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Creamy Cabbage Soup

March 15, 2021

Creamy and velvety cabbage soup, packed with nutrients and full of flavor!

Creamy Cabbage Soup

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

It’s been over 15 years.

About 20 years ago I got the diagnosis that would change everything for me. Hashimoto’s – an autoimmune thyroid disorder. I’ll spare you the details of the 3-4 years after that diagnosis of trying to actually figure out what that meant, and how to feel even an ounce of better. After a few years of trying everything mainstream medical and not feeling any different, I saw more of a natural, functional medicine practitioner. Answers and more of a “root issue” approach helped me quite literally peel back layers and layers of healing that my body needed. I learned how to listen to my body. I learned what worked for me, what the red flags and warning systems looked like, sounded like, and felt like….and I have felt what “good” really and truly feels like.

Back to the basics

And because certain things like stress (hello 2020), infections, inflammatory foods, and toxins can trigger an autoimmune “flare,” I’ve learned how to nail down those triggers so they don’t spiral out of control. I’m feeling one of those “flares” in the season I’m in right now, and after about 6 months of ignoring the red flag symptoms (because we have all been in survival mode in 2020, amiright?!), it’s time to get back to what I know I need to be doing for my body. And for me, that always means getting back to less inflammatory foods even if they are considered “healthy” for most, and hello to more cooked veggie minerals at every meal. It has, and probably always will be a game changer for me. It is one of the biggest reasons there are so many veggie soup recipes on the blog, and in my cookbooks, and why you’ll always hear me talking about “breakfast soups.”

Creamy Cabbage Soup

Breakfast Soup

And lunch an dinner soup. Cooked veggies just digest easier, and it is so much easier to get a variety and abundance in when you roast or “soup” your veggies. Souping your veg doesn’t have to be boring either. There are so many ways to change things up, and give your body the mineral variety it needs! If you are new to veggies at breakfast, soup might sound so strange, but hear me out. A little mug of steamy soup, a muffin, and some sausage or egg? It is perfectly dreamy to be honest. Sure, a veggie hash or a smoothie with greens works for breakfast too, but there is something about souping breakfast that has been the ticket to feeling amazing for me for years.

Cabbage…nutrient packed and anti-inflammatory

And did I mention a big time budget saver? Because let’s face it – that part matters too! Cabbage is about as cheap as it gets, but it is also loaded with micronutrients and minerals. Cruciferous veggies like cabbage can also be anti-inflammatory. For some, cruciferous veggies can be a problem digestively, especially in the raw state, but cooking can help with digestion. It also helps to eat these veggies with a healthy fat, so cooking the veg in a nutritious fat that works for you such as butter or olive oil is perfect. If you are someone that tolerates cabbage well, you are going to love this soup!

But how does it taste, and will my kids eat it too?!

The last thing I want you to be doing is making a bunch of meals that the rest of the family won’t eat, dear momma. Even though I have seasons of needing to eat a little differently than a growing, metabolism burning kid, it doesn’t mean that they can’t also be eating many of the same foods! The girls love just about every soup blend that has come out of my kitchen for their lunchbox thermoses. When they were babies I served them soups for breakfast often right along with myself. It is perfect for those seasons of sleepy babyhood for everyone to eat the same. These days it looks a little more like the kids having a muffin with eggs and a packed out smoothie, and mom having the same muffin, but with some meat, and a mug of soup. This works for our metabolisms where they are right now in the season we are in at the moment. The cabbage for this soup cooks down and and gets sweet with sautéing and really is a blank slate for whatever flavors you want to add in. I use some nutritional yeast to give it a cheesy flavor without the dairy, as well as some of my sausage seasoning blend to give the soup the warmth of cooking with sausage.

Creamy Cabbage Soup

Simple, easy soup making method

This is a one pot deal, and I think that is something just about everyone can handle these days! Just use the slow sauté approach to bring out the sweetness and flavor from the veggies, toss with some potato starch and then simmer them with your broth. The potato starch gives the soup a grain-free velvety, creamy texture that is to live for! You’ll use your immersion blender to puree the soup to a perfect creaminess once it is finished, but if you don’t have an immersion blender you can use a regular blender too.

Creamy Cabbage Soup

Other creamy soup purees that work well for any meal of the day!

My rhythm has most often been to make a soup for the week on the weekends or on Monday’s. If you don’t like to eat the same soup for days in a row, make a couple different kinds and start building your freezer stash. If you store a quart of soup into the freezer each week, you’ll soon have a lush soup stash to pull from so that, perhaps, on an extra busy week you don’t have to cook a soup. Or so that you can pull some variety throughout the week.

Creamy Cabbage Soup

Creamy Cabbage Soup

Ingredients

  • 2-3 tbsp butter to cook in bacon fat, olive oil, or avocado oil work well here too
  • 2 small onions halved and sliced into strips
  • 1 carrot coarsely chopped
  • 1 stalk of celery coarsely chopped
  • 1 small/medium head of cabbage sliced into strips
  • 3 tbsp potato starch
  • 1 tbsp nutritional yeast optional but lends a cheesy flavor without the dairy!
  • 1 tsp of my sausage season blend optional, but gives the flavor of having meat/sausage in the soup
  • 1 quart bone broth
  • 1/2 – 1 cup full fat coconut milk or regular milk if you tolerate dairy
  • Sea salt/pepper to taste

Instructions

  • Melt the butter in a large soup pot over medium high heat, and saute the onion, carrot, and celery for a few minutes while you chop the cabbage. There is so much cabbage, so give the first few veggies a few minutes to get started first.
  • Add the sliced cabbage and saute over medium high heat until the cabbage reduces down about half, and gets really soft and sweet. This takes a good 10 minutes to achieve and the flavor is amazing. Stir throughout the cooking process.
  • Put the potato starch, nutritional yeast, and sausage seasoning blend into the pot, stirring to coat the veggies in the starch and seasonings.
  • Pour the broth in, stir, and bring the soup to a low simmer for 10 minutes. Turn the stove off, pour in the coconut milk, and blend the soup with your immersion blender or in a regular blender until smooth. Salt and pepper the soup to your taste once it is blended.
Creamy Cabbage Soup

More real food recipes you might like ::

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Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

February 23, 2021

Have a fun and healthy start to the day with a balance of macronutrients in these fun bakery style carrot oat muffins!

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Middle School…We’ve got this!

I’ll be the first one to admit that I was a little tentative about it being her 6th grade year. I remember 6th grade…do you remember middle school?! I do not remember ever having this much confidence and poise in 6th grade, but I’ll take it. This middle school thing hasn’t been so hard so far, and my goodness is this kid so fun. Her sense of humor totally surprises me, and her maturity blows me away.

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

Gone are the days of mini muffins…

The little ones grow up, don’t they? They grow so rapidly in these pre-teen and teen years, and the minis just don’t do the trick for these growing appetites. My oldest has been completely enamored with the idea of a muffin that looks like her favorite coffee shop, and it’s actually pretty fun to sit down with a warm mug and an almost 12 year old. The way their minds think at this age will make you think, and will soften your heart.

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

Breakfast muffins that count

You know that whole “rapidly growing” thing I mentioned above? We can still do a fun breakfast muffin that feels like a coffee shop, but also fill these pre-teen and teen growing needs with ingredients that actually count. Without compromising on texture, I was able to combine all 3 macronutrients in a healthy, balanced way in these carrot oat breakfast muffins. Because Lord knows no one needs a hormonal, hangry pre-teen in the house. {And truth be told, no one needs a hangry, tired toddler on their hands either!} Healthy, well sourced carbohydrates, fats, and protein is where it’s at for happy blood sugars, and a focused morning at school.

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

The Method :: The Muffin Batter

The carrot oat muffin batter is quite simple. You’ll blend the wet ingredients until smooth and then blend in the dry. This batter comes together so quickly, and I find myself making them up quick the night before I want to serve them so that I can get those few extra winks of sleep! I use the shredder tool on my food processor to make the carrot shredding go fast, but this is also a fun project for any littles in the house that are ready for sharps to shred the carrots on a little shredder. I remember having extra afternoon time when I had napping babies with an extra older preschooler that didn’t nap anymore. It is always nice to have a little project to work on with them to keep their hands busy!

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free
Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

The Method :: Muffin Size and Baking Tips

My household used to *live* for mini muffins, but as my littles have grown (along with their appetites!), the novelty of the minis has sadly worn. If you have toddlers in the house, mini muffins will be so helpful to you. There is less waste because sometimes little ones get halfway through a regular sized muffin and decide they are done! It is also less overwhelming to look at a mini muffin or 2 on your plate versus a very big one. (This is the mini muffin pan that I have) If you have older kids in the house, they will just love the idea of having a big, bakery sized muffin! For the minis, simply use a tablespoon to fill the mini muffin cups and bake for about 15 minutes. If you are going for more of an oversized, bakery style muffin, I’ve found a heaping quarter cup measure works really good. Those larger muffins will need to bake around 35 minutes. Of course a nice regular sized muffin works good too – and packs nicely for lunchboxes. You can use a quarter cup measuring cup to scoop those out and bake around 25 minutes.

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

Freezer Friendly

Go ahead and double this one up! It bakes up doubled perfectly, and these breakfast muffins can make a regular appearance on your meal plan because they freeze up great. Just cool them off after baking and stash them away in the freezer in gallon freezer bags. You can thaw them out on the counter overnight, or pop them in the oven to warm in the morning while you get ready.

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

Swaps and Switches

If you are egg free, try 2 flax eggs, and perhaps make some of the liquid for the flax eggs some apple cider vinegar so that it will react with the baking powder and create some rise. The flax eggs will bind, but will need some help to fluff up. If you are nut free, I’m sure you can swap the almond flour for something else. If you fall into either of these categories, please let us know what you try so that others that are egg or nut free can have some options!

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free
Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free
Print Recipe
5 from 3 votes

Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a cupcake tin with unbleached paper cup liners or silicone liners. This recipe will make 10 large, bakery style muffins, or 12 regular sized muffins. You could also do mini muffins and get about 24 or so.
  • Blend the eggs, olive oil, syrup, and molasses about 1 minute until smooth.
  • Add the almond flour, oats, Namaste flour, cinnamon, nutmeg, baking powder, baking soda, and sea salt and blend to combine. Add the carrots and blend to combine.
  • Scoop the muffin batter into your muffin cups, and top with a sprinkle of oats if you wish. Bake the muffins at 350 degrees. Large, bakery style muffins like the size in this post will bake for 35 minutes. Regular sized muffins will bake for 25 minutes. If you try mini muffins, they will need about 15 minutes. The tops of the muffins should be golden brown and spring back to touch.

Notes

  • This recipe doubles great and is freezer friendly. Just cool the leftover muffins and store in gallon freezer bags in the freezer.
  • If you are egg free, try 2 flax eggs, and perhaps make some of the liquid for the flax eggs some apple cider vinegar so that it will react with the baking powder and create some rise. The flax eggs will bind, but will need some help to fluff up.
  • If you are nut free, I’m sure you can swap the almond flour for something else – let us know what you try so that others that are nut free can have some options!
Bakery Style Carrot Oat Muffins :: Gluten Free & Dairy Free

More real food recipes you might like!

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Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

February 17, 2021

More winter inspired meal planning to create 2 more full weeks of nourishing winter meals!

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Winter Inspired Part 2!

You asked, and I’m all ears, dear momma! I was hesitant to hit publish on my first Meal Plan a couple of weeks ago, but my heart is just so full with the messages and posts about how this has helped your families. So I’m back with more! ***If you have not had the chance to read my first Winter Inspired Meal Plan, you’ll want to hop over there to start. You’ll read a lot of great tips for portion sizing, balancing macros, and ideas for making your first baby steps into meal planning with real food.*** There is a full 2 week printable meal plan with winter inspired foods there, and another full 2 weeks on this post – that is a full month of meals to play around with, and I can’t wait to hear about your meal planning successes!

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Winter Inspiration

I know there are readers from all over the world that visit this space, so I want to be sure that I reiterate my recommendations on the first meal plan to buy what is in season where YOU live. February in Florida, or somewhere in Australia looks very, very different from February in Michigan! But I also realize that while I’m drooling over your beautiful farmer’s markets this time of year, our farmer’s markets and available in season produce will be bursting at the seams during the summer months. We just have very different growing seasons. Keep in mind where you live, and shop produce that fits in your budget within the season that you are, and you’ll be good to go!

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

A note about my husband!

I left this out of the Part 1 Meal Plan, and for that I apologize! My husband eats all meals with us on the weekend. He is a commuter on work days, and so he takes his breakfast and lunch with him Monday through Friday (he has been working from home since April, but still preps his food the same way). In the winter, his breakfast is prepped on Sundays. He makes a skillet of potato hash with spinach and sausage for all 5 days, and takes that with him to work. He warms that up at work and adds an egg most days. A nice travel thermos or electric travel mini hot pot works well for anyone that does not have access to warming things up. In the warmer months of summer, he will do smoothies more often. For his lunches, he preps some sort of meat main (typically chicken or beef), and brings enough salad for the week with him. He keeps all of this at work. He eats dinner with us most nights of the week, though sometimes he fasts dinner. {He did not always prep this himself by the way! That started happening when I was pregnant with baby 3…sometimes momma just can’t do everything! He enjoys taking that off my plate, so he still does this, but I know that is not the case in every house. Do what you can!}

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Warm meals for cold days

That is the name of the game in the winter months here. If you live somewhere warmer, feel free to swap some of our hot meals for cooler ones! Just look at this frozen Lake Michigan beach in the winter months! We enjoy really warm dinners in the winter, so you’ll see that reflected in the meal plan for the winter months. That does not, however, mean that I want to be in the kitchen all day! I think you’ll see how I’m able to stretch meals into the next day, and repurpose food for new meals to help with time management.

