Category Archives: Breakfast

gluten-free blueberry banana muffins titles

Gluten-free Blueberry Banana Muffins

gluten-free blueberry banana muffins titles

Blueberry season started early here in Florida. By the end of April we’d already gone blueberry picking and filled the freezer with berries for smoothies, jam, ice cream and muffins.

blueberry bucket web address

I have two teens now, but when the kids were little we always read Blueberries for Sal before going berry picking. I loved the Before Five In A Row lessons that included activities to make reading even more fun. I found these printables good for any little ones you might have at your house right now.

“Little Sal picked three berries and dropped them into her little tin pail…kuplink, kuplank, kuplunk!” – from Blueberries for Sal by Robert McCloskey

This year we are also getting handfuls of berries from our backyard bushes! I’ve tried converting our landscaping into as much edible landscaping as I can. Three blueberry bushes replaced some overgrown ligustrums a few years ago.

“You ought to have seen what I saw on my way To the village, through Mortenson’s pasture to-day: Blueberries as big as the end of your thumb, Real sky-blue, and heavy, and ready to drum In the cavernous pail of the first one to come! And all ripe together, not some of them green And some of them ripe! You ought to have seen!”
excerpted from “Blueberries” by Robert Frost

When we first moved in we planted bananas which have since grown into a tiny jungle by my daughter’s bedroom window. Right now we have both bananas and blueberries growing – inspiration for some seasonal baking!

bananas with web address

Sprouted Grains and Flours

I really like To Your Health’s Sprouted Gluten-free Baking Mix for these muffins. To Your Health, a small business in rural Alabama, is owned by Peggy Sutton whose own quest for health resulted in this answer:  “Eat a variety of all foods God made available to us in as pure form as possible.”

Sprouting grains makes their vitamins more available and makes the grains more digestible while reducing the phytic acid to nearly half.

You can find To Your Health sprouted flours and products at selected Whole Foods stores and other natural food stores, or you can order them directly from To Your Health.

Gluten-free Blueberry Banana Muffins

2 1/4 cups To Your Health Sprouted Gluten-free Baking Mix

1 tsp sea salt

1 tsp non-aluminum baking soda

1 tsp non-aluminum baking powder

1 cup whole milk kefir or buttermilk

2 eggs from pastured hens

1/2 cup butter or coconut oil

1/2 cup unrefined sugar like sucanat or coconut sugar

1 tsp vanilla

2 very ripe bananas, mashed

1 cup fresh or frozen blueberries

Preheat the oven to 400 degrees. Grease or line a 12-cup muffin tin.

In a medium bowl whisk together the gluten-free flour, sea salt, baking soda, and baking powder and set aside.

In a large mixing bowl cream together the butter and sugar. Add the bananas, mixing well.  Add the eggs and mix well. Add half of the dry ingredients, mix and then add half the kefir or buttermilk. Add remaining dry ingredients followed by remaining kefir/buttermilk.  Stir until incorporated. Then gently stir in the blueberries.

Evenly divide the batter between the 12 muffin cups. Bake for about 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Remove from the oven.

Allow the muffins to stay in the muffin tin for about 3 minutes. I’ve found that gluten-free baked goods are much more fragile and allowing them to set up a bit makes it less likely that you will squash or break one taking it out of the pan.

Remove from the pan and allow to cool on a wire rack. These keep best if refrigerated, and they also freeze well. Just wrap in a little foil to reheat in a 350 degree oven for about 10 minutes.

Gluten-free Blueberry Banana Muffins
 
Author:
Recipe type: muffin
Serves: 12
 
Spring and summer berries, plump and juicy, fill this moist gluten-free breakfast treat. Add a big glass of raw milk or a lovely cup of tea for the perfect snack.
Ingredients
  • 2¼ cups To Your Health Sprouted Gluten-free Baking Mix
  • 1 tsp sea salt
  • 1 tsp non-aluminum baking soda
  • 1 tsp non-aluminum baking powder
  • 1 cup whole milk kefir or buttermilk
  • 2 eggs from pastured hens
  • ½ cup butter or coconut oil
  • ½ cup unrefined sugar such as sucanat or coconut sugar
  • 1 tsp vanilla
  • 2 very rip bananas, mashed
  • 1 cup fresh or frozen blueberries
Instructions
  1. Preheat the oven to 400 degrees, and grease or line a 12-cup muffin tin.
  2. In a medium bowl whisk together the gluten-free flour, sea salt, baking soda, and baking powder, and set aside.
  3. In a large mixing bowl cream together the butter and sugar. Add the mashed bananas, mixing well. Add the eggs and mix well.
  4. Mix in half of the dry ingredients, and then add half of the buttermilk/kefir stirring well.
  5. Add the remaining dry ingredients followed by the remaining buttermilk/kefir mixing just until incorporated.
  6. Gently stir in the blueberries.
  7. Evenly divide the batter between the 12 muffin cups, then bake for about 20-23 minutes or until a toothpick inserted in the center of a muffin comes out clean.
  8. Remove from the oven but allow the muffins to sit in the muffin pan for 3 minutes before removing.
  9. After the 3 minutes rest, remove the muffins to a cooling rack to finish cooling.

