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Spelt Flour Pumpkin Bread

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Oh… Are you surprised I’m posting yet another pumpkin recipe? What did I tell you? Pumpkin is my favorite! I smile so big every time I get to use it! Anyway – you know this by now, if you’ve been following along. So I won’t go into all of the details of my love affair with this little vegetable. But suffice to say, I might turn orange because I’ve been eating so much of it! Not really… I mean, can that ACTUALLY happen???

I posted my go-to recipe for Grain Free Pumpkin Muffins a few weeks ago. And that recipe can actually be made into a bread as well. You’ll notice, the two recipes (that one and the one below) are not all that different. If you are not strict gluten free or Paleo – this one is actually my favorite. The spelt flour rises a bit better and just gives the bread more structure – if you will – almost like a typical white all-purpose flour would.

Yes, spelt has gluten in it. But it is a far cry from wheat flour. This article by Dr. Axe illustrates this point very well. I suggest you read it, if interested – at least for the education.

I will definitely be making this for Thanksgiving week and to have on Christmas morning! Slather some ghee butter or coconut oil on top and WHOA! Heaven. And, it will make your house smell like the holidays!

All I need is this bread baking in the oven, a Thymes Frasier Fir Christmas candle burning and a little Michael Buble’ or Andrea Bocelli Christmas playing on Pandora – it doesn’t get more warm and cozy for me than that! You can bet this will be the picture at the Brossette house on Christmas morning! I hope you enjoy and make this a tradition for your home as we have ours!

Spelt Flour Pumpkin Bread …or Muffins

Makes: 10 slices or 12 muffins

Ingredients:

  • 1 cup almond flour
  • 1 cup spelt flour*
  • ½ tsp sea salt
  • 1 tsp baking soda
  • 1 tsp ground cloves
  • 1 ½ tsp pumpkin pie spice
  • 1 tbsp ground cinnamon
  • 1, 15oz can organic pumpkin puree
  • 3 large cage free eggs
  • 1 ½ tbsp vanilla extract
  • ¼ cup coconut sugar
  • 1 tbsp coconut oil, melted
  • ¼ cup unsweetened apple sauce

Directions:

  • Preheat oven to 350 degrees F and spray a 5×9 loaf pan (if making bread) or a 12-count muffin tin (if making muffins) with coconut oil cooking spray, set aside.
  • In a large bowl, place the almond and spelt flour, sea salt, baking soda, cloves, pumpkin pie spice and cinnamon and mix well with a whisk.
  • In a medium bowl, mix pumpkin puree, eggs, vanilla, coconut sugar and coconut oil together with a hand mixer.
  • Pour wet ingredients into the dry ingredients and gently combine with a spatula.
  • Pour batter into prepared loaf pan or divide evenly into 12-count muffin tins.
  • For bread: Bake 50 minutes on convection, 60 minutes if non-convection.
  • For muffins: Bake 35-40 minutes on convection, 45-50 minutes if non-convection.
  • Allow to cool completely before serving or, once cooled, wrap up in foil and place in a Ziploc baggie to keep in the fridge for up to 7 days or in the freezer for up to 3 months.

Notes:

  • If gluten/grain free is desired, replace the spelt flour with 1 cup almond flour.

 

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Crispy Pumpkin Wedges with Yogurt Dipping Sauce

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Have I told you I love Pumpkin? Has that come up yet? 🙂 Well in case you forgot – I. LOVE. PUMPKIN.

I love all the things about pumpkin! The way the look, the way they taste, the fact that they are so versatile – they can be made sweet or savory. They are a “complex” carbohydrate – meaning that they do not spike blood sugar when consumed as compared to simple carbohydrates (i.e. items high in sugar), but they give the body good, clean fuel to burn. I love that they are the epitome of fall. The summers in Texas can be so “oppressive” sometimes – I always welcome fall with wide open arms! And, let’s face it – they are so fairytale-like right? Who sees a pumpkin and DOESN’T think of Cinderella? Ha! Ok, maybe the other way around for most – but for me? I see a pumpkin and start swooning – I really do.

As you can see, pumpkins bring about much joy for me – for many reasons. And while I have been accustomed to utilizing pumpkin in one predominant way: Pumpkin Muffins or Pumpkin Bread – which I grew up from as early in my childhood as I can recall!

This recipe is far from those and as beautiful as it looks (at least, I think so!) it is so easy to make. I made them as a side to dinner one night – it was a crazy day so I simply made my go-to Tuna Lettuce Tacos and served these beautiful wedges with it. But they would be the most wonderful passed hors d’oeuvres at your holiday party or any party! Or a fun, new addition to your Thanksgiving dinner!

