerve (Palm sugar* works here if you prefer or a combo of both)
1 -2 tsp pumpkin spice to taste
1/4 tsp cinnamon
1/8 tsp sea salt
1/2 tsp soda

Instructions

Place the pumpkin, eggs, spice and almond butter in a food processor and blend for 1 minute
Add the remaining ingredients and pulse until combined
Pour the batter into a 9×9 greased pan
Bake at 350 for 25-30 minutes

Quick Notes

Palm sugar is not necessarily diabetic friendly so use sparingly!

Enjoy! Don't forget to go register to win the Kitchen Aid Mixer!!!

Grain Free "Corn" Tortillas

October 31, 2012 Kate

The other day, a fellow gluten free blogger asked for suggestions for a corn flour substitution. One of her readers wanted to make tamales but needed corn flour. I had a brilliant idea and shared it with everyone on my Facebook Page, but wanted to let all of you in on the idea as well.

I have a "Corn" Tortilla Chip recipe made from green plantains that really do have a corn taste to them. I knew plantains were the answer here, but not plantain flour (too starchy and doesn't have a corn taste). I suggested buying the roasted plantain chips that Whole Foods (prepackaged in section with nuts, dried fruits, chocolate covered everything. May not be in bulk aisle but somewhere else in store) and Sprouts sell in their bulk section and grind it in a food processor until flour is formed. What a great idea!!!

That immediately got me thinking about corn tortillas and how many recipes I could do with them! I tried this recipe so many different ways. I tried to use my tortilla chip recipe and grind them up, I tried fresh green plantains roasted with coconut oil, and I tried the store bought chips I mention above. The winner is the store bought chips! The others just don't grind into a fine enough flour so the dough doesn't stick together. The roasted plantain chips are simply plantains, palm olein oil and salt. Palm oil is like coconut oil, a healthy saturated fat full of health benefits.

Palm oil is extracted from the flesh of the fruit of E. Guineesis. The oil is semi-solid at room temperature and is highly resistant to oxidation and prolonged exposure to heat. The palm olein has different characteristics than the palm oil, it remains completely liquid at room temperature. It is highly heat resistant, similar to palm oil, and it also resists the formation of breakdown products during frying and increases the shelf life of many products. Although palm oil and palm olein are produced from the same plant and share many similar properties, the main difference between them is their chemical state at room temperature. Semi-solid palm oil is used more frequently as a fat in bakery products, whereas liquid palm olein is considered the "gold standard" and is the most widely used oil for frying in the world.

This is such an easy recipe and blows the socks off any tortilla recipe that calls for almond or coconut flour and some eggs! I just can't throw fajitas in those and feel like they are tortillas. These can be cooked a bit longer to make them crisp or less to make them soft. Either way you can fold or roll them and feel like you are cheating and enjoying Mexican food again!!! I can't wait to make tacos next week!

Grain Free “Corn” Tortillas

Makes 10 small tortillas

Ingredients

2 cups (heaping) roasted salted plantain chips* (should produce 1 cup four)
1/2 cup water

Instructions

Place the plantain chips in a food processor and grind to a fine flour
In a mixing bowl, add a cup of flour to the water and mix well
Knead the dough and form into 10 equal size balls
Place a ball on parchment paper and then place another piece of parchment over the top
Roll out into a thin small tortilla or use a tortilla press
Carefully peel off the dough from the parchment, they are thin and delicate!
Cook eat tortilla in an ungreased skillet over medium high heat for 30 -60 seconds on each side, slightly brown

Quick notes

*These are found at Whole Foods (read text above) or sold in bulk at Sprouts.

Pumpkin Spice Scones

October 15, 2012 Kate

It's that time of year when people get all excited about Pumpkin Lattes and Pumpkin Scones from Starbucks! I have to say I have not tried either one, not a coffee person and have been gluten free for years so the scone was never an option.

What is a scone? They originated in Britain and are thought of as individual light quick breads, made with a small proportion of butter and a high proportion of raising agent. Some may include dried fruit or chocolate chips. Traditionally they were served with butter or cream along side a morning or afternoon tea. My recipe does not include butter or oil, the pumpkin takes the place of that. You will also notice that I use 1 tsp of baking soda (rising agent) which is about double what I would use in a typical baked good.

