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.
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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: ♥
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
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
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Instructions
Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
In a food processor, blend pumpkin through baking soda until smooth. Transfer to mixing bowl and stir in pecans.
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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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.
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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: ♥
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
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
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Instructions
Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
In a food processor, blend quinoa flakes through cinnamon until smooth. Transfer to mixing bowl and stir in walnuts.
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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This simple and clean hummus recipe leaves me wondering if I’ll ever use the store-bought kind again! Made with canned chickpeas, garlic, lemon juice, tahini (sesame seed butter), extra virgin olive oil, sea salt, and cumin, OMG! Hummus is creamy and dreamy with just the right amount of zing.
Use it as a:
- Dip for raw veggies
- Topping for your pizza
- Filling for avocados or deviled eggs
- Substitute for mayonnaise and sour cream
Or… try it as a “dressing” for your salad. Lately I’ve been topping my green salads with a couple tablespoons of hummus and a drizzle of olive oil and balsamic vinegar. Bottled salad dressings no longer please my palate since I’ve come up with this newfound excuse to eat more hummus.
Feel free to add other toppings to your OMG! Hummus, such as a sprinkle of smoked paprika, diced kalamata olives, or sun-dried tomatoes!
The original recipe comes from www.cookieandkate.com. Check out Kate’s website, she’s got oodles of delicious and nutritious recipes!
This simple and clean hummus recipe leaves me wondering if I'll ever use the store-bought kind again! Made with canned chickpeas, garlic, lemon juice, tahini (sesame seed butter), extra virgin olive oil, sea salt, and cumin, OMG! Hummus is creamy and dreamy with just the right amount of zing. 1 Earthfood per serving: ♥
Ingredients
- 1/4 cup fresh lemon juice or you can use Lakewood Organic Pure Lemon Juice
- 1 large clove fresh garlic, minced or you can use 1/2-1 tsp. of jarred minced garlic
- 1/2 tsp. Sea salt
- 1/2 cup tahini try Artisana Organic Raw Tahini
- 2-4 tbsp. ice water, or more as needed I used around 6 tablespoons to make it extra creamy!
- 1/2 tsp. ground cumin
- 1 can (15 oz.) chickpeas, rinsed and drained
- 1/2 tsp. baking soda
- 1 tbsp. extra virgin olive oil
Ingredients
- 1/4 cup fresh lemon juice or you can use Lakewood Organic Pure Lemon Juice
- 1 large clove fresh garlic, minced or you can use 1/2-1 tsp. of jarred minced garlic
- 1/2 tsp. Sea salt
- 1/2 cup tahini try Artisana Organic Raw Tahini
- 2-4 tbsp. ice water, or more as needed I used around 6 tablespoons to make it extra creamy!
- 1/2 tsp. ground cumin
- 1 can (15 oz.) chickpeas, rinsed and drained
- 1/2 tsp. baking soda
- 1 tbsp. extra virgin olive oil
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Instructions
Combine lemon juice, garlic and salt in a food processor until garlic is finely chopped. Let rest for 10 minutes.
Add tahini and blend until thick and creamy, stopping to scrape the sides and bottom of food processor as needed. While running the processor, drizzle in 2-4 tablespoons of ice water and blend until really smooth, pale and creamy. Add 1 to 2 tablespoons more ice water if needed.
Add the cumin, chickpeas, and baking soda to the food processor. While blending, drizzle in the olive oil. Blend until super smooth, again, scraping down the sides of the processor as necessary, about 2 minutes. Add more ice water by the tablespoon if necessary to achieve a super creamy texture.
Transfer to a serving bowl and drizzle with extra virgin olive oil. Add toppings of your choice, such as a sprinkle of smoked paprika, diced kalamata olives, or sun-dried tomatoes!
Refrigerate any leftovers in a covered container for up to a week.
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Recipe Notes
Nutrition Facts per serving (1/4 cup): Calories: 150; Total Fat: 11 g; Saturated Fat: 1 g; Sodium: 450 mg; Potassium: 187 mg; Total Carbohydrate: 13 g; Dietary fiber: 4 g; Net Carbohydrates: 9 grams; Sugar: 0 g; Protein: 5 g
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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! ♥
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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: ♥
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
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
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Instructions
Preheat oven to 350 degrees. Sift the coconut flour, salt, baking soda, psyllium husk powder and cinnamon in a bowl.
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.
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.
Spoon the batter into greased cupcake sleeves or tins and bake at 350 for 25 minutes, until golden brown and cooked through.
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Recipe Notes
Nutrition Facts: Calories: 180; Total 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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Bread can be a real issue when you are trying to watch your blood sugar. That’s why I was so excited to stumble upon this recipe from Jenny Carr’s cookbook, Peace of Cake. I added a little ground cinnamon to the batter to give it more of a breakfast flare. You could also add chopped walnuts for a little bit of crunch!
This bread is one of my favorite go-to breakfasts because it really keeps me full…especially if I top it with fresh ground almond butter, mashed avocado, or Kerrygold grass fed butter! Seriously yummy.
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Anti-Inflammatory Breakfast Bread
This recipe was slightly adapted from Jenny Carr's cookbook, Peace of Cake. It is free from grains, gluten, and dairy, and rich in healthy fats like coconut oil, fresh ground almond butter, and milled flaxseeds. A perfect bread to keep your blood sugar in check! Enjoy!
1 Earthfood per serving: ♥
Ingredients
- 3/4 cup fresh ground almond butter
- 6 organic free-range eggs I like Pete & Gerry's
- 1/4 cup unrefined coconut oil
- 1/2 tsp. Bragg Apple Cider Vinegar
- 1/4 cup fresh ground flaxseeds
- 3 tbsp. coconut flour
- 1 tsp. baking soda
- 1/2 tsp. Sea salt
- 1 tsp. ground cinnamon
- 2 tbsp. raw honey (optional)
Ingredients
- 3/4 cup fresh ground almond butter
- 6 organic free-range eggs I like Pete & Gerry's
- 1/4 cup unrefined coconut oil
- 1/2 tsp. Bragg Apple Cider Vinegar
- 1/4 cup fresh ground flaxseeds
- 3 tbsp. coconut flour
- 1 tsp. baking soda
- 1/2 tsp. Sea salt
- 1 tsp. ground cinnamon
- 2 tbsp. raw honey (optional)
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Instructions
Preheat oven to 350 degrees. Line an 8-inch by 4-inch loaf pan with parchment paper and grease the parchment paper with coconut oil.
Combine all ingredients in blender and blend until eggs get frothy (about 20-30 seconds).
Bake for 35-40 minutes or until golden brown.
Remove from oven and allow to cool in pan for 10 minutes. Then remove bread from pan by pulling up on the parchment paper. Set on wire rack to cool until room temperature.
Slice into 10-12 slices and store in sealed container in your refrigerator. Top with fresh ground almond butter or mashed avocado. You could also use as a sandwich bread!
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