There are MANY varieties of pumpkin. In fact, a pumpkin is actually a squash, if you didn’t already know that. So, you could, in theory use any variety of fall squash you’d like – just be sure to consult the Google 🙂 regarding the skin and if the squash you choose to use has an edible skin. For example, I would peel a butternut squash prior to making this recipe. But the Kabocha a a beautiful skin that is rich in fiber, vitamins and minerals and is perfectly fine and good for you to eat! Just be sure to wash well!

I used Chickpea Breadcrumbs in this recipe! When I came across them at Whole Foods I was SO excited! All packaged breadcrumbs have added oils and stabilizers and use wheat flour. It’s so annoying! And, we’ve officially run out of sourdough bread for the time being. If you can’t find these, no worries – the other two options work perfectly fine!

Due to the dairy used in the “crust” and if you choose to use a dairy-based yogurt for the dipping sauce, these are not Paleo. I do suggest you keep them Primal by using a raw/unpasteurized cheese and a grass fed Greek yogurt. If you want to keep them strict gluten free – definitely use the chickpea breadcrumbs or almond flour. And last but not least – if you want to keep them dairy free and go strict Paleo – feel free to nix the cheese in the topping/crust and double the amount of almond flour you use – in which case I would also double the amount of salt you use. And stick to a coconut milk based yogurt in lieu of dairy. Just be sure whether you use a coconut or dairy based yogurt, that it is PLAIN and not a vanilla flavor or sweetened at all!

Crispy Pumpkin Wedges with Yogurt Dipping Sauce

Ingredients:

…for the pumpkin:

  • 1, approx. 2lb kabocha squash/pumpkin, skin on
  • ¾ – 1 cup grated raw parmesan or manchego
  • ¼ cup sourdough or chickpea “bread” crumbs or almond flour
  • 2 tbsp finely chopped parsley or cilantro
  • ½ tsp dried thyme or 2 tsp finely chopped fresh thyme
  • 1 large lemon, zest only
  • dash or two of cayenne pepper
  • olive or avocado oil for brushing the pumpkin
  • sea salt

…for the yogurt dipping sauce:

  • ¾ cup plain Greek dairy or coconut yogurt
  • 2 tbsp chopped dill
  • sea salt and black pepper

Instructions:

  • Preheat oven to 375 degrees F and line a large baking sheet with parchment paper and spray with cooking spray. Set aside.
  • In a small bowl, place the yogurt with the dill and a pinch of sea salt and pepper – whish well to combine. Place in the fridge until ready to serve.
  • Cut the pumpkin into approx. ½-inch-thick slices and lay them flat, cut-side down, on the baking sheet.
  • In a medium bowl, mix the cheese, breadcrumbs, parsley/cilantro, thyme, half of the lemon zest, a pinch of sea salt and cayenne pepper.
  • Brush the pumpkin generously with olive oil and sprinkle with the crust mix, making sure the slices are covered with a thick coating. Gently pat the mix down a little.
  • Place the pan in the oven and roast for 20-25 minutes, or until the pumpkin is tender – start checking at 20 minutes: stick a small knife in one wedge to make sure it has softened and is cooked through. If the topping starts to darken too much during cooking, cover loosely with foil.
  • Serve the wedges warm, sprinkled with the remaining lemon zest, with the yogurt mixture on the side.

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Grain Free Pumpkin Muffins

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It is October at last! And y0u know what that means? PUMPKINS! I LOVE pumpkins! Just ask Mo – EVERY time we see a pumpkin, I practically start swooning. They are so fairytale-like to me. Probably the whole Cinderella thing.

I love ACTUAL pumpkins and I LOVE cooking with pumpkin filling! Sweet, savory – you name it! Pumpkin EVERYTHING please. I twiddle my thumbs until the fall when I get to start cooking with it! I mean, I love pumpkin, but it honestly doesn’t ever sound that great in the spring or summer.

My mom always made pumpkin bread for Thanksgiving and Christmas. To this day, it is what I look forward to the most with regard to food during the holidays. I can smell her kitchen as I type this – filling with that Holiday, Pumpkin-y smell. Ugh! I am smiling so big.

I came up with this recipe a couple of years ago. I really enjoy baking and during the colder months, I like to have clean, baked goods around the house for two reasons: 1 – they always sound good and I would rather eat mine so I know the ingredients are clean and 2 – during the holidays, there are always so many “free treats” available, you know? It’s the season for eating! So, I would rather fill my cravings up at home with clean things and not be so tempted with all of the other things.

Hear me though – I am NOT opposed to the occasional indulgence – in fact, encourage it! But, you know this: during the holidays, it seems like we are literally hit in the face with indulgence after sugar-laden indulgence around every corner. So, please! Have a piece of candy out of your kids Halloween stash or have that piece of toffee at your clients holiday party – but, have some clean things around your house that you can enjoy so you will mitigate your temptation to have more than what is in moderation, of the other.

These are a holiday staple for us! I hope they will become one for your home too!

