Banana Muffins
These muffins are a new favorite in our home! I typically make them plain, but have also added some homemade dark chocolate chips to them for a fun, chocolatey twist. They make a nice snack during the day or side for breakfast.
To see the recipe, see my guest post at The Nourishing Gourmet here.
Shared at Allergy-Free Wednesdays.
Pumpkin Bars (Grain-free and Refined Sugar-free)
A few weeks ago, I was hungry for dessert and noticed I had multiple cans of pumpkin puree in my cupboard. What was the logical solution? It was to make pumpkin bars, of course! The bars themselves are not overly sweet, but the frosting is quite sweet which I think creates a nice combination. Please, feel free though to reduce the amount of sweetener in either or both to your liking!
See the recipe at my guest post for The Nourishing Gourmet here.
Where I Buy Ingredients…and Information on Coconut Oil
I have often received emails with questions on where I buy my ingredients. Hopefully this post will help answer those questions. I love sales, especially the clearance racks and watch for food items to go on sale. I don’t like to spend a lot of money on things. When we switched to Paleo, it almost killed me to pay $8.00 for a pound of coconut flour and some exorbitant amount for a small jar of coconut oil. I absolutely refused to even try almond flour as it was well over $10 a pound. And then there is raw honey–which is another not-so-cheap ingredient in unrefined baking. It was clear I was going to have to do something different than buying all these things at the health food store.
To begin with, we belong to a co-op called Azure Standard. I am not positive, but I think that they deliver all over the country. There are requirements for how much is ordered in the group (around $500) and individually you need to spend $50 or more in order for them to send the shipment. They sell a lot of items in bulk and their prices are typically fantastic. These are some of the things I order from Azure Standard and the approximate price I pay (but prices change all the time).
Azure Standard Products
-Bob’s Red Mill Almond Flour ($22.00 for a 5 pound bag = $4.40/lb.)
-Coconut Secret Coconut Flour ($24.00 for a 5 pound bag =$4.80/lb.)
-Organic, Unsweetened Shredded Coconut ($15.00 for a 5 pound bag = $3.00/lb.)
-Thai Organic Coconut Milk (canned) ($27.50 for 12 – 14 oz. cans = $2.29/can)
-Coconut Secret Raw, Organic Coconut Aminos (I use this as a soy sauce substitute) ($4.50 for 8 oz.)
-Earth Circle Organics Raw Cacao Powder (raw cacao is much more beneficial to you than cocoa) ($12.00/lb.)
-Cashews, Raw, Small Pieces (in most of my cooking I chop them up so this works for me) ($20 for a 5 pound bag = $4.00/lb.)
-Cashews, Raw, Whole ($40.00 for a 5 pound bag = $8.00/lb.)
-Sunflower Seeds, Raw, Organic ($10 for a 5 pound bag = $2.00/lb.)
I also buy a lot of things at Costco. If you have one of those close to you, you might be surprised how much they carry that you can eat. There is a yearly membership fee like Sam’s Club, but we find for our family it is definitely worth it. Costco product selection varies from store to store, so no guarantees your store will carry these things.
Costco Products
-Almonds (unsalted, unroasted) ($10 for a 3 pound bag = $3.33/lb.)
-Sunmaid Organic Raisins ($8.00 for 2 pounds = $4.00/lb.)
-Walnuts (unsalted, unroasted) ($15.00 for 5 pounds = $3.00/lb.)
-Organic Fuji Apples (price changes depending on the season but is usually around $1.50/lb.)
