Category Archives: breakfast

Wednesday, April 10, 2013

3-Ingredient Grain Free Banana Pancakes

This week on Facebook I shared three videos (1, 2, & 3) featuring Elaine Gottchall speaking about gut health and the Specific Carbohydrate Diet (SCD).  Elaine is the author of the popular and ground breaking book, Breaking the Vicious Cycle.  Her book delineates the SCD and her research and science behind the nutrition, the mind/gut connection, and why it’s important to avoid certain foods when healing a compromised digestion.  Here is more about this inspiring lady.  I highly recommend this book to anyone looking into healing their gut and immune system.  Personally, I’ve been on a healing journey since diagnosed with Crohn’s disease nine years ago, and just discovered this diet last year, crazy!  

I learn more and more about my body each year.  For example, it has become quite apparent that I am unable to digest nuts (even nuts that have been soaked and dehydrated).  As you know, nut flour is a staple in the grain free diet.  However, I eat nut flours very sparingly.  Since I don’t use a lot of almond flour, I rely on coconut flour, which is one of the three ingredients in this recipe.  These banana pancakes are 100% inspired by Elaine and her recipe suggestion in this video.  
I just HAD to give it a try.  



3-Ingredient Grain Free Banana Pancakes
The recipe is Paleo, SCD, and GAPS friendly.
  • 8 ounces ripe peeled banana (a little more than 2 medium - please weigh the banana for accuracy)
  • 2 large whole eggs + 1 egg white (my eggs weigh around 2.0 - 2.2 ounces each)
  • 3 tablespoons + 1 teaspoon coconut flour*
  • 2 to 3 teaspoons coconut oil (for cooking/frying)
  1. Smash the bananas in a bowl with a fork until the mixture is wet and smooth.
  2. Add in the two whole eggs and the one egg white and whip with a fork until well incorporated.
  3. Add in the coconut flour and mix thoroughly. Allow to rest for 3 to 5 minutes.
  4. While the batter is resting, heat the coconut oil in a non-stick pan or cast iron skillet.
  5. Mix the batter again and add to the skillet in small scoops (I like doing two tablespoons at a time). Remember to cook on a low heat so the inside cooks through without burning the outside. Cook on each side for about 3 minutes. Cooking in oil like this takes a little skill. It's new to me, so it took me a few tries to get the heat right and to know when to flip. The less batter you use obviously, the easier they are to manage.
  6. Transfer to a plate and drizzle with honey!
*When measuring coconut flour: (1) scoop (2) level off.

Smaller scoops are easier to manage (about 2 heaping tablespoons of batter each)



A drizzle of honey tops these puppies off perfectly
Shared on: Gluten Free Wednesdays, Real Food Wednesdays, Whole Foods Wednesdays, Whole Food Fridays, Fat Tuesday, Slightly Indulgent Tuesdays, 
Posted by Amber at

Labels: breakfast, GAPS, grain free, nut free, Paleo, SCD, snacks.


Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

Monday, April 1, 2013

Chocolate Chip Banana Muffins (gluten free, dairy free, cane-sugar free)

It seems I’ve had it all wrong.  You see, I tried to perfect gluten free vegan baking before I was successful in simply gluten free baking!  I have plenty of experience with traditional baking from years of helping my baking-extraordinaire Gramie bake everything from apple pie to German chocolate cake (from scratch).  But for me, attempting to perfect gluten free vegan baking first was not the best order of things.  Especially for someone who never really loved to bake as an adult.  Case in point – it took me nearly 4 months to feel comfortable sharing my gluten free vegan chocolate cake recipe after making it like 15 times, and I am STILL tweaking it here and there.  Blasted baking.  If you follow my blog you know I’m not a huge baker and don’t really enjoy it.  And now please allow me to reframe that thought.  I did not really enjoy baking until I made these muffins.  For the first time I think I felt what avid bakers feel: exhilaration.  I created a baked good that was fantastic and it workedit actually worked, and tasted awesome!! What a rush.  Anyway, I do believe I have fallen in love (in a big way) with baking.  I plan on experimenting much more with gluten free baking and bulking up that sorry excuse of a baking section on my recipe page.  I hope you try this recipe.  Especially if you’re new to gluten free baking, this will be a great starter recipe for you.  Listen, if I can do it, you can FOR SURE do it.  I promise.  Be sure to read over my notes below before you get going.  Salud.
Chocolate Chip Banana Muffins 


