Makes 12 muffins. Serving size is 2 muffins for breakfast, or 1 muffin for a snack.
Approximate cooking time: 40 minutes
- 1½ cups almond flour
- 3/4 cup canned pumpkin (or cook and puree pumpkin yourself)
- 3 large eggs
- 1 tsp baking powder
- 1 tsp baking soda
- ½ tsp ground cinnamon
- 1½ tsp pumpkin pie spice
- 1/8 tsp sea salt
- 1/4 cup raw honey (optional)
- 2 tsp almond butter
- 1 Tbs sliced almonds
- Preheat oven to 350℉.
- Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
- Mix all ingredients and pour evenly into tins.
- Bake for 25 minutes on the middle rack.
- Sprinkle almonds on top immediately after taking them out of the oven.
SUMMER VEGETABLE FRITTATA
Makes 4 servings.
Approximate cooking time: 35 minutes
- 1 1/2 Tbs olive or coconut oil
- 1 (6″) zucchini, diced
- 1/2 red bell pepper, diced
- 1/2 red onion, diced
- 1 Tbs fresh thyme
- 1/2 tsp sea salt, divided
- 1/4 tsp freshly ground black pepper, divided
- 2 garlic cloves, minced
- 1 medium tomato, seeded and chopped
- 9 large eggs
- Heat coconut oil in a 10″ oven-proof skillet over medium heat. When hot, add zucchini, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper and garlic.
- Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally.
- Stir in tomato. Cook, uncovered, for 5 minutes more or until liquid evaporates.
- Combine eggs and remaining salt and pepper and whisk until frothy.
- Pour eggs over vegetable mixture and stir gently. Cover, reduce heat and cook 15 minutes.
- Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set).
- Invert onto a plate, slice and serve warm or cold.
- 1 lb high quality pork sausages
- olive oil, coconut oil, bacon grease, tallow, or lard
- 2 medium onions
- 1 clove of garlic
- 1/4 lb white button or cremini mushrooms (about 5 medium)
- 1/2 lb jerusalem artichokes (also “sunchokes”)
- half of 1 large lemon
- 1/2 tsp fennel seeds
- light stock or water to cover (about 3/4 – 1 cup)
- a small bunch of flat-leaf parsley, roughly chopped
- steamed kale, spring cabbage, or purple sprouting broccoli, to serve
- Brown the sausages all over in a little oil in a deep cast iron skillet or pot. Take out of skillet and set aside.
- Peel the onions and cut them into thick segments, then add to the pan in which you browned the sausages, pouring in a little more oil if you need to. Let the onions soften over a moderate heat till they are tender enough to crush with a wooden spoon. Don’t hurry this; it should take about 15 to 20 minutes.
- Peel and finely slice the garlic and add it to the onions. Cut the mushrooms in half and add to the skillet.
- Peel or simply scrub the artichokes, then cut them into 1″ pieces. Add them to the pan, pushing the onions aside, and let them color slightly.
- Now tip the sausages back into the pan. Cut the lemon into fat chunks and tuck them in along with the fennel seeds and a good seasoning of salt and black pepper.
- Pour over enough stock or water to cover and bring to the boil.
- Turn the heat down and simmer for about 30 minutes, until the vegetables are truly tender. If there is too much liquid, turn up the heat and let it reduce a little.
- Stir in the parsley, check the seasoning and eat with the steamed greens.
Makes 4 servings.
Approximate cooking time: 2 hours
- 1 large onion
- 1 clove garlic
- 1 lb beef stew meat
- 2 medium carrots
- 6 fl oz beef stock
- 4 cups canned tomatoes
- 5 fl oz red wine
- 1 tsp leaves oregano
- 1 tsp leaves basil
- Soften onion and garlic in pot, add beef and allow to brown.
- Add diced carrots, allow to soften slightly.
- Add stock, canned tomatoes, red wine, oregano and basil. Put lid on and simmer on low heat for at least one hour.
Makes about 9 3″x3″ brownies.
Approximate cooking and prep time: 35 minutes
- 3 cups almond flour
- 3/4 cup raw honey
- 2 eggs
- 1/4 cup coconut oil
- 1/2 cup cocoa or carob powder, unsweetened
- 1 tsp freshly grated nutmeg
- 1 tsp fresh ginger, finely minced
- 1/4 tsp sea salt
- Preheat oven to 350℉.
- Lightly grease a 9″x9″ baking pan with coconut oil.
- In a small saucepan, warm honey and oil over medium heat, set aside.
- Sift flour, salt, cocoa or carob powder, and spices together.
- Place warm honey in a large mixing bowl and add eggs, ginger, and vanilla extract, and gradually add flour mixture. Stir until well blended.
- Transfer to baking pan and bake 20-25 minutes or until a knife comes out of the middle clean.