I'm not tying to recreate the Starbuck's Scone, but here is a recipe that I think you will enjoy! I made a maple almond butter drizzle for the top of mine, but you could simply enjoy these warm with grass-fed butter.

Pumpkin Spice Scones

Ingredients

1 1/2 cups almond flour (I used Honeyville*)
1/2 cup coconut flour
1/3-1/2 cup granulated sweetener (coconut palm sugar)* (I used 1/2 cup erythritol for low sugar option)
2 eggs
1/3 cup canned pumpkin (makes sure it’s not puree or these will be too moist)
1 1/2 tsp cinnamon (measure all spices as heaping)
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp cloves
1 tsp soda
1 tsp vanilla
1/4 tsp sea salt
1/4 cup nuts or chocolate chips (optional)

Instructions

With a handheld mixer, beat the eggs, sugar and pumpkin. Stir in the vanilla after.
In a mixing bowl, combine the flours, spices, salt and soda
Combine the two bowls and mix well. Make sure the coconut flour is mixed in, it tends to clump
Fold in the nuts or chocolate chips
Dough should be stiff enough to form into two equal balls. Place on a parchment lined cookie sheet
Form into two round loaves about 3/4 to 1 inch in thickness
Cut each loaf into 4 pieces and separate the pieces so they cook evenly
Bake at 350 for 20 minutes or until browned
Remove from heat and place on a wire cooling rack so they can dry out. Scones should not be real moist

Quick notes

*I suggest using Honeyville, Bob’s may make these too moist. They’ll still be good but not scone like.

*If you want to use less sugar, increase the almond flour amount by the amount of sugar you leave out.

I have found that baked goods that have coconut flour in them are better once they have been refrigerated. Coconut flour absorbs moisture and needs time to set in recipes. I have heard that the cold will condense some moisture onto the baked good. Whatever it is, I suggest doing it!!! Store baked goods in an airtight container,

Variations

For the glaze, I put almond butter, some maple syrup (I used Xylitol Maple Syrup for low sugar option) and a bit of unsweetened vanilla coconut milk (to thin it out) into a blender. Pour the mixture into a small ziploc bag and cut a very small hole in the corner of the bag. This makes drizzling easy and pretty!

Grain Free Chestnut Flour Pumpkin Bread

October 1, 2012 Kate

I know not everyone has chestnut flour on hand and most of you may have never heard of it. I feel bad posting recipes that include ingredients that can not be purchased at the local health food store, but this flour is great!! There are a million grain free pumpkin bread recipes out there using almond and coconut flour, so I wanted to give a different option. My hope is thatone day soon chestnut flour will be available locally for all of us that are eating gluten and grain free.

In case you missed it, I also used chestnut flour in this Grain Free Ginger Cookies Recipe and explain what chestnut flour is. The best place to buy it is at nuts.com and you can get some fantastic almond flour (comparable to Honeyville Brand)or cashew flour to make the Spicy Rosemary Cashew Crackers.

Grain Free Chestnut Flour Pumpkin Bread

Ingredients

1 3/4 cup chestnut flour
3/4 cup coconut palm sugar or erythritol (I did 1/8 cup palm sugar and erythritol for the remaining)
2 pastured eggs
1 cup pumpkin puree
1/2 cup coconut oil
1/2 tsp baking soda
1 tsp apple cider vinegar
1 1/2 -2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cloves
1/2 tsp ginger
1/2 tsp sea salt
1/2 cup chopped nuts, optional

Instructions

Blend the eggs, pumpkin, oil and sugar with a hand mixer
Combine the flour, salt, soda and spices in a different mixing bowl
Make sure your pan is greased and ready to go before this next step. The soda and vinegar is a rising agent and starts acting immediately so you want to get the bread in the oven asap.
Add the vinegar and the dry mixture to the wet and stir well
Pour batter into a greased loaf pan and bake at 350 for 50-55 minutes

Serve warm with some grass-fed butter...mmmmmmm!

Apple Cinnamon Upside Down Cakes

September 12, 2012 Kate

A few months ago I posted a recipe for Cherry Almond Upside Down Cakes...well it's time for a fall version! I first thought about trying to do this with pumpkin and pecans, but decided I just can't go wrong with apples and cinnamon. The recipes are very similar and super easy!! These have been a huge hit around here and do not last long after they come out of the oven! I suggest adding a scoop of my Dairy Free Vanilla Bean Ice Cream to the top of them while they are warm...yum!

