Egg Muffins

March 7, 2012 Kate

Have I told you I love eggs yet? I pretty much enjoy them in any shape or form. They are an excellent source of protein and one of the most bio-available foods out there. Please do not be afraid of the yolks, that's where all of the nutrients are. It upsets me when someone tells me they had egg whites for breakfast. There has never been any evidence that cholesterol-rich egg yolks contribute to heart disease.

Egg yolks contain more vitamins and larger quantities of those vitamins than egg whites. They are one of only a few foods in which vitamin D is naturally found. They contain minerals include calcium, magnesium, iron, potassium, sodium and selenium. Carotenoids in egg yolk (particularly lutein and zeaxanthin) promote eye health. The vitamins, minerals and other nutrients found within them also help promote heart and cardiovascular health. The moderate consumption of egg yolks does not show a direct connection to heart disease, but nutrients in the yolk, such as choline, help to regulate cardiovascular function. So quit tossing out the yolks!

Recipe: Egg Muffins

Ingredients
7 eggs
1 tbsp refined coconut oil
1/4 cup onion, diced
1/2 cup red bell pepper, diced
1/4 cup jalapeno, chopped (remove seeds unless you want it spicy)
1/2 cup roasted green chilis, drained (505 is my favorite)
1 garlic clove, chopped
1/4 cup non-dairy milk
1/2 - 3/4 tsp cumin
1/2 cup shredded cheese (optional if you tolerate dairy. Make sure it is cheese from grass-fed cows!)
salt and pepper to taste

Instructions
In a medium skillet, saute the onion, pepper, jalapeno and garlic in the oil
In a large mixing bowl, whisk the eggs with the milk
Add the chilis, cumin and salt and pepper to the eggs and mix well
Once the onions have turned translucent, add the mixture to the eggs and stir well
Coat or spray a muffin tin with coconut oil really well. Make sure all of the sides get coated. I learned the hard way.
Fill the tins about 3/4 full and bake at 375 for 15-20 minutes. Makes 12-15 muffins
The muffins will blow up and then deflate once they are removed from the heat

Variations
The chili's could be replaced with chunky salsa or pico. You may need to add more spice. You could also add shredded chicken or other meat of choice.

These are a great high protein meal or snack and are great as leftovers. This recipe can be altered into any kind of egg muffin that you desire. I also like doing a combination of leeks, garlic, yellow squash, spinach, sage chicken sausages (Applegate Farms) and dried oregano. Let us know what combination you come up with!

Kate's Healthy Cupboard - Gluten Free Recipes

Grain Free Banana Bread

March 5, 2012 Kate

After making this recipe six times, I think I finally got it! Almond flour is so different to work with than regular flour. Besides the obvious lack of the binding protein of gluten, it is moist and also browns faster than regular flour. You certainly can not just take a recipe and sub regular flour with almond flour. There are so many other ingredients that need adjusted to account for the added moisture.

To add to the challenge, altitude. It is so different making baked goods here versus Arizona. For instance, a bread recipe down there can take 4 eggs and rise beautifully and here I have to decrease to 2 eggs and cook it longer so it's not undercooked in the middle. This causes a bit of a problem since longer cook time means the bread gets more brown on top.

With that said, if you are at a lower altitude, your cook time will be a bit less. Please do not add more banana, it will make your middle mushy, still good, but too wet. It is best to bake this on the lowest shelf to avoid over browning it. It will get fairly brown, but it never tastes burnt. After about 45 minutes, I put a piece of foil across the shelf above it to keep it from browning. Don't cover the bread or it will retain moisture, not what you want!!! It will still be plenty moist and full of flavor!

Recipe: Grain Free Banana Bread

Ingredients

2 1/2 cups almond flour (Honeyville)*
2 eggs
1 cup banana, mashed (about 2 large)
2 tsp vanilla extract
1/2 tsp apple cider vinegar (helps it rise)
1 tsp baking soda
1-2 Tbsp Lakanto, Wholesome Sweeteners or Coconut Palm Sugar (optional)
1/4 tsp sea salt
1/2 cup walnuts, crushed (optional)

Instructions

In a mixing bowl, beat the eggs until frothy. Add the bananas, vanilla and apple cider vinegar and beat again
In another bowl, combine the flour, sugar, soda and salt
Add the dry to the wet and beat until combined
Pour batter into an oiled 8.5x4.5 loaf pan
Bake at 350 on the bottom shelf for 50-60 minutes
Turn off oven and let the bread sit for 15 minutes
Remove and let cool

Quick notes

*I would suggest using Honeyville brand almond flour since it absorbs more moisture than Bob's. If you use Bob's I would try adding more flour but I am not sure that will work. You may have undercooked bread in the middle. Please read the last paragraph above if you haven't for details on the baking.

