SIBO-Friendly Sous Vide Egg Bites

If you’ve walked into Starbucks at any point in 2017, you might have noticed that they’re now serving Sous Vide Egg Bites. They come in two varieties: Bacon Gruyère and Roasted Red Pepper. As a gluten-free girl, I was excited to see these, and when I actually tried them, I FLIPPED. I began to crave them every day and proclaimed to Loren that our next kitchen gadget would have to be a sous vide. Here’s a pic from my instagram where I celebrate the gloriousness of the Starbucks version. (I’ll admit that I’m not generally the biggest Starbucks fan. When I go in there, it’s usually because I’m in an airport, which is why it took me a while to learn about these egg bites — but I started going out of my way to go there once I found these!!)

sous vide egg bites

This year started out a bit hectic — I quit my full-time job at the hospital and stepped down from a leadership role at my start-up, resolving to completely dive into my self-employed endeavor. The whole first half of the year flew by so quickly, and then suddenly it was July, and I’d never followed through on my vow to buy a sous vide machine and replicate these little yummy bites! I’d even been talking with the talented Nicole Ruiz Hudson over at Nibbling Gypsy about all of her gorgeous sous vide recipes, but I just wasn’t pulling the trigger to get my own. Luckily, just in time for the beginning of ‘funemployment’ kitchen experimentation, Amazon had a flash sale that highlighted the Anova Sous Vide Precision Cooker. It revitalized my egg bite-creating dreams, and I finally got my hands on one. 

Sous Vide

First things first: what does sous vide mean? Sous vide is a form of cooking that involves submerging a contained food item into a water bath and cooking it at a precise temperature for a set period of time. The ability to maintain a consistent SIBO-friendly Sous Vide Egg bitestemperature allows for even cooking and splendid results, especially for protein dishes. Eggs, in particular, are pretty finicky if you’re hoping for a very specific texture or level of ‘doneness’. The magic wand, of sorts, sits clamped to the edge of the bath (I used my big stock pot) and heats the water to the precise temperature you need.

What do I mean by ‘contained food’? I mean that you’re not dunking a steak directly into a water bath and boiling it to death — that would be gross. Rather, the food you’re cooking is contained in either jars (as we’ll demonstrate today with the sous vide egg bites), BPA-free cook safe plastic bags like these, or silicone bags like these. Today, it’s all about single-serving breakfast and replicating the silky consistency of the Starbucks creation — all within the guidelines of the SIBO diet.

SIBO-friendly

Next question: what makes these sous vide egg bites SIBO-friendly? SIBO (Small Intestinal Bacterial Overgrowth) requires quite a few dietary restrictions, including very limited dairy. Specifically, only cheese that’s been aged for at least one month is permissible (along with only homemade, plain yogurt), and in limited quantities. (If you’re unfamiliar with my SIBO saga, check out this post, which explains what SIBO is, how I think I got it, and the signs and symptoms — which include a lot of overlap with IBS).

I did a little googling to see if I could find some recipes to serve as my jumping off point, and what I found was a whole lot of cream cheese, cottage cheese, and heavy cream. None of these could go into my version of sous vide egg bites, so I had to get creative. As I’ve done with other egg recipes like my Easy Veggie Frittata and my Paleo Bacon Veggie Muffins, I substituted full fat coconut milk for the heavy cream.

frittata

Kitchen Alchemy: Guesswork in ‘Substitution Land’

In considering what to exchange for the cottage cheese and cream cheese, I was kind of at a loss. No aged cheese has that same creamy consistency, so I was worried about how my bites would match up. I decided to try something weird: avocado oil mayonnaise. I say weird, because one of the two main ingredients in mayonnaise is egg, which kind of makes including it a little repetitive. I was unsure when I decided to try it, so I only included 2 tbs for the whole batch. I love how they turned out, but I’m honestly not sure if adding the mayo really had a substantial impact. In my next batch, I’m going to test it out — half the batch with mayo, half without, and I’ll report back my findings with an addendum to this post. 

Intuitive Cooking

I love recipes where there’s little to no measuring, and where creativity can take the dish in any direction. I like to call this kind of cooking intuitive cooking, because you’re trusting yourself in the kitchen, rather than chaining yourself to every tiny detail in a recipe that doesn’t require it. This is a perfect example of a recipe that allows for lots of variation. Include the bacon, or don’t. Add in cooked shrimp or shredded pork instead. Choose whatever cheese floats your boat. Or leave out the cheese entirely. Chop up some veggies for a quick sauté, and throw them in. Add fresh herbs, dried spices, salsa, or hot sauce to the egg mixture. Anything that suits your fancy!

Here are some regional flavor combinations to try out: 

  • Mexican: add cumin, cilantro, cotija cheese (use anejo if you’re sticking to SIBO rules), and a few tablespoons of salsa (only green onion if you’re sticking to SIBO rules). Grease the jars with avocado oil.
  • Italian: add fresh chopped parsley and oregano, parmesan and/or Romano, and few squeezes of tomato paste. Grease the jars with garlic-infused EVOO.
  • French: add bleu cheese, bacon, and green onion. Grease the jars with butter or ghee.
  • Persian: (borrowed from a fellow experimenter) add boiled shrimp, chopped dates, and turmeric. (skip the dates if you’re sticking to SIBO rules). 
  • ‘MERICA: add aged cheddar cheese, bacon, and breakfast sausage (use ground pork and spices if you’re sticking to SIBO rules).

The flavor experiments could continue forever! In my first go at this, I wanted to try to get as close to my original muse (the Gruyère bacon bites at Starbucks) as possible. But I couldn’t resist trying a couple of different cheeses, since I wasn’t sure how long Gruyère is aged, and I didn’t want to take the chance. I also greased half of the jars with bacon grease and the other half with garlic infused EVOO. Both were delicious, but I think I preferred the EVOO.

SIBO-friendly sous vide egg bites

Important Sous Vide Cooking Tips:

  1. Do not tighten the lids too much (do a “two-finger tighten”). Pressure builds as the eggs cook, and if the jars are too tightly sealed, you might have an exploded glass mess on your hands.
  2. Blend the egg mixture in a blender or food processor. Hand mixing won’t get you the silky, uniform consistency you want.
  3. Depending on the size of your jars and how much room you leave at the top, they might float in your water bath. If you find that your jars are floating, place a heavy plate or a big pot on top of them in the water to weigh them down. You can also try stacking them to keep them in place. Another option is to put something at the bottom of the pot (I saw a suggestion for inverted coffee mugs) and placing your jars atop them, so that they’re higher up in the bath and slightly breaching the surface.
  4. Grease the jars for your egg bites. It will make clean up much easier.

Supplies needed: 

  1. Anova Sous Vide Precision Cooker
  2. 10-12 4 oz mason jars (you could also use bigger jars and only fill partially — that will definitely cause floating)
  3. A pot or tub large enough to fit the wand and all of the jars (I used a 2 gallon stock pot but only filled the liquid to the “min” line on my wand cooker)
  4. Food processor or blender
  5. Cheese grater (if using cheese)
SIBO-friendly Sous Vide Egg Bites
Serves 10
Set the sous vide to 172° F before beginning your prep. It takes longer for the machine to get to temperature than it does to get this recipe ready to go.
Write a review
Print
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 15 min
Ingredients
  1. 1 pack cooked bacon (7-10 pieces)
  2. 12 pastured eggs
  3. 2/3 cup coconut milk
  4. 2 tbs avocado oil mayonnaise
  5. 1/2 tsp salt
  6. 1/2 tsp pepper
  7. EITHER 1 cup grated parmesan or Romano
  8. OR 1/2 cup aged bleu cheese
Instructions
  1. Set the Anova to 172° F in the water bath
  2. Place the bacon on a parchment-lined cookie sheet and broil in the oven until crispy (usually 10 minutes, but keep an eye on it so you don't burn it)
  3. Add the eggs, coconut milk, salt, and pepper to a food processor or blender and mix on low until it's smooth and homogenous
  4. Grease 10-12 4 oz jars with either bacon grease or an oil of your choosing (I did half with garlic infused EVOO).
  5. Evenly distribute crumbled bacon in each jar
  6. Evenly distribute the cheese of your choosing in each jar
  7. If your blender or food processor doesn't have a pitcher spout, transfer the egg mixture to a spouted measuring cup and evenly distribute among all of the jars
  8. Screw on the lids (but not too tightly, see the cooking tips above this recipe for more detail)
  9. Once the water bath is up to the proper temperature, use tongs to carefully submerge your jars into the water bath
  10. Set the Anova timer for 50 minutes
  11. Remove using the tongs
  12. Use either a dish towel or oven mits to open if the jars are hot
  13. If not eating right away, allow the jars to cool before refrigerating
  14. Eat them right from the jar or slide a butter knife around the perimeter and turn over onto a plate to slide out your egg bite
Notes
  1. Cook the bacon to a pretty full crisp. On my first try, I cooked it exactly how I like to eat it on its own, and I found that it was too chewy in the recipe. On my second round, I cooked it longer and crumbled it into smaller pieces instead of using half pieces as Starbucks does. I liked it this way best.
Cultivated Wellbeing http://cultivatedwellbeing.com/

