Blueberry Waffles (Paleo)

Waffles

These waffles have been a big hit in my house over the last few weeks.  I love the great recipes from Against All Grain’s Danielle Walker.  We add blueberries since they are in abundance all year round (frozen in the winter) in our beautiful province of Nova Scotia.  We simply top them with butter or ghee (clarified butter).  Sometimes we add some strawberry jam (sweetened with xylitol) and/or a nut butter.  You and your kids will love them. My friend Kerry Maher who also has 3 young boys convinced me to purchase my waffle maker as she found it quicker than pancakes to feed the hungry mouths patiently awaiting their breakfast, I now agree.

Ingredients:

  • 3 eggs
  • 1 cup raw cashews (I sometimes use roasted when I can’t find the raw ones, still taste good)
  • 1/3 cup coconut milk (or any non-dairy milk)
  • 3 tablespoons honey or maple syrup
  • 3 tablespoons coconut oil, melted
  • ¼ teaspoon salt
  • ¾ teaspoons baking soda
  • 3 tablespoons coconut flour
  • 1/2 cup blueberries

Instructions:

  1. Preheat your waffle iron.
  2. Combine the eggs, cashews, milk, honey, and melted coconut oil in a blender. Blend until very smooth and creamy. I sometimes have to stop the blender a few times and scrape the sides to make sure all the ingredients are mixing well together.
  3. Add the salt, baking soda, and coconut flour, then blend again until the dry ingredients are incorporated into the wet.  Mix in the blueberries with a spoon just before pouring on waffle maker so they don’t get blended up and turn the waffles blue.
  4. If your iron requires oil, spread a little coconut oil on both sides. Pour the batter into the waffle iron so it just covers the bottom portion of the iron, being careful not to overfill it as these do rise quite a bit and will spill over.
  5. Cook the waffles for about a minute, more or less depending on the heat of your waffle iron. If they release easily with a fork when you open the lid, they are probably done.
  6. Repeat until the batter has been used up.

Yields approximately 10 small waffles

Banana Chocolate Chip Pancakes

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We have tried many different pancake recipes over the years.  So far I have to say this is our favorite.  It is easy to make, healthy and the kids love them.

We use 76% dark chocolate chips as they are healthier and the perfect sweetness for the breakfast pancake.

We also use avocado oil to grease the pan.  It is a healthy fat and safe for heating at high temperatures.  We buy ours from Costco.

You just want to make sure your frying pan or griddle is nice and warm before you put your first pancake.  It is important to turn the temperature down when you put the pancakes on as they might burn.  They are quite easy to turn if your pan is nice and warm.

You can find the recipe at Against All Grain.

Enjoy!

Paleo Pumpkin Pie Pancakes

paleo pumpkin pancakes

We have been looking for a paleo version of our favorite pancakes for a while now.  Jason has tried many recipes and I think he has tweaked this one just enough to make it awesome.  The spices in it remind me of my grandmother’s donuts she made us often as kids (those were not paleo).  Serve these pancakes with a nut butter.  We love macadamia butter and cut up bananas or berries on the side.

Paleo Pumpkin Pie Pancakes

Ingredients:

  • 3/4 cup almond butter
  • 4 organic eggs
  • 1/4 cup honey
  • 2 cups of 100% pure pumpkin (I use canned)
  • 1/2 tsp vanilla extract
  • 1 TBSP of coconut flour
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 1 tsp nutmeg
  • 1/2 tsp baking soda
  • 1/2 tsp pumpkin pie spice
  • pinch of sea salt

Directions:

  1. Turn your stovetop on to medium.  Prior to placing the pumpkin pancakes onto frying pan, you should be able to place a drop of water on the pan and have it bubble.  Your pan will then be hot enough to add the mixture.
  2. Combine almond butter, eggs, honey and pumpkin in a bowl.  This requires some stirring to mix the ingredients thoroughly.
  3. Measure all the spices, coconut flour, baking soda, and salt into a small bowl.  Mix them well in order to avoid clumps.
  4. Simply add the dry ingredients to the wet and stir well.
  5. Once ingredients are well combined, make sure the pan is well greased with butter, coconut oil, or bacon grease.
  6. Spoon out the mixture into small to medium sized pancakes (this allows them to flip easier).
  7. Pancakes will be slower to cook than traditional pancakes but your patience will be well worth it for the taste and health benefits.

