Breakfast Recipes
Blueberry Pancakes (Gluten Free)
Makes 16-20 yummy pancakes
1 1/4 cups arrowroot flour
3/4 cup buckwheat flour (it’s not wheat, it a gluten free grain that actually has intestinal healing properties!)
1 1/2 tsp baking soda
1 1/2 tsp baking powder
1/4 tsp pink Himalayan or sea salt
2 large eggs
1 tsp vanilla extract
2 1/2 cups buttermilk, or if you are dairy free, try a pure brand of almond milk like Three Trees or Malk made from only almonds and water, no fillers or gums
2 tbsp avocado oil plus extra to spray into the pan to cook pancakes (get an oil sprayer)
1 1/2 to 2 cups fresh blueberries
Pasture butter to spread on hot pancakes
Real maple syrup to pour over hot pancakes
In a large bowl, stir dry ingredients (flours, baking soda and powder, salt) until well mixed.
In a smaller bowl, whisk moist ingredients (eggs, vanilla, milk, oil) until well mixed.
Stir moist ingredients into dry ingredient bowl, then gently fold in blueberries. If you mash some blueberries, no worries! You’ll have beautiful blue swirls in your pancakes.
Heat a 12-inch or larger nonstick griddle like a Scanpan (preferable to teflon coated surfaces) over medium heat. Spray pan lightly with oil.
Using a 1/3 cup measuring cup, or smaller if you prefer smaller pancakes, pour batter into pan and cook until pancakes are bubbling on the surface. Bottoms of pancakes should be starting to become golden brown. Don’t burn them! It is better to check them before they burn, flip, and flip again for doneness if needed. Cook until second side is brown, 1 1/2 to 2 minutes more.
Top each pancake with a pat of butter, real maple syrup and extra berries as desired!
Swirly Crustless Quiche
Makes 6 pieces that are good for breakfast, lunch, or dinner
1 large zucchini, shredded or grated and strained
2 large carrots, shredded or grated
1/2 sweet potato, shredded or grated
1/2 teaspoon dried rosemary
1/2 teaspoon salt
1 dozen eggs, beaten
1 tablespoon avocado, coconut or other clean oil
Preheat oven to 375℉.
Mix all veggies, rosemary, salt and eggs together in a large bowl and set aside.
Grease a 9 x 13 inch baking dish with oil and pour in the egg mixture.
Bake for about 45 minutes until the edges are brown. The quiche will puff up while baking and deflate when removed from the oven.
Paleo Blueberry Lemon Muffins
Makes 12 muffins
6 eggs
1/2 cup melted coconut oil, ghee or butter
1 teaspoon vanilla extract
1/4 cup maple syrup - grade B has the most nutrients
1 lemon, juice and zest
1/2 cup coconut flour
1/2 teaspoon sea salt
1/4 teaspoon baking soda
1 cup fresh blueberries, or any berries you like
Preheat oven to 350 ℉
Whisk the eggs, coconut oil (or ghee or butter), vanilla extract, maple syrup, lemon juice, and lemon zest together in a large mixing bowl.
Sift in the coconut flour, sea salt, baking soda and stir until well combined.
Gently fold in the blueberries.
Place natural parchment muffin liners in a 12-muffin tin.
Scoop 1/4 cup of batter into each muffin cup.
Bake for 35-40 minutes.
Pumpkin Cranberry Muffins
Makes 12 muffins
6 eggs
1/4 cup canned pumpkin
1/2 cup melted coconut oil, ghee or butter
1 teaspoon vanilla extract
1/4 cup maple syrup - grade B has the most nutrients
1/2 cup coconut flour
1/2 teaspoon sea salt
1/4 teaspoon baking soda
1 tablespoon pumpkin pie spice
1/2 cup fresh cranberries
Preheat oven to 350 ℉
Whisk the eggs, pumpkin, coconut oil (or ghee or butter), vanilla extract and maple syrup together in a large mixing bowl.
Sift in the coconut flour, sea salt, baking soda and pumpkin pie spice and and stir until well combined.
Gently fold in the cranberries.
Place natural parchment muffin liners in a muffin tin.
Scoop 1/4 cup of batter into each muffin cup and bake for 35-40 minutes.
Paleo Banana Bread
Makes about 8 slices
4 bananas, mashed
4 eggs
1/2 cup almond butter
4 tablespoons coconut oil, avocado oil, ghee or butter
1/2 cup coconut flour
1 tablespoon cinnamon
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon vanilla
pinch of sea salt
Preheat oven to 350 ℉.
Combine bananas, eggs, almond butter and oil or butter in a mixing bowl or food processor and mix well. If you are using a mixing bowl you may want to use a hand mixer.
Once all ingredients are blended, add coconut flour, cinnamon, baking soda, banking powder, vanilla and sea salt. Mix well.
Grease a 9x5 loaf pan with oil.
Pour in batter and spread it evenly.
Place in preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean.
Remove from oven and cool.
Once cooled, slice and serve.
Steel-Cut Oats
Make a large pot of oatmeal for 5-6 days of easy breakfasts. Either cook the oatmeal in water or unsweetened nut milk. Follow the directions on the package if you choose steel-cut oats, typically they will instruct you to:
Measure out one cup of dry oats.
Bring four cups of water to a boil and add oats. Stir to combine.
Optional: add several tablespoons of raw cacao nibs for flavor, antioxidants, and chocolatey crunch.
Reduce heat to medium-low and simmer, stirring at least every very five minutes, for 30 minutes. When oats have absorbed most of the water, turn off the heat and allow to cool.
Store in an airtight container and reheat each serving on the stovetop in a saucepan with a little water.
Flavor your daily oatmeal with any or all of these tasty, nutritious toppings:
1-2 tablespoons ground flax seeds, chia seeds or hemp hearts, all of which contain healthy omega-3’s
chopped nuts
cinnamon to taste; you can use plenty, it helps balance blood sugar
pumpkin pie spice, apple pie spice or cocoa powder are fun to experiment with!
fresh berries galore!
Oatmeal for breakfast alone will not have enough protein to get you to 1/3 of your meal being protein, which is a good general goal. Have 1-2 eggs, cooked any way you like, with the oatmeal.
Overnight Oats
Double or triple to make as many bowls or portable mason jars full of oats as desired in advance. These can be made very simply or quite gourmet.
1/2 cup rolled oats, not instant or quick cooking
1/2 cup nut milk of choice
1/8 teaspoon vanilla extract
1 tablespoon ground flax seeds and/or chia seeds
lemon zest for flavor (optional)
cinnamon for flavor
1/2 peach, nectarine, apricot or other fruit, diced
1-2 teaspoons maple syrup or honey (optional)
Combine all ingredients in a bowl and stir. Cover and refrigerate.
If desired, pour into a mason jar with a lid so this can be a portable meal.
Allow oats to soak in milk and flavors overnight.
Top with fresh berries or banana slices in the morning if desired. This may eliminate the need to add maple syrup or honey as a sweetener.
Want to learn more about the nutritional value in these recipes?