Tag 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
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.
  • 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
  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




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


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


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
Recipe type: Paleo Breakfast
find the flavors of fall in the South with sweet potatoes, cinnamon and spices
  • 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
  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.

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
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.
  • 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
  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.

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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
Recipe type: breakfast
Soft almond flour cookies with peaches and vanilla, all real food ingredients and plenty of protein for a quick breakfast.
  • 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
  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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Homemade Turkey Secret Superfood Breakfast Sausage

Dr. Sarah Ballantyne, author of The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, advises that we need to be eating more than just the typical muscle meats like steaks, roasts, or filets.  She says we need the nutrition that can only be found in places like organ meats, bones, cartilage and other less well known portions. Dr. Cate Shanahan, author of Deep Nutrition: Why Your Genes Need Traditional Food, has two entire categories in her Four Pillars of ancient cuisine dedicated to Organ Meats and Meat on the Bone. Liver and other organ meats contain essential nutrients like omega-3 fats plus vitamins and minerals like B vitamins, folic acid, iron and CoQ10 deficient in our modern society. Dr. Weston Price himself was the pioneer over 75 years ago promoting the necessity of including organ meats in our diet. His book Nutrition and Physical Degeneration shared vivid illustrations showing exactly what happens when we neglect this storehouse of nutrition.

But I don’t like liver!  I don’t know how to cook heart! My kids won’t touch that! It tastes weird!

I hear you. But I have an organ meat recipe for you that doesn’t look gross, doesn’t have a strange texture and best of all it tastes delicious!  In fact my kids were at that awkward, picky stage when I first started feeding it to them, and they loved it!  So give it a try, I think you’ll be pleasantly surprised.

I buy frozen grassfed beef liver or heart from a local rancher who delivers to our area once a month. I thaw them only enough that I can cut them up into 1/4 lb chunks and then wrap them in wax paper and freeze in ziploc bags. The night before I want to make the sausage I pull out a chunk and let it thaw in the refrigerator overnight. You can use 1/4 lb of pork, chicken, duck or goose liver or heart as well. The important part is that the organs came from animals who were raised outdoors in the sunshine eating grass and forage, because access to sunlight means the organs will be good sources of vitamin D and access to green grass means plenty of vitamin A.

Homemade Turkey Secret Superfood Breakfast Sausage
Recipe type: sausage
Serves: 10
Finally a tasty way to incorporate nutritious organ meats into your family's diet!
  • 1 lb ground turkey, preferably raised outside and without antibiotics
  • ¼ lb liver or heart, preferably from grassfed beef, lamb, chicken or duck
  • 1 tsp sea salt
  • 1 heaping tsp dried sage
  • 1 tsp dried thyme
  • ¼ tsp freshly ground nutmeg
  • ¼-1/2 tsp cayenne pepper
  1. Place the heart or liver in a food processor or blender and process until finely minced (liver will often puree into nearly liquified).
  2. In a large bowl mix together the organ meat and all of the remaining ingredients.
  3. Portion the sausage mixture into patties, about two tablespoons of meat per each.
  4. Gently fry on a griddle with coconut oil, butter or lard to keep it from sticking.
  5. Turn to cook both sides, serve warm.
  6. If desired you can place the uncooked patties on waxed paper and freeze them, then place the frozen patties in a ziploc bag and take out only what you need for each morning.
  7. Frozen patties take about 4 minutes per side on a hot griddle.
  8. This recipe doubles or triples easily.


sausage ingredients

sausage ingredients

sausage patties ready to fry

sausage patties ready to freeze

sausage cooked crop

sausage patty all ready to eat






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chocolate chocolate chip muffins 3

Chocolate Muffins

chocolate chocolate chip muffins 2Chocolate for breakfast!     Now that I have your attention… :)

When we got rid of boxed cold breakfast cereals at our house it could have been a really big change with lots of drama and complaining. But it ended up not being that big of a deal.  I chose breakfast to be the first meal to commit to preparing with real, whole foods when we started our journey to healthy eating.  My kids enjoyed having a different kind of muffin each morning and they never really noticed the lack of Peanutbutter Bumpers until several weeks later, and by then they had gotten out of the habit of cold cereal.