To reheat your egg bites, either:

  • Microwave for 30-45 seconds
  • Get a 140° F bath going with your Anova wand and submerge for 15 minute
  • Toast in the oven broiler for 5 minutes (ovens vary, keep your eye on it for this method to avoid burning)

FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

Salvadoran Guacamole: Avocado Egg Salad Boats [RECIPE]

Today’s avocado egg salad recipe is one of those things that should have occurred to me a long time ago. For some reason, it required a rushed morning of grabbing some hard-boiled eggs from the coffee shop and needing to use a nearly expired avocado for me to think about combining these two glorious foods. And why not really?

Eggs are delicious and quite possibly one of the most nourishing foods on earth. By design, they exist to support and build life, right? And avocados — they’re creamy, they’re rich, they’re full of healthy fat (namely monounsaturated fat) and fiber, and they NEED to get eaten or they turn to brown mush. Honestly, I know a few people who don’t like avocado, and I’m really not sure how to cure them of their wrong-ness on this topic. It’s sad really. 

Her’s my fancy equation for those of you who enjoy a good visual from time to time.  

Eggs: nature’s perfect food + Avocado: nature’s perfect fat = Toni’s perfect snack

avocado egg salad

A Recipe’s Evolution

Call me late to the game on this recipe all you want. I know. When I googled “avocado egg salad,” I realized that this was not an original idea in any way, but I’m still sharing my own version of it with you today, because my recipe is awesome, and it makes me happy to share awesome things with you. It’s also simple with only a few ingredients, and that makes me happy too. Prepare as I walk you through my experience of innovating something that I wasn’t aware was already a “thing.”

Eggs and Avocado Mash: Beta test 

I started out that first morning just mashing the two things together with a fork and adding a pinch of salt: 2 eggs, 1/2 a decent-sized avocado. When I took a bite, I wondered why I hadn’t been doing this for years. I also knew there would be more iterations of this heavenly combination of foods on the horizon. It was delicious, but I knew I had some ideas on how to kick it up a notch.

Avocado Egg Salad: Version 1.0

Next I tried adding some of my homemade salad dressing and chopped scallions to the mix. The dressing I used was pretty much identical to the linked recipe, except no orange and a little apple cider vinegar added. This version was divine, but I hesitated to share it, because I though that asking you to make a salad dressing before you made the egg salad was asking too much. Granted, it’d be awesome if you just made a batch of dressing and jarred it in your fridge all week, but in the event that you didn’t do that, I didn’t want to confuse things with too many steps and prep. This iteration was already creeping too far away from my mission of SIMPLE.  

Leftovers: Version 2.0

Believe it or not, I was able to eat leftover salad the next day without it being a gross brown blob of mush. It wasn’t quite enough for breakfast though, so I added another egg, a bit more avocado, and a squeeze of lemon. I tossed it my tote to go to work and as I dug in at my desk, a coworker said, “What are you eating?” When I answered with “avocado egg salad,” another coworker said, “Hey, that’s Salvadoran Guacamole!” I had no idea just now unoriginal this idea really was.

cultivatedwellbeing.com (7)

Salvadoran Guacamole, CWB-Style: Ready for Launch

After a lovely morning of gardening, Loren and I needed a snack, and I decided that this was my chance to perfect this recipe for sharing with you! In the spirit of how this whole thing started, I pulled out some romaine lettuce that needed to get eaten and spread the leaves out on a plate to make boats for holding the goodies. And then I got to work on the recipe I’m sharing with you today. 

Pin this Recipe

CWB-Style Salvadoran Guacamole: Avocado Egg Salad Boats with Smoked Paprika
Serves 2
Write a review
Print
Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3 hard boiled eggs, peeled
  2. 1 avocado
  3. 1 stalk celery, chopped
  4. juice from 1 lemon
  5. 1 chopped scallion
  6. 4 or 5 springs fresh cilantro, chopped
  7. Salt and pepper to taste
  8. OPTIONAL: smoked paprika
  9. 4 large leaves romaine lettuce
Instructions
  1. Scoop avocado and eggs into a mixing bowl
  2. Mash the two together with a fork (you might need to start off cutting up the egg, depending on how easily it comes apart with your fork)
  3. Add all chopped veggies, herbs, lemon juice, and salt and pepper to mixing bowl and continue mixing with a fork
  4. Divide the mixture between the 4 lettuce boats and sprinkle each with smoked paprika
Notes
  1. Prep time doesn't include the time it takes to hard-boil and peel the eggs. Cook times depends on how you like your eggs, but can be anywhere from 10 to 15 minutes. Then if you want to let them cool in an ice bath, that takes a little more time. If you're me, peeling an egg can take anywhere from 10 seconds to 10 minutes, so I chose to leave this whole process out of the prep time.
Cultivated Wellbeing http://cultivatedwellbeing.com/
 Salvadoran Guacamole AKA: Avocado Egg Salad

Sweet and Savory Spaghetti Squash Waffles [RECIPE]

Today’s spaghetti squash waffles recipe was born out of a need to use an incredible surplus of spaghetti squash, which landed in my kitchen after my first experiment with a grocery delivery service. It’s the kind of service where you go online and select your items and then someone goes to the grocery store of your choice and shops for you. I had never done this before. It was fun going through the online list of items and picking out the foods I wanted delivered. It took surprisingly longer than I thought it would, but most definitely less time than going to the store myself would have. So I was excited at this new-found extra time I’d have because of this convenient service …

Womp Womp 

While I won’t say that I was entirely satisfied with the service (or that it’s worth the up-charge on every item, the tip for the shopper, AND the delivery fee), I will say that it was definitely a learning experience as far as “being specific” is concerned. There are elements of grocery shopping that you take for granted when you do it for yourself — things you don’t necessarily think about, because they’re inherent to you and your family. You know what you’re shopping for. You know how many people you’re shopping for, and how quickly these people will eat the food you buy/cook.

I have two people in my household, and I added one spaghetti squash to the list. When I saw my bags of groceries sitting on my doorstep, I was shocked to see that one of the grocery bags was almost entirely filled with one.gigantic.spaghetti squash. It was literally the biggest spaghetti squash I’ve ever seen. As an aside, I also ordered a few root veggies, thinking I’d do a nice roasted root side for dinner one day that week. I ordered one parsnip as part of that combo, and got the saddest, tiniest little parsnip I’ve ever seen. Here’s a size comparison:

sweet and savory spaghetti squash waffles

Anyway, this post wasn’t meant to be a bashing of home-shopping services. I know many people find them useful. And if it weren’t for this incredibly sized spaghetti squash, I never would have thought to come up with this kitchen hack or recipe. So there’s a silver lining, per usual.

