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grainfree

Paleo Pear & Cranberry Muffins – Grain-Free, Dairy-Free, Nut-Free, Refined Sugar Free

Paleo Pear & Cranberry Muffins – Grain-Free, Dairy-Free, Nut-Free, Refined Sugar Free

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I have a thing with muffins.

I think they may be my favorite thing to make, and these pear & cranberry muffins are no exception. I had a few folks asking for a nut-free recipe since most of my baking usually involves almond flour. I don’t tolerate some of the other gluten-free flours, like cassava and tigernut, plus we try to stay low carb, so that left me with coconut flour.

Don’t get me wrong, I LOVE coconut flour, but it can be extremely finicky. It can cause the texture to become grainy, or the overall product insanely dry. BUT, these muffins are anything but grainy or dry.

They are deliciously moist and light. Not too dense, and not at all overly heavy. Just filing enough to stand on their own for a grab and go breakfast, and light enough to be an afternoon snack.

I love the gentle sweetness the pear brings, and the bright sharpness of the fresh cranberries. I have not tried it with dried cranberries, but if you do, let me know how it goes! I imagine it would make the overall muffin sweeter, and remove some of the sharpness you get from using fresh cranberries.

I hope you enjoy these muffins as much as I do! They would make a great pre-thanksgiving dinner snack or a beautiful addition to any Christmas day brunch. I can promise you; they will be made for Shirley’s 1st birthday party as a great sweet alternative to the cupcakes my mom will be making!

Let me know what you think in the comments!

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Paleo Cranberry Pear Cardamom Muffins - Nut-Free, Dairy-Free, Grain-Free, Low-Carb

These warm and spicy muffins are the perfect treat for your pre-thanksgiving indulgence, or on Christmas morning.
Prep Time8 mins
Cook Time18 mins
Course: Appetizer, Breakfast, Dessert, Side Dish, Snack
Cuisine: American, Dairy-free, Gluten Free, LowCarb, Nut-FRee, Paleo
Keyword: Dairyfree, Muffins, Winter Flavors
Servings: 12
Calories: 119kcal

Ingredients

  • 1/2 Cup Coconut Flour
  • 1/4 Cup Arrowroot Starch Can sub Tapioca Starch
  • 2 Scoops collagen peptides Vanilla flavored
  • 4 Tbsp Coconut Sugar
  • 1/2 Tsp Baking Soda
  • 1/2 Tsp Baking Powder
  • 1 Tsp Cardamom
  • 1 Tsp Cinnamon
  • 1/4 Tsp Sea salt
  • 1/2 Tsp Apple Cider Vinegar
  • 2 Tbsp Coconut Oil melted
  • 1 Tsp Vanilla extract
  • 1/4 Cup Coconut Milk
  • 5 Large Eggs
  • 1/3 Cup Cranberries chopped
  • 1 Cup Pears skinned and diced

Instructions

  • Start by preheating your oven to 350.
  • Next, mix together your dry ingredients in a medium-sized mixing bowl
  • Add your wet ingredients to your dry and stir well. Let sit for 2-3 minutes to allow the coconut flour to absorb the liquid
  • Next fold in your pears and cranberries
  • Spray a muffin tin or line with paper liners, and fill cups about 1/2 full
  • Bake in preheated oven for 18-20 minutes
  • Remove from oven and let cool for 3-5 minutes before removing from muffin pan

Notes

I have never made these with 
Creamy Salmon Veggie Noodle Casserole – Keto, Paleo, Dairy Free, Grain Free

Creamy Salmon Veggie Noodle Casserole – Keto, Paleo, Dairy Free, Grain Free

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I LOVE casseroles. I love them because they can be made ahead of time, or when I’m in a hurry. And while they do take a while to bake, the prep and execution are easy.

I also love having things that don’t need to thaw or chop – aka chicken or beef because you should know I always forget to thaw my butcher box chicken until 4:50, and we don’t own a microwave. And while this recipe can be reasonably labor-intensive if you don’t have anything prepped already, if you do have premade, it is a breeze!

Having things prepped ahead of time like the spaghetti squash and bacon will save you time and make this a dump meal. I have a recipe here for my instant pot, spaghetti squash recipe. This recipe is by far the easiest way I have found to cook spaghetti squash. I make this once a week to have on hand for meals or lunches for Addie and me.

I also like to cook my bacon on a baking sheet in the oven to save time and save the mess that cooking bacon on a stove creates. This is one of the very few times I will use aluminum foil, mainly because it makes the whole process, including clean up, super easy!