-Organic Baby Spinach (couple bucks for a big, 1 pound container)
-Bananas (price varies, but cheaper than our grocery stores)
-Vanilla (16 ounces for appr. $6.00)
-Maranatha Roasted Almond Butter, Smooth (26 ounce jar for appr. $6.00)
-Butter (currently $8.00 for 4 pounds = $2.00/lb. — pastured, organic butter would be much better for you though)
-Eggs (currently $8.00 for 5 dozen = $1.60/dozen — again, farm fresh organic would be better for you)
-Kirkland Maple Syrup (pure, Grade A) (32 ounces for appr. $14.00)
Coconut Oil Info
Most of the ingredients I buy come from one of the two places mentioned above. Coconut oil, however, has been an interesting research project and trial. I first started with a small jar that was really expensive from our local grocery store. Then, I went in with a few other ladies on a 5 gallon bucket from some company that we split (but was inconvenient for the lady who received it to try and divide it evenly). Then, I ordered 1 gallon from a company that Azure Standard sells. It didn’t have a lot of information on it, but said it was raw, cold-pressed and organic so I thought it must be good. At this time I started to learn about what to look for in a coconut oil. This [lengthy] article on coconut oil by Dr. Mercola states the things you should look for when choosing a coconut oil. In a nutshell, these are the things to look for:
1. USDA Certified
2. Unrefined
3. No chemicals added
4. Unbleached
5. Undeodorized
6. Not hydrogenated
7. Not GMO (genetically modified) or hybrid coconuts
8. Made from FRESH coconuts, not dried coconuts (used in cheap coconut oils)
9. Not processed with heat
Mercola’s website sells a good brand for $65.45 a gallon (currently the sale price), Tropical Traditions also has a good coconut oil for $65.00 a gallon (currently, through March 15th), and then there is the brand that I use: Nutiva–which is currently selling their organic, extra-virgin coconut oil at $59.99 a gallon (this also is on sale). Since I ordered my first gallon of Organic, Extra-Virgin Nutiva Coconut Oil, the price has increased slightly, but the “one-gallon price” has always been on sale. That is not to say that it will always be on sale, but I liked that it wasn’t just a “one-week deal” or anything.
Nutiva also offers FREE shipping on orders over $30.00, so if you like to buy in bulk like me, that just tops off the cake! I became an affiliate of their company soon afterwards because I love their coconut oil and love their prices! Their coconut oil meets Dr. Mercola’s standards and their price is even cheaper than Azure Standard sells Nutiva Coconut Oil for (surprisingly!) So, if you do decide to order from Nutiva, I’d love it if you wanted to go through my link. I do get a small compensation from Nutiva if you do decide to order through my link.
Just a little more on coconut oil…when I mentioned before that I had bought a brand of coconut oil that was raw, cold-pressed and organic…it was, but I found out after calling the company that it came from dried copra instead of fresh coconuts. The next coconut oil I ordered was Nutiva. When I received it, I could actually smell a difference between the two. The Nutiva brand smelled fresher to me! (Granted, I do have a super-strong nose…and it is even more sensitive being pregnant…)
Raw Honey
It is very beneficial to your health if you can find local, raw honey. I have heard that it helps with allergies other things if you can buy locally. This may take some research for you to find. If you do find a good supplier though, it is well-worth it. Raw honey can range anywhere from $2.00 a pound (the cheapest I’ve ever seen it) up to $5.00 a pound (and probably higher)! I buy honey in one gallon containers to save money.
Grass-Fed Beef
Grass-Fed Beef is a great thing to find locally. We found someone who raises his beef grass-fed and doesn’t use hormones or antibiotics on them. It is basically organic without being “certified” which costs farmers an arm and a leg to do so. If you can afford to buy 1/2 beef, that is probably going to be your best price. We split a half-beef between 3 families…and I don’t think it will last our family too long…
Other Products
I buy produce when it is on sale at our grocery store or at Costco. Our Costco carries a lot of organic produce which is fantastic! And I actually buy sweet potatoes and yams )non-organic) at Wal-Mart…they are almost half of the price of our grocery stores. I buy Ghiradelli Dark Chocolate Chips at Wal-Mart as well.
Hopefully this information has been helpful to you. If you don’t have a Costco or something similar nearby that you can buy in bulk from, check around to see what is close to you. I’ve heard that “Whole Foods” is a great store to buy organic products, but we do not have one here. Let me know if you have further questions or suggestions to other places that you buy your ingredients!
