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Ingredients: 2 cups blanched almond flour (You can use Bob's Red Mill) 1/2 tsp baking soda 1 tsp cinnamon 3 tbsp cold grass fed butter or coconut oil 2 large eggs 2 tbsp honey 1 tsp vanilla extract Instructions: 1. Preheat oven to 350 F 2. line a sheet pan with some parchment paper. 3. In a large bowl, combine the almond flour, baking soda, and cinnamon. Using a fork or knife (or pastry cutter), cut the butter into the almond flour until small beads the size of peas are formed. 4. In a separate bowl, whisk together the eggs, honey, and vanilla. Stir wet ingredients into the dry. 5. Using a spoon or measuring cup, drop the dough onto the sheet pan into eight evenly sized cakes, leaving room in between each cake. (I only get 7 out of this though.) 6. Bake for 15-20 minutes until golden brown.
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Ingredients:
1/3 cup butter 2 eggs ¼ cup honey ½ cup coconut flour (measure after sifting) ½ tsp salt ¼ tsp ground nutmeg ½ cup coconut milk 1 ½ tsp baking powder ¼ cup coconut sugar 1 tsp ground cinnamon ¼ cup melted butter Instructions: 1. Preheat oven to 350 F degrees and grease 12 muffin cups (or use silicone muffin cups). 2. Mix butter and egg using electric mixer. Add honey and continue mixing. 3. In small bowl, combine ¼ cup coconut flour, salt and nutmeg. 4. Add dry mixture to shortening mixture alternately with coconut milk. Let sit 2 minutes. 5. Add the rest of the coconut flour in 1-2 tbsp increments waiting 2 minutes in between to allow the flour to absorb the water until a muffin batter consistency is achieved. 6. Stir in baking powder and fill muffin cups about ½ full. 7. Bake until golden brown and toothpick comes out clean – about 20-25 minutes. 8. Mix ¼ cup coconut sugar and the cinnamon. Immediately after baking, spoon on 1 tsp butter and 1 tsp sugar-cinnamon mixture and cool on cooling rack. 1/12th: 167 calories, 13g fat, 258mg sodium, 13g carbohydrates, 2g fiber, 2g protein Ingredients:
3 Tbsp coconut oil 1/3 cup honey ½ cup almond or other nut butter 1 tsp vanilla 2 cups shredded coconut, unsweetened ¼ cup cocoa powder, unsweetened ½ cup chopped chocolate (or chips – try Enjoy Life Brand) ¼ cup chopped walnuts Instructions: 1. In a large saucepan, melt coconut oil, honey, and nut butter over low heat. 2. Stir in remaining ingredients. 3. Scoop tablespoonfuls of dough into balls and place on cookie sheet. 4. Freeze for about 10 minutes, consume. 5. Store leftovers in a covered container in the freezer. Recipe from Raia’s Recipes 1/25: 154 calories, 14g fat, 19mg sodium, 10g carbohydrates, 3g fiber, 2g protein (Makes 14 muffins)
For the muffins: 1 cup cashews, unsalted 4 dried medjool dates, pitted 2 tablespoons honey ½ cup cinnamon applesauce ⅓ cup coconut oil, melted 4 eggs 1 teaspoon vanilla extract 3 tablespoons coconut Flour ½ teaspoon baking soda ½ teaspoon baking powder 1 heaping tablespoon cinnamon pinch of salt For the topping: 2 tablespoons coconut oil 2 apples, cored and diced 2 tablespoons coconut milk 3 tablespoons coconut butter (or almond butter) 3 tablespoons maple syrup 1 teaspoon cinnamon ½ teaspoon vanilla extract pinch of salt 3-4 tablespoons coconut sugar (optional) Instructions 1. Preheat your oven to 375 degrees. 2. Place a tablespoon or so of coconut oil in a large skillet over medium heat. 3. Add your diced apples to the pan, mix around, then cover to help soften your apples. 4. While your apples are cooking, add your cashews to your food processor and puree. 5. When your cashews become more like a flour, add your dates, honey, applesauce and coconut oil and puree. 