Variations

You can add some cinnamon to the batter for some extra spice. You can certainly use a larger loaf pan, it will result in shorter bread. The other option is to use mini loaf pans and cook for less time.

Warm it or toast it with a little butter, mmmmmm! I have another recipe coming soon that uses this bread that is delicious!!!

BLT Lettuce Wraps

February 29, 2012 Kate

I really wanted to call this a BLATE lettuce wrap but figured people would have no clue what the heck it was. You have hopefully heard of a BLAT, a BLT with avocado. Well I took it a step further and added some diced up hard boiled eggs to increase the protein content.

This wrap can be tailored to your liking. Some options are to eat it plain or mix in with some Homemade Mayo, Avocado Vinaigrette or some mustard before you wrap it up. Either way, you can't go wrong when bacon is involved!

I agree with a modified paleo/primal way of eating, but I am not endorsing eating as much bacon as you want like the die hard paleo do. I believe the saturated fat in it is healthy and is fine to eat, just not everyday. Make sure you are buying uncured bacon that is nitrate and nitrate free from a quality source. The other option is buying unprocessed turkey bacon if that suites your taste buds more.

Recipe: BLT Lettuce Wraps

Ingredients
4 slices bacon, cooked and broken into pieces
4 eggs, hard boiled and diced
1/2 to 1 avocado, diced
3/4 cup of tomatoes, diced
4 big lettuce leaves
mayo, mustard or dressing (optional)

Instructions
Place all of the ingredients minus the lettuce in a bowl and toss with or without a condiment
Place the filling in a lettuce leaf and roll up

Quick notes
Serves 2 people (2 wraps each)

Whether you opt for a BLT, BLAT or a BLATE lettuce wrap, enjoy!!!!

White Chocolate Macadamia Nut Cookies

February 22, 2012 Kate

This cookie combination is one of my favorites! White chocolate doesn't have the health benefits that dark chocolate has but, it was necessary for this recipe! In Fact, white chocolate really isn't chocolate. It contains cocoa butter, a product of the cocoa bean that is also used to produce chocolate. The cocoa butter, which does have a faint chocolate flavor is combined with milk, sugar and often other flavoring ingredients such as vanilla in order to create white chocolate. With that said, white chocolate contains far more sugar and dairy than dark chocolate. The darker you get, the less dairy and sugar content the chocolate will have.

Macadamia nuts are one of my favorite nuts for taste and health benefits. Most nuts are typically higher in omega 6 fats, macadamia nuts being one of the lowest. Most of us get too many 6's and that is a pro-inflammatory fat when it is out of balance with omega 3's. Omega 3's are your anti-inflammatory fat that is typically low in the typical diet. Macadamia nuts have had a bad reputation for a long time, mostly because they are high in fat. However, between 78 to 86 percent of the fat is monounsaturated, the good for you, heart-healthy kind of fat. In addition, macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat).

So the white chocolate may be higher in sugar, but at least the nuts in this recipe are one of the best nuts for you!

This recipe was adapted from cookie recipes from Elana's Pantry

Recipe: White Chocolate Macadamia Nut Cookies

Ingredients
2 1/2 cups almond flour*
1/2 tsp baking soda
1/2 cup vegan organic palm oil shortening
1/4 cup honey*
1 tbsp vanilla extract
2/3 cup toasted macadamia nuts
2/3 cup white chocolate chips or chunks
1/4 tsp sea salt

Instructions
Place the nuts in a dry skillet over medium high heat and lightly toast, let cool
Add the shortening, honey and vanilla to a bowl and cream with a hand held mixer
In another bowl, combine the flour, soda and salt
Combine the two bowls together and mix well
Fold in the chips and nuts until well combined
Using a cookie scoop, place cookies on a parchment lined cookie sheet
Use your palm and flatten the cookies out
Bake at 350 for about 8 minutes

Quick notes
*I used Bob's to see if it would work and it did. I know that Honeyville will absorb a bit more of the shortening and possibly work even better.
*This can be made with less sugar using Nature's Hollow Honey made with Xylitol. I did that and it tasted great!
Makes about 18 cookies depending on the size.
I recently decided to freeze these, so delicious right out of the freezer!

