Coconut Flour Pancakes with Strawberry "Syrup" & Whipped Goat Cheese

My daughter absolutely loves pancakes! And every Saturday morning she gives me this cute little look that screams..."Please mommy, make me pancakes." I on the other hand cannot eat pancakes every Saturday, the same texture, flavors - the same syrups. Ugh! Gotta change it up. I experimented today with using coconut flour instead of my typical oat flour or almond flour and WOW! The flavor was absolutely amazing! Topped with a Low Sugar Strawberry "Syrup" instead of maple syrup and then a zing of Whipped Goat Cheese... Well, this just might be a pancake recipe I can do every week! A recipe like that can't help but be shared! Enjoy!

Coconut Pancakes                                                     Strawberry "Syrup"
4 eggs (best at room temperature)                               1/2 lb of frozen strawberries               
1c almond milk                                                              2 tsp vanilla
2 tsp coconut oil                                                           1 tbsp coconut oil
2 tsp vanilla                                                                   2 packets of SweetLeaf Stevia
2 tsp honey                                                                   1 tsp honey
1/2c coconut flour                                                         1 tbsp ground flaxseed     
1 tsp baking soda                                                      
1/4 tsp sea salt                                                             In a small pot over low heat combine all ingredients.  
1/4 tsp cinnamon                                                          Mash strawberries with fork and cook until thickened 
1/4 tsp cardamom                                                         Remove from heat and serve.
1/4 tsp nutmeg

       

Preheat griddle over medium heat. In a small bowl, mix your eggs, almond milk, coconut oil, vanilla and honey.

In a medium bowl, combine the coconut flour, baking soda, sea salt, cinnamon, cardamom and nutmeg. Whisk together to combine evenly. Stir in wet ingredients until incorporated.

Test griddle to make sure it's not too hot. Do this by dropping 1-2 drops of water on the surface. If the water "dances" it's too hot. If it sizzles, but does not move around the surface, your griddle is ready.

Spoon a couple tablespoons of batter onto the griddle to make each pancake. You may need to spread them out slightly if the batter is thick. Try to make them small and be very mindful not to burn them (coconut flour browns quickly)

Once the bottoms are slightly browned and the tops look dried out, it's time to flip :) Cook an additional 2-3 minutes.  Top with Strawberry "Syrup" and Whipped Goat Cheese :)

Jess - Renew Health Coaching

A Sweet & Gluten Free Addition to Your Sunday Brunch

Nothing brings family and friends together quite like a delicious meal. Hosting Sunday brunch is a great way to gather everyone around the table to swap stories, reconnect, relax and enjoy each other’s company. It’s the perfect primary food!
 Add this gluten-free, dairy-free cinnamon sweet potato loaf cake to your next brunch menu for a sweet side dish that your brunch party will love and you’ll feel good about serving.

Cinnamon Sweet Potato Loaf

2c gluten-free all purpose flour such as Bob’s Red Mill
2 1/2 tsp Simply Organic Cinnamon
1 tsp baking soda
1/4 tsp baking powder
1/4 tsp sea salt
1 3/4c stevia for baking such as Stevia in the Raw
3/4c oil
3 large eggs
2 tsp almond extract
8 large sweet potatoes, cooked, peeled and grated
1c finely chopped pecans
2 tblsp coconut flakes

Preheat oven to 350 degrees F.
Prepare a loaf pan with nonstick baking spray.
In a large bowl, combine flour, cinnamon, baking soda, baking powder and sea salt.
In a separate large bowl, beat stevia, oil, eggs and almond extract. Add sweet potato; mix well. Add dry ingredients, pecans and coconut flakes to wet ingredients; mix well.
Transfer batter into prepared baking pan. Bake for 1 hour or until a toothpick inserted in the center comes out clean. Remove from oven; set aside to cool for 10 minutes before serving.

Healthiest Morning Muffin

The Healthiest Morning Muffins

1/2c multi-grain flour
2c raw bran
1c flaxseed
1c raw wheat germ
4 tsp baking powder
2 tsp baking soda
8 egg whites
1c unsweetened applesauce
1/2c agave nectar
1/2c almond milk
1 1/2c water
1c raisins, dried currants or pitted dates, chopped

Preheat oven to 350F degrees.  Line a muffin tin with unbleached paper liners.

Combine all ingredients into a large mixing bowl.  Mix, but do not over mix or your muffins will be flat.  Spoon into muffin liners and bake 25-30 minutes.  Muffins are done when toothpick inserted in center comes out clean.  Remove from oven and let cool.  Serve or freeze individually.