Apple Cinnamon Upside Down Cakes

Makes 6 large cakes

Ingredients

Cakes:

1 1/4 cups almond flour*
2 eggs
1/4 cup grass-fed butter or coconut oil, melted
1/4 cup honey (I used Xylitol honey for lower sugar, or Swerve would also work)
1 tbsp vanilla extract
1/4 tsp sea salt
1/4 tsp baking soda
1 tsp cinnamon
dash of nutmeg

Topping:

3/4 cup apples, skinned and diced (1 apple)
1 tbsp grass-fed butter or coconut oil
1 tsp cinnamon
1 tsp coconut palm sugar or try Swerve

Instructions

Combine diced apples, 1 tbsp butter/oil, 1 tsp cinnamon and 1 tsp coconut palm sugar in a bowl and mix well
In a different bowl, whisk the eggs, melted butter/oil, 1/4 cup honey and the vanilla extract
In another bowl, combine the flour, salt, 1 tsp cinnamon, nutmeg and soda
Add the dry ingredients into the bowl of egg mixture and stir until combined
Pour the apple mixture into the bottom of 6 holes of a greased muffin tin.
Pour the batter over the apple mixture, it will come close to the top
Bake at 350 for 20 minutes or until brown
Remove from the tins with a big spoon.

Quick notes

*I used Honeyville Almond Flour. these are already pretty moist so Bob’s Red Mill may make them REALLY moist but still delicious!

Let me know which one you like better, the apple or the cherry. I can't decide, they are both pretty darn good!

Grain Free Coconut Sweet Bread

July 30, 2012 Kate

As many of you know, a good grain free bread recipe is hard to find! Elana from Elana's Pantry has a few grain free recipes as well as Against all Grains that use nut butter for their base. I wanted to create something with minimal amounts of nuts. Using coconut as my filler, this came out GREAT!!! Coconut is a bit sweet so I went towards a sweeter bread. It probably turned out sweeter than I plained, but there was no complaining by anyone!!! Feel free to decrease the sweetener or leave it out completely. This bread comes out super moist and would be a real treat with some melted grass-fed butter on top!!!

Recipe: Coconut Sweet Bread

Ingredients
1/2 cup coconut flour
1/4 cup almond flour
1/2 cup shredded coconut
1/4 - 1/2 cup granulated sweetener such as coconut palm sugar (I used 1/2 cup Swerve for low sugar option)
1/2 tsp baking soda
1/4 tsp sea salt
3 eggs
3/4 cup full fat canned coconut milk
1 1//2 tsp vanilla extract
1/2 tsp apple cider vinegar

Instructions
Combine the first 6 dry ingredients in a large mixing bowl. Use a fork to get rid of the clumps from the coconut flour
In a small bowl, whisk the eggs, coconut milk, vanilla and vinegar
Combine the two bowls and stir until well combined and smooth
Pour the batter into a greased bread pan
Bake at 350 for 45 minutes

Quick notes
Baking soda and vinegar is what is the rising agent in this. They begin to act as soon as they are combined and you will want to get the bread in the oven as soon as you pour the batter into pan. Make sure your oven is preheated and ready to go!!

Enjoy!!!

Cherry Almond Upside Down Cakes

July 12, 2012 Kate

It's cherry season and I can't get enough of them! The season seems to go by way too fast, so I am enjoying plenty of them while I can! I need to get creative and think of some more recipes to incorporate fresh cherries in. If you haven't tried it yet, my Dairy Free Cherry Chocolate Chip Ice Cream would be great made with fresh cherries!

Cherries are full of beneficial nutrients. They have anti-inflammatory benefits, which can help with arthritis and many risk factors associated with heart disease. They contain Anthocyanin, a nutrient that is beneficial for the brain and can improve memory. Cherries are also high in beta carotene, containing 19 times more than blueberries or strawberries. Trouble sleeping, cherries contain melatonin, a hormone that regulates the body's sleep cycles. That's just a few reasons, but enough for me to keep indulging in them!

This recipe was inspired by a similar upside down cake recipe, but I can not remember where I saw it. From what I remember, it used cranberries, lemon zest, orange zest, cinnamon and spices. I think that sounds great for the fall, but for now, cherries are a must! I don't think I have ever had upside down cake before. I know pineapple is typically what you hear of, but I guess I have never been tempted by it. After trying these, I'm thinking anything you pour this batter over and call an upside down cake would be fantastic! I'm trying to think of a way to do something chocolatey and nutty...stay tuned!!!

