Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

Carrot Pecan Muffins (Gluten, Grain & Dairy Free)

DID YOU KNOW? Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.

However, beta-carotene is a fat soluble nutrient that needs to be coated in fat for greatest absorption. In addition, the absorption rate is better (up to 6.5-fold) if the carrots are cooked vs. raw.

Lastly, opt for whole carrots vs. baby carrots. Baby carrots are misshappen mature carrots that have been shaved down to a smaller more uniform size. The outer part that’s thrown away is much more nutritious than the inner core. The greatest concentration of nutrients is in the skin and the tissue right below it. When you remove the outer portion of the carrots, you also remove on-third of its phytonutrients.

So, to get the most health benefits from carrots, buy them whole then cook (saute, steam, bake) them in a high-quality fat like avocado oil, coconut oil or olive oil.

Boost your beta-carotene intake by adding carrots to your homemade healthy treats. Try these yummy Carrot Pecan Muffins. They’re perfect for the Easter and Spring season!
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Carrot Pecan Muffins

INGREDIENTS: (12 medium sized muffins)
2 cups almond flour
1 tsp ceylon cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
3 pastured eggs, room temperature
1/4 cup coconut oil, melted and cooled
1/4 cup honey or maple syrup
1 cup finely shredded carrots (I used a food processor for this)
1/2 cup chopped pecans

INSTRUCTIONS:

1. Preheat oven to 350F and place liners in muffin tray.
2. In a large mixing bowl, whisk almond flour, cinnamon, nutmeg, baking soda and salt.
3. Mix in eggs, oil, and honey/maples syrup.
TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
4. Stir in the shredded carrots and chopped pecans.
5. Fill each muffin slot 3/4 of the way with batter.
6. Bake for 20 minutes. Let cool before removing from tin. Store in an airtight container in the refrigerator or the freezer.
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Scrambled Eggs with Kale Pesto

Scrambled Eggs with Kale Pesto

You’ve probably heard that eating cholesterol and saturated fat raises cholesterol levels in the blood, BUT did you know that more recent (and better) research doesn’t support this hypothesis.

Chris Kresser, a Functional Medicine practitioner, explains why in his article – The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy.

“Well-designed cholesterol feeding studies (where they feed volunteers 2-4 eggs a day and measure their cholesterol) show that dietary cholesterol has very little impact on blood cholesterol levels in about 75% of the population. The remaining 25% of the population are referred to as “hyper-responders”. In this group, dietary cholesterol does modestly increase both LDL (“bad cholesterol” and HDL (“good cholesterol”), but it does not affect the ratio of LDL to HDL or increase the risk of heart disease.

In other words, eating cholesterol isn’t going to give you a heart attack. You can ditch the egg-white omelettes and start eating yolks again. That’s a good thing, since all of the 13 essential nutrients eggs contain are found in the yolk. Egg yolks are an especially good source of choline, a B-vitamin that plays important roles in everything from neurotransmitter production to detoxification to maintenance of healthy cells.”

Get more choline & nutrient-rich egg yolks into your diet with this delicious Scrambled Eggs with Kale Pesto breakfast.

Scrambled Eggs with Kale Pesto

INGREDIENTS: (serves 2-3)
6 pastured eggs, beaten
4 large kale leaves, chopped
1 shallot or small onion, sliced
2 tbsp avocado oil
Sea salt and black pepper to taste

INSTRUCTIONS:

1. Sauté shallot in 1 tbsp. oil over medium-low heat until translucent.

2. Add kale and season with salt & pepper. Sauté until kale is tender.

3. Put kale into a food processor and pulse until a pesto mixture is formed.

4. Using the same pan over medium heat, heat 1 tbsp. oil then add eggs and scramble.

5. Add kale pesto to pan and coat scrambled eggs.

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Grain Free Oatmeal (Paleo, Low-Carb)

Grain Free Oatmeal (Paleo, Low-Carb)

If you’re looking for a warm and comforting breakfast with whole food ingredients, I highly recommend this grain free oatmeal (a.k.a. “NOatmeal).

It’s packed with healthy fats from raw nuts and contains whole eggs which gives your body the protein and fuel it needs to conquer the day! This nutrient-dense “NOatmeal” will leave you feeling satisfied and fueled for hours.