 

Love blueberries? Love these muffins? Be sure to Pin this recipe for later!

blueberry banana muffins extra image titles

 

 

 

Pumpkin Chocolate Chip Muffins: grain-free with dairy-free option

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

pumpkin chocolate chip muffin grain freeIt’s fall and time for all things pumpkin! We are eating far fewer grains right now because some in our family do better without them. But I needed a muffin that would also please the tastebuds of the others who don’t have to restrict grains. These muffins fit that requirement! They aren’t overly sweet, but the addition of chocolate chips gives a little burst of sweetness that goes well with the fall spices. Be sure to keep any leftovers in the refrigerator. For a dairy-free muffin use coconut oil or palm shortening in place of the butter.

Grain-free Pumpkin Chocolate Chip Muffins

1 cup canned pumpkin

3 eggs from pasture-raised hens

1/4 cup melted butter, or coconut oil

3 Tablespoons raw honey

1 1/4 cup almond flour

1/2 cup arrowroot flour

3 Tablespoons coconut flour

1 teaspoon aluminum-free baking soda

1/4 teaspoon sea salt

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon freshly ground nutmeg

1/8 teaspoon ground cloves

1/3 cup soy-free mini chocolate chips

Preheat the oven to 350 degrees. Prepare your muffin pan with muffin papers or butter.

Mix together the pumpkin, eggs, melted butter or oil, and the honey in a medium bowl. In a large bowl stir together the almond flour, arrowroot, coconut flour, baking soda, sea salt and the spices. Pour the wet ingredients into the dry ingredients and stir until well blended. Stir in the chocolate chips and divide the batter equally between the muffin cups. Bake for 22-25 minutes or until a toothpick inserted in the center comes out clean.

Pumpkin Chocolate Chip Muffins: grain-free with dairy-free option
 
Author:
Recipe type: grain-free muffin
 
Spicy cinnamon, ginger, nutmeg and clove flavor this grain-free muffin perfect for the whole family. Chocolate chips give a nice twist on the traditional fall treat.
Ingredients
  • 1 cup canned pumpkin
  • 3 eggs from pastured hens
  • ¼ cup melted butter or coconut oil
  • 3 Tablespoons raw honey
  • 1¼ cups almond flour
  • ½ cup arrowroot flour
  • 3 Tablespoons coconut flour
  • 1 teaspoon aluminum-free baking soda
  • ¼ teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon freshly ground nutmeg
  • ⅛ teaspoon ground cloves
  • ⅓ cup soy-free mini chocolate chips
Instructions
  1. Preheat oven to 350 and prepare your muffin tins with paper liners or butter.
  2. Mix together the pumpkin, eggs, melted butter or oil, and honey in a medium bowl.
  3. Mix together the almond flour, arrowroot, coconut flour, baking soda, sea salt and spices in a large bowl.
  4. Pour the wet ingredients into the dry ingredients and stir until well blended.
  5. Stir in the chocolate chips and divide the batter equally between the muffin cups.
  6. Bake for 22-25 minutes or until a toothpick inserted in the center comes out clean.

 What is your favorite pumkin-flavored treat for fall? Share with us in the comments. Be sure to pin this recipe for later!

Sweet Potato Spice Paleo Waffles

sweet potato waffle titlesThis blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

The days are getting a little shorter. The air has that special quality that signals the end of one season transitioning into another. Suddenly I’m craving nutmeg and cinnamon, ginger and cloves – sweet potato pie? How about waffles that taste like sweet potato pie?!

These waffles are Paleo-style which means no grains. These waffles won’t give you a sugar rush (unless you spill the maple syrup – oops!) as they are full of protein, complex carbs and good fats. Make a double batch and freeze some for easy school-day breakfasts. Just pop them still frozen into the toaster for a few minutes.

If you don’t have pumpkin pie spice you can blend your own from 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon ground cloves. Or for a fun flavor twist use Chinese Five Spice powder which is a blend of cinnamon, anise, clove, ginger and black pepper.

Top your waffles with plenty of butter if you can have dairy, and real maple syrup. Or for a more Paleo-style topping you can whip up some coconut cream and a little honey to make a fluffy topping.

Sweet Potato Spice Paleo Waffles

Ingredients

1 cup mashed cooked sweet potato

1 cup almond butter

2 eggs from hens raised on pasture

1 Tablespoon arrowroot powder (or equal amount of coconut flour)

1/2 teaspoon baking soda

1/4 teaspoon sea salt

2 teaspoons pumpkin pie spice (or for a flavor twist use 1 1/2 teaspoons five-spice powder)

coconut oil for greasing the waffle iron

Preparation

Preheat your waffle iron according to the directions. Place the almond butter into a mixer and use the whisk attachment to whip the almond butter for about one minute. This helps to give the waffles a lighter texture and makes it easier to mix in everything else. Add in the remaining ingredients and continue to use the whisk attachment to mix it all up. The batter will be somewhat thick. Bake the waffles according to the directions for your machine. My Belgian waffle maker uses about 1/2 cup batter for 3 minutes. Yield from my machine was five waffles.

