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Easy Pineapple One Bowl Muffins

One of my favorite cakes in the 80’s was pineapple upside down cake. Crushed pineapple was really popular to use in baking, and added lots of moisture to the recipe. Hummingbird cake, pineapple upside down cake, and dump cakes are three that come to mind. I loved pineapple upside down cake growing up, and I thought why not try a muffin with a few simple ingredients that can be made fast, grain free and low fodmap……….I had a craving! 🙂

So, if you like pineapple, here is a recipe that is simple, fast, and a pleasure to put together, that I think you will love! It makes an even dozen, and the muffins have a beautiful crumb. They start to brown on the tops as they are finishing off, for a truly delicious muffin that is not overly sweet.

Easy Pineapple One Bowl Muffins

Easy Pineapple One Bowl Muffins

Directions: Preheat your oven to 350º degrees. Line a twelve cup muffin pan with paper liners and set aside.

Ingredients:

1 14 oz. can of Native Forest Crushed Pineapple (or one without additives)

2 Eggs

1/4 Cup Clear Honey (Clover Honey is Lower in FodMaps)

1 1/2 Tablespoons Ground Ginger

1 Teaspoon Pure Vanilla Extract

1 1/2 Cups Superfine Almond Flour

1/2 Teaspoon Sea Salt

1/4 Teaspoon Baking Soda

Okay, this is really, really simple, and I love it! Put the ingredients in a bowl in the order listed above, and using a hand held mixer, mix until completely blended. Scoop evenly into the muffin liners. I used a muffin scoop. Bake for 30 minutes in your preheated oven. They will be starting to brown on the top, and when gently pressed, the tops will spring back when done. Remove from the oven and cool on a wire rack.

Pineapple Dump Muffins Batter

The Batter is Ready to Scoop!

Ready to Go Into the Oven

Muffins Ready to Bake Above.

That’s it!

Makes 12 – an even dozen!

Have a great day!

Eat Your Nutrients!

Hearty and Nourishing Vegetable Bison Soup

Winter storm Jonas is bearing down upon us here on the East Coast, and I decided there is never a more perfect time for making a big pot of hearty, nourishing soup! I wanted one that was easy to digest, nutritious, low in fodmaps, and tasty!

Hearty and Nourishing Vegetable Bison Soup

Put some favorite tunes on and lets get chopping. The vegetable prep is the longest part of making this soup, but it doesn’t have to be boring! Here’s the recipe!

Hearty and Nourishing Vegetable Bison Soup

2 Pounds of Ground Bison

3 Slices of No Sugar Added Bacon

4 Cups of Broth, Beef, Chicken or Vegetable

6 Endive, washed and sliced

2 Cups Carrots, peeled and sliced

6 Scallions, green parts only sliced

3 Small Zucchini, diced

1 Fennel Bulb, washed and diced

1/4 Cup Dry White Wine, optional

2 Tablespoons of Garlic Infused Olive Oil

2 1/2 Teaspoons of Sea Salt or Himalayan Pink Salt, divided

1 1/2 Teaspoons Black Pepper, divided

1 Teaspoon Dried Parsley

1 Teaspoon Dried Tarragon

1 Teaspoon Dried Chives

1/4 Teaspoon Dried Dill

2 Tablespoons Fresh Lemon Juice, added before serving

Hearty and Nourishing Vegetable Bison Soup

Directions:

In a large sautee pan, cook your bacon until crisp, then drain on paper towel and set aside to cool. Drain off the extra bacon grease in the pan, and add your ground bison to the same pan. Add the salt and pepper, and cook over medium high heat until brown and crumbly, stirring often. Meanwhile prepare your vegetables by peeling and dicing them.

Add the cooked beef to a large stock pot, and crumble the cooled bacon on top. Dry the sautee pan the beef was in with paper towel, then return it to your burner, and add 2 tablespoons of garlic infused olive oil. Heat over medium high heat, and add your vegetables. Sprinkle the vegetables with an additional teaspoon of salt and a 1/4 teaspoon of pepper. Cook the vegetables until the endive has wilted and the vegetables are just beginning to soften. Add the white wine and cook for one minute.

While the vegetables are cooking, add the dried herbs to the bison in the stock pot. Add the wilted vegetables to the stock pot on top of the bison and herbs. Pour in 4 Cups of broth. Bring to a boil, then reduce the heat and simmer on low for 40 minutes.