After cooking my bacon, I like to pour the fat into my casserole dish instead of greasing it with something else, like cooking spray. I would only do this with good quality bacon. I only buy organic nitrite and nitrate-free bacon (because migraines are the worst), and I also look for sugar-free. Butcher box has great bacon, as well as Jones brand, which I find at our local Walmart. That is also where I find my frozen zucchini noodles. By all means, you could use fresh or make your own, but I like to have frozen on hand because they don’t spoil as fast.

If you do use frozen, make sure to thaw and squeeze out excess water, or your casserole can turn out a bit runny.

Along with that, it does help to sprinkle a little arrowroot starch over your salmon to absorb some of the liquid that is inevitable in this recipe. I suppose you could use cornstarch. I haven’t tried it as we don’t consume corn products. But the purpose is the same, so I imagine it would be a similar result.

This casserole is rich in healthy omegas, lots of protein. It is low carb, keto, paleo, whole 30, dairy-free,  IT TICS ALL THE BOXES. And it’s so filling. One plate will fill you up and keep you full.

 

 

 

 

 

 

 

I hope you enjoy this recipe as much as my family does. The day I made this, I put it in the oven and set the timer, and went upstairs to nurse Shirley. I had Nathan get it out of the oven for me, and he had to restrain himself from digging in before I got my pictures.

After I got downstairs and took the photos I needed to share with you, he ate five plates. Not because it’s not filling, but because he is a bottomless pit and loved it that much. I will say he skipped dinner that night.

Even Addie will eat it from time to time, though she is a hard one to sell on fish of any kind. I don’t push it too much, but I do keep trying. She used to hate beef and pork too, and now she’ll eat those without any hesitation. Moral of the story, keep trying to get your kids to eat foods that they say they do not like. Keep putting it on their plates(in small amounts) and have them try it. You never know when their tastebuds may change.

If you make this, let me know in the comments! I hope you enjoy it as much as our family does!

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Keto Salmon Zoodle Casserole -Paleo, Keto, GF, DF, Whole 30

This savory dump and bake casserole is every busy mom's dream. It's easy to make, and full of healthy fats and proteins.
Prep Time10 mins
Cook Time35 mins
Rest Time5 mins
Course: Dinner, Main Course, Side Dish
Cuisine: American, Ketogenic, Paleo
Keyword: Casserole, Dairyfree, Gluten Free, grainfree, Healthy, keto, Paleo, Quick
Servings: 8
Calories: 256kcal

Ingredients

  • 3 cans Salmon
  • 1-2 Cups Zoodles I use pre-made zoodles, but you could make your own with a spiralizer. Just make sure to squeeze out excess water.
  • 3 Cups Spinach tightly packed
  • 4 Cups Spaghetti Squash cooked

Sauce

  • 1 +1/4 cup Full Fat Coconut Milk
  • 1 + 1/2 Tbsp Yellow Mustard Omit for AIP
  • 2 Tbsp coconut aminos
  • 2 Tbsp Nutritional Yeast plus more for topping
  • 3/4 tsp Garlic Powder
  • 3/4 tsp Dill
  • 1 tsp dried Parsley
  • 1/2 tsp Onion Powder
  • 1/2 tsp Chives
  • 2 tsp sea salt plus more to taste

Topping

  • 4-5 slices Bacon cooked and diced
  • 1 tsp Nutritional Yeast
  • 2 Tbsp Plantain Chips crushed

Instructions

  • Preheat oven to 375
  • Grease your casserole dish. I like to use the leftover bacon grease from cooking the bacon
  • Drain and rinse the salmon and spread along the bottom of the dish. Sprinkle with your arrowroot powder. This helps absorb some of the liquid that will accumulate from the veggies.
  • Next, add the spinach, spaghetti squash, and then zoodles
  • Next, mix together the sauce ingredients and pour over the layers of casserole
  • Sprinkle bacon, crushed plantain chips, and nutritional yeast over the casserole
  • Bake in the oven for 35-40 minutes until it becomes crispy on top and bubbly around the edges
  • Remove from the oven and let sit for 5 minutes.
Instant Pot Spaghetti Squash

Instant Pot Spaghetti Squash

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Spaghetti squash. I love it, and I hate it. It always takes so much effort to cook…

UNTIL NOW! I introduce to you, the easiest instant pot spaghetti squash recipe ever!

No more cutting into a hard uncooked squash to scrape out seeds and roast in an oven for what feels like forever. This recipe only calls for 12-15 jabs of a knife into the flesh of the squash before putting the entire thing, along with a cup of water, into your instant pot for 18 minutes or so minutes(depending on the size of your squash). You can see from the above picture; my squash was just shy of 3 1/2 lbs.

