We found this yummy cookie bar recipe on Pinterest and within 15 minutes of finding the recipe, it was in my oven :). It took minutes to prepare and is made with whole, real, good for you ingredients, so I didn’t feel guilty giving this chocolate dish to my kids for breakfast. I have to admit, I was weary of this recipe as the bars had a cardboard-esque appearance to them. I hesitantly served one to my son (he is always my taste tester because he is by far my pickiest — if he likes it, everyone else usually loves it) and he said it was the best breakfast I have ever made for him :).

One of the main ingredients in these bars is coconut flour. Coconut flour is made from dried, ground coconut meat and is a fantastic lower-carb, high-fiber and gluten-free alternative to wheat flour. With 5 grams of fiber per tablespoon, coconut flour has far more of this indigestible carbohydrate than whole-grain flour, which has just 0.8 gram per tablespoons, or white flour, which has about 2 grams per tablespoon. Much of this fiber is the insoluble type, which adds bulk to your stool, helps you feel full, deters constipation and enhances colon health. You can add coconut flour to baked goods, sauces or smoothies to help you reach the recommended 25 to 38 grams of fiber daily. (Source)

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Banana Chocolate Chip Cookie Bars

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

See Detailed Nutrition Info on

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Ingredients

• 2 bananas
• 1/2 cup almond butter
• 1/3 cup pure maple syrup
• 2 tsp vanilla
• 1/2 cup coconut flour
• 1/2 tsp cinnamon
• 1/4 tsp baking soda
• 1/4 tsp baking powder
• 1/4 tsp salt
• 3/4 cup Enjoy Life semi-sweet chocolate chips
• coconut oil to grease pan

Instructions

1. Preheat oven to 350°F.
2. Place all ingredients except chocolate chips in food processor.
3. Blend for 2 minutes, scraping the sides of the bowl with a rubber spatula after the first minute.
4. Scoop out batter into bowl and combine most of the chocolate chips.
5. Press batter into 8x8 pan greased with coconut oil.
6. Sprinkle remaining chocolate chips over top.
7. Bake for approximately 30 minutes.
8. Enjoy!

Notes:

Recipe Source: http://iambaker.net/chocolate-chip-banana-bars-paleo/

Banana Chocolate Chip Cookie Bars

• 2 bananas
• 1/2 cup almond butter
• 1/3 cup pure maple syrup
• 2 tsp vanilla (I prefer the taste of the type without alcohol)
• 1/2 cup coconut flour
• 1/2 tsp ground cinnamon
• 1/4 tsp baking soda
• 1/4 tsp baking powder (make sure it is aluminum free)
• 1/4 tsp Himalayan pink salt
• 3/4 cup Enjoy Life Semi Sweet Chocolate Chips
• Coconut oil to grease pan

1. Preheat oven to 350°F.
2. Place all ingredients except chocolate chips in food processor.
3. Blend for 2 minutes, scraping the sides of the bowl with a rubber spatula after the first minute.
4. Scoop out batter into bowl and combine most of the chocolate chips.
5. Press batter into 8×8 pan greased with coconut oil.
6. Sprinkle remaining chocolate chips over top.
7. Bake for approximately 30 minutes.
8. Enjoy!

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“When you know better, you do better.”

So why are these kugelettes good for you? Broccoli is a cruciferous vegetable — one of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer. Cruciferous vegetables have compounds called glucosinolates. Non-cruciferous vegetables do not not have glucosinolates. These compounds KILL carcinogens before they can damage our DNA and prevent healthy cells from turning into cancerous cells. They provide vitamin A, B6, C, K, folic acid, potassium, maganese and iron. Some other cruciferous vegetables are kale, bok choy, cauliflower and brussels sprouts. This dish also contains onions, which help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells.

I made one pan of regular sized muffins and one pan of mini-muffins for the kids. If you do not want to make a pan of mini-muffins, you can fit all of the batter into one 12 serving muffin pan. These muffins would be great for breakfast, lunch, snack or a side-dish. They are really full of flavor!

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Broccoli Kugelettes

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

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Ingredients

• 1 lb package chopped broccoli or spinach, thawed
• 3 tbsp coconut oil
• 1 onion, diced
• 2 large carrots, shredded
• 1 medium zucchini, shredded
• 4 eggs
• 3/4 cup almond flour
• 1 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper

Instructions

1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into paper-lined muffin pans.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
10. Enjoy!

