Breakfast

Upside-Down Gluten-Free Apple Pancakes

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Upside-Down Gluten-Free Apple Pancakes
Makes a 12-inch skillet
Servings: 6
Calories: 249 kcal
Ingredients
For the apple topping:
  • 4 medium apples peeled, cored, and sliced
  • 3 tbsp butter
  • 1/4 cup coconut sugar
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
For the pancake batter:
  • 1/2 cup gluten-free flour blend
  • 1/4 cup raw sugar
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 3 large eggs separated
  • 1/2 cup milk
Instructions
  1. Preheat your oven to 400° F.
  2. In a 12-inch skillet, melt the butter over medium heat. Add the sugar, cinnamon and nutmeg. Stir to distribute evenly. Add the sliced apples, cover, and cook for about 5 minutes, or until the apples are tender and a rich syrup has formed. Stir gently once or twice during cooking.
  3. Remove the pan from the heat and spread the apples evenly over the bottom of the pan.
  4. In a medium sized bowl, combine the flour with the sugar, baking powder, and salt. Add the egg yolks and milk, whisking until smooth.
  5. Beat the egg whites to soft peaks with a mixer. Gently fold the egg whites into the flour mixture, then spread the pancake batter over the cooked apples. Place the pan in the preheated oven and bake for 10 to 15 minutes, or until golden and puffy.
  6. Remove the pan from the oven and use a rubber spatula to loosen the pancake from the sides of the pan. Place a serving plate over the pan. Carefully hold the pan and plate together and flip them over so that the cake releases onto the plate.
  7. Serve warm or at room temperature, topped with maple syrup, whipped cream.
Recipe Notes

Optional toppings: whipped cream, maple syrup or vanilla ice cream for serving Have a “Super, Natural” Day! Kevin

Nutrition Facts
Upside-Down Gluten-Free Apple Pancakes
Amount Per Serving
Calories 249 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 4g25%
Cholesterol 99mg33%
Sodium 154mg7%
Potassium 271mg8%
Carbohydrates 40g13%
Fiber 4g17%
Sugar 26g29%
Protein 4g8%
Vitamin A 395IU8%
Vitamin C 5.6mg7%
Calcium 91mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Sugar-Free Baked Beans

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Sugar-Free Baked Beans
Makes a large slow-cooker or medium roasting pan Prep time (not including soaking time) 1 hour / Actual cooking time 6-8 hours
Servings: 20
Calories: 141 kcal
Ingredients
  • 6 cups dry beans your choice
  • 2 cups pitted dates
  • 1/2 lb smoked bacon optional
  • 1 cup organic tomato sauce
  • 1 large onion diced
  • 3-4 cloves garlic minced
  • 1 tbsp dry mustard
  • Black pepper to taste
  • Sea salt to taste when finished
Instructions
  1. Soak the beans for 12 hours then drain the water. Put them in a large pot and cover with cold water to an inch or so above the beans. Bring to a boil, then simmer until barely tender, usually around 45 minutes, but it depends on the variety of beans you’re using. Some cook quicker than other depending on the fibre structure and carbohydrate levels.
  2. When they are ready drain them but save the liquid in a bowl. Place the beans in a large slow cooker or medium roasting pan, depending on how you want to cook them.
  3. Puree the dates with enough hot bean water to make a paste. Add to the beans, along with the bacon (if using), tomato sauce, onion, garlic, mustard and black pepper to taste. (Salt toughens beans so add it when they’re finished.) If it’s not as sweet as you like add a pinch or two of stevia powder. Add the drained bean liquid to cover by about an inch and stir in.
  4. Cover and cook for 6-8 hours until tender, checking occasionally and adding more of the drained bean liquid if necessary.
Nutrition Facts
Sugar-Free Baked Beans
Amount Per Serving
Calories 141 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 5mg2%
Sodium 167mg7%
Potassium 398mg11%
Carbohydrates 26g9%
Fiber 7g29%
Sugar 10g11%
Protein 7g14%
Vitamin A 55IU1%
Vitamin C 2mg2%
Calcium 48mg5%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Winter Squash Brownies