These chocolate muffins are a delicious homemade alternative to those white boxes of junk-filled pastries lining tables near grocery store checkout lines. Start the batter the night before. It will help to save time in the morning plus you will get a nutritional boost from the overnight soak which helps eliminate anti-nutrients in the wheat.  Use the best quality chocolate chip you can find. Try to find one with chocolate instead of sugar as the first ingredient, and always avoid anything made with hydrogenated oils or corn syrup. I like to use mini chips because they distribute better throughout the muffin. I only use 1/2 cup of the minis.

Chocolate Muffins
Serves: 12
  • 1¾ cup whole wheat pastry flour (preferably freshly ground)
  • 1 cup buttermilk OR kefir OR yogurt thinned with water
  • ⅔ cup Dutch process cocoa
  • 1 cup sucanat
  • 2 eggs (preferably from pastured hens)
  • 2 tsp vanilla extract
  • ¼ cup melted or very soft butter
  • ¼ cup melted coconut oil
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¾ tsp sea salt
  • ½ to ¾ cup semi-sweet or bittersweet chocolate chips
  1. The night before you plan to bake combine the whole wheat pastry flour and the buttermilk to form a sticky dough.
  2. Cover the bowl with a plate or plastic wrap and let it sit out on the counter overnight or at least 7 hours.
  3. Measure out the rest of the dry ingredients (keep the soda, powder and salt in a separate bowl) to save extra time in the morning.
  4. The next morning preheat the oven to 375 degrees.
  5. Butter a standard muffin pan or line with muffin papers.
  6. Then transfer the soaked dough to the bowl of a food processor or electric mixer.
  7. Add the cocoa, sucanat, vanilla, melted butter and melted coconut oil. (You can use all butter or all coconut oil but I like the flavor of the combination.)
  8. Pulse the mixture a few times (or mix on the lowest speed taking care not to splash) until the ball of soaked dough begins to smooth out and the ingredients begin to incorporate.
  9. Add the eggs, processing in between each one, and mix until the dough becomes more of a batter consistency.
  10. Combine the baking powder, baking soda and salt in a small bowl and then add to the batter.
  11. Process until combined. The batter will begin to puff up as the leavening starts working.
  12. Quickly add in the chocolate chips and pulse just to get them mixed in but not chopped up.
  13. Scoop the batter equally into the twelve muffin cups. They will be fairly full. Bake in the preheated 375 degree oven for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean.
  14. Remove from the oven and let them sit in the tins for about 3 minutes then remove to a cooling rack.
  15. If you have used muffin papers you will want to let them cool an additional 15 minutes before peeling off the paper.

chocolate chocolate chip muffins 1

These muffins are chocolatey and tender and delicious just as they are. But if you want to gild the lily you can split them and smear on a little butter or homemade raspberry jam.
If you find yourself in need of cupcakes to take to a church party or school activity you can make these muffins and top them with homemade butter frosting for a much better alternative to the store bought bakery cupcakes.

To learn more about baking all kinds of breads made more nutritiously with soaking the flour check out Well Fed Family’s Breads DVD!
chocolate chocolate chip muffins 3

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This blog was shared on Wellness Wednesdays.

Grain-free Cranberry Orange Muffins

cranberry orange muffin‘Tis the season for all things cranberry! It’s also the beginning of citrus season which means fresh oranges should be available in stores or, if you’re lucky, in your backyard.  This recipe uses both the juice and the zest so you are better off choosing unsprayed oranges from a friend or buying organic.

These muffins come together quickly, especially if you use a food processor. Almond flour instead of wheat flour keeps these both gluten-free and grain-free for those of you trying to avoid that.