Sweet Potato Spice Paleo Waffles
 
Author:
Recipe type: Paleo Breakfast
 
find the flavors of fall in the South with sweet potatoes, cinnamon and spices
Ingredients
  • 1 cup mashed cooked sweet potato
  • 1 cup almond butter
  • 2 eggs from hens raised on pasture
  • 1 Tablespoon arrowroot powder (or equal amount of coconut flour)
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 2 teaspoons pumpkin pie spice (or 1½ teaspoons five spice powder)
  • coconut oil for greasing the waffle iron
Instructions
  1. Preheat your waffle iron.
  2. Place the almond butter into the bowl of a mixer and use the whisk attachment to whip the almond butter for about one minute. This helps the texture of your waffles.
  3. Add the remaining ingredients (except coconut oil) and continue to whip until everything is blended.
  4. Bake according to your waffle iron's directions using the coconut oil to grease the iron.

 What is your favorite fall flavor? Have you ever tried sweet potato pie? Tell us about it in the comment section. And be sure to follow us on Facebook, Pinterest and Twitter for more recipes and healthy living articles.

Blueberry Coffee Cake with Pecan Streusel Topping

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

blueberry coffee cake titles

Our springtime tradition is to head out to Beck Brothers U-Pick farm with some homeschooling friends and pick buckets full of blueberries. This year we ended up with a little over 15 quarts, most of which are now in the deep freeze. I’ve kept out enough to snack on this week plus make some yummy blueberry treats like this coffee cake which was a big hit with my daughter and my husband. I was surprised because it isn’t very sweet and they both have quite a sweet tooth sometimes.

The cake was good warm from the oven and even better with a scoop of homemade vanilla ice cream on top. (Get our ice cream recipe e-book for free when you subscribe to our newsletter – use the link on the right side of this page.) I adapted the recipe from one on the Zenbelly Catering website. I’m impressed with the new Zenbelly cookbook.  Chef Simone’s recipes are well written and come with beautiful illustrations, but the best part is they taste so good while still being mostly Paleo. This means grain free and no refined sugars which makes me feel good. So I can have my cake and eat it, too. Plus waffles, biscuits, and pizza…

Blueberry Coffee Cake with Pecan Streusel Topping

topping:

1 1/2 cups pecans (raw or crispy)

1/2 cup blanched almond flour

4 Tablespoons melted butter

2 Tablespoons coconut sugar or sucanat

1 teaspoon cinnamon

1/4 teaspoon sea salt

cake:

1/2 cup blanched almond flour

1/4 cup arrowroot starch

2 Tablespoons coconut flour

1/3 cup coconut sugar OR sucanat

1 teaspoon cinnamon

1 teaspoon aluminum-free baking soda

1/2 teaspoon sea salt

2 Tablespoons cold butter

2 eggs

1/2 cup whole milk kefir or buttermilk

1 Tablespoon vanilla extract

1 1/2 cups fresh or frozen blueberries

additional butter or coconut oil for greasing the pan

Preheat the oven to 350 degrees and butter an 8″ square pan, or a 9″ round pan.

To make the topping chop the pecans in a food processor until they are crumb-sized. Add the almond flour, melted butter, coconut sugar, cinnamon and salt and pulse a few more times until everything is well mixed. Place the topping in a bowl and set aside.

To make the cake place the remaining 1/2 cup almond flour, arrowroot, coconut flour, coconut sugar, cinnamon, baking soda, and salt in the food processor and pulse several times to mix. Cut the 2 Tablespoons of cold butter into small pieces and add it to the food processor. Pulse several more times to cut the butter into the dry ingredients until the mixture is crumbly. Mix the eggs, kefir or buttermilk, and vanilla in a small bowl, then add to the food processor and pulse until well mixed.

Pour the batter into the prepared pan and then scatter the blueberries evenly over the top of the batter. Sprinkle the streusel topping evenly over the blueberries. Bake for 30-35 minutes or until a cake tester inserted into the center comes out clean.