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Roasted Winter Squash Brownies
Prep time: 30 minutes / Baking time: 30 minutes
Servings: 24
Calories: 65 kcal
Ingredients
  • 1.5 cups roasted winter squash butternut or other sweeter variety
  • 2 flax “eggs” 2 Tbsp ground flax mixed with 6 Tbsp hot water
  • 1 cup pitted dates
  • 1/2 cup apple sauce
  • 1/3 cup unsweetened almond rice or coconut milk
  • 1 tsp vanilla extract
  • 1/2 cup white or brown rice flour
  • 1/3 cup almond meal
  • 1/3 cup coconut flour
  • 1/4 cup + 1 Tbsp cocoa powder
  • 2 Tbsp organic sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
Instructions
  1. Preheat oven to 400° F. Line a 9 x 9 inch pan with foil and coat with coconut oil.
  2. Peel, seed and dice your squash. Place in a small pan and bake for 30 mins, or until tender. Remove from oven and let cool.
  3. Puree ground flax and hot water; set aside.
  4. Place dates in food processor and process until pea-sized. Add roasted squash and process until both are well combined.
  5. Add in apple sauce, almond milk and vanilla extract. Process until combined.
  6. Sift dry ingredients together then add and process again until mixture reaches a fudgy consistency. Stir in the flax “egg” and then scoop the batter into pan.
  7. Bake for 25-30 minutes. Let cool completely before cutting.
Recipe Notes

Adapted from a recipe found on http://www.thehealthymaven.com Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Roasted Winter Squash Brownies
Amount Per Serving
Calories 65 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 57mg2%
Potassium 140mg4%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 5g6%
Protein 1g2%
Vitamin A 1570IU31%
Vitamin C 3.1mg4%
Calcium 29mg3%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Honey-Lime Fruit Salad

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Honey-Lime Fruit Salad
Makes 10+ cups - Prep time: 30 minutes
Servings: 10
Calories: 210 kcal
Ingredients
  • 1 medium cantaloupe very ripe, peeled, seeded & diced
  • 1/2 of a fresh pineapple very ripe, peeled, cored & diced
  • 1 lb fresh strawberries diced
  • 1/2 lb red seedless grapes sliced into halves
  • 3 medium seedless oranges peeled and diced
  • 2-3 ripe bananas diced
  • 1/4 cup raw unpasteurized honey
  • 1 lime zested and juiced
  • 1/4 cup of fresh mint finely minced
  • Topping:
  • 1 cup of plain Greek yogurt
  • 1/2 cup sour cream
  • 2 tbsp raw unpasteurized honey
  • 1 tsp vanilla
  • 1/2 cup shredded coconut toasted
Instructions
  1. Prepare and dice all the fruit and add to a large bowl.
  2. Add the honey, lime and mint. Let stand at room temperature for a few minutes to allow the flavours to develop.
  3. For the topping… In a medium-sized bowl; stir together the yogurt, sour cream, honey, and vanilla. Toast the coconut in the oven or in a dry sauté pan over low heat, stirring regularly so it doesn’t brown too much
  4. To serve, spoon 1/2 cup of fruit salad into glass dessert bowls and spoon a couple tablespoons of the yogurt-sour cream mixture over it. Garnish with toasted coconut.
  5. Chef’s Note: You can customize this any way you like with whatever fruit is available or in season, which is always better. It also keeps well in the fridge for about a week too.
Recipe Notes

Recipe Courtesy of Chef Kevin Wagner RNCP Eating With Wisdom

Nutrition Facts
Honey-Lime Fruit Salad
Amount Per Serving
Calories 210 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Cholesterol 6mg2%
Sodium 39mg2%
Potassium 542mg15%
Carbohydrates 42g14%
Fiber 4g17%
Sugar 34g38%
Protein 4g8%
Vitamin A 2135IU43%
Vitamin C 94.6mg115%
Calcium 77mg8%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Homemade Greek-Style Yogurt

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Homemade Greek-Style Yogurt
Makes about 2 litres / Prep time: 20 minutes (plus fermenting time)
Servings: 20
Calories: 19 kcal
Ingredients
  • 2 litres of cow’s milk I recommend full-fat
  • 1/2 cup milk powder
  • 1/2 cup plain yogurt again, I recommend full-fat
Instructions
  1. Turn the oven on to 200° F, then turn it off.
  2. Heat the milk in a heavy-bottomed sauce pot over medium heat. Whisk regularly until the temperature reaches 180° F. Whisk in the milk powder then immediately place in a cold water bath and whisk until the temperature reaches 115° F.
  3. Whisk 1/2 cup of plain yogurt into the pot of milk. Cover the pot and wrap in a bathroom towel. Turn on the oven light* and place it in the oven for 8-12 hours. (Make sure the oven has been turned off!)
  4. Once the yogurt has fermented it will be set but still a bit runny. To make this into Greek-style yogurt you need to strain off the whey. Place a square of folded cheesecloth in a strainer and set it over another pot. Pour the yogurt in and let stand until 2-3 cups of whey have drained.
  5. Once your yogurt is the consistency you like; it pour it back into the pot and whisk smooth. Scoop it into jars or a plastic container and refrigerate. Depending on the freshness of your milk this should keep for around 2-3 weeks.
Recipe Notes

