Category Archives: Breakfasts

Gluten free, dairy free, paleo, sugar free, grain free breakfasts

Pumpkin Spice Muffins

| 0 Comments | Apps, Snacks & Sides, Beatty Protocols, Breakfasts, Recipes, Treats

Pumpkin Spice Muffins | grain free, gluten free, nut free | AmandaNaturally.comWell it’s about time I posted a pumpkin recipe this fall!

I’m a huge fan of the pumpkin-spice obsession that occurs as of October 1. Normally I stick with homemade pumpkin spice lattes using my pumpkin spice creamer, but sometimes I get a little more creative.

Case in point, this recipe for pumpkin spice muffins! I opened a 500mL can of pureed pumpkin for a few PSLs last week and knew I was running out of time before the remaining pumpkin went bad, so I whipped up a few dozen of these bad boys.

I have a feeling these Pumpkin Spice Muffins will become a common occurrence in our household!

NOTE: you will likely want to double this recipe. If you don’t think you will be able to finish them within a week (you will though, trust me), they freeze really well!

PS. Have extra pumpkin puree? Why not make some delicious no bake pumpkin pie squares?

Pumpkin Spice Muffins
Serves 12
A delicious, fall-inspired muffin - free of grains, refined sugar and nuts! Safe for schools. Perfect for cool fall mornings.
Write a review
Save Recipe
Print
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Wet Ingredients
  1. 6 eggs, brought to room temperature
  2. ½ cup coconut oil, melted
  3. ¼ cup honey
  4. ½ tsp vanilla extract
  5. 1½ cups pumpkin puree
  6. ½ cup mashed ripe banana
Dry Ingredients
  1. 1 cup shredded coconut, unsweetened
  2. ½ cup coconut flour, sifted
  3. 1 tbsp pumpkin pie spice (increase if you like really spicy muffins)
  4. 1 tsp cinnamon
  5. ½ tsp sea salt
  6. ½ tsp baking soda
Optional Ingredients
  1. raisins
  2. chopped dates
  3. pecans
  4. walnuts
  5. chocolate chips
Instructions
  1. Preheat oven to 350F. Line muffin tin with silicon liners.
  2. Combine wet ingredients in a bowl.
  3. Combine dry ingredients in another bowl.
  4. Add dry ingredients to wet and mix really well. It will thicken up after a few minutes.
  5. Using an ice cream scoop, scoop a generous serving into each muffin liner. They don't rise a lot, so fill them up to the top!
  6. Bake for 30 minutes, or until set and slightly golden.
  7. Let cool and enjoy!
Notes
  1. It is important to have the eggs at room temperature so they don't cause the coconut oil to solidify. If you don't have time to leave them out, simply place them in a bowl and cover with hot tap water for about 10 minutes, while you prepare the rest of the ingredients.
  2. These muffins freeze really well so I always make a double batch and freeze half.
Amanda Naturally http://www.amandanaturally.com/

Fried Plantains

| 2 Comments | AIP, Apps, Snacks & Sides, Beatty Protocols, Breakfasts, Kitchen Tutorials, Recipes

Oh plantains – how I love thee!Fried Plantains | vegan, paleo, AIP | AmandaNaturally.com

Seriously guys, plantains are the best! Here’s why:

  1. They are incredibly versatile and can be used to make everything from biscuits and pancakes, to tortillas and nachos. Green plantains are savoury and a great alternative to potatoes. Ripe plantains (yellow, or yellow with brown spots) are super sweet and great for making batters.
  2. They last forever in your kitchen (well as long as you don’t eat them) because you can use them at all stages of their ripeness. Seriously, we’re talking weeks before they go bad!
  3. They cook up very quickly. Most people who have switched over to a real-food diet will agree with me when I say whole-food starches take a long time to prep! Sweet potatoes and squash take almost an hour in the oven, and sometimes (ok most times) I don’t have that kind of time! Fried plantains, as you’ll see in the recipe below, take 10 minutes.
  4. They are a very neutral starch, so unless you have a banana allergy, they are usually safe for most people.
  5. They are very nutrient dense (as opposed to grains and flours) and are full of the good kind of starch that feeds your beneficial gut bacteria.
  6. They are a great chip alternative, and while you can make your own, I highly suggest purchasing Inka Plantain Chips. (tip to all my Canadians out there – you can buy the Inka green plantain chips at Dollarama!!)
  7. They’re freakin’ delicious!

They do have one major downside – they’re definitely not local to where I live. So not only can that make them challenging to locate (note: Asian markets and ethnic grocery stores always have them), but it also means they have a high environmental footprint. I try to eat mostly local and seasonal – meat from local farmers, vegetables from a local CSA – but plantains, bananas and coconut are the one exception. Driving a Prius makes me feel a bit better about that!