5.0 from 1 reviews
Blueberry Coffee Cake with Pecan Streusel Topping
 
Author:
Recipe type: dessert
 
Grain-free cake filled with juicy blueberries and topped with crunchy pecans are featured in this not-too-sweet dessert that can also be breakfast.
Ingredients
  • topping:
  • 1½ cups pecans (raw or crispy)
  • ½ cup blanched almond flour
  • 4 Tablespoons melted butter
  • 2 Tablespoons coconut sugar or sucanat
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt
  • cake:
  • ½ cup blanched almond flour
  • ¼ cup arrowroot starch
  • 2 Tablespoons coconut flour
  • ⅓ cup coconut sugar or sucanat
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • 2 Tablespoons cold butter
  • 2 eggs
  • ½ cup whole milk kefir OR buttermilk
  • 1 Tablespoon vanilla extract
  • 1½ cups fresh or frozen blueberries
  • additional butter OR coconut oil for greasing pan
Instructions
  1. Preheat the oven to 350 degrees, and butter an 8" square OR a 9" round pan.
  2. To make the topping: Chop the pecans in a food processor until they are crumb-sized. Add the almond flour, melted butter, coconut sugar, cinnamon and salt and pulse a few more times until everything is well mixed.
  3. Place the topping in a bowl and set aside.
  4. To make the cake: place the remaining ½ cup almond flour, arrowroot, coconut flour, coconut sugar, cinnamon, baking soda, and salt in the food processor and pulse several times to mix.
  5. Cut the 2 Tablespoons of cold butter into small pieces and add it to the food processor.
  6. Pulse several more times to cut the butter into the dry ingredients until the mixture is crumbly.
  7. Mix the eggs, kefir or buttermilk, and vanilla in a small bowl, then add to the food processor and pulse until well mixed.
  8. Pour the batter into the prepared pan and then scatter the blueberries evenly over the top of the batter.
  9. Sprinkle the streusel topping evenly over the blueberries.
  10. Bake for 30-35 minutes or until a cake tester or toothpick inserted into the center comes out clean.

 

This coffee cake isn’t overly sweet, but it’s just right for a cup of tea and you won’t feel horribly guilty actually eating the leftovers for breakfast. Or try it with some homemade ice cream like we did. Tell us about it in the comments, or come share with us on Facebook.

I’m sharing this with Wellness Wednesday. Please stop by and read all the other blogs who have linked up with our blog hop this week!

Sweet Potato, Brussels Sprouts and Bacon Saute

brussels sprouts sweet potatoes bacon titlesHere’s another great post from Amy, the other half of Well Fed Family. I will forgive her description of me in the morning because this recipe is so yummy!

Getting Creative with Breakfast

After my sister went gluten free, she began coming up with very creative breakfast ideas. These often involved shredding various vegetables and slowly sautéing them in bacon grease, then topping them with a fried egg. Lee is not a morning person, and moves very slowly in the morning. This means that it takes her a while to cook her breakfast, especially when we’re in vacation-mode at the lake. Something about this method of slowly cooking brightly colored vegetables, combined with the mouth-watering aroma of bacon, makes my sister’s gluten-free breakfasts very appealing. Is it the way she stands at the stove, patiently sautéing? Or is it the visual appeal of the bright vegetables? Maybe it’s the heavenly smell of the whole thing. Or maybe it’s all of that plus the relaxing atmosphere of the lake? I don’t know, but after spending Christmas together and watching Lee prepare more Paleo style breakfasts, I found myself back home scouring the fridge for something more colorful and exciting than the same old bacon and eggs.

Everything’s Better with Bacon

On that particular day, my fridge was found wanting of pretty squash and beautiful greens, but I did have a bag of Brussels sprouts needing to be used, and a big bushel box of sweet potatoes from a recent bulk foods delivery. There was just one thing missing, and that was in the freezer: BACON! I immediately knew what to do, and produced a breakfast that made me the envy of my family. First I cooked a few slices of bacon, then sautéed some shredded sweet potato and Brussels sprouts in the grease. When that was done, I crumbled bacon on top and set it aside while I fried an egg. I ate the egg on top of the potatoes and Brussels sprouts. It was divine! And it was so delicious that I made it again for dinner for my oldest daughter and me, then again the next day for the family! A few days later, I increased the quantities and took it to a potluck. Yes, a legend has been born. This is our new favorite dish.

You can adjust this recipe to serve just one or two people, or to make enough as a side dish for a full meal. The amounts given here make a nice sized side dish that will provide leftovers, but you can use just one sweet potato, a couple slices of bacon and a handful of Brussels sprouts to make enough for one or two people.  A food processor makes preparation quick, but if you are just making enough for one person then it is no trouble to just use a hand grater and a knife. You can chop the sprouts as coarsely or fine as you like. Finely shredding the sprouts makes their flavor less bold for those finicky eaters in your family.

sweet potatoe brussels sprouts bacon with titlesSweet Potato, Brussels Sprouts and Bacon Saute

1 package bacon, preferably antibiotic-free, nitrite-free
1 package Brussels sprouts, washed and stems and outer leaves trimmed
2 or 3 sweet potatoes, peeled (optional) and shredded
sea salt and freshly ground pepper to taste

Cook the bacon in a heavy-bottom skillet until somewhat crisp. Remove the bacon to a paper towel to cool, and reserve the drippings in the skillet. While the bacon is cooking, chop or shred the Brussels sprouts and set aside. Add the sweet potatoes into the hot bacon grease, slowly sautéing over medium heat until tender. Add the chopped Brussels sprouts, continuing to sauté until they are cooked to your liking. Crumble the bacon and mix it in. Taste for salt and pepper, and add if needed. Serve immediately!