Leftovers + Waffle Iron = New Creative Meal! It works for a lot more than just squash. In fact, I saw some pretty cool ideas right after Thanksgiving using leftover cornbread stuffing, veggies, and all kinds of other goodies. Start experimenting!

Size Matters

Apparently, in the world of spaghetti squash, size really does matter. I baked this thing using my favorite, super simple method for making winter squash. Stick it in the oven whole. I’ve done this many times with many different types of winter squash, and spaghetti squash in particular has come out great in the past. I could use a fork to fluff out the “spaghetti” strands and top it with my favorite paleo sauces. This time, with this gargantuan, the fluff yielded big chunks rather than “spaghetti.” I thought maybe I hadn’t cooked it long enough, but the flesh was definitely cooked.

Still as delicious as any other spaghetti squash would be, I decided to get creative with my chunky squash, as I knew we’d be eating it for days. And these beautiful waffles were born!

Sweet and Savory Spaghetti Squash Waffles

I have slight variations on this waffle to make one sweet and one savory. Neither has a particularly strong leaning either way, but one is perfect for savory toppings (like avocado, some homemade salad dressing or even as the bottom of an open-faced sandwich), while the other is better suited for a sweeter topping like almond butter and bananas, pumpkin butter, or maple syrup and butter. Basically all butters!

All the other ingredients are the same. 
sweet and savory spaghetti squash waffles

sweet and savory spaghetti squash waffles

A Word on Maca Powder

I’ve added maca powder to this recipe for my own personal reasons, not because it adds much in the way of flavor to these recipes. But I wanted to include it here, because I thought it’d be a good chance to tell you about this awesome super food.

“What are my personal reasons?” you might be wondering. I’ve been feeling somewhat drained lately, and I’m concerned that my adrenals are taking a hit from all the work I’m doing (three jobs right now). As I’ve mentioned in other posts, I’ve also recently decided to go off of birth control after 11+ years of use, and as a result, I’m experiencing some wonky hormonal side-effects. 

While I don’t think I’ve reached the point of full-on adrenal fatigue, I’d like to prevent it before I get there, so I’m taking precautions. If you’re unfamiliar with adrenal fatigue and are curious to learn more, this is a great place to start for some basic info and links to more in-depth explanations. I haven’t yet been tested, but I’ve been super burnt out and exhausted lately, so I’d like to get ahead of my energy to avoid hitting the bottom.

After all, this blog is all about self-care, so I sure as heck better be taking care of myself, right?! My course of action so far has been to supplement with maca powder and another potent adaptogen formula (affiliate link) every day, and I can say with certainty that I’ve noticed a positive difference in my energy levels and ability to focus. I’ll share more about adaptogens in a future post. 

What’s Maca Powder?

sweet and savory spaghetti squash waffles

click to purchase through my affiliate link

Straight from WebMD: “Maca is a plant that grows in central Peru in the high plateaus of the Andes mountains. It has been cultivated as a vegetable crop in Peru for at least 3000 years. Maca is a relative of the radish and has an odor similar to butterscotch. Its root is used to make medicine. 

Maca is used for “tired blood” (anemia); chronic fatigue syndrome (CFS); and enhancing energy, stamina, athletic performance, memory, and fertility. Women use maca for female hormone imbalance, menstrual problems, and symptoms of menopause. Maca is also used for weak bones (osteoporosis), depression, stomach cancer, leukemia, HIV/AIDS, tuberculosis, erectile dysfunction (ED), to arouse sexual desire, and to boost the immune system.”

I’ve used maca on and off for years but this is the first time I’ve included it in a consistent daily routine. An occasional teaspoon added to a smoothie here and there never yielded any noticeable changes, but daily use has benefited me these last few weeks. The caveat, of course, is that I didn’t go about my change very scientifically. Desperate to feel better, I added my adaptogen formula and the maca at the same time, so I can’t say for sure if my better state of health is due to one, the other, or both. I plan to keep using the maca when the adaptogen formula runs out and see how I feel after a few weeks. On with the recipe!

  —> Pin this Recipe <—

Sweet and Savory Spaghetti Squash Waffles
Yields 6
Season one way for sweet and one way for savory, and use these waffles for any meal of the day! This recipe yields 6 regular, square waffles.
Write a review
Print
Prep Time
6 min
Prep Time
6 min
Ingredients
  1. 6 eggs
  2. 1.5 cups cooked spaghetti squash
  3. 1/2 cup almond meal
  4. 3 tbs coconut flour
  5. 1/2 tsp salt
  6. 1/4 tsp baking soda
  7. OPTIONAL: 2 tsp maca powder
  8. For savory waffles: 1 tsp lemon pepper
  9. For sweet waffles: 1 tsp cinnamon
  10. Avocado spray for the waffle iron
Instructions
  1. Heat your waffle iron before you start mixing
  2. Mix all the ingredients in a large mixing bowl until well-incorporated
  3. Spray waffle iron with avocado spray
  4. Pour mixture over waffle iron
  5. Cook in waffle iron until browned and crispy (or less crispy if that's how you like them!)
Notes
  1. I included the time to cook the spaghetti squash in the "cook time" area above. If you've already cooked and scooped the spaghetti squash, this recipe takes only as long as it takes you to mix the ingredients and cook in the waffle iron. These waffles keep well in the fridge for up to 3 days and can be reheated in the oven when you're ready to use them.
Cultivated Wellbeing http://cultivatedwellbeing.com/

 

Flashback: Love Muffins (Almond Flour Muffins [RECIPE])

It’s been a couple of months since I did a “flashback” post, so for those of you who haven’t read the previous ones, I’ll quickly explain. Flashback posts are blasts from the pasts — recipes, experiences, time travel from before my blogging days. I post these stories from time to time, usually because they hold some sort of juicy morsel worth sharing with the world. They often involve a special experience in my life, and today’s flashback recipe is no exception — it’s a love story in fact!

Today, we’re transported back in time to spring of 2011, when these little yummies were introduced to me for the very first time…

Loren had just proposed marriage atop Indian Rock in Berkeley. The following morning, my lovely friend Colleen called to ask if we’d planned to go to the farmers’ market (which took place halfway between our respective homes). I said yes (to both questions!), and she asked if she could meet us there.

Upon seeing Loren and me, she held out a plastic freezer bag filled with beautiful home-baked almond flour muffins and yelled, “CONGRATULATIONS, LOVE MUFFINS!!” A huge fan of cheesiness with a healthy appreciation for pun, I laughed and gave her a big hug, just before sampling a muffin on the spot. Pure gloriousness! I couldn’t wait to get the recipe.

And then the truth was revealed. Once the excitement subsided, Colleen said, “I don’t really need much from the farmers’ market. I just wanted to see your ring, so I brought you these muffins as an excuse. Let’s see it!” 

almond flour muffins love muffins

We got married the following summer. Here are a couple of pictures (sans muffins).

almond flour muffins love muffins

A Muffin Was Born

So that’s how the name of these beautiful almond flour muffins came to be — I got engaged, and since they were kind of an engagement gift, they were dubbed “Love Muffins.” And boy oh boy will you love them! My recommendation is to get as creative with these babies as your little heart desires. But first, try them exactly as the recipe suggests. This way you’ll get an idea of just how delicious they are before you start tweaking things.

Then, the next time you make them, play with the details as much as you like without losing the main ingredients that make them a nice, solid muffin (that’s the ingredients with asterisks* next to them in the recipe below, for those of you who were wondering).almond flour muffins love muffins

Some variations could include:

  • skipping the chocolate and adding fresh blueberries
  • doubling the cocoa powder and skipping the dried cherries for a chocolate/chocolate experience
  • switching out the dried cherries for fresh cranberries and adding in some orange extract
  • swapping the cocoa for cinnamon and switching to white chocolate chips, or even skipping them altogether 
  • adding additional nuts and seeds of your choosing for a heartier, more calorie-dense snack

On the Health Front

This muffin works great for breakfast or a snack, but it does have some extra sugar in it. If you’re tracking your sugar, choose the darkest possible chocolate chips for your muffins or skip the chocolate chips altogether. (These chocolate chips from Enjoy Life are my favorite because they’re dark chocolate and soy-free.) (affiliate link) You can also reduce the amount of maple syrup to 1/4 cup to further cut back the sugar.