Recipe: Cherry Almond Upside Down Cakes
Makes 6 Large Cakes

Ingredients
1 1/4 cups Honeyville almond flour (Bob's may work, but these are already really moist)
3/4 cup cherries, pitted and diced
1/4 cup plus 2 tbsp honey (1/4-1/2 cup Swerve can be used)
1/4 cup grass-fed butter or coconut oil, melted (used refined so there's no coconut flavor)
2 eggs
1/4 tsp vanilla bean powder (2-3 beans)
2 tsp almond extract
1/4 tsp celtic sea salt
1/4 tsp baking soda

Instructions
Combine diced cherries, 2 tbsp honey and 1/8 tsp of the vanilla beans in a bowl and mix well
In a different bowl, whisk the eggs, melted butter/oil, 1/4 cup honey and the almond extract
In another bowl, combine the flour, salt, 1/8 tsp vanilla beans and soda
Add the dry ingredients into the bowl of egg mixture and stir until combined
Pour the cherry mixture into the bottom of 6 holes of a greased muffin tin.
Pour the batter over the cherry mixture, it will come close to the top
Bake at 350 for 20 minutes or until brown
Remove from the tins with a big spoon.

Quick notes
I used Xylitol honey which is a bit less sweet than regular honey, so I added a tbsp of erythritol to the batter too.

These can be served warm or are just as good the next day or two. They reminded us of strawberry shortcakes with how moist they are. They would be even more delicious right out of the oven with a dollop of Dairy Free Vanilla Bean Ice Cream!!!

Banana Nut Protein Taffy

June 25, 2012 Kate

I am having so much fun with my food processor and dehydrator! It's so hot here that I don't want to use the oven, so dehydrator it is! Between all the dehydrated goodies and ice cream I have been making/eating, I'm one happy girl!

I was trying to create a banana bread type cracker and ended up with taffy. I almost was going to call it banana jerky, but it's sticky once you start chewing...so taffy it is! Regardless, this makes for a great high protein satisfying snack! Feel free to add more flour and nuts or decrease the bananas to try to get it to a cracker consistency.

I have not tried this in the oven. I would suggest the lowest heat setting or dehydrator setting if your oven has that option. Spread the batter on a parchment lined cookie sheet. Depending on how hot your temp is, you may want to crack open the oven door. Or simply buy an inexpensive dehydrator, so worth it!!

Recipe: Banana Nut Protein Taffy

Ingredients
2 small bananas
1 cup vanilla protein (I used Jay Robb's Vanilla Egg White Protein)
1 cup almond flour
1/8 - 1/4 cup liquid sweetener
1 tsp vanilla extract
1 tbsp coconut oil
1/2 cup walnuts, chopped

Instructions
Mash the bananas until smooth
Add the remaining ingredients to the bowl and mix well
Spread the mixture onto lined dehydrator trays
Dehydrate at 115 for 8-10 hours or until desired texture
Remove from trays and break into pieces. Store in a glass airtight container

Feel free to substitute the protein for more flour. The flour may absorb more liquid and make it more of a cracker.

Plantain Flour Tortillas

June 18, 2012 Kate

Plantain Flour...what the heck is that and where do you find it? I had no idea there was such a thing until a few months back. I ordered a bunch and have been experimenting with this starchy, moisture absorbing flour. After I created the Plantain Tortilla Chips Recipe, I knew I could make some sort of a tortilla as well. I will probably still try a "corn tortilla" that could be used for an open face taco, but until then, these bendable tortillas are perfect for tacos, burritos, wraps and so much more!!! I love them warm with melted butter and rolled up. I think next time I might add some cinnamon too!

There are so many different grain free tortilla recipes out there using almond flour and/or coconut flour. I just don't think they taste much like a tortilla. These turned out to be the next best thing to a gluten filled one. If you have recently been eating "normal" tortillas, these may seem weird, but if you are used to the very different "bread like" products of the gluten free world, you will enjoy these! They actually bend without breaking and have that doughy taste and feel to them. I think they are best when served warm and used the same day they are made. They are fine a day or two later, but like most baked goods, they are best fresh and warm. I can't wait to try this in an enchilada recipe.

