Tag Archives: Healthy Recipe

Pumpkin Spice Muffins with Chocolate Chips and Raisins – (Toddler Approved!)


Happy Fall Y’all! It’s officially here, and I have a new Pumpkin Spice Muffin recipe for you with Chocolate Chips and Raisins that is grain free and Toddler Approved! My Grandson, Theodore, was here yesterday when I was testing them, and he LOVES them! Look at the pictures of him enjoying one below! 🙂 These muffins are sweetened with maple syrup, have healthy olive oil in them, pumpkin, raisins, spices, and my favorite allergen free dark chocolate chips!

Pumpkin Spice Muffins with Chocolate Chips and Raisins - Grain Free

Here is my little grandson who is 13 months old eating one. He was saying “Mmmmmm!” as he ate it!

Toddler Grandson Enjoying a Pumpkin Spice Chocolate Chip Muffin baked by Mimi

Yup, he totally loved them!

Toddler Approved Pumpkin Spice Muffins with Chocolate Chips and Raisins

Healthy muffins are great to have on hand, so I like that this recipe makes a larger batch. You can also freeze half of them.

Pumpkin Spice Muffins with Chocolate Chips and Raisins Toddler Approved!

Pumpkin Spice Muffin - halved

Pumpkin Spice Muffins with Chocolate Chips and Raisins (Toddler Approved!)

Preheat your oven to 350º degrees F. Lay out two muffin pans with muffin wrappers. I like these unbleached natural baking cups. They never stick and there are no dyes in them. This recipe makes 17 muffins.

Ingredients For The Batter:

6 Pastured Eggs

1 Can of Pumpkin (I use this organic brand)

1/2 Cup of Coconut Flour

1/4 Cup of Olive Oil

1/4 Cup of Pure Maple Syrup

1/2 Cup of Raisins

1/2 Cup of Dark Chocolate Chips (I use this allergen free brand that is delicious!)

1 Teaspoon Vanilla Extract

1 Teaspoon Fresh Lemon Juice

1/2 Teaspoon Baking Soda

1/2 Teaspoon of Cinnamon

1/2 Teaspoon of Ground Ginger

1/4 Teaspoon of Sea Salt

1/8 Teaspoon of Ground Cloves

a pinch of Nutmeg or Mace

Ingredients for the Topping:

1/3 Cup of Raisins

1/3 Cup of Dark Chocolate Chips

Directions:

In a large mixing bowl, add the eggs, pumpkin, olive oil, maple syrup, vanilla and lemon juice. Beat with a hand held electric mixer until combined. Add the coconut flour, salt, spices and baking soda, and blend for two minutes. Fold in 1/2 cup of raisins and 1/2 cup of dark chocolate chips.

Scoop the batter with a muffin scoop into your prepared muffin pan. In a small bowl, mix together the raisins and chocolate chips. Then, sprinkle evenly on top of the muffins. tap very gently into the batter.

Bake in your preheated oven for 25 minutes, or until the tops spring bake when touched.

Remove from the oven, and cool for five minutes, then remove from the muffin tins and cool completely on a wire rack.

Enjoy these delicious pumpkin spice treats, and share them with those you love! 🙂

Sam

Pumpkin Spice Muffins with Chocolate Chips and Raisins - Gluten Free

 

 

 

 

 

Griddle Burger and Sandwich Buns – Coconut Flour


These savory griddle buns are the perfect vessel for burgers and sandwiches! They have carrots and scallions in them and are nutritious, delicious and grain free! These are great for egg sandwiches, meatloaf sandwiches, and burgers of all kinds. Top it with my Tomato Basil Jam recipe and your eyes will roll to the back of your head. 🙂 Leave out the scallions and make a nut butter and blueberry jelly sandwich using my Blueberry Spoon Fruit recipe!

Griddle Burger and Sandwich Buns (Carrot Scallion)

I used steamed carrots in this recipe, and they would be equally delicious with pumpkin or butternut squash, so feel free to switch it up. The pumpkin would be very handy if you didn’t have time to steam the carrots.

Griddle Burger and Sandwich Buns

Griddle Burger and Sandwich Buns

Ingredients:

  • 3 Tablespoons Coconut Milk or Almond Milk
  • 1/2 Cup of  Coconut Flour
  • 2 Cups Steamed Carrots, Mashed (or substitute butternut or pumpkin)
  • 2 Scallions, green parts only for Low FodMap, thinly sliced
  • 4 Eggs
  • 1/4 Cup of Olive Oil, Coconut Oil or Ghee
  • 1/2 teaspoon Sea Salt or  Himalayan Pink Sea Salt
  • 1/4 teaspoon Baking Soda

Directions:

Preheat a large electric griddle to 350º F degrees.

These are easy and quick! Add all your ingredients to a food processor, and blend until smooth.  Let batter sit for 5 minutes.