I like to cook a squash every week and use the noodles for different recipes throughout the week, or for lunches for Addie and I. While spaghetti squash is low carb, it does not lack in flavor and versatility. I use it for my morning n’oatmeal sometimes, and I use it in casseroles like my, Salmon Veggie Noodle Casserole, I eat it plain with some sea salt and coconut oil.

Spaghetti squash is low in calories but high in fiber, vitamin C, manganese, and vitamin B6. It, like many other winter squash and veggies, is high in beta-carotene. This, along with vitamin C, makes it an antioxidant powerhouse in its respective way, and a valuable part of your winter diet.

One of the pros of cooking it in the instant pot whole is also that the stringy noodles stay a little more al-dente, of which I’m a big fan. I don’t know about you, but I don’t love soggy noodles. Cutting the squash widthwise rather than lengthwise also makes delicate long strings of “noodles as well.

Give this recipe a try and let me know what you think! Just be mindful of the size of your squash and know that you may need to adjust your timing a little.

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Easy Instant Pot Spaghetti Squash

This recipe is easy enough anyone can make it! It will have you eating this tricky squash on the regular.
Prep Time5 mins
Cook Time18 mins
Course: Dinner, Side Dish, Snack
Cuisine: American, GlutenFree, Ketogenic, LowCarb, Paleo
Keyword: Gluten Free, keto, Low-Carb, Paleo, Vegan, Veggies

Equipment

  • Instant Pot

Ingredients

  • 1 3.5 lb Spaghetti squash you can use a different sized squash but you'll need to adjust cooking time to accommodate

Instructions

  • Start by rinsing off your squash and removing any stickers or labels that may be on it
  • Next, you will use a sharp knife to carefully pierce the squash about 12-15 times all over. This will help it ventilate and breathe as it's cooking
  • Add a steamer basket or tray inside your instant pot so your squash isn't setting on the bottom of the pan
  • Add 1 cup of water, and your squash to the basket
  • Close the lid and seal the vent on your instant pot
  • Press the PRESSURE COOK button and set time to 18 minutes. Again, note, if your squash is heavier, it may need 2-3 more minutes, or if it's smaller, less time
  • After your instant pot completes the 18 minutes, allow it to depressurize for 10 minutes. It should unlock on its own at this point, but if it does not, you can manually unseal and depressurize the pot
  • Carefully remove your squash and place on a cutting board. Let sit for a few minutes to cool
  • Once your squash has cooled enough to touch, cut widthwise and allow to cool further
  • After your squash is cool enough to touch, you will first want to scrape out the seeds, and then you can peel the skin off or use a large spoon to scrape your noodles out carefully. It should be effortless
  • Store your noodles in an airtight container in the fridge for 4-5 days! Use for stir fry, casseroles, or just a side dish all on its own
Chewy Paleo Chocolate Chip Cookies – GF, DF, Egg-Free, Refined Sugar-free

Chewy Paleo Chocolate Chip Cookies – GF, DF, Egg-Free, Refined Sugar-free

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I LOVE baking cookies. I think it’s my love language. And I have been working and toying with my cookie recipe to get just the right texture and taste. Before I went paleo, there was nothing more satisfying than a good, chewy, gooey chocolate chip cookie. But recreating this in the paleo world is not as simple.

 

Except it was actually quite simple. By eliminating a lot of my usual ingredients like eggs, and baking soda, I finally got that chewy texture (rather than cakey), that I was looking for!

These are husband approved, toddler approved and stressed out/tired momma approved. In fact, Nathan and I ate the entire first batch in a day. Don’t do the math. But they are that good.

They are also super easy to make! You’ll add all the dry ingredients first, and then, add your liquid. Just make sure to melt your coconut oil, honey, and almond butter first. I do this over a stovetop which gives me good control over the temperature, but you could use a microwave. We don’t own a microwave so I haven’t tested this, but I would just be careful to go in slow increments to not overheat the mixture. I suggest a few seconds at a time. Overheating honey and coconut oil kills a lot of the good antibacterial properties they hold.

This is a recipe I’m really proud to share with you. I worked really hard to get this cookie and once you taste it, you’ll agree that it was worth the effort to achieve.

 

 

Let me know in the comments if you made it and what you think!! 