These muffins are gluten-free and grain-free, decently high-fiber, full of healthy fats and proteins (from the eggs, almonds, and walnuts), and are sweetened with an unrefined, natural sugar source. They’re a perfectly wholesome addition to nearly any diet — plus they’re called Love Muffins, which makes them great for the mind, body, and spirit. 🙂 

http://cultivatedwellbeing.com/wp-content/uploads/2015/11/cultivatedwellbeing.com_-150x150.png)">
Love Muffins
This recipe yields 8 large muffins or 10 medium-sized muffins
Write a review
Print
Prep Time
5 min
Cook Time
18 min
Total Time
25 min
http://cultivatedwellbeing.com/wp-content/uploads/2015/11/cultivatedwellbeing.com_-150x150.png)">
Prep Time
5 min
Cook Time
18 min
Total Time
25 min
Ingredients
  1. 3 eggs*
  2. ½ cup real maple syrup
  3. 2 tsp pure vanilla extract
  4. ½ cup unsweetened dried cherries
  5. ½ cup chopped walnuts
  6. ½ cup dark chocolate chips
  7. 1 tbs unsweetened cocoa powder
  8. 3 cups of almond flour*
  9. ½ tsp baking soda*
  10. ¼ tsp salt*
Instructions
  1. Heat the oven to 325 degrees
  2. Line a muffin tin with baking cups
  3. Combine the almond flour, baking soda, salt, and cocoa in a bowl
  4. Combine the cherries, walnuts, chocolate chips, vanilla, maple syrup, and eggs in another bowl
  5. Slowly incorporate the dry ingredients to the wet and mix well
  6. Evenly fill each baking cup with the batter
  7. Bake for 18 to 20 minutes
Notes
  1. *ingredients with asterisks should remain the same no matter how you modify the recipe with new or substituted ingredients I suggested in the post.
Adapted from a recipe in the book Grain-Free Gourmet by Jodi Bager and Jenny Lass
Adapted from a recipe in the book Grain-Free Gourmet by Jodi Bager and Jenny Lass
Cultivated Wellbeing http://cultivatedwellbeing.com/

FTC DISCLOSURE: This post contains an affiliate link, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

Paleo Breakfast Tacos [RECIPE]

My recent visit to Austin reminded me just how much I appreciate a good breakfast taco. Here in California, it’s all about the breakfast burrito, and honestly, burritos aren’t my thing. I’ve never seen a giant gluten-free tortilla that didn’t break (or one that tasted great), so I couldn’t eat them even if I liked them, but really they’re just a mess, with or without the gluten. Most burritos become a pile of homogenous Mexican-flavored mush after the first few bites. There are too many ingredients, too many fillers, and if all of that food is going into my mouth, I’d rather eat it on a plate separately than in a mess of mixed mush. (How’s that for alliteration?!)paleo breakfast tacos

The Breakfast Taco Saves the Day!

Oh but the breakfast taco! It’s a beautiful thing. It’s compact; far less food than a burrito with the option of having a second one if you’re still hungry instead of having to commit to a breakfast burrito the size and weight of an infant. Why the breakfast taco hasn’t caught on here in California is beyond me, but I made my own delicious, paleo variety right here in the CWB kitchen with almond flour tortillas made fresh from Must B Nutty. I bought them at my new favorite Austin-born paleo establishment, Picnik Austin. If you follow me on social media, you probably saw me standing in front of their shipping container establishment enjoying one of their signature butter coffees last week, and if you didn’t, here it is again. (And don’t worry, I’ll dedicate a whole post to Picnik sometime in the near future. Love them!)

paleo breakfast tacos

click to follow

Must B Nutty

I’ve seen some recipes to make your own paleo tortillas online, but I haven’t tried to do it yet. Mostly because I’m lazy, but my other big excuse is that I don’t have a tortilla press. Maybe I’ll get around to trying that one day, but in the meantime, Must B Nutty tortillas are awesome — so awesome that Loren and I went through a pack of 10 in less than a week. (Actually, I think Loren only had 2.5 tortillas; maybe “we” was a little generous…) Having gone gluten-free, I haven’t enjoyed a really great flour tortilla in years, so it’s possible I got a little excited. These almond flour ones are just about as close as it gets — and to be honest, a breakfast taco with a corn tortilla really isn’t the same.

Although I didn’t get a chance to talk to the folks who make them, I hope I will sometime soon! Maybe we’ll be able to do some sort of awesome tortilla giveaway on CWB down the line! A girl can dream, right? You can order them online in the meantime. I know I’ll be doing that this week.

paleo breakfast tacos

The Fixin’s

What you put in your breakfast taco is entirely up to you, although most of the ones you’ll see in the Lone Star State will include scrambled eggs, either bacon or sausage, cheese, and sometimes fried potatoes. Salsa is usually part of the equation too. I wanted mine to err on the side of healthy so I skipped the potatoes, threw some of my homegrown sprouts into the scramble (you can grow your own too! ENTER TO WIN! a winner will be announced on Thursday 5/14), added some sliced avocado, and used raw pastured white cheddar cheese. (I know that some paleo folks don’t eat dairy, even when it’s raw and from pastured animals — if you’re one of those, just skip the cheese.) I also didn’t have any sausage or bacon on hand, but adding one of those in would have made these babies even better, so feel free to add them into your version at home!

paleo breakfast tacos

Have you ever made your own breakfast tacos?

What do you put inside? I’d love to hear it! Reply with a comments below! And don’t forget to Pin this Recipe to your Pinterest page! Oh, and follow me there too

Kasha Krunch: A Healthy Homemade Cereal [Recipe]

So last week I went on a bit of a rant about cold cereal. I said that basically all cold cereal is garbage. And what I meant by that was that almost everything you can get in a box from the center aisles of the grocery store is … garbage (or TRAY-ISH, as my Texan grandmother likes to say). 

Of course there’s the obvious stuff: the sugar cereals like Lucky Charms, Cocoa Pebbles, or my personal college-era favorite, Reese’s Puffs. But don’t be fooled by the “high fiber,” “heart-healthy” cereals like Chex, Cherios, or Kashi Go Lean either. Sure these cereals are higher in fiber and lower in sugar than kids’ cereals, but those are basically candy. Better-than-candy does not = good. It equals less bad. And honestly, only very slightly so. Cereals that have gone through an extrusion process to turn the grain into an “o,” flake, puff, pebble, pop, whatever shape, contain proteins that are now denatured and potentially neurotoxic.

“… All Part of a Balanced Breakfast”

Remember the cereal commercials from the 80’s and 90’s that ended with “… all part of a balanced breakfast” and then showed you what an “ideal” breakfast looked like? Let’s talk about what’s in that picture. Extruded cereal puffs, milk, 2 pieces of toast with a pad of butter, fruit, and a glass of orange juice. Put a different way, that’s a picture of sugar, sugar, sugar, a little fat, and a glass of sugar. Wow! If I ate that, I’d never make it out of the house! Who said this was a balanced breakfast? I’d venture to say that most people don’t eat toast with their cereal, so let’s take that out. But we still have a whole lotta empty carbs, calories, and sugar with very little nutrient-density to show for it. 

healthy homemade cereal

Check out this super retro picture I found of another childhood favorite. image sourced from thefeedingdoctor.com through Creative Commons

Enter: Kasha Krunch – a Healthy Homemade Cereal

Two years ago, I gave this cereal as Christmas gifts to my friends and family — it was super cute in big mason jars with ribbons and labels. While getting through airport security with it was a bit of a challenge, the end result was my mom begging me to make more for her the next time she came to visit. Needless to say, it’s a winning recipe. It goes great with milk or yogurt — add fresh berries for some extra phytonutrients — but it’s also a perfect trail snack. Just stick it in a baggie and eat it by the handful. 