Banana Bread Protein Muffins

Banana Bread Protein Muffins

3/4c ripe banana (about 1)
3/4c egg whites
1/2c plain low fat greek yogurt
3/4c oats (use gluten free if sensitive to gluten)
1/4c brown rice protein powder
1/4 cup baking stevia OR 1/2c sweetener of choice that measures like sugar
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon

Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using). (DO NOT USE PAPER LINERS)

Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth.  Divide mixture evenly between 12 muffin tins.  Bake for 15-18 minutes, or until toothpick comes out clean.

Healthy Holiday Waffles

Healthy Holiday Waffles

1c rye flour*
1c oat flour*
1/4c ground flaxseed
1 tblsp agave
1 tblsp baking powder
1/2 tsp pumpkin pie spice
1/4 tsp salt
1 3/4c almond milk
2 tblsp coconut oil, warm
2 eggs
1/4c pumpkin puree
2 tblsp molasses
1/2 tsp vanilla

In a bowl, combine the coconut oil, eggs, pumpkin puree, molasses, vanilla, almond milk and agave (wet ingredients).  Mix thoroughly.  Then add the flours, flaxseed, baking powder, pumpkin pie spice and salt.  Whisk until there are no lumps.

Drop by 1/2c measurements into waffle iron.  Cook 3 minutes.  Remove and place on cooling rack. (laying flat on a plate will cause them to get soggy)  Once cool, toast in the toaster or package in Ziploc bags and freeze.  Good for 3-6 months in well kept freezer.

*Flours: The flours provided in this recipe are the healthiest option for the flour content.  If you do not have these flours in your pantry, you may use 1 1/2c all purpose unbleached flour and 1/2c whole wheat flour.  Keep in mind this substitute would not be the healthiest option.

What is Amaranth? Recipe: Amaranth-Corn Muffins

What is Amaranth? Amaranth is a less-common grain produced mostly in Mexico and native to the Aztecs.  Similar to Buckwheat and Quinoa, Amaranth is a a very high quality protein grain.  Amaranth is also packed with iron and calcium and has triple the fiber of wheat.  It is also completely gluten-free which makes it a great choice for those that have Celiac's disease as well as those with digestion issues as it's very easily digestible.  It can be cooked on it's own in 20-25 minutes like quinoa or it can be added to other recipes. I especially like this great Amaranth-Corn Muffin recipe!

Amaranth-Corn Muffins

3 tblsp uncooked whole grain amaranth
1/2c unbleached all-purpose flour
1/2c whole wheat pastry flour
1c yellow cornmeal
3 tblsp sugar
1 tsp baking powder
1/8 tsp baking soda
1/2 tsp salt
2 eggs
1c milk or almond milk
1/4c (1/2 stick) butter, melted
3 tblsp honey
1/2c seedless raisins

Preheat oven to 400°F. Lightly grease a 12-muffin tin; set aside.

Heat a large skillet over medium heat. Add amaranth and toast, stirring constantly, until grains start to smell nutty and turn golden brown, about 2 minutes. (Be careful not to cook the amaranth too long; it will start to pop and jump in the skillet.) Transfer to a large plate and set aside to let cool.

Combine flours, cornmeal, sugar, baking powder, baking soda and salt in a large bowl; set aside. Whisk together eggs, milk, butter and honey in a second bowl, then add to flour mixture and stir until just combined. Add toasted amaranth and raisins and gently stir again, just until combined.

Spoon batter into prepared tin; each muffin will use about 1/4 cup of the batter. Bake until a cake tester inserted in the center of the muffins comes out clean, 16 to 18 minutes. Cool slightly then serve.

Pecan & Quina Whole Grain Muffins

Pecan & Quinoa Whole Grain Muffins

1-1/2c whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
Sprinkle of cinnamon, nutmeg and allspice
2 large eggs
1/4c maple syrup (or agave nectar)
3/4c buttermilk (see lemon/milk recipe for buttermilk substitute)
1/4c coconut oil (or canola oil)
1 tsp vanilla
1c cooked quinoa
1/2c chopped pecans
olive oil spray

Preheat your oven to 375F degrees. 

Mist with olive oil 12 muffin cups. Whisk together whole wheat flour, baking powder, baking soda, salt, cinnamon, nutmeg and allspice.

In a medium bowl, beat together eggs, maple syrup, buttermilk, coconut oil and vanilla. Gently fold in the flour mixture, then fold in the cooked quinoa and pecans.

Spoon the batter into the muffin cups, filling each 2/3 full. Bake for 20 to 25 minutes until lightly browned. Cool in the tins for 10 minutes, then remove from the tins and cool on a rack.

