Frosting (optional)

1/4 cup coconut butter

1/4 cup coconut oil

1/4 teaspoon of freshly grated ginger

1 tablespoon orange zest

1 tablespoon shredded coconut

1 tablespoon maple syrup

CHANGE IT UP

The frosting recipe can be modified and used for other muffins as well. Use lemon zest instead of orange and top the Blueberry Lemon Muffins see here; or, leave it as-is and top the Pumpkin Cranberry Muffins with it.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 350^°F.

Whisk the eggs, butter or coconut oil, pure vanilla extract, molasses, and maple syrup together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, cinnamon, ginger, and ground cloves. Next add in the carrots and raisins (if using) and combine together.

In a muffin tin, scoop 1/4 cup of the batter into each lined muffin container (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.

Combine all frosting ingredients until smooth. Allow the muffins to cool slightly before frosting.

blueberry lemon muffins

If you love blueberries, these are the treat for you—they’re packed with a fresh burst of the blue gems!

PREP TIME

15 minutes

COOKING TIME

35-40 minutes

YIELD

12 muffins

6 eggs

1/2 cup butter or coconut oil, melted

1 teaspoon pure vanilla extract

1/4 cup grade B maple syrup

1 lemon, juice and zest

1/2 cup coconut flour

1/2 teaspoon sea salt

1/4 teaspoon baking soda

1 cup fresh blueberries

CHANGE IT UP

For standard blueberry muffins, leave out the lemon juice & zest.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 350^°F.

Whisk the eggs, butter or coconut oil, pure vanilla extract, maple syrup, lemon juice, and lemon zest together in a large mixing bowl. Sift in the coconut flour, sea salt, and baking soda, and stir until well combined. Gently fold in the blueberries.

In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.

pumpkin cranberry muffins

This recipe is sure to be a fall-favorite in your house, and it’s a great way to use up canned pumpkin. For an extra cranberry pop, spread Simple Cranberry Sauce (recipe here) on top.

PREP TIME

15 minutes

COOKING TIME

35-40 minutes

YIELD

12 muffins

6 eggs

1/4 cup canned pumpkin

1/2 cup butter or coconut oil, melted

1 teaspoon pure vanilla extract

1/4 cup grade B maple syrup

1/2 cup coconut flour

1/2 teaspoon sea salt

1/4 teaspoon baking soda

1 tablespoon pumpkin pie spice

1/2 cup fresh cranberries

CHANGE IT UP

If fresh cranberries aren’t in season, add chopped walnuts instead.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 350^°F.

Whisk the eggs, pumpkin, butter or coconut oil, pure vanilla extract, and maple syrup together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, and pumpkin pie spice and stir until well combined. Gently fold in the cranberries.

In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.

bacon & egg salad

Egg salad is an old favorite of mine, but commercial mayonnaise is out of the question when you’re avoiding refined seed oils. This take on a classic uses Baconnaise (recipe here) and gets that bacon-y taste right into the dish.

PREP TIME

20 minutes

COOKING TIME

20 minutes

YIELD

4 servings

12 eggs

1/4 cup Baconnaise
(recipe here)

Sea salt and black pepper to taste

12 slices of bacon, chopped

2 tablespoons fresh chives, chopped (optional)

SERVE IT UP

With sliced cucumber
or celery sticks.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Take eggs out of the refrigerator, and allow them to come to room temperature. Fill a large pot with 8 cups of water, and bring it to a boil.

Place the eggs in the boiling water for 10 minutes. Remove the eggs, and place them in a large bowl with ice water for 10 minutes. This will keep them from turning green around the yolk.

Peel the eggs, place them in a bowl, and mash them with a potato masher or large fork. Mix in the Baconnaise, sea salt, black pepper, chopped bacon, and chopped chives.

zucchini pancakes

Looking for a pancake recipe that’s savory instead of sweet? Look no further! Make extra to reheat anytime or eat them cold the next day.

PREP TIME

10 minutes

COOKING TIME

20 minutes

YIELD

Approximately 8 small pancakes or 2 servings

3 eggs

1 tablespoon coconut flour

Sea salt and black pepper to taste

2 cups shredded zucchini (using a food processor with a shredding disc is ideal, or by hand)

Coconut oil or bacon grease for pan frying (amount will vary)

SIDE NOTE

A food processor makes this recipe super quick and easy.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Beat the eggs with the coconut flour, sea salt, and black pepper. Mix in the shredded zucchini until well combined.

Add about 1/8 inch of coconut oil to a large skillet over medium-low heat. Spoon the mixture into the skillet in “cakes” that are approximately 4-6 inches in diameter.

Cook until they hold together, flipping once as you would a standard pancake.

Serve warm or at room temperature.

vanilla-almond sponge bread

If you’re looking for a basic morning bread replacement, this might be for you! Eat it plain, fresh out of the oven, or toast it with some extra butter and cinnamon. You can also use it to make a grain-free French toast. This pan-bread can also be flavored easily with the juice and zest of a lemon or orange.

PREP TIME

10 minutes

COOKING TIME

40 minutes

YIELD

6 servings

6 eggs

Seeds from 1/4 pod of vanilla bean

1 teaspoon vanilla extract

2 tablespoons butter, melted

2 tablespoons full-fat coconut milk

1/4 cup coconut flour

Pinch of nutmeg

Pinch of sea salt

1/2 teaspoon baking soda

2 tablespoons sliced almonds

SERVE IT UP

With berries, sliced bananas, or some almond butter smeared on top.

CHANGE IT UP

Try making this a more savory loaf by adding some Rosemary or Sage Salt to the mixture—about 1 teaspoon should do the trick!

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 350^°F.

Whisk eggs, vanilla bean, vanilla extract, butter, and coconut milk in a large mixing bowl. Sift coconut flour, nutmeg, salt, and baking soda into the egg mixture, and continue whisking until combined.

Pour the egg mixture into a 9 inch x 9 inch baking dish lined with parchment paper. Top with sliced almonds, and bake for approximately 40 minutes or until the edges are brown and a toothpick wipes clean when testing the center.

grain-free porridge, 2-ways

If you miss having a warm bowl of cereal in the morning, try these alternatives.

PREP TIME

10 minutes

COOKING TIME

10 minutes

YIELD

One large serving

COCO-NUTTY

2 tablespoons almond butter

1/4 cup shredded coconut

6 tablespoons warm water
or coconut milk (full-fat)

1/4 teaspoon vanilla extract

1/2 teaspoon cinnamon

1 teaspoon raw honey or maple syrup (optional)

Дата добавления: 2015-11-14