Typing this recipe makes me want to make more of these since they disappeared so fast!!!

Coconut Cashew Dip

February 19, 2012 Kate

Initially I was trying to create another frosting option for my sugar cookie recipe. I went for the soaked cashew method that so many raw desserts are made from. Cashews are a sweeter nut and work really well as the base for dips, spreads, fillings and more. Their mild sweetness and smooth texture add body and flavor to dishes. The Raw Food world uses them a lot and I have been experimenting with them as well.

My concoction didn't really turn out like frosting. I just wasn't digging the idea of spreading it on a cookie, it didn't wow me! I did like the taste...a lot! I decided to grab some strawberries and apple slices and dip away. Yum! I imagine you could get really creative and find many uses for this dip. I have another recipe coming soon that uses this as a drizzle.

I would have to say that cashews may be my favorite nut. It's a toss up between macadamia nuts and cashews, but I love the sweetness cashews have. Did you know cashew nuts are actually the seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. While cashew apples are not some we enjoy in the United States, they are regarded as delicacies in Brazil. Who knew?

Cashews are full of healthy fats, powerful antioxidants and many important minerals. Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Their high copper content gives the seeds the power to eliminate free radicals and they are also a good source of phytochemicals. Cashews are particularly rich in magnesium. We all know that calcium is necessary for strong bones, but magnesium is as well!

Recipe: Coconut Cashew Dip

Ingredients
1/2 cup raw cashews, soaked (at least an hour)
1/3 cup coconut milk*
1 tbsp full fat coconut milk
1 tbsp virgin coconut oil
2 vanilla beans scraped or 1/4 tsp vanilla bean powder or 1/2 tsp vanilla extract
1 1/2 tbsp Swerve, Erythritol or sweetener of choice

Instructions
Add all of the ingredients into a Vita-Mix, blender or a food processor should work. If using a food processor, I would run your sugar through a blender or coffee grinder so it's not grainy.
Blend until well combined and smooth
Store in the refrigerator

Quick notes
*I used So Delicious Sugar Free Vanilla Coconut Milk. Any non-dairy milk will work but you may want to add additional vanilla if using a plain milk.

I want to hear what you dip in this or spread it on!

Sunflower Seed Herb Crackers

February 16, 2012 Kate

I love sunflower seeds. I'm not talking about the shelled ones that look like a dip in your mouth and are waaaaay to much work for a tiny seed. I'm talking about raw seeds tossed on salads, added to breads and granolas, sprinkled over vegetable dishes and now used to make these yummy crackers.

These little guys are packed with protein and healthy fats, along with many other nutrients. Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E helps keep free radicals from oxidizing cholesterol. They are also high in many minerals including, Calcium, iron, manganese, zinc, magnesium, selenium, and copper. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities. They are also one of the best sources of B-complex group of vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.

So basically you're getting a handful of nutrients in every cracker you munch on. Feel good about eating crackers, not guilty or bloated from the gluten, preservatives or added sugars of prepackaged crackers.

Recipe: Sunflower Seed Herb Crackers

Ingredients
1 1/2 cups raw sunflower seeds
1/4 cup roasted sunflower seed butter (Marantha is my favorite)
1 egg
3/4 tsp basil
1/2 tsp thyme
1/2 tsp parsley
1/2 tsp garlic powder
1/2 tsp sea salt plus some to sprinkle

Instructions
In a food processor, pulse the sunflower seeds into a fine meal
Add the sunflower seed butter, egg and all seasonings and pulse until well combined
Dough will clump together and create one big ball
Place dough on a piece of parchment paper with additional parchment place over the top
Use a rolling pin to roll the dough out between an 1/8 and 1/4 inch thick
Slice with a pizza cutter or sharp knife into desired size crackers
Place the bottom piece of parchment paper with dough onto a cookie sheet
Bake at 350 for 12-15 minutes until brown
Sprinkle with a little sea salt as soon as crackers come out of oven

Quick notes
There will be a lot of oil on the crackers as they bake. This is what will give the crackers their crunch. It will disappear shortly after they have been out of the oven. Make sure to sprinkle the additional salt on them while the oil is still present so the salt sticks.

Let us know how you choose to top your crackers!

Grain Free Honey "Wheat" Crackers

February 6, 2012 Kate

If you enjoy the Grain Free "Wheat" Crackers, you will also enjoy these slightly sweetened grain free crackers! I thought it would be cute to make heart shaped crackers for Valentine's Day, but these can be made into any shape a cookie cutter comes in or just plain squares.