Then, brush the griddle lightly with olive oil. With a muffin scoop or 1/4 cup measure, scoop the batter onto the griddle, and spread with the back of a spoon to rounds about the thickness of pancakes. Cook until golden brown, and then flip and cook the other side, just like you would a pancake. Cool on a wire rack.

Makes ten buns or five sets of sandwich buns.

You can make a double batch and freeze these for weeknight ease!

Have a fabulous day!

Sam 🙂

Chicken Pizza Paillards


Chicken Pizza Paillairds

Paillards is a French term for pounded or thinly sliced meat. Paillards are quick cooking and tender. For these Chicken Pizza Paillards, I used Primal Palate’s Super Gyro Seasoning Blend. It is my favorite gluten free seasoning blend of Himalayan pink salt oregano, marjoram, thyme, and garlic. This is a fabulous, juicy chicken dish! A quick tip I got from Rachel Ray, buy boneless chicken breasts in bulk for savings, and pound them into paillards and freeze between sheets of parchment. Then when you want to make a quick cooking chicken dinner, you can just pull the amount you want out of the freezer. They thaw very quickly!

Chicken Pizza Paillards

Ingredients:

4 Boneless Chicken Breasts

16 Oz. of White Button Mushrooms, Sliced

6 Tablespoons Olive Oil

Pizza Sauce (I used Muir Glen Organic which has no Sugar Added)

Fresh Basil, Chopped

3 Tablespoons of Aged Balsamic Vinegar (my favorite is 18 year old from Fustinis)

Super Gyro Seasoning Blend

Sea Salt

Directions: Preheat your oven to 350° degrees F. Pound the chicken breasts to about a half inch thick using a meat pounder, and cover the chicken with plastic wrap when pounding to prevent splatter. Slice the mushrooms, and add them to a cast iron skillet with 3 tablespoons of the olive oil. Sprinkle with a generous double pinch of sea salt, and cook over medium high heat for ten to fifteen minutes until nice and golden brown. When they are golden brown, add in 3 tablespoons of aged balsamic vinegar and cook until it has evaporated and infused into the mushrooms. Set aside.

In a large nonstick, oven-safe skillet, add the last 3 tablespoons of olive oil and heat over medium high heat. Season your pounded chicken generously with Super Gyro Seasoning by Primal Palate on both sides. (A nice even coat. The amount depends on the surface area of your chicken. I like to be generous) Add the seasoned chicken to the hot skillet and cook for 4 minutes a side or until golden brown on each side. Now, pop the chicken into the oven for five minutes, or until the center of the chicken reaches 165° degrees. While the chicken is in the oven, heat up the pizza sauce.

Remove the chicken from the oven and top each breast with the hot pizza sauce, 1/4 of the mushrooms and sprinkle with chopped basil.

Enjoy!

Sandra

 

Teriyaki Chicken and Quinoa or Cauliflower Rice


This is a hearty dish utilizing my new teriyaki sauce recipe that is soy free and healthy. I have been experimenting with quinoa lately in my cooking, and find I tolerate it very well. This is a pleasant discovery since I admire the benefits of quinoa, such as it being a good source of protein, with all nine essential amino-acids in it and fiber. I buy sprouted quinoa here. If you are eating grain free or strict Paleo, substitute cauliflower rice (here is a video demonstration from Cooking Light on how to make delicious cauliflower rice) for the quinoa.

Teriyaki Chicken and Quinoa

The Teriyaki Chicken and Quinoa also has one of my favorite things………lots of veggies! I am The Eat Your Veggies Lady after all! I have included broccoli (cruciferous vegetable), carrots (a root vegetable and a good source of Vitamin A and healthy carbs), scallions (alliums which are cholesterol lowering and cardiovascular protective), mushrooms (a significant source of zinc, calcium, iron, potassium, folic acid and more), and I just couldn’t help myself, I added some fresh basil on top of each bowl at the end, because I like it’s flavor so much (it’s benefits are, disease fighting, antibacterial, and combats stress).

First you will make the sauce. This can be made ahead and kept in the refrigerator until you are ready to use it. It is a wonderful condiment to have on hand, so any extra will not go to waste.

Soy Free Teriyaki Sauce

Makes 2 Cups

You will need a medium sauce pan and a blender.

Ingredients:

10 ounces of Frozen Pineapple (or fresh)

1/2 of a Red Apple, cored but not peeled

1/3 Cup of Chopped Yellow Onion

1/3 Cup of Coconut Aminos (a soy free alternative made from coconut sap)

1/3 Cup of Fresh Orange Juice

1/4 Cup of Apple Cider Vinegar

2 Cloves of Garlic, minced or 2 Teaspoons of Garlic Infused Olive Oil

2 Tablespoons of Honey

1/2 Teaspoon of Ground Ginger

1/2 Teaspoon of Sea Salt

Directions: Add all the ingredients to the sauce pan and bring to a boil. Reduce heat, and simmer until the apple is tender, about five to ten minutes. Cool for fifteen minutes. Add it to your blender and puree until smooth. Add the sauce back to your sauce pan, and simmer again until reduced by a third. Store refrigerated in a glass container until ready to use.