Plantains can be a little intimidating the first time you make them, so my goal with this post is to show you how simple they are. This recipe is for fried green plantains, also called tostones or patacones, depending on where you’re from! These guys are reminiscent of a french fry or potato wedge. You can follow the exact same recipe for ripe plantains, but you won’t need to smash them halfway. Also they’ll be very sweet. Which ripeness you choose to fry up depends on the meal you’re preparing, your personal preference and if you have any plantains left that were allowed to ripen! 

Fried Plantains (a.k.a. Tostones)

1. Slice off the ends of your plantain and cut into 3 or 4 chunks, to make the next steps easier. 

 2. Score the skin of the plantain, being careful not to cut the flesh. Use your knife edge or fingernails to peel off the skin. It’s a lot tougher than a banana, but the flesh isn’t as delicate so no need to worry about bruising the plantain! 

3. Once the skin is removed, slice the plantains into about 1-2 cm discs. 

4. Heat a decent amount of fat in a frying pan over medium. I love using coconut oil for frying plantains because it really compliments the flavour of the plantain, but you can use any saturated fat (ghee, lard, bacon grease, tallow). You want the melted fat to be a few millimetres deep and covering the entire pan. 

5. Place the plantains in the hot oil and cook for 3-4 minutes. You will notice the bottom turning golden brown. Keep the burner at medium or less, you want the whole bottom half of the plantain to cook through as it turns golden brown. If they are cooking too fast, turn down the heat.

 6. Flip the plantains and cook another 3-4 minutes on the other side. 

7. Once they’re golden on both sides and cooked through (you shouldn’t see any raw plantain in the middle), remove a few at a time and smash them! Take a chef’s knife or a glass cup and gently and evenly press down on the plantain disc until it flattens.

 

 

 

8. As you smash the plantains, return them to the frying pan and continue until they’re all flat. Fry for 1-2 more minutes on each side, adding extra oil if you need.

9. Season liberally with sea salt and serve! 

 

Foods to Eat Fried Plantains With:

  • eggs and bacon, in lieu of hashbrowns
  • burgers, in lieu of french fries
  • tacos
  • pulled pork
  • beef carnitas
  • whipped coconut cream, cinnamon and berries (using ripe plantains)
  • pretty much anything because they rock.

 

So tell me, what’s your favourite way to use plantains? 

Never used them before? Give it a go and report back!

 

Fried Plantains
A simple, nourishing starch free that cooks up in only 10 minutes and is sure to please the whole family!
Write a review
Save Recipe
Print
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. Green plantains
  2. Fat (I prefer coconut oil because it really compliments the flavour of the plantain, but you can use any saturated fat - lard, bacon grease, tallow, ghee)
  3. Sea salt
Instructions
  1. 1. Slice the ends off of the plantain, and cut into 3 or 4 chunks.
  2. 2. Score the skin of the plantain, being careful not to cut the flesh. Use your knife edge or fingernails to peel off the skin.
  3. 3. Slice the plantains into about 1-2 cm discs.
  4. 4. Heat a liberal amount of fat in a frying pan over medium. Melted fat should be a few millimetres deep and covering the entire pan.
  5. 5. Place the plantains in the hot oil and cook for 3-4 minutes, until the bottom turns golden brown.
  6. 6. Flip the plantains and cook another 3-4 minutes on the other side.
  7. 7. Once they're golden on both sides and cooked through (no raw plantain in the middle), remove a few at a time and smash them! Take a chef's knife or a glass cup and gently and evenly press down on the plantain disc until it flattens.
  8. 8. As you smash the plantains, return them to the frying pan and continue until they're all flat. Fry for 1-2 more minutes on each side, adding extra oil if you need.
  9. 9. Season liberally with sea salt and serve!
Notes
  1. If you are using ripe plantains (which are just as awesome, but quite sweet), you do not need to smash them. Simply cook until golden brown on the first side, flip and cook to golden on the second side. Season with sea salt and serve!
Amanda Naturally http://www.amandanaturally.com/

Harvest Breakfast Hash

| 4 Comments | AIP, Apps, Snacks & Sides, Beatty Protocols, Breakfasts, Recipes

Harvest Breakfast Hash | Egg-Free | AIP | Paleo | AmandaNaturally.comHave you ever thought about how many different variations of flour + dairy + sugar make up our breakfasts in North America? It’s pretty astounding! Whether it’s a bagel & cream cheese, a bowl of cereal, toast with jam, eggo waffles and “maple syrup” (i.e. corn syrup + maple flavour), a muffin and a double double from Tim’s – it’s all the same thing, in a different form. And most importantly, it’s all crap. None of the foods we consider breakfast foods are actually food. They’ve all gone through an incredible amount of processing, and we’re left with nutrient-poor, albeit incredibly tasty, food-like products.