6. Then add your eggs and vanilla extract, and puree. 7. Lastly add your coconut flour, baking soda and powder, cinnamon, and salt and puree until all incorporated. 8. Grease your muffin tin or use foil muffin liners with no grease and pour in your muffin mixture half way up (to keep room for your topping on top). 9. Now finish off your toppings. To your apples that have been sauteeing, add your coconut milk, almond butter, maple syrup, cinnamon, vanilla extract, and a bit of salt. Mix well. 10. When your toppings are well combined, pour about 1 tablespoon of your mixture onto each muffin, sprinkling each one with a bit of coconut sugar, if desired. 11. Place in oven for 15 minutes until cooked through. 12. Let cool thoroughly. Notes: For nut free: use ⅔ cup sunbutter for the muffins and 3 tablespoons sunbutter for the topping! 1 muffin: 233 calories, 17g fat, 126mg sodium, 21g carbohydrates, 3g fiber, 4g protein Ingredients: 1 ¾ cup almond flour 1 egg 3 tbsp honey 3 tbsp coconut oil, room temperature 3 tbsp coconut sugar 1 tbsp vanilla ¼ tsp baking soda ¼ tsp salt 1/3 cup dates, chopped ¼ cup chopped pecans Instructions: 1. Preheat oven to 350 F degrees. 2. In a large bowl, mix together the almond flour, egg, honey, coconut oil, coconut sugar, vanilla, baking soda, and salt. Stir until ingredients are completely combined. 3. Then, mix in the dates and pecans. 4. Line a baking sheet with parchment paper and scoop balls of dough (should make 18) onto the sheet. Press the dough down to ½ inch thick circles. 5. Bake for 12-15 minutes, until slightly firm. Let cool for 5 minutes before serving. Recipe from www.paleogirlskitchen.com 1/18th: 134 calories, 10g fat, 53mg sodium, 9g carbohydrates, 2g fiber, 3g protein Ingredients for the filling: 1 cup water 1 tbsp honey 2 cups strawberries 2 cups blackberries Ingredients for the crust: 1 ½ cups almond flour ¼ tsp salt ¼ tsp baking soda ½ tsp cinnamon ¼ tsp nutmeg ¼ cup coconut oil 1 tbsp honey 1 tsp vanilla extract Instructions: 1. Heat water, honey, strawberries and blackberries in medium sauce pan. Crush berries with potato masher and simmer on medium heat for 15 minutes stirring occasionally. The fruit filling should reduce by a fourth. 2. While fruit is simmering preheat oven to 350 F. 3. Combine almond flour, salt, baking soda, cinnamon, and nutmeg in a large bowl. 4. Mix oil, honey, and vanilla in a separate bowl and pour the wet ingredients into the dry. Mix until thoroughly combined. 5. Press the dough into a pie pan and bake for 10 minutes or until light brown. 6. Remove crust from oven and allow to cool for 5 minutes. If you time it right, your fruit filling should be done now and cooling. 7. After fruit mixture has cooled a bit, pour in crust and place in refrigerator for 1 hour before serving. Recipe from Paleo Comfort Foods (book) 1/8th: 307 calories, 19g fat, 85mg sodium, 29g carbohydrates, 5g fiber, 6g protein ½ cup coconut flour, firmly packed ½ tsp. Sea salt 1 tsp + ½ tsp ground cinnamon, divided use ¼ tsp. nutmeg ½ tsp. allspice ¼ tsp. cloves ¼ tsp. ginger (optional) 3 large whole eggs 1 cup cooked pumpkin (or canned pumpkin) 1 tsp. Vanilla 1/3 cup virgin coconut oil + 1 tbsp. Coconut oil, divided use ¼ cup + 1 tbsp honey, divided use Instructions: Measure and sift coconut flour and set aside several tbsp. Place remaining coconut flour and other dry ingredients in a large mixing bowl and blend. In a separate bowl combine eggs, pumpkin, melted coconut oil, honey and vanilla. Add wet ingredients to dry ingredients (keeping the reserved coconut flour to the side). Using a hand mixer, blend for 1 or 2 minutes until completely mixed. As the coconut flour