These pancakes are somewhat filling and you may have leftover mixture.  Simply cover the leftover mixture and store in refrigerator to make them the next day.  These can be made a day or two ahead of time as the mixture stores well for a couple of days for sure in the refrigerator.

Pumpkin Pie Pancakes

About 6 years ago, Jason and I took a trip to Boston in the fall and had the pleasure of eating some delicious pumpkin pie pancakes.  At the time, we were not yet gluten free and the pancakes we ate were made with white flour.  When we came home, Jason was on a mission to re-create the amazing taste we experienced during that breakfast with a little more of a healthy recipe.  Although it’s not yet fall, I still enjoy eating these any time of year.  Here’s a gluten free version I just found and they are so moist.  This is the link for the website where I got the recipe, I’ve tweaked it slightly to make it dairy-free as well.  http://foodforhealth.net/recipes/pumpkin-buckwheat-pancakes  You can spread any nut butter, coconut yogourt, and or berries as a topping.  We use macadamia butter with a little maple syrup.  You actually don’t even need the maple syrup when your taste buds get used to less sugar.

Ingredients:

  • 1 cup buckwheat flour
  • 2 Tbsp coconut palm sugar (lower on the glycemic index than the brown sugar in the original recipe)
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp freshly grated nutmeg
  • Pinch of cloves
  • Pinch of salt
  • 1 1/3 cup buttermilk* (don’t have?  See recipe below for making buttermilk using milk and vinegar) – For the dairy-free version use almond, rice, flax, or coconut and add the vinegar or lemon juice as recommended below
  • 2 large eggs
  • 1 tsp vanilla extract
  • 3/4 cup fresh cooked or canned solid pumpkin

Directions:

  1. In a medium bowl, whisk together flour, sugar, baking powder, baking soda, spices, and salt.
  2. In another bowl, whisk together buttermilk (or whatever milk you choose), eggs, and vanilla, then blend thoroughly.
  3. Pour the liquid ingredients over the dry ingredients and mix, stopping when everything is just combined.
  4. With a rubber spatula, gently fold in pumpkin.
  5. Spoon 1/4 batter onto oiled skillet for each pancake. When the undersides of the pancakes are golden and the tops are lightly speckled with bubbles that pop and stay open, flip the pancake over with a spatula and cook until bottom is golden.

Nutrition Tip

Pumpkins

Pumpkins aren’t just for jack-o-lanterns, they’re also a fantastic source of beta-carotene, which our bodies turn into vitamin A. Not only that, but they’re rich in alpha-carotene, a cancer-fighting phytonutrient. Alpha-carontene produces the vibrant orange color pumpkins are so well known for, and as a member of the carotenoid family it helps prevent tumor growth.

To cook fresh pumpkin, pick the ones called “pie pumpkins” or “sweet pumpkins.” These are smaller, sweeter, and less stringy than the typical jack-o-lantern pumpkins.

If you’re carving a pumpkin or using fresh pumpkin for cooking, don’t throw out those seeds! Eating them not only boosts your diet with fiber, iron, magnesium, phosphorous, and zinc; but also adds beta-sitosterol, a phytonutrient that has also been shown to slow tumor growth, as well as lower cholesterol. To roast the seeds, wash and dry them, sprinkle with seasoning and a little olive oil, then bake at 375 degrees for 45 minutes, stirring occasionally.

Source: Healing Gourmet: Eat to Fight Cancer, 2006 by Simin Liu and Kathy McManus

*Buttermilk

  • 1 1/3 Cups Milk
  • 1 Tablespoon + 1 Tsp white vinegar or lemon juice

1. Place the white vinegar or lemon juice in a liquid measuring cup.

2. Add enough milk to bring the liquid up to the 1 1/3 cup line.

3. Let stand for five minutes.

Oatmeal Blueberry Banana Pancakes

I made these this morning instead of oatmeal for the boys, they were “scrumptious” as my 5 year old described them.  I often try to avoid grains but once in a while, if we’re going to have some, this is a great recipe.  I’m making them again tomorrow morning, so easy and a big hit.  I got the recipe from this book and tweaked it a little.  There are some great recipes in this book and if you live in Halifax, you can purchase it from Hydrostone Osteopathy.  Otherwise it’s a little more pricey to order online with shipping costs it totals around $36 from www.WholeLifeNutrition.net.