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

Let’s talk about lunchbox food products!

I love homemade hummus…but 3 kids into this thing I found the convenience of hummus cups to be a bit of a sanity saver. You just can’t always make everything all the time, least you burn out, dear momma. Same with guacamole. We just can’t afford the avocado prices here where they don’t grow, so guacamole cups are a very nice alternative. I do some of this shopping at Costco, and some online, so here is a great post with some of the packaged convenience lunchbox snacks, including crackers and granola bar options that you’ll see in the meal plan too. I do sometimes make these from scratch, but it sure is nice to have the option to buy them during certain seasons.

Nourishing 2 Week Meal Plan {Winter Inspired Part 2}

SO! Let’s get started!

Here is a PDF for you to download of my full 2 Week Winter Inspired Meal Plan with links to recipes included. {See below this section for a blank version if you want to fill in your own!}

Want to build your own meal plan?

Go for it! My way of doing meals is definitely not the only way! And my recipes are not the only recipes around! Here is a blank PDF for you to print and fill out your own.

Winter Inspired Dinners to Swap in the Dinner Section

I know that not every single dinner idea on my blog or in my cookbooks is everyone’s cup of tea, or perhaps you have other ingredients available or in season right now where you live. So here are some other dinner ideas to swap for the dinner section of the meal plan that fit with the idea of “winter inspired!” OR, fill in your own family favorite meals! Most of this list is from right here on the blog. Any recipe links that have a page number are from my cookbooks. Those with page numbers in green are from The Little Lunchbox Cookbook, and those with page numbers in pink are from Nourished Beginnings.

Kid Friendly Veggie Packed Slow Cooker Lasagna

Spring is right around the corner!

I hope you enjoy the 4 total weeks of cold weather meal planning I’ve created for you! I am going to be working on some spring inspired meal planning in the next month or so, and would love any feedback or questions you might have as I prepare to create those! Drop some comments below!

Gluten Free Strawberry Pie
Batch Up Meals Breakfast Ideas Healthy Kids and Teens Real Food 101 Real Food Tips school lunches Snack Ideas

Breakfast Cookies 6 Ways!

February 4, 2021

Enjoy a fun, healthy breakfast with these power packed breakfast cookies made 6 different ways to change it up!

Breakfast Cookies - 6 Ways!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

A Friday tradition, about 7 years in the making!

It all began about 7 years ago. Imagine…a busy mom of a 5 year old in kindergarten, a {seriously rambunctious} 3 year old, and a baby on her hip. Not exactly the picture of the most relaxing morning, let alone getting a good breakfast in. I think back to those days and really do wonder sometimes how I managed. And dear momma who is in the same boat, you WILL, in fact, make it through those years. It was during those years that I created my very first breakfast cookie – something packed with nourishment that we could head out the door with when the morning fell apart trying to get a kindergartener to school while toting along a feisty toddler and squirmy baby!

Breakfast Cookies - 6 Ways!

All grown up!

That little baby in the picture above is now marching right along in 1st grade this year! And, no, all those busy, pulled-in-all-the-directions mornings did not “ruin her” as I once thought they might – she is pure joy {with a sprinkle of spunk, I might add!} And while it’s been a hot minute since there have been babies and toddlers in the house, Breakfast Cookie Friday has become a most looked forward to breakfast over the years for my school aged children ready to celebrate Friday and welcome the weekend!

Breakfast Cookies - 6 Ways!

Our Breakfast Cookie Friday Set-Up!

We set up our Breakfast Cookie Friday’s in a breakfast bar style. A bowl of the cookies, a bowl of hard boiled eggs, some hot water for tea…and the best part – the kids serve themselves! *Round of applause for the moms!* Dear momma, I promise that spending a bit of time while they are young to show them *exactly* {precisely!} how you want them to serve themselves, is worth every single minute of your extra coffee time not having to tend to serving them! If you already have big kids, just a quick demo will do. If you have toddlers and younger children, show them precisely, {every single step!} so that you don’t get frustrated when eggs land on the floor, or there is a big mess. I have found that age 2-3 is a good age to start this, depending on the child. Giving them the gift of independence and your trust in them to serve themselves is priceless! These days, my Fridays are extremely hands free with an 11, 9, and 7 year old, and it is just glorious! I make the hard boiled eggs and cookies the night before and the morning is extra relaxed.

Breakfast Cookies - 6 Ways!

A new breakfast cookie base – with endless possibilities!

Honestly, this recipe was born because I wanted just one recipe that I didn’t have to pull up instructions for – something I could memorize easily, and then adapt to whatever I had in my pantry. You’ll just adore this power packed, base breakfast cookie recipe, and then you get to pour the add-ins that you have available in the pantry that week!

Breakfast Cookies - 6 Ways!

Dried fruit, nut, & seed variations

I’ve created 6 different recipe cards with different dried fruit and nut/seed combos for you to try, but really the possibilities are endless! I just picked up a bag of brazil nuts and dried mango at Costco last week, and plan to use that the next time I make these. So fun! Truly though, use what you have in your pantry before you go out and buy something else. That is the beauty of this recipe – use what you have!

Breakfast Cookies - 6 Ways!

Freezer friendly!

Do yourself a favor, and go ahead and double up this recipe once you know that the kiddos give them the ok! These cookies freeze up fantastic. My method is typically to make them on a Thursday night and double up. Then I only have to make breakfast cookies every other week or so. Freeze up what you don’t use on Friday morning and next Friday’s breakfast is set!

Breakfast Cookies - 6 Ways!

A note for my nut free friends!

I would love to hear from my nut free readers how your swap tries go. Breakfast cookies are some of my favorite kind of recipes because they are VERY forgiving. Meaning, I think you could try some swaps and still always have an edible cookie that tastes good. You can swap the almond butter for sunbutter (sunflower seed butter) or tahini (sesame seed butter), and swap the nuts for pumpkin seeds, sunflower seeds, or even shredded coconut. The almond flour is going to be your call. I think finely ground up seeds would work just fine here, or you can try another flour of your choice. You are going for a cookie dough consistency as pictured above. Remember that the almond flour that you are replacing is oily and not super absorbent. So if you choose to use something that is dry or very absorbent, back off on the amount. If you are fully nut AND seed free, I would try coconut butter for the almond butter, coconut shreds for the nuts, and for the almond flour, just swap for another flour of your choosing. The chia seed can be left out completely and still turn out.

Breakfast Cookies - 6 Ways!

Almond Raisin Breakfast Cookies

This basic recipe has nuts and dried fruit found in most anyone’s pantry! If your kids aren’t raisin kids, try mini chocolate chips or dark chocolate chips!

Breakfast Cookies - 6 Ways!

Almond Raisin Breakfast Cookies

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a baking sheet with Silpat or parchment paper.
  • Blend the coconut oil, almond butter, and honey until smooth.
  • Add the rest of the ingredients and blend until combined.
  • Form the cookies in your hands, flattening them to the shape and size that you want. They do puff a little but not too much – just make them about the size that you want them to be, and then place them on your lined baking sheet.
  • Bake the cookies at 350 degrees for 10-12 minutes for small cookies, and 15 minutes for larger cookies, or until golden on the tops. Cool the cookies on the pan for 5 minutes before placing them on a cooling rack to cool completely. They firm up as they cool, and hold their texture very well.

Notes

  • If you prefer less nut texture, you can blend up the almonds to more of a fine chop.
  • You can swap the almond butter for any nut or seed butter that you like.
  • If you are egg free, this egg should be easily replaced with a flax egg or egg replacer.
  • These breakfast cookies are good at room temp in an airtight container for 3 days. They freeze up great as well, so leftovers can be put in the freezer.

Apricot Pistachio Breakfast Cookies

One of our newest favorite combinations, this one is such a fun change up! We are able to find shelled pistachios at Costco, as well as apricots, so this cost effective variation is definitely hopping on our rotation!

Breakfast Cookies - 6 Ways!

Apricot Pistachio Breakfast Cookies

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a baking sheet with Silpat or parchment paper.
  • Blend the coconut oil, almond butter, and honey until smooth.
  • Add the rest of the ingredients and blend until combined.
  • Form the cookies in your hands, flattening them to the shape and size that you want. They do puff a little but not too much – just make them about the size that you want them to be, and then place them on your lined baking sheet.
  • Bake the cookies at 350 degrees for 10-12 minutes for small cookies, and 15 minutes for larger cookies, or until golden on the tops. Cool the cookies on the pan for 5 minutes before placing them on a cooling rack to cool completely. They firm up as they cool, and hold their texture very well.

Notes

  • If you prefer less nut texture, you can blend up the pistachios to more of a fine chop.
  • You can swap the almond butter for any nut or seed butter that you like.
  • If you are egg free, this egg should be easily replaced with a flax egg or egg replacer.
  • These breakfast cookies are good at room temp in an airtight container for 3 days. They freeze up great as well, so leftovers can be put in the freezer.

Banana Walnut Breakfast Cookies

Reminiscent of banana walnut bread, only this breakfast cookie version is perfect for on the go! Such fun flavors – bananas are always a kid favorite!

Breakfast Cookies - 6 Ways!

Banana Walnut Breakfast Cookies

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a baking sheet with Silpat or parchment paper.
  • Blend the coconut oil, almond butter, and honey until smooth.
  • Add the rest of the ingredients and blend until combined.
  • Form the cookies in your hands, flattening them to the shape and size that you want. They do puff a little but not too much – just make them about the size that you want them to be, and then place them on your lined baking sheet.
  • Bake the cookies at 350 degrees for 10-12 minutes for small cookies, and 15 minutes for larger cookies, or until golden on the tops. Cool the cookies on the pan for 5 minutes before placing them on a cooling rack to cool completely. They firm up as they cool, and hold their texture very well.

Notes

  • If you prefer less nut texture, you can blend up the walnuts to more of a fine chop.
  • You can swap the almond butter for any nut or seed butter that you like.
  • If you are egg free, this egg should be easily replaced with a flax egg or egg replacer.
  • These breakfast cookies are good at room temp in an airtight container for 3 days. They freeze up great as well, so leftovers can be put in the freezer.

Chocolate Covered Strawberry Breakfast Cookies

Oh yes, I went there! This one is for momma…and I suppose the kids can have one too! Treat yourself dear momma! Cacao nibs are little bits of pure chocolate without the sugar added and packed with antioxidants, but don’t fear! The mild sweetness from the cookie and the freeze dried strawberries are in every bite and make those little bits of cocao nib taste just like sweetened chocolate!

Breakfast Cookies - 6 Ways!

Chocolate Covered Strawberry Breakfast Cookies

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a baking sheet with Silpat or parchment paper.
  • Blend the coconut oil, almond butter, and honey until smooth.
  • Add the rest of the ingredients and blend until combined.
  • Form the cookies in your hands, flattening them to the shape and size that you want. They do puff a little but not too much – just make them about the size that you want them to be, and then place them on your lined baking sheet.
  • Bake the cookies at 350 degrees for 10-12 minutes for small cookies, and 15 minutes for larger cookies, or until golden on the tops. Cool the cookies on the pan for 5 minutes before placing them on a cooling rack to cool completely. They firm up as they cool, and hold their texture very well.

Notes

  • You can swap the almond butter for any nut or seed butter that you like.
  • If you are egg free, this egg should be easily replaced with a flax egg or egg replacer.
  • These breakfast cookies are good at room temp in an airtight container for 3 days. They freeze up great as well, so leftovers can be put in the freezer.

Cranberry Pumpkin Seed Breakfast Cookies

This breakfast cookie is another that has seeds and dried fruit that are staples in many people’s pantries! I love the fun seed color, but you can blend them up if you wish.

Breakfast Cookies - 6 Ways!

Cranberry Pumpkin Seed Breakfast Cookies

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a baking sheet with Silpat or parchment paper.
  • Blend the coconut oil, almond butter, and honey until smooth.
  • Add the rest of the ingredients and blend until combined.
  • Form the cookies in your hands, flattening them to the shape and size that you want. They do puff a little but not too much – just make them about the size that you want them to be, and then place them on your lined baking sheet.
  • Bake the cookies at 350 degrees for 10-12 minutes for small cookies, and 15 minutes for larger cookies, or until golden on the tops. Cool the cookies on the pan for 5 minutes before placing them on a cooling rack to cool completely. They firm up as they cool, and hold their texture very well.

Notes

  • I leave the pumpkin seeds whole, but you can chop them if you wish!
  • You can swap the almond butter for any nut or seed butter that you like.
  • If you are egg free, this egg should be easily replaced with a flax egg or egg replacer.
  • These breakfast cookies are good at room temp in an airtight container for 3 days. They freeze up great as well, so leftovers can be put in the freezer.

Pecan Fig Breakfast Cookies

And last, but certainly not least…my youngest *very* favorite breakfast cookie with her *very* favorite fruit in the whole wide world…figs! We always have the big bag of dried figs from Costco on hand, so this is an easy one to make for the littlest hands in the house – and you see the look on her very happy little face how happy she was to eat her food photography prop at the end!

Breakfast Cookies - 6 Ways!