-10 ounces of peeled banana (about 3 largish bananas)
-1/2 cup coconut sugar (3.0 ounces)
-2 room temp eggs (weighing 4.5 ounces with shell)
-3 tablespoons full fat canned coconut milk
-1/2 cup melted coconut oil
-1 teaspoon vanilla
-1/2 teaspoon liquid stevia

-80 grams sorogum flour (3/4 cup)
-100 grams brown rice flour (3/4 cup)
-60 grams tapioca starch (1/2 cup)
-1 teaspoon baking power 
-1/2 teaspoon baking soda
-1/4 teaspoon xanthan gum (if you can’t use xanthan gum, try 1 teaspoon of psyllium husk instead). 
-1/2 teaspoon salt
-1/2 cup Enjoy Life mini chocolate chips (optional, these contain cane-sugar).  I like mine with chopped walnuts. 

How To:
Preheat oven to 350 degrees 
1.  In a bowl add in the banana and mash it around for a bit with a fork until it’s a wet mixture.  Then add in all the other wet ingredients and mix everything with a hand mixer (or stand mixer) for 45 seconds on medium speed.
2.  In another bowl, add in the dry ingredients (except the chocolate chips) and whisk everything together until everything is well incorporated.  
3.  In small batches, add in the dry ingredients to the wet ingredients and continue mixing with the hand mixer.  Mix until everything is well incorporated.  The batter will be somewhat think.    
4.  Add in the chocolate chips and stir by hand.  
5.  Fill muffin cups 3/4 full with batter.  The muffins will rise quite a bit here, so don’t over fill them.  This recipe makes 12- 14 muffins (depending on how full you make the cups).
6.  Top muffins with chopped walnuts and coconut sugar 
7.  Bake for 18 minutes on the middle rack.  
8.  Remove the muffins from the muffin tin and allow to cool on a cooling rack.  

*When baking, I suggest following the weight of the ingredients exactly (even the banana).  This might mean investing in a small kitchen scale.  I cannot guarantee results if the recipe is not followed as specified and measurements are not accuratejust sayin’.
*For wet ingredients use only a 1 cup glass Pyrex for measuring.  *For dry, use metal measuring cups.  And when measuring flours, spoon the flours into the measuring cup, then level off with a knife.  Never pack in the flour. 
*The muffins will stay moist for 3 or 4 full days at room temp in a container.  
*Oh, and I only use these large baking muffin cups.

  These muffins are incredibly light, yet moist.  They have been taste tested many times (and by traditional eaters) with rave reviews.  I’m very proud of this recipe and I hope your family enjoys it too! 
Coconut butter tastes fabulous on top of these puppies 
Shared on: Melt in your Mouth MondaysMotivate Me MondaysMealtime Monday My Meatless Monday, On The Menu Monday, Mix It Up MondayAllergy-Free WednesdaysFat Tuesday, Slightly Indulgent Tuesdays, Gluten Free Wednesdays, Real Food Wednesdays, Whole Foods Wednesdays,  Pennywise Platter Thursdays, Fresh Bites Friday, Show  Off Friday, 
Posted by Amber at

Labels: allergy-friendly, breakfast, cane sugar free, dairy free, gluten free, snacks.


Leave a Reply

Your email address will not be published. Required fields are marked *

Monday, May 7, 2012

On The Farm: Strawberry Picking! (Strawberry pancakes, strawberry popsilces, and Beth’s strawberry coconut breakfast cookies). Strawberries are taking over my kitchen – and I love it!!

Last weekend we went to a local organic strawberry patch (just up the road from our house in fact). Still a little early in the season, but the kids had an absolute blast searching for those little red berries (okay and so did mommy, I’m such a wannabe farmer).  We came home with a box full of berries and the first thing I made was Strawberry Coconut Breakfast Cookies from Beth @ Tasty Yummies (see below).  They were a total hit with the family!  Thank you for a great recipe Beth.  
This week I’ll be sharing a few additional simple recipes with strawberries.  See below for strawberry teff pancakes and sugar free strawberry cantaloupe popsicles.  
Stayed tuned for: strawberry lemon shortcake and strawberry smoothies!!

Here are Beth’s Strawberry Coconut Breakfast Cookies.  
These are a must! Check out the recipe.  

