Cauliflower Fried “Rice”

April 18th, 2019 | Comments Off on Cauliflower Fried “Rice”

This fun side dish has flavors reminiscent of the traditional fried rice I used to enjoy from my favorite Chinese restaurant back in the day.

It uses fresh riced cauliflower (purchased from the produce department at Heinen’s grocery store) in place of rice. You can also buy frozen riced cauliflower, or save money and make your own using this recipe. It’s really easy!

Instead of traditional soy sauce, I used Bragg Liquid Aminos, a non-GMO Project Verified liquid protein concentrate derived from soybeans. It contains 16 naturally-occurring essential and non-essential amino acids. Oh, and it tastes just like soy sauce. 

 

Print Recipe
 Fried Cauliflower "Rice"
Using fresh riced cauliflower in place of white rice and Bragg Liquid Aminos in place of soy sauce, this fun side dish has flavors reminiscent of the traditional fried rice I used to enjoy from my favorite Chinese restaurant back in the day. 3 Earthfoods per serving ❤️❤️❤️
Course Side Dish
Prep Time 10 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 tbsp. toasted sesame oil La Tourangelle Toasted Sesame Oil
  • 1/2 small onion, finely diced
  • 1 garlic clove, minced
  • 1 tbsp. fresh ginger root, peeled and diced
  • 1 large carrot, diced
  • 2 large organic free-range eggs
  • 11-12 ounces riced cauliflower fresh or frozen
  • 1/2 tbsp. raw honey
  • 1 tbsp. Bragg Liquid Aminos
Course Side Dish
Prep Time 10 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 tbsp. toasted sesame oil La Tourangelle Toasted Sesame Oil
  • 1/2 small onion, finely diced
  • 1 garlic clove, minced
  • 1 tbsp. fresh ginger root, peeled and diced
  • 1 large carrot, diced
  • 2 large organic free-range eggs
  • 11-12 ounces riced cauliflower fresh or frozen
  • 1/2 tbsp. raw honey
  • 1 tbsp. Bragg Liquid Aminos
Instructions
  1. Add oil to large skillet and preheat on medium-high heat, swirling to coat. Add onion, garlic, ginger, and carrot and cook for 4-5 minutes, stirring occasionally.
  2. Push vegetables to the side and add eggs. Cook until scrambled, stirring constantly.
  3. Add cauliflower rice (if using frozen, don’t thaw), stir and cook until warmed through. Add honey and liquid aminos, stir well until combined.
Recipe Notes

Nutrition Facts per serving: Calories: 140; Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 400 mg; Potassium: 150 mg; Total Carbohydrate: 10 g; Dietary fiber: 3 g; Net Carbohydrates: 7 grams; Sugar: 6 g (3 grams added sugar); Protein: 8 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

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: ♥
Course Breakfast, Sweet Treats
Keyword chocolate avocado muffins, chocolate fix, Gluten-free desserts, Missing Peace
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
Course Breakfast, Sweet Treats
Keyword chocolate avocado muffins, chocolate fix, Gluten-free desserts, Missing Peace
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 muffin: Calories: 285; Total 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

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

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: 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

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup

March 28th, 2018 | no comments

Every once in awhile I have a taste for pancakes. Because they are 100% pure refined carbohydrate, traditional pancakes tend to leave me feeling stuffed, yet unfulfilled. I’m not sure about you…but when I eat, I want it to count!

I went on the hunt for a pancake recipe that not only offered nutrition, but one that had some muscle too. The recipe below is a compilation of several with the addition of two secret ingredients (psyllium husk powder and ground flax seed…shhh!) to bump up the fiber content, which works to stabilize blood sugar.

Oh, I almost forgot…the Peanut Butter & Raw Honey Syrup! Seriously, what are pancakes without syrup?

I used to have a total crush on maple syrup. But just like traditional pancakes, syrup is pure carbohydrate- so all it does is drive up the blood sugar even higher than before.

I created a much healthier syrup solution. Simply whisk together slightly warmed fresh ground peanut butter (you could also use almond, cashew or sunflower butter), warmed unsweetened coconut milk, and just a touch of raw honey (or maple syrup). Trust me, your pancakes won’t miss being drowned in maple syrup.

I have a feeling you’ll ♥ this recipe. 

Print Recipe
 Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup
Free from gluten, dairy, and grains, but full of nutrition and fiber, these pancakes will leave you feeling satisfied and nourished! 9 grams of fiber and 11 grams of protein per serving...not bad! You can store them in the refrigerator for up to a week or freeze up to a month! 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Instructions
  1. Heat large frying pan over medium heat and grease with a teaspoon or two of coconut oil.
  2. In a large bowl, mix pumpkin, coconut milk, eggs, maple syrup or honey, and vanilla until combined.
  3. In a smaller bowl, combine baking soda, cinnamon, coconut flour, flax seed, psyllium husk powder and salt. Make sure no lumps are remaining.
  4. Fold the flour mixture into the wet mixture, taking care not to overmix.
  5. Place ¼ cup of the batter on the preheated pan. Gently pat the top of the pancake with the bottom of the measuring cup to flatten just a bit. Cook 5 minutes or until pancakes begin to bubble in the center. Flip and cook 3 minutes on the other side until lightly browned.
Peanut Butter & Raw Honey Syrup:
  1. Add peanut butter and coconut milk to a microwave-safe bowl or liquid measuring cup. Microwave for 30 seconds or until warm. Stir together until combined. Stir in honey.
Recipe Notes

Nutrition Facts per serving (2 pancakes + 2 tbsp. syrup): Calories: 280; Total Fat: 17 grams; Saturated Fat: 6 grams; Sodium: 302 mg; Potassium: 180 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 9 grams; Protein: 11 grams

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Anti-Inflammatory Breakfast Bread

November 15th, 2017 | no comments

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.

Print Recipe
 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: ♥
Prep Time 10 minutes
Cook Time 35-40 minutes
Servings
slices
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)
Prep Time 10 minutes
Cook Time 35-40 minutes
Servings
slices
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)
Instructions
  1. 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.
  2. Combine all ingredients in blender and blend until eggs get frothy (about 20-30 seconds).
  3. Bake for 35-40 minutes or until golden brown.
  4. 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.
  5. 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!
Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!