Chocolate Morning Glory Muffins (flourless)

March 28th, 2019 | no comments

Traditional morning glory muffins are made with flour, apples, carrots, walnuts, raisins, and lots of sugar.

This recipe calls for less sugar (in the form of raw honey), gluten-free oats (instead of flour), and uses almond butter and ripe banana instead of oil. The final product is moist and delicately sweet. 

I didn’t have raisins on hand so I used dark chocolate chips instead (very good move, and also made the hubby very happy!). 

Eat one for breakfast with a smear of Kerrygold butter and an egg or two! I enjoy mine as more of a snack with my afternoon cup of cinnamon coffee. So amazing. 🤤

The original recipe comes from www.runningwithspoons.com. Thank you Amanda, for another yummy creation!

Print Recipe
Chocolate Morning Glory Muffins (flourless)
Traditional morning glory muffins are made with flour, apples, carrots, walnuts, raisins, and lots of sugar. This recipe calls for less sugar (in the form of raw honey), gluten-free oats (instead of flour), and uses almond butter and ripe banana instead of oil. The final product is moist and delicately sweet. 1 Earthfood per serving: ❤️
Prep Time 15 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/4 cup fresh ground almond butter
  • 1 medium ripe banana
  • 1 large organic, free-range egg
  • 1/4 cup raw honey
  • 1/2 cup gluten-free oats, dry
  • 2 tbsp. ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 cup (two large) carrots, peeled and grated
  • 1 medium apple, peeled, cored, and chopped into small pieces
  • 1/3 cup mini dark chocolate chips if chips are large, chop into small pieces. I like Enjoy Life Dark Chocolate Chips (dairy and gluten-free) or Equal Exchange dark chocolate chips
  • 1/3 cup walnuts, chopped
Prep Time 15 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/4 cup fresh ground almond butter
  • 1 medium ripe banana
  • 1 large organic, free-range egg
  • 1/4 cup raw honey
  • 1/2 cup gluten-free oats, dry
  • 2 tbsp. ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 cup (two large) carrots, peeled and grated
  • 1 medium apple, peeled, cored, and chopped into small pieces
  • 1/3 cup mini dark chocolate chips if chips are large, chop into small pieces. I like Enjoy Life Dark Chocolate Chips (dairy and gluten-free) or Equal Exchange dark chocolate chips
  • 1/3 cup walnuts, chopped
Instructions
  1. Preheat oven to 375F. Place large parchment baking cups in muffin tin cavities.
  2. In a food processor or high-speed blender, add almond butter through ginger and process until oats are broken down and batter is smooth and creamy. Transfer to bowl.
  3. Fold in the rest of the ingredients and mix by hand until combined. Pour batter into muffin pan, filling each cup about ¾ full.
  4. Bake for 20 minutes, or until muffin tops are set and toothpick inserted into center comes out clean. Allow muffins to cool in pan for 10 minutes. Remove and store in air-tight container for up to a week or transfer to large freezer bags and store in freezer.
Recipe Notes

Nutrition Facts per serving (1 muffin)Calories: 140Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 105 mg; Potassium: 160 mg; Total Carbohydrate: 18 g; Dietary fiber: 3 g; Net Carbohydrates: 15 grams; Sugar: 10 g (7 grams added sugar); Protein: 3 g

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Triple-Layer Avocado “Toast”

March 6th, 2019 | no comments

This recipe was inspired by a breakfast that I recently enjoyed at a local restaurant: avocado toast with egg and sausage.  It was so full of flavor and nutrition, but I knew I could boost the wholesomeness just a little more by substituting sweet potato slices for the bread.

Add a little lemon juice to the mashed avocado and you can prepare this ahead of time, then just heat and enjoy!

I used organic, free-range eggs and Pederson’s Breakfast Sausage— free from preservatives (including nitrites and nitrates), antibiotics and hormones, this sausage is fully cooked and made with no added sugar or artificial ingredients. Another tasty breakfast sausage is Applegate Naturals Chicken & Apple Breakfast Sausage Patties. 

I like to add a couple squirts of hot sauce for a little extra spice and serve it with a side of fresh berries. 