Sweet Potato, Brussels Sprouts and Bacon Saute
 
Author:
Recipe type: vegetable side dish
 
Smoky bacon adds great flavor to this simple vegetable dish. Serve it as a colorful, nutritious side dish with dinner, or top it with a fried egg for a great Paleo-style breakfast.
Ingredients
  • 1 12-16oz package bacon, preferably antibiotic-free, nitrite-free
  • 1 package (about 1 lb.) Brussels sprouts, washed with stem and outer leaves trimmed
  • 2 or 3 medium to large sweet potatoes, peeled (optional) and shredded
  • sea salt and freshly ground pepper to taste
Instructions
  1. Cook the bacon in a large, heavy bottom skillet until somewhat crisp, then remove bacon and reserve the drippings in the skillet.
  2. While the bacon is cooking, chop or shred the Brussels sprouts and set them aside.
  3. When the bacon is cooked, add the shredded sweet potatoes to the hot bacon drippings and slowly saute over medium heat until tender.
  4. Add the prepared Brussels sprouts to the pan continuing to saute until they are cooked to your liking.
  5. Crumble the cooked bacon and mix it into the sweet potato mixture.
  6. Taste for salt and add as needed along with the pepper.
  7. Serve immediately.

 

Are you a morning person? Or does it take you a long time to get going? Do you wish someone would fix you this delicious dish for breakfast? Tell us about it in the comments. Don’t forget to Pin this recipe for later.

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting us with your purchases.

This was shared with Wellness Wednesday, come link up with us every week!

Savory Paleo Waffles with Chicken Gravy (GF)

paleo waffles with chicken gravy titlesIt’s the beginning of a new year as I write this post, and I was able to convince my husband to go on a Paleo diet with me. (We’re following Chris Kresser’s Paleo Cure)  Yesterday he told me he was already missing bread – mostly to sop up all the great sauces and pan juices from the delicious Paleo food we’ve been eating! So I made him happy by fixing waffles for lunch today. And I made me happy by finding this great Paleo-friendly waffle recipe from Eat Beautiful that  uses green plantains instead of flour.   The original recipe had the chicken cooked right into the waffles, but I wanted to be able to have a chicken gravy to go over top ’cause that’s how I like ‘em.

These waffles are definitely main dish worthy – brunch, lunch or dinner – with a little south-of-the-border spice added to make them extra good. The gravy is made with nourishing homemade bone broth and thickened with arrowroot powder so it’s gluten-free and allergy friendly. I’ve even given a substitute to make this dairy-free, too.

green plantain waffles titlesIf you’ve never purchased plantains before – they are like giant, thick bananas. They can be used green (like here for these waffles) or almost black-ripe (like for these pancakes). When they are green they are a good source of resistant starch which feeds the beneficial bacteria in your digestive tract.

Savory Paleo Waffles with Chicken Gravy

for the waffles

2 green plantains

8 eggs (preferably from pasture-raised hens)

1/2 cup melted healthy fat (such as lard, coconut oil, ghee, butter)

1/2 teaspoon ground cumin

1/2 teaspoon sea salt

1 teaspoon raw honey

for the gravy

2 cloves garlic, pressed

1/4 cup minced onion

2 Tablespoons butter, preferably grassfed (for dairy free sub lard or coconut oil)

3 cups chopped or shredded, cooked chicken

1 teaspoon sea salt

1 teaspoon ground cumin

1 teaspoon dried oregano

2 cups homemade chicken bone broth

1 Tablespoon arrowroot powder

1/4 cup water

To make the waffles:

Preheat your waffle iron according to manufacturer’s directions. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle, then cut each half lengthwise. This will leave you with quartered plantain sections. Now you can slip your finger between the thick green skin and the yellow flesh. Peel off and discard the skin. Place the plantain quarters in a blender. Add in the remaining waffle ingredients, the eight eggs through the teaspoon of honey. Blend on high until the mixture is smooth and creamy. Yes, it will be pretty runny and you won’t understand how this could possibly make waffles, but it will work!

Brush the waffle iron with a little coconut oil or butter and then ladle the batter onto the preheated waffle iron. Use the amount of batter directed by your waffle iron manufacturer. Mine says to use 1/3 cup, but I actually ended up needing to use closer to 1/2 cup to get a waffle without holes. So adjust your batter accordingly. The baking time will be as directed on your waffle iron directions. Mine is 3 minutes. That worked just fine.

To make the gravy:

Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent. Then add in the shredded chicken, chicken broth, salt, cumin and oregano. Stir until everything is simmering and hot. Combine the arrowroot with the 1/4 cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.

To serve: Place one waffle on a plate, top with butter if desired (and who wouldn’t desire a little more butter?!) and then ladle over about 1/2 cup of the chicken gravy.  This whole recipe made about 8 waffles in my waffle iron, but yields will vary depending on the size of waffle your machine makes. I’d say all in all about 4-6 servings of waffles and chicken gravy.

