Breaking Down Breakfast Time

Answering the big questions..

Is it really ๐˜ต๐˜ฉ๐˜ฆ most important meal of the day?
What does a healthy brekkie look like?
What other factors are there at brekkie time other than just the foods we eat?
Breakfast ideas for fussy and restricted eaters?

and more in this blog!


๐—œ๐˜€ ๐—ถ๐˜ ๐—ฒ๐˜€๐˜€๐—ฒ๐—ป๐˜๐—ถ๐—ฎ๐—น ๐˜๐—ผ ๐—ฒ๐—ฎ๐˜ ๐—ฎ ๐—ต๐—ฎ๐—ฟ๐—ฑ๐˜† ๐—ฏ๐—ฟ๐—ฒ๐—ธ๐—ธ๐—ถ๐—ฒ ๐—ฒ๐˜ƒ๐—ฒ๐—ฟ๐˜† ๐—บ๐—ผ๐—ฟ๐—ป๐—ถ๐—ป๐—ด?

That’s a controversial question in the health realm for sure! Some say it is, some say it’s good to skip it and continue the fast from throughout the night into later in the day.

In all of my years learning about and living the Primal way I’ve definitely come to the understanding that breakfast is an important time to eat, for most of us, if not all of us.

Let’s look at why brekkie is an important meal, thanks to the wisdom of Mark Sisson of Mark’s Daily Appleโ€ฆ

“Breakfast is When You Break Your Fast

Historically, breakfast was a term used to describe your first meal of the day, no matter when that meal took place. Sometime around the 15th century, it became synonymous with the meal you consume shortly after waking up. And now, thanks to the hundreds of thousands of people thriving with intermittent fasting, breakfast is returning to its first-meal-of-your-day roots.

Simply put, breakfast is how you break your fast.

Whether you have a planned eating window or your fast is just the hours that youโ€™re asleep, the meal that answers the dayโ€™s first call of hunger is arguably the most important.

Let me repeat that: your first hunger of the day is the most important.

Itโ€™s your bodyโ€™s first polite request for you to deliver substantial, supportive, and sustainable fuel to your body.

Benefits may include:

  • Your cravings disappear
  • Youโ€™re not thinking about food 24/7
  • You have more sustained energy
  • You stop snacking all day
  • You sleep better at night
  • Youโ€™re not spiralling into guilt or shame because you binged once the sun went down”

I 100% feel my best when I’m eating a good meal in the morning. Not necessarily right away, or as my first ‘activity’ but definitely eating brekkie is my jam. Pun intended, cos, I love puns! Brekkie helps fuel my brain for funnier puns too.. haha


๐—ข๐—ธ, ๐˜€๐—ผ ๐˜„๐—ฒ ๐—ธ๐—ป๐—ผ๐˜„ ๐—ป๐—ผ๐˜„ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ณ๐—ฎ๐˜€๐˜ ๐—ถ๐˜€ ๐˜€๐˜‚๐—ฝ๐—ฒ๐—ฟ ๐—ถ๐—บ๐—ฝ๐—ผ๐—ฟ๐˜๐—ฎ๐—ป๐˜, ๐—ฏ๐˜‚๐˜ ๐˜„๐—ต๐—ฎ๐˜ ๐—ณ๐—ผ๐—ผ๐—ฑ๐˜€ ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ ๐˜„๐—ฒ ๐—ป๐—ผ๐˜ ๐—ฒ๐—ฎ๐˜ ๐˜๐—ต๐—ฒ๐—ป?

Basically, what most of the world eats most mornings. Grain-based cereals, toast, sausages full of flours and other fake stuff, crappy bacon, tinned baked beans, acai bowls, fruit and greens smoothies, green juices, just a coffee, pastries, muesli bars, protein bars, regular pancakes and waffles, syrups, jam, vegemite, margarine… the list continues but I think that covers most of the standard breakfast options.

If you’re still not convinced that cereal, toast etc do not play a role in a healthy lifestyle (for kids or adults, anyone at any age) refer to our blog all about GRAINS for all the info to get educated.

