Coconut Pancakes

Instructions:

  1. Mix all ingredients and let sit for five minutes. Add more coconut milk if you find batter is too thick.
  2. Add coconut oil or butter to a pan and heat over medium heat.
  3. Pour about 1 cup of batter for each pancake, allowing each side to brown before flipping it. Serves 2-4.

If you want some healthy and delicious additions to your pancakes, add a few blueberries, bananas, crushed pecans, or walnut pieces immediately after pouring the batter in the pan.

Instead of using all coconut flour, you can also experiment with using half coconut flour and half almond flour, which, in my opinion, makes a very balanced flavor.

 

 


Paleo Banana Apple Bread

Instructions:

  1. Preheat oven to 350F.
  2. Grease the sides and bottom of a loaf pan with coconut oil and place a piece of parchment paper on the bottom.
  3. Place 2T of coconut oil, eggs, honey, vanilla, and vinegar into a mixer and beat on high for 30 seconds.  (You can use a stick blender or hand mixers as well).
  4. Combine the coconut flour, almond flour, baking soda, and sea salt in a bowl, then add them to the wet ingredients, beating on high until combined.
  5. Place the coconut milk and bananas in a separate bowl and mash until it resembles baby food.
  6. Add the banana mixture to the batter and beat on medium until thoroughly combined.
  7. Mix in optional add ins if desired.
  8. Pour the batter into the prepared loaf pan and bake for 55 minutes, until a toothpick inserted comes out clean.

 


Avocado Breakfast Bowls

DIRECTIONS

  1. Preheat the oven to 425 degrees.
  2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
  4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
  5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
  6. Remove from oven, then season with pepper, chives, and garnish of your choice.

Enjoy!


Breakfast Egg Muffins

DIRECTIONS:

  1. Preheat the oven to 350 degrees F. Spray 6 or 7 muffin cups with nonstick spray.
  2. After you cook the sausage, scoop it into a paper towel-lined bowl to drain and cool, then wipe out the pan with a paper towel. Quickly cook the spinach in the same pan, just until wilted. Let it cool, then squeeze any excess moisture out of it.
  3. In a medium bowl, whisk together the cooled sausage and spinach with the eggs and milk. Scoop into the prepared muffin tins (I find it easiest to use a 1/3 cup measuring cup) almost to the top. Sprinkle cheese on top. Then give each one a good dose of salt and pepper.
  4. Bake 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins... if they are still wet and gooey, they'll need a little more time in the oven. They should feel cooked through.
  5. Serve egg muffins immediately- with salsa, if desired.

TIPS:

*Egg muffins are pretty versatile- sub in other ingredients for the sausage and spinach, if you prefer.


Breakfast Parfait

  1. Spoon 2 tablespoons of yogurt into each glass and smooth surface.
  2. Spoon 2 tablespoons of grain free granola overtop and smooth surface.
  3. Spoon 2 tablespoons of fruit overtop and smooth surface.
  4. Repeat the process, adding a bit of honey here and there, to taste.

 


Chia Pudding

Chia Pudding

Directions:
  1. Combine all ingredients in a mason jar, tighten the lid and give it a good shake so all ingredients are blended together.
  2. Refrigerate overnight.
  3. Enjoy with some grain free granola and a handful of berries on top.
Makes a great breakfast or snack.

 


Breakfast Soup

Breakfast Soup

A delicious way to start the day on these cold winter mornings.

Instructions:

Combine all ingredients except for the egg. Bring the mixture to a rapid boil. Once it is boiling add the egg. When the egg is cooked to your liking,  remove from the heat source and add Gomasio and pepper to taste. Other vegetables or spices can be added to make it the perfect breakfast soup to enjoy on these cold Chicago mornings…I sure do!

Bon Appetite!


Paleo Pumpkin Waffles

A delicious way to start a fall day! We enjoyed these waffles at last Sunday's brunch, they are fluffy and delicious!


The Paleo Kitchen Pumpkin Waffles

Recipe by PaleOMG

Prep time: 5 mins

Cook time: 15 mins

Total time: 20 mins

Serves: 5

Ingredients:

  • 2 large bananas, mashed
  • 1⁄2 cup (120 ml) pumpkin puree
  • 5 large eggs
  • 1⁄2 cup (125 grams) almond butter
  • 1⁄4 cup (50 grams) melted coconut oil, plus more for greasing the waffle iron
  • 1⁄2 cup (75 grams) coconut flour
  • 2 tablespoons pumpkin pie spice
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • Pinch of fine-grain sea salt
  • Maple syrup, for serving

Instructions:

  1. Preheat the waffle iron.
  2. Combine the bananas, pumpkin puree, eggs, almond butter, and coconut oil in a food processor or blender and mix well until the bananas are well blended with the other ingredients.
  3. Once smooth, add the coconut flour, pumpkin pie spice, baking soda, baking powder, vanilla, and salt and blend until well mixed.
  4. Lightly brush the waffle iron with the melted coconut oil. Using the waffle manufacturer’s guidelines for suggested cup [milliliter] quantity, ladle the batter into the preheated and greased waffle maker and spread it evenly across the surface, leaving a 1⁄2-inch (12-mm) border (the batter will spread with you close the lid).
  5. Cook, following the manufacturer’s directions, and when done set aside on a plate and keep warm while you cook the remaining waffles.

Cheers to a healthier you!

dr. ingrid


Lemon Poppy Coconut Flour Muffins

Coconut flour is a healthy alternative to enjoy baked goods guilt free…you just can’t eat a lot of it.

Health benefits of coconut flour:

  • gluten free and grain free
  • high in fiber
  • high in beneficial fats
  • high in protein
  • gentle on blood sugar levels due to it’s low level in digestible carbohydrates
  • inexpensive

In experimenting with this flour I have come to the following conclusion…stick to a recipe designed for coconut flour …a little coconut flour goes a long way so you can’t substitute for another flour in a recipe.

I modified this recipe from Elana’s Pantry's Cookbook and these fluffy little muffins were a big hit in the Bayne household…just limit yourself to 1 or 2…they are quite filling.
A perfect little treat for those up coming lunch boxes!

 

Gluten free Lemon Poppy Seed Muffins

 

Ingredients:

  • ¼ cup coconut flour
  • ¼ teaspoon sea salt
  • ¼ teaspoon baking soda
  • 3 eggs
  • ¼ cup raw honey
  • ¼ cup coconut oil
  • 1 tablespoon lemon zest
  • 1 tablespoon poppy seed

Directions:

  1. In a medium bowl, combine coconut flour, salt and baking soda
  2. In a large bowl, blend together eggs, honey, coconut oil and lemon zest
  3. Blend dry ingredients into wet
  4. Fold in poppy seeds
  5. Spoon 1 tablespoon of batter into lined muffin pan
  6. Bake at 350° for 10-12 minutes

Cool and serve
Makes about 18 mini-muffins

Cheers to a healthier you!

dr. ingrid


Sun Protection From the Inside Out

This green drink is rich in carotenoids and lycopenes which are valuable antioxidants providing sun protection.

  • 1 handful of Kale

  • 1 tomato

  • 2 stalks of celery

  • 2 carrots

  • 1 Granny Smith apple

  • 1 lemon

  • 1” of fresh ginger

  • 2 cups of water or coconut water

Combine all ingredients in a blender (I like to use a Vitamix, well worth the investment).  I enjoy this delicious green drink over ice and spiced up with gomasio and sesame seeds. Sun protection from the inside out!

Enjoy!

Cheers to a healthier you!

dr. ingrid