Recipe: Plantain Flour Tortillas

Ingredients
1 tbsp palm shortening, softened
1 tbsp grass-fed butter, melted
2 cups non-dairy milk (I used plain carton coconut milk)
1 cup plantain flour
1 tsp sea salt
coconut oil for the skillet

Instructions
Combine all ingredients into a food processor or blender and blend until smooth
Heat a greased skillet (I used a small one) on med-high heat
Once it is hot, pour about 1/4 cup batter onto pan and swirl around to coat it
Cook until brown and flip to cook the other side
I took the pan off the burner and lowered heat between cooking each one. It seems to get too hot and the batter won't swirl around. If you lower the heat, it won't brown the tortilla and make it crispy.
Makes about 10 small tortillas

Plantain Flour is inexpensive compared to nut and coconut flours. It can be found on Amazon, but is less expensive to order it directly from the company, Barry Farms. Here is another pancake recipe using Plantain Flour that will make it worth your while to purchase some of it!

Grain Free Cinnamon Rolls

April 5, 2012 Kate

Cinnamon rolls are the perfect treat to serve at Easter brunch or any breakfast...heck I just ate one with lunch! When your gluten eating mother said they are awesome, you know you have a winner!! There are so many options for the sweeteners and the frosting in this recipe. I made a cream cheese frosting and also a dairy free coconut butter/creme frosting as well. You can't go wrong either way!

I wish I could take full credit for this recipe, but I can only take partial. Regardless, these are awesome!!!! This is adapted from Urban Poser's cinnamon roll recipe. When she posted her recipe last night, I knew I had to try them...as in make them immediately! I basically used her dough recipe, but the filling and frosting are different than what she suggests. I was not digging the idea of raisins in my cinnamon rolls and I wanted a different frosting. I think you will be pleased.

Recipe: Grain Free Cinnamon Rolls

Ingredients
3 1/8 cups almond flour (Honeyville)
1/4 tsp soda
1/4 tsp sea salt
2 eggs room temperature
1/4 cup refined coconut oil
1/4-1/3 cup honey
Filling:
4 tbsp pastured organic butter, melted (or melted refined coconut oil)
2 tbsp cinnamon
3-4 tbsp Lakanto, Wholesome Sweeteners or Coconut Palm Sugar (honey or maple syrup should work too)
1/4-1/2 cup pecans. chopped (optional)
Frosting:
3 tbsp pastured organic butter, melted (or melted refined coconut oil)
5 tbsp cream cheese, softened or melted coconut butter/creme
2 tbsp sweetener of choice, liquid or granulated (I used coconut palm sugar)
1-2 tbsp coconut or almond milk (optional, depending on how running you want frosting)

Instructions
Combine the almond flour, soda and salt in a bowl
Lightly beat the eggs, oil and honey in a bowl and add to the flour mixture
Mix until a smooth dough forms
Place the dough on a piece of parchment paper and roll out to about a 9x13 rectangle (flour the rolling pin with almond flour if dough is sticking)
Filling:
Combine all of the ingredients in a bowl and mix well
Spread onto the dough covering the entire rectangle
Roll the dough as tight as you can, use the parchment paper to help you
Cut the dough with a bread knife in about 1 1/2 inch slices or larger if you want larger rolls but you will have to adjust cook time
Bake at 350 on a greased cookie sheet for 10-13 minutes. They will start to get brown after about 10, but may still be too soft in the middle. They should be a bit soft and you certainly don't want to over cook them. I love doughy centers in cinnamon rolls so under cooked is best
Let cool for 10 minutes before frosting
Frosting:
Combine all of the ingredients in a bowl and cream with a hand mixer until smooth
Add coconut milk or almond milk until desired consistency
Spread or drizzle the frosting over the rolls. I use a ziploc and fill it with the frosting, cut off a bit of the corner and squeeze to drizzle

I think these would be awesome with maple syrup used in the filling and/or the frosting for a maple cinnamon roll. Let me know what you think!!

Strawberry Lemon Muffins

March 29, 2012 Kate

Easter is just about here, so it's time to share some brunch recipes with you. This Strawberry Lemon Muffin recipe is quick and easy (except for the zesting of a lemon) and the muffins can be enjoyed hot out of the oven or a day or two later. Warm and buttered or simply plain, you can't go wrong serving these at your Easter Brunch!