Leaving the oven light on keeps the temperature just warm enough to maintain the proper environment for the culture to grow. As to the whey you strained off, there are several uses for it. You can use it in place of buttermilk in baking recipes, in bread recipes, in cheese sauces as a cultured liquid to add flavour, or even as a protein liquid for smoothies since whey powder is one of the most popular protein powders available. Have a “Super, Natural” Day! Kevin

Nutrition Facts
Homemade Greek-Style Yogurt
Amount Per Serving
Calories 19 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 3mg1%
Sodium 14mg1%
Potassium 52mg1%
Carbohydrates 1g0%
Sugar 1g1%
Protein 1g2%
Vitamin A 35IU1%
Vitamin C 0.2mg0%
Calcium 37mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Gluten Free Coconut Pancakes

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Gluten Free Coconut Pancakes
Makes about 12 pancakes Prep time: 20 minutes
Servings: 12
Calories: 138 kcal
Ingredients
  • 2 large eggs
  • 1 1/2 cups milk or use almond or rice milk
  • 2 tsp pure vanilla extract
  • 3 tbsp coconut oil melted
  • 3/4 cup white rice flour
  • 3/4 cup coconut flour
  • 3/4 tsp salt
  • 2 tsp baking powder
  • 2 tsp Xanthan gum
  • 2 tbsp organic brown sugar or a bit of stevia
  • Maple syrup for serving
Instructions
  1. In a medium bowl; beat the eggs, milk, and vanilla quickly for 2-3 minutes. The mixture should be really light an
  2. the wet mixture. Just 15-20 seconds should do it. There will still be lumps but these will dissolv
  3. as the batter rests. Chef's Note: You may have to adjust the milk amount if the batter is too thick or thin. Climate conditions, altitude changes, etc can all affect the consistency.
  4. the batter to sit dissolves any lumps you may have and also thicken up the batter a bit.
  5. Pre-heat a griddle or skillet to medium-high. It's ready when a drop of water sizzles on the surface. For an electric skillet set the temperature to 350°F.
  6. Scoop batter in 1/4 cup size pancakes. These GF pancakes don't bubble on top like regular pancakes so just keep checking them. Turn over once and cook on the other side until it's brown.
  7. Scoop batter in 1/4 cup size pancakes. These GF pancakes don't bubble on top like regular pancakes so just keep checking them. Turn over once and cook on the other side until it's brown.
Nutrition Facts
Gluten Free Coconut Pancakes
Amount Per Serving
Calories 138 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Cholesterol 30mg10%
Sodium 200mg9%
Potassium 142mg4%
Carbohydrates 16g5%
Fiber 3g13%
Sugar 4g4%
Protein 3g6%
Vitamin A 90IU2%
Calcium 77mg8%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.

Dairy Free – Gluten Free Biscuits

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Dairy Free - Gluten Free Biscuits
Prep time 15 minutes - Cook time 10 minutes Makes 10 biscuits
Servings: 10
Calories: 88 kcal
Ingredients
Instructions
  1. Preheat oven to 450° F. Line a baking sheet with parchment paper.
  2. Put the biscuit mix in a medium bowl. In a small bowl; beat the egg with a fork, then add the milk (your choice) and beat together. Add to the mix and use the fork to mix into a soft dough.
  3. Dust a clean counter with a little bit of white rice flour. Turn the dough out onto the counter and knead about 10-12 times. Dust a rolling pin with flour and roll the dough out about 1/2 inch thick. Cut into the shape & size you want and place on the prepared baking sheet.
  4. Bake until golden brown, about 10 minutes.
Nutrition Facts
Dairy Free - Gluten Free Biscuits
Amount Per Serving
Calories 88 Calories from Fat 27
% Daily Value*
Fat 3g5%
Polyunsaturated Fat 2g
Cholesterol 16mg5%
Sodium 74mg3%
Potassium 93mg3%
Carbohydrates 13g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 25IU1%
Calcium 32mg3%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Breakfast Sausage Muffin Cups

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Breakfast Sausage Muffin Cups
Prep time 15 minutes – total time 45 minutes Makes 6 x 1/2 cup portions
Servings: 6
Calories: 293 kcal
Ingredients
  • 1 lb gluten free sausage
  • 6 organic eggs
  • 1-2 green onions thinly sliced
  • Sea salt & pepper to taste
Instructions
  1. Preheat the oven to 350°F. Lightly oil 6 x 4 oz ramekins and place on a baking sheet.
  2. In a medium bowl; remove the sausage from their skins. Make 6 equal balls of meat and press them into and up the sides of the oiled ramekins to make the “shell”.
  3. In another bowl; lightly beat the eggs with green onions and season with salt & pepper. Pour into the sausage shells.
  4. Bake for 25-30 minutes until the sausage is cooked and the eggs are set.
Recipe Notes