Why aren’t liquids like smoothies and green juices a good idea? A main reason is that our digestion starts in the mouth when we CHEW our food. Drinking a meal isn’t good for the gut. Another reason is that greens, fruits etc are highly inflammatory and end up causing more problems than positives to our health.

Why aren’t bars healthy? They’re full of junk! Simple!

High fruit brekkies aren’t good for us, if there’s way more sugar than protein and fat.

A high carb meal first up is going to make us hungry again and have an energy drop within a few hours.


๐—œ๐—ด๐—ป๐—ผ๐—ฟ๐—ฒ ๐—ฐ๐—น๐—ฒ๐˜ƒ๐—ฒ๐—ฟ ๐—ฐ๐—ฒ๐—ฟ๐—ฒ๐—ฎ๐—น ๐—ฏ๐—ผ๐˜… ๐—บ๐—ฎ๐—ฟ๐—ธ๐—ฒ๐˜๐—ถ๐—ป๐—ด ๐—ฎ๐—ป๐—ฑ ‘๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ฑ ๐˜„๐—ถ๐˜๐—ต ๐—ฎ๐—ฑ๐—ฑ๐—ฒ๐—ฑ ๐—ณ๐—ถ๐—ฏ๐—ฟ๐—ฒ ๐—ถ๐˜€ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐˜†’ ๐—ฎ๐—ฑ๐˜€

๐—ง๐—›๐—œ๐—ฆ ๐—ถ๐˜€ ๐˜„๐—ต๐—ฎ๐˜ ๐—ฎ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐˜† ๐—ฏ๐—ฟ๐—ฒ๐—ธ๐—ธ๐—ถ๐—ฒ ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ ๐—น๐—ผ๐—ผ๐—ธ ๐—น๐—ถ๐—ธ๐—ฒโ€ฆ

Animal based. Honest to goodness. Eating meat, animal fat, gelatin/collagen, bone broth and eggs makes the basis of a nourishing start to the day. Animal protein and fat provides long-lasting energy, a high level of essential nutrients that are bio-available (meaning the human body knows how to process them properly and efficiently), and extremely low in (if any) anti-nutrients.

Meat muffins, leftovers from dinner, slow cooked meat, cold roasted meats, eggs done a kazillion different ways, meat waffles, mince patties, good quality bacon, bone broth, collagen/gelatin, cheeses (dairy and not) cooking in and adding beef fat, lard, ghee, butter… there are so many ways to have a nourishing and enjoyable animal-based brekkie meal.

Adding in a few other healthy low-inflammatory options like avocado, mushrooms, some veggies, and low-sugar fruits (e.g. berries) are great too. Even whole fruit jelly can be a great addition to breakfast meals.

Then the sometimes ingredients like coconut yoghurt, coconut cream/milk, honey or pure maple syrup, fruits, paleo flours turned into breads, cereals, waffles, pancakes etc.

It’s really not hard to switch from standard crappy options over to nutritious alternatives. It takes some effort, planning and time initially, a transition period, then getting used to it so it becomes the ‘norm’. We did it over a decade ago. And if Clint, who said “๐˜ ๐˜ค๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฏ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜ถ๐˜ฑ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ” can do it, anyone can!


๐—” ๐—ด๐—ผ๐—ผ๐—ฑ ๐—ฏ๐—ฟ๐—ฒ๐—ธ๐—ธ๐—ถ๐—ฒ ๐—ถ๐˜€ ๐—ฎ๐—ฏ๐—ผ๐˜‚๐˜ ๐—บ๐—ผ๐—ฟ๐—ฒ ๐˜๐—ต๐—ฎ๐—ป ๐—ท๐˜‚๐˜€๐˜ ๐—ณ๐—ผ๐—ผ๐—ฑ!