Grain Free Pumpkin Muffins

Makes 12 muffins

Ingredients:

  • ¼ cup coconut flour
  • ½ cup almond flour
  • 1 tbsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1 tsp ground cloves
  • ½ tsp ground ginger
  • ½ tsp sea salt
  • ½ tsp baking soda
  • 6 cage free eggs
  • ¼ cup raw local honey
  • ¼ cup unsweetened apple sauce
  • 1 tbsp coconut oil
  • 1, 15oz can Organic Pumpkin Puree
  • 1 tbsp vanilla extract

Directions:

  • Preheat oven to 350 degrees F.
  • In a small bowl, combine dry ingredients and whisk to combine and get any lumps out.

  • In a large bowl, combine wet ingredients and blend with a hand mixer.
  • Mix dry ingredients into wet, blending with a hand mixer or spatula, until just combined.

  • Place batter into a 12 cup muffin tin sprayed with cooking spray.

  • Bake for 25 minutes.
  • Cool and serve or store in a large Ziploc baggie or airtight container, in the fridge for up to 2 weeks or the freezer for up to 6 months.

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Primal Broccoli Chicken Casserole

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Do you have those foods or meals that your family used to make – maybe your mom or dad or your grandmother – that when you smell that food or meal today it literally transports you back to when you were little?

This casserole is that for me. To this day, it is what my mom makes for me when we get to celebrate my birthday together. It is my request EVERY time I go home! It is creamy and luscious and warm and bubbly and honestly? Really clean, as far as casseroles go.

When most people think of casseroles I would bet that they think of those heavy, canned soup-based, super cheesy (but like, Velveeta cheese – you know what I’m sayin?), carb-loaded, slop it on a plate, mom didn’t have time for anything else tonight kind of meal. Not this one. It has been re-invented my friends and you will feel ALL the love when you eat it!

I hope you make this just so you can taste a little of my childhood. I’ve re-done it, in that it is made completely from scratch – no canned soup; and instead of packaged, processed cheese, I used a raw goat cheddar.  If you omit the cheese and use almond flour instead of sourdough, it is completely Paleo and Whole30.

It’s hard to re-do something your mom made. But man, this came out of the oven and I took that first bite and literally would’ve believed you if you told me my mom had made it and she was sitting right there with me – I could SMELL the house I grew up in. It will be so much fun to make this for her next time we ARE together.

I hope you enjoy this little piece of my childhood!

Primal Broccoli Chicken Casserole

Makes a 9×13 casserole…

Ingredients:

  • 2 ½ – 3lbs free range, boneless, skinless chicken breast
  • approx. 1 tsp paprika
  • 4 medium heads broccoli, chopped into florets
  • 1 cup finely chopped baby portobello mushrooms
  • 1 small yellow onion, finely chopped
  • 2 tbsp Kerrygold grass fed butter or coconut oil, divided
  • ¼ cup arrowroot flour
  • 1 cup canned coconut milk (light or full fat)
  • ½ – ¾ cup low sodium vegetable or free-range chicken broth or chicken bone broth
  • sea salt and black pepper
  • dash of ground nutmeg
  • 1 tbsp yellow curry powder
  • dash of cayenne pepper
  • 1 cup Primal Kitchen avocado oil mayonnaise
  • zest and juice of ½ lemon
  • 1 cup grated raw goat cheddar cheese, Kerrygold grass fed cheddar or Grafton raw cheddar
  • ¾ cup almond flour or sourdough breadcrumbs
  • Optional: fresh chives, cilantro or parsley for garnish

Directions:

  • Preheat oven to 350 degrees F. Lightly spray a 9×13 baking dish with cooking spray.
  • Cover a medium sheet pan with foil and spray with cooking spray. Place chicken breasts on the pan and season with sea salt, black pepper and a dash of paprika over each chicken breast. Place on the middle rack of your oven to roast – approx. 20-30 minutes – until a meat thermometer inserted at the thickest part reads 155-160 degrees (the chicken will continue cooking as it rests and again when you finish the casserole in the oven…). Pull out of the oven and set aside.
  • While the chicken is roasting, cover a large sheet pan with foil and spray with cooking spray. Place broccoli onto pan, toss with a pinch of sea salt and black pepper and place on the top rack of your oven to roast until slightly browned – approx. 15-18 minutes, until slightly roasted and softened. Pull out of the oven and set aside. *Okay to add this to the oven while the chicken is roasting.
  • Meanwhile, melt 1 tbsp butter or coconut oil in a medium saucepan over medium-low heat. Add the mushrooms and onion and cook until softened, about 4-6 minutes, stirring occasionally. Transfer mushrooms to the pan with the broccoli.
  • In the same saucepan, melt the other tbsp of butter or coconut oil over medium heat. Whisk in the coconut milk and broth – start by adding ½ cup broth, if you need to add more to thin out the sauce per your liking, feel free. Once combined, whisk in the arrowroot flour, whisking constantly for 30 seconds until smooth. Bring to a low simmer and continue to whisk constantly until thickened – 2-3 minutes. Remove from the heat and stir in the salt, pepper, curry, mayo, lemon zest and juice. Set aside.
  • Now, shred the chicken and place into a large bowl. Add the broccoli, mushrooms and onions.
  • Pour the sauce into the bowl with the broccoli mixture and add ½ cup almond flour or sourdough breadcrumbs and ½ of the cheese. Toss well to combine. I suggest using your hands for this! Transfer to the prepared baking dish.
  • Top with remaining almond flour/sourdough and cheese.
  • Bake for approx. 30 minutes, until filling is hot and bubbly. Check after 20 minutes and cover with foil if topping is browning too quickly. Let stand 10 minutes before serving.
  • Garnish with fresh chives, cilantro or parsley, if using and serve on it’s own or with roasted cauliflower rice (pictured above).