Kasha Krunch

Kasha (another name for buckwheat groats) is a pseudocereal, which means it’s more of a seed than a grain. It’s gluten-free, higher in protein than cereal grains (like wheat, oats, and rice), and is considered an “ancient grain” having avoided the selective breeding of big agriculture. It’s pretty much the same food as it was a hundred years ago.

I do feel obligated to say that if you’re strictly Paleo or sticking to a low-carb plan, this cereal might not be for you — pseudocereals are a debated topic in the Paleo community, but I think most strict followers don’t eat them. This isn’t a strictly Paleo or low-carb site, but since I do share recipes in those categories regularly, I felt the need to point that out.

Moving on!  Here’s the recipe.

  • http://cultivatedwellbeing.com/wp-content/uploads/2015/02/Kasha1-150x150.jpg)">
    Kasha Krunch
    Yields 6
    Write a review
    Print
    Prep Time
    3 min
    Cook Time
    40 min
    Total Time
    34 min
    http://cultivatedwellbeing.com/wp-content/uploads/2015/02/Kasha1-150x150.jpg)">
    Prep Time
    3 min
    Cook Time
    40 min
    Total Time
    34 min
    Ingredients
    1. 3 cups raw buckwheat groats (Click to buy a CWB fave)
    2. ½ cup raw almond butter (click to buy a CWB fave)
    3. ½ cup chopped raw pecans
    4. ½ cup raw pumpkin seeds (pepitas)
    5. 2 tablespoons REAL maple syrup or raw honey (optional)
    6. ½ teaspoon cinnamon
    7. pinch of sea salt
    8. ½ cup unsweetened dried fruit of your choice (optional)
    Instructions
    1. Preheat oven to 300 degrees
    2. Spread raw buckwheat groats across a large cookie sheet and bake for about 40 minutes, shuffling them around about halfway through, until slightly golden
    3. Mix all other ingredients in a large bowl as best you can
    4. Immediately out of the oven, stir in warm toasted groats into the bowl until everything is evenly distributed (the heat from the groats will soften the nut butter and allow it to coat everything nicely)
    5. Let cool to room temperature
    6. Place in a tightly sealed glass storage container and store in the fridge
    Notes
    1. This recipe is super versatile -- you can switch out almond butter for your favorite nut butter, trade the seeds and nuts for other varieties, and play with the amount of maple syrup you use to vary the sweetness. Enjoy Kasha Krunch with milk, yogurt, or as a dry snack.
    Cultivated Wellbeing http://cultivatedwellbeing.com/
     

     FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

 

Paleo Bacon Veggie Muffins

OCTI try to get some kind of veggie into my breakfast every day, but it can be a challenge sometimes to cook and still be at work at a reasonable hour. I’ve noticed lately that I’m setting my alarm for later but still pressing the snooze button once or twice, generally creating a frenzy to get out of the house each morning. I know good and well that I feel so much better if I just get up without hitting snooze, but who can resist this animal all snuggly in the morning??cultivatedwellbeing.com (7)

“Be prepared or prepare to fail!”

Weekend Prep: One of my favorite ways to prepare for the week ahead is to make a solidly healthy breakfast over the weekend that will last through the weekdays. That way, I can just grab it from the fridge and either gently heat it or just eat it cold, and I’ll be guaranteed a good start to the day. There are quite a few ways to accomplish a quick morning breakfast, but for me, it really needs to hit a few key points. 

  1. It needs to include a vegetable (I count sweet potatoes as a veggie when I make this delicious bread!)
  2. It needs to have a healthy dose of protein and good fats
  3. It needs to be delicious
  4. It needs to not be cold cereal

Not so hard, right? I’ll often make a veggie-packed frittata or a green smoothie to serve this purpose, but sometimes it’s fun to switch it up. That’s where these muffins come in. Without a doubt, they hit all the points, especially the delicious one.

Why not cold cereal you ask?

Well for one, I don’t like it. But more importantly, with the exception of very high quality organic, gluten-free granola (which I do like but still don’t eat for breakfast because it’s pretty high in carbs), cereal is garbage. It’s either made of wheat, soy, corn or rice so heavily processed that it turns to sugar in your body basically immediately — yes, even the “whole grain” stuff does this.

A little-acknowledged fact in the world of boxed and packaged foods is that whole grain flour is no longer a whole grain. It’s a flour. Whole wheat/oat/rice/WHATEVER flour has almost the same glycemic load as white flour, and when it’s extruded into little “o’s” or flakes or whatever shape you like, the proteins are denatured, and the whole grain ingredient is no longer healthy in any sense of the word. Plus boxed cereals almost always have too much added sugar, often in the form of high fructose corn syrup, and most people eat cereal with milk, which contains even more sugar. Good quality granola and other homemade cereals (one of which I will share with you soon!) are exceptions to this rule because they don’t contain grain flours or excessive added sugar. Instead, they either contain whole oats or (in the case of the one I’ll be sharing with you soon!) a pseudocereal that big agriculture hasn’t had a chance to mess with. 

Ok, now that I’ve stepped off my soapbox that has basically nothing to do with the recipe I’m about to share … 

I mentioned grain flours as no longer being a whole grain, but I didn’t mention anything about alternative/paleo flours. These muffins contain almond meal and coconut flour — neither is a grain, and both have a low glycemic load, so they don’t apply to the “WHATEVER” category in my list above.

Paleo Bacon Veggie Muffins

I love eating these muffins for breakfast not only because they’re grain-free, full of veggies, healthy fats, and protein, but also because they are fabulously delicious. Plus they contain the building blocks of serotonin that I talked about on Tuesday’s post about Gut Health and Mood: tryptophan coupled with just a little bit of healthy carbs

These little cuties got two thumbs up from Loren, and we ate them every morning this week. Just one muffin keeps me full until lunch, although different people have different appetites. (My rail of a husband sometimes has a snack around 11 after eating one of these …)

 THE BEST VIEW (1)

http://cultivatedwellbeing.com/wp-content/uploads/2015/02/2015-02-01-10.49.09-e1423256199340-150x150.jpg)">
Paleo Bacon Veggie Muffins
Yields 12
Write a review
Print
http://cultivatedwellbeing.com/wp-content/uploads/2015/02/2015-02-01-10.49.09-e1423256199340-150x150.jpg)">
Ingredients
  1. 12 strips organic uncured, sugar-free bacon
  2. 1/4 large red onion
  3. 6 ribs purple kale
  4. 3 or 4 scallions
  5. 12 pastured eggs
  6. 1/2 cup coconut milk
  7. 1/4 cup coconut flour
  8. 1/4 cup almond meal
  9. 1/2 tsp salt
  10. 1/4 tsp black pepper
Instructions
  1. preheat oven to 375
  2. cut 12 strips of organic bacon in half and place each one criss-crossed into a muffin tin
  3. cook bacon in oven for 10 minute
  4. while the bacon is cooking, dice onion, chop purple kale and scallions
  5. when the bacon is done, carefully remove from the oven
  6. pour about 3/4 of the bacon grease into a jar to use for later and the rest into a warm skillet or fry pan
  7. set bacon aside
  8. saute onions, kale, scallions until the onions are translucent (3 to 5 minutes) and turn off the heat
  9. in a large mixing bowl, crack eggs, and beat with coconut milk, coconut flour, almond flour, salt, and black pepper, making sure to get rid of all of the clumps
  10. once all ingredients are mixed into a smooth batter, add the vegetable mixture and stir to incorporate
  11. pour the veggie batter into each bacon-lined muffin tin until the batter is evenly distributed
  12. bake on 375 for 12-15 minutes or until the center is done
Cultivated Wellbeing http://cultivatedwellbeing.com/

Sweet Potato Pound Cake [Gluten-free]

sweet potato pound cake

The first version of this recipe I tried was in the form of a pumpkin pound cake (rather than sweet potato). It was part of a group potluck, and I loved it so much I took the leftovers home to Loren to share it with him. I’ve since made my own version using my homemade roasted sweet potato puree, and it was every bit as delicious as the original pumpkin one. Both versions are absolutely fabulous, so interchange the ingredients as you wish. I brought what was left of our sweet potato loaf home to Texas a few weeks back, and my mom loved it so much she asked me to make another one before I left. She even made sure to copy down the recipe before the trip was over (and she’s not generally a baker).