It’s so sad that most of the world thinks a healthy breakfast consists of standard cereals such as cornflakes, sugary kids cereals, mueslis etc, wheat and grain-filled gluten-free toast, spreads, icky green drinks, fruit bowls and smoothies, conventional coffee (non organic) with regular highly processed milks (skim being the worst)…

When the actual healthy options are based on animal foods, low inflammatory whole foods and essential minerals. And a good start to the day is about so much more than just the foods we eat! How much outdoor time we get matters too. Sunrise (or as close to) light directly on our skin and in our eyes, our feet touching the earth, breathing in fresh air, moving our bodies.. it’s all super important on a regular basis.

Let’s start thinking about breakfast time in a more holistic and all-rounder approach. Instead of sitting around a table or in front of the TV eating junk and not doing anything else.

๐™’๐™๐™–๐™ฉ’๐™จ ๐™Š๐™‰๐™€ ๐™ฃ๐™š๐™ฌ ๐™๐™š๐™–๐™ก๐™ฉ๐™๐™ฎ ๐™จ๐™ฉ๐™š๐™ฅ ๐™ฎ๐™ค๐™ช ๐™˜๐™–๐™ฃ ๐™ฉ๐™–๐™ ๐™š ๐™›๐™ค๐™ง ๐™– ๐™—๐™š๐™ฉ๐™ฉ๐™š๐™ง ๐™—๐™ง๐™š๐™ ๐™ ๐™ž๐™š ๐™ฉ๐™ž๐™ข๐™š?


What we do + eat at breakfast time

#1: Consume Sole on an empty stomach (mineral salt drenched water in a glass of water to remineralise the body)

#2: Outdoor time barefoot, moving, getting fresh air.

#3: Early sunshine directly in the eyes and on the skin.

This image has an empty alt attribute; its file name is sun-in-eyes.jpg

#4: Eating a nourishing animal-based brekkie meal.

That’s what we do most days of the week to turn our get-up-and-go hormones kicking in, to fuel us, and to keep us full and productive all morning.


Recipe + meal ideas

A simple mince meat pattie with eggs is an easy one, add avocado or mushroom, some low sugar friends or whole fruit jelly, or bone broth, and you have an insanely healthy fuel source to start the day. We sometimes make and ghee-daise which is so creamy and delicious, and for leaner meat we add raw beef suet packed full of bio-available nutrients.

For other ideas check out our website.

Adding offal is a very good idea and a great way to hide the flavour is in patties! Meat Muffins is a brilliant (and popular) time saving breakfast idea, Meat Waffles are different, there are healthy swap recipes for sometimes-meals like pancakes, there’s a couple of cereal options.. a few things to hopefully inspire you to create nourishing breakfast meals for you and the fam ๐Ÿ˜‹


I hope this information and our perspectives and experiences help you and your family on your journey to better health + more happiness!

Aimee

Primal Health Coach for Women

Visit our website:ย Primal Influenceย 

Follow us on socials:ย Facebookย +ย Instagram + TikTok

Disclaimer:

This disclaimer governs your use of Under the Primal Influence Blog. By using this website, you accept this disclaimer in full. If you disagree with any part of this disclaimer, do not use Under the Primal Influence Blog or any affiliated websites, properties, or companies. We reserve the right to modify these terms at any time. You should therefore check back periodically for changes. By using this website after we post any changes, you agree to accept those changes, whether or not you have reviewed them.

All information and resources found on Under the Primal Influence Blog are based on the opinions of the author unless otherwise noted. All information is intended to motivate readers to make their own nutrition and health decisions after consulting with their health care provider. I am not a doctor, lawyer, psychiatrist, therapist, or your mother, and I donโ€™t play one on the internet.

The author of this site encourages you to consult a doctor before making any health changes, especially any changes related to a specific diagnosis or condition. No information on this site should be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

NO information on this site should be used to diagnose, treat, prevent or cure any disease or condition.

None of the posts and articles on Under the Primal Influence Blog may be re-printed without express written permission of the author. Primal Influence will respond to written requests to re-print parts of posts and excerpts/quotes (10% or less) may be reprinted with attribution as long as all links are left intact.

Healthy Flour Options

Swapping grain + pseudo grain flours for healthy alternatives.

This is further to a recent post we did all about grains and why they’re not healthy for us on a regular basis.