So often when you see lemon in the title of a muffin recipe, you think poppyseeds or blueberries are involved as well. I decided to do something different and pair strawberries with the lemon. I actually made these two different ways, one with lemon and one without. The consensus was they were both great but the lemon had maybe a bit more flavor. Feel free to leave out the lemon. The cooking time may be a few minutes less since some moisture (lemon juice) is taken out.

Recipe: Strawberry Lemon Muffins

Ingredients
2 cups almond flour (Honeyville)
1/2 tsp celtic sea salt
1/2 tsp baking soda
2 eggs
1/4 cup honey*
1/4 cup coconut oil, melted (refined)
1 tsp vanilla extract
1 heaping tbsp lemon zest
1 tsp lemon juice
1 cup fresh organic strawberries, sliced

Instructions
Combine the almond flour, salt and soda in a large mixing bowl
In a different bowl, beat the eggs, honey and oil. Stir in the lemon juice, zest and vanilla
Add the dry mixture to the wet, stir until combined
Carefully fold in the strawberries
Pour batter into lined muffin tin, fill to the top
Bake at 350 for 25-30 minutes until tops are golden brown
Makes 6 large muffins
Quick Notes *I used Nature's Hollow Xylitol Honey for a lower sugar option and they tasted great!!!

Store in a tightly covered container, I like to use glass containers. They should last for at least 5 days at room temperature.

Banana Bread French Toast

March 16, 2012 Kate

Going grain free doesn't mean you have to miss out on the glutinous goodies! They may not have gluten in them, but they certainly aren't lacking in taste! Baking grain free definitely can be challenging...like making a bread 6 times before it comes out right! I think I still have 3 loaves of my Banana Bread in the freezer that are a bit too mushy, eggy or fell in the middle. This french toast recipe works regardless of the moisture level in the bread so I will be eating a lot of Banana Bread French Toast!

I remember as a kid being at Disney World and having breakfast at the Polynesian Hotel. We ordered banana cinnamon french toast and it was amazing!!! It was stuffed with bananas and coated in enough cinnamon and sugar to make the bread 2 inched thick! Since they weren't sweet enough already, we had to eat it with syrup on top! I can't imagine how overly sweet that would be to me now. This grain free recipe reminded me of that day and how much my taste buds have changed. I think most of you will find this french toast sweet enough!

Recipe: Banana Bread French Toast

Ingredients
1 loaf Grain Free Banana Bread, sliced
2 eggs
1/2 tsp vanilla extract
2 tbsp non-dairy milk (I used coconut milk)
cinnamon
coconut oil for skillet
1-2 bananas sliced (optional for topping)

Instructions
In a mixing bowl, whisk all of the ingredients
Heat an oiled skillet over medium to medium high heat
Place a slice of bread in the mixture and wet each side
Place on the skillet and brown each side
Top with butter (from grass-fed cows), bananas and syrup

Quick notes
Makes about 8 pieces depending on thickness of each slice

This bread is already pretty sweet so go easy on the syrup or use Nature's Hollow Xylitol Syrup for a lower sugar option. You could also top this with peanut butter or almond butter too!!!

Egg Muffins

March 7, 2012 Kate

Have I told you I love eggs yet? I pretty much enjoy them in any shape or form. They are an excellent source of protein and one of the most bio-available foods out there. Please do not be afraid of the yolks, that's where all of the nutrients are. It upsets me when someone tells me they had egg whites for breakfast. There has never been any evidence that cholesterol-rich egg yolks contribute to heart disease.

Egg yolks contain more vitamins and larger quantities of those vitamins than egg whites. They are one of only a few foods in which vitamin D is naturally found. They contain minerals include calcium, magnesium, iron, potassium, sodium and selenium. Carotenoids in egg yolk (particularly lutein and zeaxanthin) promote eye health. The vitamins, minerals and other nutrients found within them also help promote heart and cardiovascular health. The moderate consumption of egg yolks does not show a direct connection to heart disease, but nutrients in the yolk, such as choline, help to regulate cardiovascular function. So quit tossing out the yolks!