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Paleo Chewy Chocolate Chip Cookies - GF, Egg-free, DF

This chewy chocolate chip cookie is everything you've been dreaming of. They are SO delicious you wouldn't even know they are healthy for you!
Prep Time5 mins
Cook Time12 mins
Course: Appetizer, Dessert, Snack
Cuisine: American, Paleo
Keyword: Cookies, glutenfree, grainfree, Paleo
Servings: 15 cookies
Calories: 163kcal

Ingredients

  • 1.5 cup Almond Flour
  • 1/3 cup + 1 tbsp Tapioca Starch Can sub arrowroot
  • 1 tsp gelatin Grass-fed
  • 1 scoop collagen powder Vital Proteins
  • 1 tsp baking powder
  • 1 tsp Cinnamon
  • 2 1/2 Tbsp Coconut Oil melted
  • 1 Tbsp Almond Butter
  • 3 Tbsp Honey
  • 1/4 cup Coconut Milk Full fat without any additives
  • 1 tsp Vanilla Extract
  • 1/2 cup Chocolate Chips I use Enjoy Life brand

Instructions

  • Begin by preheating your oven to 350 and lining a cookie sheet with parchment paper or a silicone baking liner
  • Next, add all of the dry ingredients to a medium-sized bowl and mix
  • Melt your almond butter, honey, and coconut oil together. I do this over my stove in a small saucepan, because we don't own a microwave, but you could use a microwave. Just warm a few seconds at a time to not overheat the mixture.
  • Add the melted mixture and other wet ingredients to the dry and mix until a dough forms
  • Fold in chocolate chips
  • Roll into 3 inch balls and place on a baking sheet. If the dough is too sticky, wet your hands slightly with water. This will keep it from sticking to you.
  • Bake for 10-12 minutes watching for the tops to become lightly browned
  • Enjoy your delightfully chewy, healthy, gluten-free, grain-free, egg-free chocolate chip cookies!
Fall Spiced Paleo Granola – Gluten free, grain free, refined sugar free

Fall Spiced Paleo Granola – Gluten free, grain free, refined sugar free

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I love granola. Like I REALLY love it. There’s something about the crunch and sweetness…and oh a good granola is just oh so delicious to me. I think it’s because I secretly have this intense love of cereal with milk. Basic I know. I just love it. But as my diet has changed, my milk of choice has changed, and so has my cereal. I now prefer to make my own granola so I can control exactly what goes into it.

This granola is LOADED with nuts and seeds and packed full of protein and healthy fats to keep you fuller for longer. As we studied the ketogenic diet to understand if it could help our daughters epilepsy, we discovered that while it is nearly impossible to overeat carbs, which mess with your insulin and blood sugar, causing weight gain or retention, brain fog, overall sluggishness, your body has built-in signals to stop you from eating too much protein or fat. Think of it like this….you go to the movies and buy a large bucket of popcorn. You down the whole thing without thinking twice. But if that same bucket was filled with cheese, just cheese, you wouldn’t be able to! And if you did, you would be one sick individual. So the moral of the story is, fill up on protein and healthy fats rather than empty carbs.

And lucky for you, this granola while it does have some carbs, has way more fat and protein. It also has just the right consistency to create these most beautiful granola clusters. I don’t know about you, but I really dislike crumbly granola. It needs to be easy to pick up and snack on.

I hope you enjoy making this as much as I do! It’s so simple, even the tiniest of bakers can help.

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Fall Spiced Paleo Granola - Grain free, Refined Sugar free, Gluten Free

This fall spied paleo granola is the perfect on the go snack, topping for yogurt, or eaten like cereal with some coconut milk.
Prep Time5 mins
Course: Appetizer, Breakfast, Snack
Cuisine: American
Keyword: Breakfast, Dairyfree, fall, glutenfree, grainfree, granola, Healthy, Paleo, sheetpan, snacks
Servings: 8
Calories: 455kcal

Ingredients

  • 1 cup almonds roughly chopped
  • 1/4 cup hemp seeds
  • 3 tbsp chia seeds
  • 3 tbsp ground flax seeds
  • 1 cup unsweetened shredded coconut
  • 1/4 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 3 tbsp sesame seeds
  • 1/2 cup raisins
  • 1 tsp vanilla extract
  • 4 tbsp coconut oil melted
  • 1/4 cup raw honey
  • 3/4 tsp cinnamon
  • 1/4 tsp cloves
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger
  • 1/8 tsp cardamom

Instructions

  • Preheat oven to 350
  • Mix all of the dry ingredients together in a large bowl
  • Melt the coconut oil
  • Add wet ingredients to dry and mix well to endure everything is covered
  • Place mix on a parchment-covered baking sheet and bake at 350 for 15-20 minutes.You will want to start checking it around 13 mins to prevent any burning.
  • Remove from oven once it is a nice golden brown color - not burnt- and let sit until it cools entirely. This will help create the nice crunchy clusters. It will still be soft as you bring it out. That's okay! Be patient.
  • Enjoy your fall inspired granola!