A great recipe for those following a paleo, low-carb, or IBS diet.

The BF and I usually save “NOatmeal” for the weekend since it takes a bit of time to prepare. BUT if you want to incorporate it into your work week, make a batch ahead of time and store it in an air-tight container in the fridge. I suggest eating it within 4 days.

Want more recipes like this one? You’ve got to try my Nutty “NOatmeal” with Blueberries or Tiger Nut “NOatmeal”.

Grain Free Oatmeal

INGREDIENTS: (serves 2)
1/4 cup raw pecans
1/4 cup raw walnuts
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup coconut or almond milk, unsweetened
1 banana (ripe)
1 tbsp almond butter
Pinch of sea salt

Toppings: (per serving)
1/2 banana, sliced
1 tbsp raw pumpkin seeds

INSTRUCTIONS:

1. Put nuts, cinnamon & sea salt into food processor and process until everything is finely ground.

2. In one bowl beat eggs and milk together.

3. In another bowl, mash banana and almond butter together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Top with sliced banana and pumpkin seeds. Enjoy!

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Fried Eggs on Vegetable “Rice” (Keto, Paleo)

Fried Eggs on Vegetable “Rice” (Keto, Paleo)

When I started a gluten and grain free diet, fried eggs just weren’t the same because I missed soaking up runny yolks with bread.

Not only are egg yolks super yummy, but the yolk is also the most nutritious part of an egg – and some would argue that the yolk is what makes the egg one of the most nutrient-dense foods out there. 

So, me needing runny egg yolks in my life has lead to this delightful egg breakfast that soaks up the yolk just like bread, BUT way healthier!

For this recipe I used leftover Vegetable “Rice” that I made earlier in the week, which meant breakfast was served within 5-minutes since all I had to do was fry some eggs.

Give this nutrient-packed, low-carb breakfast a try. You won’t be disappointed – and you definitely won’t miss bread. You’ll get all the satisfaction you need from Vegetable “Rice” soaked in egg yolks!

TIP: Look for free-range eggs in your grocery store. Free range hens are allowed to roam, wander, perch and have a good quality of life, which makes a difference in the quality of their eggs. Free-range eggs are a much better option to ensure food safety & a high nutrient profile, and support ethical farming practices.

Fried Eggs on Vegetable “Rice”

INGREDIENTS: (serves 1)
2-3 pastured eggs
1 cup Vegetable “Rice”
1 tbsp avocado oil
1/2 tsp. ground turmeric
1/2 tsp. dried parsley
Salt & pepper to taste

INSTRUCTIONS:

1. If using leftover Vegetable “Rice”, remove from fridge and warm it up on the stove. You can also serve the vegetable rice cold or at room temperature, it doesn’t need to be heated.

2. If preparing the Vegetable “Rice” from scratch, then follow the recipe here.

3. Once the Vegetable “Rice” is ready, fry eggs in avocado oil and sprinkle with turmeric, parsley, salt and pepper while cooking. I suggest cooking the eggs sunny side up.

4. Place Vegetable “Rice” on a plate and top with fried eggs.

5. My favourite part … let those golden yolks run into the Vegetable “Rice” and enjoy!

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Nutty “NOatmeal” with Blueberries (Keto, Grain Free, Paleo)

Nutty “NOatmeal” with Blueberries (Keto, Grain Free, Paleo)

Relationship FAQ …

Q: “When did you know that your boyfriend was a keeper?”

A: “When he made me “NOatmeal” ?”

That’s right, my man makes me “NOatmeal” – and a mean latte to go with it!

I’m uncertain if it’s the act of him preparing ME breakfast (in his butt accentuating track pants ?) that melts my insides OR if it’s simply that his “NOatmeal” is so damn good. Whatever it is, I die and go to heaven almost every Sunday morning ?.

You might be wondering – “What the heck is “NOatmeal”?”

It’s basically oat free oatmeal. So if you’re following a paleo, low-carb, keto, or IBS diet, “NOatmeal” would be a great alternative for you.

Now it’s time to take the next step in your relationship by making your girlfriend or boyfriend some “NOatmeal”!