Notes:

Purchase organic ingredients if possible.

Broccoli Kugelettes

• 1 lb package chopped broccoli or spinach, thawed
• 3 tbsp coconut oil
• 1 onion, diced
• 2 large carrots, shredded
• 1 medium zucchini, shredded
• 4 eggs
• 3/4 cup almond flour
• 1 1/2 tsp Himalayan pink salt
• 1/4 tsp black pepper

1. Preheat oven to 350°F.
2. Chop broccoli. (If using spinach, squeeze out excess liquid)
3. Heat oil in a large skillet on medium heat. Add onion and sauté until translucent, 5-7 minutes.
4. Add carrots and zucchini to skillet. Cook on medium heat for 10 minutes, stirring occasionally.
5. Add broccoli and mix well. Set aside to cool.
6. In a large bowl, beat eggs together with almond flour until smooth. Add cooled vegetable mixture, salt and pepper; mix well.
7. Spoon mixture into a paper-lined muffin pan.
8. Bake until firm and golden, about 35 minutes.
9. Refrigerate any leftovers. Would be a great addition to a school lunch!
10. Enjoy!

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“When you know better, you do better.”

When you blend your cashews in the food processor, make sure you keep an eye on them and stop once they are powdered. If you blend for too long, they will turn into butter. This is the first time I have used cashew flour in a recipe and I plan to use it more often. It literally took seconds to make, simply place the cashews in the food processor and blend for approximately 20-30 seconds.

Cashews have 5 grams of protein per ounce and high levels of the essential minerals iron, magnesium, phosphorus, zinc, copper and manganese. Cashew nuts do have a relatively high fat content (12 grams per ounce, 2 grams saturated fat), but it is considered “good fat.” This is due to the agreeable fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health. Cashew nuts also have a fatty acid profile that contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease, combined with the nut’s zero percent cholesterol content.

Even with the relatively high fat content, cashew nuts are considered to be a “low-fat” nut. In fact, cashew nuts contain less fat per serving than many other popular nuts commonly found in grocery stores and health food stores, including almonds, walnuts, peanuts and pecans. (Source)

Go make this now! It is delicious and your house will smell wonderful!

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Grain-Free Blueberry Scone

Prep Time: 11 minutes

Cook Time: 30 minutes

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Ingredients

• 1 1/2 cups raw, unsalted cashews
• 1/4 cup arrowroot
• pinch of salt
• 1 tsp baking powder
• 1 cup fresh blueberries
• 1/4 cup coconut oil
• 3 tbsp maple syrup
• 2 tsp vanilla extract
• 1 egg

Instructions

1. Preheat oven to 350 °F & line a 9” metal pan with parchment paper.
2. Blend the cashews in a food processor until powdered.
3. Whisk all the dry ingredients together then stir in the blueberries.
4. Whisk the wet ingredients together then stir into the dry.
5. Pour into the baking pan and bake at 350 F for 30 minutes.
6. Let cool for at least 10 minutes, slice.
7. Enjoy!

Notes:

Original Recipe: http://fedandfit.com/2013/07/28/paleo-blueberry-scones-2/

Grain-Free Blueberry Scone

• 1 1/2 cups raw, unsalted cashews
• 1/4 cup arrowroot flour
• pinch of himalayan pink salt
• 1 tsp baking powder (aluminum free)
• 1 cup fresh blueberries
• 1/4 cup coconut oil
• 3 tbsp maple syrup
• 2 tsp vanilla (I prefer the taste of vanilla with no alcohol)
• 1 egg

1. Preheat oven to 350 °F & line a 9” metal pan with parchment paper.
2. Blend the cashews in a food processor until powdered.
3. Whisk all the dry ingredients together then stir in the blueberries.
4. Whisk the wet ingredients together then stir into the dry.
5. Pour into the baking pan and bake at 350 F for 30 minutes.
6. Let cool for at least 10 minutes, slice.
7. Enjoy!

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“When you know better, you do better.”