Coffee Cake
Coffee cake and boiled eggs were common brunch foods for me growing up. Since I’ve gone grain-free, I’ve really missed it! While my family visited over the holidays, I decided to take my mom’s recipe and try to make it grain and refined sugar-free. My family approved of the end result so now I would like to share it with you! Enjoy!
Coffee Cake
See the recipe here where I guest-posted at The Nourishing Gourmet.
Hungarian Hortobagy Pancakes (thin pancakes with meat filling and sauce)
I made these one night after I had a pregnancy craving for them. I haven’t had them since I was in Hungary nine years ago, but I never forgot their delicious taste! I have fond memories of the family I ate these with and the sweet lady who made them for my team and I. Unfortunately for me, the original recipe contains flour, sour cream and milk…but I was able to come up with substitutions and I will be making them again! I hope you enjoy this main dish!
Hungarian Hortobagy Pancakes (thin pancakes with meat filling and sauce)
Pancake Ingredients:
3 Tbsp. coconut flour
1/4 cup arrowroot
1 1/3 cup almond milk
8 eggs
2 tsp. coconut oil or butter, melted
1/2 tsp. salt
(extra oil or butter for greasing pan)
Pancake Directions:
1. Combine above ingredients in a blender and blend until just combined.
2. Preheat a 10″ skillet on medium heat.
3. Lightly grease pan with coconut oil or butter.
4. Put 1/4 cup to 1/3 cup batter in skillet.
5. Once pancake is set, use a square turner to flip pancake and cook briefly on the other side.
6. Set pancakes aside.
*Makes 11 pancakes.
Filling Ingredients:
3 chicken breasts, cubed (I’ve heard pork is a great filling as well!)
1/2 onion
2 Tbsp. coconut oil
1 Tbsp. paprika
1/2 tsp. salt
1/4 tsp. pepper
Filling Directions:
1. Finely chop onion. Cook in a skillet with oil until transparent.
2. Add chicken, paprika, salt, and pepper.
3. Cook until tender and chicken is cooked through.
4. Remove chicken and onions from heat (I use a mesh strainer to separate juices).
5. Put juices back into pan.
6. Shred the chicken.
Sauce Ingredients:
Juices from cooking chicken/onion
1 cup coconut milk (canned)
1/2 tsp. lemon juice
1 tsp. arrowroot
Sauce Directions:
1. Combine coconut milk and lemon juice in a small bowl. Let sit 5 minutes. (This is our sour cream substitute.)
2. Thicken the juices in the pan with arrowroot and 2 Tbsp. of the coconut milk/lemon juice mixture.
3. Bring juice to boil and then add the rest of the coconut cream/lemon juice mixture to it. Continue to cook for 2-3 minutes or until sauce is heated through.
Assembly of Pancakes:
1. Preheat oven to 350 degrees.
2. Put 2 Tbsp. of the sauce into the chicken/onion mixture.
3. Spread chicken mixture on pancakes. Fold up.
4. Put (8) rolled up pancakes in a 9×9 baking dish and pour sauce over the top of the pancakes. Bake for 20-25 minutes or until sauce is bubbling. (You will have 3 leftover pancakes…save these for fruit and coconut whipped cream for dessert later!)
*To roll-up the filled pancakes, I just folded in two opposite sides and then folded the other two sides in and laid them in the pan, folds down.
Banana Bread
I read somewhere that you can substitute half arrowroot and half coconut flour for regular flour and then add more eggs…so keeping that in mind, I found a regular banana bread recipe, converted it to coconut flour and arrowroot, substituted honey for the sugar and added extra eggs (I’ve heard 4 eggs per 1 cup coconut flour). And…this was the end result!