Recipe: Grain Free Honey "Wheat" Crackers

Ingredients
1 1/4 cups almond flour (I used Bob's)
1/4 cup raw almonds, finely chopped
1 TBSP ground flax seed
1 egg
1 TBSP macadamia nut oil (or refined coconut oil)
2-3 tbsp honey
1/2 tsp sea salt

Instructions
Combine flour, chopped almonds (use a food processor to pulse into very small pieces/meal), flax and 1/2 tsp sea salt in a bowl
Whisk an egg and add honey and oil, combine into flour mixture
Place dough on a piece of parchment paper and place another piece on top of the dough
Roll out the dough to about 1/8 inch thick
Use a knife or pizza cutter to cut into 1 1/2 inch squares (makes about 24 crackers). You can also use a cookie cutter
Bake at 350 for 12-15 minutes or desired crispiness

Making any of the cracker recipes into different shapes is a great idea for kids. These are a MUCH healthier option that goldfish! Enjoy!

Chocolate Peanut Butter Protein Balls

February 3, 2012 Kate

How can you go wrong when you mix chocolate and peanut butter, you can't! I typically don't eat peanut butter since it is a legume not a nut. I did however have one of these and there is something about peanut butter that's just a little bit tastier than almond butter. An exception would be Justin's Nut Butter Maple and Vanilla Almond Butter. Those would be ridiculously good in this recipe! These could certainly be made with any kind of nut butter or sunflower seed butter (which is awesome! I prefer Marantha brand over any of the others) if you have nut allergies. I will be creating a coconut butter truffle in the near future as well.

These little guys are packed with protein from the peanut butter and the added vanilla egg white protein powder. It adds a little bit of vanilla flavor and is so hidden in there, no one would know they were eating it! I imagine it can be replaced with a vanilla whey protein powder if you can handle dairy (whey is typically not the issue for people, it's the casein that is found in dairy products such as cheese, milk, yogurt, etc.) It could also be left out completely but I suggest taking advantage of the additional protein content!

I used Cacao butter (literally the pure oil of the cacao bean, which comes directly from the cacao tree, and is what white chocolate is made of) and dark chocolate chips for the chocolate coating. The butter is what gives it the smooth hard texture. Cacao butter has no sugar in it and is full of nutrients! Cacao Butter, Cacao Beans, Cacao Powder, Cacao Nibs and Cacao Paste are packed with minerals and antioxidants, including polyphenols, catechins and epicatechins that help to fight off free radicals, giving you a healthy, complete superfood. In addition, flavonols help the body produce Nitric Oxide, a compound essential for proper heart function. So enjoy these treats knowing you are eating something with great health benefits instead of eating a Reese's Peanut Butter Cup!!

Recipe: Chocolate Peanut Butter Protein BallsIngredients
1 cup natural peanut butter (I prefer fresh grind from Whole Foods or Vitamin Cottage)
1/3 cup honey or Swerve for low sugar option
1 Tbsp refined coconut oil, melted (virgin if you want a coconut taste to it)
1 tsp vanilla extract (1 1/2 tsp if you are not adding vanilla flavored protein powder)
1/4-1/2 cup almond flour, depending on liquid or granulated sweetener used (I use Bob's Red Mill)
1/4 cup vanilla egg white protein (use 1/4 cup more almond flour if you don't add this in)
1/2 tsp sea salt (omit if using jarred peanut butter with added salt)
Chocolate Coating:
2/3 cup dark chocolate chips
1 1/2 tbsp cacao butter (refined coconut oil will work)

Instructions
Mix all of the ingredients (except chocolate coating) in a bowl
Roll the mixture into one inch balls and place on a parchment lined cookie sheet. Place in the freezer for 30 minutes
In a double broiler or in a sauce pan over a pot of simmering water, melt the chocolate chips and cacao butter. Let cool for a few minutes
Dip the balls into the chocolate with a spoon and place back on the cookie sheet
Return the balls to the freezer until chocolate hardens
Store in the frig or freezer in an airtight container

Quick notes
This makes about 16 balls. Whole Foods sells single serve packets of the Jay Robb Vanilla Egg White Protein if you don't want to buy an entire container. The packet is 1/4 cup.

Variations
If you want to decrease the sugar in the recipe, I suggest using Nature's Hollow Honey made with Xylitol.