Ingredients: Bread (whole wheat flour, water, enriched bleached flour [wheat flour, malted barley flour, niacin, iron, thiamine mononitrate [vitamin B1], riboflavin [vitamin B2], folic acid), high fructose corn syrup, east, wheat gluten, vegetable oil [soybean and/or cottonseed oils], contains 2% or less of each of the following: calcium sulfate, salt, yeast nutrients [monocalcium phosphate, calcium sulfate, ammonium sulfate], dough conditioners [may also contain one or more of the following: mono- and diglycerides, ascorbic acid, enzymes, azodicarbonamide], corn starch, calcium propionate [preservative], guar gum, niacin [vitamin B3], pyridoxine hydrochloride [vitamin B6], riboflavin [vitamin B2], thiamin mononitrate [vitamin B1], vitamin A palmitate, calcium, reduced iron, vitamin D3, soy lecithin, soy flour, water, soybean oil, enriched bleached wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), yellow corn flour, contains 2% or less of each of the following: cinnamon, dextrose, food starch-modified, salt, methylcellulose, gelatinized wheat starch, dried whole egg, leavening (sodium bicarbonate, monocalcium phosphate, sodium acid pyrophsophate), soy lecithin, dried whey, paprika extract, soy flour, polysorbate 80, nonfat dry milk, spice extracts, wheat flour. Contains: Wheat, soy, egg, milk.

Azodicarbonamide is often found in store-bought breads and breads at fast food chains. It is a chemical whose primary use is in the production of foamed plastics and and the manufacture of gaskets. In the United States it is also used as a food additive and flour bleaching agent. In the UK, the H.S.E has identified azodicarbonamide as a respiratory sensitiser (a possible cause of asthma) and determined that products should be labeled with “May cause sensitisation by inhalation.” (Source) It is banned as a food additive and in food packaging in the United Kingdom. It is also banned in most European countries as well as Australia. And its use in Singapore has some pretty severe penalties (up to 15 years in prison and $450,000 fine). The following fast food chains use azodicarbonamide in their bread: McDonalds, Burger King, Subway, and Kentucky Fried Chicken. To protect you and your family, here is a guide that details which bread products contain and do not contain azodicarbonamide.

Needless to say, I wanted to find a nutritious version of this breakfast staple. These turned out so well, my 4-year-old had them for breakfast and lunch today. My picky husband even commented on how good they were and was surprised when I told them I used grain-free bread.

I started with a loaf of nut-free, grain-free bread, which I made the night before to save time in the morning. The recipe comes from The Paleo Mom, whose blog I suggest following… this mama knows her stuff! I used a 9-by-5 inch loaf pan to get the bread to bake the size of sticks. If you want regular size pieces of bread, 7.5″x3.5″ loaf pan will do the trick.

When serving this french toast, it is important to use real maple syrup. There are two varieties of maple syrup to choose from, USDA Grade A and Grade B. Grade A is the most popular, with a light maple flavor and a relatively thin consistency. It’s a good choice for pancakes, and can make a great topping for desserts and other foods. Grade B maple syrup is much darker and has a stronger flavor. It also is a bit thicker, tending towards the consistency of pancake syrup rather than the runnier Grade A. Grade B is often recommended for baking because its stronger flavor comes through more readily, but it can be a better choice for pancakes or waffles than Grade A if you are a fan of the flavor of maple in general. The two are interchangeable as far as what will work in a recipe that calls for maple syrup. Grade C maple syrup, it is now called Grade B. Thus, Grade B & C are the same.

100% Pure Organic Maple Syrup is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential for energy production and antioxidant defenses. Zinc and manganese are also important allies in the immune system. Most traditional pancake syrups contain added salt, corn syrup, high fructose corn syrup and sodium benzoate. Both corn syrup and high fructose corn syrup are potential GM (genetically modified) ingredients.

These are really good, I hope you enjoy them!

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Grain-Free French Toast Sticks

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Ingredients

• For the Bread
• 4 eggs
• 4 Tbsp grass-fed butter, ghee or coconut oil
• 1/4 cup Tapioca Flour
• 1/4 cup Coconut Flour
• 1 tsp Apple Cider Vinegar
• 1/2 tsp Cream of Tartar
• 1/4 tsp Baking Soda
• For the French Toast
• 3 eggs
• 3/4 cup almond milk
• 1 teaspoon vanilla
• 1 tablespoon ghee, organic butter or coconut oil
• 12 slices bread sticks
• Cinnamon
• Maple syrup