Banana Bread
Ingredients:
1 1/2 cups mashed bananas (about 2 1/2 bananas)
5 eggs
1/4 cup applesauce
1/4 cup butter or coconut oil (melted)
3/4 cup honey
1 1/2 tsp. vanilla
1 cup arrowroot
3/4 cup coconut flour
1 tsp. baking soda
1/2 tsp. salt
Directions:
1. Preheat oven to 300 degrees. Grease one 9×5 bread pan.
2. Put mashed bananas, eggs, applesauce, butter or oil, honey and vanilla in a large bowl and mix well.
3. Add dry ingredients and mix well.
4. Pour batter into prepared bread pan and bake at 300 degrees for 1 hour and 20-25 minutes or until knife inserted comes out clean.
Pumpkin-Apple Pie Muffins
Well, I am not sure what to call these–they are made in a muffin pan and look like muffins, yet their texture is almost more of a bar or dessert and they remind me of pumpkin pie…hence the name. The smell of fall (and pumpkin!) is in the air! And hopefully more pumpkin recipes will follow!
Pumpkin-Apple Pie Muffins
1 cup chopped apples (about 1 apple)
1 cup pumpkin puree
4 eggs
1/2 cup applesauce
1/2 Tbsp. vanilla
1/3 cup honey
1 tsp. cinnamon
1/4 tsp. ginger
1/4 tsp. cloves
1/8 tsp. nutmeg
1/2 tsp. salt
1/2 tsp. baking powder
1/2 cup coconut flour, sifted
1/3 cup walnuts, chopped (sprinkle on top)
Directions:
1. Preheat oven to 350 degrees. Line regular-sized muffin pan with liners.
2. Combine chopped apple, pumpkin puree, eggs, applesauce, vanilla and honey. Mix well.
3. Add dry ingredients and mix until incorporated.
4. Divide batter among 12 muffin cups. Sprinkle chopped walnuts on top.
5. Bake at 350 degrees for 30-35 minutes.
6. Store in an airtight container in the fridge.
I would love to hear feedback on these–if there are things you would change, add or delete. Let me know your thoughts! Most of my recipes are a work-in-progress. 
Rocky Road Brownies
Now, I will warn you up-front that this is a time-consuming dessert if you make the marshmallows and chocolate pieces from scratch–but in my opinion, worth the time. This recipe combines 3 different recipes of mine: Homemade Chocolate Chips, Homemade Honey-Sweetened Marshmallows, and Zucchini Brownies. I hope you like it!
Homemade Honey-Sweetened Marshmallows
Ingredients:
1/3 cup honey
1/2 cup cold water, divided
2 packets unflavored gelatin
1 egg white
1 tsp. vanilla
Directions:
1. Line a 8×8 pan or loaf pan with parchment paper (the size of pan will determine how thick your marshmallows are).
2. Dissolve the unflavored gelatin in (1/4) cup cold water in a heat-proof bowl. (It will probably turn to a solid, but that is just fine.)
3. Heat honey & (1/4) cup water in saucepan on medium-high heat. Stir until dissolved, then stop stirring. Insert a candy thermometer and heat mixture until it reaches 240 degrees.
4. Meanwhile, whip egg white until soft peaks form.
5. Once mixture reaches 240 degrees, pour it into gelatin water and stir to combine. (The hot liquid will soften up the gelatin mass.) Add vanilla.
6. Allow to cool for 3-4 minutes, then pour mixture in a steady stream into whipped egg white, whipping to incorporate (a hand mixer works great for this). Whip until stiff peaks form. Pour into prepared pan and refrigerate for at least 2 hours. Remove and cut into desired shapes.
Homemade Dark Chocolate Chips
Yield: 3/4 cup chips
Ingredients:
2 Tbsp. coconut oil
1/4 cup cacao or cocoa powder
2 Tbsp. honey
1 Tbsp. arrowroot
1/2 tsp. vanilla
Directions:
1. Bring 1/2 inch of water in the bottom pan of a double-boiler to a simmer. Place top pan of double-boiler on simmering water and melt oil, cocoa, honey, and arrowroot in it. Cook two minutes more after it is all melted. Remove from heat.
2. Add vanilla. Stir.
3. Lift off top pan of double-boiler and carefully wipe off any condensation or water on the bottom of it. (You want to be sure no water gets into the chocolate or it may seize.)