absorbs the liquids the mixture will change from having a soup-like consistency to a thicker consistency. All the batter to sit for 2 minutes, so that the coconut flour can absorb the liquids. The batter should be firm enough to allow you to pick it up in your hands and form into a little ball. Add remaining coconut flour as needed until you reach this consistency. Preheat oven to 325 F. Use coconut oil to grease a mini-muffin tin. Lightly sprinkle coconut flour into the bottom of each muffin cup. Measure out two tablespoons of batter for each popper. Form a small round ball with the dough and drop into the muffin tin. Bake for 20-25 minutes. TOPPING: mix 1 tbsp melted coconut oil with 1 tbsp honey and ½ tsp. ground cinnamon and when poppers are done, immediately drizzle ¼ tsp of the topping mixture on each popper. Recipe adapted from Baking with Coconut Flour makes 30 'donut holes' 1 popper: 61 calories, 4g fat, 51mg sodium, 6g carbohydrates, 2g fiber, 1g protein 1 ½ cups blanched almond flour 2 tablespoons coconut flour 2 tablespoons golden flaxseed meal 2 tablespoons fresh herbs of choice (I used rosemary and thyme), chopped ¼ teaspoon sea salt 1 ½ teaspoons baking soda 5 eggs ¼ cup coconut oil, melted 1 tablespoon apple cider vinegar Instructions: Preheat oven to 350 degrees and grease a standard loaf pan. Set aside. Place almond flour, coconut flour, flax, herbs of choice, salt, baking soda in a food processor and pulse together to combine. Pulse in eggs, oil, and vinegar. Pour batter into prepared loaf pan and bake for 25 to 30 minutes or until golden and a toothpick inserted in center comes out clean. If the top is getting to brown place a piece of aluminum foil over the top to allow the top from over browning. Cool and slice and top with raw grass-fed butter….or nothing at all. NOTE: If you don’t have fresh herbs on hand you can use dried herbs but just use less of them. Maybe ½ to 1 teaspoon each of the dried herb of choice. I have used my favorite pizza seasoning and dried oregano before too which gives you a pizza like bread….great for those that are missing their pizza on a paleo diet. Recipe adapted from Elana’s Pantry, Paleo Bread Recipe 1 slice (1/12th of loaf): 174 calories, 15g fat, 234mg sodium, 4 g carbohydrates, 2g fiber, 7g protein http://www.multiplydelicious.com/thefood/2012/03/paleo-herb-bread/ 1/3 cup coconut flour ¼ cup arrowroot ¼ cup almond flour ¼ cup cocoa powder ¾ tsp baking soda ½ tsp salt ¼ tsp baking powder 1/3 cup honey 3 eggs 1/3 cup coconut oil or melted butter 2/3 cup coconut milk 1 tbsp lemon juice ½ tsp vanilla Frosting ingredients: ¼ cup coconut oil ¼ cup softened butter 3 tbsp honey 2 tbsp cocoa powder 1 tsp vanilla pinch of salt Instructions: Preheat oven to 350 F. Line 12 muffin cups with foil muffin liners. Combine coconut flour, arrowroot, almond flour, cocoa, baking soda, salt and baking powder in a bowl and whisk to combine. In a separate bowl combine honey, eggs, coconut oil or melted butter, coconut milk, lemon juice and vanilla. Add wet ingredients to dry ingredients and mix well. (You can use an electric hand mixer) Pour batter into prepared muffin cups and fill ¾ full. Bake for 17-20 minutes. Remove from oven when toothpick inserted comes out clean. Try not to over bake! Cool completely and frost cupcakes with chocolate frosting (below), if desired. 1 cupcake w/o frosting: 171 calories, 12g fat, 207mg sodium, 14g carbohydrates, 2g fiber, 3g protein Frosting Instructions: Combine all ingredients and whip together with electric mixer. (if the frosting is too runny due to liquified coconut oil, place in fridge for a short time and re-whip) Spread on cupcakes and enjoy! 1 cupcake w/frosting: 264 calories, 21g fat, 229mg sodium, 19g carbohydrates, 2g fiber, 3g protein Recipe adapted from www.unrefinedkitchen.com Serves 12