Instructions

1. Preheat oven to 350F. Grease a 9"x5" loaf pan with ghee or coconut oil.
2. Melt the butter, ghee or coconut oil and let cool slightly.
3. Beat eggs in a blender or food processor until frothy, about 30 seconds. Add the remaining ingredients and process again until smooth. Let the batter sit for a minute to thicken.
4. Pour batter into prepared loaf pan. Spread it out so that the surface is even. Bake for 35 minutes.
5. Melt butter, ghee or coconut oil in skillet.
6. Mix eggs, milk and vanilla in bowl.
7. Soak slices of bread.
8. Brown the soaked bread in skillet.
9. Sprinkle with cinnamon and serve with maple syrup.
10. Enjoy!

Grain-Free French Toast Sticks

For the Bread (original recipe can be found here)

• 4 eggs
• 4 Tbsp ghee, organic butter or coconut oil
• ¼ cup tapioca flour
• ¼ cup coconut flour
• 1 tsp apple cider vinegar
• ½ tsp cream of tartar
• ¼ tsp baking soda

For the French Toast

• 3 eggs
• 3/4 cup almond milk
• 1 teaspoon vanilla
• 1 tablespoon ghee or organic butter
• 12 slices bread sticks
• Cinnamon
• Maple syrup

1. Preheat oven to 350F. Grease a 9″x5″ loaf pan with ghee or coconut oil.
2. Melt the butter, ghee or coconut oil and let cool slightly.
3. Beat eggs in a blender or food processor until frothy, about 30 seconds. Add the remaining ingredients and process again until smooth. Let the batter sit for a minute to thicken.
4. Pour batter into prepared loaf pan. Spread it out so that the surface is even. Bake for 35 minutes.
5. Melt butter, ghee or coconut oil in skillet.
6. Mix eggs, milk and vanilla in bowl.
7. Soak slices of bread.
8. Brown the soaked bread in skillet.
9. Sprinkle with cinnamon and serve with maple syrup.
10. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

If you decide to include eggs in your diet, a good choice is to eat Omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens. Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods. However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign (1, 2, 3). A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people. This isn’t new data. Multiple older studies have led to the same conclusion (4, 5). Further, eating eggs improves insulin sensitivity and reduces cardiovascular risk parameters (7).

A large egg contains (6): Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Eggs are also rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others). One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things. (Source)

Eat the Yolks is a great resource if you are concerned about eggs and cholesterol. Here is a summary of the book:

Worry about cholesterol. Avoid red meat. Eat whole grains. Could it all be a lie? We live in an era of health hype and nutrition propaganda, and we’re suffering for it. Decades of avoiding egg yolks, choosing margarine over butter, and replacing the real foods of our ancestors with low-fat, processed, packaged substitutes have left us with an obesity epidemic, ever-rising rates of chronic disease, and, above all, total confusion about what to eat and why. This is a tragedy of misinformation, food industry shenanigans, and cheap calories disguised as health food. It turns out that everything we’ve been told about how to eat is wrong.

Fat and cholesterol are harmful to your health? Nope—they are crucial to your health. “Whole grains” are health food? Not even close. Counting calories is the way to lose weight? Not gonna work—nutrients are what matter. Nutrition can come from a box, bag, or capsule? Don’t count on it!

In Eat the Yolks, Liz Wolfe debunks all these myths and more, revealing what’s behind the lies and bringing the truth about fat, cholesterol, protein, and carbs to light. You’ll be amazed at the tall tales we’ve been told in the name of “healthy eating.” With wit and grace, Wolfe makes a compelling argument for a diet based on Paleo foods. She takes us back to the foods of our ancestors, combining the lessons of history with those of modern science to uncover why real, whole food—the kind humans ate for thousands of years before modern nutrition dogma led us astray—holds the key to amazing health and happy taste buds.

In Eat the Yolks, Liz Wolfe doesn’t just make a case for eating the whole egg. She uncovers the shocking lies we’ve been told about fat, cholesterol, protein, carbs, and calories and brings us the truth about which foods are healthy—and which foods are really harming us. You’ll learn truths like: – fat and cholesterol are crucial, not harmful . . . and why – “whole grains” are processed foods . . . and what to eat instead – counting calories is a waste of energy . . . and what we actually should be tracking – all animal products are not created equal . . . and which ones we truly need – nutrition doesn’t come in a box, bag, or capsule . . . and why there’s no substitute for real food!