What makes this recipe shine is that it’s so SIMPLE. With only a handful of whole-food ingredients, none of which requires any special baking chemistry, it’s almost impossible to get this one wrong. And the final product is nothing short of decadent.

 

Delicious AND Nutritious

Not only would you never know that this pound cake is gluten-free, you’d never know that it’s actively good for you, filled with nutrient-dense ingredients that will nourish your body and make your taste buds sing. I’ll just give you a quick nutrition rundown so you can feel awesome about eating this pound cake for breakfast, a snack, or even dessert — add a dollop of coconut whipped cream to this creation and you have yourself a guilt-free, paleo dessert.

  1. It uses only whole food ingredients
  2. It is entirely gluten-, grain-, and dairy-free
  3. It uses only healthy fats from coconut oil, pastured eggs, and almonds – CLICK HERE for your free 15 oz jar of coconut oil
  4. It’s rich in beta carotene and other healthy phytonutrients (this is true whether you use sweet potatoes or pumpkin)
  5. It’s high in fiber and low in glycemic load (even lower GL with pumpkin but true for both)
  6. It includes warming spices, including cinnamon (which helps regulate blood sugar) and ginger (which aids in digestion)
  7. It uses a small amount of natural, unrefined maple syrup (1/4 cup for 8-10 servings), a natural sweetener rich in minerals and minimally processed

sweet potato pound cake

I have to give credit to my friend and colleague, holistic Chef Christine Cully for sharing her amazing recipe with me and allowing me to post it on CWB for you all to enjoy. Lucky for me (and for you as you’ll soon find out once you try this), Christine’s generous attitude is to share the wealth of her great recipes and get people eating better — just get the information out there, no credit requested! Well I’m giving her credit anyway. So here it is, my amazing sweet potato pound cake, adapted from a recipe by Chef Christine Cully. 

http://cultivatedwellbeing.com/wp-content/uploads/2015/01/SP3-150x150.jpg)">
Sweet Potato Pound Cake
Write a review
Print
http://cultivatedwellbeing.com/wp-content/uploads/2015/01/SP3-150x150.jpg)">
Ingredients
  1. 3/4 cup roasted sweet potato puree (recipe linked at the top of the post)
  2. 1/4 cup maple syrup
  3. 1/4 cup coconut oil
  4. 4 eggs
  5. 1 cup almond flour
  6. 1/4 cup coconut flour
  7. 1/4 tsp sea salt
  8. 1/2 tsp baking soda
  9. 1 tsp cinnamon
  10. 1/2 tsp pumpkin pie spice
Instructions
  1. Preheat oven to 325
  2. Melt coconut oil
  3. Combine wet ingredients in a large mixing bowl
  4. Combine dry ingredients in a small mixing bowl
  5. Add dry ingredients to wet, and mix until smooth
  6. Bake in a greased loaf pan for 35-40 minutes
Notes
  1. Let sit for about 10 minutes before removing from loaf pan or cutting to serve.
  2. This recipe works great for muffins as well, and yields about 10 muffins
Adapted from Holistic Chef Christine Cully
Adapted from Holistic Chef Christine Cully
Cultivated Wellbeing http://cultivatedwellbeing.com/

Breakfast on-the-go: Easy Veggie Frittata Recipe

About mid-trip during our vacation to Canada, we had access to a kitchen. After almost 5 days of not cooking, I was excited to make food for my husband and myself. We’d climbed hard that afternoon, and after getting off my last route for the day, I wasn’t sure I’d even be able to stand up and hold a spatula, but by the time we picked out or feast at the grocery store, I had regained some steam and was ready to cook!

Dinner was delicious, but I hadn’t quite filled the 4-day cooking void, so I decided to make breakfast for the rest of the week too!

Enter, delicious frittata!

VeggieFrittata4

With climbing on the agenda for the remainder of our trip, I wanted to make breakfast as streamline as possible so that we could get out the door quickly each morning. I decided that a veggie-filled frittata would do the trick nicely. This one, as with most of my cooking, does not require any measuring — perfect if you’re in someone else’s kitchen and can’t find anything, or simply don’t want to dirty a bunch of measuring spoons and cups (the case for me basically all the time).

I love a good frittata, because it involves a bowl and a skillet and that’s it. We cut it into 6 pieces to last for three mornings, one for each of us. It was so good and so filling that we ended up eating lunch at around 3pm each day. (It also helped that we were climbing all day, which is WAY more exciting than sitting at a desk. Have you ever noticed how much hungrier you are at your desk than when you’re out and about? I suppose that’s fodder for another post one day…)

Easy Veggie Frittata

Ingredients:

  • 12 pastured eggs (in Canada, they call them VeggieFrittata3“free-run”)
  • 1/2 can of full-fat coconut milk (affiliate link)
  • 1 small box of baby spinach — not the big giant box, the one that gives you about 2 salads’ worth
  • Butter (affiliate link) – coconut oil works too
  • Cherry tomatoes, halved (I used a box with a variety of colors which made the finished product very pretty) — use however many you want in your frittata. I used 6.
  • Kerrygold Dubliner cheese (or your favorite white cheese) — slice into thin pads, again, as much as you want. I cut enough to loosely cover the top of the frittata.
  • Salt and pepper to taste
Directions:
  1. Preheat the oven to 375F
  2. Beat the eggs, coconut milk, salt, and pepper in a large mixing bowl
  3. Warm an 8 inch oven-safe cast iron skillet and add butter and half the box of spinach
  4. Cook the spinach just long enough to wilt, then add to eggs, repeat with the other half
  5. Turn off the stove and add a bit more butter to the skillet, enough to grease bottom and sides
  6. Pour egg and spinach mixture into the skillet
  7.  Lay the halved tomatoes and pads of cheese along the top of the mixture
  8. Bake at 375F for 15 to 20 minutes. It’s done when the middle is cooked through and the top is golden brown (you can use a fork to test the middle, or just press down with your finger to feel that it’s firm).
  9. It should pop right out of the skillet and onto a plate in case you don’t want to leave your skillet in the fridge all week.

easy veggie frittata

 


FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation if you click and purchase it. I only link to products that I USE and LOVE. All opinions are my own.

Sprouted Gluten-Free French Toast

gluten-free french toast1I’d say that I bother with making french toast about 3 times a year. It’s really not much of a bother really, but because as a kid I ate every bite covered in Aunt Jamima’s syrup and powdered sugar, I think I’ve had a mental block against it. For the longest time, I couldn’t help but think of french toast as a decadent, terrible-for-you refined sugar bomb not suitable for anything but dessert. Until now!

This sprouted gluten-free french toast recipe is different. It’s a breakfast you can feel good about, because you don’t collapse into a diabetic coma immediately after eating it or feel hungry 20 minutes later. My version of french toast uses sprouted, gluten-free bread (you can order it here), pastured eggs and grass fed butter (or extra virgin coconut oil), coconut milk (so it can be made totally dairy-free), and spices that are jam-packed with antioxidants and also help regulate your blood sugar.