โ“ Why are grain flours not great? What even are ‘pseudo’ grains? What healthy alternatives are there and how do they stack up against the regular flours? What are some healthy flour recipes?

I cover all this + more in this post PLUS some bonus info including a brand new recipe! AND a special e-book offer!


Pseudo Grains: What you knead to know

And the puns have begun!! ๐Ÿคฃ

Less bad but not good: pseudo grains.

“Grains are not only nutritionally unnecessary, but even downright harmful, packed with toxic antinutrients and inflammatory proteins like gluten. Pseudo grains are foods that resemble grains from the perspective of the person eating them, but are not biologically members of the same group. Biologically speaking, cereal grains are the seeds of grasses, and belong to a group called monocots. In contrast, pseudo grains are the seeds of broadleaf plants, and belong to a different group called dicots.”

List of pseudo grains:

Amaranth
Buckwheat
Quinoa
Kaรฑiwa

Amaranth and quinoa have been cultivated as staple crops in the Americas since well before the first European explorers arrived on the continent. Spanish conquistadors prohibited the cultivation of these pseudo grains due to their role in pagan religious ceremonies, but this ban didnโ€™t last beyond the colonial era. First cultivated in central Asia, buckwheat faced no such challenge from religious enemies: it spread to Europe unopposed, but then decreased in agricultural importance as farmers concentrated on other cereal grains. Although none of them are as common as cereal grains like wheat and corn, they’ve have become increasingly popular in recent years as more people become aware of gluten intolerance and celiac disease as serious problems. Pseudo grains appear to be superior to cereal grains in several ways…” – Paleo Leap

But at the end of the day they’re plants and they have natural in-built defences (AKA Toxins) which do not agree with the human gut. They may be technically higher in some nutrients but that doesn’t mean those nutrients absorb well wen we consume them. Some of them can be OK transition flours for families but there are definitely grain-free options to consider.


Sifting through the grain flour alternatives

The transition to grain-free primal eating used to be damn hard. I did it in about 2010 and struggled to enjoy cooking, baking and healthy eating. Our meals were mostly pretty boring, and any time I did use a grain-free flour, one of very few to choose from at the time, the dishes often didn’t taste great or have nice texture.

The main flour at the time was coconut. That was the go-to flour and it was not easy to work with! Experimentation and practice helped, oh and a tonne of eggs usually, but eventually more options because available and life in the kitchen got a bit easier.

Let’s look at the main grain-free flour options:

Almond meal
Green banana
Sweet potato
Cauliflower
Tapioca and arrowroot
Cassava
Tigernut
Cricket

Macro Cricket Protein Powder 100g | Woolworths
What Is Tiger Nut Flour?
Tigernuts, flour and milk
Cassava Flour Is Best Gluten-Free Baking Substitute | Eat ...
Cassava root and flour

Have you even heard of all of those let alone tried to use them?! I haven’t even tried them all but from all my primal cooking experience I can imagine how some would work, and knowing their potential effect on the gut and health, they’re not necessarily worth trying.

Which of these have you heard of, used, like, hate?


The alternative flours raising the bar in baking

“Raise”, get it?! I just can’t help myself haha

Anyhoo.. which grain-free flours work the best in baking? Here are my thoughts and experience…

Some are made from plant roots or fruit so they’re very starchy and really high in carbs (sweet potato, tapioca, green banana flour, coconut, cassava, arrowroot), with some being quite difficult to work with in terms of straight swap for grain flours. Tapioca and arrowroot, for me, are great additions to cooking and baking with green banana and coconut flour because they act as binders. They actually replace corn starch in primal recipes as well.

I haven’t tried sweet potato or cauli flours yet but plan to this week to include my thoughts in the newsletter, seeing as they’re now available in supermarkets.

Almond meal is high in fat and works well in baking but unfortunately is probably the most unhealthy because nuts are best consumed only in very small quantities and activated (soaked) to try and reduce the high toxin content. I occasionally make a cake or similar using almond meal but my tummy never likes it.

