Blueberry Peach Breakfast Bars

Blueberry Peach Breakfast Bars

These bad boys are free of any added sugar whatsoever and this recipe features my fav grain free & gut friendly flour alternative of the moment-tigernut flour! Learn more about this nutty tasting, lightly sweet, fiber-rich root vegetable here. You can absolutely sub any fruit you like and make this a healthy dessert vs. a breakfast by adding a spoonful of coconut whipped cream or coconut milk icecream! Are you strict Autoimmune Paleo (AIP)? Sub a gelatin egg (see below) for the regular egg and leave out the flax and nut topping-add coconut flakes instead 🙂

GLUTEN FREE
GrainFree
AIP
EGG FREE
PALEO
WHOLE 30

What you need:

  • 1 and 1/4 cup tigernut flour-sifted!
  • pinch of pink salt
  • 1/2 tsp baking soda
  • heavy dash of cinnamon
  • 1/4 cup melted coconut oil
  • 1/4 cup + 1/8 cup full fat coconut milk (canned)
  • 1 tsp vanilla extract
  • 1/2 tsp raw apple cider vinegar
  • 1 pastured egg (room temp)
    • OR 1 gelatin egg-(1 T grass fed gelatin with 1 T lukewarm water until gelatin is wet; pour in 2 T hot boiling water and whisk vigorously until it thickens)
  • 1.5 T ground flaxseed (flaxmeal)
  • 1 small peach (chopped)
  • 1/4-1/3 cup blueberries
  • 2-3 T chopped pecans (optional)-leave out for strict AIP

How you do it:

  1. Preheat oven to 375, line 8×8 with parchment paper or grease well with coconut oil
  2. Combine dry ingredients
  3. Combine coconut oil. coconut milk, vanilla
  4. Whisk apple cider vinegar into wet ingredients, whisk in egg until well combined
  5. Add wet to dry until combined
  6. Pour into baking dish and top with fruit, press down lightly to make sure fruit is in the batter
  7. Top with chopped nuts
  8. Bake for 40-45 min or until edges look golden + knife comes out clean -should appear soft in texture like a muffin/scone
  9. Let cool & slice

Makes 9-12 bars depending on how you slice ’em

Store in the fridge for 2-3 days or freeze!

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Cinnamon Zucchini Muffins

Cinnamon Zucchini Muffins

Anyone else struggle with healthy breakfast options while traveling?  Clean food options barely exist at the airport to begin with and then add in gluten and dairy restrictions and you have a whole lot of nothing to eat!  I came up with this muffin recipe as a solution to this problem.  These babies are not only grain and added sugar free, they also power in a dose of veggies, healthy fats and fiber!  I’ll bring two of these with some collagen powder to throw in my green tea and my travel breakfast is served! PSA due to amazing smell you will want to eat the batter (please don’t) raw; also will make your kitchen smell fabulous!

GLUTEN FREEDAIRY FREEPALEOSUGAR FREE

What you need:

  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 2 teaspoons cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 4 eggs
  • 3-4 dropperfuls of vanilla stevia
  • 1 teaspoon vanilla extract
  • 2 tablespoons coconut oil (melted)
  • 1/2 teaspoon apple cider vinegar
  • 1.5 banana, mashed
  • 3/4 cup unpeeled, finely shredded zucchini (about 1 medium zucchini)-squeeze out the water
  • 1/2 cup chopped walnuts

How you do it:

  1. Preheat oven to 350°
  2. Grease muffin tin or fill with paper muffin cups
  3. Add all wet ingredients to a food processor or a vitamix (eggs, stevia, vanilla, and coconut oil); blend until well combined
  4. Mix all dry ingredients together in a separate bowl (coconut flour, almond flour, cinnamon, nutmeg, baking soda, and salt)
  5. Add the dry ingredients to the wet and blend; allow to sit for 3-5 minutes for the coconut flour to absorb
  6. Add the apple cider vinegar, banana and zucchini and blend again until just combined
  7. Fold in the walnuts
  8. Spoon into muffin tins filling 3/4 of the way full
  9. Bake for 20-25 minutes or until knife comes out clean and edges are starting to brown
  10. Let cool and serve!  (Stores well in the freezer or a few days in the fridge)

Tip: Drizzle with melted coconut butter as a healthy frosting sub:)

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Strawberry Lemon Poppyseed Muffins

Strawberry Lemon Poppyseed Muffins

Simple, tasty and …(I know we all dislike this word but) moist!  This easy one bowl muffin recipe is a fabulous addition to any springtime brunches or birthday celebrations.  Going grainless has become increasingly popular recently as a means of spurring weight loss and reducing symptoms of inflammatory conditions for some people.  While this is definitely not the case for all, I love that this recipe uses whole food based flours (almond and coconut) that provide more nutrients and fiber than their basic gluten free, processed counterparts made from rice/potato/etc.  Did you know the peel of a lemon contains a boatload more of vitamin C, magnesium and potassium than the juice?  Grate the peel into foods/drinks more often to reap the healing and detoxing benefits of lemons!