Grain-free Cranberry Orange Muffins

2 cups almond flour

1/4 cup finely shredded unsweetened coconut (if yours is big shreds, pulse it a few times in the food processor or blender to make it smaller)

1 tsp baking soda

1/4 tsp sea salt

zest and juice of 1/2 fresh orange

2-3 Tblsp raw honey

1 egg (preferably pastured or organic)

2 Tblsp melted butter

1 tsp vanilla extract

1/2 cup chopped fresh or dried cranberries

Preheat the oven to 375 degrees. Butter 11 muffin cups. (I can’t get this to stretch to 12, so grease 11 and put a little water in the bottom of that 12th muffin cup to keep it from scorching.)  Mix together almond flour, coconut, baking soda, salt and orange zest in a food processor or mixer.  In a separate bowl, mix together the honey, butter, egg, orange juice and vanilla.  Pour the liquid ingredients into the dry ingredients and mix well. Add in the cranberries and pulse just until mixed. Spoon the batter evenly into the 11 buttered muffin cups. Bake in 375 oven for 15-18 minutes or until golden brown and set.  Remove from oven and allow to cool still in the muffin tins for 2 minutes. Remove and cool on wire rack.  cranberry orange muffin 2





Waffles! Make-ahead breakfast for busy mornings

School day mornings are often hectic and many children head out the door with nothing more than a pop-tart and a juice box to fuel their bodies and brains. Whole grain sourdough waffles, on the other hand, can be a convenient toast-and-go breakfast or enjoyed at a leisurely pace when you have time for a family breakfast.

For a long time I was intimidated by sourdough. I had heard it was difficult to maintain, time consuming to use and a lot of work all around, but from a healthy eating standpoint it was tops. Sourdough is a very ancient method of breadmaking. It requires minimal ingredients. It does a wonderful job of neutralizing the phytates in grains so that the end products are very digestible and very nutritious. The bottom line for me, though, was that my daughter loved the taste of sourdough and kept asking me if I could learn how to make it.

My guide and resource on my sourdough journey was the King Arthur Flour Whole Grain Baking cookbook edited by P.J. Hamel.  It was the summer of 2009 when I decided to take the plunge.  I read through the book’s sourdough section several times, gathered together the ingredients and equipment and gave it a try. Making the starter wasn’t hard at all, it took about a week to really get going and nearly all of that was just wait time, very little hands on effort was needed. By the end of the second week I had tried my first loaf of bread – a sourdough rye – and everyone in our house thought it was terrific. The whole loaf was eaten up within the first day!  After that I slowly worked my way through most of the sourdough recipes in thw book and then started looking around for more. My goal was to gain experience using sourdough; I tried not to let perfectionism into the picture. With many of my bread baking experiments in the past I would get discouraged if the finished product was ugly to look at, and I would get downright irritated if it wasn’t absolutely delicious. Sourdough was a journey rather than a means to an end. The journey has been going on now for four years! Many of my attempts have been delicious, some have been bakery beautiful, some have been total disasters. All have been learning experiences.

Making a sourdough starter is a great learning experience and when you’re done with your lesson you can make delicious bread! Being a homeschool mom I’m always on the lookout for ways to incorporate learning into daily activities. I love fellow food blogger and homeschool mom Wardeh Harmon’s video “What, How & Why of a Sourdough Starter”.

So what does all of this have to do with waffles?  While on my journey I discovered, like manysourdoughwaffleswebsmall sourdough bakers, I felt a little guilty just dumping out the leftover starter every time I fed it. What if you don’t have time to bake bread? You make waffles!!  This waffle recipe came from an old King Arthur catalog that came in the mail  years ago. I cut out the recipe and gave it a try one weekend when I had some time to experiment.  The whole family loved them! I made a few adjustments to the basic recipe to reflect my desire to use all whole grains, and now these waffles have become a family favorite. Following the Weston A Price Foundation‘s suggestions we use plenty of butter on these waffles plus 100% maple syrup or raw honey drizzled on top. I like mine with crispy walnuts or pecans, and my daughter loves blueberries!

Make a double batch of these waffles and enjoy them fresh on a lazy summer vacation morning,sourdoughwaffles2websmall then freeze the rest between sheets of wax paper to use on busier mornings to come. Pop one in the toaster and then spread with natural peanut butter and bananas and fold for a to-go breakfast.

