I’m going to keep this short and sweet..these are flourless and delicious! I used almond butter to create this recipe and it works well will apples and cinnamon! Nut butters work great to hold baked goods together and give them structure. You can use this recipe as a template and change out the nut butter, fruit and spice. I think chocolate chips with almond butter would be mmmmmm….but what isn’t yummy when you combine nuts and chocolate!!
I drizzled a caramel sauce over the top, but that is optional. I am still trying to create a caramel recipe that is low in sugar, but Swerve doesn’t work well in this application. I used my experiment on these muffins, but suggest using a recipe that we know works. I suggest Elana’s Pantry Dairy Free Caramel Sauce or this one from Smitten Kitchen that includes butter, but I would use full fat coconut milk in place of heavy cream and coconut sugar. I think butter is what gives caramel sauce that caramel taste…in my honest opinion.
Recipe: Apple Cinnamon Muffins
- 1 cup almond butter
- 1/4 cup granulated sweetener (Swerve for no sugar option)
- 2 tbsp arrowroot powder
- 2 pastured eggs
- 1 tsp vanilla extract
- 1 tsp lemon juice
- 1 tsp or more cinnamon
- 1/2 tsp baking soda
- 1/8 tsp sea salt
- 1 heaping cup apples, peeled and diced (1 apple)
- Caramel sauce*
- Peel and dice the apples. Toss with a couple sprinkles of cinnamon, set aside in a large mixing bowl
- Place all of the remaining ingredients in a food processor and combine
- Pour the batter over the apples and combine well.
- Spoon the batter into a lined muffin tin. You should get 6 large muffins or 8 regular sized muffins
- Bake at 350 for 25-27 minutes
- Remove from the oven and let them sit for a few minutes. Drizzle with caramel sauce.
*See above for caramel sauce recipe links.
If you want to try Swerve or need to order more, use coupon code KATE10 for a discount. If you are an Amazon shopper, would you be so kind to use my affiliate link to make your purchases. It is at no cost to you, it does provide a tiny kickback to Kate’s Healthy Cupboard. This allows me to continue making and testing recipes for free. Thanks so much!!
It’s about to get REALLY cold here in Colorado…and snow a few inches. I am actually excited for it to feel like winter and like the Holidays. This soup is perfect for these next few days of below zero nights!
I used a crockpot to make this soup so that I could just throw it in and walk away from it. I don’t see why this wouldn’t work in a large sauce pan or a soup pot like this Le Creuset Soup Pot that I would love to have!!
Recipe: Coconut Curry Chicken Meatball Soup
- 1 lb ground chicken breast
- 1 carton of mushrooms, shiitake or button
- 1 bunch green onions
- 1/2 pastured egg, beaten (save the other half to add into eggs or add to a smoothie)
- 1 can full fat coconut milk
- 1/2 cup chicken broth (preferably homemade)
- 1 1-2 inch piece of peeled fresh ginger
- 1 tbsp Coconut Aminos*
- 1 1/2 tbsp red curry paste
- 1 tsp salt
- 1 garlic clove, finely minced
- Chop the whites off of the onions and set the greens aside for the soup. Finely chop 1/2 cup of the mushrooms and save the rest for the soup
- Combine the chicken, egg, chopped whites, chopped mushrooms, minced garlic and sea salt in a bowl
- Form the meat into desired size meatballs and place in the bottom of the crockpot
- Combine the coconut milk, broth, coconut aminos and curry paste in a mixing bowl
- Add the remaining mushrooms and chopped greens from the onions
- Pour over the meatballs and place the piece of ginger into the liquid
- Cook on high for 2 1/2 to 3 hours, add salt if needed
*You could replace Coconut Aminos with tamari or Bragg’s, but both of those are saltier than the aminos so maybe use a bit less to start
I imagine this will work in a soup pot or could also be cooked on the low setting of your crockpot for longer if need be. You could add some additional vegetables such as broccoli, red pepper and snow peas if you wanted to. It may not be as soupy, but still good!!! This would also be great served over cauliflower rice or white rice if you tolerate it.
I actually ate this as leftovers cold and loved it just as much!
I wanted to let all of you know…in case you missed it on my Facebook page…that four of my recipes were published!! I was contacted early fall about this and kept it a secret until I received my copy of the magazines. It is so fun to see your photos and recipes in print! It is also exciting every time I see the magazines at Whole Foods, Natural Grocers, Sprouts and Barnes and Noble!
