The recipes below are healthy, natural, whole food breakfasts that are delicious and will impress your Valentine!
Coconut Flour Pancakes with Berry Chia Jam
Category Archives: Entree
French Toast Apples
French toast is a very popular breakfast item at restaurants, but is the opposite of a balanced meal. Traditional versions are prepared using white bread (refined flour) and high amounts of sugar, often followed by a flooding of sugary maple syrup or artificial “pancake syrup” or “original syrup.” Did you ever notice that those cheaper syrups at the grocery store aren’t even called “maple syrup”?
Instead, this recipe replaces the unhealthy white bread with much healthier apples, and contains no added sugar. Try serving this recipe with something other than syrup, such as fresh berries, nuts, and/or natural nut butter.
French Toast Apples
Print recipe
This healthy recipe replaces white bread with apples to make a delicious French "toast."
Ingredients
- 2 Medium to large apples
- 1 Large egg
- 1 tablespoon unsweetened almond milk
- 1 teaspoon ground cinnamon
- 1/2 teaspoon virgin coconut oil (or other medium to high heat cooking oil)
Optional
- 6-8 drops liquid stevia
- 1/2 teaspoon vanilla extract
Directions
| Step 1 | |
| Cut the apples into 1/2 inch rounds, then use a paring knife to cut out the core. | |
| Step 2 | |
| In a medium bowl, whisk the eggs, almond milk, cinnamon, and if using, vanilla and stevia. | |
| Step 3 | |
| Heat a nonstick skillet (non-Teflon preferred) over medium heat. Add the oil. | |
| Step 4 | |
| Dip the apple slices into the egg mixture, then onto the skillet. When the bottoms become golden brown, about 3 minutes, flip the apples with a spatula and cook the other side until golden brown, about 3 minutes. | |
| Step 5 | |
| Repeat step 4 until all apple slices are cooked. Remove from pan and serve with your choice of berries, a touch of maple syrup, or nut butter. | |
Egg Muffins (A.K.A. Mini Fritatta or Omelet Muffins)
I have suggested this recipe to dozens of people, and many of them make these quick breakfast treats regularly! You can use whatever fillings you’d like to keep it interesting. For inspiration, think about what fillings you would enjoy in an omelet. For the healthiest egg muffins, emphasize the veggies, but avoid processed meats (bacon, sausage, ham, etc.) and keep cheese to a minimum, if you use it at all.
Veggie filling ideas:
- Mushrooms (sauteed) + spinach/chard (sauteed)
- Broccoli (lightly cooked, or thawed from frozen) + raw tomato (halved cherry/grape tomatoes)
- Butternut squash (cooked) + sage
- Bell peppers (raw or cooked) + onion (raw or cooked)
- Leftover grilled vegetables, chopped
- Pizza = marinara/pizza sauce + favorite pizza toppings (mushrooms, spinach, bell peppers)
Egg Muffins
These mini frittatas are a favorite recipe of many. Use your favorite veggies and fillings!
Ingredients
- 10 Large eggs
- 2 cups vegetables of choice
- 1/2 teaspoon Salt
- Oil for greasing pan
Directions
| Step 1 | |
| Preheat oven to 350 degrees F. Grease a muffin tin with oil, such as olive oil or coconut oil. | |
| Step 2 | |
| Whisk eggs. Add vegetables of choice and salt. Feel free to add other fillings, herbs, or spices. Pour egg mixture into muffin tin until cups are 2/3 full. | |
| Step 3 | |
| Place muffin tin in oven and bake 20-25 minutes, until golden brown on top. Remove from the oven, let cool, and serve or store in the refrigerator up to 4-5 days. | |
Spaghetti Squash with Green Beans, Arugula, and Truffle Oil
This “pasta” dish is so full of flavor that you won’t care that it’s spaghetti squash, not spaghetti! The truffle oil is optional, but really gives this dish a huge boost in rich, earthy flavor.
Truffle Spaghetti Squash with Green Beans, Arugula, and Truffle Oil
This rich and flavorful pasta dish is so tasty that you will forget you're eating spaghetti squash, not spaghetti!