GLUTEN FREEDAIRY FREEPALEO

What you need:

  • 1.5 cups almond flour
  •  1/4 cup coconut flour
  • 1 tsp baking soda
  • 3 T poppy seeds
  • pinch of sea salt
  • 2 T fresh lemon juice
  • 1 T fresh lemon zest (make sure to use an organic lemon)
  • 3 eggs (room temp)
  • 3 T real maple syrup
  • 3 T non dairy milk (I used so delicious coconut unsweetened vanilla)
  • 2 T melted coconut oil
  • 1 tsp vanilla extract
  • 1 cup chopped organic strawberries
  • optional but recommended: 1 tsp lemon extract

How you do it:

  1. Preheat oven to 325°
  2. Grease muffin tin or fill with paper muffin cups
  3. Mix all wet ingredients together in a bowl (lemon juice/zest, eggs, syrup, milk, melted oil, extracts)
  4. Mix all dry ingredients together in a separate bowl (flours, baking soda, poppy seeds, salt); mix wet into dry ingredients
  5. Fold in strawberries
  6. Let batter set for 10 minutes (batter should be thicker and scoopable vs. pourable; add more milk if needed to thin out a bit)
  7. Spoon into muffin tins filling almost to the top
  8. Bake for 20-25 minutes or until knife comes out clean and edges are starting to brown.
  9. Let cool and then serve!  (Stores well in the freezer or a few days in the fridge)

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Recipe adapted from https://lexiborr.blog/

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Enjoyed in this dairy free, grain free coconut yogurt bowl above 🙂

Easy Chia Seed Pudding

Easy Chia Seed Pudding

This recipe is a staple for breakfast meal prep.  This is a great way to get in a healthy dose of fats and fiber into your morning and awesome for taking on the go!  I love to top mine off with fresh berries, a spoonful of sunflower seed butter, shredded coconut and chopped nuts or energy balls if I have them on hand. You can add sweetener to this if you choose; I like to keep added sugars out of meals whenever I can and this one tastes great without it!

GLUTEN FREEDAIRY FREEPALEOSUGAR FREE CANDIDA-FRIENDLYWHOLE 30

What you need:

  • 1 cup canned lite organic coconut milk
  • 1 cup unsweetened organic almond milk
  • 1/2 cup organic chia seeds
  •  1 tsp vanilla extract
  • For toppings: chopped berries, shredded coconut, almond/sunflower seed butter, coconut cult yogurt, granola, etc

How you do it:

  1. Combine coconut milk, almond milk and vanilla in a large mason jar or container
  2. Add chia seeds and seal container; shake to combine
  3. Let sit overnight; spoon out into a bowl and add toppings of choice!

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(Recipe above yields ~3-4 servings)

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Cacao Cauliflower “Oats”

Cacao Cauliflower “Oats”

Veggies for breakfast? 

This breakfast porridge of sorts should really be called “Noats” since it contains no oatmeal at all (hehe).  As the current literature on oats is looking more and more grim for those of us with Celiac disease (issues with cross-reactivity and the protein avenin), I wanted to try to recreate one of my favorite breakfasts in a completely grain free way!  Don’t knock this until you try it-I realize this meal sounds strange since but it really has a similar texture to oatmeal and the toppings make up for any discrepancies!  I chocolate-ified these oats but you can also leave the cacao out and add a tsp or two of vanilla extract instead!  In that version I like to add frozen organic blueberries or blackberries right to the pot for a natural sweetness.  I tend to be a meal prepper so I like to make a larger batch of these ahead of time and portion out into mason jars with toppings to be reheated during the week.

GLUTEN FREEDAIRY FREEPALEOSUGAR FREE CANDIDA-FRIENDLYWHOLE 30

What you need:

  • 1 cup cauliflower rice (I used organic frozen cauli rice to save time!)
  • 2 T ground flaxseed (or chia seed)
  • ~1 cup canned lite coconut milk
  • 2 scoops grassfed collagen protein
  • 1.5 T raw cacao or carob powder
  • 1-2 dropperfuls liquid stevia (optional-I left this out and still tasted good!)
  • dash of sea salt
  • coconut oil (organic/virgin) or ghee
  • optional: fresh berries, cacao nibs, cashew/almond butters, chia seeds, hemp seeds

How you do it:

  1. Turn stove on low/medium, add a few tsp coconut oil or ghee to a pot
  2. Add cauliflower rice and stir around to heat and mix into oil (2-3 min)
  3. Add coconut milk and flax seed and turn heat up to medium/high and bring to bubbling
  4. Once bubblin, reduce the heat to low and cook for 3-4 minutes, stirring occasionally; add more fluid as needed for desired thickness
  5. Let cool a bit and then whisk in 2 scoops of collagen protein, cacao powder and stevia (may add additional coconut milk if mixture is extremely thick)
  6. Cover partially and let simmer on low for another ~1-2 minutes.  Stir and serve!
  7. Makes ~2 servings

Tip:

  • For “overnight oats version”: scoop ~3/4 cup cooked “oat” mixture into jars, top with an additional few T of coconut milk, ~1/4 cup chopped strawberries, 1 T sunflower seed butter (or nut butter of choice); 2 tsp hemp seeds, sprinkle of cacao nibs (You can vary this however you like!  Some other great variations would be: blueberries + almond butter+cinnamon OR fresh slice banana+walnuts+chia seeds.
  • I also love to top this off with coconut cult yogurt for a probiotic boost!

**Updates:

-If you’re having a hard time transitioning over to cauliflower completely from oats-try adding ~2-3T quinoa flakes to the recipe (add in step #3 above and add a little extra water)-this will boost the thickness/creaminess!

-Update thanks to a 5J patient: For 1 serving (1/2 of everything in the recipe above)->Replace the coconut oil with red palm oil, replace canned coco milk with 1 T coconut butter (Nutiva brand) and 1/4 cup water, add a pinch of salt

I love multiple variations on this recipe-leave out the cacao and add about 1/4 cup pumpkin or butternut squash puree and about a teaspoon of pumpkin pie spice + some fresh grated raw ginger!

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Get creative 🙂

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