,

Gluten free Banana muffins

Gluten Free Chocolate Chip Banana Muffins

Gluten Free Chocolate Chip Banana Muffins

Yield: 1 dozen
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes

Delicious and Healthy-ish gluten free muffins you will love.

No Ratings

Ingredients

  • 1 cup Cassava flour
  • 1/2 cup Coconut flour
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon apple pie spice blend
  • 1/2 teaspoon sea salt
  • 3 small very ripe bananas (about 1 cup mashed)
  • 1/4 cup pure maple syrup
  • 3 tablespoons NuNaturals
  • 2 tablespoons blueberry syrup
  • 1/2 cup coconut oil, melted and cool
  • 1 whole egg (room temperature)
  • 1 teaspoon pure vanilla extract
  • 1/2 cup dark chocolate chips

Instructions

  1. Preheat oven to 375 degrees
  2. Lightly grease muffin tins or use liners.
  3. In a medium bowl whisk together cassava and coconut flours, baking powder, baking soda, apple pie spice blend and salt - set aside.
  4. In a separate large bowl, combine mashed banana, both maple syrups, coconut oil, egg and vanilla extract whisking together.
  5. Fold dry ingredients into wet ingredient bowl stirring gently to combine.
  6. Gently fold in chocolate chips
  7. Spoon batter into muffin tins filling ¾ of the way to the top
  8. Bake approximately 20-22 minutes depending on your oven
  9. Allow to cool 10 mins on a rack then hide them from your family 😊 Or Share if you dare!

Notes

I recommend Bob's Red Mill Flour
If you prefer not to use NuNaturals Maple Flavored Syrup, increase the maple syrup by 1 tablespoon instead. I find it plenty sweet either way.
You can find both of these items on Amazon, at Sprouts (certain locations) and Thrive Market.

Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 242Total Fat: 13gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 16mgSodium: 134mgCarbohydrates: 30gFiber: 2gSugar: 14gProtein: 3g

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© Carol Takakura
Cuisine: American

 

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Breakfast Hash

Easy Breakfast Hash

Easy Breakfast Hash

Yield: 4
Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes

Great Post-workout or anytime

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Ingredients

  • 2 tablespoons unsalted butter
  • 1 cup butternut squash, peeled, seeded and cut into bite size pieces
  • 1 cup zucchini, cut into bite size pieces
  • 1 cup red bell pepper, seeded and diced
  • 1 fully cooked chicken sausage, cut into bite size pieces
  • 2 large eggs
  • 1 small avocado, peeled and diced
  • 1 teaspoon nutritional yeast
  • 1 teaspoon My Sage Gourmet’s Mediterranean Herb Seasoning or Herbs de Provence
  • Garnish-curly parsley and scallions

Instructions

  1. Set an Oven Safe skillet to medium heat, melt butter
  2. To the skillet add butternut squash, Sautéing 8-10 minutes or until golden brown and tender.
  3. Preheat oven to 325 degrees
  4. Add zucchini and cook for an additional 2 minutes.
  5. Add pepper, chicken sausage and seasonings. Cook additional 5 minutes, gently combining.
  6. Flatten the hash into an even layer, pressing gently with a spatula.
  7. Cook undisturbed until crunchy and browned on the bottom, about 5 minutes. Flip the hash in sections and cook until browned on the other side, about 5 more minutes. Remove from the heat.
  8. Using a spoon, make 2 shallow indentations in the hash and crack 1 egg into each. Transfer Oven Safe Skillet to the oven and bake until the egg whites set, about 10 minutes.
  9. Carefully remove from oven, adjusting seasoning as needed
  10. Plate each serving and top with avocado and garnish.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 216Total Fat: 16gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 110mgSodium: 156mgCarbohydrates: 15gFiber: 7gSugar: 4gProtein: 7g

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© Carol Takakura
Cuisine: Healthy / Category: Breakfast

 

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Fig, Ginger and Lime Jam

One of my all-time favorite recipes. It is so easy, versatile and delicious. It takes just a minimum amount of ingredients and the prep is barely 10 minutes if that. The only trouble is you can’t eat it right away.

Delicious over toast points, warmed over baked brie, as a side to pork or over grilled fish.