Recipe: Egg Muffins

Ingredients
7 eggs
1 tbsp refined coconut oil
1/4 cup onion, diced
1/2 cup red bell pepper, diced
1/4 cup jalapeno, chopped (remove seeds unless you want it spicy)
1/2 cup roasted green chilis, drained (505 is my favorite)
1 garlic clove, chopped
1/4 cup non-dairy milk
1/2 - 3/4 tsp cumin
1/2 cup shredded cheese (optional if you tolerate dairy. Make sure it is cheese from grass-fed cows!)
salt and pepper to taste

Instructions
In a medium skillet, saute the onion, pepper, jalapeno and garlic in the oil
In a large mixing bowl, whisk the eggs with the milk
Add the chilis, cumin and salt and pepper to the eggs and mix well
Once the onions have turned translucent, add the mixture to the eggs and stir well
Coat or spray a muffin tin with coconut oil really well. Make sure all of the sides get coated. I learned the hard way.
Fill the tins about 3/4 full and bake at 375 for 15-20 minutes. Makes 12-15 muffins
The muffins will blow up and then deflate once they are removed from the heat

Variations
The chili's could be replaced with chunky salsa or pico. You may need to add more spice. You could also add shredded chicken or other meat of choice.

These are a great high protein meal or snack and are great as leftovers. This recipe can be altered into any kind of egg muffin that you desire. I also like doing a combination of leeks, garlic, yellow squash, spinach, sage chicken sausages (Applegate Farms) and dried oregano. Let us know what combination you come up with!

Grain Free Banana Bread

March 5, 2012 Kate

After making this recipe six times, I think I finally got it! Almond flour is so different to work with than regular flour. Besides the obvious lack of the binding protein of gluten, it is moist and also browns faster than regular flour. You certainly can not just take a recipe and sub regular flour with almond flour. There are so many other ingredients that need adjusted to account for the added moisture.

To add to the challenge, altitude. It is so different making baked goods here versus Arizona. For instance, a bread recipe down there can take 4 eggs and rise beautifully and here I have to decrease to 2 eggs and cook it longer so it's not undercooked in the middle. This causes a bit of a problem since longer cook time means the bread gets more brown on top.

With that said, if you are at a lower altitude, your cook time will be a bit less. Please do not add more banana, it will make your middle mushy, still good, but too wet. It is best to bake this on the lowest shelf to avoid over browning it. It will get fairly brown, but it never tastes burnt. After about 45 minutes, I put a piece of foil across the shelf above it to keep it from browning. Don't cover the bread or it will retain moisture, not what you want!!! It will still be plenty moist and full of flavor!

Recipe: Grain Free Banana Bread

Ingredients

2 1/2 cups almond flour (Honeyville)*
2 eggs
1 cup banana, mashed (about 2 large)
2 tsp vanilla extract
1/2 tsp apple cider vinegar (helps it rise)
1 tsp baking soda
1-2 Tbsp Lakanto, Wholesome Sweeteners or Coconut Palm Sugar (optional)
1/4 tsp sea salt
1/2 cup walnuts, crushed (optional)

Instructions

In a mixing bowl, beat the eggs until frothy. Add the bananas, vanilla and apple cider vinegar and beat again
In another bowl, combine the flour, sugar, soda and salt
Add the dry to the wet and beat until combined
Pour batter into an oiled 8.5x4.5 loaf pan
Bake at 350 on the bottom shelf for 50-60 minutes
Turn off oven and let the bread sit for 15 minutes
Remove and let cool

Quick notes

*I would suggest using Honeyville brand almond flour since it absorbs more moisture than Bob's. If you use Bob's I would try adding more flour but I am not sure that will work. You may have undercooked bread in the middle. Please read the last paragraph above if you haven't for details on the baking.

Variations

You can add some cinnamon to the batter for some extra spice. You can certainly use a larger loaf pan, it will result in shorter bread. The other option is to use mini loaf pans and cook for less time.

Warm it or toast it with a little butter, mmmmmm! I have another recipe coming soon that uses this bread that is delicious!!!

White Chocolate Cranberry Biscotti

March 3, 2012 Kate

I had left over white chocolate chips from the White Chocolate Macadamia Nut Cookies so I decided to put them to use instead of eating them all myself! I think there are numerous things I could have paired with white chocolate and come out with a yummy result. I went with fruit sweetened dried cranberries that I found in the bulk section at Whole Foods. Vitamin Cottage sells them as well, just make sure you are getting fruit sweetened, not the ones with added white sugar.