5 medium apples 1 ½ cups almond meal 1 tbsp cinnamon 3 tbsp honey 4 tbsp melted coconut oil dash salt 1 lemon Instructions: Preheat oven to 300 degrees. Wash, core and thinly slice the apples. (I used an apple corer) Closely layer all the apples in an 8x8 baking dish. Squeeze the juice of one medium sized lemon on top of all the layered apples. In a separate bowl mix together the almond meal, cinnamon, melted honey, melted coconut oil and salt. Spread the crumble topping on top of the layered apples. Bake for 50-55 minutes. 1/12th: 181 calories, 12g fat, 24mg sodium, 16g carbohydrates, 3g fiber, 4g protein ½ cup butter ½ cup packed coconut flour 2 tsp. Baking powder ¼ tsp. salt ½ tsp. cinnamon ½ cup honey ½ cup coconut milk (full fat) 4 eggs 1 cup blueberries Instructions: Stir butter to soften. Add sifted dry ingredients. Add honey and coconut milk. Add egg. Mix well. Stir in blueberries. Pour into a greased 8x8x2 loaf pan. Bake at 350 F for 55 minutes. 1/16th of recipe: 147 calories, 10g fat, 160mg sodium, 14g carbohydrates, 3g fiber, 3g protein 6 oz dark chocolate
8 oz butter 1 tsp vanilla extract 4 eggs, large ½ cup almond flour ½ tsp sea salt 1 tsp baking powder ¾ cup coconut sugar Instructions: Preheat the oven to bake at 350 F degrees. Grease a 9x13 glass baking dish. Melt chocolate and butter in a saucepan over medium low heat while stirring frequently. Add the coconut sugar and the vanilla to the chocolate and butter, and stir until smooth. Remove the mixture from the heat, and allow to cool slightly. Blend the eggs, almond flour, salt, and baking powder in a separate bowl. Once the chocolate mixture is cool, pour into the flour mixture, and blend until smooth. Pour the batter into the baking dish. Bake for 30-35 minutes. Recipe adapted from www.primalpalate.com 1 serving: 153 calories, 12g fat, 68mg sodium, 10g carbohydrates, 1g fiber, 2g protein Ingredients
3 eggs 1 cup coconut milk 1/3 cup coconut oil 1/3 cup maple syrup 1 tbsp vanilla extract 1/2 cup almond flour 1 tbsp coconut flour 1 1/2 cups unsweetened shredded coconut 1/4 tsp sea salt Preparation Preheat your oven to 350 F. Using a stand or a hand mixer, combine the eggs, coconut milk, coconut oil, syrup and vanilla extract. Set your mixer to the lowest speed and slowly add the almond flour, followed by the coconut flour. Once mixed, add the shredded coconut. Continue mixing just until there is no clumping and the coconut mixture is consistent throughout. Pour the mixture into an 8×8 baking dish and cook for 30 minutes, or until golden around edges. Allow to completely cool. Cut into squares and keep them refrigerated until serving. Recipe adapted from www.paleoleap.com. Ingredients
- 1 large onion, quartered - 2 sweet potatoes, peeled and chunked - 4 carrots, peeled and cut into large chunks - zest of 1 lemon and reserve whole lemon, quartered - 1 whole chicken about 3 ½ - 4 ½ pounds - 4 Tbsp butter, room temperature - 3 cloves garlic, minced - ½ tsp dried rosemary - ½ tsp dried thyme - 2 tsp salt - 1 tsp pepper Directions 1. Place onion, sweet potatoes, and carrots in bottom of crockpot. 2. Clean and dry chicken and place quartered lemon inside cavity. 3. Place chicken on top of veggies. 4. In small bowl combine butter, garlic, rosemary, thyme, salt, pepper, and lemon zest. 5. Spread mixture on whole top of chicken. 6. Cook on low for 4-8 hours. 7. Optional: put everything in oven safe dish and brown chicken under broiler 4-5 minutes for crispy skin. Adapted from Tablespoon.com Ingredients