 

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Paleo Almond Flour Drop Biscuits

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I have been on the hunt for a good biscuit – one that is not laden with fat (again – I’m not against fat by ANY stretch, but I do think too much of ANYTHING is not a good thing…), moist (don’t you hate that word!? LOL!), flaky, AND that I don’t have to cut butter into, roll out, bladdy, bladdy, blah. I want EASY but tastes like LOVE – like a biscuit SHOULD taste. Something I could make on a crazy weeknight for us to have with dinner and for Breakfast for the rest of the week!

This recipe is a win! Because I use alternative flours, etc. – I just never know how something is going to turn out. So, as I do with every recipe I make for the first time – when these came out of the oven, I closed my eyes really tight and braced myself for these to fall completely apart upon picking one up and crumble all over the place and then – to taste like cardboard. True story…

BUT, they were amazing! I jumped up and down and then yelled for Mo to come in and IMMEDIATELY try one of these little gems – to which he had no issue – like I’ve said before, the key to becoming a good cook is having a spouse/friend, etc. who is willing to be a ginny-pig, and Mo is the BEST ginny-pig! He LOVED these!

We only eat a couple at a time, so I keep them in the freezer and pop them into the oven for a few minutes when I want to serve them with dinner or to grab for Breakfast one morning! They freeze beautifully! I will also quarter these and toast them under the broiler in the oven and use them as croutons on salads – because, you know us and our “big salads!”

The holidays are coming up – can you even believe!? So, include these in your holiday menu planning! AND my 5 Minute Grain Free Bread! Both can be made ahead of time and frozen! So easy, really good for you and everyone will love them!

Hope you enjoy these as much as we do!

Paleo Almond Flour Drop Biscuits

Ingredients:

  • 1 tsp apple cider vinegar
  • ¼ cup canned coconut milk (light or full fat)
  • 2 ½ cups almond flour
  • ½ tsp sea salt
  • ½ tsp baking soda
  • 2 tbsp grass-fed butter or coconut oil, melted
  • 2 whole eggs
  • optional: any fresh herbs of choice, finely minced

Directions:

  • Preheat the oven to 350 degrees F.
  • Shake coconut milk really well and pour into a small bowl or ramekin and add the apple cider vinegar. Set aside.
  • In a large bowl, add the almond flour, sea salt and baking soda. Whisk to combine.
  • In a medium bowl, add the coconut milk/vinegar mixture and eggs. Slowly drizzle the melted butter/coconut oil in while gently whisking the eggs/milk – you want to be sure the butter/oil is cooled a bit before adding to the eggs, otherwise you will end up with scrambled eggs instead of a biscuit dough.
  • Add the wet ingredients to the dry mixture a little at a time, stirring with a spatula, until just combined.
  • Line a baking sheet with parchment paper or a silpat and drop large tablespoons of dough to make approx. 2″ biscuits.
  • Bake for 10-12 minutes, or until the tops are a light golden brown.
  • Allow them to cool on the cookie sheet for a few minutes and serve!

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“5 Minute” Grain Free Bread

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If you Pinterest in the Paleo food arena at all, you’ve seen all sorts of “5 Minute Paleo Bread” recipes. Many of them advertise that the recipe makes “Sandwich Bread.” It all kind of sounds too good to be true, right? …as many Pins do. Trust me – I’ve tried many and some are a complete flop. That said, some are FANTASTIC and some of my favorite go-to’s. Patience and a loving husband who will eat most anything you put in front of him, are key!

But these recipes — I mean, let’s list off the things “promised” from this recipe: homemade bread that is yeast free, grain free, gluten free, good for you, uses nothing but “whole foods”, it will replace that shelf-stable sandwich bread you’ve been buying AND it only takes 5 minutes to make! Who WOULDN’T try this?