You really could do any dried fruit as long as the fruit pieces are small (raisin size). Larger fruit pieces tend to create too much moisture around them, plus when they are smaller you feel like you are getting so many more pieces in every bite! Feel free to use larger fruits like strawberries or cherries, just cut them in half. I wouldn't suggest frozen or fresh for the same reason, adds too much moisture to the recipe. Almond flour is so moist compared to regular flour that it requires decreases inliquid amounts to have a recipe turn out right. Biscotti is supposed to be a crunchy cookie so added moisture will make it soft in the middle.

I have had a few people ask me about printing my recipes from the website. Here's how to do it. You can click on each individual recipe (Click on the title of the recipe, it turns green and it will take you to a page where only that recipe is shown) and at the bottom of the page under my signature, it will read "Print This Recipe". Click on that and it will be in a print format so you don't print the entire web page. I will soon have "Pin It" as an option for each recipe for all of you that use Pinterest to organize your recipes.

Recipe: White Chocolate Cranberry Biscotti

Ingredients
2 1/4 cup almond flour (honeyville)
1 egg
1/4 cup honey
1/3 cup coconut oil, melted
3/4 tsp almond extract
1 tsp baking soda
couple dashes of sea salt
1/2 cup fruit sweetened dried cranberries
2/3 cup white chocolate chips
1 egg white

Instructions
In a large mixing bowl, cream 1 egg, oil and honey
Stir in the almond extract, set aside
In a small mixing bowl, combine the flour, soda and salt
Add the dry into the liquid and mix well with a spoon
Fold in the cranberries and chips
Divide the dough into 2 equal parts. Shape into 2 ovalish loaves about 9x4x1 on a parchment lined cookie sheet
Whisk the egg white in a bowl and brush the tops and sides with the white (This makes it shiny on top and you will have some left over)
Bake at 350 on the bottom rack for about 20-24 minutes, until golden brown
Remove and let cool for at least 30 minutes
Lower oven temperature to 300
Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides.
Bake at 300 for 10 to 15 minutes on each side, or until brown.
Turn off oven and let them sit in there until cool. This will allow them to get crispier. It may look like they are getting too done, remember that almond flour browns easier than regular flour.
Cool completely and store in an airtight container. Makes 12-15 servings.

Now that I have biscotti making down, look for many more flavors to come! Let me know what your favorite biscotti flavor is and I will try to create it!!

Banana Pancakes

February 27, 2012 Kate

As a nutrition consultant, I am often asked for breakfast ideas that are high in protein besides eggs. I think we have all gotten in the mind set that breakfast has to be "breakfast" foods. It certainly does not! If last night's dinner leftovers sound good, go for it! Any type of meat and some vegetables is a great option. For those of you that have to have a traditional breakfast food, this is the recipe for you!!

I made these into a high protein pancake by adding egg white protein to the batter. You will never know it's there! The high protein content and healthy fats will keep you feeling satisfied longer than traditional pancakes or a bowl of cereal.

Enjoy!

Recipe: Banana Pancakes

Ingredients
3 eggs
3 bananas, mashed (about a cup)
1 cup almond flour
1/4 cup egg white protein*
1 tsp vanilla extract
1 tbsp coconut oil
1 tbsp or more of honey
1/2 tsp baking soda
dash of sea salt
1/4 cup walnuts, chopped (optional)

Instructions
In a large mixing bowl, beat the eggs, bananas, vanilla, oil and honey until frothy
In a small bowl, combine the flour, protein powder, soda and salt
Pour the dry bowl into the egg mixture and beat until combined
Fold in walnuts at this time
Let the batter sit for about 15-20 minutes to set up
Heat a small oiled skillet over medium to medium low heat. Almond flour burns easily and these will be fairly brown when done
Pour about 1/8 - 1/4 cup batter in the center. Make them about 3 inches in diameter. This will make them cook more evenly and flip easier
Once bubbles appear and the edges get dry, flip the pancake
Serve plain, with syrup or fruit on top

Quick notes
*I used plain egg white protein. Vanilla would work just fine, the plain is less expensive and tasted great. I have not made these without the protein, but I think you could just add extra flour and they would still turn out delicious.
Makes about 15 silver dollar pancakes

I think the bananas sweeten these up enough without the honey. I used Nature's Hollow Honey and Maple Syrup made with xylitol to reduce the sugar content of these. I enjoyed them plain with no syrup and felt like I was being naughty and eating bread!!!

To see this and many other allergy free recipes, visit Allergy Free Wednesday.

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