Print Recipe
Triple-Layer Avocado "Toast"
Sweet potato slices in place of toast, topped with mashed avocado, hormone and antibiotic-free sausage and a sunny-side up egg. Make ahead of time and heat and serve when ready to eat. 1 Earthfood per serving ♥
Course Breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Servings
serving
Ingredients
  • 1 large sweet potato (you will have leftovers) sliced lengthwise into 1/4" thick slices
  • 1/4 large avocado, peeled, seeded, and mashed
  • Sea salt and pepper to taste
  • 1 breakfast sausage patty, heated I like Pederson's or Applegate Naturals
  • 1 large organic, free-range egg
Course Breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Servings
serving
Ingredients
  • 1 large sweet potato (you will have leftovers) sliced lengthwise into 1/4" thick slices
  • 1/4 large avocado, peeled, seeded, and mashed
  • Sea salt and pepper to taste
  • 1 breakfast sausage patty, heated I like Pederson's or Applegate Naturals
  • 1 large organic, free-range egg
Instructions
  1. Place sweet potato slices in toaster or toaster oven on high for two to three cycles. You can also bake in the oven on a baking sheet at 350 degrees for 15 minutes or until tender (but still a bit firm).
  2. Lay two sweet potatoes on a plate or small oven-safe container. Season mashed avocado with sea salt and pepper (mix in a sprinkle of fresh lemon juice if planning to eat at a later time) and spread on top of sweet potato slices. Top with cooked sausage patty.
  3. To cook egg sunny-side up, heat a teaspoon of Kerrygold butter or coconut oil in a small frying pan over medium heat. Crack egg in a small bowl or ramekin and add to pan. Cover with a tight lid and cook until the whites are completely set but the yolks are still runny (about 2 to 2 1/2 minutes). Slide the egg out of the skillet onto sausage patty. Season with fresh ground pepper and salt to taste. Add a dash or two of hot sauce if you'd like! Yum 🙂
Recipe Notes

Nutrition Facts per servingCalories: 385Total Fat: 21 g; Saturated Fat: 6 g; Sodium: 350 mg; Potassium: 420 mg; Total Carbohydrate: 20 g; Dietary fiber: 5 g; Net Carbohydrates: 15 grams; Sugar: 3 g (no added sugar); Protein: 15 g

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Chocolate Chip “Surprise” Muffins

February 12th, 2019 | no comments

I’m a cake and muffin girl. Cookies, I can take or leave them.

I chuckle when I think about my idea of a healthy breakfast in the late nineties: a fat-free raisin bran muffin from the local coffee shop, eaten proudly while sipping a sickeningly sweet, fat-free vanilla cappuccino. Oy vey!

I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you’ve got yourself a quick breakfast!

Check out these ingredients:

  • Avocado
  • Raw cacao powder
  • Pure maple syrup as a sweetener
  • Almond flour
  • Unrefined coconut oil

Next time I’m adding chopped walnuts to the batter. Yum!

This recipe was inspired by: paleoglutenfree.com

Print Recipe
Chocolate Chip "Surprise" Muffins
I just knew I had to try this recipe when I ran across it on Pinterest.  A muffin that actually tastes good, not too sweet, and actually good for me? Smear a little natural peanut butter, almond butter, or NuttZo nut and seed butter on each half and you've got yourself a quick breakfast (plus an extra serving of Earthfood)! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Prep Time 10 minutes
Cook Time 25-30 minutes
Servings
muffins
Ingredients
  • 2 cups almond flour
  • 1 cup avocado about one and a half large avocados, peeled and seeded
  • 1/2 cup pure maple syrup
  • 6 tbsp. raw cacao powder
  • 1/4 cup unrefined coconut oil
  • 2 tbsp. water
  • 2 large organic free-range eggs
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat oven to 350F. Grease a muffin pan with coconut oil or line with parchment cups. In a food processor blend all ingredients until smooth (except chocolate chips).
  2. Fill the muffin pan with batter, then sprinkle with chocolate chips and bake 25-30 minutes until a toothpick inserted in the middle of muffin comes out clean.
Recipe Notes