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Scrambled Eggs with Shallots

Number of servings: 4

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Ingredients

• 4 tbsp ghee or organic butter
• 1/4 cup chopped shallots (2 small shallots)
• 12 large eggs
• 1/2 tsp Himalayan pink salt
• Black pepper to taste

Instructions

1. Melt ghee/butter in saute pan over medium-low heat.
2. Add the shallots and cook for 3-4 minutes, stirring frequently, until shallots begin to brown.
3. While the shallots are cooking, beat eggs with salt and pepper (I like to use a hand mixer).
4. Add the eggs to the pan and cook for approximately 4 minutes, stirring frequently with a small rubber spatula to scrape the bottom and sides of the pan, lifting and folding the eggs to make large curds.
5. Remove from heat 1 minute before they are done because they will continue cooking in the pan.
6. Enjoy!

Scrambled Eggs with Shallots

• 4 tbsp ghee or organic butter
• 1/4 cup chopped shallots (2 small shallots)
• 12 large eggs
• 1/2 tsp Himalayan pink salt
• Black pepper to taste

1. Melt ghee/butter in saute pan over medium-low heat.
2. Add the shallots and cook for 3-4 minutes, stirring frequently, until shallots begin to brown.
3. While the shallots are cooking, beat eggs with salt and pepper (I like to use a hand mixer).
4. Add the eggs to the pan and cook for approximately 4 minutes, stirring frequently with a small rubber spatula to scrape the bottom and sides of the pan, lifting and folding the eggs to make large curds.
5. Remove from heat 1 minute before they are done because they will continue cooking in the pan.
6. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

I know I say this in every blog I write that includes honey, but I think it is really important to remember: When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

A big thanks to wholesomekids.com.au for the recipe! Original recipe can be found here.

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Grain-Free Pancakes

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Ingredients

• 1/2 cup almond flour
• 1/2 cup tapioca flour
• 2 tbsp coconut flour
• 2/3 cup almond milk
• 2 tsp baking powder
• 2 eggs
• 1 tsp vinegar
• 1 tbsp honey
• Pinch Himalayan pink salt

Instructions

1. Combine all ingredients in a bowl.
2. Whisk until a smooth batter is formed.
3. Wait a few minutes for batter to thicken.
4. Heat non-stick pan over medium/low heat and add ghee or coconut oil.
5. Spoon mixture into the pan.
6. When pancakes start to bubble, flip and cook for another minute.
7. Enjoy!

Notes:

Recipe courtesy of www.wholesomekids.com.au

Grain-Free Pancakes

• 1/2 cup almond flour
• 1/2 cup tapioca flour
• 2 tbsp coconut flour
• 2/3 cup almond milk
• 2 tsp baking powder
• 2 eggs
• 1 tsp vinegar
• 1 tbsp honey
• Pinch Himalayan pink salt

1. Combine all ingredients in a bowl.
2. Whisk until a smooth batter is formed.
3. Wait a few minutes for batter to thicken.
4. Heat non-stick pan over medium/low heat and add ghee or coconut oil.
5. Spoon mixture into the pan.
6. When pancakes start to bubble, flip and cook for another minute.
7. Enjoy!

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“When you know better, you do better.”

This recipe comes from the The 21-Day Sugar Detox book by Diane Sanfilippo. The only modification I would make is to add more wing sauce to the egg mixture and chicken if you want a more authentic wing taste.

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Buffalo Chicken Egg Muffins

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Number of servings: 2

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1 1/2 pounds boneless, skinless chicken thighs or breasts (preferably organic)
• 1 tsp garlic granules
• 1/2 teaspoon Himalayan pink salt
• 1/2 tsp black pepper
• 1/2 cup Tessemae's Wing Sauce, divided, or 2 tbsp other clean-ingredient hot sauce plus 2 tablespoons melted unsalted butter or coconut oil
• 12 large eggs
• 1/4 cup sliced green onions (scallions)
• Himalayan pink salt and black pepper to taste

