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: Recipes
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. | |
Bean and Corn Dip – Super Easy
This appetizer/side dish is extremely easy and will please a large crowd. You can serve it as a salad, or as a dip with tortilla chips (preferably baked chips). You can make this recipe from scratch using dried beans (cooked and cooled) and homemade dressing using the ingredients below (it’s really not that hard), or make it super easy by using canned beans and store-bought Italian dressing, which isn’t quite as healthy. BPA is a potential concern in canned foods, and store-bought dressings often have artificial ingredients and added sugar.
Bean and Corn Dip
| Serves | 12 |
| Prep time | 10 minutes |
This super easy bean and corn dip makes an easy appetizer or salad for a party.
Ingredients
- 2 cups white beans, cooked (or 1 15-oz can)
- 2 cups black beans, cooked (or 1 15-oz can)
- 2 cups white or yellow corn, fresh, cooked and cooled; or frozen and thawed (or 1 15-oz can)
- 3 tablespoons pimentos (about 2 ounces)
- 1 stalk green onion (sliced)
- 1/2 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1 teaspoon minced garlic
- 1 teaspoon salt
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
Directions
| Step 1 | |
| Rinse and drain the beans and corn. Add to a medium bowl, then add green onions and pimentos. | |
| Step 2 | |
| To make the dressing, combine remaining ingredients in a small bowl and stir to combine, or place in a jar and shake. | |
| Step 3 | |
| Pour the dressing over the bean mixture, using only as much as necessary. You may not need the whole batch of dressing. You can also substitute store-bought Italian dressing, although it is not as healthy. For best flavor, refrigerate for at least 1 hour to allow flavors to meld. Serve as a salad or as a dip along with baked chips. | |
Easy Whole Wheat Scallion Pancakes
These savory pancakes are similar to Chinese and Korean pancakes, but are made with whole wheat flour. They may not be completely authentic, but they are easy to make and even easier to eat. You could experiment with other finely chopped or shredded veggies too, such as carrots or bell peppers.
Whole Wheat Scallion Pancakes
| Serves | 4-8 |
| Prep time | 5 minutes |
| Cook time | 30 minutes |
| Total time | 35 minutes |
| Meal type | Appetizer, Breakfast, Lunch, Main Dish, Side Dish, Snack |
These savory pancakes are similar to Chinese and Korean scallion pancakes, but have a healthy twist with whole wheat flour.
Ingredients
Pancakes
- 4 large eggs
- 1 1/2 cup water
- 1 cup whole wheat flour
- 1 1/2 cup green onions (or about 8 stalks)
- 1 teaspoon salt (or to taste)
- 2 teaspoons oil (grapeseed, canola, coconut, or olive oil)
Dipping Sauce
- 2 tablespoons low sodium tamari or soy sauce
- 1 tablespoon rice wine vinegar
- 1 teaspoon sesame oil
Directions
| Pancakes | |
| Step 1 | |
| Add eggs to a large bowl and whisk. Add water and flour and whisk until well combined. | |
| Step 2 | |
| Slice green onions into 1-inch pieces. Add to batter, along with salt. | |
| Step 3 | |
| Heat a medium nonstick skillet over medium heat. Add about 1/2 teaspoon oil to the pan to lightly coat the bottom. | |
| Step 4 | |
| Add about 1 cup of batter to the pan. Swirl the pan to make the pancake an even round shape, and use a wooden spoon to spread out the scallions if necessary. | |
| Step 5 | |
| When the edges start to brown and the underside is golden brown, about 3-4 minutes, flip the pancake. Continue cooking until the underside is golden brown, another 3-4 minutes. Set aside and repeat steps 3-5 until you've used up all the batter. Cut into wedges and serve with dipping sauce. | |
| Dipping Sauce | |
| Step 6 | |
| Whisk together ingredients for dipping sauce. | |
Holiday Gingerbread Granola
Give a healthier gift this year! This homemade granola is lower in sugar and added fat than most recipes. The gingerbread flavor and the colors, red cranberries and green pistachios, make this a festive treat. Substitute pumpkin puree for the applesauce for pumpkin gingerbread granola. One batch will fill about 2-3 standard size mason jars, which make a great gift! Recommended serving size is 1/4 cup. Try this granola over plain yogurt or with a little bit of milk or milk alternative.
If you need this recipe to be gluten-free, look for gluten-free oats.