Nutrition Facts per muffinCalories: 285Total Fat: 21 g; Saturated Fat: 8 g; Sodium: 120 mg; Potassium: 135 mg; Total Carbohydrate: 22 g; Dietary fiber: 5 g; Net Carbohydrates: 17 grams; Sugar: 13 g ; Protein: 6 g

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Whipped Cheese, Fruit & Nut Breakfast Bowl

November 1st, 2018 | no comments

Assuming you aren’t dairy intolerant, unsweetened yogurt can be a great breakfast solution. But if I’m being honest, sometimes I like my first meal of the day to be a little salty. In fact, if you were a fly on my kitchen wall, you’d most certainly witness me adding a few cranks of pink Himalayan sea salt to my apple and peanut butter slices. 🙂

Cottage cheese is a nice alternative to yogurt, however one of the biggest complaints is its chunky texture…and I sort of agree. It doesn’t exactly have a becoming mouthfeel, does it?

To fix this, I decided to run a few heaping spoonfuls of Kalona Supernatural Organic Whole Milk Cottage Cheese through my food processor to give it a nice smooth texture. The result was a creamy—and dare I say decadent—cheese that really doesn’t resemble cottage cheese at all…except of course for the color. 

A few shakes of cinnamon, two sliced strawberries, half of a sliced apple, and a couple tablespoons of pumpkin seeds (also known as pepitas) later…and breakfast was served. 

I prefer full-fat dairy, and cottage cheese is no exception. If you want the decadent texture to come through in this simple recipe, go for whole milk cottage cheese. Also, to save time you can blend an entire container of cottage cheese in your food processor and simply store it back in the container for easy access. 

Print Recipe
Whipped Cheese, Fruit & Nut Breakfast Bowl
Cottage cheese is a nice alternative to yogurt, however one of the biggest complaints is its chunky texture. I decided to run a few heaping spoonfuls of Kalona Supernatural Organic Whole Milk Cottage Cheese through my food processor to give it a nice smooth texture. A few shakes of cinnamon, two sliced strawberries, half of a sliced apple, and a few tablespoons of pumpkin seeds later...and breakfast was served! 2 Earthfoods per serving ♥♥
Course Breakfast, Lunch
Prep Time 5 minutes
Servings
serving
Ingredients
  • 1/2 cup Kalona Supernatural Organic Whole Milk Cottage Cheese
  • 2 large strawberries, sliced or a handful of your favorite fresh berry!
  • 1/2 medium apple, diced with skin on fresh pears would also work well!
  • 1/4 cup raw pepitas (pumpkin seeds) or other nut/seed of choice
Course Breakfast, Lunch
Prep Time 5 minutes
Servings
serving
Ingredients
  • 1/2 cup Kalona Supernatural Organic Whole Milk Cottage Cheese
  • 2 large strawberries, sliced or a handful of your favorite fresh berry!
  • 1/2 medium apple, diced with skin on fresh pears would also work well!
  • 1/4 cup raw pepitas (pumpkin seeds) or other nut/seed of choice
Instructions
  1. Add cottage cheese to food processor and pulse until smooth. You will have to stop and scrape the sides a couple of times. If only processing a small amount, a mini food processor will work better.
  2. Add berries, apples, and pumpkin seeds and sprinkle with a few shakes of cinnamon. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 240Total Fat: 10 g; Saturated Fat: 5 g; Sodium: 430 mg; Potassium: 280 mg; Total Carbohydrate: 24 g; Dietary fiber: 5 g; Net Carbohydrates: 19 grams; Sugar: 11 g (no added sugar); Protein: 15 g

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Maple Pecan Pumpkin Muffins (flourless)

September 19th, 2018 | no comments

If you liked my recipe for Banana Walnut Breakfast Muffins from last week, you’ll adore these muffins too! They sport the same fudge-like texture (thanks to the addition of beans) and are also gluten and dairy-free.

This recipe uses gluten-free quick oats vs. quinoa flakes, canned pumpkin (not pumpkin pie filling) vs. bananas and pecans vs. walnuts. In addition, it uses pumpkin spice, which is essentially a blend of cinnamon, nutmeg, ginger and cloves.