Instructions

1. 1. Preheat oven to 425 degrees F.
2. 2. Prepare 12 cups of a muffin tin with parchment paper muffin cup liners.
3. 3. Arrange the chicken on a baking sheet and season with the granulated garlic, salt and pepper.
4. 4. Bake for 25 minutes or until cooked through.
5. 5. Working in a large bowl, shred the chicken by pulling the meat apart with 2 forks.
6. 6. Pour 1/4 cup of the wing sauce over the chicken and toss to combine.
7. 7. In a mixing bowl, whisk the eggs, the remaining 1/4 cup wing sauce, green onions, salt, and pepper.
8. 8. Pour the egg mixture into the muffin cups, filling them approximately halfway.
9. 9. Gently spoon about 1/4 cup of the shredded chicken into each muffin cup. Serve any extra chicken alongside the cooked muffins.
10. 10. Bake for 40 minutes or until the muffins rise and become golden brown around the edges.
11. 11. Enjoy!

Notes:

Yields 12 muffins.

Buffalo Chicken Egg Muffins

• 1 1/2 pounds boneless, skinless chicken thighs or breasts (preferably organic)
• 1 tsp garlic granules
• 1/2 teaspoon Himalayan pink salt
• 1/2 tsp black pepper
• 1/2 cup Tessemae’s Wing Sauce, divided, or 2 tbsp other clean-ingredient hot sauce plus 2 tablespoons melted unsalted butter or coconut oil
• 12 large eggs
• 1/4 cup sliced green onions (scallions)
• Himalayan pink salt and black pepper to taste

1. Preheat oven to 425 degrees F.
2. Prepare 12 cups of a muffin tin with parchment paper muffin cup liners.
3. Arrange the chicken on a baking sheet and season with the granulated garlic, salt and pepper.
4. Bake for 25 minutes or until cooked through.
5. Working in a large bowl, shred the chicken by pulling the meat apart with 2 forks.
6. Pour 1/4 cup of the wing sauce over the chicken and toss to combine.
7. In a mixing bowl, whisk the eggs, the remaining 1/4 cup wing sauce, green onions, salt, and pepper.
8. Pour the egg mixture into the muffin cups, filling them approximately halfway.
9. Gently spoon about 1/4 cup of the shredded chicken into each muffin cup. Serve any extra chicken alongside the cooked muffins.
10. Bake for 40 minutes or until the muffins rise and become golden brown around the edges.
11. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

When you purchase your nuts, make sure the only ingredient is the nuts. I have seen a lot of packaged nuts that contain BHT and other harmful preservatives. Butylated Hydroxytoluene, or BHT, is a food preservative similar to BHA that prevents oils in food from becoming rancid. Laboratory studies of the safety of BHT are inconclusive and show that BHT can increase and decrease tumor formation in animals. (BHA (Butylated Hydroxyanisole), is a phenol-based food preservative that prevents food from going rancid. It is commonly added to cereals, potato chips, chewing gum and vegetable oils. The Center for Science in the Public Interest explains that BHA causes cancer in laboratory animals. As a result of these studies, the U.S. Department of Health and Human Services has labeled BHA as “reasonably anticipated to be a human carcinogen.”) (Source)

It is best to use a banana that is extremely brown, almost to the point when you would throw it away or freeze it. If  it is not overly ripe, your cereal will not be as sweet and probably not taste as good. Another great thing about ripe bananas is its levels of antioxidants — as a banana ripens the levels of antioxidants increase. These antioxidants protect your body against cancer and heart diseases.

When choosing almond milk, Silk brand is a good choice because it does not contain carrageenan. Many store bought alternative milks contain this harmful additive. One great way to protect yourself and your family from carrageenan is by using Cornucopia’s Carrageenan Shopping Guide. For more information you can read Cornucopia’s comprehensive report on carrageenan. Alternatively, you can make your own almond milk at home.

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Oatless “Oatmeal”

Prep Time: 10 minutes

Cook Time: 5 minutes

Number of servings: 2

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1/4 cup raw, unsalted walnuts
• 1/4 cup raw, unsalted almonds
• 2 tbsp ground flaxseed
• 1 tsp ground allspice
• 3 eggs
• 1/4 cup unsweetened almond milk
• 1/2 banana, mashed
• 1 tablespoon almond butter
• 2 tsp pumpkin seeds (optional)
• 1 handful of fresh berries (optional)

Instructions

1. Combine the walnuts, almonds, flaxseed, and allspice in a food processor and blend to a coarse grain but not a powder. Set aside.
2. Whisk together eggs and almond milk until thick like a custard.
3. Blend the mashed banana and almond butter together and add it to the custard, mixing well. Stir in the coarse nut mixture.
4. Warm the mixture in a saucepan over low heat, stirring frequently, until the batter reaches the desired consistency.
5. Sprinkle pumpkin seeds and berries on top, add more almond milk, if desired.
6. Enjoy!