These are good hot, or can be packed and eaten cold if you’re in a hurry and want a carb-free meal to go. You can also add in other ingredients listed above and make it your own creation. Just remember there is only so much room to fill the cups. Enjoy! Have a “Super, Natural” Day! Kevin

Nutrition Facts
Breakfast Sausage Muffin Cups
Amount Per Serving
Calories 293 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 8g50%
Cholesterol 218mg73%
Sodium 543mg24%
Potassium 248mg7%
Protein 16g32%
Vitamin A 315IU6%
Vitamin C 0.9mg1%
Calcium 31mg3%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.

Paleo Chocolate Energy Bar

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Paleo Chocolate Energy Bar
Makes a 7 x 11 inch pan (20 x 1 oz servings)
Servings: 20
Calories: 118 kcal
Ingredients
  • 1/2 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/2 cup dried cranberries
  • 1/3 cup pitted dates
  • 1/3 cup dried apricots
  • 1/4 cup raw chocolate nibs
  • 2 tbsp ground flax meal
  • 2 tbsp Chia seeds
  • 1/2 cup almond flour
  • 1/2 cup sliced almonds
  • 1/2 cup unsweetened shredded coconut
  • 1/3 cup date puree or 1/4 cup honey or maple syrup
  • 2 tbsp pumpkin protein powder
  • 1 tbsp cocoa
Instructions
  1. Pulse the pumpkin and sunflower seeds in a food processor until half chopped. Set aside.
  2. Pulse the dried fruit with the flax meal and Chia seeds to smaller pieces.
  3. Return the chopped pumpkin and sunflower seeds to the processor bowl. Add the remaining ingredients and pulse until well combined, but not chopped too fine. There should be decent sized chunks of nuts, fruit and coconut for texture.
  4. Line a 7 x 11 inch pan with plastic wrap and press the mix into an even sheet. Cover with plastic wrap and press down with another 7 x 11-inch pan to compress it tightly. Place the bars in the freezer for an hour to chill.
  5. When chilled, cut into 20 bars and wrap individually. Refrigerate to store.
Nutrition Facts
Paleo Chocolate Energy Bar
Amount Per Serving
Calories 118 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Sodium 2mg0%
Potassium 142mg4%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 7g8%
Protein 2g4%
Vitamin A 80IU2%
Calcium 30mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Kevin’s Homemade Healthy Granola

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Kevin’s Homemade Healthy Granola
Makes approximately 10 cups
Servings: 24
Calories: 285 kcal
Ingredients
  • 4 cups oats gluten-free, steel-cut or old fashioned
  • 1 1/2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/2 tsp sea salt
  • 1/3 cup raw honey or maple syrup, or date puree
  • 1/3 cup coconut oil melted
  • 1/4 cup hot water
  • 1 tsp vanilla extract
  • 1 cup flaked coconut
  • 2 cups mixed nuts & seeds almonds, Brazil nuts, sunflower seeds, pumpkin seeds, etc
  • 1 1/2 cups dried fruit apricots, raisins, cranberries, currants, etc
  • 1 cup flax meal
  • 1/2 cup hemp hearts
  • 1/4 cup Chia seeds
Instructions
  1. Preheat oven to 325° F. Lightly oil or spray a very large baking sheet, or two medium ones.
  2. In a large bowl; mix together the oats, spices and salt. In a large measuring cup, combine the honey (or alternate sweetener), coconut oil, water and vanilla. Stir into the dry mixture, coating well. Spread onto the baking sheet. Bake for 10 minutes.
  3. Take the granola out of the oven, sprinkle the coconut over the top and stir in. Return to the oven and bake for another 20-30 minutes, stirring every 7-8 minutes until browned.
  4. While the granola is browning, chop the nuts in a food processor to your desired consistency. If using larger nuts like Brazils, you’ll need to pulse them a bit before adding the smaller ones. Put these in a bowl when done. Add whatever dried fruit may need to be to the processor and pulse until done. Add that to the chopped nuts and set aside.
  5. When the granola has baked as brown as you’d like it, stir in the nuts, fruit, flax meal, hemp hearts, and Chia seeds. Cool completely on the pan. Store in an airtight container.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Kevin’s Homemade Healthy Granola
Amount Per Serving
Calories 285 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 6g38%
Sodium 63mg3%
Potassium 208mg6%
Carbohydrates 27g9%
Fiber 5g21%
Sugar 11g12%
Protein 7g14%
Vitamin A 20IU0%
Vitamin C 0.2mg0%
Calcium 54mg5%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.
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