I get on kicks with my recipes. I made ice cream 5 or 6 days in a row a few weeks ago! All sorts of flavors! Right now, I’m on a “bread” kick. I made Paleo Tortillas last week. I’m experimenting with Paleo Drop Biscuits this week. Once I get that recipe where I like it, I’ll share it! So, stay tuned! This past weekend I decided to give this “5 Minute Paleo Bread” a shot and see if the hype held up! Here’s what I found:

As far as it only taking 5 minutes to make — if you have all of the ingredients set out beforehand and do no cleaning as you go, then yes, only 5 minutes. But most of us only have 1 set of measuring spoons, etc. so you have to wash some things as you go. So, 5 minutes? Probably not. But 10 is definitely likely! And that’s not that bad for a loaf of homemade bread! Obviously that does not include the 35 minutes of bake-time.

Most of the recipes call for 2 tbsp or so of honey or maple syrup. You can see below, I added none to mine and we didn’t miss it AT ALL. Now, it was obviously more on the savory end, but when Mo (my ever-loving ginny pig of a husband 🙂 ) took the first couple of bites, my first question was: “Would it be good with a little honey drizzled on top or is it too savory/herbaceous for that?” He raised his right eyebrow like he does when he’s REALLY serious and said, “Oh yeah! Honey would be awesome! It’s not too savory at all! This is great, babe! You did a really good job!” This is verbatim, folks. I wouldn’t trade him for the world!

The other recipes also call for 1/3 cup of coconut oil. You can see, I only used 2 tbsp and then added 3 tbsp of unsweetened apple sauce. Before you ask, no, I am NOT opposed to coconut oil or fat, obviously – look at all of my recipes! But my goal is to offer recipes to all of the missed population out there that just wants to eat in moderation – neither high fat nor low fat — neither high carb nor low carb. The people who want to eat as healthfully as they can, but also enjoy themselves and live their lives! Those who enjoy being in the kitchen and making fun and different things to eat week-in and week-out, that help fight inflammation AND taste REALLY good! So, if you fall into the high-fat-low-carb lifestyle, by all means, nix the applesauce and use 1/3 cup coconut oil.

Last but not least, this did not make what I would call “Sandwich Bread.” I mean, you COULD make a sandwich with it, but it would be an awfully tee-tiny sandwich. So, I think that is a little misleading. I suppose if you tried doubling the recipe, then maybe you could. If you try that, let me know! If I try it, I’ll let YOU know! 🙂 That said, while it did not make “Sandwich Bread” it made an AWESOME substitute for the average dinner roll.

I’ll also add – it freezes BEAUTIFULLY! So, this would be a great thing to make a few batches of ahead of time and freeze for the holidays! It does really well as the “day-old” bread Thanksgiving Dressing as well!

So – try this! Let me know how you like my version of this recipe!

“5 Minute” Grain Free Bread

Makes 12 slices

Ingredients:

  • 1 cup almond flour
  • ¾ cup arrowroot flour + more for dusting pan
  • ½ cup ground flax seeds
  • ½ tsp sea salt
  • 2 tsp baking powder
  • Optional: 1 tsp fresh or 2 tsp dried herbs of choice
  • 2 tbsp coconut oil, solid
  • 3 tbsp unsweetened apple sauce
  • 4 cage free eggs
  • ¼ cup room temp, filtered water
  • 1 tsp apple cider vinegar

Directions:

  • Preheat oven to 350 degrees F.
  • Spray a standard loaf pan with cooking spray and dust with a little arrowroot flour.
  • In a blender or food processor, combine all of the ingredients on low speed. Stop once to scrape down the sides and combine again.
  • Pour the batter into the loaf pan.
  • Bake for 35 minutes, until golden on top.

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Paleo Baked Chicken Tenders with Honey Mustard Dipping Sauce

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As a Nutritionist, I get requests from clients all the time about how to make the typical “unhealthy” recipe, clean; or “What are good substitutes for _______?”

I have one client, in particular, who is coming off of a long-time habit of daily runs to Chick-Fil-A for Sweet Tea and Chicken Nuggets. She has 3 kiddos under the age of 6 and sometimes, life gets so busy, you just start doing what’s easiest and then before you know it, what’s easiest has caused you to gain 20 pounds and you feel absolutely exhausted. In an effort to give her something that could be her new go-to for Chicken Nuggets, I came up with this recipe. In full disclosure – I was not sure these were going to turn out that well. I literally took the first bite and kind of cringed – you know, just waiting for them to taste, well, “meh…” I mean, how do you beat Chick-Fil-A? Oh, but I did! Seriously. I win, Chick-Fil-A! On ALL counts! Mine taste better – that’s right… You heard me. I said it! Mine are obviously healthier and totally gluten, grain and dairy-free.

So, while these chicken tenders are not quite as easy as pulling through the drive-thru, you will feel fabulous after eating them and they won’t steal your energy.