Oatless “Oatmeal”

• 1/4 cup raw, unsalted walnuts
• 1/4 cup raw, unsalted almonds
• 2 tbsp ground flaxseed
• 1 tsp ground allspice
• 3 eggs
• 1/4 cup unsweetened almond milk
• 1/2 banana, mashed
• 1 tablespoon almond butter
• 2 tsp pumpkin seeds (optional)
• 1 handful of fresh berries (optional)

1. Combine the walnuts, almonds, flaxseed, and allspice in a food processor and blend to a coarse grain but not a powder. Set aside.
2. Whisk together eggs and almond milk until thick like a custard.
3. Blend the mashed banana and almond butter together and add it to the custard, mixing well. Stir in the coarse nut mixture.
4. Warm the mixture in a saucepan over low heat, stirring frequently, until the batter reaches the desired consistency.
5. Sprinkle pumpkin seeds and berries on top, add more almond milk, if desired.
6. Enjoy!

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– Eat Better. Feel Better.

If I have leftovers I freeze them in our smoothie pop molds and the kids have them for snacks. My 4-year-old especially loves the pops, she eats every last drop! You can use any ice pop mold if you are going to use them as pops.  If you want to use them as a smoothie at a later date you can use the Norpro 431 4-Piece Silicone Ice Pop Maker Set.  Just freeze the smoothie in these molds and take them out to thaw an hour or so before eating.

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Blueberry Spinach Smoothie

Prep Time: 5 minutes

Cook Time: 1 minute

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Ingredients

• 2 cups frozen blueberries (preferably organic)
• 2 oranges
• 1 banana
• 2 tsp chia seeds
• 2 cups loosely packed spinach (preferably organic)
• 1/2 cup water

Instructions

1. Combine all ingredients in blender.
2. Blend until smooth.
3. Enjoy!

Notes:

If using fresh blueberries, add one cup of ice.

Blueberry Spinach Smoothie

2 cups frozen blueberries (preferably organic)
2 oranges
1 banana
2 tsp chia seeds
2 cups loosely packed spinach (preferably organic)
1/2 cup water

1. Combine all ingredients in blender.

2. Blend until smooth.
3. Enjoy!

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Eat Better. Feel Better.

Raw nuts are usually available in the bulk section of grocery stores, in three-pound bags at stores such as Sam’s Club and Costco.

This granola is better than any cereal I have had from a box. You can double or triple the recipe, store in an airtight container, and have it for a quick and easy breakfast. We ate it with almond milk. It would also be great on top of dairy free banana ice cream!

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Grain Free Honey Nut Granola

Prep Time: 10 minutes

Cook Time: 12 minutes

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Ingredients

• 1 cup raw almonds
• 1 cup raw pecans
• 1/4 cup tapioca flour
• 1/2 tsp Himalayan pink salt
• 1/2 cup raw honey
• 1/2 cup coconut oil

Instructions

1. Preheat oven to 350 degrees.
2. Place all ingredients in a food processor bowl.
3. Pulse until mixture is a chunky consistency.
4. Spread mixture on a cookie sheet lined with parchment paper.
5. Bake for 12-17 minutes.
6. Let cool for 20 minutes.
7. Crumble apart and place in air tight container.
8. Enjoy!

Notes:

Purchase organic nuts if possible.

Grain Free Honey Nut Granola

1 cup raw almonds
1 cup raw pecans
1/4 cup tapioca flour
1/2 tsp Himalayan pink salt
1/2 cup raw honey
1/2 cup coconut oil

1. Preheat oven to 350 degrees.
2. Place all ingredients in a food processor bowl.
3. Pulse until mixture is a chunky consistency.
4. Spread mixture on a cookie sheet lined with parchment paper.
5. Bake for 12-17 minutes.
6. Let cool for 20 minutes.
7. Crumble apart and place in air tight container.
8. Enjoy!

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Eat Better. Feel Better.