Sink your teeth into this one. I love to make it on a weekend morning before a big day of yard work. It keeps me full until it’s time for a late lunch break at my favorite spot down the road (which also happens to serve margaritas…)

And speaking of yard work, we’re almost completely finished with our front yard remodel! The main lawn has been transformed into some beautiful flag stone raised beds and river rock, and now all we have to do is finish up the new succulent garden (and get rid of a LOT of dirt). Can’t wait to share it when it’s totally complete!

gluten-free french

Sprouted Gluten-Free French Toast

Ingredients:

  • 6-8 pieces sprouted g/f bread (like this)
  • 3 pastured eggs
  • 1 cup coconut milk (my favorite – affiliate link)
  • 1 tbs maple syrup
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ground coriander
  • /4 tsp REAL salt
  • grass fed butter, ghee, or coconut oil for the pan (affiilate links)

Directions:

  1. Slice the bread to your desired thickness (I go with thin so I can soak more batter into every slice. This bread is also pretty dense, so you’ll have better luck soaking in the eggy goodness with thinner pieces.
  2. Whisk all ingredients (except bread and butter) in a medium mixing bowl.
  3. Soak your bread thoroughly — maybe even leave the slices in the batter for a minute or more to make sure it soaks all the way through.
  4. Heat your large skillet enough to melt the butter but don’t scorch it. If you have a safe non-stick skillet, use that. If you don’t, use cast iron or stainless steel.
  5. Throw on as many slices as will fit in your pan. The loaf of bread I use is pretty small, so in my large skillet, I can fit 8 pieces at a time.
  6. Depending on how many slices you are planning to make, be very liberal with the batter on the pan. My strategy is to get them all made in one batch, pouring the extra batter in with all the bread to make very eggy french toast. It’s delicious.
  7. Let sit on each side for a minute or two, depending on your stove, and flip when the egg starts to cook.
  8. Your gluten-free french toast is done when you can stick a fork in the center of each piece and no liquid comes up.

gluten-free french toast cwb2 gluten-free french toast2


FTC DISCLOSURE: This post contains an affiliate link, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. I only link to products that I USE and LOVE. All opinions are my own.

Rainbow Frittata – Easy Breakfast that Keeps in the Fridge

rainbow frittata

I love a good frittata. They’re easy to make, they leave room for creativity, and they keep well in the fridge so you can have a ready-made breakfast waiting for you on weekdays. Playing with the endless possibilities that come with baking eggs in the oven has unleashed some epic Sunday morning breakfasts in my house lately. I almost feel silly for ever paying a restaurant to make me a frittata.

I’ve recently confirmed that you can put basically anything in a frittata and it will be delicious. In fact, there’s a podcast about this very topic over at Table to Farm, a short podcast that’s been entertaining and educating me lately. In their frittata episode, they even suggest throwing leftover mac and cheese into the mix. Great idea! (sadly, I just noticed that Table to Farm is a year old and they haven’t made any new episodes. Boo.)

This particular gem covers the colors in the rainbow pretty well, because I was able to find a bright orange cauliflower at the market this week. It’s gorgeous!

orangecauliflower

I also used pastured eggs from my in-laws’ neighbors (they have 24 chickens!), and some of those egg shells were blue — maybe it’s a stretch to say that this frittata actually includes the color blue, but I’m counting it for the sake of the name Rainbow Frittata.

The beet greens have red stems and purple leaves, the kale is green, and the egg yolks are electric yellow (find out why the yolks were so vibrant in these pasture eggs).rainbow frittata

Rainbow Frittata:

Ingredients:

  • 10 pasture eggs
  • 1/2 cup coconut milk
  • orange cauliflower (or regular if you can’t find orange) — chop up as much as you like!
  • beet greens (chard works great too)
  • kale
  • lemon pepper
  • season salt
  • garlic powder
  • EVO or coconut oil
  • feta cheese (I used goat feta)
  • salt and pepper to taste

 Directions:

  1. Preheat oven to 450 degrees
  2. Chop cauliflower into small pieces
  3. De-vein the kale and chop all greens
  4. Lightly saute for 8 to 10 minutes in a bit of EVO or coconut oil
  5. Whisk the eggs and coconut milk until uniform and pour over veggies
  6. Add in the feta
  7. Bake for at least 20 minutes, might take longer, depending on your oven — you’ll know it’s done when a fork comes out clean from the middle
  8. Let rest for 5 minutes before serving
  9. Slice and serve1rainbowfrittatabitecwb

 

Gluten-Free Pancakes – Lemon Poppy Seed

Toot toot toot! Do you hear that? it’s me tooting my own horn for the unapologetically sweet, rich healthy gluten-free pancakes I invented. I have kept my promise to continue experimenting with grain-free, gluten-free, dairy-free, high-protein pancakes, and today I present to you a gluten-free lemon poppy seed pancake recipe that will knock your socks off.

 

I’m not one to gloat (well, I might be), but I impressed myself with these little goodies.

gluten-free pancakes

The back story: Loren and I went to brunch a few weekends ago at a new little spot in Oakland, and on the menu were lemon pancakes. We saw them on the table next to us, and I was mesmerized. Of course they weren’t gluten-free, but I had to try a bite of Loren’s short stack anyway. I just couldn’t pass it up, plus I had an ulterior motive: I was determined to make my own version at home that I could enjoy in all its glory, and I needed a point of reference. They were indeed superb pancakes. Not too dense, not too mushy, not to thick, not too chewy — just right (said Goldilocks).

gluten-free pancakes

To be perfectly honest, lemon isn’t usually my flavor of choice for sweet foods. In something like a custard or cake, I much prefer rich flavors like caramel, chocolate, or coffee and tend to shy away from fruity, and especially citrus-y, flavors. But these pancakes (and yes, I consider pancakes a sweet food, even if I’m eating them for breakfast) stuck out to me. They reminded me of the one lemon-flavored treat that I absolutely love: the lemon poppy seed muffin.

gluten-free pancakes

After this brunch, I was determined to create the perfect grain-free lemon poppy seed pancake. Following some of the guidelines I’d found to be successful in my first grain-free pancake experiment, I went to it, first with just the lemon, then with the poppy seeds and almond extract. Both were delicious, so it’s up to you which way you go.

The beauty in these flap jacks is that they’re full of fiber, protein, healthy fat, and phytonutrients from the lemon zest. And in the entire recipe there’s only 1 tbs maple syrup, so they are low in sugar too! Of course, how much syrup you add to your stack of jacks could dramatically increase the sugar load, so be careful if you’re concerned about such things — which we all should be.

These can be dairy-free or you can use butter or ghee in the pan as I did, totally up to you.gluten-free pancakes

 

Gluten-Free Lemon Poppy Seed Pancakes

Makes 8 pancakes – enough for 2 or 3 people

Dry Ingredients

*I like this gelatin because:

  1. it’s from grass-fed cows
  2. it’s easy to digest
  3. it’s great for muscle growth, bone health, and immune function
  4. it won’t gel and make your pancakes weird

Wet Ingredients

  • 2/3 cup coconut milk (CWB Favorite Pick)
  • 4 pastured whole eggs
  • 1 tbs maple syrup
  • 1 tsp almond extract (CWB Favorite Pick)
  • 1.5 tsp extra virgin coconut oil, melted (plus extra for the pan, or butter/ghee)
  • Zest from 1 lemon (about 2 tsp)
  • OPTIONAL: have an extra lemon ready for zest topping at the end
  • Juice from 1 lemon (about 2 tbs)

Directions

  1. Mix the dry ingredients in a small bowl and set aside
  2. In a microwave safe bowl, warm 1.5 tsp of coconut oil in microwave until melted (about 20 seconds)
  3. In a large mixing bowl, add all wet ingredients, and then slowly whisk in coconut oil
  4. Once all wet ingredients are mixed, whisk dry into wet
  5. Heat a skillet on medium heat and add coconut oil or ghee to the pan
  6. Use a spoon to scoop the mix into the pan (about two spoonfuls per cake) and let cook for a few minutes on each side
  7. OPTIONAL: Sprinkle a little extra zest on the top of the stack before adding pure maple syrup

gluten-free pancakes


FTC DISCLOSURE: This post contains affiliate links, which means I may receive monetary compensation for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. All opinions are my own.