Coconut and green banana flours are probably the least carby and starchy of the fruit and root options, but absorb a fair bit of liquid (especially coconut) and require adjustments in the qty of other ingredients in cooking such as liquids, oils and eggs. Coconut is much more fibrous and can dry out in baking. Green banana flour is dry also but in a less fibre-way, and makes great biscuits, crackers, cakes and more.

Tigernut is known to be really tough on digestion and I’ve actually seen people have allergic reactions to it so it’s not one I’d recommend using often but could be worth trying.

Cricket flour is a plant-free option made from roasted ground crickets. It’s a lot harder to use as a baking flour but makes a great meat and fish coating option or a protein-rich addition along with other flours. It’s available from supermarkets and health food stores and is a really rich, nutty kind of flour.

Which of these have you tried or want to try?


Which healthy flour dough I like the most?

My absolute fave Primal-friendly flour to cook with is green banana flour.

I became addicted to it years ago when our good friend and paleo chef extraordinaire Dan from Canberra was visiting for a few days and showed me how to use it. He taught me recipes he liked to make with it including crepes, and I spent the next 1.5 yrs experimenting with it, getting familiar with it, and ended up creating the world’s first paleo GBF recipe e-books!

It’s a staple ingredient in our pantry, I use it for cooking, baking, coating, it’s super versatile. It’s great on it’s own or combined with other flours/powders, depending on the dish. It works in savoury and sweet recipes. I’d never recommend eating it daily, unless it’s a transition flour, but a few times a week can be fine for most people.

In terms of pros and cons I think it has far less cons than most primal-friendly flours, especially with regards to nutrition. It can be tricky to use at first, that’s why my recipes can be really helpful to get started with it without wasting time and money.

As a subscriber you receive special access to purchasing the first ever Paleo Green Banana Flour Recipe E-books!

๐Ÿ‘‰ Click here to see the recipe lists + to buy


Recipe ideas + bonus new recipe!

As I said above, green banana flour is incredibly versatile, but if you’re not used to how it works with other ingredients and when cooking with it then it’s handy to start with tried and tested recipes. Like mine! If you want to of course…!

If you have used it before and not had great success you might be surprised to know it makes a very fluffy bread! And that’s without using a whole carton of eggs!! ๐Ÿ˜ฎ

Here’s a list of all my fave Primal ways to use GBF:

– New York-style pizza base
– Breads and loaves (sweet or savoury)
– Herb crackers
– Sweet tart bases
– Cereal (porridge and regular crunchy kind)
– Coating fish, chicken and pork pieces

๐Ÿ‘‰ There are some recipes on our website you can use


โœจโœจโœจ SPECIAL BRAND NEW RECIPE: Homemade Healthy Cereal!

This recipe is great for those occasional mornings you really feel like a bowl of cereal, or for family members to have daily for a while during the Primal transition period away from grains.

๐Ÿ‘‰ Click here for the recipe


I had wanted to include my thoughts on using some ‘new’ flour options but due to current lockdown (at the time of creating this post) and not being able to access the products I wasn’t able to try a couple of different flours. As soon as I can though I will and I’ll report on them here with an edit!

If you have any questions for us regarding healthy flour options, email us at info@primalinfluence.com or comment below.


I hope this information and our perspectives and experiences help you and your family on your journey to better health + more happiness!

Aimee

Primal Health Coach

Visit our website: Primal Influence | Follow us on socials: Facebook + Instagram

Disclaimer:

This disclaimer governs your use of Under the Primal Influence Blog. By using this website, you accept this disclaimer in full. If you disagree with any part of this disclaimer, do not use Under the Primal Influence Blog or any affiliated websites, properties, or companies. We reserve the right to modify these terms at any time. You should therefore check back periodically for changes. By using this website after we post any changes, you agree to accept those changes, whether or not you have reviewed them.

All information and resources found on Under the Primal Influence Blog are based on the opinions of the author unless otherwise noted. All information is intended to motivate readers to make their own nutrition and health decisions after consulting with their health care provider. I am not a doctor, lawyer, psychiatrist, therapist, or your mother, and I donโ€™t play one on the internet.