Here is my version of the recipe for sourdough waffles:
(by the way, if you don’t have a waffle iron this recipe also makes great pancakes)

Sourdough Waffles:

2 1/2 cups whole wheat flour
2 Tblsp sucanat or honey
2 cups kefir (you could also use buttermilk or thinned yogurt too)
1 cup sourdough starter (not yet fed, just as it comes from the refrigerator or discarded from a feeding)
2 large eggs, preferably free range
1/4 cup melted butter or coconut oil
3/4 tsp sea salt
1 tsp baking soda

At least 12 hours before or overnight: Combine the flour, sugar, kefir and sourdough starter in a large bowl. Cover with a clean towel or loose lid and let it sit at room temperature.
12 hours later or the next day:  Combine the eggs, butter, salt and soda and stir into the big bowl of batter. Stir well to blend it all together.  Pour a heaping 1/3 cup of batter into your preheated, greased waffle iron.  Cook as directed by your waffle iron instructions. Serve hot with plenty of butter and maple syrup, raw honey, fresh berries or homemade applesauce.
If you have waffles leftover you can let them cool on a wire rack then freeze them separated by squares of wax paper in a freezer bag. Reheat one in the low setting of your toaster for a quick weekday breakfast.


Crack a Few Eggs for a Classic Omelet

omelet4Sunny side up or over easy, scrambled, hard boiled or poached; deviled eggs, omelets, huevos rancheros, frittatas, quiches, tarts, and souffle´s…eggs are versatile, delicious and so very healthy. They deserve a starring role in any diet but can be especially helpful in the quest for weight loss as they provide balanced nutrition and also help to satisfy our hunger.


    Eggs from hens living outdoors on pasture are one of the most nutritious, complete and also economical forms of protein available worldwide. Eggs are the gold standard for protein and are frequently used as the reference point for judging the quality of protein in other foods. Buy the best eggs you can find. Even the high-priced eggs are still a bargain when you consider that one egg supplies so much complete nutrition in such a small package. The more consumers ask for truly pastured eggs the more available and less expensive they will become.


   Cherry Creek Layers small The normal, natural diet of a chicken is outdoors on pasture, foraging for insects and tasty greens. Hens living in rotation with pastured cows have the best diet of all as they pick through the bug-filled fermented grassy remains left behind by the grazing cattle. That may not sound like a pleasant diet to you but to a hen it is beyond gourmet!


    Eggs provide a wide spectrum of important vitamins and minerals including vitamin A, B5, D, K, sulphur, choline, chromium, and iron as well as the vital fatty acids EPA and DHA. Eggs have plentiful supplies of all the essential amino acids making them a complete protein. They are especially good sources of the amino acids needed for brain and nervous system health.


    Eggs from hens who have the opportunity to eat insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ration of about 1:1 but commercial supermarket eggs from battery-raised hens (hens living in stacked wire cages inside an industrial henhouse), and even the so-called cage free hens that are raised entirely on grains will lay eggs containing an unhealthy ratio of omega-6 to omega-3 as high as 19:1.

     Start your day with a fabulous omelet, or enjoy one as a quick and easy dinner.  The classic recipe for an omelet was made famous in America by Julia Child.  She said “One of the best reasons for making an omelet is that it is really fun. Don’t worry about having an impeccably symmetrical omelet roll onto your plate. Omelets are, perhaps, the most exciting and satisfying few second of cooking that you will find.”

The Classic Omelet omelet2

2 or 3 large eggs


a pinch of sea salt


2 or 3 grinds of pepper


1 Tblsp butter


a handful of shredded cheese or other filling (optional)


Lacto-fermented salsa for garnish (optional)


sour cream for garnish (optional)

    Crack the eggs into a bowl, add the salt and pepper, and beat with a fork to blend the yolks and whites. Set a 10″ frying pan over medium high heat and add the butter. As the butter melts and begins to foam, swirl the pan to coat the bottom and sides. Wait until the foaming begins to subside, then pour in the beaten eggs all at once.


    Let the eggs settle for about 5 seconds, then start shaking and swirling the pan as the eggs begin to set. Continue to cook for about 10 seconds occasionally loosening the egg from the sides of the pan and swirling the uncooked egg around until everything starts to thicken. Now is the time to quickly spread the filling across the center of the eggs.