Strawberry Teff Pancakes with Maple Coconut Whipped Cream:
-1 1/2 cups teff flour 
-1 1/2 cups filtered water
-2 tablespoons honey (vegan use maple syrup) 
-3 tablespoons oil (coconut is good)
-1 teaspoon baking soda
-1 teaspoon cream of tarter
-1/4 teaspoon salt 
-1 cup chopped fresh strawberries 

How To:
1.  Combine above ingredients and mix (except strawberries).  Fold in berries.  Let batter rest for 1 minute.  Stir and make pancakes (we use a countertop griddle).
2.  See here for maple coconut cream topping.
Sugar-Free Strawberry Cantaloupe Popsicles:

-12 ounces fresh strawberries
-12 ounces fresh cantelopue
-Vanilla stevia to taste (I use NuNaturals) 

How To:
1.  Combine ingredients in food processor until desired consistency (it’s fun to leave a few strawberry chunks in there).
2.  Makes 6 of these popsicles, I also have these which are super fun (purchased at my local Natural Foods Coop).
Shared on: Just Another Meatless Monday, Melt in your Mouth Mondays, Monday Mania, Ruth’s Real Food 101 (Mondays), Slightly Indulgent Tuesdays, Traditional Tuesdays, Fat Tuesdays, Kids in the Kitchen, Real Food Wednesdays, Allergy-Free Wednesdays, Gluten Free Wednesdays , Whole Food Wednesdays, Pennywise Platter, Simple Lives Thursday, It’s a Keeper Thursday, Raw Foods Thursday, Wellness Weekend, Fresh Bites Friday, Freaky Friday, Fight Back Friday, Friday Food, Potluck Party Friday, Potluck Party Friday: Summer Fruits, Super Food Sundays, 
Posted by Amber at

Labels: allergy-friendly, breakfast, dairy free, dessert, gluten free, on the farm, sugar free, summer treats.


Leave a Reply

Your email address will not be published. Required fields are marked *

Saturday, April 7, 2012

Baked Apple and Cranberry Crumble

It’s spring planting day today…but before I dive into that I just HAD to post this recipe really quick.  So I wanted to start the day off right with a Paleo breakfast, but didn’t have a lot of time and didn’t want eggs.  Enough with the eggs! So I literally threw this together with what I had on hand here in my kitchen…and it was AMAZING.  Scott’s eyes rolled back in his head when he took a bite, so there you go.  And the kids will be eating this for snack today (no fuss with snack time).  I’m sure most of my readers will have these ingredients on hand.  One thing I’ve learned with Paleo is you MUST get creative with meals, and especially breakfast.  Throw those old meal traditions out the window.  For breakfast I often eat Paleo legal bread/muffins/rolls, leftovers are a big one (soups, roasted veggies, chicken with fruit, Paleo legal granola with nut milk, eggs of course, mixed with veggies).  Point is, be creative and just eat anything you can that makes you body feel good.  Get those calories, and please always eat breakfast.  Okay, off to play in the mud. Have a great weekend!

Baked Apple with Cranberries (Crumble)
  • 1 pound of organic green or red apples, peeled and chopped (about 4). I weighed out the apples after peeling and slicing.
  • 1 cup dried cranberries
  • 3 tablespoons fresh grapefruit juice, orange juice, or lemon
  • 3 tablespoons honey
  • 1 teaspoons vanilla
  • 1 teaspoons cinnamon
  • Pinch of salt
  • 1 cup room temperature ground almonds, or almond flour (I grind my own here at home. First in the food processor, then with a coffee grinder to created a finer flour)
  • 3 tablespoons room temperature coconut oil
  1. Preheat oven to 400 degrees
  2. In an 8x8 glass Pyrex baking dish, mix together the apple cranberry filling
  3. In a separate bowl, with hands, mix ground almonds with the room temperature coconut oil. Break up the coconut oil as much as you can. Then sprinkle on top of apple cranberry filling. You could double this topping, but I had some ground almonds sitting on my counter, so bam, I used them.
  4. Bake uncovered for 20 minutes.
Vegan option: substitute maple syrup or coconut nectar for honey, or any other vegan sweetener of choice.


Shared on: Just Another Meatless Monday, Melt in your Mouth Mondays, Monday Mania, Slightly Indulgent Tuesdays, Traditional Tuesdays, Fat Tuesdays, Kids in the Kitchen, Real Food Wednesdays, Allergy-Free Wednesdays, Gluten Free Wednesdays, Whole Food Wednesdays, Full Plate Thursday, Pennywise Platter, Simple Lives Thursday, Frugal Food Thursday, It’s a Keeper Thursday, Freaky Friday, Wellness Weekend, Fresh Bites Fridays, Lunch Box Love Fridays, Feed Your Soul Friday, Superfood Sunday 
Posted by Amber at

Labels: breakfast, dessert, grain free, Paleo, SCD, vegetarian.


Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

Wednesday, January 11, 2012

Parfaits with Panache: Persimmon-Cranberry Pudding with Coconut Ginger Granola (vegan, gluten free, cane-sugar free)

There is just something about a creamy pudding (or yogurt) and granola that is deliciously lovely.  It’s the most divine afternoon snack.  When I made my persimmon cranberry pudding (which is a nice yogurt substitute for me) I knew a granola was soon to follow.  It’s like the snappy shoes after the cute dress.  I’m very pleased with this granola recipe.  It’s sweet, but not too sweet, full of protein and fiber.  I make one batch and we are set for the week.  My husband loves it on yogurt, my kids enjoy it on pudding and dairy free ice cream, and this granola makes an outstanding cereal.  
 There are so many variations of granola, endless really, but I have to say I’m hooked on this recipe and hope you enjoy it too!
See here for vegan persimmon cranberry pudding recipe

-2 cups certified gluten-free rolled oats (omit and sub more nuts and coconut for grain-free)
-1 cup unsweetened shredded coconut 
-1/2 cup raw almonds
-1/2 cup walnuts
-1/2 cup pumpkin seeds
-2 tablespoons hemp seeds
-1 tablespoon chia seeds
-1/8 teaspoon salt
-1/2 teaspoon cinnamon
-1/2 teaspoon ginger 
-1/4 cup honey
-1/4 cup coconut nectar
-1 teaspoon vanilla 
-2 tablespoons oil

How To
Preheat oven to 375
1.  Combine oats and coconut
2.  In food processor (with S-blade), chop up almonds until they are in little bits and then add to oats and coconut
3.  In food processor, chop up walnuts and pumpkin seeds until in small bits, add to mixture.  Add hemp, chia, salt, ginger and cinnamon.
4.  Mix well.
5.  In separate bowl add honey, coconut nectar, oil and vanilla.  Mix well with spatchula (I use a silicone). 
6.  Add wet ingredients to dry and mix (with hands preferably) until the entire mixture is well incorporated and moist.

A note on how to cook the granola:

a.  If you prefer a chewy, soft granola, use this method:

-Spread mixture out on a silicone baking mat (I don’t know how this would turn out on unbleached parchment paper or just a baking sheet, but please let me know if you try).  Okay, so spread it out until it reaches all edges and tap it down a bit.  Place the mat on a baking sheet.   
Bake for 10 minutes.  

It will look something like this:

b.  If you prefer a hard, crunchy granola use this method:

-Spread mixture out on a silicone mat until it reaches all edges and tap it down a bit.  Place the mat on a cookie cooling rack and place directly in the oven.  Bake for 8 minutes.  
It will look something like this:


I went a little crazy over the Holidays and made like 10 batches of this granola and gave it as gifts.  I’m pleased to say it was well received by all!

 Shared on: Slightly Indulgent Tuesdays, Pennywise PlatterMiz Helen’s Country CottageTraditional Tuesdays, The Healthy Home Economist, Fat Tuesdays, Ruth’s Real Food: 101Real Food WednesdaysGluten-Free WednesdaysJust Another Meatless MondayMelt in your Mouth Mondays, Lunch Box Love Fridays, Monday Mania, My Meatless Mondays, Mealtime Monday
Posted by Amber at

Labels: breakfast, cane sugar free, dairy free, gluten free, snacks.


Leave a Reply

Your email address will not be published. Required fields are marked *

Monday, October 24, 2011

Pumpkin Spiced Teff Pancakes with Maple Coconut Whipped Cream and Toasted Pecans

I know this looks like a breakfast, and in theory it is, but can I tell you that it tastes like dessert!  And why shouldn’t one start the day on such a sweet note?  Sweet and healthy that is.  My two and a half year old son, Ethan, thought I gave him cake this morning.  We were all laughing as he declared, “More cake please Mommy!”