Fig, Ginger and Lime Jam

Fig, Ginger and Lime Jam

Yield: 4 cups
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
3.0 Stars (1 Review)

Ingredients

  • 2 pounds fresh figs, cut into (1/4-inch) pieces (about 6 cups) or combine 1 pound fresh strawberries, halved, stems removed with 1 pound figs
  • 1 1/2 cups raw sugar
  • 1/4 cup fresh lime juice (about 3 limes)
  • 
1/8 teaspoon freshly grated ginger

Instructions

  1. Combine all ingredients in a large mixing bowl
Mash fig mixture with your hands or a fork until combined.
Refrigerate, covered for at least an hour.
  2. Scoop into a medium sized saucepan. (Note-use a good saucepan with a heavy bottom to prevent sticking).
  3. Slowly, bring to a boil over medium heat, stirring frequently to prevent sticking.
  4. Reduce heat; simmer 20-30 minutes, just until mixture begins to thicken slightly, stirring occasionally.
  5. Place into a glass storage container, allow to cool completely before covering then refrigerate at least 8 hours or overnight.

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© Carol Takakura
Cuisine: American / Category: Appetizer; Breakfast; Sides
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Buckwheat and Blueberry Pancakes

Buckwheat is not actually a grain although most people think it is, which makes sense since it is often categorized in the grain group and used as a grain. Surprisingly, it is a fruit. Because it is not a grain, it can be enjoyed by populations sensitive to wheat and other grains, including those with celiac disease.

Buckwheat and Blueberry Pancakes

Buckwheat and Blueberry Pancakes

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
No Ratings

Ingredients

  • 3/4 cup buckwheat flour
  • 3/4 cup whole-wheat pastry flour
  • 1 1/2 tsp baking powder
  • 1/4 cup walnuts, finely chopped
  • 1/2 tsp baking soda
  • 
1/4 tsp sea salt or my herbs de provence
  • 1 cup buttermilk

  • 3/4 cup almond milk
  • 1 Tbsp honey
  • 2 large eggs , lightly beaten (organic)
  • 2 Tbsp grapeseed oil
1 tsp grated orange peel
  • 2 cups fresh blueberries, divided into 1 cup each
  • 1/2 cup maple syrup (genuine)

Instructions

  1. In a large bowl whisk together dry ingredients: flour/s, baking powder,walnuts, baking soda and salt. Set aside
  2. In a medium bowl, beat buttermilk, almond milk, honey, eggs, orange peel and oil together.
  3. Preheat a large nonstick griddle over a medium flame.
  4. Stir the wet ingredients into the dry ingredients, mixing just till combined.
  5. Gently fold in 1 cup of berries.
  6. Ladle about a 1/4-cup of batter onto the griddle
  7. Flip the pancake when bubbles have forms just about to the edge of the pancake and the edges are just turning a golden brown, about 1 1/2 minutes.
  8. Cook the other side until golden brown, about 1 1/2 minutes.
  9. Serve with remaining blueberries and the maple syrup.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 700Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 106mgSodium: 721mgCarbohydrates: 116gFiber: 10gSugar: 41gProtein: 20g

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© Carol Takakura
Cuisine: Healthy; American / Category: Breakfast
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Oatmeal Almond Protein Smoothie

 

Oatmeal Almond Protein Smoothie

Oatmeal Almond Protein Smoothie

Yield: 1 serving
No Ratings

Ingredients

  • 5 ice cubes
  • Up to 8-10 ounces unsweetened almond milk or cold filtered water
  • 
½ cup quick cook oatmeal (Bobs Redmill is a good brand)
  • 2 scoops Arbonne or other high quality protein powder (chocolate or vanilla)
  • 5-8 oz fresh spinach stems and all
  • 1/2 cup blueberries, frozen
  • 2 Tablespoons Cacao powder
  • Handful parsley
  • 1/2 small banana (optional)

Instructions

  1. Begin by placing ice & almond milk or water, oatmeal and protein powder in a high powered blender. (I recommend Vita-mix 5200)
  2. Blend 30 secs.
  3. Add all remaining ingredients and blend on high until smooth.
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 918Total Fat: 35gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 5mgSodium: 1018mgCarbohydrates: 101gFiber: 42gSugar: 21gProtein: 77g

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© Carol Takakura
Cuisine: Healthy / Category: Beverages; Breakfast

 

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