If you want to try Swerve or need to order more, use coupon code KATE10 for a 10% discount. Swerve is my favorite sugar replacement. It is the only sugar alcohol that will not cause tummy troubles and it does not raise blood glucose levels.

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Coconut Covered Frozen Strawberries

February 1, 2012 Kate

It's February 1st and Valentine's Day is only a few weeks away! I have lots of chocolate recipes for you in the next couple of weeks. I have eaten more chocolate in the past month than I probably ever have! I love baking and cooking, but testing recipes numerous times is bound to start showing up on me soon!!! I think it's time to start focusing on main dishes and vegetables for awhile!

So I have another confession besides telling you about all my chocolate consumption, I'm addicted to Pinterest! Just one more thing to waste time on, but it is pretty cool. There are tons of grain free recipes on Pinterest that I want to try or healthify to share with you. I have seen a recipe for yogurt covered frozen strawberries a couple of times now and decided I needed to create something similar. I thought now was the perfect time with Valentine's Day just around the corner. Chocolate covered strawberries are always a hit, but I wanted to try something different. Yogurt is not an option for me so I came up with my own treat. If you can make chocolate covered strawberries, this should be no problem! I did however have a problem with the chocolate drizzle. I need to practice making that prettier!

Recipe: Coconut Covered Frozen Strawberries

Ingredients

12-15 fresh strawberries
1/4 cup virgin coconut oil
1/3 cup full fat coconut milk
1/4 cup coconut butter/creme
1-2 tbsp honey or to taste
1/2 tsp vanilla extract

Chocolate Drizzle

2 1/2 tbsp cocoa or cacao powder
2 Tbsp virgin coconut oil
1 1/2 tbsp maple syrup

Instructions

Wash and dry strawberries and set aside
In a double broiler (or in a mixing bowl over simmering water) melt the oil, milk and butter
Remove from heat and add in the vanilla and honey, mix well
Depending on how hot your mixture got, stick the bowl in the frig until it thickens up
Dip the strawberries in mixture once it is thick enough to coat strawberries without completely running off of them
Place them on a plate or cookie sheet and put in the freezer for about an hour
To make the Chocolate drizzle, use a double boiler or bowl method to melt the oil, cocoa and syrup until well combined
Once it has cooled, place mixture in a ziploc bag and poke a very small hole in the corner.
Drizzle the chocolate over the frozen berries and place back in the freezer
Remove about 10 minutes prior to serving to allow the strawberries to soften up just a bit

Quick notes

If these are left out for a long time, the coconut coating may start to melt a little.

I think the frozen aspect makes these different and unique to just chocolate covered strawberries. These are great without the chocolate, I just wanted to make them even prettier!

I highly suggest organic strawberries. Strawberries are one of the dirtiest foods in terms of pesticides.

I thought about letting the coating freeze just slightly and rolling them in finely shredded coconut. Or you could roll them in ground up nuts too. Another idea is to use this as a fruit dip or drizzle over a bowl of strawberries or other berries. Let me know what you think!!!

Chocolate Coconut Macadamia Nut Bark

January 27, 2012 Kate

Valentine's Day is just around the corner and that means lots of chocolate will be consumed. I am working on numerous chocolatey treats for the month of February. Here is a simple pleasure to get us all in the mood! My Chocolate Cherr y Bites recipe is another easy way to get your chocolate fix. I have grown to love dark chocolate, especially when there's nuts involved! Chocolate Bark is such an easy way to fancy up some nuts and chocolate. This could also be poured into mini muffin trays or any other mold.

Recipe: Chocolate Coconut Macadamia Nut Bark

Ingredients
1 cup dark chocolate chips or broken chocolate bar
1/2 cup virgin coconut oil
1/4-1/2 cup macadamia nuts, chopped
1/2 cup shredded coconut or coconut chips
1/4-1/2 cup Swerve, honey or sweetener of choice (optional)

Instructions
Place a glass mixing bowl over a saucepan of simmering water and add chocolate and oil
Once everything has melted, remove from heat and add in the nuts, coconut and sweetener
Mix well and pour onto a parchment lined cookie sheet
Place in the freezer to set. Once it has hardened, break into pieces

Quick notes
If you are using a dry sugar to sweeten, I would "powder" it in a coffee grinder or blender or it will be gritty

Variations
You could use almonds instead of macadamia nuts.

Store the bark in the freezer so it stays hard. Let us know what other combos you try!

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