    Move the pan to the waiting plate, tilt the pan slightly sideways and slip a spatula or fork under omelet3one side allowing gravity to help you fold one side over onto the other and then slide the whole omelet onto the waiting plate. You can use your fingers to neaten up the omelet if you wish but it is not necessary. Garnish if desired and serve immediately.


    You can find the recipe for the lacto-fermented salsa in the Nourishing Traditions cookbook. Other garnishes could include fresh herbs, more cheese, or smoked salmon.


Customize Your Smoothies – Immune Boosting Superfoods


mango smoothie with titles

Smoothies are easy to make, healthy to eat and a great way to use fresh, seasonal fruit.  They are a tasty vehicle for your daily dose of probiotics as well as healthy fats.  Use your own homemade yogurt, kefir or coconut milk and they become quite economical, too.  What a great package! Eating in season, boosting immunity and thrifty too!

To make one generous serving gather your ingredients and a blender. I’ll show you how to make a basic version. Once you get the hang of it you can alter the ingredients to suit the season and your tastebuds.  I like to use frozen fruit or a mixture of frozen and fresh to give the end result a milkshake texture.

smoothie1Put one cup of plain whole milk kefir (coconut milk kefir for dairy free) or plain whole milk yogurt (preferably raw) into your blender.  I’ve found my hand blender works for a single serving but if I’m doubling or making more I use the large blender.  Add one frozen banana and a cup of sliced frozen or fresh strawberries.  I keep blueberries in the freezer and like to add a few of those too.  This plus an optional squirt of raw honey is all you need for a basic smoothie.

But don’t stop here – take the nutritional profile up a few notches by adding in a few other extras.  Use a half-cup of full fat coconut milk and/or a tablespoon of unrefined coconut oil in your smoothie to get some healthy medium-chain fatty acids.  Add a spoonful of flax seeds for an omega-3 boost and extra fiber. A tablespoon of raw cream gives a silky texture and more fat soluble vitamin A and D. A sliver of raw ginger adds a zippy flavor and helpful anti-inflammatory properties.  Substitute an avocado half for the banana to reduce the carbohydrate count.  Add a raw egg yolk from a pasture-raised fresh egg too boost nutrient-density with B vitamins, choline and vitamin D as well as protein for healthy nervous system and cell repair. A tablespoon of nut butter or coconut manna makes it thicker plus adds more healthy fats.  A tablespoon of plain gelatin powder adds extra protein plus collagen for healthy digestion, joints and skin.

Customize your smoothies with your favorite fruits and change them with the seasons. Melons and ginger are refreshing for summer, pumpkin puree and a dash of cinnamon and spice keep things lively in autumn, you can even add a handful of parsley or kale for some super-green nutrition any time. Experiment and find your own favorites. I love pitted fresh/frozen cherries and a scant tablespoon of raw cacao powder or vanilla extract for a chocolate cherry or cherry vanilla treat. Or get that island feel with mango, pineapple and fresh coconut.

Customize Your Smoothies - Immune Boosting Superfoods
Recipe type: smoothie
Serves: 1 serving
smoothies are an easy, delicious way to pack a lot of nutrition into a portable meal
  • 1 cup plain full fat kefir, yogurt, or coconut milk
  • 1 frozen banana
  • ½ cup fresh or frozen berries
  • 1 Tblsp raw honey (opt.)
  • Optional additions:
  • 1 Tblsp extra virgin coconut oil
  • 1 Tblsp flax seed
  • 1 Tblsp plain gelatin
  • ½" slice fresh ginger
  • 1 egg yolk from a pasture-raised egg
  • 1 Tblsp nut butter or coconut manna
  1. Place all ingredients in a blender and blend on high until smooth and creamy.
  2. Optionally - substitute a half an avocado for the banana to reduce carbs.
  3. Customize with your favorite fresh or frozen fruits such as chunks of melon, sliced mango, pineapple chunks, peach slices, pitted cherries, etc.

Share your favorite flavor combinations or your best superfood add-ins in the comment smoothie2section! We love trying new ideas!

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