Now to prepare the Teriyaki Chicken and Quinoa!

Teriyaki Chicken and Quinoa – Soy Free

 

Teriyaki Chicken and Quinoa

Prepare enough Quinoa to make 4 servings according to package directions. Set aside, covered.

Ingredients for Teriyaki Chicken:

2 1/2 pounds of boneless, skinless chicken thighs cut into 1 inch cubes

4 Cups of Fresh Broccoli Florets cut into bite size pieces

4 Cups of Carrots, peeled and diced into 1/2 inch pieces (this is about 4 large carrots)

6 ounces of fresh mushrooms, diced (I used oyster mushrooms. Use the kind you like.)

1/2 Cup of Scallions, sliced

2 Tablespoons of fresh Basil

4 Tablespoons of Olive Oil, divided

1 1/4 Teaspoons of Sea Salt, divided

1/2 Teaspoon of Ground Black Pepper, divided (omit for nightshade free)

Directions:

In a large skillet, add 2 tablespoons of Olive Oil. Turn your burner to high heat, then add the chicken cubes to the olive oil and sprinkle it with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Brown the chicken on one side for 5 minutes, then flip and brown the other side for 5 minutes. Remove the chicken from the pan into a large bowl and set aside. Don’t worry if it is still pink. You will cook it more.

In the same pan, add 1 tablespoon of olive oil. Over medium high heat add the diced carrots and a half teaspoon of  salt and 1/4 teaspoon of pepper. Cook for five minutes. Then, add the broccoli to the carrots and cook another five minutes, stirring frequently. You can add a little broth or water if needed.

Add the carrots and broccoli to the chicken in the bowl.

Add the remaining tablespoon of olive oil to the pan and the mushrooms. Sprinkle with 1/4 teaspoon of salt and brown the mushroom over medium high heat. This should take about 5 minutes.

When the mushrooms have browned, add the chicken and vegetables back into the pan and bring up to a sizzle over medium high heat. Stir in the scallions and 1 cup of prepared teriyaki sauce. Add more if needed. Cover and cook over medium heat for five minutes until the chicken is cooked through.

Oyster Mushrooms

Chicken and Broccoli

 

Teriyaki Chicken and Quinoa

Serve beside the cooked quinoa, sprinkle with fresh chopped basil and some extra scallions.

Teriyaki Chicken and Quinoa

Serves 4 – 6 people with leftovers. 🙂

Eat Your Nutrients!

 

Gluten Free Coconut Flour Blueberry Muffins


I am crazy about coconut flour baking! Coconut Flour is low carb, gluten free, contains protein, iron, fiber, and healthy fats, and scores low on the glycemic index. Of course all these attributes are fine, but who cares if the finished product isn’t very palatable. But coconut flour makes a fantastic muffin! Scroll down to see the photos of the one I have split open. I wish you could smell them, but you can see the texture! This particular recipe is bursting with blueberries! So, if you are a true blue classic blueberry muffin fan, this is for you!

Gluten Free Coconut Flour Blueberry Muffins

Are you a ship that is staying safe in your harbor? Branch out! Take a plunge and follow a dream. Try something new you have been dying to try but aren’t sure about. Step out of your comfort zone and blossom into the greatness you deserve and are capable of!

Coconut Flour Blueberry Muffins

Gluten Free Coconut Flour Blueberry Muffins

Preheat your oven to 350º degrees F. Line 12 muffin cups with non-stick muffin papers and set aside.

Ingredients:

6 Pastured Eggs

1/2 Cup of Coconut Flour (here)

2 Black Spotted Bananas

1/4 Cup of Olive Oil

2 Tablespoons of Honey

1 Teaspoon of Vanilla Extract

1 Tablespoon of fresh squeezed Lemon Juice

1/2 Teaspoon of Baking Soda

1 Pint of Fresh Blueberries

Directions: In a food processor with a blade attachment, blend the eggs and banana until the banana is smooth. Add in the rest of the ingredients except the blueberries, and blend for two minutes. Fold in the blueberries, reserving 1/4 cup for the tops. Scoop the batter into the prepared muffin cups, and sprinkle with the reserved blueberries. Let sit for 5 minutes on the counter to allow the coconut flour to soak up the liquid in your batter. Then, bake for 20 to 25 minutes in your preheated oven until the tops spring back. Remove from the oven, and cool for five minutes before removing from the pan and cooling on a wire rack. I give you permission to eat one hot! :-)))

Makes a dozen muffins

Blueberry Muffin.JPG

Coconut Flour Blueberry Muffins Hot From the Oven

Pittaya Watermelon Smoothie Bowl!