Pecan Fig Breakfast Cookies

Ingredients

Instructions

  • Pre-heat the oven to 350 degrees and line a baking sheet with Silpat or parchment paper.
  • Blend the coconut oil, almond butter, and honey until smooth.
  • Add the rest of the ingredients and blend until combined.
  • Form the cookies in your hands, flattening them to the shape and size that you want. They do puff a little but not too much – just make them about the size that you want them to be, and then place them on your lined baking sheet.
  • Bake the cookies at 350 degrees for 10-12 minutes for small cookies, and 15 minutes for larger cookies, or until golden on the tops. Cool the cookies on the pan for 5 minutes before placing them on a cooling rack to cool completely. They firm up as they cool, and hold their texture very well.

Notes

  • If you prefer less nut texture, you can blend up the pecans to more of a fine chop.
  • You can swap the almond butter for any nut or seed butter that you like.
  • If you are egg free, this egg should be easily replaced with a flax egg or egg replacer.
  • These breakfast cookies are good at room temp in an airtight container for 3 days. They freeze up great as well, so leftovers can be put in the freezer.
Breakfast Cookies - 6 Ways!

More real food recipes you might like!

Batch Up Meals Breakfast Ideas Dinner Ideas Healthy Kids and Teens Lunch Ideas Nourishing Staples Real Food 101 Real Food Tips RGN Meal Plans school lunches

Nourishing 2 Week Meal Plan {Winter Inspired Part 1}

January 30, 2021

Learn how to build a 2 week meal plan for your family centered around whole, real food found in the winter, busy schedules, and nourishing families!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Finally!

After 7 years of blogging, 2 cookbooks, and countless in person workshops…I’ve made a meal plan! *Sound the trumpets and throw a parade!* I know so many of you have asked throughout the years, and I just never did it because really I never thought I was much of a meal planner. I have always had a bit of a “framework” in my head, gone shopping and bought seasonal food on sale for the week, and then built my week around that – for the last 11 years that I have had children in the house! But more and more of you are asking, and I decided that there definitely could be some value in showing you how I keep our menu seasonal to fit in our budget, as well as show you how I build a week of meals for a normal, “real world” family of five!

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Balancing Macros {Fats, Protein, Carbohydrates}

Healthy fats, proteins, and carbohydrates – they all matter when it comes to kids. It’s all about the balance/ratio that works for you and your family. This will look different for each family – and possibly each child! We are talking about normal, healthy children, without inflammatory diseases, etc here. There are special circumstances where a spurt of a more “keto” or other type eating style would benefit a child, or an adult working on healing some things. But for most normal children, a good balance of all 3 macros is the key to stable moods and blood sugars, really good sleep, and laser focus for every life activity. Keep in mind that growth spurts, seasons of stress/sports/extra activities will make the ratio need for each macro vary for your child. Listen to their body – kids are smart. Most of them don’t live to eat, they eat to live. And they crave what their body needs at that very moment. So make your meal planning mantra…“Make every bite count!” When you look at any given meal, are all 3 macros represented in a healthy way? If so, you are on your way!

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Portion Size Considerations **VERY Important – Don’t skip this section!**

One of the reasons I have always hesitated making meal plans trying to portray portion size and meal prep for every kind of family. Every kid has different appetites (even within the same age group!), and every family has a different number of kids at varying ages! The way that I made meals when I had very small children in the house is actually quite different than how I make meals now. The meals are the same, but my method is different. Back then, I used to have way more leftovers! I think I ate leftovers for breakfast almost daily. Or we had leftovers for dinner at least 2 times per week. I’m lucky to get 1 dinner of leftovers for my whole family of 5 these days with 2 pre-teens in the house! I have to be intentional if I want leftovers. That means purposely doubling or tripling something so that I can use the meal again. SO! With that in mind, if you have older children or MORE children in the house than my 3, you may want to consider doubling some of what I have listed. And if you have just a toddler or 2 in the house, know that you probably won’t have to make as many dinners as I do! You’ll have more leftovers to pull from.

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Meal Planning Baby Steps

If you pull up this meal plan and feel overwhelmed, slow down, and breathe a minute. Baby steps is key to not quitting. Most of the people that I polled wanted all 3 meals represented, and 2 weeks or more at a time. But if you are new to cooking and real food, you might need to back off on changing everything all at once. This is the real world, and I get that momma. This can be done without overwhelming time in the kitchen. Promise. I don’t have time for it, and kitchen work is part of my job! I don’t want you to quit, so please read through these thoughts!

  • Don’t change everything overnight – even if you are a jump in with both feet kind of person. Start out with one meal of the day. Maybe just start with fixing your breakfast routine. Once you have a rhythm set for that meal that feels good to you, then you can move onto lunch, or dinner.
  • Sit down with the whole family and make a menu TOGETHER. Everyone gets a favorite somewhere in the week. TELL THEM why – they will understand! You could go in so many different life skill directions in this conversation too. Everything from helping them see how good their bodies will feel eating real food, to helping them see how planning meals out helps the family budget.
  • Don’t shy away from a “rotation.” Once you figure out your rhythm…trust me it is like auto-pilot and so nice! You’ll see some similarities within each week, and you’ll see how I plan Sunday breakfast and dinners to help me on Monday every week. There is plenty of variety and change, so that things do get boring, but there is also some predictability. There are some things that look the same but have veggie or fruit switches depending on what I find on sale or in season, and you can do the same according to where you live.
Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

A quick note about location, seasonal food, and availability

I found out real quick when I started doing my weekly shopping trip Stories on IG how vastly different food cost, availability of food, and seasonal differences are depending on location! I love getting messages and learning about how food is bought all over the world! Please keep in mind that where I live may not be where you live. Where I live, buying a half grass-fed cow for the year is affordable for many, and very available. That is definitely not the case everywhere. So where you see beef on my menu, you may have to swap for a different protein, or whatever meat is the best you can afford. I have readers from Europe that ask why we don’t eat much lamb, and people from East and West Coasts of the US that ask why we eat fish only occasionally. Both lamb and fish are quite costly where I live, so it is just not something that fits more than just weekly, if that. In the winter you will probably never see summer fruit like berries, or spring veggies like asparagus, because it is out of season in the frozen tundra of Michigan, and very expensive. Stick with the seasonality of where you live, buying the very best you can WITHIN the budget that you have for your family. Don’t go broke eating real food – you can do this smart within a budget.

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

SO! Let’s get started!

Here is a PDF for you to download of my full 2 Week Winter Inspired Meal Plan with links to recipes included. {See below this section for a blank version if you want to fill in your own!}

Want to build your own meal plan?

Go for it! My way of doing meals is definitely not the only way! And my recipes are not the only recipes around! Here is a blank PDF for you to print and fill out your own.

Winter Inspired Dinners to Swap in the Dinner Section

I know that not every single dinner idea on my blog or in my cookbooks is everyone’s cup of tea, or perhaps you have other ingredients available or in season right now where you live. So here are some other dinner ideas to swap for the dinner section of the meal plan that fit with the idea of “winter inspired!” OR, fill in your own family favorite meals! Most of this list is from right here on the blog. Any recipe links that have a page number are from my cookbooks. Those with page numbers in green are from The Little Lunchbox Cookbook, and those with page numbers in pink are from Nourished Beginnings.

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}

Stay tuned…

YES, I would like to make more of these! Stay tuned for another winter inspired meal plan in the coming weeks, and then I’ll jump into spring inspired meals when we get there! Since I am newer at making meal plans for sharing with readers, I would love to have your feedback so that this is as relevant for you. Let me know how you like the layout, etc. If I’m going to spend the amount of time I did to put this one together, I want to make sure they are going to be used!

Raising Generation Nourished 2 Week Meal Plan {Winter Inspired Part 1}
Batch Up Meals Breakfast Ideas Healthy Kids and Teens Holiday Recipes Real Food 101 Real Food Tips

Gluten Free Fresh Apple Pancakes

September 22, 2020

Super soft and fluffy pancakes with a fresh apple twist and warm fall flavors!

Gluten Free Fresh Apple Pancakes

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Apple abundance!

Michigan apple trees are quite literally bursting with fruit this year! We are having fun apple orchard hopping each weekend, supporting as many of our favorite farmers as we can…and having a lot of fun in the kitchen with apple recipes too!

Gluten Free Fresh Apple Pancakes

Breakfast goals

When I’m creating breakfast recipes for my kids, I usually have a few goals in mind. Sometimes I’m creating fun “every once and a while” recipes like apple coffee cake to be enjoyed on the weekend, that might be more on the “treat” side of things. Most of the time, however, when I’m recipe developing, I have school mornings and growing kids in mind. That means I don’t just want a pancake that will create a carb overload – I want every bite to count. That means a good balance of protein, fat, and carbohydrates, and that can get a bit tricky when you are picky about texture.

Gluten Free Fresh Apple Pancakes

Power packed ingredients with a super fluffy finish

The stars of the show in these pancakes are nutty, warm buckwheat and almond flours. Buckwheat is a seed that has a warm and nutty flavor that works so well with apples. There is a nice balance of protein and fiber making for a filling ingredient. It blends well with mild tasting almond flour, which also gives some healthy, filling fat and soft texture. Serve a stack of these pancakes with a side of eggs or sausage, or just have them alone with a pat of butter, nut butter, or coconut butter! Either way, the kids will be full and focused all morning!

Gluten Free Fresh Apple Pancakes

The Method :: The Egg Whites

Don’t skip this part! The key to super fluffy pancakes is just taking a minute to whip the egg whites separately. You’ll fold the egg whites into the batter at the very end, and I promise you will be glad you did when you see how light and fluffy your pancakes are.

Gluten Free Fresh Apple Pancakes

The Method :: The Apples

From apple chunks to applesauce, I’ve tried just about every kind of apple pancake almost every fall season. I have found over the years that my favorite way to make apple pancakes is with shredded apple. It doesn’t weigh down the pancake like applesauce does, and keeps them light and fluffy instead of soggy like they get when you use chunks. So grab a grater and quick give them a shred – the flavor of apple permeates every bite of light, fluffy pancake!

Gluten Free Fresh Apple Pancakes

The Method :: The Batter

Once you’ve separated your eggs, and whipped the whites, you’ll blend the wet ingredients, and then add in the dry. The batter will feel a bit thicker than usual pancake batter, but moisture will be added with the apples and egg whites, so hang tight and don’t be tempted to add more liquid! Once you stir the apple shreds in, then you can gently fold in the egg whites to make a super light and fluffy pancake batter for your griddle.

Gluten Free Fresh Apple Pancakes

Pancake finishes

Here are some ideas!

  • Traditional butter and maple syrup – you can’t go wrong with that!
  • Coconut butter! If you have little guys at home, they will think this is like frosting – super sweet and loaded with friendly fats and fiber, it is so good for them!
  • Whipped cream or coconut whipped cream – this is usually how I serve pancakes on a school morning to avoid sugary maple syrup. You don’t get as much sugar that way, and it still tastes fun! You can dust the top of the whipped cream with cinnamon too.
  • Nut or seed butter and a dusting of cinnamon!
  • Sautéed apples with cinnamon would be fun too!
Gluten Free Fresh Apple Pancakes

Gluten Free Fresh Apple Pancakes

Ingredients

Instructions

  • Separate your egg whites into a small mixing bowl, while putting the yolks into a medium mixing bowl. Beat the egg whites with an electric hand mixer until soft peaks form in the egg whites – this will take about a minute. Set the egg whites aside.
  • Add the coconut milk, ACV, coconut sugar, and molasses to the medium mixing bowl with the yolks, and blend until smooth. Add the almond flour, buckwheat flour, cinnamon, baking powder, and sea salt, and blend to combine. This will feel thick, but do NOT add more liquid – the apples and egg whites will do that!
  • Fold the shredded apple into the pancake batter using a rubber scraper, and then gently fold the whipped egg whites in until smooth and fluffy.
  • Coconut oil or butter your hot griddle or skillet over medium heat, and cook your pancakes. I use a small ladle to pour mine. A ¼ cup measuring cup works well too. Cook the pancakes until you see little bubbles on the sides, about 1 minute, and then flip, cooking another minute or so until the pancakes are cooked through and golden brown.
  • Top your warm pancakes with butter and maple syrup! My kids were totally into a topping of coconut butter on theirs one of the times I served these too.
  • To freeze the pancakes, cool them, and then put into freezer bags to freeze. To warm up leftover pancakes, put them on a baking sheet into a warm oven.
Gluten Free Fresh Apple Pancakes

More real food APPLE recipes you might like ::

Batch Up Meals Dinner Ideas Healthy Kids and Teens Lunch Ideas Nourishing Staples Real Food 101 Real Food Tips

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

September 9, 2020

Easy to make, super soft, gluten free flour tortillas with only 5 ingredients!

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Sweet friends, and a special story…

(Preface :: I got permission from mom to share these girls’ important story and the picture below. Please be the amazing supportive community that my readers always are to this dear friend of mine with positive, uplifting comments.)

See the sweet girls with my crew in the picture below? We met this precious family during Caitlyn’s Young 5’s year at school, and you know those friendships that just click in place like they were always meant to be? Their momma is amazing, and our kids just go together like peanut butter and jelly. Earlier this summer, this family finally figured out what was making their 2 sweet little girls’ tummies ache so much, and experience so much digestive distress all the time from early toddlerhood…a new, VERY positive Celiac diagnosis. For both girls. Talk about life coming to a screeching hault in order to learn all things gluten free! I watched as this strong momma bear gutted her kitchen of all utensils, pots, seasonings, appliances, and foods that might have traces of gluten on them or in them, and then joined her for a shopping trip to fill her kitchen with safe food for her babies.