The author of this site encourages you to consult a doctor before making any health changes, especially any changes related to a specific diagnosis or condition. No information on this site should be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

NO information on this site should be used to diagnose, treat, prevent or cure any disease or condition.

None of the posts and articles on Under the Primal Influence Blog may be re-printed without express written permission of the author. Primal Influence will respond to written requests to re-print parts of posts and excerpts/quotes (10% or less) may be reprinted with attribution as long as all links are left intact.

Recipe: Sugar-Free Pumpkin Spice Choc Chip Biscuits (Paleo + nut-free)

Clint and I are going through periods of low and no-sugar eating at the moment because we need to for our health. He’s doing 30 days straight of no sugar and I’m 5 days on / 2 days off -ish.

It’s going really well for both of us; we’re each noticing improvements to our health, we’re feeling better, and we’re getting used to some of the swap foods we’ve been eating.

I went live on our Facebook page last week giving my tips for no and low sugar eating, because we’ve been through this quite a few times and can definitely give some advice on how to be successful with it. Watch the video HERE.

Yesterday I felt like baking so I had an idea of a biscuit I wanted to try. ย I know pumpkin puree is a great natural sweetener and binder so I decided to try Pumpkin Spice Choc Chip Biscuits and was very pleased with the result!

They turned out nice and fluffy, quite moist and surprisingly moreish. The only negative… they’re best eaten warm. Not when they’ve completely cooled down as they then become a bit dry and definitely not as tasty. So if you wait until they’ve come out of the oven and have cooled just enough to still be warm inside, or you heat them up gently if they have cooled completely, then they are delicious! And warm biccies are so much more enjoyable in the cooler months, so it’s not a bad thing overall!

Here is the recipe for you…

 

PUMPKIN SPICE CHOC CHIP BISCUITS

(makes 8 large)

 

You’ll need:

1 egg

2.5 tbsp ghee

1 tsp pure vanilla

2 tbsp cacao nibs (as the ‘choc chips’. They don’t taste overly ‘chocolatey’ and don’t melt but give awesome crunch!)

2 tsp cinnamon powder

1 tsp nutmeg powder

1 tsp ginger powder

1 tsp apple cider vinegar

1/2 tsp each of bicarb soda and baking powder (look for gluten-free and aluminium-free)

3 tbsp organic green banana flour (buy some HERE)

1 tbsp arrowroot flour

6 tbsp pumpkin puree (Jap is usually the sweetest)

Pinch of pink salt

 

To do:

  1. Pre-heat oven to 180 degrees Celcius
  2. Make pumpkin puree by peeling and dicing pumpkin then boiling until soft. Strain to remove water, then mash with a fork until no lumps or chunks remain. Let it cool slightly before adding to the other ingredients
  3. Whisk egg and ghee in a bowl
  4. Add remaining ingredients and mix thoroughly
  5. Use a spoon to dollop about 8 spoonfuls worth of mixture onto baking paper on a flat oven tray
  6. Place in the oven and bake for 15-20 mins or until the surface of the biscuits show golden brown colour
  7. Transfer to a cooling rack and allow to cool down just enough to handle and eat safely then serve

TIPS

  • If you’re after more sweetness and aren’t on a low/no sugar eating plan, add raw honey or Grade B maple syrup to the mixture, and/or some chopped fresh Medjool dates. Yum!
  • Add more or less of the spices depending on your personal taste
  • Instead of boiling the pumpkin pieces, roast them instead on a medium heat until cooked through but without dark brown edges. This will add more sweetness and flavour
  • For denser biscuits, leave out the bicarb soda, baking powder and apple cider vinegar. These ingredients help the mixture rise when baking and creates a fluffy texture, so without them the biccies will be flatter and more dense which some people may prefer

 

That’s it, really easy!

If you’d like ALL of my healthy green banana flour recipes grab my e-books HERE.

 

Happy cooking!

Aimee xx

Food + Cooking Coach @ Primal Influence

 

 

Recipe: Carrot Spice Muffins with Lemon Icing (paleo + nut-free)

I’m so excited to be launching my TWO green banana flour recipe e-books in October that I’m giving you guys a taste test with this recipe!