Savory Paleo Waffles with Chicken Gravy (GF)
 
Author:
Recipe type: main dish
 
Savory waffles with a little kick are smothered in rich chicken gravy for a hearty lunch, brunch or dinner entree. The waffles are made with green plantains, making them gluten-free and a great source of resistant starch for a healthy digestive system.
Ingredients
  • for the waffles:
  • 2 large green plantains
  • 8 eggs (preferably from pasture-raised hens)
  • ½ cup melted healthy fat (such as lard, coconut oil, ghee, butter)
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt
  • 1 teaspoon raw honey
  • for the gravy:
  • 2 cloves garlic, pressed
  • ¼ cup minced onion
  • 2 Tablespoons butter, preferably grassfed (for dairy-free sub lard or coconut oil)
  • 3 cups chopped or shredded cooked chicken
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 2 cups homemade chicken bone broth
  • 1 Tablespoon arrowroot powder
  • ¼ cup water
Instructions
  1. To make the waffles:
  2. Preheat your waffle iron according to manufacturer's directions.
  3. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle and cut each half lengthwise.
  4. This will leave you with quartered plantain sections.
  5. Slip your finger between the thick green skin and the yellow flesh.
  6. Peel off and discard the skin.
  7. Place the plantain quarters in a blender.
  8. Add the remaining waffle ingredients, the eight eggs through the teaspoon of honey.
  9. Blend on high until the mixture is smooth and creamy.
  10. The batter will be thin.
  11. Brush the preheated waffle iron with butter or coconut oil, and then ladle the batter onto the preheated waffle iron using the amount directed in your waffle maker instruction book.
  12. Bake according to manufacturer's directions - about 3 minutes or until golden.
  13. to make the gravy:
  14. Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent.
  15. Then add in the shredded chicken, chicken broth, salt, cumin and oregano.
  16. Stir until everything is simmering and hot.
  17. Combine the arrowroot with the ¼ cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth.
  18. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.
  19. To serve:
  20. Place one waffle on a plate, top with more butter if desired, and ladle about ½ cup of the chicken gravy over top.
  21. This recipe yields approximately 8 waffles and 3 cups gravy.

paleo waffle closeup with titlesHave you ever tried savory waffles? Pin this recipe for later using the Pin button at the top of the page. Find more great recipes on the Well Fed Family Pinterest boards.

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

 

 

 

 

Smoky Roasted Brussels Sprouts

brussels sprouts 2 titles resized

People have a love/hate relationship with Brussels sprouts. I happen to be in the love camp. We were in Auburn, AL, recently and went out to eat for my daughter’s birthday. They had Brussels sprouts on the menu. They were crispy, salty and smoky and I’ve been thinking about them ever since. I’ve come pretty close to the flavor with this recipe. This is so simple, really, that it’s hardly a recipe.

I started with a pound of fresh Brussels sprouts which I washed, trimmed off the bottoms and outer leaves, and sliced in half. The sprouts went in a big bowl, and then I melted about 2 Tablespoons of bacon grease. Yes, I save bacon grease – and you should too! Lard and bacon grease are stable fats for cooking, have a nice balance of monounsaturated and saturated fats, and if your pigs lived outdoors they’re also a source of vitamin D. Anyhow, back to the recipe – I sprinkled a couple of teaspoons of Smoky Salt Blend over the sprouts, drizzled on the bacon grease and tossed it all together. Everything got dumped into a stoneware pan (a cast iron skillet would work too) and roasted at 425 degrees for about 25 minutes until they were caramelized on the outside and tender on the inside.

The Smoky Salt Blend is one of about a dozen homemade salt/spice blend recipes from the Practical Paleo cookbook. I love Practical Paleo not just for the recipes, but for the great information, too. This blend is 1 Tblsp chipotle powder, 1 Tblsp smoked paprika, 1 Tblsp onion powder, 1/2 Tblsp cinnamon, 1 Tblsp sea salt, and 1/2 Tblsp black pepper. I think it would be just as good if you subbed garlic powder for the cinnamon.

I made sure there were a few Brussels sprouts leftover and had myself a Paleo-style breakfast this morning. I fried up one slice of bacon, reheated the sprouts in the pan and crumbled the bacon over top. Then fried up one of the eggs from my recent farm delivery over easy on top of the whole thing. I love veggies and eggs for breakfast!

brussels sprouts egg titles

Smoky Roasted Brussels Sprouts
 
Recipe type: side dish
 
smoky flavors and roasted Brussels sprouts!
Ingredients
  • 1 lb fresh Brussels sprouts
  • 1-2 teaspoons Smoky Salt Blend
  • 1-2 Tablespoons melted bacon grease
Instructions
  1. Wash and trim the Brussels sprouts and slice them in half.
  2. Place the sprouts in a large bowl, sprinkle with smoky salt, drizzle with bacon grease and toss.
  3. Place in stoneware or cast iron pan and roast at 425 degrees for about 25-30 minutes.

Do you love Brussels sprouts too? You might become a convert once you try this simple recipe! Share with us your favorite way to eat your veggies, leave a reply in the comments section.