This makes a large pot of hearty, satisfying soup for a cold winters day, and it feels good in your belly, warming you from the inside out! Enjoy!

Hearty and Nourishing Vegetable Bison Soup

You’ve Got the Beet! – Day 7 – Seven Days of Smoothies

Today is the final smoothie recipe of the Seven Days of Smoothies series! You’ve Got the Beet! has a respectable amount of fiber from figs (6% per medium fig). Sweet delicious figs also contain calcium, potassium, magnesium, Iron, Vitamins B, C, Selenium, Phosphorus and Zinc. There are two colorful vegetables incorporated into today’s smoothie, (you guessed it beet, and also carrot). Strawberries are a low sugar addition to this smoothie and provide over 140% RDA of Vitamin C. Choose your favorite dairy free milk to add, and don’t forget the protein!

You've Got the Beet Smoothie - Day Seven, Seven Days of Smoothies

You’ve Got the Beet Smoothie

Ingredients:

1 Cup Frozen Strawberries

2 Turkish Figs (soak them if they are not soft for ease in blending)

3 Baby Carrots

1 Slice of Beet (about a Tablespoon)

1/2 Cup Dairy Free Milk

2 Tablespoons Pomegranate Juice Concentrate

1 Tablespoon Fresh Squeezed Lime Juice

Blend it thoroughly to incorporate those figs! Then add:

2 Tablespoons of Collagen Powder and/or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming).

Here is a recap of the smoothies shared during the Seven Days of Smoothies! When rotated into your routine, they will keep you from getting into a rut with food choices, and help you include a colorful array of nutrients into your diet!

Razzleberry Rad – Day 1

Blue Bumbleberry – Day 2

Orange U Sweet – Day 3

Kale Me Later – Day 4

Chocolate Mocha No Moo – Day 5

Creamy Dreamy Tropical Ginger – Day 6

You’ve Got the Beet! – Day 7

Creamy Dreamy Tropical Ginger Smoothie- Day 6 – Seven Days of Smoothies

Day six will take you to a warm paradise with the pineapple and ginger in this smoothie! Fresh ginger is wonderful for digestion, has antiviral properties, is anti-inflammatory, and is a warming food. The frozen banana makes this a creamy sweet smoothie, and the fresh lemon juice brightens the flavors.

Creamy Dreamy Tropical Ginger - Seven Days of Smoothies - Day 6

Creamy Dreamy Tropical Ginger Smoothie

Ingredients:

1 Frozen Banana, Sliced

1/2 Cup Frozen or Fresh Pineapple Chunks

1/2 Cup Orange Juice (no sugar added)

1 teaspoon minced, fresh ginger root

1 Tablespoon of Fresh Squeezed Lemon Juice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Enjoy your day!

Kale Me Later – Day 4 – Seven Days of Smoothies

The midway point of Seven Days of Smoothies is today! You didn’t think I would forget about green smoothies did you? They are my favorite! In fact I love them so much, I want to give you an an A-Okay to throw greens into any of the smoothies on this seven day challenge! Kale Me Later is the smoothie of the day, but you’re going to want to do it now not later. 🙂

Lucuma powder, a maple flavored natural sweetener from the Inca fruit which contains iron, zinc, vitamin B3, calcium, and beta caroteine is an optional add in to your smoothie. Matcha adds green tea flavor to the smoothie as well as a powerhouse of antioxidants like the Catechin EGCg known for it’s cancer protective properties. It is energizing, detoxifying, and helps concentration and focus.

If you want more green goodness, feel free to double this recipe for a larger smoothie!

Kale Me Later - Day 4 - Seven Days of Smoothies

Kale Me Later Smoothie

Ingredients:

1/2 Cup Green Grapes

1/2 Green Apple, Core Removed

1 Cup Frozen Kale (fast & convenient, prewashed)

1 Tablespoon Lucuma Powder (optional but good)

1 Teaspoon Matcha Green Tea

1/2 Cup Crushed Ice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Blue Bumbleberry Smoothie – Day 2 – Seven Days of Smoothies

We are at day 2 of Seven Days of Smoothies! Today’s smoothie is rich in Anthocyanins! They are the blue, violet, and red flavonoid pigments found in plants. Anthocyanins are good for your eyes and cancer protective among many other benefits. I have also included Maca which is beneficial for hormone balance in both men and women. It is an ancient Peruvian Superfood!