Yesterday I whipped up a batch of Carrot Spice Muffins with Lemon Icing and they were so delicious. Clint enjoyed one after work and because they’re full of nutrients, they’re very filling so he could only fit one in. That’s amazing, Clint usually eats a lot!

So it’s good to know that they go a long way, which is handy when you’re spending a bit more cash on the ingredients, compared to conventional baking ingredients.

As with most of my recipes, this one is free from nuts as well as the usual inflammatory suspects like gluten, grains and dairy. But it’s not missing flavour, the most important element! I love that by using quality ingredients, just real food, and utilising herbs and spices, dishes can be full of flavour without compromising on health.

I won’t waffle on anymore, here’s the recipe for you…

carrot-spice-muffins-w-lemon-icing

CARROT SPICE MUFFINS WITH LEMON ICING

You’ll need:

Muffins:

1/2 cup green banana flour (buy some here)

1/4 cup coconut flour (buy some here)

1 tsp pure vanilla (paste, powder, bean)

1 tsp combination baking powder and bicarb soda (look for brands free from aluminium, gluten and rice)

1 tsp organic nutmeg

2 tsp organic cinnamon powder

2 tsp organic ginger powder

1 cup firmly packed grated organic carrot

2 tbsp raw honey

4 tbsp coconut oil (liquified)

2 pastured eggs

1 tsp apple cider vinegar

 

(FYI: organic herbs and spices make a huge difference when it comes to adding flavour!)

Icing:

(I recommend you purchase a stick blender for making the icing, or use a small bullet blender, but anything larger will make it difficult to achieve the desired consistency because the creamed coconut is so firm)

1 tbsp raw honey

3 tbsp creamed coconutย (buy some here)

2 tbsp fresh squeezed lemon juice

 

To do:

  1. Pre-heat oven to 160 degrees Celsius and grease a muffin tray with a little coconut oil
  2. Sift the flours and powders into a mixing bowl to remove lumps (important for the banana flour)
  3. Add remaining muffin dry ingredients and stir
  4. In a separate bowl add the wet ingredients and whisk then pour into other bowl and stir until the mixture is well combined
  5. Spoon into the muffin tray, to the top of each section (that’s a decent serving size, but you can make them smaller or larger if you wish)
  6. Bake in the oven for 20-30 mins, depending on your oven, until edges are brown and a skewer inserted in the middle to the bottom of one muffin comes out relatively dry
  7. Turn onto a cooling rack and allow to cool down almost completely (a tad warm is fine)
  8. For the icing add the creamed coconut, honey and lemon juice to the stick blender jug and use your stick blender on high speed to mix it thoroughly. Lift the stick blender up and down constantly and stop sometimes to scrap edges and to ensure all of the mixture is combined well. When it’s free from lumps it’s ready
  9. Spread the icing on the cooled muffins, or use a piping tool to make a fancier appearance and texture
  10. Then serve and gobble down! These muffins are best served fresh and with a slight warmness. If you do refrigerate these just take them out and let them sit on the bench for 30min – 1 hour before serving so they’re not too cold and firm. Enjoy!

Optional extras: if you do want to add nuts to this for crunch then walnuts and pecans would be nice. Also some natural organic sultanas/raisins would be a tasty and sweet addition.

Remember you can add more or less spices and honey depending on your taste, this recipe is not strict!

Note: the ingredient purchase links above are affiliate links, we only affiliate with products and companies we 100% trust and believe in.

Please let me know what you think ๐Ÿ™‚

For a stack more green banana flour recipes pre-order the world’s first e-books using this amazing ingredient HERE !!

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Cooking with Green Banana Flour

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Cooking with Green Banana Flour

 

Aimee x

 

5 Things I’m Grateful For Today:

  1. Using green banana flour to create really healthy and yummy dishes
  2. The sun shining on this gorgeous Spring day
  3. It’s the weekend tomorrow!
  4. The country music song playing right now and Spotify
  5. My little container garden doing really well right now

 

 

Recipe: Paleo Pecan Biscuits

I attempted my own version of a paleo-friendly pecan biscuit recipe not long after we got home from our trip to Moree, because Tony at Three Apples Organics gave me 2 bags of organic pecans!