Maple Pecan Pumpkin Muffins pair nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). What a nice change of pace from plain old regular coffee!

Another shout out to Katie (www.chocolatecoveredkatie.com), as this recipe is modified from her Pumpkin Blender Muffins. 

Print Recipe
Maple Pecan Pumpkin Muffins (flourless)
A bean-based, flourless, and gluten/dairy-free muffin that pairs nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). 1 Earthfood per serving: ♥
Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/2 cup pumpkin puree I like the Farmer's Market brand
  • 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1/2 cup gluten-free quick oats, dry
  • 1/4 cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4 tsp. ground cinnamon
  • 1/2 tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/2 cup pumpkin puree I like the Farmer's Market brand
  • 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1/2 cup gluten-free quick oats, dry
  • 1/4 cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4 tsp. ground cinnamon
  • 1/2 tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
Instructions
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend pumpkin through baking soda until smooth. Transfer to mixing bowl and stir in pecans.
  3. Pour batter into prepared muffin cups and smooth the tops with a butter knife. Bake 20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Recipe Notes

Nutrition Facts per serving (1 muffin): Calories: 195; Total Fat: 9 grams; Saturated Fat: 0.8 grams; Sodium: 180 mg; Potassium: 230 mg; Total Carbohydrate: 25 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 20 grams; Sugar: 10 grams (9 grams added sugar from maple syrup); Protein: 6 grams

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Banana Walnut Breakfast Muffins (flourless)

September 13th, 2018 | no comments

This muffin isn’t the typical crumbly, sponge-like muffin…so if you’re looking for that, you won’t dig this recipe. Because it’s made with beans (yep!) it has a dense, fudge-like consistency that is actually quite decadent! And instead of flour, it calls for flaked quinoa— an ancient “grain” that’s actually a seed.

Enjoy a Banana Walnut Breakfast Muffin for breakfast, paired with a hard-boiled egg and a mug of Golden Milk, or with a tall glass of my Gut-Loving Chocolate Peanut Butter Smoothie.

I adapted this recipe just slightly from www.chocolatecoveredkatie.com. Thank you for this amazing creation Katie!

If you are on the fence about beans and quinoa in your muffins, give it a try anyway; I think you’ll like it.

PS: These freeze really well.

Print Recipe
Banana Walnut Breakfast Muffins
Because these muffins are made with beans (yep!) they have a dense, fudge-like consistency that's actually quite decadent! And instead of flour, the recipe calls for flaked quinoa— an ancient "grain" that's actually a seed. A gluten-free, dairy-free recipe the whole family can enjoy! 1 Earthfood per serving: ♥
Course Breakfast
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
muffins
Ingredients
  • 1/2 cup quinoa flakes I like the "I Heart Keenwah" brand
  • 3/4 tsp. baking powder
  • 1/4 tsp. Sea salt
  • 1/8 tsp. baking soda
  • 1 medium banana, overripe (about 1/2 cup)
  • 15 oz. can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup nut butter almond; pecan; walnut; peanut; sunflower; cashew butter (Any one will do; just make sure the only ingredient is the nut/seed. Salt is OK.)
  • 1/4 cup raw honey or pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 cup walnuts, chopped
Course Breakfast
Prep Time 10 minutes
Cook Time 18-20 minutes
Servings
muffins
Ingredients
  • 1/2 cup quinoa flakes I like the "I Heart Keenwah" brand
  • 3/4 tsp. baking powder
  • 1/4 tsp. Sea salt
  • 1/8 tsp. baking soda
  • 1 medium banana, overripe (about 1/2 cup)
  • 15 oz. can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup nut butter almond; pecan; walnut; peanut; sunflower; cashew butter (Any one will do; just make sure the only ingredient is the nut/seed. Salt is OK.)
  • 1/4 cup raw honey or pure maple syrup
  • 2 tsp. pure vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 cup walnuts, chopped
Instructions
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend quinoa flakes through cinnamon until smooth. Transfer to mixing bowl and stir in walnuts.
  3. Pour batter into prepared muffin cups (don’t overfill or they will rise and then sink in the centers) and bake 18-20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Recipe Notes