This teff pancake recipe (sans the banana – and plus 2 Tbsp of water)
-1/2 cup fresh, plain pumpkin puree (how to make pumpkin puree)
-1/2 teaspoon pumpkin pie spice mixed with the 1/2 cup pumpkin puree

How To
1.  Mix dry ingredients in a bowl
2.  Mix wet ingredient with pumpkin puree and additional water
3.  I would take caution with adding any additional sweetener to the batter. The dish becomes very sweet with the maple coconut whipped cream.  The pancakes are meant to compliment, rather than overpower the other flavors


Maple Coconut Whipped Cream:
-1 can cold Thai Kitchen coconut milk – you may need this brand due to this issue with coconut milk
-2 teaspoons vanilla
-3 tablespoons maple syrup, or to taste (we love grade B)
-1/2 teaspoon thickener of choice (if the coconut cream is too runny, you just never know from can to can).  I like to use xanthan gum to thicken.  Works great.

How To
1.  Refrigerate the can of coconut milk for at least 3 days prior to use (I usually leave it in there for a week or more).  In fact, I store about 5 cans of coconut milk in the fridge and use them as needed.
2.  Scoop out the cream into a bowl, not the coconut water (which you will see at the bottom of the can; save that for another day and recipe).
3.  Add vanilla and maple syrup to coconut cream and blend with a hand mixer.  Add in thickener if needed.
4.  Store remaining cream in refrigerator.  It will also thicken quite a bit in the fridge, so this is a good idea to make the day before!

Oh, and don’t forget to lightly toast those pecans!

Shared on: Freaky Friday, Fresh Bites Fridays, Lunch Box Love Fridays, Fight Back Friday, Friday Food, Make It Gluten Free Tuesdays
Posted by Amber at

Labels: breakfast, fall cuisine.


Leave a Reply

Your email address will not be published. Required fields are marked *

Tuesday, September 13, 2011

Lox of Love with Dairy Free Dill Cream Cheese

 During my weekly grocery shopping I passed some lox and started to dream about cream cheese and bagels.  I don’t spend too much time in this dream world though (because there is always a tasty alternative to be had) and popped those lox into my basket with a grin along with some gluten free English muffins.  Before bed I put  1/2 cup of cashews in some water to soak until morning and breakfast was nothing short of a dream come true.  This recipe is based off THIS vegan/dairy free “sour cream.”  

–These gluten-free English muffins
-1 package of wild caught Lox
-1/2 cup cashews, soaked for at least 4 hours (I soak mine for around 6) 
-1 teaspoon dried dill
-1/4 to 1/2 teaspoon salt (to taste) 
-3 tablespoons fresh lemon juice (more or less to your sour preference)
-3 tablespoons filtered water (or more until desired texture)

How To
1.  To make the cream cheese place soaked cashews in blender with salt, dill and add 3 tablespoons of water and 3 tablespoons of lemon juice.  Blend.  Continue blending and adding water or lemon juice until your desired consistency is achieved.  I prefer a thicker spread and used more lemon for a sour taste.  
2.  Toast English muffins
3.  Add lox
4.  Make your favorite cup of tea and enjoy an elegant breakfast.

Shared onFresh Bites Friday, Fight Back Friday, Friday Food, Show Off Friday, Freaky Friday, Slightly Indulgent Tuesdays, 
Posted by Amber at

Labels: breakfast, dips and spreads, snacks.


Leave a Reply

Your email address will not be published. Required fields are marked *

Monday, September 5, 2011

Vegan Banana Teff Pancakes

When it comes to pancakes we are all about the teff in this house.  I happen to adore the flavor of teff and these pancakes are lovely.  We tried for years to find a suitable dairy free and gluten free pancake and so when we came across THIS teff recipe for pancakes by Tori’s gfcfsf blog, we fell in love! Believe it or not this recipe is egg free.  We made a few minor adjustments to the original recipe, but all in all, it’s a great one.  And so easy to make.  Perfect for those lazy weekend mornings, with so much wonderful flavor.  We like them plain or with banana.  Sooo good!  
-1 1/2 cups teff flour (do not pack down flour…unless you want a really thick pancake)
-1 teaspoon baking soda
-1 teaspoon cream of tarter
-1 1/2 cups filtered water
-3 tablespoons walnut oil
-3 tablespoons honey or coconut nectar
-1 ripe banana – mashed up with a fork

How To
1.  Mix together dry ingredients
2.  Mix together wet ingredients

3.  Add wet to dry, incorporate

4.  Add to griddle, flip, eat, enjoy!
Teff flour is very flavorful, so we usually don’t add much, just jelly or syrup, but once in a while we get fancy.  A fruit compote is a favorite and easy to create by simmering frozen or fresh fruit (such as blueberries or strawberries).  We prefer to add a touch of honey and that’s it for a fresh fruit sauce.
Posted by Amber at

Labels: breakfast, nut free, vegan.

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *