Cauliflower Biscuits

Cauliflower Biscuits

I’ve really been enjoying the versatility of cauliflower lately. I typically eat it in one form or another on a daily basis. It is important to me that the foods that I eat be healthy and somewhat functional. I added the collagen and the plantain flour for the more functional side of things. Coconut flour is packed with fiber and has a low GI. Green plantain flour is a form of resistant starch and helps to feed healthy gut flora populations.  

***UPDATE***
Instead of making individual biscuits I have been making a double batch and spreading the batter out on a cookie sheet lined with parchment paper. I bake it for about 60-70 minutes. When the top is nice and golden brown I remove the sheet from the oven and let it completely cool. Once cool I slice it into individual pieces. I end up with about 12 square pieces that are about .25″ thick. Cooking it like this is perfect if you want something that is more along the lines of toast. I highly recommend cooking it this way and popping a slice or two under the broiler to toast prior to serving. It’s amazing topped with avocado and eggs. 

If you take this route cut the parchment paper that you baked it on into to squares and put a piece in-between each slice. it get slightly soggy in the fridge so this will help keep the slice intact. Always toast before eating, because it makes it better!

INGREDIENTS

METHOD

  1. Preheat oven to 375°F and line a baking sheet.
  2. In a food processor, or using a hand grater, pulse/grate cauliflower until rice consistency.
  3. In a bowl whip eggs and soften butter with a hand mixer. 
  4. Add the remaining dry ingredients (except the riced cauliflower) and mix until smooth. The mixture will be thick.
  5. Mix in the riced cauliflower
  6. Roll cauliflower mixture into even sized balls and lay onto the baking sheet. Sprinkle your choice of seasonings on top – if desired
  7. Bake for about 60 minutes, or until golden brown.
  8. Remove from baking sheet and let cool directly on a cooling rack.
  9. Serve as rolls with your meal, or serve as bread with your favorite sandwich ingredients.

The biscuits are quite moist inside and have a polenta like texture. They are great in a bowl topped with roasted veggies and poached eggs.


Almond Flour Cookies

Almond Flour Cookies

Sometimes you just need a cookie! I don’t include much sugar in my day to day eating habits. When you work to eliminate sugar your tastes become extremely sensitive to it. When you do have something sweet the flavor can be a little overwhelming.

These cookies are great for those who don’t eat many sweets. I find that if I share them with people with a more sugar heavy diet they think they are too bland. So beware! If your tastebuds are not adjusted to low sugar treats these may not be right for you.

INGREDIENTS

METHOD

  1. Preheat the oven to 350
  2. Add the almond meal, collagen, salt and baking powder into a bowl. Pour the apple cider vinegar directly on top of the baking powder and allow it to react (it will go fizzy). 
  3. Add the remaining ingredients to the bowl and stir to combine evenly. 
  4. Taste the dough and adjust the sweetness if needed. If you decide to add dried fruit or nuts start with 1/4c Lakanto and then add to taste.
  5. Roll the mixture into balls and place them onto a lined baking tray. I usually chill the dough before this step. 
  6. Place the cookies in the oven and bake for 5 mins. After 5 minutes flatten them with a fork to achieve a conventional cookie shape. Let them bake for another 10-15 minutes after flattening. 
  7. Remove from the oven when they’re ready and place the cookies onto a wire cooling rack. Allow them to completely cool before placing them in an air-tight storage container.

 Makes about 16 cookies

Adapted from
http://www.reallifeofpie.com/keto-protein-choc-chip-cookies


Mini Cassava Loaves

Mini Cassava Loaves

I don’t often partake in gluten free bread options. The types of carbs in them typically aren’t very nutrient dense and they are predominately made of some form of starch.

These loaves are starch based (cassava flour), but once in a while its nice to have. When I am craving bread these are my go-to option.

INGREDIENTS

METHOD

  1. Put dry ingredients in food processor and mix. Add wet ingredients and blend until creamy, it will be runnier than other homemade bread recipes.
  2. Divide batter between 4 mini greased loaf pans
  3. Optional: Dust tops of loafs with a mixture of spices and seeds. I use an “everything” blend that includes garlic, onion, sesame seeds, poppy seeds, and fennel. 
  4. bake at 350 till nice and brown..around 25-30 mins or so, depending on your oven. Top should be nice and brown and the sides of the bread will begin to pull away from the pan.
  5. Remove loafs from pans and let them cool on a wire rack. 

Nutty Granola

Nutty Granola

I’ve been on a quest to find a granola-like mixture to add to my coconut yogurt. I really need to have the added crunch to properly enjoy yogurt. I have pretty impossible parameters for the granola I was after. Granola is one of those foods that is always touted as being healthy or good fibrous snack. The hard truth is that it is typically laden with sugar and other ingredients that lack dense nutrition, or are questionable. I wanted something that was gluten free, sugar free, seed free, and didn’t have nuts that may have been roasted at temperatures that could damage the delicate fats. 