The four holiday cookie recipes are found on my site, but the Go Gluten Free Magazine is actually full of great recipes! My recipes can be found starting on page 110 in the Go Gluten Free and page 65 in the Yum For Kids magazine. The Yum For Kids is a very cute magazine with ideas for kids, but is certainly not a gluten free magazine! Both of these can be found at the stores I listed above and also Target and Wal-Mart and possibly other Natural Grocers in your area!
These are the four recipes they published and are all awesome if you haven’t tried them yet!!
Macadamia Lace Cookies
Cranberry Orange Shortbread Cookies
Chocolate Strawberry Brownie Cookies
Coconut Cashew Cookies
I also wanted to take this opportunity to let you all know about my Amazon Affiliate link. This blog does not make me money and I personally purchase all of the ingredients to make these free recipes, once, twice, three maybe four times. If you are going to be shopping on amazon for Cyber Monday or anytime this Holiday season (or anytime through out the year), would you be so kind to access Amazon through my link. It doesn’t cost you a thing, but it does give Kate’s Healthy Cupboard a very tiny kickback that helps to pay for the website and ingredients. You can simply save this link in your bookmarks. Thank you so very much for your support!
The Holidays are here…so are all of the pumpkin recipes! I haven’t been in a pumpkin mood, so I’m trying to create some different holiday flavors this season. First up, these Cranberry Pecan Crackers made with homemade dried cranberries. I really like how this recipe turned out, the tartness of the cranberries with the bit of sweetness from the pecans works well together. The crackers are almost a bit flakey and would pair well with a goat cheese spread if you can tolerate dairy. I wish I could…sounds delicious!!
If you like the combination of cranberries and pecans, I highly recommend these Cranberry Pecan Muffins. The topping alone makes these delicious and perfect for Thanksgiving morning!
Recipe: Cranberry Pecan Crackers
- 1 1/2 cups fresh cranberries
- 1 tsp coconut oil, melted
- dash of sweetener (optional)
- 2 cups raw pecans
- Homemade dried cranberries (recipe above)
- 1 pastured egg
- 1 tbsp grass-fed butter, Ghee or coconut oil, melted
- 1 -2 tsp granulated sweetener (I used Swerve for no sugar option)
- Couple dashes of sea salt or more for salty crackers. I sprinkled the top of rolled out dough will a tiny bit more salt
- Combine cranberries, coconut oil and sweetener in a bowl. Pour onto a parchment lined cookie sheet and bake at 250 for 2-2 1/2 hours.
- Remove from heat once the majority of berries look dried, set aside to cool.
- Place the pecans and cranberries in a food processor and combine until pecans look like coarse sand
- Add the egg, butter/oil, sweetener and salt to the mixture and pulse until combined and dough forms
- Place the dough between two pieces of parchment paper and roll out to about 1/8 of an inch thick
- Using a pizza cutter or sharp knife, cut crackers into desired size
- Bake at 350 for 10-12 minutes or until lightly browned. Thinner crackers will cook faster and you may need to remove outer edge crackers before you remove the inner crackers
- Let cool to crisp up and store in an airtight container. I love using glass jars for my snacks!
*I did not want to use store bought dried cranberries, they have added sunflower oil and white sugar. You can certainly substitute store bought, but you will probably only need 1/2 cup or less and leave out the sweetener all together. These crackers will definitely turn out to be a sweeter version!!
*You can use a dehydrator to dry out the cranberries. I chose the oven method since many people do not have a dehydrator.
Looking for a great online source for nuts and sooo much more…check out www.nuts.com for a huge variety of baked goods and nuts and nut flours! If you want to try Swerve in your holiday baking, use coupon code Kate10 for 10% off when you order online.
Here’s a fantastic and fun recipe to add to your Thanksgiving menu. I originally had this dish with rice in place of cauliflower a couple years ago and loved it!!! I figured I could recreate this to be grain free by using cauliflower rice. My inspiration came from this recipe, Pumpkin Stuffed With Everything Good. It was made with bread crumbs, but along the way it has been changed to rice (I include how to do that variation below). I made my own additions and changes as well. I had to make some adjustments after trying to cook the cauliflower in the pumpkin. I decided it gets way too much moisture (which is perfect for cooking rice), so it needed to be cooked in a casserole dish. Also, through trial and error, I decided that sauteing the onions and mushrooms in the bacon grease added some additional flavor. You certainly can leave the entire pumpkin part out (unless you are using rice), but it makes for such a great fall presentation!