Nutrition Facts per serving (1 muffin): Calories: 190; Total Fat: 9 grams; Saturated Fat: 0.7 grams; Sodium: 150 mg; Potassium: 215 mg; Total Carbohydrate: 24 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 19 grams; Sugar: 10 grams (8 grams added sugar from honey); Protein: 6 grams

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Egg & Hummus-Stuffed Avocado (with sliced apples)

July 12th, 2018 | no comments

Looking for a quick, nutritious, and economically delicious breakfast or lunch that costs a mere $2.81 to prepare? Seek no further! Yes, seriously… $2.81:

  • 1 small avocado: $1.00
  • 1 free range egg: $0.38
  • 2 tablespoons of store bought hummus: $0.60 (make your own hummus using THIS EASY RECIPE and you’ll save $$!)
  • 1 organic apple: $0.83

           TOTAL: $2.81

And, by hard boiling the eggs ahead of time, you will really cut down on prep time! This recipe uses some of my favorite all-time foods and is a nice balance of carbs (from the apple and hummus), protein (from the egg and hummus), and fat (from the avocado and hummus)…which means it will keep you satisfied for hours! 

Give it a try and tell me what you think! 

Print Recipe
Egg & Hummus-Stuffed Avocado (with sliced apples)
This recipe uses some of my favorite all-time foods and is a nice balance of carbs (from the apple and hummus), protein (from the egg and hummus), and fat (from the avocado and hummus)...which means it will keep you satisfied for hours! 4 Earthfoods per serving: ♥♥♥♥
Course Breakfast, Lunch
Prep Time 10 minutes
Servings
serving
Ingredients
  • 1 small avocado, sliced lengthwise and seeded
  • 2 tbsp. prepared hummus See NOTES below for homemade hummus recipe
  • 1 large organic free-range egg, hard boiled and diced
  • 1 medium organic apple, sliced
Course Breakfast, Lunch
Prep Time 10 minutes
Servings
serving
Ingredients
  • 1 small avocado, sliced lengthwise and seeded
  • 2 tbsp. prepared hummus See NOTES below for homemade hummus recipe
  • 1 large organic free-range egg, hard boiled and diced
  • 1 medium organic apple, sliced
Instructions
  1. Stuff each avocado half with one tablespoon of hummus and top with diced hard-boiled egg. Serve with apple slices and enjoy!
Recipe Notes

Click HERE for easy homemade hummus recipe! 

Nutrition Facts per serving: Calories: 450Total Fat: 33 g; Saturated Fat: 6 g; Sodium: 190 mg; Potassium: 910 mg; Total Carbohydrate: 36 g; Dietary fiber: 14 g; Net Carbohydrates: 22 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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Open-Face Salmon & Avocado Apple “Sandwich”

May 31st, 2018 | no comments

This may look like lunch, but believe it or not, I’ve been eating it for breakfast and can’t believe how nourished and satisfied I feel afterwards.

Yes, I know what you’re thinking: Salmon for breakfast Melanie? Really?!

Hey, don’t knock it till you try it. Savory breakfasts tend to be more satiating because they usually contain some sort of protein, like eggs. Since I’m always trying to mix things up (and because on this particular morning we barely had any food in the house), I came up with this simple recipe that works for breakfast or lunch.

The recipe calls for only five ingredients: Wild Planet Canned Salmon (could also sub Wild Planet Tuna or hard boiled egg), chickpeas, full-fat plain Greek or Icelandic yogurt, avocado, and apple. Whatever you do, please don’t be tempted to use fat-free yogurt (blah!). The creaminess of the avocado really comes through better in the presence of whole milk yogurt. If dairy-free, you could substitute plain coconut yogurt.  