I decided the only way to meet my criteria would be to make my own. 

Ingredients

  • 1 cup Pecans, chopped
  • 1 cup Organic Walnuts, chopped
  • 1 cup Coconut flakes
  • 1 cup Slivered Almonds
  • 1 pinch Sea Salt
  • 2  whole Egg Whites
  • 2 tsp Organic Ghee
  • 1 tsp Vanilla powder
  • 2 tsp cinnamon 

Instructions

  1. Combine all the nuts, and coconut in a bowl and mix well. In a separate large bowl, whisk together egg whites, vanilla powder, ghee, and sea salt until it becomes slightly fluffy.
  2. Pour nut mixture into the egg mix well and combine until everything is evenly covered. 
  3. Spread out the granola mixture in a semi thin layer on a piece of non stick parchment (note: it is important that the mixture is somewhat even in thickness as this will prevent certain areas from burning while other parts coming out too soft).
  4. Place the granola in the middle of the oven and bake at 200 degrees. Set the timer in 30 minutes and stir the mixture every 10-15 mins until it is golden brown and fragrant.

The granola turnout out great! By the looks of it you half expect it to be super sweet because at first glance the mixture looks candied. Its the perfect blend to add to yogurt!

Read more here about the roasting temperatures of nuts and why I recommend toasting them at a low temperature. Always buy raw nuts! I really recommend always eating your nuts raw, but if you must roast do it yourself! That way you can control the temperature. 

https://www.healthline.com/nutrition/raw-vs-roasted-nuts

Quiche Muffins

Quiche Muffins

I developed this recipe to fill my need for a quick bite that would be easy to transport and enjoy while on the go. I usually freeze half the batch and keep the rest for the work week. They make a great meal or snack. Use organic ingredients whenever possible.

INGREDIENTS

Muffin/crust portion:
I use my cassava bread recipe. You will have enough to make 1 – 2 mini loafs after making 12 muffins. I have also used a Simple Mills bread mix for the crust portion.

FILLING

  • 5 pastured eggs
  • 1/4 tsp salt
  • 1/2 cup canned coconut milk
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 1 handful of spinach – chopped
  • ​1/4 cup diced bell peppers
  • ​1/4 cup diced red onion
  • 3 TBL Collagen Peptides

METHOD

  • Preheat oven to 350 F
  • Grease muffin pan.
  • Spoon 1 heaping TBL (which ends up being approx 2 TBL) of batter into each muffin compartment.
  • Prep filling mixture.
  • Spoon egg mixture into each compartment – 1/4 of the way below the top
  • bake for about 30 mins or until egg is fully cooked. 
  • Allow the muffins to fully cool before removing them from the pan
Almond Flour Crackers

Almond Flour Crackers

These crackers pair perfectly with my sweet potato dip and they are super easy to make!

If you are in need of a cracker alternative these are a great option. Most package crackers from the grocery store utilize sources of refined carbs, like white flour or other grain based flours. I like these because they are made with almond flour. They should be eaten in moderation though, nuts can be inflammatory when consumed in excess!

Ingredients

  • 2 cups blanched almond flour
  • 2 tbsp sesame seeds
  • 1/2 tsp garlic
  • 1/8 tsp cayenne
  • 1/4 tsp sea salt + more to taste
  • 6 tbsp water
  • 2 tbsp coconut oil

Instructions

  1. Preheat the oven to 375. Line a baking sheet with parchment paper.
  2. In a mixing bowl, combine the dry ingredients: flours, sesame seeds, garlic pepper, cayenne and sea salt.
  3. Add the wet ingredients: water and oil and mix with a fork. You want a pliable cracker dough. If the dough is too wet and sticking to your hands, add a bit more flour. And if the dough is too dry and not holding together, add a bit more water until it comes together. Form the dough into a ball.
  4. Line a work surface with parchment paper. Place half of the dough ball onto the paper and cover with another sheet of parchment paper. Use a rolling pin to roll out the dough ball until very thin, 1/8″ or so. The thinner the cracker the crispier it will get. Put the entire sheet of parchment with he rolled out dough  onto a baking sheet.
  5. Sprinkle course ground sea salt on the rolled out dough.
  6. Score the dough with a knife prior to baking – this will allow you to achieve square crackers.
  7. Bake for 10-12 minutes, until edges are browning. Remove and let cool 5 minutes before breaking into pieces, then set back in the oven for 2-5 mins or until totally, dry, crisp and golden.

​If the crackers feel flexible and moist at all after 12 mins, that’s how you know you need to let them bake a few more minutes. Let cool before handling. Enjoy!


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