- 1 head cauliflower - 1-2 tbsp coconut oil - 1 onion, chopped - 2 cloves of garlic, minced - salt and pepper to taste Directions 1. Rinse cauliflower and break away from main stem into chunks. 2. Using a food processor (or cheese grater) pulse cauliflower to a rice texture. 3. Heat coconut oil in skillet over medium heat. 4. Saute onion and garlic for 3-4 minutes or until onion is relatively translucent. 5. Add in cauliflower rice and continue to saute until cauliflower is soft. (about 5-10 minutes) 6. Season with salt and pepper. Really, you can use whatever veggies you want – just saute them up in the dutch oven, pour eggs over, and cook covered a few minutes and then stick under the broiler. But here's what I've done a few times:
Ingredients: 10 eggs 1 small sweet potato, grated ½ onion, chopped 2 small garlic cloves, crushed/minced about 1 cup broccoli chopped up small salt and pepper 1. Whisk 10 eggs in a bowl (hand beater works well) and set aside. 2. In Dutch oven saute onion until translucent. Add salt and pepper to taste. 3. Add garlic, sweet potato, and broccoli until soft. 4. Spread evenly over bottom of Dutch oven and pour eggs over top. 5. Cover and cook on medium about 5 minutes. 6. Then put under broiler for 3-4 minutes to finish cooking top. Other veggie ideas: mushrooms, grated zucchini, or add tomatoes right before pouring eggs over veggies. Inspired by: EverydayPaleo.com Ingredients:
1.5 pounds flank steak - sliced into 1/4 x 1 inch slices 4 carrots - medium peeled and sliced thin 5 cups broccoli - chopped 2 eggs 1 Tbsp coconut oil Sesame seeds - optional Marinade: 4 cloves garlic - chopped 1/2 cup Tamari sauce or coconut aminos 1/4 cup Toasted sesame oil 2 Tbsp apple cider vinegar Preparation: Combine marinade ingredients in a small bowl. Place beef in a large bowl or Ziplock bag and add the marinade and toss to coat. Refrigerate for an hour or overnight. Warm coconut oil in a large, deep skillet, Dutch oven, or stock pot over medium heat. Add carrots and broccoli, toss to combine, cover, and steam for 4-5 minutes or until crisp tender. Remove from skillet and set aside. Increase heat to medium high. Add beef in its marinade and saute until cooked to your liking, about 4 minutes for medium rare. Remove from heat. Add eggs and cook over medium. Cut up and add beef and veggies back to pan. Garnish with sesame seeds, if desired. Adapted from PaleoTable.com 4 eggs
4 egg whites 1 cup bananas, mashed (or ½ cup banana plus ½ cup applesauce) ½ cup almond flour 1 teaspoon baking powder ¼ cup coconut milk 2 teaspoons vanilla 1 teaspoon cinnamon 1-2 tablespoons coconut oil or butter for cooking 1 finely chopped apple (optional) 1. Mix all ingredients in large bowl except cooking oil/butter. 2. Heat a griddle or large skillet to medium heat and coat griddle/pan with butter or other fat source when hot. 3. From here, traditional pancake rules apply with a slight modification. These will not bubble like your traditional pancakes. On medium heat the first side takes about 2-3 minutes to brown then another 1-3 minutes on the other side. Adapted from “Paleo Comfort Foods” by Julie and Charles Mayfield Ingredients:
3 bananas (about 1 ½ cups) mashed 3 eggs 1 tablespoon vanilla extract 1 tablespoon honey ¼ cup olive oil 2 cups almond meal ½ teaspoon sea salt 1 teaspoon baking soda 1. Place bananas, eggs, vanilla, honey and olive oil in a food processor 2. Pulse ingredients together. 3. Pulse in almond flour, salt and baking soda. 4. Scoop batter into a greased loaf pan 5. Bake at 350° for 55-65 minutes 6. Remove from oven and allow to cool Adapted from http://www.elanaspantry.com |