I have to admit, I was thinking this shopping trip would be super easy. I’ve been gluten free for…gosh, has it really been 15 years?! You’d think an old gluten free pro would be able to help a newly diagnosed celiac family grocery shop. What I found was that gluten free shopping when you have a gluten sensitivity is VERY different from gluten free shopping when you have an autoimmune Celiac disease. SO many packaged gluten free items are NOT made in dedicated gluten free facilities. For people that can’t even have a trace of gluten residue, that is a prescription for disaster. And there were a few times this summer that they found out just that – even foods that we thought were gluten free, definitely “glutened” these sweet girls, making them very sick. Anything that wasn’t labeled “made in a dedicated gluten free facility” was absolutely out of the question.

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

A Gluten Free Tortilla Challenge!

Over a decade ago during my new gluten sensitivity diagnosis, I tried my hand at some homemade gluten free tortillas, but honestly the abundance of store bought gluten free tortillas has sky rocketed as “gluten free” has become more popular, so I chalked up tortillas as one of those store bought conveniences that I would take advantage of. There is a variety of “gluten free” tortillas out there, but as I shopped with my friend, we found that there were NONE with healthy ingredients that were made in dedicated gluten free facilities. NOT ONE! This really frustrated me! It’d been a long while since I tried my hand at homemade tortillas, but I really wanted to create something that my friend could safely use for her girls. Gluten free flour blends have REALLY improved in the last 15 years, and I had a feeling Namaste would be a really good candidate to trial with tortilla making.

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

5 Ingredients?!?!

Just 5 ingredients?! YES, dear momma, because I want you to be able to make this weekly or bi-weekly, or monthly – whatever your prep day looks like. I don’t want you to dread it or put it off because it feels like a fussy project. I had that friend of mine in mind with 2 Celiac daughters who can’t just pop into the store and grab a quick bag of tortillas. She doesn’t have a choice, but she also has a life to live, kids to take care of, a house to run…and needs realistic kitchen projects so her girls can eat safely. The ingredients are affordable and accessible, and the method couldn’t be easier!

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

The Method :: The Dough

This super soft, pliable dough will blow you away! It is really forgiving, and rolls out easily. Whether you plan to use a rolling pin or a tortilla press, you’ll find the dough really easy to work with. Simply mix all of the dough ingredients in a mixing bowl. I start with my spatula, and then finish by kneading with my hands. When measuring the water, I wanted to mention that to make it easy, I fill a 2-cup Pyrex liquid measuring cup to exactly 3/4 cup mark, and then use a tablespoon to add the 2 tablespoons of extra water. If you don’t do this your dough will be tougher and drier. If you use a full cup of water, your dough will be too wet – trust me and do the exact measurement!

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

The Method :: Rolling Pin or Tortilla Press!

In my recipe card, I included both rolling pin and tortilla press methods. I borrowed a friend’s tortilla press so that I could test it out both ways. I do feel like I was able to get the tortillas a bit thinner using my rolling pin. I did 3 batches with the tortilla press, and found that I could get them thinner by rotating the pressed tortilla, and also making sure I pressed down for a good 5 seconds wait. I would LOVE to hear about tortilla presses that you love, and/or tortilla press techniques for a novice press user, so please comment below in the comments section! I’m still on the fence for purchasing one for myself! The rolling pin method is super easy, though I have to admit finding the right tortilla press could change my mind. You’ll want to work with parchment paper when rolling your dough out with either method because adding a floured surface will fuss with the texture of the tortilla. Roll the ball of dough in your hand, flatten it slightly on your counter or the tortilla press, and then either roll it out, or press it out! Get the tortilla dough as thin as you can, and then you are ready to cook. If you are rolling your dough out with a rolling pin, I love using my 8-inch soup pot lid to cut a perfect circle! You can toss the dough scraps back in with the dough to keep making more tortillas.

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Pinch off a 2 1/2 inch ball of dough and roll it until smooth.
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Lay a Silpat on the counter to keep your parchment from sliding. Slightly flatten the dough ball with your hand before your roll it out.
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Place parchment over the top of the dough and roll out as thin as you can.
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Use an 8-inch soup pot lid to cut a perfect circle!
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Toss the scraps back in the bowl with the rest of the dough to roll out more tortillas!

The Method :: Cooking the Tortillas

The tortillas cook up so fast! Just a minute on each side over medium heat, and you’re done. It is important to use a dry pan! Don’t oil your pan at all! Keeping the tortillas soft and warm while you cook all of the tortillas is as easy using a tortilla keeper (so inexpensive!), or a simple plate covered with a towel. I have been able to make tortillas quick in the morning or afternoon when I have a minute, and they stay warm until dinner using a tortilla keeper.

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

Tortilla Storage

Use your fresh tortillas right out of your tortilla keeper or plate, warm and soft! Leftovers are best kept frozen to maintain moisture, softness, and pliability. What I have found is that you can toss the leftover tortillas into a freezer bag, and they don’t even stick together in the freezer bag! When you want to use a tortilla, simply take a frozen tortilla out and it will thaw within 20 minutes. You could warm in the oven or a pan too if you wish.

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

Ideas for using your tortillas!

Other than the obvious Taco Tuesday night (which is an absolute must!), the possibilities are endless for these tortillas! Here are some ideas!

  • Considering GF bread is really difficult to make, and super expensive to buy, using these tortillas as sandwich wraps, is probably the must functional use that I can think of. From tuna salad and chicken wraps, to ham and cheese and even PBJ, you can make any sandwich into a tortilla roll-up! You can find my “Kid-Approved Apple & Tuna Salad” and “Sweet & Sour Chicken Wrap” recipes in my cookbook, “The Little Lunchbox Cookbook!”
  • Quesadillas! There is a really great “Garden Party Quesadilla” recipe in my cookbook, “The Little Lunchbox Cookbook,” using a really yummy, simple bean spread and roasted veggies, or you can make your own up!
  • Pinwheels! Little kids love these, but I’m telling you right now, my 11-year old also adores pinwheels! They are so fun and easy to eat! You can try my egg salad pinwheels, or in my new lunchbox cookbook, “The Little Lunchbox Cookbook,” you can try my “Healthy Chicken Salad Pinwheels” or “Colorful Rainbow Pinwheels!”
  • Tortilla Chips! Check out my tortilla soup recipe and see how you can crisp your tortillas up to make chips for scooping and dipping!
  • Tortilla Pizza! Check this one out for a really easy Friday night pizza night!
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Tuna Salad Wrap in a lunchbox!
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free
Garden Party Quesadillas in a lunchbox! Recipe is in my cookbook, “The Little Lunchbox Cookbook

Ingredient swap thoughts

I am sure that other gluten free flour blends will work with this recipe, though different blends have different ratios of flours, so you may need to play around with the amount just a touch to get the right consistency if the flour absorbs differently than Namaste. For the most part, any GF Flour Blend that has xanthan gum should behave about the same (the gum gives that “gluten-y texture” to the tortilla. The palm shortening is important. Coconut oil or butter just won’t give the same outcome. I really would just stick to the palm shortening. You can find organic, sustainable palm shortening here.

How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

Gluten Free Flour Tortillas

Ingredients

Instructions

  • Pre-heat a large skillet over medium heat while you mix the ingredients. Put all of the ingredients into a medium mixing bowl and use a spatula to combine. Once the dough comes together, knead the dough with your hands until it is all incorporated well. If you are in a very humid, wet environment, you may need to add a tablespoon or so more of flour if your dough feels too wet and sticky. I had to do this in the warmer, summer months.

ROLLING PIN METHOD ::

  • Lay a Silpat mat on the counter, and tear 2 pieces of parchment paper. Lay one piece of parchment down on the Silpat. (The Silpat will keep the parchment paper from sliding all over your counter while you roll!)
  • Pinch off a palm-sized, 2 ½ – 3 inch ball of dough, and roll the ball of dough in your hands until smooth.
  • Put the ball of dough on the parchment paper and flatten with your hand slightly. Place the second piece of parchment paper over the dough, and roll out as thin as you can get the dough, around 1/16th to 1/8th inches. Use an 7 or 8-inch pot lid to cut out a perfect tortilla circle!
  • Place the rolled-out tortilla circle in the hot skillet (do NOT oil the skillet!), and cook for 30 seconds to 1 minute on each side. You can roll out a second tortilla ball during this time if you want. Or you can roll all of the tortillas out first, and then cook. When the tortilla has finished cooking on both sides, place it in a tortilla keeper or on a plate with a towel covering the plate to keep the tortillas warm and soft.

TORTILLA PRESS METHOD ::

  • Tear 2 small pieces of parchment paper and lay one of them on the bottom of the tortilla press.
  • Pinch off a palm-sized, 2 inch ball of dough for an 8-inch tortilla press (if you have a larger tortilla press make your dough ball about 3 inches), and roll the ball of dough in your hands until smooth.
  • Put the ball of dough on the parchment paper that is on the tortilla press, and flatten with your hand slightly. Place the second piece of parchment paper over the dough, and use the tortilla press to press the tortilla down, holding for 5 seconds. Open the press, rotate the tortilla 90 degrees, and press again.
  • Place the pressed tortilla in the hot skillet (do NOT oil the skillet!), and cook for 30 seconds to 1 minute on each side. You can press a second tortilla ball during this time if you want. Or you can press all of the tortillas out first, and then cook. When the tortilla has finished cooking on both sides, place it in a tortilla keeper or on a plate with a towel covering the plate to keep the tortillas warm and soft.

STORAGE ::

  • Use your fresh tortillas right out of your tortilla keeper or plate, warm and soft! Leftovers are best kept frozen to maintain moisture, softness, and pliability. What I have found is that you can toss the tortillas into a freezer bag, and they don’t even stick together in the freezer bag! When you want to use a tortilla, simply take a frozen tortilla out and it will thaw within 20 minutes. You could warm in the oven or a pan too if you wish.
How To Make Gluten Free Flour Tortillas :: Gluten Free, Dairy Free, Nut Free, Egg Free, Soy Free

More real food recipes you might like ::

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Summer Broccoli Salad

August 2, 2020

This light and fresh broccoli salad is perfect for hot summer days!

Summer Broccoli Salad

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Summer 2020…

It sure wasn’t what we thought it was going to be, eh? (See there’s that northern accent coming out in me!) While summer 2020 wasn’t what many of us dreamed it would be, we *did* decide to make the best of what we could actually do, and as it turns out, it was a pretty amazing summer! Hiking, waterfalls, cold and rocky Lake Superior shorelines, and hot powdery sand beaches along Lake Michigan…the outdoors wasn’t canceled and we were totally here for it!

Summer Broccoli Salad
Summer Broccoli Salad
Summer Broccoli Salad
Summer Broccoli Salad

A new summer staple!

I know we are inching our way toward the start of another school year, but there is still plenty of warm weather ahead, and I thought I’d share a new salad obsession of mine! I’ve perfected it this summer and I can’t wait to share it with you!

Summer Broccoli Salad

The busy momma kind of food prep…

My gracious has the last few months been a bit…extra…on us mommas! I made this salad up on a particularly busy week. I wanted to be able to pull a veggie side out of the fridge for myself without any prepping, and this salad has become a staple for me this summer! A shake up in the jar dressing and just 4 veggies to chop, this summer broccoli salad is something everyone has time for.

Summer Broccoli Salad

But will the kids eat it?!

Bonus! This broccoli has been a big hit with the kids as well! The super fun colors, and kid friendly dressing makes this broccoli salad easy on young taste buds. I can see packing this broccoli salad in school lunchboxes as veggie side this fall! I would recommend chopping the salad pieces quite small if you plan on your kids eating it. If the pieces of veggie are too big, it will make it harder to manage for kids. So as much as I love a big strip of onion in my salad, diced will work better for littles. And that extra chop of the broccoli and cabbage will make it easier for kids to eat.

Summer Broccoli Salad

The Method :: The Salad

Just chop and toss – it really is that simple! You can add or subtract veg based on your preferences. I have added sunflower seeds before, and even a hard boiled egg to my bowl.

Summer Broccoli Salad

The Method :: The Honey Mustard Dressing

I use a small 8 ounce jelly jar to measure and shake up my dressing. It is so fast and at this point in the summer I have it memorized because the ingredients are so simple! The dressing is sweet and tangy – perfect for everyone on the family. And instead of the heavier creamy broccoli salad dressings we are all used to (nothing wrong with those!), this light and crisp dressing is perfect for hot summer days.

Summer Broccoli Salad

Storage and serving

The broccoli salad is ready to eat as soon as it is tossed, and it keeps so well for about 5 days. This makes a great prep day item so that you can ensure that you have some veggie side to go with your lunch or dinner every day. I love that this salad doesn’t get soggy even with the dressing on it! If you prefer, you could just add the dressing when you are ready to eat it. The dressing will keep in the fridge for weeks.

Summer Broccoli Salad

Summer Broccoli Salad

Ingredients

FOR THE BROCCOLI SALAD

  • 4-5 cups of chopped broccoli florets
  • ¼ head of cabbage sliced into strips
  • 1 large carrot shredded
  • ¼ red onion sliced into strips (or diced if you like smaller pieces)
  • ½ cup manchego cheese Or whatever cheese you have on hand. You can leave this out if you are dairy free!