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Cranberry Orange Coconut Flour Muffins

cranberry orange coconut flour muffin resized titlesEver since the kids were little and we were doing Five In A Row as part of our homeschooling, I’ve had a craving for cranberry bread every time Thanksgiving rolls around. One of our favorite books from FIAR was Cranberry Thanksgiving by Wende and Harry Devlin. “At the edge of a lonely cranberry bog in New England and the winds were cold at the edge of the sea” lived Grandmother and Maggie. Every Thanksgiving they would each invite someone to share dinnerCranberry Thanksgiving book cover with them. This time around, however, Grandmother does not approve of Mr. Whiskers, Maggie’s guest. He behaves suspiciously and when the secret family recipe for cranberry bread just happens to disappear he is the first one Grandmother suspects.

I love the message of the story, that we cannot judge someone by outward appearances, but rather it is what is on the inside that makes someone a precious friend. I also love that at the end of the book they actually share Grandmother’s recipe for cranberry bread!

So here I sat, gray skies threatening rain and me in want of cranberry bread with a hint of orange and sweetness giving fragrance to the gloomy day.  But having put myself on a gluten-free diet I couldn’t make the traditional recipe from the book. Thanks to the Radiant Life free e-book on cooking with coconut flour I was confident and inspired enough to translate the tangy sweet flavors of Grandmother’s recipe into the perfect little gluten-free cranberry muffin. Even my husband, who is not a fan of coconut flour and frequently sighs longingly after the good ol’ days of gluten, said these were great and he could definitely have them again soon!

Cranberry Orange  Coconut Flour Muffins

6 eggs

1/4 cup melted butter or coconut oil

3 Tablespoons of buttermilk

1/3 cup maple syrup

1 teaspoon vanilla

1/2 cup coconut flour

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon sea salt

1 1/2 teaspoons orange zest (use organic oranges for this)

1 cup fresh cranberries

Preheat the oven to 350 degrees. Butter a 12 cup muffin tin.

In a food processor, blend the eggs, butter, buttermilk, maple syrup, and vanilla until well mixed. Add the orange zest, baking powder, baking soda, salt and coconut flour. Blend until there are no lumps. Add the cranberries and pulse just until they are chopped.

Scoop the batter into the prepared muffin tin – use about 1/4 cup per each. Bake at 350 for 20 minutes or until the tops are just golden and they begin to pull away from the sides of the pan. Allow the muffins to cool in the pan for about 3 minutes before you remove them to a cooling rack. Serve warm with plenty of butter and a little raw honey if desired.

Cranberry Orange Coconut Flour Muffins
 
Author:
Recipe type: quick bread
Serves: 12
 
Inspired by Grandmother's secret cranberry bread recipe in the book Cranberry Thanksgiving
Ingredients
  • 6 eggs
  • ¼ cup melted coconut oil or butter
  • 3 Tablespoons buttermilk
  • ⅓ cup maple syrup
  • 1 teaspoon vanilla
  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • 1½ teaspoons fresh orange zest
  • 1 cup fresh cranberries, washed
Instructions
  1. Preheat the oven to 350 degrees and butter a 12 cup muffin tin.
  2. In a food processor, blend eggs, coconut oil, buttermilk, maple syrup, and vanilla until well mixed.
  3. Add orange zest, baking powder, baking soda, salt and coconut flour and blend until there are no lumps.
  4. Add the cranberries and pulse until they are just chopped.
  5. Scoop the batter into the prepared muffin tin using about ¼ cup per each.
  6. Bake at 350 for about 20 minutes until just golden on top and firm to the touch.
  7. Cool in the pan about 5 minutes.
  8. Remove gently to a cooling rack.

cranberries resized precious friend titles

What are your favorite foods this time of year? What one thing do you crave at Thanksgiving? Share with us by leaving a comment, or replying on Facebook.

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Peach Almond Breakfast Cookies (GF)

peach almond breakfast cookies titleI goofed this week with my menu planning and grocery shopping – I never got anything for breakfast and now the kids have been foraging every morning for something to eat, never thrilled with my suggestions to just eat the leftovers from dinner the night before.  My son will make himself eggs, but my daughter doesn’t like them, she’s more of a sausage or muffin kid. On top of all that I ended up having to empty and defrost the refrigerator trying to find a mystery water leak. So this morning as I was tossing unidentifiable baggies of this and that I uncovered some almond flour and some frozen peach slices. It’s the little discoveries that get my creativity going. These breakfast cookies are what we ended up eating. I fed some to the contractor who is here working on the guest bathroom (did I mention that mom, dad and two teenagers – including a teenage girl – are all sharing one bathroom right now?) I had intended for them to be scones, but they ended up more like batter than dough so soft cookies it is.

Peach Almond Breakfast Cookies

2 1/2 cups blanched almond flour

2 eggs (preferably from pasture raised hens)

1/4 cup maple syrup

1/3 cup melted butter

1 tsp vanilla extract

1/2 tsp baking soda

1/2 tsp sea salt

1/2 tsp ground ginger

1 peach, diced

Preheat the oven to 350 degrees. Grease or parchment line a baking sheet.  I like to use a food processor to whirl everything up, but you can certainly do this by hand in a bowl. Place the almond flour, eggs, maple syrup, vanilla and melted butter in a food processor and process until mixed. Add the soda, salt and ginger and mix again. Finally add the peaches and pulse just until combined. You don’t want to chop them so much that you don’t have little juicy bits of peach left in the cookie.  Spoon the batter onto the prepared baking sheet using about 2 Tblsp for each one. Leave some space between them as they will spread more during baking. Bake for 18-20 minutes or until golden around the edges. Remove to a cooling rack. Freeze any leftovers and you can heat them up in a toaster later.