I’m not a huge fan of eating a lot of paleo baked sweets, especially when full of nuts and seeds (due to the unhealthy changes that happen when nuts and seeds are heated, and the typical nutrient overwhelm that occurs in these kinds foods, making it tough on the gut to digest) but because I very rarely get to use or eat pecans, and I had so many of them I thought… why not get experimenting in the kitchen to see what I could come up with?!

And of course, I wouldn’t recommend eating these every day, but as a treat now and then, why not?!

S0… at this time I was still pretty new to using banana flour, and I wanted to play around with it a bit more and decided to include it in this recipe because I’d read it’s great for creating a nice biscuity texture.

One day I had a go at making a batch of biccies using the banana flour, pecans and other basic paleo ingredients. But Clint and I both agreed that while the biscuity texture was in fact great, the flavour was lacking a little. Basically… they were too boring. I couldn’t have that now could I!

 

So this week I finally gave it another crack and I think I’ve nailed it! Andย I’d love to share my new recipe with you all!

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PALEO PECAN BISCUITS

Makes 8 large biscuits

You’ll Need:

1 tbsp arrowroot flour

1/2 tbsp Great Lakes beef gelatin powder (grab some here!)

1 tbsp coconut flour

3 tbsp Natural Evolution Foods banana flour

1 tsp each of nutmeg, cinnamon and vanilla powder

1/2 tsp each of aluminium-free bicarb soda, rice/gluten-free baking powder, Himalayan salt

1/2 cup crushed pecans, lightly toasted (organic if possible)

1 tsp apple cider vinegar

4 tbsp ghee (or coconut oil)

2 tbsp pure Grade B maple syrup

2 pastured organic eggs

 

Do This:

1. Preheat oven to 170 degrees Celsius

2. Add all dry ingredients into a bowl and mix well

3. In a tall, narrow jug add the wet ingredients and use a stick blender to mix well (or use a whisk or food processor but stick blenders are so quick and emulsify so well)

4. Next combine the wet and dry ingredients together and mix really well. It should be quite a thick batter, not runny at all

5. Place a sheet of baking paper on an oven tray and spoon dollops of batter onto the paper, spread out. I used about a tablespoon of mixture each biscuit which ended up in large biscuits because of how much the mixture rises and spreads while baking, so you can be quite minimalย with how much you use so you have more biscuits to go around

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6. Bake in the oven for around 20 mins, depending on your oven keep an eye on them (mine is not the best to go off unfortunately!), you’re wanting the biscuits to be dark brown on the bottom and edges but not as dark on top or they may be burnt underneath.

7. Once cooked through, remove from the oven and allow to cool. Then dish them out… but they won’t last long!

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The texture should be slightly soft and moist inside while still crunchy and biscuity on the outside. Compared to the first attempt I did at making these, when the texture all the way through was dry, this recipe is much nicer and got the thumbs up from Clint when he tried them!

 

You don’t have to stick to this flavour combination. Especially if you can’t get a hold of quality raw pecans. How about swapping for macadamias and honey? Or walnuts and maple? If you stick to the base recipe and swap the nuts and sweetener around you can come up with some pretty unique biccies that the whole family can enjoy! ๐Ÿ™‚

 

I appreciate the input of Dan the Aussie Paleo Chef, with the suggestion of toasting the pecans beforehand, and adding in the extra egg, as I’d used raw nuts and only 1 egg the first time. I’m happy to say though, the inclusion of arrowroot and gelatin was my idea and I’m so happy with the outcome!

I hope you enjoy making and devouring these biscuits!

Happy paleo baking ๐Ÿ™‚

Aimee

 

5 Things I’m Grateful For:

1. Using quality ingredients to make healthy foods

2. My paleo journey which is leading me to better health

3. Sunny days

4. Going camping in the bush

5. Fluffy winter socks!