Blue Bumbleberry Day 2 Seven Days of Smoothies

Blue Bumbleberry Smoothie – Day 2

Ingredients:

1 Cup Frozen Blueberries

1/2 Cup Frozen Blackberries

1 Tablespoon Maca Powder

1 Tablespoon Blueberry Juice Concentrate (I found a smaller bottle at my local grocery store, but this is the brand I used)

1 Tablespoon Fresh Lemon Juice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Blue Bumbleberry

Razzleberry Rad Smoothie – Day 1 – Seven Days of Smoothies

I am kicking off 2016 with a fun series of smoothies! The goal is to have a different one each day so that over the course of a week, you get a large variety of nutrition, fiber and phytochemicals (some of which are still being identified) from foods like richly colored fruits, raw cacao, matcha green tea, dates, berries, protein and healthy fat! Each day uses different colors and ingredients. They are all dairy free and nut free. Won’t you join me?

Day one is Razzleberry Rad! So here we go! Seven Days of Smoothies!

Day 1 - Seven Days of Smoothies - Razzleberry Rad

Razzleberry Rad Smoothie – Day 1

Ingredients:

1/2 Cup Frozen Raspberries

1/3 Cup Frozen Dark Sweet Cherries

1/3 Cup Frozen Strawberries

2 Tablespoons Pom Juice Concentrate

1/4 Cup Full Fat Coconut Milk

1 Tablespoon Fresh Squeezed Lime Juice

2 Tablespoons Sparkling Mineral Water (or plain filtered water)

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Razzleberry Rad Smoothie

Date Sweetened Spice Muffins (Nut Free, Dairy Free, AIP Paleo)

There is a new kid in town, and it is Tigernut Flour. I used it in a previous recipe here and am really liking it. It is not a nut at all but a tuber, and it acts as a prebiotic. Tigernut Flour has been around for over 4,000 years, and contains nutritional benefits like phosphorous, potassium, calcium, magnesium, iron, and vitamins E and C.

I have been experimenting with it in the kitchen during the last month, because I am all of a sudden reacting to nuts and nut flours. 😦 I also have found it is a good idea to rotate my food to avoid developing any other sensitivities. Also, after being almost two years free of SIBO and following a Low FodMap diet, I slowly added in safe starches to improve gut motility and feed the good bacteria I have been working so hard on. I was pleasantly surprised to find everything improved, and the SIBO did not return. I have been using Tapioca Starch, Arrowroot, and eating White Rice occasionally, all with very positive results.

Since I started my blog to empower myself to eat delicious foods on a restricted diet, the blog is evolving, as I have healed and have added in new ingredients, always seeking optimal health, energy and just plain feeling good. The addition of starches not only has helped my overall digestive system (in moderation), but is also helpful post workout for me!

All that aside, this recipe took some time, and I had some flops, but I have to say, I am very, very happy with the results here! It is a muffin that is dense, with a pleasing, (not gummy, ewwww!) texture. The muffins are sweetened with just dates and have other whole foods in them like carrots, green plaintains, coconut oil and applesauce. I could eat them every day.

Date Sweetened Spice Muffins (Nut & Egg Free, AIP Paleo

This recipe makes 16 muffins. They freeze well also!

Date Sweetened Spice Muffins

Preheat your oven to 350º degrees. Line two muffin pans with 16 paper liners and set aside.

Ingredients:

1 Cup Dried Medjool Dates (about 8 large, soaked in warm water for ten minutes, pits removed)

2 1/2 Cups Shredded Carrots

2 Green Plantains (Difficulty finding plantains, Walmart has them. Plantains are cheap!)

1/2 Cup Applesauce (no sugar added, preferably organic)

1/2 Cup Tigernut Flour

1/4 Cup Coconut Flour

2 Tablespoons Coconut Oil (melted)

2 Tablespoons Ground Cinnamon

1 Teaspoon Baking Soda

1 Teaspoon Baking Powder (homemade corn free recipe here)

1/2 Teaspoon Sea Salt

1 Teaspoon Ground Ginger

1/4 Teaspoon Ground Cloves

1/4 Teaspoon Mace (or Nutmeg may be substituted if not AIP they are very similar)

Directions: In a food processor, puree the green, peeled plaintains, that have been cut into chunks, with the applesauce and dates (drained after soaking) until very smooth, about three to five minutes. Meanwhile, whisk together your dry ingredients. Add the carrots to the pureed plantain mixture and puree until smooth. Add in the dry ingredients and melted coconut oil. Pulse until thoroughly incorporated.