FOR THE HONEY MUSTARD VINEGARETTE

  • 3-4 tbsp raw honey
  • 3 tbsp olive oil
  • 3 tbsp Dijon mustard
  • 1 – 2 tbsp apple cider vinegar I liked more bite of vinegar, but my younger girls ate this happier with 1 tbsp
  • ½ tsp garlic powder
  • ¼ tsp sea salt to taste
  • Pepper to taste

Instructions

  • Put all of the broccoli salad ingredients in a medium mixing bowl.
  • Put all of the dressing ingredients into a jar with a lid and shake vigorously to combine. You could use an immersion blender if you wish. Pour the dressing over the salad and toss. Start with ½ of the dressing and add more to your liking. It really depends on how much dressing you like on your salad. I use the whole jar most of the time. Any leftovers taste great on any salad you make and will keep in the fridge for weeks.
  • This broccoli salad will keep in the fridge for about 5 days. Make some on the weekend and use it as your weekday lunch veggie each day!

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Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

March 9, 2020

Keep the pantry stocked with these easy 10 minute prep, nut free school zone safe, crunchy buckwheat and apricot granola bars!

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

Early spring?! We’ll take it!

It sure feels like spring has sprung rather early in these parts, and while I know there is a very good chance we will still see a March snow storm where I live, we’re soaking in every ounce of any sunshine and 40 degrees that is thrown our way with complete and utter delight!

Busy kids and healthier on the go snacks

Spring is a very *busy* time of year for my crew, and having grab-and-go snacks on hand that won’t sugar crash my growing kids is truly the name of the game. Real food fats, proteins, and healthy carbohydrates to sustain and satiate active kids, while still tasting good isn’t as hard as it sounds. Keeping fast and easy hard boiled eggs, fresh veggies with fatty dips, and even some healthier choice packaged store-bought snacks on hand keeps us from blowing our budget on empty calorie snacks and kids that are hungry every hour of the day. When we “make every bite count,” filling our kids up on food that satiates, they won’t be asking for snack after snack.

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

Homemade, made easy

It’s no secret, I’m passionate about seeing kids filled up on nourishing, real fats, sustainable protein building blocks, and energy fueling real food carbohydrates. But I am also a real mom, with 3 very real kids, and this truly is a very real family behind this computer or phone screen that you are reading. There needs to be a balance between store bought everything and homemade all the things if it is going to be sustainable. This quick, 10-minute prep granola bar is made for busy families! The granola bars also store in the pantry, just like regular granola bars, so they will be just as convenient for the kids to grab for lunchbox packing or snack time.

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

Star players

So let’s talk about this fun granola bar change up, and why it is a great idea to keep ingredient variety in our diets. Instead of an all oat based granola bar, I’m focusing on mineral rich seeds for this crunchy, satisfying version. One of my girls has a nut free snack time at school this year, and while nut free is easier than you think, I have also challenged myself to create some seed only snacks (like these copycat coconut clusters) for her this year to change things up. Buckwheat is a seed packed with minerals, antioxidants, and fiber. I feel like it is a really overlooked, mineral rich ingredient, and it has a nutty, toasted taste when baked into a crunchy granola bar. I’ve also added mineral rich pumpkin seeds and sunflower seeds to add to the nutrient variety and flavors, and of course some traditional oats make these pretty granola bars picture perfect. The kids will love these honey toasted seeds in a convenient little bar, and the dried apricots are a fun little surprise sprinkled throughout!

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

The Method

You’ll start by pouring all the dry ingredients into the mixing bowl. I use my food processor to buzz up the pumpkin and sunflower seeds, so this part goes fast. After you melt the coconut oil and honey over the stove, you’ll pour that over the dry ingredients and stir them to coat everything evenly. The granola mixture gets pressed into the pan and you can tend to other kitchen tasks or the kids while it bakes! After the granola bars cool completely, you can cut the bars in the sizes you like. The beauty of making your own granola bars is being able to control the size of the bars you like. I tend to make squares so that they can be a small snack or a small addition to lunchbox since my kids are still young. This works well for toddlers too since a large granola bar can be a lot to finish. If you have older kids, you can make regular sized bars.

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free
Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free
Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

Swap thoughts

Even if you aren’t in a nut free school or have kids at home with nut allergies, I would love to see you try these seed based bars! The nutrient diversity is good for your gut and growing bodies. That said, if the you have nuts on hand to use up, I do think that they will swap in this recipe for the seeds. If they are bigger nuts like almonds or walnuts, you might want to use a heaping ¼ cup of nuts to make up for the small seeds that fill up the quarter cup. If you don’t have dried apricots just yet, raisins should work just fine, though if you get a chance the apricots are so fun and pretty too!

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

Instructions

  • Pre-heat the oven to 325 degrees and line an 8×8 baking pan with unbleached parchment paper.
  • Put the oats, buckwheat groats, sunflower seeds, pumpkin seeds, buckwheat flour, and apricots in a medium mixing bowl, and set aside.
  • Melt the coconut oil and honey in a small saucepan and then pour over the dry ingredients in the mixing bowl. Stir the granola bar ingredients thoroughly so that everything is coated with the coconut oil mixture.
  • Pour the granola bar mixture into the lined pan and press the mixture down using the bottom of your half cup measuring cup so that everything is pressed into the pan evenly. Pay attention to the sides and corners so that everything is straight and even.
  • Bake the granola bars at 325 degrees for 30 minutes, until the top is golden brown. Do NOT cut the bars until they have cooled completely. The will harden as they cool and be easier to cut. Once the bars have cooled completely to room temp, pull the sides of the parchment paper so the granola bars come out in one square. Use a long sharp knife to cut the granola bars into the sizes you want.
Nut Free Crunchy Buckwheat and Apricot Granola Bars :: Gluten Free, Nut Free, Dairy Free, Soy Free

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Instant Pot White Chicken Chili

February 11, 2020

Fast and easy prep white chicken chili with a smooth, creamy texture, and out of this world flavor!

Easy Instant Pot White Chicken Chili

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Winter hikes & (kid friendly!) warm chili

I’ve learned that if I just don’t get out in it, I become a big grump by February my friends. So we pull on the winter gear and trudge through the snow, no matter how deep it is. Every weekend. Some winters we can barely tolerate 20 minutes the cold is so bitter and the snow is so deep. Other winters, like this year, we are left wondering if this really is still Michigan or not with the mild(er) temps and small dusting of snow! No matter the winter, a warm bowl of chili is always a good idea during the darkest months of the year!

Easy Instant Pot White Chicken Chili

An old recipe made (so!) much easier!

White chicken chili has been one of my favorite slow cooker recipes for years. The creamy broth base is super kid friendly, and my version is not only packed with chicken, but boasts a load of veggie variety that contributes to it’s amazing flavor. With busy schedules that come with the territory of having older kids and not as much time at home, I was finding that I wasn’t making my favorite white chicken chili as much because it did feel a bit time consuming!

Easy Instant Pot White Chicken Chili

Enter the Instant Pot, and an easy peasy secret to the creamy broth!

When I wrote that recipe, oh so many years ago, the Instant Pot was not even a thought! Since my trusty IP has become my go-to for our favorite regular chili, I decided it was time to give my favorite white chicken chili a face lift – Instant Pot style! And since I don’t always have time to make the cream of chicken soup for the creamy base, a little coconut milk and potato starch did the trick so well!

Easy Instant Pot White Chicken Chili

Dump it all in!

Other than a quick little saute to pull some flavor and sweetness out of the veggies in the beginning, this recipe is a dump and go! *Cue the busy mom applause!* The beauty of the Instant Pot is quick cook times and flavorful, juicy meat outcomes, and this recipe does not disappoint. Simply put all of the ingredients into the IP after sauting the veggies, place the raw chicken breasts on top, and when the Instant Pot is done pressure cooking, you’ll have easy to shred chicken to stir into your chili!

Easy Instant Pot White Chicken Chili

A note on the heat (and to bean or not to bean!)

This recipe is mild in heat and very kid friendly. I left the jalapeno as optional in case your kids are sensitive to heat. I use just one jalapeno in mine, and while I’d love a bit more heat to my bowl, I want my kids to inhale the chili too! I tend to add a hit of cayenne or chili flakes to my bowl to heat it up. One of my tricks to “cooling down” a bowl of chili for little ones is to be sure you top the chili with sour cream. The cool, fatty dairy cuts the heat well. You can use coconut yogurt or coconut milk if you are dairy free. This recipe as written does not contain beans, but if you want to add some white beans, you may!

Easy Instant Pot White Chicken Chili

Storage and school thermoses!

This white chicken chili freezes really well! I love that this hearty chili can be packed in school thermoses on a cold winter day! They play so hard outside at recess! You can pack a side of cheese or sour cream to add on top in the thermos too. To freeze the chili, cool the chili to room temperature, and store in freezer safe containers.

Easy Instant Pot White Chicken Chili

Easy Instant Pot White Chicken Chili

Ingredients

  • 3 tbsp ghee to cook in butter, coconut oil, olive oil, or tallow/lard work too
  • 1 medium onion diced
  • 1 red bell pepper diced
  • 1 yellow bell pepper diced
  • 1-2 small jalapenos optional if you like the heat
  • 5 cloves of garlic minced
  • 2 tbsp potato starch Not potato flour. Tapioca or arrowroot would work here too
  • 2 tsp taco season I use my own DIY blend
  • 2 to matillos diced
  • 2 small zucchinis large dice
  • 1 – 4oz can green chilis
  • 1 cup bone broth
  • 1 cup full fat coconut milk
  • 3 medium boneless skinless chicken breasts 1 lb
  • Sea salt/pepper to taste
  • Cilantro, lime wedges, and avocado slices per preference to garnish (optional shredded raw cheese or sour cream if you tolerate that)

Instructions

  • Turn the Instant Pot on to “saute” and melt the ghee. Saute the onion and bell peppers with a pinch of sea salt for about 5-7 minutes until fragrant and soft. Add the garlic and cook for 1 minute.
  • Turn the Instant Pot “off,” and stir in the taco season and potato starch until the veggies are coated. Stir in the tomatillos, zucchini, broth, and coconut milk, and then set the chicken breasts in the liquid.
  • Put the lid on the Instant Pot, and close the valve. Turn the IP on to “Soup,” and bring the time down to 20 minutes. The IP will take about 5 minutes to come to pressure before counting down the 15 minutes. When the 15 minute timer is up, turn the IP off and let it naturally release for 5-10 minutes before releasing the rest of the valve pressure.
  • Take the chicken breasts out of the IP, shred them with a fork, and then return the shredded chicken to the IP, stirring the chicken into the chili. Season the chili to your taste and garnish each bowl with cilantro, lime, and avocado slices per your preference.
Easy Instant Pot White Chicken Chili

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Gluten Free Pizza Pinwheels

January 15, 2020

These easy prep, freezer friendly, gluten free pizza pinwheels can be used for everything from lunchboxes to game day!

Gluten Free Pizza Pinwheels

Reunited and it feels so good!

I feel like I spent my late summer and entire fall buried under a rock! Buried under a rock writing a cookbook, that is! We did come out and enjoy all that our Michigan fall has to offer, with hiking, beach play, and leaf piles, but I have missed communicating with you in this space, and I’m so excited to be back. My new lunchbox cookbook, “The Little Lunchbox Cookbook,” is in the editing process for the winter, and will release later this summer! I couldn’t think of a better way to jump back into the blog than with a fun lunchbox idea, since I’ve spent the greater part of the last 6 months in lunchbox mode writing the new cookbook.

Gluten Free Pizza Pinwheels

Pizza day with a twist…literally!

One thing that having 3 kids spanning grade levels from kindergarten to 5th grade has taught me is that everyone could use a mid-week “fun lunch.” If you follow my #RGNSchoolLunch hashtag on Instagram, you’ll notice a pattern to Wednesdays. They are typically more on the “fun” side of things. Not that the other lunches that are packed are “boring” per say, but something like a yogurt parfait, spaghetti thermoses, and pizza lunchable copycats (the recipe for the soft, grain free flatbreads for these will be in my new lunchbox cookbook!) just make the mid-week fly by. Instead of Wednesday being just another day, the kids will have something small to look forward to in their lunch, and before you know it  you are half way to the weekend!

Gluten Free Pizza Pinwheels

These look…fancy – it must be fussy?!

Fast, freezer friendly, and something that moms are *actually* going to do (read, not complicated!)…those were all thoughts in the forefront of my mind when I was creating my new lunchbox cookbook. So when I had the idea for using the pinwheel concept that so many kids love, made into a pizza package, I knew that I needed to make it busy momma friendly. There is no dough rising, or extra steps. You’ll mix the easy pizza dough, roll it out, spread the toppings, and roll it into a log! Once you cut the pizza log into pinwheels, you’ll simply bake them in a muffin tin. And did I mention they freeze great?! Because that means you can make these on the weekend with the kids and stash them away for Wednesday!

Gluten Free Pizza Pinwheels

Here’s the step by step for my visual friends!

1. While the yeast is blooming, you’ll get the rest of the ingredients into the bowl…

Gluten Free Pizza Pinwheels

2. Then the dough gets mixed up – it’s so soft and easy to work with!

Gluten Free Pizza Pinwheels

3. You’ll cut the dough in half and work with a small, rolled out rectangle of dough. It is easier to work with the dough this way.