Ingredients:

  • 1 1/2 cups of thick rolled oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/4 cups almond, rice or hemp milk
  • 2 tbsp melted coconut oil
  • 1 tbsp maple syrup
  • 1 small banana, lightly mashed
  • 1/2 cup blueberries (fresh or frozen)
  • 1 tsp vanilla (optional)
  • 1 tsp cinnamon (optional)

Use coconut oil for the pan

Makes 5-7 pancakes

Directions:

  1. Grind oats in food processor, coffee grinder or Magic Bullet. Place ground oats, baking powder, and baking soda in a medium sized bowl and stir together.
  2. Combine wet ingredients (milk, coconut oil, maple syrup, and mashed banana and stir together.  Pour the wet ingredients into the dry ingredients and mix together.  Be careful not to over mix batter.  Gently fold in the blueberries.  Add more rice milk if batter seems too thick, mine was just right.
  3. Heat skillet over medium-low heat.  Add a little coconut oil and drop the batter by the 1/2 cup full into the pan.  Cook for a couple of minutes on each side.  Watch temperature closely to avoid burning.  Add more coconut oil to make next batch.  Repeat this process until all the batter is gone.

 

Spinach and Basil Frittata

When considering reducing the amount of grains we consume, one of the most difficult meals to do so often seems like breakfast.  What we often forget is that we tend to eat the same things over and over for breakfast, usually cereal, oatmeal, yogurt, toast etc…  A breakfast on the weekday for most of us needs to be quick, easy, tasty and of course nutritious, providing us with a great start to a brand new day.  Jason is certainly more creative than I am with food.  I was very pleased when he whipped up this breakfast for us the other day.  It tastes better than it looks on this picture and was really quick and easy as well.  Pair this with a fruit smoothie with some protein powder and you will feel more energy for a longer period of time than when you eat grains and crash within a few hours.

Ingredients:

  • one small onion (1/2 medium onion)
  • 1/2 clove garlic
  • 3-4 eggs and 1/2 carton of egg whites (they sell free range eggs in cartons now)
  • 1/2 – 3/4 cup spinach
  • 1/2 cup frech basil
  • salt and pepper to taste

Directions:

Dice one small onion or half a medium onion. In a frying pan, sautee the onion and a small amount of garlic until translucent. In a mixing bowl, combine 3-4 eggs with a half carton of egg whites. Pour the eggs into the frying pan and season with sea salt and pepper. Gently cover the eggs with fresh spinach and basil on the top of the eggs and cover. It is ready when the spinach wilts and the eggs are cooked.

**Our frying pan is 13″ and we just pour this entire mixture in it and cover for a few minutes until it is cooked.  If your pan is smaller, your frittata may just be a little thicker.

Flaxseed Wrap (gluten-free)

This wrap can be whipped up in a matter of minutes.  At our dinner with Dale and Sarah Letcher the other night, they used this wrap as a pizza crust for an appetizer.  They simply cooked it, then added the ingredients to make a Mediterranean pizza, placed it on the BBQ wrapped in foil.  It was delicious.  I made it yesterday as a breakfast wrap with non-nitrate lunch meat and a couple of eggs in the middle. This morning I made my 3 year old a breakfast sandwich with it by putting an egg and salsa in the middle of 2 thicker slices.   I will also use it as sandwich bread for my son’s lunch.  You can get creative with this simple recipe and make it into whatever you want.  The thickness of the wrap will be determined by how thin you cook it.  This recipe can be found in the book Wheat Belly by Dr. William Davis.

  • 3 Tbsp ground flaxseed (I grind them in the Magic Bullet)
  • 1/4 tsp baking powder
  • 1/4 tsp onion powder
  • 1/4 tsp paprika
  • pinch of sea salt or celery salt (I use Herbamare)
  • 1 Tbsp coconut oil, melted
  • 1 Tbsp water (carrot/spinach juice can be used)
  •  1 large egg

Sarah has also made a breakfast variation with cinnamon and stevia topped with almond butter.  She substituted the stevia and cinnamon for the baking powder, onion powder, paprika, and sea salt.