Scoop into the muffin papers with a muffin scoop.

Bake 30 to 40 minutes until the muffins spring back when touched with the tip of your finger. I used a convection oven, so the cook time is a little shorter than a conventional oven. Remove from muffin tin and cool on a wire rack.

Wishing you and yours a very Happy and Blessed New Year!

Not recommended for those with SIBO

No Bake Peppermint Ice Caps

Ready for a yummy no bake recipe? Try these little two bite no bakes using mini muffin cups! Little hands can help make them.

They are ready in a jiffy!

No Bake Peppermint Ice Caps Collage

No Bake Peppermint Ice Caps

Directions: Line a mini muffin pan with 18 mini muffin papers.

Bottom Layer Ingredients:

1/2 Cup Coconut Butter, (Softened in the Microwave for 30 seconds)

1/4 Cup Carob Powder

2 Tablespoons Maple Sugar

2 Tablespoons Coconut Milk

2 Tablespoons Coconut Oil, Melted

1 Teaspoon Vanilla Extract, Alcohol Free for AIP

Blend the ingredients together with a hand-held electric mixer. Using a teaspoon cookie scoop, scoop and roll the mixture into balls. Then, press into the bottom of each mini muffin cup. If the mixture is soft at this point, freeze for 20 minutes before proceeding so you can press the top layer evenly onto the bottom. This will depend on how much you soften your coconut butter.

Top Layer:

1/2 Cup Coconut Butter (Warmed in the microwave for 30 seconds)

1 Tablespoon of Maple Sugar

1/8 Teaspoon of Peppermint Extract, Alcohol Free for AIP I use this

Blend together with a hand-held electric mixer. Scoop into scant 1 teaspoon balls and roll between your hands. Press onto the top of the bottom layer, and gently pat to the edges of the mini muffin cup.

Refrigerate for 1 hour. Serve.

Store in the refrigerator, or at room temperature.

Make 18

This recipe is part of the Phoenix Helix AIP Recipe Roundtable Roundup here!

Paleo AIP Recipe Roundtable

Thin and Chewy Maple Sugar Cookies

Thin, Chewy Cookies are one of my favorites! I like all kinds of textures in cookies…..Cakey, Crunchy, Thick, Thin, Puffy…..those are just some of the variety of textures cookies can have. Then there is the shape! When you think about it, cookie possibilities are endless, thus the huge number of cookbooks dedicated to cookies alone.

Really, the types of cookies you choose to make, when in the mood, also depends on what kind of time you want to put into them and the level of creativity you are feeling. These cookies are fast and satisfying, pretty, chewy, and sweet with maple sugar and honey. The honey makes them chewy!

Thin and Chewy Maple Sugar Cookies

The Thin & Chewy Maple Sugar Cookies also have coconut oil in them, for some good fat, and I used tigernut flour, which is one of my new favorites! Tigernut flour contains some protein, fiber, and resistant starch making it a natural prebiotic to feed good gut flora. It also gives baked items stability and structure. It is not a nut at all! It is an ancient root vegetable! You can find it here.

Thin & Chewy Maple Sugar Cookies

Preheat your oven to 350º degrees.

Ingredients:

1/2 Cup Tapioca Flour

1/2 Cup Tigernut Flour

1/4 Cup Maple Sugar, plus extra for rolling

1 Tablespoon Arrowroot Flour

1/2 Teaspoon Baking Powder (corn and aluminum free recipe here at Whole New Mom)

1/4 Teaspoon Baking Soda

1/4 Teaspoon Sea Salt

1/4 Cup Honey

1/4 Cup Coconut Oil (gently melted if solid)

1 Tsp. Vanilla Extract (alcohol free for AIP Paleo)

Directions: Mix together the dry ingredients in a medium bowl with a whisk.

With an electric hand-held mixer, beat in the coconut oil until crumbly. Add the honey and vanilla and blend thoroughly. Scoop balls of dough onto a parchement lined baking sheet with a tablespoon cookie scoop. Roll the balls between your hands and then into extra maple sugar to coat. Space 2 generous inches apart onto two cookie sheets lined with parchment.

Bake in your preheated oven 11 to 14 minutes until golden. They will spread, so leave space between the cookies.

Thin and Chewy Maple Sugar Cookies on Baking Tray