Gluten Free Pizza Pinwheels

4. Spread the sauce…

Gluten Free Pizza Pinwheels

5. Add the chopped pepperoni…

Gluten Free Pizza Pinwheels

6. Sprinkle the cheese…

Gluten Free Pizza Pinwheels

7. Then roll it up!

Gluten Free Pizza Pinwheels

8. Once you slice the log of dough, you can place them into your muffin pan and spray the tops – they need just 20 minutes in the oven after that!

Gluten Free Pizza Pinwheels

How to Pack Pizza Pinwheels for little kids

Most of your littles will eat one or two pizza pinwheels, depending on how big you make them. The pinwheels are a decent source of protein, fat, and carb, so you can add some fresh fruit and veg on the side to make it a balanced lunchbox. If you have littles with bigger appetites, you might add a half avocado, some olives, coconut chips, or a handful of almonds.

Gluten Free Pizza Pinwheels

How to Pack Pizza Pinwheels for big kids

Your older children will eat anywhere from 2 to 4 of these, and while I’m sure many grown teens could eat the whole muffin pan (ha!), the key to stretching this meal is all in the big salad. Send 2 or 3 pizza pinwheels along with a loaded salad to fill up your growing big kids. You can add nuts, hard boiled egg, and/or avocado to their salad to make it more filling, and add a fatty nourishing dressing and they should be good to go for the afternoon.

Gluten Free Pizza Pinwheels

How to store pizza pinwheels in the freezer

Once you let your pizza pinwheels cool completely, you can toss them into gallon freezer bags into your freezer. They can be pulled out frozen right to your child’s lunchbox and they will be thawed by lunchtime. If you want to pull them from the freezer to warm up in the oven for a quick dinner, you can thaw them out and use a baking sheet to warm them back up in the oven.

Gluten Free Pizza Pinwheels
Gluten Free Pizza Pinwheels
Print Recipe
5 from 1 vote

Gluten Free Pizza Pinwheels

Author: Renee – Raising Generation Nourished

Ingredients

Instructions

  • Preheat the oven to 400 degrees, and spray a 12-cup muffin pan with avocado oil spray or olive oil spray.
  • Measure 1 cup of coconut milk into a liquid measuring cup, and pour it into a small sauce pan to warm up until it is warm to touch – not hot. If it is too hot it will kill the yeast. While the coconut milk warms, put the yeast and coconut sugar into the liquid measuring cup. Pour the warm coconut milk over the yeast and sugar, and stir with a spatula until frothy and combined. Let this sit to bloom the yeast while you prepare the rest of the dough ingredients.
  • Put the flour, egg, oil, baking powder, and seasonings into a medium mixing bowl. Once the yeast has made the coconut milk bubble (see above picture), it is bloomed, and you can pour this into the rest of the dough ingredients. Stir the dough with your spatula until the dough comes together. I start with my spatula and end kneading it with my hands.
  • Roll the dough into a ball, and cut the dough in half. You’ll be making 2 rolls of pizza pinwheels. It is easier to work with the dough this way.
  • Flour your counter and roll out one half of the dough into a rectangle, as thin as you can make it without it tearing or being to hard to roll up (about 1/8 to 1/4 inch). Spread 3-4 tablespoons of pizza sauce on the dough, sprinkle about ¼ cup of chopped pepperoni, and finally about ½ cup of shredded cheese.
  • Starting at one end of the rectangle, tightly roll the dough to make a log. Slice off the un-even ends and then make about 5-6 pinwheels (about 2 inches wide each). Place the pinwheels inside your sprayed muffin pan, cut side up.
  • Repeat steps 5 and 6 with the other half of the pizza dough, making another log of 5-6 pinwheels. Place these into the pan, and then spray the tops of all of the pinwheels with the avocado oil spray.
  • Bake the pizza pinwheels in a 400 degree oven for 20 minutes, until the tops are golden brown. Let the pizza pinwheels cool 10 minutes in the pan before turning out onto a cooling rack. They will keep up to 3 days in the refrigerator. If you are freezing your pizza pinwheels, cool them completely and then store them in freezer bags in the freezer up to 3 months.
Gluten Free Pizza Pinwheels

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Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

January 11, 2020

Getting a nourishing breakfast in is easy with prep day sweet potatoes and these 4 simple sweet potato breakfast ideas!

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

A post just for *you,* dear momma

Dear momma, I know what you have been seeing in your news feeds, social media, and email box for the last few weeks. Weight loss this, “new you” that, and everything in between. I get it. I’m a New Year, fresh start, “jump-in-with-both-feet” kind of a person to the core. But I am here to tell you that we don’t need to complicate this whole healthy lifestyle thing. In fact, I prefer to simply call it, taking care of ourselves.

No guilt. No shame. No fear.

When we have healthy relationships with our bodies and the food that fuels it, we know that over doing processed foods will make us feel crummy. So we can positively make the decision to treat ourselves like the temples that they are – with respect, and with food that will make us feel amazing. With simple food. Real food. It doesn’t need to be fancy or filled with a zillion steps or ingredients. A simple bowl of soup and boiled eggs makes one of my favorite breakfasts.

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

I remember the exact moment I made this mind shift.

I grew up on Cheerios and toast, so this was a huge shift. I had my second baby and I was….exhausted. In fact, exhausted doesn’t even begin to describe it. One morning the only thing I had time to eat before she cried again was leftover soup from dinner and my toddlers leftover boiled eggs. The energy I felt was almost instantaneous. My mind could think. I felt clearer…my body had some fuel. From that point on I knew I needed to feed myself so that I could be my best for my babies. Did it happen perfectly every day? Not even close. But as I practiced, I got better. A rhythm formed in my kitchen. A framework for how my meals flowed was formed. And I never turned back.

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

Do you know how good you were meant to feel, dear momma?

Your kids are watching you. They see how you care for yourself, and will imitate that. I certainly was. And my mom was only imitating what she saw growing up. Be the cycle breaker in your family. Put the oxygen mask to yourself first so you can care for those around you. When a firefighter runs into a burning building, he doesn’t neglect himself to save those inside. He puts the oxygen mask to himself first so that he has the stamina to save the rest. He is literally no good to those inside the burning building if he falls over from lack of oxygen. Your kids deserve having a mom at her best.

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

But I have a baby…this sounds impossible!

I so hear you, dear momma, although those endless nights and jam-packed days are even more reason to care for yourself. You need fuel if you are ever going to make it! Here are some practical tips that I found helpful during this season…and I promise that it is only a season!

  • Put baby in a sling or carrier while you warm up leftovers or fix your breakfast, so you have hands free movement with baby close to you.
  • There is absolutely nothing wrong with setting baby down on a soft blanket or bouncy seat near a window so she can look outside or at something interesting while you warm up your leftovers or make your breakfast for 5 or 10 minutes. Even just setting them down to watch you in the kitchen is eye catching for them. If they fuss for a few minutes they will still be ok – I promise! As they get older into their baby years, it is good for them to learn how to occupy themselves and play independently.
  • Utilize siblings if they are around! Even your toddlers make great entertainment while you prepare your food! They will feel so proud to be the one to show baby that book, or shake the rattle for their baby brother or sister!
  • Food prep when you have extra hands on the weekends. Let daddy or older siblings take a turn at holding the baby so that you can prep easy staples like muffins, soups, or these sweet potatoes so that during the week your meals are easier to grab. While I’m all for napping when the baby naps, sometimes prepping during naptime is helpful too. Listen to your body however, and don’t do this every day.
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

But I have a toddler…how do I make this work?

After the shift into toddlerhood, many parents find they wished their non-stop toddler was back to that infant that would just lay on a blanket for 5 minutes! In some ways toddlerhood is even tougher. Here are some tips for this season…and again it is truly just a season!

  • Establishing a routine is key. Toddlers adore a rhythm and expectations. If you tell them this is breakfast making time and give them expectations, they will catch on! Give them 2 choices – “While mommy fixes breakfast you can either color with these crayons on this paper, or play with the toys in this basket. You could also give the choice of standing on a stool to watch you prep (or help if there is something to help with). Before you know it, that certain time of day will just be associated with breakfast prep and you won’t need to remind them much at all what is expected of them during this time.
  • Keep a small drawer/cupboard of toys or safe kitchen tools (like wooden spoons and measuring cups) down low for them to reach so that they can play near you while you work in the kitchen. Many times these little ones just want to be near – unless they have a sibling they are following around, you are the center of their world and they are social beings! They can have their own drawer that they can reach themselves to play near you.
  • Pull up a stool, little helper stander, or a chair and make them a part of your meal making. Set them up with hard boiled eggs to peel, or at the sink with potatoes to wash. Even if you are just giving them a few cups in the sink to play with in a bowl full of water, they will be happily by your side.
  • Utilize older siblings to help if they are around! This is a great opportunity to show your older kids that you trust them with a task! Ask them to read your toddler a book, or play a game with them. You can put THEM in charge. My oldest loved creating a “schedule” for her little sisters when I needed kitchen prep time. And toddlers naturally follow older children’s whims and ideas (better than adults most of the time!).
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

But we have to be out the door for school SO early…how can we do this?

This is the season that I am in right now, and I’m sure I will have more to add to this as we go along, but for now, here are some tips that I am finding help!

  • Meal plan. This is NOT my favorite, nor do I even have an elaborate meal plan book – it isn’t even written out. Collective *gasp* from the real food crowd. I simply have a framework. I like to have some wiggle room – I don’t like to be nailed down to something if I’m feeling like having something else for breakfast. If you like a more rigid schedule, go for it! I have a certain flow that I like my week to look like and we do that. For instance, the girls have oatmeal on Mondays – I change it up with whatever fruit is in season or was on sale that week, and we throw add-in’s from the pantry. Or breakfast cookie Fridays! We pull from the freezer stash or make them fresh the night before.
  • Assign tasks for the kids for more help. Maybe your older children have a day of the week that they are responsible for the breakfast so everyone is helping. Maybe your younger children are helping you prep the egg cups or muffin batter the night before, or peeling the hard boiled eggs for you.
  • 10 minute prep the night before! This is a game changer for many. Just 10 minutes. You can do so much in the 10 minutes before you go to bed. Mix up muffin batter or get egg casserole or egg cups in the pan. You can take waffles or baked oatmeal out of the freezer to thaw. Lately, I have actually been baking in the evening so that I don’t have to do literally anything in the morning! It works for us right now and is pure bliss!
  • Breakfast bars! When you have all of the components all ready, such as breakfast cookies or muffins, and hard boiled eggs or yogurt, you can have the older kids set up a breakfast bar and everyone serves themselves! And if they are old enough to serve themselves, they are old enough to wash up their own dishes by the way dear momma!
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

SO, let’s prep some sweet potatoes!

Simple right?! My goal is to see you NOT over complicate eating well. I wanted to start with this concept because it is one of the first things that I was able to wiggle into my routine as a new mom. I had time to put sweet potatoes in the oven. I had time for simple sides like hard boiled eggs or sausage. And I had time to utilize leftovers.

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

How to prep ahead sweet potatoes

It doesn’t get any easier. Simply pre-heat the oven, poke your sweet potatoes, oil them up and bake them off. You are hands free while they bake and your sweet potatoes are ready for the week!

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

How To Roast Sweet Potatoes

Ingredients

  • 4 small to medium sweet potatoes of about the same size
  • 1 tbsp ghee, butter, or olive oil
  • 1-2 tsp sea salt to taste
  • Pepper to taste

Instructions

  • Pre heat the oven to 400 degrees, and poke a fork into each sweet potato 4-5 times.
  • Use your hands to smear the ghee, sea salt, and pepper over each sweet potato, and place them in a baking dish.
  • Roast the sweet potatoes at 400 degrees for 1 hour to 1 hour and 15 minutes. The sweet potatoes should be soft when you poke a fork in them. Store your sweet potatoes in an airtight container in the refrigerator for up to a week.
  • To re-heat roasted sweet potatoes, place the sweet potato on a baking sheet and into a cold oven. Pre-heat the oven to 350 degrees and once it is pre-heated you can turn the oven off and let it warm through to your liking. This doesn’t take any longer than 15 minutes.
Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

Ok! So how do I serve my sweet potatoes?!

The possibilities are endless but here are some of my favorite combos that require very little prepping or time! These ideas are pretty low carb and no grain because I do best that way for my breakfast. There is absolutely nothing wrong with adding more carbs or some grain if you do better that way! If you have young children that you are serving these to, you may want to add some fruit or grain, or some raw honey on the sweet potato!

Prep Day Sweet Potatoes and 4 Simple Sweet Potato Breakfast Ideas!

Prepped ahead sweet potato, prepped ahead hard boiled eggs (or you could fry them!), and avocado slices.

Prepped ahead sweet potato with leftover caramelized peppers/onion/spinach from paninis we had for dinner, and sauerkraut (I LOVE kimchi here even better!), and coconut yogurt (or regular yogurt if you do dairy) with granola, bee pollen, collagen, and acai powder.

Prepped ahead sweet potato with leftover stir fry from dinner, bacon, and avo

Prepped head sweet potato with avocado, crushed walnuts, and raw honey, and bacon

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Gluten Free Blueberry Muffins

August 15, 2019

This simple, staple gluten free blueberry muffin will be a hit on your breakfast menu rotation!

Gluten Free Blueberry Muffins

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Summer blueberry bliss…and a new RGN project!