Recipe: “Rice” Stuffed Pumpkin
- 1 medium sized pumpkin, about 3 pounds
- 1 medium head of cauliflower, riced (run though a food processor)
- 4 pieces of bacon, cut into 1/2 inch pieces
- 1 1/2 cups mushrooms, chopped
- 3/4 cup sliced green onion, greens and whites (about 4 onions)
- 1/4 cup unsweetened vanilla non-dairy milk
- 2 tbsp grass-fed butter, melted (optional, see variation below)
- 2-3 garlic cloves, minced
- 1 tbsp fresh thyme, chopped
- 1/2 tsp sea salt
- 1/8-1/4 tsp nutmeg
- Pepper to taste
- Place the riced cauliflower in a large mixing bowl and set aside
- Cook bacon in a skillet until crispy, remove from grease and add to the cauliflower. Pour out all but 2 tablespoons of grease.
- Place the onions and mushrooms in the skillet of grease and saute over medium heat until the onion is translucent and mushrooms are tender
- Add the onion and mushroom mixture, garlic, butter, milk, thyme, salt, pepper and nutmeg to the cauliflower and mix well
- Place the mixture in a casserole dish and cover
- Bake at 350 for an hour
- While the cauliflower is baking, cut off the top of the pumpkin and remove the seeds and guts
- Once the cauliflower is done, spoon it into the pumpkin and place it on a cookie sheet. Return it to the oven with the lid on for another 15-30 minutes (make sure the oven shelf is low enough so the stem isn’t touching the burner).
- Remove the top after 15 minutes and remove from oven if cauliflower is done or cook another 15 minutes with lid off until done.
- Serve hot in the pumpkin
Butter makes everything better! You could substitute it with ghee as a dairy free option or increase the milk to 1/3 cup from 1/4 cup.
The original recipe calls for bread crumbs or rice. To make this with rice, sub the cauliflower with 2 cups of uncooked rice, use 1/3 cup milk and cook the entire dish inside the pumpkin from the start for 60-90 minutes with lid on. Remove lid the last 15-30 minutes and cook until rice is done (Directions in link above for original recipe).
Holiday baking season is here!! My favorite place to order all of my nut flours, nuts, chocolate, dried fruit, etc is www.nuts.com. They have every kind of nut flour out there that is finely ground and sure to make your grain free baked goods perfect! They are certified gluten free so there is absolutely no cross contamination!!
Baking wouldn’t be the same without a sweetener, but I prefer to use a sweetener that won’t raise insulin levels, is natural, won’t upset your belly and won’t leave you feeling guilty! Swerve is my go to…and you can enjoy 10% off as one of my readers with coupon code KATE10!
I am so excited to share this guest post by Adriana of Living Healthy With Chocolate! She is so very talented and has taken one of my favorite foods…chocolate and incorporated it into each and every recipe she creates! Adriana lives in Hawaii and I think this tropical dessert tells a story of the amazing fresh foods she has access to on the island. Coconut, chocolate and macadamia nuts are some of my favorites and these bars look delicious! These are grain free and only sweetened with fruit and just a tiny bit of honey. Enjoy her story and recipe below and be sure to go check out her blog and follow her on Facebook and Pinterest to see all of her creations!!!
Pineapple and coconut are two of the most abundant fruits here in Hawaii. As you may know, pineapples are cultivated on an agricultural scale here by Dole Plantation. The farms are right next to my house and as I drive to and from work I can smell the sweet scent in the air. It is lovely! The down side of these farms is that they are heavily sprayed with pesticides and it breaks my heart every time I see the giant machinery spraying the crops. There are some growers in the islands that grow pineapple organically, but the price is over $8 for a very small pineapple, which makes it a rare and special treat for me.
Coconut on the other hand is everywhere. Some fruit stands sell the meat for very cheap, about $3.00 for a full bag. The organic store near my house often sells whole coconuts for just $1.50 each! How lucky am I?! Coconut is my favorite everyday snack and there is plenty of it here My husband and I often go to the local green waste drop off area by my house to look for coconuts that the tree trimmers just throw away by the dozens…..sometimes we are able to fill multiple containers with fresh coconut water and then we freeze the fresh meat.