 

Grain-Free Pumpkin Pie Pancakes

Editor’s note: This recipe is now one of many pumpkin recipes I compiled into one glorious eBook: 10 Delicious Pumpkin Recipes for the Vegan and Vegetarian Foodie. Download your free copy now!

DOWNLOAD IT NOW


Are you ready for the ultimate Christmas morning breakfast? Or any other day you have time for homemade pancakes?? (By the way, these also refrigerate quite nicely if you wanted to double or triple the recipe and eat them for a few mornings in a row without all the dirty dishes.)

Seriously, I don’t like to brag (yes I kind of do…), but these pancakes are THE BOMB. Full disclosure, the inspiration came from a totally legit, fully intact, awesome recipe by Gina Matsoukas at RunningtotheKitchen.com. But I believe I’ve taken these puppies to the next level and created a heaven-in-your-mouth AWESOME pumpkin pie pancake recipe that is free of grains and processed sugar, and packed with easily digestible protein, good-for-you spices, and DELICIOUSNESS. (Hint: toasted pecans play a big role in the over-the-top-ness of this recipe!)grainfreepancake

I’m not kidding when I say that these very well may be the best pancakes I’ve ever made, and that includes any box mixes, gluten-free, grain-free, or otherwise. I can’t wait to experiment further with other flavors and combination once I get over my pumpkin craze for the season. And when I do, believe me, you’ll be the first to know (well, second after Loren).

Ingredients (makes about 8 pancakes, enough for 2 people)

  • ½ cup almond flour
  • 2 tbs coconut flour
  • 1 tbs ground flax seed
  • (optional) 2-3 tbs hydrolyzed gelatin like this.*
  • 3 good cranks of the grinder of sea salt or Himalayan pink salt
  • 1 tbs cinnamon**
  • ½ tsp ground ginger
  • ¼ tsp nutmeg
  • ¼ tsp clove
  • ¼ teaspoon baking soda
  • ½ cup pumpkin puree
  • 4 whole pasture eggs
  • ¾ cup raw pecan pieces
  • 2 tablespoons pure grade B maple syrup
  • ½ teaspoon vanilla extract
  • ghee*** or coconut oil for cooking pancakes

*I like this gelatin because:

  1. it’s from grass-fed cows
  2. it’s easy to digest
  3. it’s great for muscle growth, bone health, and immune function
  4. it won’t gel and make your pancakes weird

**I use ceylon cinnamon because I use it in a lot of recipes, including my morning coffee every once in a while, and studies have shown that too much cassia cinnamon can cause liver damage. I don’t think I overdo the cinnamon, but you never know…

***I use ghee because I’m not strictly paleo. I like the flavor of butter with my pancakes, but the lactose and casein in regular butter and I don’t get along very well. I prefer to use ghee so I can have the best of both worlds. Plus, if you’re using ghee from a grass-fed cow, you’re getting a good dose of CLA, an important part of a healthy diet, especially if you’re trying to trim down or maintain a healthy weight.

Directions:

  1. Heat your non-stick skillet large pan over medium heat and wait for it to warm up before adding your raw pecan pieces
  2. Allow them to heat up, creating a nice, non-burnt pecan aroma before you add in a little ghee to coat them and a dash of salt
  3. Once they are lightly toasted, remove from pan and set aside and lower the heat on the burner
  4. Mix all the dry ingredients in a large bowl and the wet ingredients in a smaller one, beating the wet until fully incorporated
  5. Add the wet to the dry, mixing well to create a nice thick batter
  6. Add a good, heaping tablespoon or so of ghee to the pan and turn the heat back up to medium-high
  7. Using a ¼ measuring cup or large spoon, scoop batter onto pan and cook on each side for a few minutes until browned. Feel free to keep adding more ghee as you do more batches until the batter runs out.

gfpumpkinpancake

Don’t forget to download your very own FREE copy of my homage to pumpkin: 10 Delicious Pumpkin Recipes for the Vegan and Vegetarian Foodie. Download your free copy now!

DOWNLOAD IT NOW

Bulletproof Peppermint Mocha

peppermintmocha3

So I’m new to this “bulletproof” thing, and I’d hate to use the term incorrectly since I’m not using the beans sold on the Bulletproof Executive’s website, but I really like the concept, so I made my own version of it based on a few different ideas. That was one long sentence!

The main concept comes from the recipe on the Bulletproof site and an instructional video on the Fat Burning Man‘s site, which Abel calls “Fatty coffee.” (I guess “fatty coffee” is to “Bulletproof” as “cotton swab” is to “Q-tip.”)

I’m using really good, organic, fair-trade, small-batch coffee (and mine’s decaf using water extraction), but I haven’t tried the official Upgraded label yet. (I figure if I link to it, they won’t get too mad that I’m using the name for this blog post, and if they do get mad, I’ll rename it. No biggie. 🙂 )

To be honest, there’s so much commentary online that claims that it’s not worth the price, so I have been putting it off. But it’s really not that much more expensive than the coffee I buy, so maybe I’m just too impatient to order it when there’s great coffee walking distance from my house.

I’m still interested though and will probably get some sometime soon just to try it out — if they make decaf. My body just doesn’t do well on fully caffeinated coffee anymore. I start clenching my jaw, getting headaches, and my skin doesn’t like it much either.

So for those of you who don’t know what the heck I’m talking about, let me tell you about this awesome concept.

The whole idea behind bulletproof coffee (or fatty coffee) is to start your day with a healthy dose of saturated fats like those in coconut oil and butter (I use ghee to avoid the lactose and casein in butter). These awesome saturated fats are high in a type of fat called medium-chain fatty acids, or MCTs. MCTs have been shown to improve memory in as little as one dose for

peppermintmocha4those suffering from cognitive impairment such as Alzheimer’s and dementia. It’s also great for optimizing brain function in general, as it provides the brain with nutrients it needs to work at the peak level. My recipe uses coconut oil and ghee, but you can purchase pure MCT oil here — I haven’t tried this yet, but I’m told it’s tasteless, so can be added to salad dressings, smoothies, etc. (Yet another example of something I just haven’t made time to purchase online yet. That sentence started and ended with “yet.”)

The recipe for today is a holiday rendition of fatty coffee. I love it because it’s festive for the season, and also because I love love love chocolate peppermint flavored things (as evidenced by the recipe I posted yesterday on my other blog for a Peppermint Bark Smoothie). It makes my morning cup of coffee feel special and fancy, which takes the monotony of the morning routine and spins it into something fun. There’s a life lesson for you.

Bulletproof Peppermint Mocha

(makes 1 large cup of coffee)

You’ll need a bowl that’s big enough for you to whisk or blend your ingredients, or you can just put them in the blender. I use one of these nifty little things.

Ingredients:
  • enough coffee to fill 2/3 of your coffee mug
  • 1 tsp – 1 tbs coconut oil (start small and then start working your way up. If you start with 1 tbs right off the bat, you might have lots of visits to the bathroom)
  • 1 tsp – 1 tbs ghee (I use ghee instead of butter because the lactose and casein in butter bother me, but feel free to try butter if it doesn’t bother you. Just try to get either the butter or the ghee from pastured cows, organic at the very least.)
  • 1/4 cup – 1/2 cup full-fat coconut milk (I like this one because it’s BPA-free and 100% pure with no extra thickeners or additives.)
  • 1/4 tsp peppermint extract (like this)
  • 1 to 1.5 tbs raw cacao (like this)
Optional Ingredients:
  • pinch of stevia or 1/4 tsp pure maple syrup
  • 1 to 2 tbs gelatin (like this)

Put all ingredients into a bowl and whisk or into the blender and blend until frothy. You want to make sure the oil has emulsified into the drink so that you don’t end up with a funky oil slick on the top of the beverage.

Enjoy your delicious Peppermint Mocha on its own for breakfast or with something small like an egg. You’ll feel clear-headed and full of energy as you start your day.

peppermintmocha2

 

Last updated by at .