Ingredients
- 1 Medium spaghetti squash
- 1/2 to 1lb green beans (trimmed and cut into 1-inch pieces)
- handful baby arugula
- drizzle of extra virgin olive oil
- garlic powder to taste
- salt to taste
Optional
- dash of truffle oil
Directions
| Step 1 | |
| Preheat oven to 400 degrees F. Slice the spaghetti squash in half and remove the seeds and stringy flesh. Drizzle with olive oil, rub the oil over the inside and outside of the squash, and place face down on a baking sheet. | |
| Step 2 | |
| Bake for 30-40 minutes, until squash is fork tender or flakes easily with a fork. Let cool. | |
| Step 3 | |
| Bring a saucepan of water to a boil, then add green beans. Blanch for 2-3 minutes for thin beans and 4-5 minutes for thick beans. Drain. | |
| Step 4 | |
| Once the squash is cool enough to handle, shred the flesh into strands with a fork. In a large bowl, combine the squash, green beans, and arugula. Drizzle with oil, and sprinkle with salt and garlic powder to taste. | |
Pan-Fried “Noodles” with Vegetable Stir Fry
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Pan-Fried “Noodles” with Vegetable Stir Fry
This recipe replaces unhealthy fried refined noodles with light pan-fried spaghetti squash. It's delicious!
Ingredients
- 1 Medium spaghetti squash
- olive oil
- 1lb chicken, fish, or scallops (bite-sized pieces)
- 1 egg white
- 2 teaspoons corn starch
- 1/2 teaspoon salt
- 1 Medium yellow onion
- 1/2lb snow peas
- 1/2lb shiitake mushrooms
- 1/4lb bean sprouts
- 1 tablespoon Shaoxing rice wine (or substitute dry sherry)
- 2 tablespoons low-sodium tamari
- 1/4 teaspoon white pepper
- peanut oil
Directions
| Step 1 | |
| Preheat oven to 400 degrees F. Cut the spaghetti squash in half and remove the seeds. Brush with olive oil, then place face-down on a baking sheet. Bake for 30-40 minutes or until tender. Let cool. | |
| Step 2 | |
| Meanwhile, whisk the egg white in a medium bowl, then add corn starch, salt, and protein of choice (chicken, fish, or scallops) and combine. Cover and refrigerate for about 20 minutes. | |
| Step 3 | |
| Combine the Shaoxing rice wine, tamari, and black pepper, then set aside. | |
| Step 4 | |
| Heat 2 tablespoons peanut oil in wok or large pan. Add the chicken, fish or scallops and stir fry for a few minutes until mostly cooked. Set aside in a dish, leaving excess oil in pan or letting oil pool in the dish and adding any remaining oil back to the wok. | |
| Step 5 | |
| Add 1-2 tablespoons peanut oil to the pan, less if some oil remains from the previous step. Add the onion and cook for a few minutes, stirring occasionally, until it starts to become translucent. Add the mushrooms and cook until they are mostly soft, stirring occasionally. Add the snow peas and cook another 2-3 minutes, until they are bright green and no longer dull. Add the bean sprouts and cook 1 more minute. | |
| Step 6 | |
| Add the chicken, fish, or scallops back to the wok, then add the sauce and combine. Set aside in another dish, then wipe out the pan. | |
| Step 7 | |
| Once the spaghetti squash has cooled, use a fork or spoon to scoop out the flesh, which will resemble noodles. | |
| Step 8 | |
| Heat the wok over medium heat, then add 2 tablespoons peanut oil. Add enough spaghetti squash to form a solid layer about 1/2 inch thick on the bottom of the pan. Once it starts to become golden brown on the bottom, flip the spaghetti squash and cook until the other side starts to turn golden brown. Repeat with remaining squash if necessary. Place the squash on a serving plate. | |
| Step 9 | |
| Top the squash with the vegetable stir fry and serve. | |
Copycat Chipotle Barbacoa
Although Chipotle’s barbacoa is made with beef only, this recipe tastes very similar and just as delicious, even though it is beef and chicken. By including shredded chicken in this recipe, the impact on the environment and your health is lessened, and it creates longer strands than lean stew beef alone, making it seem more authentic and improving the texture.
You can make extra sauce and store it in the freezer to cut down on prep time the next time you make this dish. Thaw the sauce before using.
Adapted from this recipe.
Copycat Chipotle Barbacoa
| Serves | 8 |
| Prep time | 20 minutes |
| Cook time | 6 hours |
| Total time | 6 hours, 20 minutes |
Although Chipotle’s barbacoa is made with beef only, this recipe tastes very similar and just as delicious, even though it is beef and chicken. By including shredded chicken in this recipe, the impact on the environment and your health is lessened, and it creates longer strands than lean stew beef alone, making it seem more authentic and improving the texture.