This recipe can be made in double or triple batches and then frozen so that you can easily grab a few out of the freezer, wrap them in foil, pop them into the oven under the broiler for 3-4 minutes and they’ll be ready for the kiddos for lunch or dinner in no time! Alternatively, dip them into the batter and place on a baking sheet, pop into the freezer overnight and allow them to freeze raw. Once frozen, place in a large ziploc baggie and back into the freezer. When you’re ready to make them, pull out as many as you need, place on a baking sheet and into the oven per the directions below, but for an additional 4-5 minutes, as they will need to thaw in the oven. By freezing the latter way, they will take a little longer, but be more juicy/tender.

Hope you enjoy!!

Paleo Baked Chicken Tenders with Honey Mustard Dipping Sauce

Ingredients for the Chicken:

  • 1lb free range, boneless, skinless chicken tenders
  • 1 ½ cups almond flour
  • 1 ½ tbsp paprika (plain or smoked, depending upon your preference)
  • 1 tsp garlic powder
  • 1 ½ tsp ground cumin
  • ¼ tsp cayenne pepper
  • ½ tsp ground turmeric
  • ½ tsp black pepper
  • 1 ½ tsp sea salt
  • ¾ cup coconut milk
  • 3 tsp apple cider vinegar
  • 2 cage free eggs or 4 egg whites
  • coconut oil cooking spray

Ingredients for the Dipping Sauce:

  • ½ cup Primal Kitchen brand avocado oil mayonnaise
  • ½ tbsp raw/local honey
  • 2 tbsp yellow mustard
  • 1 tbsp dijon mustard
  • 1 tbsp grain mustard
  • 1 tbsp honey mustard
  • 2 tbsp Bragg’s apple cider vinegar
  • pinch of sea salt and black pepper, to taste

Directions:

  • First, make the dipping sauce, if using. Combine all ingredients for the sauce in a small bowl. Whisk until well combined. Cover and place in the fridge for a chilled sauce or leave on the countertop if you prefer.
  • Preheat oven to 375 degrees F and cover a large baking sheet with foil and spray generously with cooking spray.
  • In a medium bowl, whisk the coconut milk and apple cider vinegar together. Let sit for 5 minutes.
  • While the milk is resting, in another medium bowl, mix together almond meal, paprika, garlic, cumin, cayenne, turmeric, black pepper, and sea salt.
  • Once the “buttermilk” has rested for 5 minutes – up to 10 minutes, whisk the eggs in and then season with a pinch of sea salt and black pepper.
  • Dredge each piece of chicken in milk/egg mixture and then coat with flour/spice mixture.
  • Place chicken onto the baking sheet in an even layer. Bake on the middle rack of the oven for 15-20 minutes, until golden or a meat thermometer reads 160 degrees.

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Lemon Poppyseed Muffins – 2 ways!

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Primal or Paleo? That is the question. Or, how about both and more muffins for all!?!

LINK Endurance coaches moderation and not living in any extreme. While we completely stand behind the concept of Paleo, we also recognize that it is not for everyone. We do not believe that “one ‘diet’ fits all” — everyBODY is different and therefore needs to be fed/cared for differently. Hence, our holistic approach.

Before I get carried away with that (I’ll save our Podcasts and Facebook Live sessions for that!) let’s dive into these recipes! It’s summer and nothing sounds better to me right now than CITRUS! It’s cool,it’s refreshing, it’s hydrating! …did you know that by adding lemon or lime to your water, your cells absorb the hydration from the water more? A little trivia for you! So I decided to make these LEMON Poppyseed Muffins two ways — a Primal version, which includes a high quality dairy and a Paleo version which is completely grain free and dairy free.

Both make easy grab-and-go Breakfasts, snacks to take to school or the office, pre/post workout fuel, etc!

Make one or the other or both – you’ll love them! And let us know how they turn out! And if you make both — let us know which one is your favorite!!

primallemonpoppyseedmuffins2

Primal Lemon Poppyseed Muffins

Primal Lemon Poppyseed Muffins:

Makes 12 muffins…

Ingredients:

  • 2 cups almond flour
  • ½ cup tapioca flour
  • 3 tbsp coconut flour
  • ½ tsp baking soda
  • 1 tsp baking powder
  • ½ tsp sea salt
  • ¾ cup 2% or Full Fat PLAIN grass fed Greek Yogurt
  • zest of 1 large lemon
  • juice of 1 large lemon (approx. ½ cup)
  • 3 large, cage-free eggs
  • ¼ cup + 1 tbsp raw/local honey
  • 1 tbsp vanilla extract
  • 2 tbsp poppy seeds

Directions:

  • Preheat oven to 350 degrees F.
  • In a large bowl combine almond flour, tapioca flour, coconut flour, baking soda, baking powder and sea salt. Whisk to combine.
  • In a separate bowl combine yogurt, lemon zest, lemon juice, eggs, honey and vanilla extract. Whisk well to combine. (Word to the wise: zest the lemon before you juice it…)

lemonpoppyseedmuffinszest

lemonpoppyseedmuffinsjuice

  • Add wet ingredients to dry ingredients and fold together with a spatula to combine.