4. Pour into small pan lined with parchment paper. (I used a bread pan and it didn’t even cover the entire bottom of the pan.)
5. Put in fridge for 2 or more hours.
6. Cut into little chunks and store in airtight container in the fridge or freezer.
ROCKY ROAD BROWNIES
Ingredients:
4 eggs
1 1/2 cup shredded zucchini
1/2 cup unsweetened applesauce
1/3 cup raw honey
1/2 tsp. vanilla
1/2 tsp baking soda
1/2 tsp salt
1/3 unsweetened cocoa
1/2 cup coconut flour, sifted
2/3 cup chopped walnuts, divided
1 recipe Honey-Sweetened Marshmallows (prepared–see above)
1/2 cup Homemade Dark Chocolate Chips (prepared–see above)
Directions:
1. Preheat oven to 350 degrees.
2. Combine eggs, zucchini, applesauce, honey, and vanilla. Mix well.
3. Add baking soda, salt, cocoa and coconut flour. Mix until dry ingredients are incorporated into wet ingredients.
4. Fold in 1/3 cup chopped walnuts.
5. Pour into a greased deep baking pan and bake for 20-35 minutes (depending on size of pan) or until a toothpick inserted comes out clean. (I used a 12 1/2″ x 9 1/2″ x 5 1/2″ stone baker and it took 31 minutes.)
6. Remove from oven and sprinkle marshmallows over the top of the brownies. Sprinkle remaining 1/3 cup chopped walnuts and 1/2 cup dark chocolate chips over the top of the marshmallows.
7. Return baking pan to oven and cook for 3-5 more minutes.
8. Remove from oven and devour!! (I used a spoon to serve it.)
Swedish Pancakes (Thin Pancakes)
Swedish pancakes was one of my absolute favorite breakfasts growing up. I know I requested it multiple times for my “birthday breakfast”. It was another one of those food items I had missed since going grain-free. I say had missed because now I can enjoy them again! My dad always made swedish pancakes for us on a lefse griddle. I also make swedish pancakes on a lefse griddle, but you should be able to make them in a skillet on the stove.
Swedish Pancakes
Ingredients:
8 eggs
1 1/4 cup milk
3 Tbsp. coconut flour
1/4 cup arrowroot
1/4 tsp. salt
butter or oil
Directions:
1. Preheat griddle or skillet. (I set my lefse griddle to 325 degrees.)
2. Combine all the ingredients in a blender.
3. Blend until just combined.
4. Butter or grease skillet. (I take a stick of butter and rub the end of it around the griddle.)
5. Pour a thin layer of batter on griddle or skillet. Tip griddle or skillet in a circular motion to spread it out. Cook until the bottom is lightly browned. Flip over and cook briefly until that side is lightly browned. Enjoy!
*Serve with fresh fruit, maple syrup or just eat it plain!
Coconut Flour Waffles
We love waffles. And these waffles make us pretty happy, especially considering they are paleo!
Coconut Flour Waffles
Makes: 5-6 four-inch waffles
Ingredients:
4 eggs, separated
2 Tbsp. coconut oil, melted (or other oil)
1 tsp. vanilla
1/2 tsp. baking soda
1/8 tsp. salt
1/8 tsp. cinnamon
1/3 cup almond milk or coconut milk
1/4 cup sifted coconut flour
1/2 Tbsp. honey
Directions:
1. Put all the egg whites in a bowl and set aside.
2. In a second mixing bowl, combine egg yolks and all the rest of the ingredients.
3. Beat egg whites until stiff peaks form. Fold egg whites into batter mixture and gently mix until egg whites are incorporated.
4. Pour appropriate amount unto your waffle iron and cook. (On my waffle iron, I put 1 – 1 1/2 cups of batter on it and cook for 2 1/2 -3 1/2 minutes.)
5. Serve with fruit, pure maple syrup, and/or coconut whipped cream!
*This recipe can easily be doubled or tripled and the leftovers saved for later!
Shared on Pennywise Platter on 3/29/12!