Happy August, my friends! I cannot wait to share this new, fun blueberry muffin with you – it is sure to be a school morning staple! But first! We have had a whirlwind of a summer filled with sprinklers, park play, of course all the beach time…and a new book deal! I am so excited to be able to share with you where I have been pouring my heart this summer. It’s been quiet around the blog for good reason, and I promise you that this new lunchbox concept cookbook is going to be worth the wait! I’ll be sharing more over on Instagram throughout this process, giving you snippets of peeks during recipe development, and I’m so honored to bring this piece of my home to you.

Gluten Free Blueberry Muffins

On to the blueberries!

Because man alive did we have to wait for them this year! Michigan had a slow start to produce season because of the cold and rainy start to the summer, but it sure has been worth the wait with these gorgeous Michigan blues. Since we are so close the school year with these late blueberries, I decided to come up with a new, fun school morning blueberry muffin that will work right out of the freezer, and also pack in lunchboxes well. Win-win!

Gluten Free Blueberry Muffins

My school morning blueberry muffin checklist…

If I’m going to be using these for school mornings, they need to be fast to prep, and hold up well to travel, lunchboxes, and the freezer. Most often on school mornings that involve muffins, I’m pulling them from my freezer stash. Whenever I bake, I make sure to stash at least a few a way, so that I have something to pull from when I need fast breakfasts. These blueberry muffins have a super soft texture, and keep well in the freezer.

Gluten Free Blueberry Muffins

Because flavor matters…

I’ve tried lots of different sweetening options and landed on coconut sugar or maple sugar being my favorites. The subtle warmth is the perfect light sweetener for a school morning so that blood sugars don’t go through the roof, but also keep kids happy.

Gluten Free Blueberry Muffins

Fruit swaps?!

I am so excited to play around with this muffin base with other in season fruit…namely apples that will be in season this fall. I think this muffin recipe will be very versatile to whatever fruit you have laying around, including dried fruit from the pantry later this winter when nothing seems to be in season. From banana slices, to strawberries, I look forward to updating this post throughout this year to let you know what works! If you happen to try a new fruit in the blueberry’s place, let us know how it works out in the comments below.

Gluten Free Blueberry Muffins

Flour swaps

If you cannot have the almond flour, you can use all Namaste, just use half the amount of the almond flour amount (1/2 cup). I preferred the texture of the muffins with the almond flour, but the all Namaste flour muffins did turn out. If you need a grain free version, you will love these buckwheat flour blueberry muffins! If you do not have to be gluten or grain free, these are the loveliest sprouted grain blueberry muffins from Nourished Kitchen!

Gluten Free Blueberry Muffins

A new journey…

I’m so grateful to this community for patiently waiting this lunchbox book out. I am thinking of every single one of your kiddos and mine as I write every word, and my hope is that this book will be the most loved, tattered, torn, dripped on, and dog-eared cookbook in your library!

Gluten Free Blueberry Muffins
Gluten Free Blueberry Muffins
Print Recipe
5 from 8 votes

Gluten Free Blueberry Muffins

Ingredients

  • 3 eggs
  • 1/3 cup coconut sugar plus more to sprinkle the tops if you wish (Turbinado, maple sugar, or sucanat would work too)
  • ½ cup melted butter or olive oil
  • 1 tsp vanilla extract
  • 1 tsp almond extract or another tsp vanilla
  • ½ cup buttermilk You can make buttermilk by putting 1 tbsp ACV in a liquid measure and then filling to the ½ cup mark with coconut milk or raw milk
  • 1 cup Namaste GF Flour Blend
  • 1 cup blanched almond flour
  • 1 tsp baking soda
  • 1 cup of fresh blueberries

Instructions

  • Pre-heat the oven to 375 degrees and line a muffin tin with silicone muffin cups, or unbleached paper cups.
  • Blend the eggs, coconut sugar, butter, and extracts in a medium mixing bowl, about 1 minute.
  • Add the rest of the ingredients except the blueberries and blend until just combined, and then fold in the blueberries.
  • Scoop the batter into your lined muffin tin. If you want to sprinkle the tops of the muffins with more coconut sugar, you can do that at this time too.
  • Bake the muffins at 375 degrees for 20 minutes, until the tops are golden brown and spring back to touch.
Gluten Free Blueberry Muffins

More real food blueberry recipes you might like!

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Gluten Free Honey Nut Granola

May 31, 2019

Little bites of honey nut granola, reminiscent of childhood cereals, made with healthy, real ingredients, perfect for yogurt topping and on the go snacks!

Summer splendor and warm weather breakfasts

We are counting the days down. We just have to get through 4.5 more days of school and we are free for carefree summer bliss for the next couple months! Warm, muggy summer mornings call for cool and quick loaded yogurt bowl breakfasts, and this breakfast bar yogurt concept has become a summer morning staple at least a couple times per week during the warm months of the year. We stir in all sorts of great add-ins, and granola just happens to be a favorite of the girls.

Gluten Free Honey Nut Granola

An old, childhood breakfast favorite with a real food twist

Oh come on 80’s and 90’s kids…you know what I’m talking about. The cold breakfast cereal that so many of us had in our bowls as little kids – Honey Nut Cheerios! While I didn’t set out for this granola to taste like a nostalgic cereal from my childhood, I was totally blasted to the past when I took the first bite. A cross between those honey sweetened O’s and another childhood favorite – Honey Bunches of Oats – these crispy little granola bits are certain to remind you of childhood.

Power packed ingredient line up!

While we love a good granola base focused on oats, I wanted to create something with a bit of diversity. Why, you ask? Well, beyond adding a super fun crispy crunch and amazing flavor, adding some different grains, nuts, and seeds in the mix also creates a breakfast platform that offers a variety of nutrients instead of just one or two. So let’s talk about these great, sometimes forgotten, players!

Buckwheat Groats

Buckwheat is a seed used in many Asian culture’s cuisines. If you have ever enjoyed soba noodles before, or one of my cherry buckwheat muffins, you’ll know that the nutty sweetness is irresistible, and as it lightly toasts in the oven for this granola, it crisps into that familiar “kasha” cereal like texture. Buckwheat has an impressive protein content for such a small seed, and since it also boasts fiber nutrition, it makes a really perfectly balanced superfood bursting with minerals, antioxidants, and vitamins. You can typically buy buckwheat groats in bulk at any health food store, or you can get organic buckwheat groats online. You can also buy sprouted buckwheat groats for even more optimized nutrition.

Millet

Millet originates in Chinese and African cuisine, seen most often in couscous dishes, as well as porridge dishes and breads. Millet contains prebiotic fiber, essential for feeding the good bacteria in your digestion. This sometimes forgotten super grain is a good source of magnesium and calcium as well as B vitamins and antioxidants. Millet is has a more mild nuttiness, and takes on the flavor of whatever you are using with it to cook in – in this case it gently crisps up in the granola and tastes of honey and nuts! You can pick up hulled millet in bulk at most health food stores, or you can buy hulled millet here online. I have never been able to find sprouted millet, but you can sprout it yourself if you wish.

The oats, nuts, & seeds

Of course we love the simple, and humble oat as well. Amazingly, these days you can find sprouted oats very easily – this is my favorite brand. Using sprouted oats optimizes nutrition and is easier on digestion, but if you can’t find sprouted oats, you can certainly use a regular rolled oats. For the nuts and the seeds, use what you have in the pantry, but I encourage you to step out of your comfort zone and change things up too! I found the buttery flavor of walnuts and classic almond flavor together give the granola the taste of the cereal that we all know and love really well. But I wanted to add in the sunflower seeds for some variety. I also made this once using Brazil nuts in place of the almonds and loved the outcome. If you are completely nut free, try pumpkin seeds, flax, and sunflower to change things up. There are so many to try in both the nut and seed family that you can really bring a variety of nutrients to your granola.

The process

While making your own granola may feel daunting, and look fancy, it is truly one of the easiest kitchen swaps you can make from buying store bought. Not only does it allow you to control the sugar content, it also allows you to use safer, healthier oils. Even many of the “healthy” looking granolas at the store are made with junky fats like canola, sunflower, and safflower oils. We use simple coconut oil in this recipe, but you could easily use olive oil, butter, or avocado oil. Simply toss the dry ingredients into a bowl with the melted fat and honey and it’s ready to go. Stir it around a few times and a half hour later you have granola for stashing away in the pantry. This recipe lasts my family of 5 a good couple of weeks or longer!

Can I skip the grains?

Sure! One of my favorite things about making granola is that it is super forgiving. If you need to be grain free for your household, you can swap the oats and millet for any combination of the following. (Buckwheat is technically a seed, and is not in the wheat family as it is not a grass. It is actually in the same family as rhubarb! Some in the paleo community consider it a pseudo-cereal, but I’ll leave whether you want to consider it a grain up to you! I go by what my family tolerates and feels good on, and we love buckwheat – if it doesn’t agree with you, by all means swap it out!)

  • Unsweetened shredded coconut, or coconut flakes
  • Almonds
  • Pecans
  • Pistachios
  • Brazil Nuts
  • Cashews
  • Sunflower seeds
  • Pumpkin seeds
  • Hemp
  • Flax seed (chia seeds are already in the recipe in a good amount — I wouldn’t add any more than what is already written)

LOVE the granola yogurt breakfast bar idea?!

Here are a few more granola recipes to try, to change things up a bit!

Print Recipe
5 from 15 votes

Gluten Free Honey Nut Granola

Ingredients

Instructions

  • Pre-heat the oven to 325 degrees and set out 2 large sheet pans.
  • Put the oats, buckwheat groats, millet, nuts, seeds, and coconut sugar into a large mixing bowl, and set aside.
  • Melt the coconut oil in a small sauce pan, turn the heat off, and stir the honey to melt in. Add the extracts to the oil/honey and stir.
  • Add the melted coconut oil/honey mixture to your dry granola ingredients in the large mixing bowl, and stir to combine well.
  • Spread the granola mixture onto 2 large baking sheets and bake at 325 degrees for 10 minutes. Stir the mixture and return to the oven for another 10 minutes. Stir the mixture one more time and return to the oven for 10 more minutes. Remove the sheet trays from the oven and let it cool completely. It will crisp up as it cools. Store the cooled granola in an air tight container.
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Gluten Free Oat Bran Muffins :: Gluten Free, Dairy Free, Nut Free

May 9, 2019

Soft and sweet with nutty knobs of bran, these gluten free oat bran muffins will become a weekly breakfast staple!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

A last minute idea, a new recipe, and some love for every teacher

I’m not very much of a last minute person. Oh, sure, I don’t use an elaborate meal plan, but I have an idea or a framework for most weeks. But when it comes to planning something like an event, I’m a details person. Earlier this year I was assigned to “Teacher Appreciation Day” at our school, typically a luncheon at some point during Teacher Appreciation Week. Having all 3 kids in full time school this year has given me some extra hours to help out at school, and last week I had this revelation…1 day of celebrating our teachers simply wasn’t enough. I am in awe every time I help at that school. My village. I wanted to do something each day of the Teacher Appreciation Week. With a tight budget, a couple mom friends, and determined personality, my mind was made up, and we made it happen! We already had the pot luck style luncheon set up, I had a super talented thrift store super shopper friend that found some great gifts for one day, a beautiful gardening friend that brought flowers one day, and…probably the most anticipated day of the week – this Friday, myself and 7 other parents are doing a “recess take-over” giving the staff an extra long lunch while we man the playground duty! Gold!

Muffins and coffee

A simple muffin. A cup of dark coffee. It is so simple, but you guys the day during that Teacher Appreciation Week that we brought in boxes of coffee from a local coffee shop and 4 dozen simple oat bran muffins, you would have thought we brought them the world. These sweet teachers’ faces were priceless. I wish you all could have seen the picture. In fact, I’m challenging you to make your *own* picture. These teachers are capital D.O.N.E for this year, and to surprise them with a simple coffee and muffin on a Tuesday morning would absolutely fuel their hearts to get through one more week.

So let’s talk about these muffins!

Super cost effective (I had a budget to stick to, remember?!), healthy, filling, and the most important thing when you are baking for someone else…they are delicious! Bran muffins should have a warm, molasses-y sweetness to perk them up, and I was so happy with how the coconut sugar brought that warmth and fun flavor without adding a ton of sugar. Those knobby bits of oat bran throughout add a lovely nuttiness as well.

The softness secret, and that beautiful rise though!

Buttermilk. A simple soured milk gives these muffins a soft texture despite the coarse bran, and you can make it yourself if you don’t have access to quality buttermilk. In fact, you can even make it with dairy free milk if you need to be dairy free. I love the fatty richness that coconut milk has, and soaking the grains in that coconut buttermilk made for such a rich, satisfying muffin. A quick whisk of some apple cider vinegar and milk, and that’s it! The acid in the buttermilk also acts as a soaking medium for the grains. If you choose to soak the grains in the buttermilk over night, you’ll be rewarded with an easier food for your digestive system to manage as the phytic acid is broken down.

Add-ins?

Sure thing! Since I was making these muffins for a crowd, I left them as is, because some people aren’t fans of dried fruit. But I made a batch of the oat bran muffins for my girls with chopped dried apricots and the girls thought they hit the jackpot! We made a batch with chopped dried figs as well – my youngest’s favorite by far. You could use raisins, dried blueberries, or chopped dates as well.