lemonpoppyseedmuffinswetdry

  • Stir in poppy seeds.

lemonpoppyseedmuffinsPRIMALbatter

  • Line a muffin tray with paper liners or grease well with cooking spray or ghee/Kerrygold Butter and divide batter evenly (I use a large soup spoon for this…)

lemonpoppyseedmuffinstinwithliners

  • Bake for 20-25 minutes.
  • Remove from oven and let cool in muffin tin for 10-15 minutes.
  • Remove from muffin tin and allow to cool on a wire rack or in a single layer on a large plate.
  • The muffins will keep for several days in an airtight container in the fridge or you can freeze them up to 3 months.
paleolemonpoppyseedmuffins

Paleo Lemon Poppyseed Muffins

Paleo Lemon Poppyseed Muffins:

Makes 12 muffins…

Ingredients:

  • 2 cups almond flour
  • ¼ cup coconut flour
  • ½ tsp baking soda
  • 1 tsp baking powder
  • ½ tsp sea salt
  • ½ cup unsweetened applesauce
  • zest of 1 large lemon
  • juice of 1 large lemon (approx. ½ cup)
  • 3 large, cage-free eggs
  • ¼ cup raw/local honey
  • 1 tsp vanilla extract
  • 2 tbsp poppy seeds

Directions:

  • Preheat oven to 350 degrees F.
  • In a large bowl combine almond flour, coconut flour, baking soda, baking powder and sea salt. Whisk to combine.

paleolemonpoppyseedmuffinsdryin

  • In a separate bowl combine applesauce, lemon zest, lemon juice, eggs, honey and vanilla extract. Whisk well to combine. (Word to the wise: zest the lemon before you juice it…)

paleolemonpoppyseedmuffinswetin

  • Add wet ingredients to dry ingredients and fold together with a spatula to combine.
  • Stir in poppy seeds.

paleolemonpoppyseedbatter

  • Line a muffin tray with paper liners or grease well with cooking spray or ghee/Kerrygold Butter and divide batter evenly (I use a large soup spoon for this and it makes it very easy…)

lemonpoppyseedmuffinstinwithliners

  • Bake for 20-25 minutes.
  • Remove from oven and let cool in muffin tin for 10-15 minutes.
  • Remove from muffin tin and allow to cool on a wire rack or in a single layer on a large plate.
  • The muffins will keep for several days in an airtight container on the counter or you can freeze them up to 3 months.

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Paleo Italian Turkey Meatballs with Homemade Marinara

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Paleo Italian Turkey Meatballs

Makes 8-10 medium-sized meatballs…

Ingredients:

  • 1 lb. ground turkey breast
  • ½ small onion, grated
  • 3 garlic cloves, minced
  • ¼ cup minced fresh basil
  • ¼ cup almond flour
  • 1 egg
  • 2 tbsp tomato paste
  • 1 tsp ground oregano
  • ½ tsp salt
  • ½ tsp ground pepper
  • 1 tbsp olive oil
  • 1 jar (approx. 3 cups) marinara sauce
    • THIS is the one I like or you can make your own (see my recipe below)!***

Directions:

  • Add turkey through ground pepper to a large bowl and mix well with your hands or a wooden spoon.
  • Divide the mixture into 8-10 meatballs. Place on a large plate or baking sheet.

Heat the olive oil in a heavy, large frying pan over medium-high heat. Add the meatballs – being sure they have space between them, otherwise they will steam – you want a little crust on them for flavor. Sauté until browned on all sides, about 2:30-3 minutes per side. Turn off heat.

 

 

 

 

 

 

  • Transfer the meatballs to a plate. Pour off any excess oil. Add the marinara sauce.
  • Return all the meatballs to the pan and cover. Turn the heat to medium-low and simmer until the sauce thickens slightly and the meatballs are cooked to 160 degrees F – approx. 5-7 minutes.

  • Season the sauce, to taste, with salt and pepper.
  • Serve over zucchini/squash noodles or cauliflower rice.

Notes:

  • I’ve only found this brand at Central Market – Dallas Whole Foods don’t carry it, unfortunately. I like it so much because it has very clean/organic ingredients and 25mg of sodium per serving and I honestly don’t feel the need to salt it further. Most jarred sauces have anywhere from 210mg – 510mg of sodium PER serving! So if you cannot find this one, Monte Bene is another good one – higher in sodium per serving but lower than most and clean ingredients, and you can find it at just about any grocery store.