How about the combination of coconut, pineapple, chocolate and macadamia nuts? If you haven’t tried the four together you are in for a real treat. In this recipe I tried to mix all of these delicious foods into one irresistible dessert.
This is a very easy to make recipe and the consistency is soft and moist. The chocolate crust is sweetened with a creamy date paste and loaded with macadamia nuts. The top layer is a simple mixture of fresh pineapple and coconut. Depending on how sweet your pineapple is, you can add some raw honey to the mixture. I felt that one tablespoon was sweet enough, but feel free to add more if you would like it to be sweeter. Enjoy!Select this line to insert text description of recipe here
Recipe: Pineapple Coconut Bars with Chocolate Macadamia Nut Crust
- 1/2 cup almond flour
- 4 tablespoons raw cacao powder
- 1/3 cup macadamia nuts
- 5 medjool dates (about 1/2 cup)
- 1/2 teaspoon vanilla extract
- 1 1/2 teaspoons coconut oil, melted
- 2 eggs
- 1 cup fresh pineapple, chopped
- 1 1/3 cup shredded coconut, unsweetened
- 1 tablespoon fresh lime juice
- 1 tablespoon vanilla extract
- 1 tablespoon raw honey
- 1/2 cup almond flour
- pinch of salt
- 1. in a large bowl, mix the almond flour and cacao powder
- 2. chop the macadamia nuts in a food processor and add it to the bowl
- 3. remove pits from dates and process it in the food processor until creamy
- 4. add the creamed dates, vanilla extract and coconut oil to the dry mixture and using your hands, mix to combine ingredients
- 5. spread the mixture evenly on the bottom of an 8×8-inch pan lined with parchment paper
- 1. in a large bowl beat the 2 eggs
- 2. mix in the pineapple, 1 cup of shredded coconut (reserve the remaining 1/3 cup for the top), lime juice, vanilla and honey
- 3. gently mix in the almond flour and salt
- 4. pour mixture over the crust and sprinkle with remaining shredded coconut
- 5. bake at 350°F for about 20 minutes or until the top starts to turn brown and the pineapple/coconut layer is firm
- 6. set pan on a wire rack and allow it to cool before cutting into squares. Store in the refrigerator.
I was recently listening to my favorite podcast, Ben Greenfield Fitness (one of the best out there, love those guys) and he was talking about fueling for races and made some comment about a high fat gummy for fuel. It got me thinking that I could create one myself that could be stuffed away in a ziploc for use on a long training day. You don’t have to be an athlete to enjoy these, you can just call this coconut jello and enjoy it as a high fat treat!!
I’m sure some of you athletes out there know what Clif Blocks are…gummy blocks full of sugar that are meant to be consumed during a race. Some people need substance rather than a liquid, so these work great, but it’s all sugar! More and more athletes are turning to a high fat, low carb lifestyle and are doing away with the gels, gu’s and other simple sugars as fuel during races and longer training sessions. The purpose of this is to tap into your bodies fat stores for energy rather than being a sugar burner. These gummies are a perfect source of fat for quick energy and you get some protein (amino acids) from the gelatin as well! The triathlon and marathon season is coming to a close, but these would be good for those looking for a convenient way to fuel your workouts or to tie you over between meals.
I am a huge fan of gelatin, I actually use it daily in hot bone broth, soups or just in hot water. It is beneficial for the gut, joints, skin and much more!! Wellness Mama has a great post about its benefits and all of the ways to use it. I recommend Great Lake’s Gelatin (Natural Grocer’s sells it) or Upgraded Self Collagen from The Bulletproof Exec website.
I also love using MCT oil (Medium-Chained-Triglycerides, also found in coconut oil and are different than Long-chained-triglycerides found in oil olive and other fats). MCT’s are absorbed more like carbohydrates and are used and burned quickly by the body and not stored in the fat cells and any extra are converted into ketones. Sounds like the perfect fat for fueling your long runs, bike rides or whatever activity you choose! MCT oil is tasteless and stays in liquid form, so it is perfect for salad dressings or to drizzle on any dish for added fat. You can certainly leave this out of the recipe, but it’s what provides the fat along with the coconut milk that will be your fuel! Don’t get crazy and start dumping MCT oil on all your meals right away, it can cause intestinal issues for some people that are not used to large amounts of fat. I actually didn’t have any issues with it and add it to my morning smoothie every day. I use Dave Asprey’s MCT Oil or I’d suggest Now Foods MCT Oil that can be found at some health food stores in the supplement department or from Amazon.