Ingredients
- 1 tablespoon oil
- 1lb stew meat
- 1-2lb boneless skinless chicken breast or thighs
- 1/4 cup apple cider vinegar
- 1 tablespoon minced garlic (or about 3 cloves)
- 1 tablespoon cumin
- 1 1/2 teaspoon dried oregano
- 3/4 teaspoons black pepper
Directions
| Step 1 | |
| Heat coconut in a large skillet (stainless steel or cast iron preferred) on medium-high, then add stew beef. Cook until sides are browned, then place into slow cooker. Add chicken to pan and brown, then place into slow cooker. | |
| Step 2 | |
| To make adobo sauce, combine apple cider vinegar, lime juice, chipotle chlies, garlic, cumin, oregano, black pepper, salt, and cloves in food processor and blend until smooth. | |
| Step 3 | |
| Pour adobo sauce over meat and add bay leaves and chicken broth. Cook on high for 6 hours or on low for 8-10 hours. | |
| Step 4 | |
| Remove meat from slow cooker and shred with two forks. Combine with remaining liquid and serve. | |
White Chicken Chili (Dairy-Free)
Traditional white chicken chili recipes call for dairy, usually in the form of sour cream. This easy slow cooker recipe leaves out the dairy altogether, yet is still hearty and full of rich flavor. Use the highest quality of chicken you can afford (free-range organic preferred).
White Chicken Chili
| Serves | 8 |
| Prep time | 10 minutes |
| Cook time | 8 hours |
| Total time | 8 hours, 10 minutes |
White chicken chili recipes without dairy are nearly impossible to find. This easy slow cooker recipe leaves out the dairy, but is still supremely flavorful and hearty.
Ingredients
- 1 tablespoon olive oil
- 1 large onion (diced)
- 2 cloves garlic (minced)
- 2 boneless skinless chicken breasts (about 1 pound)
- 1 bell peppers (diced)
- 2 cups cauliflower florets (fresh or frozen)
- 1 can white beans (rinsed and drained)
- 2 cups low sodium chicken broth
- 1 4 oz can diced green chilies
- 2 tablespoons nutritional yeast
- 1/2 tablespoon cumin
- 1 teaspoon chili powder
- 1/4 teaspoon cayenne (optional)
- salt to taste
- green onions and avocado (for garnish)
Directions
| Step 1 | |
| Heat olive oil in a large saute pan over medium heat. Add onions and cook for about 5 minutes or until they start to turn light brown. Add garlic and cook for 30-60 seconds, until fragrant. Remove from heat. | |
| Step 2 | |
| Combine all remaining ingredients in a slow cooker except for green onions and avocado. Cook on low for 8-10 hours. | |
| Step 3 | |
| Shred the chicken by removing and shredding with two forks, or mash it up in the slow cooker. Also mash the cauliflower. Add salt to taste if necessary. Serve with avocado and green onion. | |
Easy Slow Cooker Buffalo Chicken
This easy slow cooker recipe really only requires 2 ingredients – chicken and buffalo wing sauce. Add onion and garlic to the slow cooker for extra flavor, but it’s not absolutely necessary. I used free-range organic chicken, and it was 1 package boneless skinless breasts (~1 pound) and 1 package boneless skinless thighs (~1 3/4 pound).
Use this chicken to complete a meal – make lettuce wraps, put it on a salad, top a pizza with it (try this cauliflower pizza crust), or whatever else your heart desires.
Easy Slow Cooker Buffalo Chicken
| Serves | 8-12 |
| Prep time | 5 minutes |
| Cook time | 6 hours |
| Total time | 6 hours, 5 minutes |
Ingredients
- 2-3lb boneless skinless chicken (could do 1 package breasts, 1 package thighs)
- 1 onion, diced
- 4 cloves garlic, peeled, smashed
- 1 cup water
- 1 bottle buffalo wing sauce
Directions
| Step 1 | |
| Place chicken, onion, garlic, and water in a slow cooker and cook on high for 4-6 hours or low for 8 hours. | |
| Step 2 | |
| Remove chicken from slow cooker and shred with 2 forks. Remove some of the onions from the slow cooker if you'd like and add to the chicken. Mix sauce with chicken, adding enough to coat the chicken but not so much that it is swimming in sauce. | |
Use this buffalo chicken to make a buffalo chicken pizza using this cauliflower pizza crust recipe.