Hey you all! Are you ready for Summer and Smoothie Bowls? I am! Recently when I was on a trip to Phoenix, I stopped at Nektar Juice Bar and had their Pitaya Smoothie Bowl. It was such a gorgeous color of pink from the Pitaya, also know as Dragon Fruit, and it was delicious. I loved it so much, I was inspired to create my own!

I wanted ingredients to promote glowing and hydrated skin.  In the Summertime, the heat requires lots of hydration for our skin to stay plump and soft. This smoothie bowl will feed your skin from the inside out, as well as give you a daily dose of Selenium to give your thyroid vital nutrients to function its best. The selenium in this recipe comes from the chopped Brazil nuts in the topping. Just two Brazil nuts a day has your RDA of selenium! Pitaya (Dragon Fruit) is a superfruit that is a rich magenta color. You can pick up frozen smoothie packs of this fruit at your local health food store or Whole Foods Market. Pitaya is high in fiber and a good source of magnesium. A cup of watermelon in the smoothie is very hydrating and contains lycopene and vitamin C. I also added frozen cherries (which have the benefit of reducing inflammation and may reduce belly fat), coconut butter for healthy fat, and coconut water (more hydrating benefits). Here’s how you make it!

Pitaya Watermelon Smoothie Bowl

Ingredients:

1 Package of Frozen Pitaya Fruit

1 Frozen Banana (cut into thirds)

1 Cup of Frozen Watermelon (I like to cut it into chunks and have it on hand in my freezer for smoothies)

1/2 Cup of Frozen Sweet Cherries

1 Tablespoon of Coconut Butter

1/2 Cup of Coconut Water

Directions: Add all the ingredients to a high speed blender and puree. Pour into your favorite bowl, and top with blueberries, 2 chopped brazil nuts, and some coconut flakes. Enjoy!

Eat Your Nutrients!

Sandra Shields, Certified Health Coach

 

 

 

Lemon Baked Cod with Cucumber Plum Salsa


If you are looking for a fresh and light entree, this Lemon Baked Cod with Cucumber and Plum Salsa is perfect! The salsa is delicious over fish, and with just a few ingredients.

Lemon Baked Cod with Cucumber Plum Salsa

I am trying to eat seafood twice a week, and I like creative ways to enjoy it. Cod is a good source of B-12, selenium, phosphorus, protein, choline, Omega 3 and more. A fruit and vegetable salsa on top of the baked cod with the tang of a splash of white balsamic makes this the perfect spring dish, and also fantastic for the waistline, being a source of lean protein, while still being very satisfying! Gotta go try on my swimsuits soon. Does anyone else dread shopping for those? I love the quote, “Unlike Swimsuits, Flip Flops Fit Year after Year!” 🙂

Lemon Baked Cod with Cucumber Plum Salsa

Lemon Baked Cod with Cucumber Plum Salsa

Preheat the oven to 350º degrees F.

First the Salsa:

You want your salsa to have time to sit while the fish is cooked to marry the flavors.

Ingredients:

2 Ripe Plums, washed, peeled and diced

1/2 English Cucumber, peeled and diced

1/4 Cup of Red Onion, finely diced

2 Tablespoons of White Balsamic Vinegar (my go to 12 Year Aged White Balsamic – I don’t receive commission for sharing this. If you have an oil and vinegar shop, get yours there. It is superior.)

1/4 Teaspoon of Sea Salt

Directions for the Salsa: After you have chopped everything, toss the plums, cucumber and red onion with the white balsamic and salt, and set aside to meld the flavors. Now the fish!

Ingredients for the Cod:

4 Wild Caught Cod Filets

Zest of One Lemon

2 Tablespoons of Lemon Juice

2 Tablespoons of Olive Oil

Sea Salt and Pepper to Taste (don’t be stingy, the fish will thank you.)

Directions: Brush a tablespoon of olive oil on the fish, both sides. Use more if needed. Season your fish with sea salt and black pepper, and rub it with the lemon zest. In a non-stick, oven safe skillet, add the other tablespoon of olive oil, and heat to a shimmer over medium-high. Add your seasoned fish, and cook three minutes, then flip the fish gently and cook for another three minutes. Pop the fish in the oven and bake for five to seven minutes, or until the fish registers 145º degrees in the center. Be careful to check it after five minutes, because you do not want dry fish, and it cooks fast. Remove the cooked fish from the oven and drizzle the lemon juice. When serving, mound the Cucumber Plum Salsa generously on top of the fish….delightful!

 

Lemon Baked Cod with Cucumber Plum Salsa

 

 

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