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.

 


DETOX GREEN SOUP

DETOX GREEN SOUP

 

Instructions:

Using a large soup pot, heat the olive oil over medium heat and stir in the garlic, onion, and ginger to season the oil. Add the broccoli, spinach, parsnips, celery and parsley, and stir until the spinach wilts and collapses. Add just enough water to cover the vegetables and add one Rapunzel bouillon cube. You can make this a thinner soup by simply adding more water.

Bon Appétit

 

 


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


What's For Dinner?

Greek Turkey Breast - slow cooker recipe

A modified recipe from the Gluten-Free Recipes by Better Homes and Gardens

Slow cook: 6 hours on low or 3 hours on high

Ingredients:

  • 2 cups chopped onions
  • 1/2 cup chopped pitted Kalamata olives
  • 1/2 cup snipped dried tomatoes
  • 1/2 cup organic chicken broth ( home made or store bought)
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Greek seasoning blend
  • 4 cloves garlic, minced
  • 2 Tbsp. olive oil
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 2-lb. turkey breast
  • Crumbled feta cheese

Directions:

1. Combine onions, olives, dried tomatoes, broth, lemon juice, 2 teaspoons of the Greek seasoning, and the garlic in a slow cooker.

2. Brush the turkey with the olive oil and  cover with the remaining Greek seasoning, salt and pepper. Place turkey in the slow cooker and cook on low for 6 hours or high for 3 hours.

3. Remove the turkey from the slow cooker and serve sliced with the olive/tomato/onion mixture on top. Can be topped with crumbled feta cheese for a nice finish.

The Bayne family enjoyed this meal combined with steamed broccoli and a fresh green salad.

Who said eating healthy is boring?

Cheers to a healthier you!

dr. ingrid

 


Fresh Cucumber Salad

The abundance of summer garden fresh vegetables such as cucumbers make for wonderful, simple summer salads.This easy cucumber salad is great side dish with any meal.

 

Fresh Cucumber Salad

Ingredients:

  • 1½ large cucumbers
  • 1-2 tsp. sea salt (for salting the cucumber)
  • 4 large green onions
  • 2 Tbsp. fresh cilantro, chopped
  • ¼ cup fresh lemon juice
  • 1 tsp. lemon zest
  • ¼ cup extra virgin Olive Oil (EVOO)
  • 1/8 tsp. fresh pepper

Directions:

  1.  Slice cucumber very finely (If you have a Mandolin Slicer, set to 1/8” thick).  Sprinkle cucumber liberally with salt and let sit in a colander in your sink for 1 hour to drain liquids.
  2. 
Rinse cucumber thoroughly to be sure you’ve rinsed all the salt off.  Let the cucumber slices drain on paper towels or a clean towel to dry completely.
  3. Slice green onions.  Finely chop cilantro.  Finely zest lemon.  Combine onions, cilantro, lemon juice, lemon zest, olive oil and pepper and stir to combine.
  4. Pour dressing over the cucumber, stir to incorporate and serve!  You can refrigerate this salad for several hours up to overnight.

Cheers to a healthier you!

dr. ingrid