Tag Archives: nut free

Coconut Flour Orange Quick Bread or Muffins

I am enjoying the Chocolate Chip Banana Muffins I shared so much that I decided to make an Orange Muffin version that can also be made into a loaf, because I like choices!  These healthy muffins are fantastic because the texture is fine and moist and without the grains and refined carbs. When baking with coconut flour, recipes require more liquid, because coconut flour is highly absorbent. So eggs are perfect, because they give the muffins protein and healthy fat from the yolks. Eggs in baking are great for leavening and texture as well.

Coconut Flour Orange Muffins

Coconut Flour Orange Muffins

The orange zest really bumps up the orange flavor, and fresh squeezed orange juice is used to enhance the texture, flavor and brightness of the muffin. I find muffins so cheery when I sit down to relax and read about something exciting like travel or planning a new garden! Hmmmmmm, not sure why, but it puts me in my happy place! 🙂 So here is a photo of the loaf, and keep scrolling for another muffin picture and the recipe!

Coconut Flour Orange Quick Bread

Coconut Flour Orange Quick Bread

 

Coconut Flour Orange Muffins

Coconut Flour Orange Muffins

 

Coconut Flour Orange Quick Bread or Muffins

Preheat the oven to 325º degrees F. Set out a 12 cup muffin pan, or medium loaf pan if making the bread. Line the muffin pan with muffin papers, and if making the loaf, grease the pan and line it with parchment paper.

Ingredients:

6 Eggs

2 Bananas (ripe with some black spots)

1/2 Cup of Coconut Flour

1/3 Cup of Olive Oil (or Coconut Oil)

1/4 Cup of Collagen (optional but great for hair, skin, nails and digestion)

1/4 Cup of Fresh Squeezed Orange Juice

2 Tablespoons of Honey

1 Tablespoon of Orange Zest (make sure you have a fantastic peel for the most flavor)

1/2 Teaspoon of Vanilla Extract

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

If making the loaf – Thin Orange Slices including the peel, halved.

Directions: In a food processor, blend the bananas and eggs until no chunks remain and you have a creamy yellow mixture. Add the remaining ingredients, and process for two minutes. Scraping the sides of the processor once. Let the batter sit for 5 minutes. Scoop the batter into 12 muffin cups, or pour into your prepared loaf pan. If making the loaf, add the orange slices on the top decoratively. (See photo)

Bake in your preheated oven for 35 minutes if you are making the muffins, or until the tops spring back when lightly touched with your finger. For the loaf, bake for 65 to 70 minutes until a toothpick inserted in the center comes out clean. Remove from the oven and cool five minutes before removing the muffins or loaf from their pans to cool completely. Well, you can eat a warm muffin, but please cool the loaf completely…..it’s the baker in me. Add some decorative zested orange to the tops of your muffins if desired.

Happy Muffining! I know that’s not a word, but I like it!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

 

Smooth and Peachy Coconut Milk Ice Cream

When Spring is getting close and the days are lengthening, I start craving fresh fruity flavors. The beauty of freeze dried fruit is the flavor is intensified, because it is concentrated. So, it is easy to make a fruit forward ice cream or cookie off season. I really like Karen’s Naturals freeze dried fruit. They are organic and contain just fruit, no additives or preservatives. This is a pretty straight forward recipe using just a few quality ingredients to make a smooth and peachy, dairy free, ice cream that tastes fresh, even when peaches are not in season!

Smooth and Peachy Coconut Milk Ice Cream

Smooth and Peachy Coconut Milk Ice Cream

This recipe makes enough for four generous servings of ice cream. It is dairy free, gluten free and honey sweetened. The squeeze of fresh lemon juice brightens the ice cream and gives it the perfect tang.

 

Serving Up Smooth and Peachy Coconut Milk Ice Cream

Serving Up Smooth and Peachy Coconut Milk Ice Cream

 

Smooth and Peachy Coconut Milk Ice Cream

Ingredients:

2 Cups of Full Fat Coconut Milk

1 Bag of Just Organic Freeze Dried Peaches (here)

1/2 Cup of Quality Honey (I use local)

2 Tablespoons of Pure Vanilla Extract

1 Tablespoon of Fresh Squeezed Lemon Juice

1/8 Teaspoon of Sea Salt

Directions: In a high speed blender, puree all the ingredients. Chill in the refrigerator for 4 hours. Churn in an ice cream maker. I use this one.