Notes

You could totally sub out almonds for pecans, or walnuts, or any of the seeds for something different as well. You cannot however sub or lower the amount of honey more than a smidge and get the same result. The honey is what binds it together and creates these delicious granola clusters I love so much. 

If you try this recipe, and like it, please comment below and tell me about it!!

Low-Carb Grain-Free Pumpkin Spiced N’oatmeal

Low-Carb Grain-Free Pumpkin Spiced N’oatmeal

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I don’t know about you, but I will pick sweet breakfast foods over savory nearly any day of the week. Especially while breastfeeding. ESPECIALLY when it’s chilly outside.

When we went paleo, the thing I missed most was oatmeal(and let’s be real…donuts and bagels and all thing carbs). Traditional oatmeal, whether gluten-free or not, always messed up my tummy and left me feeling horrible. Brain fog, breakouts on my face, fatigue. I knew cutting these grains out of my diet was the best thing for me, but I missed them nonetheless.

I tried different combinations of things to try to recreate the texture and taste, but it just wasn’t right. Until I went keto, and discovered hemp hearts. I talk about them a lot, mainly because I LOVE THEM and they are SO incredibly good for you.

This recipe is packed with protein and healthy fats as well, making them keto-friendly, depending on how many carbs your body can handle. As a breastfeeding mother, I can handle 40-80 grams of carbs a day and not get kicked out of ketosis. But know your body, and what you can handle if you are following a ketogenic diet. For those needing to be in high therapeutic levels of ketosis, this recipe may not be for you.

But beyond all these great nutritional benefits, these fake-out oats have just the right texture. They resemble a steel cut oat a bit more than your traditional cut oat, BUT adding in some shredded coconut helps give that bigger oat texture I was looking for as well. They are a dream.

The nice thing about this recipe is it is SUPER easy. It does take a while for the seeds to soak up the moisture from the coconut milk, so give yourself a bit of time when making them, but you can nearly just dump everything in a pot and stir periodically. Making it a great addition to your back-to-school morning routine!

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Low-Carb Grain-Free Pumpkin Spiced N’Oats

These gluten and grain-free fake out oats are just what you want to eat on a cool fall morning. They are filling, warm, and oohhhhh so tasty. They are also keto-friendly! Enjoy!
Prep Time2 mins
Cook Time15 mins
Resting Time8 mins
Total Time25 mins
Keyword: fall, glutenfree, grainfree, keto, lowcarb, Paleo, pumpkin
Servings: 3
Author: Faithful in the Mundane

Ingredients

  • 1/4 Cup Chia Seeds
  • 1/2 Cup Hulled Hemp Hearts
  • 1/3 Cup Pumpkin Puree
  • 1/4 Cup shredded coconut plus more for topping if desired
  • 1 Can Full Fat Coconut Milk
  • 1 tsp Cinnamon
  • 1/4 tsp Ground Nutmeg
  • 1/4 tsp Allspice
  • 1/4 tsp Ground Cloves
  • 1/2 tsp Ground Ginger
  • 1 Scoop Grass-Fed Collagen Peptides, Vanilla Flavored
  • 3 tbsp Coconut Oil
  • 2 tbsp MCT Oil

Instructions

  • First you will want to pour the coconut milk and add the oils into a small saucepan over medium to medium-low heat.
  • Once you see the coconut oil begin to melt, you will then add the rest of the ingredients and mix with a spoon.
  • Continue to stir every 2-3 minutes for the next 15 minutes, so it doesn't stick to the pan.
  • You will see your n'oatmeal begin to thicken. After about 15 minutes, you can turn the heat off or down to low, and let it sit for about 5-10 more minutes. During this time it will continue to thicken into an oatmeal-like consistency.
  • You can top your n'oatmeal with more coconut or hemp seeds, almond butter, granola, raisins or even chocolate chips! Whatever makes your heart and tummy happy! Just be aware that not all toppings are low carb/keto-friendly, and not all toppings are paleo-friendly.

Notes

Feel free to save any leftovers in the fridge! I like to make a double batch at the start and middle of the week, and save the leftovers for easy breakfast the next morning or two. You can reheat on the stove or in a microwave, just add a little extra milk or water as it will get even thicker while stored in the fridge.