Peach Almond Breakfast Cookies
 
Author:
Recipe type: breakfast
 
Soft almond flour cookies with peaches and vanilla, all real food ingredients and plenty of protein for a quick breakfast.
Ingredients
  • 2½ cups blanched almond flour
  • 2 eggs
  • ¼ cup maple syrup
  • 1 tsp vanilla extract
  • ⅓ cup melted butter
  • ½ tsp baking soda
  • ½ tsp sea salt
  • ½ tsp ground ginger
  • 1 peach, pitted and diced
Instructions
  1. Preheat oven to 350. Grease or parchment line a baking sheet.
  2. Place almond flour, eggs, maple syrup and vanilla in a food processor or mixing bowl.
  3. Mix well, and then add in the baking soda, salt and ground ginger.
  4. Mix well again, and then add the peaches and pulse gently to just mix.
  5. Spoon onto prepared baking sheet using about 2 Tblsp of batter per cookie.
  6. Leave space between each one as they spread more during baking.
  7. Bake for 18-20 minutes or until the edges are golden brown.
  8. Remove to a cooling rack.
  9. Freeze leftovers and reheat in a toaster.

 

peach almond breakfast cookies

 

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Plantain Pancakes (GF/DF)

plantain pancakes title

So I was driving from Orlando up to Georgia to pick up my kids after a weekend with their grandparents, and I was listening to a podcast with Chris Kresser (functional and integrative practitioner and author of Your Personal Paleo Code).  His co-host was asking him what was for breakfast that morning. Chris started describing these plantain waffles he’d eaten and I just started salivating – I love plantains, green or ripe, and they also happen to be a really good carb for just about anyone – so I decided I would look for that recipe when I got home.  I bought two nicely mottled-brown plantains at the store and then checked out Bing for the recipe.  I was pretty bummed when all I could find were recipes using plantain flour instead of just ripe plantains. But that didn’t stop me for long, because after all of the GAPS cooking, gluten-free cooking and Paleo cooking I’ve been doing lately I can pretty much make a pancake out of anything; maybe not a waffle, but definitely a pancake.

plantain vs banana

plantain vs. banana

If you’ve never had a plantain, they are similar in appearance to a banana, but a good bit larger. When you cook them green they taste a lot like potato. When you wait until they are nearly black all over and kind of squishy you can bake them or slice and fry them in butter or ghee for a sweet, warm, caramelized tropical treat.

For the pancakes I peeled the riper of the two plantains and cut it into chunks and stuck it in the blender.  I added two Lake Meadow eggs, a 1/2 cup of full fat coconut milk, aluminum-free baking soda, sea salt and a little coconut flour and blended it all up until it was smooth.  A little coconut oil on the hot griddle and it was time to see if it worked.

plantain pancake cooking on griddle

the bubbles will tell you when it’s time to flip it over

One thing about non-traditional pancakes is they are sometimes tricky to flip. I waited for the classic signs of pancake flipping readiness….little bubbles that form all over the batter then pop and stay popped.  After one fail (still tasty, but not really a good pancake shape) I discovered I needed to be swift and confident making the metal spatula scoop and flip in one quick movement.  A few seconds to finish the other side and then onto the plate.  I used a 1/4 cup of batter per pancake and got about 8 pancakes. Slathered with some Kerrygold butter they didn’t need anything else in my opinion.  My husband enjoyed a little raw honey on the one I saved for him. These are good hot or cold. I could see them used as a wrap for some nut butter and jam, or maybe with a little sliced ham.  I enjoyed them stacked on a plate hot off the griddle.

Plantain Pancakes (GF/DF)
 
Author:
 
Naturally sweet these pancakes are high in protein, good fats and good carbs.
Ingredients
  • 1 ripe plantain
  • ½ cup coconut milk
  • 1 tsp baking soda
  • ¼ tsp sea salt
  • 2 eggs, preferably from pasture raised hens
  • 1 Tblsp coconut flour
  • coconut oil or butter for the griddle
  • any toppings such as butter, fresh berries, or raw honey
Instructions
  1. Preheat a griddle on medium-high heat.
  2. Peel the plantain, cut into chunks and place in a blender.
  3. Add the remaining ingredients into the blender and blend on high speed until smooth.
  4. Grease the griddle with a little coconut oil and pour the batter onto the hot griddle using approximately ¼ cup batter or less per pancake.
  5. Cook until bubbles appear on the batter that do not disappear when they pop.
  6. Quickly turn the pancakes over to finish cooking the other side, about 1 minute or less.
  7. Serve hot or cold with desired toppings.

 

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