Nutty “NOatmeal” with Fresh Blueberries

INGREDIENTS: (serves 2)
1/4 cup pecans
1/4 cup walnuts
2 tbsp whole flaxseeds
1/4 tsp ground nutmeg
1/4 tsp ground ginger
1/2 tsp ground cinnamon
3 eggs (free-run, pastured)
1/4 cup coconut or almond milk, unsweetened
1 banana
1 tbsp almond butter
1/4 cup blueberries

INSTRUCTIONS:

1. Put nuts, flaxseeds and spices into food processor and process until everything is finely ground.

2. In one bowl beat eggs and milk together

3. In another bowl, mash banana and almond butter together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Top with fresh blueberries and enjoy!

Note: The “NOatmeal” in these photos was made by my BF and not me (because I’m not allowed in his kitchen ?). I was granted permission to plate and photograph the “NOatmeal” though ?.

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Chocolate Chunk Banana Muffins (Gluten & Grain Free, Paleo)

Chocolate Chunk Banana Muffins (Gluten & Grain Free, Paleo)

Chocolate Chunk Banana Muffins make for a healthy breakfast, snack or treat all year round. These muffins are soft, moist & full of delicious and natural flavour! Chocolate Chunk Banana Muffins are paleo friendly and free of gluten, grains & dairy. They’re packed with all the good stuff, including quality protein and healthy fats + naturally sweetened with ripe bananas, so they’ll keep you on track with your health and weight loss goals.

Five reasons to love this chocolate chunk banana muffin recipe …

  1. These muffins are easy to make with basic & wholesome ingredients. Only one bowl (or food processor) required!
  2. They’re gluten, grain & dairy free, yet they’re fluffy, moist and delicious. No one will know the difference.
  3. They’re naturally sweetened with banana, rather than loaded with refined sugar or artificial sweeteners.
  4. These muffins will warm your soul and taste even better with your morning coffee or espresso!
  5. They freeze well and thaw out fast at room temperature or defrost them in the microwave for 30 to 60 seconds, or until gently warmed through. You can also get them a little toasty in the oven or toaster-oven.

Chocolate Chunk Banana Muffins

What you need for this recipe …

Eggs*
Coconut oil
Bananas
Honey or maple syrup (optional)
Coconut flour
Almond flour
Vanilla extract (optional)
Cinnamon
Baking powder
Dark chocolate bar (85% cacao or higher)

*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see recipe notes below).

Want more delicious & wholesome muffin recipes? Then you’ve got to try these …

Chocolate Chunk Banana Muffins (Gluten and Grain Free, Paleo)

Chocolate Chunk Banana Muffins

Chocolate Chunk Banana Muffins make for a healthy breakfast, snack or treat all year round. These muffins are soft, moist & full of delicious and natural flavour! They're packed with all the good stuff, including quality protein and healthy fats + naturally sweetened with ripe bananas. Paleo friendly and free of gluten, grains & dairy.
Prep Time: 10 mins
Cook Time: 18 mins
Total Time: 30 mins
Course: Snack/Treat
Cuisine: Dairy Free, Gluten Free, Grain Free, Paleo
Servings: 12 muffins

Ingredients
 

  • 4 pastured eggs*
  • 1/2 cup coconut oil, melted and cooled
  • 3 ripe bananas, mashed
  • 1 tbsp honey or maple syrup, optional
  • 1 tsp vanilla extract, optional
  • 1/2 cup coconut flour, sifted
  • 1/2 cup almond flour, sifted
  • 1 tsp ceylon cinnamon
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1/2 dark chocolate bar, 85% or higher, chopped into chunks

Instructions
 

  • Preheat oven to 350. Grease muffin tin with coconut oil or use liners.
  • Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
  • Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed. (TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one)
  • Add chocolate chunks into the batter and mix (save some to add on top).
  • Fill muffin tins 3/4 of the way with batter. Top with remaining chocolate chunks.
  • Bake for 18-20 minutes. Let cool before removing from tray.

Notes

*Substitute with 4 flax eggs or 4 chia eggs for egg free version.
  • 1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
  • 1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
TIME SAVER TIP: Use a food processor for steps 2 & 3, if you have one.
Keyword almond flour, banana, chocolate, coconut flour, coconut oil, healthy snacks, muffins