Gluten Free Lemon Poppy Seed Muffins

Gluten Free Lemon Poppy Seed Muffins

1c oat flour
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp salt
1/2c greek yogurt
3 large egg whites
1/2c honey
1 tsp vanilla
1/2 tsp lemon extract
1 tblsp zested lemon peel
2 tsp poppy seeds

Preheat oven to 350F degrees.

Coat 12 cups of mini-muffin tin with olive oil spray.  In the food processor, blend the flour for 1 minutes or until it is the consistency of "all-purpose" flour and not coarse.  add in the baking soda, baking powder and salt. Blend again.

In a medium mixing bowl, combine the yogurt, egg whites, honey, vanilla extract and lemon extract; whisk until well combined.  Stir in the flour mixture, lemon zest and poppy seeds.  Spoon batter into the prepared muffin tins.

Bake for 9-11 minutes or until a toothpick inserted in the center comes out clean.  Cool in the pan for 3-4 minutes and remove.

Perfect Pancakes

Perfect Pancakes

1/2c oat flour
1/2c buttermilk
1 large egg white
1/2 tsp baking soda
1/4 tsp vanilla
1/4 tsp salt
1/4 tsp cinnamon
1 tsp agave
olive oil spray

In a small bowl, combine all ingredients until well blended.  Let stand for 10 minutes so baking soda can take affect.  Heat a large skillet over medium-heat until it's hot enough that a spritz of water sizzles on the surface.  Mist with olive oil spray and pour the batter in 1/8c dollops onto the skillet.  Cook for 2 minutes or until bubbles appear on the tops of pancakes, then flip and cook an additional 2 minutes or until brown on both sides.  Top with fresh fruit, jam or try our Blueberry Syrup Recipe! Enjoy!!

Makes 8 pancakes (4 pancakes per serving)

*Gluten-Free Pancakes :)

Rosemary Olive Oil Bread

Rosemary Olive Oil Bread

1 cup warm water (100-110 F)
1 Tbsp. organic cane sugar
2 tsp. active dry yeast
1 tsp. salt
2 Tbsp. fresh rosemary, chopped (or 2 tsp. dried)
1/4 tsp. Italian seasoning (or pinch of each ground garlic, dried oregano, and dried basil)
1/4 tsp. freshly ground black pepper
2 Tbsp. extra virgin olive oil
1 1/2 cups white whole wheat flour
1/2 cup bread flour + extra for kneading
1 egg, whisked + 1 Tbsp. water, for egg wash
dried rosemary, for sprinkling

1. In a large bowl, combine the warm water, sugar, and yeast. Let sit 10 minutes to proof.

2. Stir in the salt, rosemary, seasonings, olive oil, and whole wheat flour. Add the bread flour and stir until the dough forms a ball. Knead on a lightly floured surface for about 5 minutes, adding more flour as necessary to prevent sticking, until smooth.

3. Place the dough in a lightly greased bowl; cover; and let rise until doubled in size, about1 hour.

4. Punch down the dough and form it into a round loaf. Place it on a cornmeal dusted pizza peel or parchment paper; cover; and let rise until doubled in size, about 45 minutes.

5. Meanwhile, preheat oven (and pizza stone) to 400 F. Once the dough has risen, gently brush the top with egg wash and sprinkle with dried rosemary.

6. Bake on preheated stone for 20-25 minutes until the top is golden brown and sounds hollow when tapped.

Makes 1 round loaf.

Whole Wheat Pizza Dough

Whole Wheat Pizza Dough

1 package of yeast
1/4c warm water
1 tblsp honey
3-3/4c whole wheat flour
1c cool water
1 tblsp olive oil
pinch salt

In a small bowl, sprinkle the yeast in warm water, then add honey and let stand for 5 minutes until foaming.

Add to your food processor the flour.  Mix 1c cool water with the olive oil and slat.  With the motor running on the food processor, slowly pour the water mixture into the food processor, then the yeast mixture.  Process until the dough forms a ball and rides around the food processor.

Spritz a large bowl with olive oil spray and add the ball of dough.  Gently cover the bowl with plastic wrap and let rise in a warm place until dough has doubled in size.  Punch the dough down and knead on a lightly floured counter for 1 minute.  Divide the dough into 4 equal portions and roll them into balls.  Place on a baking sheet and cover with a damp towel.  Let the dough rest for several hours or even overnight in the refrigerator before use.

When ready to use, preheat your oven to 500F degrees and place your pizza stone or baking sheet in the oven.  Roll and stretch a ball of dough into a 8-10" circle (depending on the thickness you like your crust - we like thin & crispy).  Remove your stone or baking sheet from the oven, add your crust and then toppings.  Return back to the oven for 10-12 minutes or until both cheese and crust are golden brown to your liking.