Enjoy! You can store leftover ice cream in the freezer. It is easy to scoop straight from the freezer because of the higher vanilla content. Have a blast of peach before peach season to celebrate the coming of Spring!

If you want to make a fresh peach ice cream that is dairy free in peach season, check out my recipe for fresh and simple peach ice cream here!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

Chocolate Chip Banana Muffins (Dairy and Gluten Free)

I have been joking lately that I have a house full of chimps. I have had a difficult time getting a few black spotted bananas to bake with because my family is eating them so fast. I am not sure what has caused this sudden rise in banana consumption, but I am not going to complain too loudly when bananas are being chosen. I simply have learned to hide some so they get a chance to reach that black spotted stage that makes them perfect for baking!

Grain Free Chocolate Chip Banana Muffins

Coconut Flour Chocolate Chip Banana Muffins

I have been craving a chocolate chip banana muffin, and this one fits the bill perfectly. They are simple to whip up in a food processor, have protein from six eggs, healthy fat from olive oil (they make muffins very moist!) are mostly sweetened with bananas and just a touch of honey, and sprinkled with some dairy free chocolate chips. Heavenly! Scroll down for the recipe which makes an even dozen.

Coconut Flour Chocolate Chip Banana Muffins

Chocolate Chip Banana Muffins – Dairy Free

Chocolate Chip Banana Muffins (Dairy and Grain Free)

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 Teaspoon of Lemon Juice

1/2 Teaspoon of Baking Soda

1/2 Cup of Mini Chocolate Chips plus more for sprinkling (I use these dairy and gluten free ones)

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 chocolate chips and blend for two minutes. Add in 1/2 cup of mini chocolate chips and pulse six times just until the chocolate chips are incorporated but not broken up. Scoop the batter into the prepared muffin cups and sprinkle with some extra chocolate chips. 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.

These keep at room temperature for three days. I only know this because I hid one, otherwise my son would have eaten them all. 🙂

Enjoy your day!

Eat Your Nutrients!

Eat Your Nutrients!

 

Moist and Grain Free Chocolate Chip Banana Muffins

Moist and Grain Free Chocolate Chip Banana Muffins

Vanilla Pear Bread made with Coconut Flour

Looking for a pretty, yummy bread recipe? This pear bread is moist and low in carbohydrates. It has a subtle vanilla flavor and lovely delicate sweetness because of the ripe pears incorporated into the batter. I found that just two tablespoons of honey gave it the perfect sweetness!

sliced-vanilla-pear-bread-coconut-flour

Coconut flour makes really delicious quick breads and cakes, in addition it is low carb and a very good source of fiber. The eggs and olive oil in the recipe bestows the loaf with healthy fat. You need healthy fats in your diet for many reasons, including shiny hair and healthy skin! I don’t know about you, but I am always wanting that! You will need two to three ripe pears for this recipe! Ready? You’re gonna love it!

vanilla-pear-bread-coconut-flour

Vanilla Pear Bread Made with Coconut Flour

Preheat your oven to 325º degrees. Grease a 5″ x 7″ Loaf Pan and line it with parchment. I like to cut a piece to fit the long sides of the pan with some extra over the edges so I can simply lift it out of the pan. See photo below.

Ingredients:

6 Eggs

1/2 Cup plus 2 Tablespoons of Coconut Flour, scooped and leveled (I use this brand)

1 Cup of Chopped Pear, packed and very ripe

1/3 Cup of Good Olive Oil

1/4 Cup of Grass Fed Collagen (optional but great for skin, hair, nails and gut) (I like this kind)

2 Tablespoons of Local Honey (Clover if Lower FodMap)

2 Teaspoons of Pure Vanilla Extract

1 Teaspoon of Fresh Lemon Juice

1/2 Teaspoon of Cinnamon

1/4 Teaspoon of Sea Salt

1/8 Teaspoon of Mace (you may substitute nutmeg, mace is the outside of the nutmeg) (here)

1/2 Teaspoon of Baking Soda

1 Ripe Pear for the Top of the Loaf

Directions:

In a food processor with a blade, put your chopped pear and eggs and turn it on until pureed. Add the Coconut Flour and remaining ingredients, except the pear for the top, and process for about two minutes, scraping the sides of the bowl a couple times with a rubber spatula. The coconut flour will start absorbing the liquid and be a nice cake-like batter. With a rubber spatula, scrape all the batter into your prepared loaf pan, and rap the pan on your counter a couple times to level the batter somewhat. Take your nicely ripened pear, and cut it into 3/4″ inch slices from stem to bottom. Choose your prettiest two slices and lay them on top of the loaf, gently pressing the pear a bit into the batter, but keep the pear completely visible. Bake in the oven for 55 minutes keeping a close eye on the bread at the end. It is done when the loaf springs back in the center when touched with your finger.

pear-bread-fresh-from-the-oven

Cool for five minutes, then remove from the pan, and cool completely on a wire rack before slicing!