 

Classic Italian Marinara  

Makes approx. 4-5 cups…

Ingredients:

  • Approx. 12-13 fresh tomatoes, peeled*** OR 32oz canned whole tomatoes
  • 2 tbsp olive oil
  • 1 small onion, diced
  • 1 carrot (½ should be grated and added to sauce, the other half should be added at the end of cooking and then removed)
  • approx. 15 baby bella or crimini mushrooms, sliced
  • 4 cloves garlic, finely minced
  • approx. 1/3 cup fresh basil leaves, finely chopped
  • ½ tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 2 bay leaves
  • 1 tsp red pepper flakes
  • 1 tsp sea salt

Instructions

  • If using fresh tomatoes, first, peel them: Start a large sauce pot of boiling water. Using a pairing knife, cut a small “x” on the top of each tomato and drop into boiling water for 10-20 seconds and then place into an ice bath. Use the pairing knife or your fingers to gently peel the skin off of the tomatoes. Then, cut them into chunks. Set aside.
  • Then, pour the olive oil into a large stockpot over medium heat.
  • Add onion, grated carrots and mushrooms; sauté for approx. 2-3 minutes and then add garlic. Stir continuously so that the garlic doesn’t burn. Continue to sauté for another 3-4 minutes, until onion is translucent and tender and garlic is fragrant.
  • Add tomatoes, chopped basil leaves, thyme, oregano, parsley, bay leaves, red pepper flakes and sea salt.
  • Simmer on low heat for 90 minutes to 2 hours or until cooked down. Use a wooden spoon to gently mash the tomatoes as they cook down. ***Add carrot piece for the last 30 minutes to absorb acidity.
  • Once cooked down, remove bay leaves and piece of carrot.
  • Optional: Use an immersion blender to puree sauce until smooth; for a thicker/chunkier sauce, skip this step.
  • Use fresh or store in the fridge in an airtight container for up to 1 week.

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Grain Free Baked Cinnamon Sugar Donuts

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In an effort to share how relatable he is and that he doesn’t in fact eat all kale all the time, there is a story Mo shares when he first starts meeting with clients: When he used to Adventure Race, he would stop at Krispy Kreme and eat a dozen donuts, hot off the belt and chase it with a carton of milk, before all of his races. ***I am smiling as I type this*** I honestly wouldn’t put it past him to repeat this today!

Me? Well, I crave a good donut every six months or so – I’d honestly rather have a piece of cake. But when that craving hits — I. WANT. A DONUT! And I want it NOW!

I see all of these recipes on Pinterest of beautiful donuts – it just sounded too good to be true – you’re telling me that a grain free, BAKED donut can taste as good as a hot off the belt Krispy Kreme donut? Well no, not exactly… BUT, what I WILL tell you is you will feel AWESOME after you eat these and you won’t crave that Krispy Kreme anymore and you will actually have done your body some good by eating it – that’s right – you heard me – a donut that is good for you. I mean, no, there is no spinach in it! But – fiber from the flaxseed, anti-inflmmatory properties of the spices, blood-sugar lowering effects of the cinnamon and apple cider vinegar and healthy fats from the coconut milk which will help you ABSORB all of the above nutrients… AND this new, awesome grain free PALEO FLOUR!

See? How can you resist? MAKE THESE! And then freeze what you don’t eat and pull them out next time you get a craving for a Krispy Kreme. You’ll thank me later. You’re welcome. 🙂

Grain Free Baked Cinnamon Sugar Donuts

Makes 8 medium donuts…

Directions:

  • 2 cups Bob’s Redmill Paleo flour
  • 2 tbsp ground flaxseed
  • 2 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp fine sea salt
  • ¼ tsp nutmeg
  • ¼ tsp allspice
  • ¼ tsp ground cloves
  • 1 tbsp ground cinnamon  + 2 tbsp for garnish
  • ¼ cup coconut sugar + ¼ cup for garnish
  • ½ cup unsweetened applesauce
  • 1 cup canned LIGHT coconut milk
  • 1 tsp apple cider vinegar
  • 1 tsp vanilla extract

Directions:

  • Preheat oven to 350 degrees F.
  • Spray donut pan with coconut oil cooking spray and set aside.
  • In a large bowl combine flour, flaxseed, baking powder, baking soda, salt, and spices.
  • In a medium bowl mix sugar,  applesauce, coconut milk, apple cider vinegar and vanilla.
  • Pour wet ingredients into dry ingredients and mix until combined.
  • Pour the mixture into your donut pan, filling each spot just to the top.
  • Bake for approx. 18 minutes or until a skewer removes clean and the edges have pulled in from the sides.
  • Let cool in the pan for another 5 minutes. Gently run a knife around each donut to loosen from the pan. Cover the pan with a piece of foil and flip over so that all donuts fall out. Set the pan aside.
  • Combine 2 tbsp cinnamon and ¼ cup coconut sugar in a small bowl and mix well to combine.
  • Lightly spray the top of each donut with a little coconut oil cooking spray and dunk into the cinnamon/sugar mixture until the top is coated. Set back onto foil, uncoated side down.
  • Store in an airtight container for up to 7 days on the counter, 15 days in the fridge or 3 months in the freezer.

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