Grajeda Family Preferred Toppings:

Low Calorie, Low Sodium Spaghetti Sauce

Low Moisture, Part Skim Mozzarella Cheese

2% Cheddar Cheese

Applegate Farms Nitrate Free Pepperoni

Grilled Chicken

Onions

Garlic

Steamed Kale

Parsley

Remix Garlic Breadsticks

Remix Garlic Breadsticks

2 tblsp olive oil
1 tblsp unsalted butter
3 cloves garlic, minced
1/2 tsp salt
1 loaf whole grain bread or baguette
1/4c fresh parsley, chopped (or dried parsley)

Preheat oven to350 degrees.  In a small pan, combine the oil, butter, garlic and salt over medium-low heat until the butter is melted.  Cut the bread into 1/2" thick slices and then crosswise into breadsticks.  Brush each breadstick with the garlic-infused mixture, sprinkle with the parsley and place on a baking sheet.  Bake until the edges are golden brown, about 20 minutes.  A 12oz loaf of bread will make approx 18 breadsticks.

Serving: 3 breadsticks   170 cal   9g fat   9g protein   22g carbs   4g fiber

Excellent source of Niacin & Vitamin K

Goes great with this Veggie Lasagna recipe :)

Best Blueberry Muffins

Best Blueberry Muffins

1c all purpose flour
1c whole-wheat flour
2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
3/4c sugar
1/4c olive oil
1/2c egg beaters
1c unsweetened applesauce
1/2c plain low-fat yogurt
1/4c skim milk
1 tsp vanilla extract
1-1/2 tsp lemon zest
1-1/2c fresh or frozen blueberries

Preheat over to 400 degrees.  Coat a 12-cup muffin pan with cooking spray.

In a medium bowl, whisk together to flours, baking powder, baking soda & salt.  In a large bowl, beat together the sugar, oil & eggs until the mixture is light yellow and slightly frothy.  Whisk in the applesauce, yogurt, milk, vanilla & lemon zest.  Stir the dry ingredients into the wet, mixing just enough to combine them.  Do not overmix.  Gently stir in the blueberries.

Pour the batter into the prepared muffin pan.  Tap the pan on the counter a few times to remove any air bubbles.  Bake until a wooden toothpick inserted into the center of one of the muffins comes out clean, about 20 minutes.

Allow to cool on a wire rack for 15 minutes.  Run a knife around them to loosen and unmold.  Enjoy warm or let cool completely before storing in an airtight container in the refrigerator for up to 3 days or wrap individually and freeze for up to 3 months.

Serving: 1 large muffin (makes 12)  200 cal   5g fat   4g protein   28g carbs   3g fiber

Recipe & Photo courtesy of Ellie Krieger

Fat Free Banana Bread

Fat Free Banana Bread

1/2c applesauce
3/4c sugar (or 1/2c coconut sugar)
1/2c egg beaters
2c whole wheat flour
1tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 tblsp milk
1/4 tsp lemon juice
3 ripe bananas, mashed

Preheat oven to 350 degrees.

In a large bowl, mix the applesauce, egg beaters and sugar until fully blended.  Add dry ingredients, flour, baking powder, baking soda & salt.  Mix thoroughly.  Add milk, lemon juice and mashed bananas.  Pour batter into well greased bread pan.  Bake for 50-60 minutes are until toothpick inserted into center comes out clean.

Serving: 1 slice (14 slices per loaf)  134cal  0g fat   0g chol   23g carbs   3g fiber   

7g sugar   1g protein

Papa Dean's Famous Rye Waffles

Papa Dean's Famous Rye Waffles

1c rye flour
1c all-purpose flour
4 tsp baking powder
2 eggs
1 tblsp sugar
1/2 tsp salt
1-1/3c milk or almond milk
1/2c melted butter

Mix the dry ingredients in a large mixing bowl.  Add eggs, sugar, salt & milk, mix thoroughly.  Add melted butter.  Pour batter by 1/3c full into waffle maker, cooking 3min or until waffle iron stops releasing steam. Makes 10 large waffles.

Serving: 1 Large Waffle - 190 cal   10g fat   2g fiber   19g carbs   1g sugar   5g protein

This is a great, easy recipe for morning breakfasts! I know that 190 calories may sounds like allot for one large waffle, but they are VERY filling because they are made with rye flour and tend to be more heavy than your typical Eggo waffle.  I also love them because they freeze & defrost in the toaster really well, so making them once or twice a month sets me up for quite a while! YUM!