Holiday Gingerbread Granola
| Serves | 18 |
| Prep time | 10 minutes |
| Cook time | 30 minutes |
| Total time | 40 minutes |
This holiday granola has less added fat and sugar than most traditional recipes, and is made with whole, natural ingredients. The red cranberries and green pistachios make it a festive gift that would look beautiful in a decorated mason jar!
Ingredients
- 2 cups old-fashioned rolled oats
- 1/2 cup unsweetened coconut flakes
- 1/2 cup slivered almonds
- 1/2 cup organic unsweetened applesauce (or substitute with pumpkin puree)
- 2 tablespoons virgin coconut oil, or other oil (melted)
- 1 1/2 tablespoon molasses
- 3 tablespoons maple syrup (or more to taste)
- 1 1/2 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon salt
- 1/2 cup dried cranberries
- 1/2 cup shelled pistachios
Directions
| Step 1 | |
| Preheat oven to 325° F. | |
| Step 2 | |
| In a large bowl, combine oats, coconut flakes, and almonds. Sprinkle ginger, cinnamon, and salt in the bowl and toss. | |
| Step 3 | |
| Over the oat mixture, pour coconut oil, applesauce, molasses, maple syrup, and vanilla, then stir to until oat mixture is well coated. | |
| Step 4 | |
| Spread granola mixture evenly on a baking sheet and bake for about 30 minutes, stirring every 10 minutes and watching carefully and stirring every few minutes for the last 10 minutes to prevent burning. Remove from oven when granola is golden brown and almost completely dry. | |
| Step 5 | |
| Let cool, then add pistachios and dried cranberries. | |
Rosemary Sesame Pecans
Give a healthier gift this year! These savory roasted pecans are free of added sugar but full of flavor. Serving size is about 1/4 cup, so this recipe makes about 16 servings. Pack them into mason jars for festive and healthy holiday gifts!
Lightly adapted from this recipe.
Rosemary Sesame Pecans
| Serves | 16 |
| Prep time | 5 minutes |
| Cook time | 25 minutes |
| Total time | 30 minutes |
| Meal type | Appetizer, Snack |
These savory roasted nuts make a healthy Christmas or holiday gift without all the added sugar of most holiday treats.
Ingredients
- 2 egg whites
- 1/4 cup sesame seeds
- 1 tablespoon fresh rosemary (minced)
- 1 1/2 teaspoon salt
- 1lb pecan halves, raw (about 4 cups)
Directions
| Step 1 | |
| Preheat oven to 300 degrees F. Line 2 baking sheets with parchment paper. | |
| Step 2 | |
| Whisk egg whites in a large bowl. | |
| Step 3 | |
| Mix sesame seeds, rosemary, and salt in a small bowl. | |
| Step 4 | |
| Add pecans to egg whites and stir to combine well. Add sesame seed mix and stir to distribute evenly. | |
| Step 5 | |
| Spread pecans evenly on the baking sheets in a single layer. Bake 20-25 minutes until coating is dry. | |
Chickpea Blondies
These blondies are made with pureed chickpeas and contain no flour. They are vegan, dairy-free, grain-free, and gluten-free, assuming you don’t use honey or chocolate chips with dairy. These blondies are moist and delicious, and no one will know that they are made from chickpeas! They would make an excellent healthier holiday gift.
Chickpea Blondies
| Serves | 9 |
| Prep time | 10 minutes |
| Cook time | 30 minutes |
| Total time | 40 minutes |
| Meal type | Dessert, Snack |
These chickpea blondies are flour-less, gluten-free, dairy-free, and can be made 100% vegan.
Ingredients
- 1/2 tablespoon virgin coconut oil (for greasing)
- 1 can chickpeas (rinsed and drained)
- 1/2 cup natural peanut butter
- 1/3 cup maple syrup or agave (or honey, if not vegan)
- 2 teaspoons vanilla extract
- 1/4 teaspoon baking soda
- 1/4 teaspoon baking powder
- 1/3 cup mini dark chocolate chips (look for vegan chocolate if you want 100% vegan or dairy-free blondies)
- coarse sea salt or Himalayan salt (for sprinkling)
Directions
| Step 1 | |
| Preheat oven to 350 degrees F. Grease a 8x8 baking pan with coconut oil. | |
| Step 2 | |
| In a food processor, puree all remaining ingredients except for chocolate chips and salt. Blend until completely smooth. Stir in chocolate chips, then spoon batter into prepared baking pan. | |
| Step 3 | |
| Bake for 25-30 minutes, until lightly golden brown on top and a toothpick inserted into the middle comes out clean. Let cool, then cut into squares and sprinkle lightly with salt. | |