Eat Your Nutrients!

Eat Your Nutrients!

 

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Cherry Macaroons – Paleo, Honey Sweetened

cherry-macaroons-paleo

I am a fan of macaroons and cherries, so I thought, why not come up with a cherry macaroon? They are a perfect two bite cookie with a toasted outside and a moist, chewy interior. The way to get a tart cherry flavor and have these macaroons work is to use crushed, freeze dried cherries. The ingredients are simple and clean with no refined sugar. These cookies should definitely go on your holiday tray! They also make a very pretty packaged gift!

festive-cherry-macaroons

Cherry Macaroons

Ingredients:

5 oz. (1 1/2 Cup) of Unsweetened Finely Shredded Coconut (I like this kind)

1/2 Cup of Coconut Cream (also know as coconut butter, here’s my favorite)

1/3 Cup of Freeze Dried Cherries (this kind)

1/3 Cup of Good Honey (I use local)

2 Tablespoons of Coconut Milk (full fat)

2 Egg Whites

1/4 Teaspoon of Sea Salt (I am a big fan of Himalayan Pink for it’s minerals)

Directions:

Preheat the oven to 325º degrees.

In a clean dry bowl, beat the egg whites and salt on high with a hand-held electric mixer until you have medium-firm peaks. Set aside.

egg-whites-medium-peaks

Put the cherries in a ziplock bag and crush them finely with a rolling pin. In a medium bowl, combined the shredded coconut and crushed cherries.

Coconut and Crushed Cherries

Coconut and Crushed Cherries

Add the honey, coconut cream (softened in the microwave), vanilla extract and coconut milk. Beat with a hand mixer until thoroughly creamed.

Carefully fold in the egg whites. Now, scoop with a tablespoon cookie scoop onto two parchment lined cookie sheets.

cherry-macaroon-dough

Bake in your preheated oven for 20 to 25 minutes, or until the outside is a pretty golden brown. Remove from the oven and cool.

macaroons-with-cherries-paleo

Makes 20 Macaroons. They will keep at room temperature for a week or more.

Eat Your Nutrients!

Eat Your Nutrients!

*Affiliate Link – I receive a small commission when you purchase products I recommend through my Amazon links. I use these products myself and never recommend anything I haven’t tried and use regularly. The small commission helps me keep my blog up, so if you have enjoyed my posts and recipes, I appreciate your support. You don’t pay any extra for your products. Thank you.🙂

 

 

 

Chocolate Mocha No Moo – Day 5 – Seven Days of Smoothies

Chocolate Mocha No Moo - Day 5 - Seven Days of Smoothies Challenge

This smoothie is like a mocha milk shake without the dairy, and unhealthy sugar. Smoothies that taste so creamy and delicious and promote health are the way to go in my book! One of my favorite reasons for using whole food sweeteners like dates is the food is unrefined with all it’s minerals and fiber intact.

This smoothie contains Raw Cacao which gives it the rich chocolate flavor. Raw Cacao is a superfood rich in essential minerals and antioxidants. Eating raw cacao releases dopamine in the brain, a neurotransmitter that boosts mood and pleasure, and it has been shown to lower insulin resistance. Coconut Butter is a healthy fat that also gives the smoothie a creaminess, as well as the coconut milk. (You may substitute another milk like almond). A touch of cinnamon and vanilla compliment the coffee and brings out more of the chocolate flavor. This is a smoothie that I like to drink with my feet up, savoring every delicious sip!

Chocolate Mocha No Moo

Ingredients:

1/2 Cup Full Fat Coconut Milk

2 Tablespoons Raw Cacao

2 Tablespoons Cold Coffee

2 Large Medjool Dates

1 Tablespoon of Coconut Butter

1 Cup Crushed Ice

1/2 tsp. Vanilla Extract

1/8 tsp. Cinnamon

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

Directions: Add all the ingredients to a high speed blender and mix until creamy and the dates are fully incorporated.

Put your feet up and Enjoy!

Have a beautiful 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.

 

 

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