Cauliflower Pizza Crust
This recipe for Cauliflower Pizza Crust does not contained refined carbs and dairy. If baked to a nice golden brown, it holds together like conventional pizza crust. Add whatever toppings you’d like. I used buffalo wing sauce instead of pizza sauce and topped it with buffalo chicken and sauteed onions and bell peppers. Use almond meal instead of whole wheat flour to make this recipe wheat-free and gluten-free.
Cauliflower Pizza Crust
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2
Ingredients
- 1 medium head cauliflower should yield about 3 cups once processed
- 2 tablespoons almond meal or whole wheat flour
- 1 large egg beaten
- 1 tablespoon extra virgin olive oil for brushing parchment paper
- 1/4 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- prepared toppings of choice
Instructions
-
Preheat oven to 450°F. Place a baking sheet or pizza stone in the oven. Brush a sheet of parchment paper or silicone baking mat with olive oil and place on top of a cutting board.
-
Cut the cauliflower into florets, then pulse in a food processor until it is ground but not pureed.
-
Cook ground cauliflower by steaming or microwaving in a small amount of water and covered for about 4 minutes. Drain cooked cauliflower and allow to cool. When cauliflower is cool, remove as much water as possible. One method is to put it into a colander, then press down on it thoroughly with a flat utensil such as a spatula, which can be done while still hot. You may want to wring out more water once it is cooled. Alternatively, only once cooled, you can put it into a kitchen towel and wring out the water.
-
In a large bowl, combine cauliflower with remaining ingredients and mix well. Shape into a pizza crust on the oiled parchment paper. Slide the parchment paper or silicone mat and crust onto the preheated cookie sheet or pizza stone in the oven. Bake 12-16 minutes, or until very golden brown on top.
-
Spread pizza sauce over the crust, or try an alternative sauce such as pesto, barbeque sauce, or buffalo wing sauce. Top with desired toppings and serve, or if using cheese, place under the broiler until cheese is melted (3-5 minutes).
Creamy Roasted Red Pepper Sauce
Make this creamy yet non-dairy/vegan pasta sauce and use however you’d like! I recommend making it with zucchini pasta (instructions below). I’ll try to take a better picture next time I make it. I used the grater blade of my food processor to make these short zucchini noodles in a snap.
Creamy Red Pepper Pasta Sauce
This creamy pasta sauce is vegan and low-carb. It is delicious when served over zucchini noodles.
Ingredients
- 1 jar roasted red peppers (7.5 oz drained weight, or 2 roasted bell peppers)
- 1 cup unsweetened plain coconut milk
- 1/3 cup onion (diced)
- 2 tablespoons nutritional yeast
- 1/2 teaspoon olive oil
- 1/2 teaspoon garlic (minced)
- 1-2 tablespoon corn starch
- salt to taste
Directions
| Step 1 | |
| Heat a small saute pan over medium heat. Add olive oil, then onions. Stir occasionally and cook for 3-4 minutes or until onions start to become translucent. Add garlic and cook for 30-60 seconds. Set aside. | |
| Step 2 | |
| In a food processor, combine all ingredients except corn starch. Puree until smooth. | |
| Step 3 | |
| Heat a saucepan or large saute pan over medium-low heat. Add red pepper puree. Dissolve 1 tablespoon corn starch in 1 tablespoon cold water and stir to combine, then set aside. Heat sauce, stirring occasionally, until it starts to bubble. Reduce heat to a simmer, then add corn starch mixture and stir well. Add another tablespoon of corn starch dissolved in 1 tablespoon water for thicker consistency. Heat until thoroughly heated and thickened to desired consistency. If you are preparing this sauce with zucchini pasta, shred 4 medium zucchinis. Combine the pureed sauce and shredded zucchini in a large pan. Heat over medium heat and stir occasionally until zucchini starts to become slightly translucent and al dente. Dissolve corn starch in 1 tablespoon cold water and stir to combine. Heat sauce and zucchini, stirring occasionally, until it starts to bubble. Reduce heat to a simmer, then add corn starch mixture and stir well. Heat until thoroughly heated and thickened to desired consistency. | |