  1. Mix together the ground flaxseeds, baking powder, paprika, and salt in a small bowl.  Stir in the 1 Tbsp of coconut oil.  Beat in the egg and 1 Tbsp of water until blended.
  2. Grease a mcrowave-safe glass with coconut oil.  Pour in the batter and spread evenly over the bottom.  Microwave on high for 2-3 minutes until cooked.  Let cool about 5 minutes.

We purposely do not have a microwave so I cooked it in our frying pan like a pancake.  The desired thickness can be achieved by spreading it out as thick or thin as you’d like.  It just took a few minutes on each side on low-medium heat.

These can be kept fresh if refrigerated for a couple of days as well.

Paleo Pals Coconut Pancakes

In keeping with our banana theme this weekend, we had these amazing pancakes for breakfast.  The goal of the book where we got this recipe is to get the kids involved in the cooking process so they have a better understanding of where real food comes from.  They are then more likely to want to eat the foods they had a hand in preparing.  Hope you enjoy these.  We had some hazelnut butter to put as a topping and macadamia butter was really good as well with these.  The boys added a touch of maple syrup and they were in heaven…great treat for breakfast.

  • 2 ripe bananas
  • 1/3 cup coconut flour
  • 6 eggs
  • 1/4 cup coconut milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/8 teaspoon nutmeg (Jason’s addition…yummy)

1) In a medium-sized mixing bowl smash the bananas until smooth. *Kid Job: Mash those bananas! 2) Add the remaining ingredients and whisk together until well blended. *Kid Job: Help to pour in the coconut milk, sprinkle in the cinnamon, measure the vanilla, crack the eggs (with an adult helper), and whisk! 3) Grease a large skillet or griddle with coconut oil and heat over medium heat. Scoop about 1/4 cup of the mix per pancake onto the hot griddle or skillet and cook for 1-2 minutes on each side.

We just put all the wet ingredients in the food processor, mixed them and then added the dry and mixed it again.  Much easier than smashing the bananas but that’s a good job for the kids as well.

This recipe is from the book The Paleo Pals: Jimmy and the Carrot Rocket Ship by Sarah Fragoso.  There is a link under my ‘Recommended Products’ tab where you can order this fantastic book for your kids.

Gluten-Free (Paleo) Coconut Pancakes

Gluten-free pancakes on Shrove Tuesday

We woke up this morning and Jason made us delicious gluten-free pancakes to start off the day.  We used some macadamia butter with a little maple syrup (very little) as a topping.  We also used some berries as well.  Frozen berries are easy to defrost while the pancakes are cooking.  Just use a saucepan to warm them and they can easily be poured over the pancakes when ready.

  • 1 can good-quality coconut milk (14 oz./398-400 ml)
  • 1/2 cup unsweetened shredded coconut
  • 2 eggs
  • 2 Tbsp. coconut oil OR butter, melted
  • ¼ cup coconut flour
  • ¾ cup buckwheat flour
  • 3 tsp. baking powder
  • 1/2 tsp. salt

1.   In a medium-size mixing bowl, combine the can of coconut milk with the shredded coconut. Set aside.

2.   In a smaller bowl, whisk the eggs. Add the melted butter, and whisk again until light and fluffy.

3.   Add the egg mixture to the coconut milk mixture, stirring well to combine.

4.   In a large mixing bowl, stir together the flour, baking powder, and salt.

5.   Now add the wet coconut-egg mixture to the dry flour mixture, stirring well to combine.

6.   Heat a frying pan or flat-bottomed wok over high heat for 30 seconds (use a pan with a thick base, if you have one). Reduce heat to medium for another 30 seconds. Add 1 Tbsp. oil and swirl around, then ladle about 1/4 cup pancake batter (for large pancakes) into the middle of the pan. Jiggle the pan a little or tilt to spread the batter out (if needed).

7.   When surface around is covered with bubbles, flip and cook the other side.

Tip: Always add more oil when frying the next batch, or it may stick. Also, you may need to lower the heat as you go, or the pan might become too hot and burn your pancakes before they’re cooked. I find medium-low heat best once my pan is good and hot.