Print Recipe
Open-Face Salmon & Avocado Apple "Sandwich"
A nourishing breakfast (or lunch) full of heart-healthy fats: omega-3 fats from the salmon and monounsaturated fat from the avocado. Add a little chickpea for some extra fiber and serve on apple slices-- the perfect combination of savory and sweet with just the right amount of crunch! 3 Earthfoods per serving: ♥♥♥
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Instructions
  1. Add salmon, mashed avocado, mashed chickpeas and yogurt to a small bowl. Mix together until combined. Season with salt and pepper to taste.
  2. Cut apple in half crosswise and save one half for a snack later on! Slice remaining half crosswise into 4 slices. Carefully core each slice with a paring knife.
  3. Spread salmon mixture evenly over four apple slices and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 375; Total Fat: 17 grams; Saturated Fat: 4 grams; Sodium: 500 mg; Potassium: 660 mg; Total Carbohydrate: 36 grams; Dietary Fiber: 10 grams; Net Carbohydrates: 26 grams; Sugar: 13 grams (no added sugar); Protein: 22 grams

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Blueberry Cinnamon Breakfast Muffins

May 24th, 2018 | no comments

I love blueberry muffins, but I don’t like what they do to my blood sugar. I adapted a recipe I found online by cutting the amount of honey in half and adding psyllium husk powder to increase the fiber content and lower the glycemic response (the effect that a food/meal has on blood sugar after it’s eaten) of the final product. As a result, these muffins are NOT sweet, but I think you will find the coconut flour offers a pleasant natural sweetness on its own. 

Blueberry Cinnamon Breakfast Muffins taste amazing with a dab of butter or fresh ground peanut or almond butter. 

The best part about these muffins is they are diabetic-friendly, with 8 grams of fiber, loads of good healthy fat, 6 grams of protein and only 10 grams of net carbohydrates.

They are also gluten, dairy, and grain free! If I am going to enjoy a Blueberry Cinnamon Breakfast Muffin for breakfast, I usually smear it with a teaspoon or two of Kerrygold grass-fed butter and pair it with a hard-boiled egg. Enjoy! ♥ 

Print Recipe
Blueberry Cinnamon Breakfast Muffins
Whip up a batch of these amazing muffins and store in the refrigerator for up to 7 days or freezer for up to a month (but I doubt they will last that long!). Spread with grass-fed butter or fresh ground almond butter and pair it with a hard boiled egg...breakfast is served! This recipe is free of gluten, dairy, and grains. 1 Earthfood per serving: ♥
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Servings
muffins
Ingredients
  • 1 cup organic coconut flour Nutiva brand
  • 1/2 tsp. Sea salt
  • 1 tsp. baking soda
  • 2 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 2 tsp. ground cinnamon
  • 1/4 cup raw honey
  • 10 oz. unsweetened coconut milk
  • 6 organic free-range eggs
  • 1/4 cup organic virgin coconut oil
  • 4 tsp. pure vanilla extract
  • 1/4 cup chia seeds
  • 1 cup fresh or frozen organic blueberries
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Servings
muffins
Ingredients
  • 1 cup organic coconut flour Nutiva brand
  • 1/2 tsp. Sea salt
  • 1 tsp. baking soda
  • 2 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 2 tsp. ground cinnamon
  • 1/4 cup raw honey
  • 10 oz. unsweetened coconut milk
  • 6 organic free-range eggs
  • 1/4 cup organic virgin coconut oil
  • 4 tsp. pure vanilla extract
  • 1/4 cup chia seeds
  • 1 cup fresh or frozen organic blueberries
Instructions
  1. Preheat oven to 350 degrees. Sift the coconut flour, salt, baking soda, psyllium husk powder and cinnamon in a bowl.
  2. In a blender or bowl mix the honey, milk, eggs, coconut oil and vanilla. Add the chia seeds and blend on low. Let sit for 5-10 minutes.
  3. Pour the wet ingredients into the bowl with dry ingredients and mix well. Fold in the blueberries to mixture at the very end, and gently stir together.
  4. Spoon the batter into greased cupcake sleeves or tins and bake at 350 for 25 minutes, until golden brown and cooked through.
  5. Cool on rack and serve.
Recipe Notes

Nutrition Facts: Calories: 180Total Fat: 11 g; Saturated Fat: 8 g; Sodium: 260 mg; Potassium: 85 mg; Total Carbohydrate: 18 g; Dietary fiber: 8 g; Net Carbohydrates: 10 grams; Sugar:  9 g (6 grams of added sugar from the honey); Protein: 6 g

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Tropical Turmeric Shake

May 10th, 2018 | no comments

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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