Recipe: Chocolate Coconut Gummies
- 1 can full-fat coconut milk
- 3 tbsp gelatin (from grass-fed source, see above for sources)
- 1 tbsp or more MCT oil (optional, see above for sources)
- 1/4 tsp vanilla bean powder or 1 tsp vanilla extract
- 2-3 tsp cacao powder (these are also good without, but cacao adds flavor and antioxidants)
- couple sprinkles of sea salt
- Stevia or other sweetener to taste (I used a tbsp of Swerve for no sugar option)
- Place all ingredients in a blender and mix until well combined
- Pour into a candy mold or glass dish (size depends on how thick you want the gummies to be) and refrigerate until firm
- Cut into desired size and store in the refrigerator
You can tailor these to your liking by adding more cacao or none at all or try using different extracts or flavorings.
I have not taken these out on a run (I typically don’t eat anything), but please let me know if they survive the heat and how they worked for you!!
So many people love this time a year when pumpkin seems to show up in every recipe! I can take it or leave it and would much prefer a chocolate cookie! For those of you pumpkin lovers, I will admit this cookie recipe turned out pretty darn good!
I wasn’t sure what I was going to end of with, but after two tries, I’m satisfied! The texture is soft and a bit cake like to start, but as they sit, the outer edge gets a bit crisp. I think they are perfect and the fact that they disappeared in a matter of a day, I think everyone liked them!
Recipe: Pumpkin Pecan Cookies
- 1 1/2 cups pecan pieces
- 1/2 cup granulated sweetener* (I used Swerve for no sugar option and added 1 tbsp coconut palm sugar)
- 1/4 cup arrowroot flour
- 1 1/2 heaping tsp cinnamon
- 1/2 heaping tsp nutmeg
- 1/4 heaping tsp ginger
- 1/4 heaping tsp cloves
- 1/4 tsp baking soda
- 1/8 tsp sea salt
- 1/2 cup pumpkin
- 1 small egg (I use farm fresh soy free eggs from Tropical Traditions)
- 3 tbsp grass-fed butter or coconut oil, melted
- 1 tsp vanilla
- Place the pecans in a food processor and blend until the nuts resemble coarse sand and start to clump together. It’s the stage before pecan butter would start
- Add in the sweetener, arrowroot, spices, salt and soda. Pulse a couple times until combined
- In a large mixing bowl, whisk the egg with the pumpkin, butter and vanilla
- Pour the pecan mixture into the wet mixture and combine
- Spoon dough out onto a parchment lined cookie sheet. The cookies will spread a bit
- Bake at 350 for 12-14 minutes. Place on a cooling rack to cool
I almost made these without the egg and I think they would still work without it. The arrowroot provides some structure and binding. I think the end result may be a harder crunchier cookie which may be what some of you prefer.
I prefer using my own spices rather than pumpkin pie spice blends from the store. I think it tastes better and allows you to add more off a specific flavor that you prefer. You could certainly use a spice blend, but I would add it in the end so you can keep adding if need be.
*I typically don’t provide a variation unless I try it myself. I think this would work with maple syrup, honey or coconut nectar. I would remove the egg (it provides liquid and see my quick notes section above) and use 1/4 cup or less of liquid sweetener. Add it with the rest of the liquid ingredients. You can always start with less and ad more if need be!
If anyone tries the no egg variation and/or with a liquid sweetener, let us all know how it turned out! If you want to try Swerve, use coupon code KATE10 to receive 10% off!
Also, I am loving nuts.com! Have you looked at all of the nuts, nut flours, powders and baking goods they have? It is my new go to for so many products. Their nut flours are finely ground like Honeyville’s Almond Flour, but they have every nut flour you can imagine!!
Don’t forget to check out the Harvest Your Health Ebook Bundle Sale…it ends the 14th!!
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Todd said it best:
The trees wear brilliant shades of yellow, orange, purple, and red. The air is crisp as it brushes our cheeks, and the scent of sweet apple, pumpkin, and cinnamon dance in our homes. Autumn has arrived in full force while the team at Primal Toad was busy harvesting the best collection of health and wellness eBooks to share with you all. Including 65 unique authors, the Harvest Your Health Bundle is sure to bring a bounty of inspirational wellness wisdom to you this fall season.
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