The one exception is eggs so boy oh boy do I capitalize on those when I’m working with clients! 

Interesting side note: someone can eat a bagel and cream cheese, or toast and PB every day for breakfast and not get bored of it, but try suggesting eggs every day for breakfast and you’ll immediately get a firm “but I couldn’t eat them every day, I need some variety”. Very interesting…

Anyways, eggs are super awesome in so many ways. They’re full of incredible nutrients, healthy cholesterol (yes I said healthy!) and lots of protein. Still worried they’re causing heart disease? Think again my friends and go read Eat the Yolks by Liz Wolfe from Real Food Liz.

Harvest Breakfast Hash | Egg-Free | AIP | Paleo| AmandaNaturally.com
Step 1: Chop Veggies
Harvest Breakfast Hash | Egg-Free | AIP | Paleo| AmandaNaturally.com
Step 2: Pile on the Bacon!

 

 

 

 

 

 

 

As awesome as eggs are for you, they’re also, sadly, a super common allergy. Not to mention they must be eliminated if you’re in the early stages of recovering from an autoimmune condition. And since we’ve already eliminated the other normal breakfast foods, once we eliminate eggs, we’re pretty much without breakfast foods. 

Now, when you’ve been following a real food diet for long enough, you start to think of food as food, and meals as meals, instead of breakfast food and breakfast. Heck, my favourite breakfast these days is soup – but that’s probably because bone broth makes my body feel so much better. Oh and soup’s awesome.

However, I can absolutely appreciate when my clients are a little hesitant about eating regular food for breakfast. I used to be a strict “breakfast food before 11am” person – it took me a while to get to soup and leftovers for breakfast. So with that in mind, I’ve created a delicious breakfast hash brown recipe, made with foods that are often consumed at breakfast and is egg-free! I bring you: Harvest Breakfast Hash!

Harvest Breakfast Hash | Egg-Free | AIP | Paleo| AmandaNaturally.com

This beautiful dish is filled with delicious goodies. Roasted sweet potatoes, smoky bacon, sweet apples and (this is going to floor my mom) fennel! Let me explain that comment in parenthesis…I hate fennel. Like absolutely despise it! I have always hated the flavour of black licorice, even as a kid, and fennel tastes like black licorice. Interestingly enough, black licorice is in the legume family, and since I have such a severe intolerance to legumes, I like to think my fierce aversion to licorice was my body’s attempt at protecting me! Now if only it had done that with milk…

Harvest Breakfast Hash | Egg-Free | AIP | Paleo| AmandaNaturally.com

So last week our food bin brought us a beautiful fennel bulb and I felt sick about throwing it straight in the compost. I had also read recently that roasted fennel is a much more mellow flavour. Also, I had used up all my eggs making banana muffins, so we had no eggs for Sunday brunch. So I figured I’d use the fennel in an egg-free breakfast hash – something I’ve been meaning to try for all my egg-free clients! And heck, if I hated it, I knew my husband would happily eat it all. So what happened?

I loved it!!

If you’re not sure, or you think you hate fennel, try it roasted in this recipe. If you really don’t like it, this recipe is still awesome with out it. Also, if you are lucky enough to tolerate eggs, slap a fried egg on top and let this hash soak up all the yolky goodness!

 

Harvest Breakfast Hash
An egg-free, autoimmune protocol-friendly breakfast that is packed with flavour! Makes an awesome side dish or salad topper as well!
Write a review
Save Recipe
Print
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 8 cups sweet potato, diced
  2. 1 bulb fennel, chopped
  3. ½ red onion, chopped
  4. 2 apples, cored and chopped
  5. 4-5 cloves of garlic, minced
  6. sea salt
  7. black pepper (omit if strict AIP)
  8. 1 lb pastured bacon, chopped
Instructions
  1. Preheat oven to 425F.
  2. Combine sweet potato, fennel, red onion, apple and garlic in a large roasting pan. Alternatively you can use 2 smaller pans or baking sheets.
  3. Add a liberal amount of sea salt and black pepper (if not strict AIP) and stir to combine
  4. Top with bacon pieces.
  5. Bake for 45 minutes, stirring 2 or 3 times.
  6. Broil for the final 5 minutes before serving.
Notes
  1. Omit fennel if you don't like it!
  2. Substitute butternut squash for SCD.
  3. Top with a fried egg if tolerated!
Amanda Naturally http://www.amandanaturally.com/

Harvest Breakfast Hash | Egg-Free | AIP | Paleo| AmandaNaturally.com

 

So tell me, have you gotten over the breakfast food for breakfast hump yet? If yes, what is your favourite non-traditional breakfast? If not, give it a go and report back!

Copyright 2014 Amanda Naturally | Design by The Nectar Collective