Freezer friendly

I made 2 double batches of this muffin recipe for that Teacher Appreciation morning, and they really held up for the 2 days that they sat in a bag on the counter. If you are going to make more than you need, I would recommend putting extras in the freezer right away, however because it will lock in all of the moisture. These muffins will make great grab and go lunchbox add-ins and breakfast on the go with hard boiled eggs!

Print Recipe
5 from 16 votes

Gluten Free Oat Bran Muffins :: Gluten Free, Dairy Free, Nut Free

Ingredients

Instructions

  • The night before you want to make the muffins, put the oat bran and GF Flour in a medium mixing bowl. Make “buttermilk” for soaking the oat bran and flour by putting 1 ½ tbsp of ACV in a 2 cup liquid measuring cup and pouring coconut milk in until you reach the 1 ½ cup mark on the measuring cup. Whisk this together – this is “buttermilk.” Pour the buttermilk over the oat bran and GF flour, and mix together. It is thick – do not add more liquid. Cover your bowl and set on the counter overnight, 8-12 hours. This soaking process breaks down the phytic acid in the grain making it easier on digestion over time.
  • The next morning pre-heat your oven to 400 degrees and line a dozen cup muffin tin with silicone muffin liners or unbleached paper liners.
  • In a small mixing bowl beat the eggs, coconut sugar, and vanilla with electric beaters. Add those wet ingredients to the soaking oat bran/flour mixture and blend slowly to combine. The oat bran/flour mixture will feel dry and thick at first, but the liquid will loosen it up. I start with the beaters and finish with my spatula.
  • If you are adding dried fruit to your muffins, you can add them at this time.
  • Scoop the muffin batter into your muffin pan and bake at 400 degrees for 20 minutes. The tops will be golden brown and spring back to touch. Cool the muffins in the pan for 5-10 minutes before turning them out onto a cooling rack to cool completely. You can freeze leftover muffins in freezer bags.

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Gluten Free Buckwheat Pancake Mini Muffins With Berry Dipping Sauce :: Gluten Free, Grain Free, Egg Free, Dairy Free, Nut Free

April 16, 2019

A healthy buckwheat pancake, in the perfect “little hand sized” package – mini muffins!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Birthday girl!

I’m pretty sure I get more excited about the girls’ birthdays than they do 🙂 I love remembering being pregnant with them and experiencing their birth stories, and telling them about how they were when they were babies! This sweet and spunky middle kiddo of mine turns 8 next week, and we started celebrating a little early with a fun breakfast idea that is totally up her ally…

On. The. Go.

If you look up busy bee in the dictionary, I’m pretty sure Claire’s picture would be right next to it. From the day I felt her strong, *non-stop* kicking in utero, to her blazing fast, “sunny-side up” delivery, never-ending toddler years, and now these smart as a whip school age years, we are definitely kept on our toes with this one, and on-the-go breakfasts have become a specialty of mine in her honor.

Pancake…muffins?

Absolutely! While we love a slow start Saturday filled with a fluffy stack of pancakes, in reality, busy weekday mornings just don’t have room for that. Last year we created *the* pancake mini muffin – a perfect, portable substitute for that fluffy pancake stack. I hear from you guys all. the. time. about how much your kids love them, so I’m giving you another option to add to your rotation to get some new ingredients into the mix!

A new ingredient line-up…

So many of you have messaged me asking how to make my original pancake muffins egg free and/or grain free, so this version is dedicated to you. But wait! If you don’t happen to be a “free” anything household, these delicious buckwheat pancake muffins are still for you too! Food rotation is so important to get a variety of nutrients into your family. Eating the same thing over and over again can wear on the gut, and can create imbalance in your nutrient levels.

What is buckwheat?

Despite the sound of it’s name, buckwheat flour is ground up buckwheat seed – it’s a seed, not a grain! Many people that cannot tolerate gluten or grains can tolerate buckwheat, and it has a host of nutritional benefits. Buckwheat has an impressive protein content and is packed with essential minerals our bodies need to function at it’s best. Even if you can tolerate gluten/grains, it is a good idea to rotate your food around. Using the same flour day in and day out in your baking will wear on the gut. Change things up a little! The buckwheat gives these muffins a mildly sweet, nutty flavor, and the vanilla and warm coconut sugar make them taste like pancakes!

Allergen friendly!

It is pretty tough to get a muffin to look like a muffin without eggs, my friends. Let alone feel like a muffin and taste like a muffin! But for some reason, I have found that buckwheat batters have some “stick” to them almost like a chia seed, so the egg binding isn’t always needed. And add in a bit of baking powder to react with an acid, and you’ve got yourself a nice puffy muffin top without the egg rise!

Little kids love to dip!

That is no secret to you, I’m sure, dear momma! So instead of dipping these little pancakes in a load of sugary maple syrup, we’re going to cut the sugar down and use some fruit, and then mix it with some fat to keep blood sugars balanced. Use whatever berries are in season near you, or thaw out some frozen berries to use if it is wintertime. The sauce takes no time at all to make, and you can customize it to your kids’ taste for sweet. If you have really littles in the house, I’d skip the added honey all together. If you have teens in the house used to sweeter foods, that touch of honey will really bring out the berry’s sweetness, and it will still be less sugar than dousing them in maple syrup before a school day.

Not just for breakfast!

This recipe as written fills my 48 cup mini muffin pan! That, my friends, is the epitome if the whole “cook once, eat twice” mantra so many of us try to live by on busy schedules. The girls enjoyed taking the leftovers from breakfast in their school lunch the next day topped with butter, and with a thermos of soup. They freeze fantastic too, so if you don’t have a need for the extras right away, just pop them in a freezer bag for another time.

A note on the soaking

If you are newer to the more traditional real foods movement, this whole soaking process is probably new to you. In a nutshell, soaking grains, legumes, nuts, and seeds is an ancient practice that helps reduce gut disturbing phytic acid, making digestion more sound over time. It takes only minutes to prepare, though remembering to get the flour soaking the night before is part of the process! And because I totally, and utterly understand that, I’m going to step out and be a little taboo for a minute…if you are a hardcore traditional foodist, you’ll want to cover your eyes for this part… Skip the soaking if that means you’ll make these instead of opening a box of cereal, dear momma. I’d rather have you make this healthy, nutrient dense breakfast for your kids without the soaking versus not making them at all. If you are totally into the soaking, go for it! I actually love it because it means most of the recipe is made the night before.

Print Recipe
5 from 12 votes

Gluten Free Buckwheat Pancake Mini Muffins With Berry Dipping Sauce :: Gluten Free, Grain Free, Egg Free, Dairy Free, Nut Free

Ingredients

FOR THE BUCKWHEAT PANCAKE MINI MUFFINS ::

FOR THE BERRY DIPPING SAUCE ::

  • 1 cup berry of choice quartered if large like strawberries
  • 2-4 tsp raw honey or coconut sugar depending on how sweet your berries are
  • 1-2 tbsp butter optional if you don’t tolerate dairy

Instructions

FOR THE BUCKWHEAT PANCAKE MINI MUFFINS ::

  • The night before you want to make the muffins, put the buckwheat flour, milk, vinegar, and salt in a medium mixing bowl, and stir to combine. Cover with a lid and let the mixture soak overnight 7-10 hours. This soaking process helps break down the phytic acid in the buckwheat seed making it easier on digestion over time.
  • The next morning, pre-heat your oven to 350 degrees, and spray a mini muffin tin with avocado oil spray or use mini muffin liners
  • Stir in the rest of the ingredients to the soaked batter, and spoon the batter into your prepared muffin tin.
  • Bake the mini buckwheat pancakes at 350 degrees for 15 minutes (if you are making regular sized muffins, bake for more like 25-30 minutes). Let the muffins cool for a couple minutes, and then turn them out onto a cooling rack to cool completely. You can keep the muffins in an airtight container for 3-4 days, or in the freezer for months. 

FOR THE BERRY DIPPING SAUCE ::

  • Everything into a sauce pan over medium heat. Stir occasionally, letting the sauce simmer and break down for about 3-4 minutes. A potato masher helps this along well.
  • Taste the sauce for sweetness, and then blend until smooth. The berry sauce will keep up to a week, chilled in the refrigerator. 

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Sheet Pan Gluten Free Chicken Nuggets :: Egg Free, Dairy Free, Nut Free, Grain Free & EASY Prep (NO Breading or Dredging!)

March 21, 2019

Fuss free, fast prep, freeze-able, and {oh so!} kid friendly in taste sheet pan gluten free chicken nuggets!

Glimpses of spring…

We can almost taste it! It really is melting! We are seeing consistent SUN, and sweet friends, spring is so close we can hardly stand it. Our beautiful frozen Lake Michigan beach is thawing out, and we can hardly wait to get our feet into it’s powdery sand.

Spring BUSY

As we started coming out of winter hibernation mode, and spring activities started blooming (<– see what I did there! 🙂 ), I had a panic moment looking at the rest of March, April, and May and had to take a minute! While those toddler and baby years were…a LOT…it really has nothing on tween years with a couple of school aged kids on the side. I know I’m totally in for it when they are all in their teens, but I’m loving that I get to ease into that one kid at a time!

Prep ahead goals

I will be the first one to admit that I literally live for standing stove side to cook. I know that isn’t everyone. It is therapy for me. I do make a point to get my “therapy” cooking into my schedule at least once a week, but a little #RealLife for you…I can’t do that every day. I decided to play around with a little idea I had for nuggets that I could make ahead for the freezer for busier school activity evenings, and make it as fuss free as possible. Bonus if they were simple enough to batch up and throw into lunchboxes too!

Fuss free kitchen time

The first day that I had planned to make these nuggets my day completely fell apart. It happens right?! I originally was going to do the typical “breading” for these nuggets, “dredging” them in something grain free, and decided to scrap that whole step all together because I was short on time. Big time bonus – they turned out even better with out that time consuming step, so this prep truly is fuss free.

No skimping on nourishment here!

Even though my goal was to make something that could be easily prepped for the freezer, for dinner, or lunchbox add-ins, I didn’t want to create something with empty calories. These busier months before summer break at school require big time fuel for growing and active kids. They need real food that packs a punch. I bulked up these chicken nuggets with a load of sweet potato for slow burning energy to fuel those growing kids. It also helps the meat budget when you can pack in some veggies and make the meat stretch.

The perfect texture!

Oh that texture you guys! It was one of the first things the girls mentioned when I started trying this recipe out – and I don’t have “picky” eaters. Nugget texture matters – these are not dry, have the perfect chew, and the flavor is out of this world. There is a slight sweetness from the sweet potato without adding any sugar or even honey, and they don’t taste like sweet potato. The secret is adding a bit of fat (coconut oil) to make up for the leaner chicken or turkey, and soaking up the moisture from the sweet potatoes with a little coconut flour. The result is a great chicken nugget texture that even the pickiest toddler nugget connoisseur will enjoy.

Freezer Tips

There are 2 ways you could freeze the chicken nuggets – choose which works best for you!

  • Your first option is mixing the meat mixture, form it into nuggets, and freeze flat on a baking sheet. When the nuggets are frozen, pop them into a freezer bag to store in the freezer. You can bake them off from the frozen state for dinner adding an extra 5-10 minutes.
  • OR you can mix and bake the nuggets fully, and then freeze them already baked off. I can see myself doing this for easy lunchbox add-ins. They are already cooked and you can toss them in to lunchboxes frozen – they will thaw by lunchtime.
Print Recipe
5 from 18 votes

Sheet Pan Gluten Free Chicken Nuggets :: Egg Free, Dairy Free, Nut Free, Grain Free & EASY Prep (NO Breading or Dredging!)

Ingredients

  • 1 lb ground turkey or chicken I pick up organic ground turkey at Costco
  • 2 tbsp room temp coconut oil
  • 2 cups finely shredded sweet potato I just use my box grater. This ends up being 1-2 sweet potatoes depending on the size
  • 2 tbsp coconut flour
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tbsp dried parsley
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • ¼ tsp pepper

Instructions

  • Pre-heat the oven to 400 degrees
  • Everything into a medium mixing bowl and combine well.
  • Scoop small portions of the meat mixture (size of ping pong ball), roll into a ball, and then flatten onto a Silpat lined or parchment paper lined baking sheet. You can make the nuggets any size (and shape) you want. The nuggets do not spread out or puff up, so make them the size/shape/thickness you want.
  • Bake the nuggets for 12-13 minutes, flip them over using tongs, and then bake another 11-13 minutes depending on the size of your nuggets. Let them cool a few minutes before serving.

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Instant Pot Spring Leek & Asparagus Soup :: Gluten and Dairy Free!

March 7, 2019

Instant Pot leek & asparagus soup pulls the best flavors of spring with a quick pressure cook prep time!

Snow Day number 7,458…

Another lake effect snow storm, polar vortex, whatever you want it call it…is in the books! In March. It’s Michigan…I get that. By March I’m definitely over it, and I’m so ready to bring you some bright, fresh spring recipes! Since it is so cold here, we’ll start with spring produce in soup form to keep us warm, m’kay?!

Whatever state is sending us spring produce…THANK YOU!

We adore you. No really we do. Because we won’t see fresh Michigan asparagus until almost May, and I just can’t go that long without some spring in my life! When I saw the first asparagus sale from at the store a couple weeks ago, I snagged what I could and to the girls’ complete delight we had roasted asparagus with dinner that night – something other than winter veggies! They were in heaven! Leeks and lemons are such a bright and fun spring addition to this smooth and creamy soup too – it’s like spring in a bowl!

Flavors that will blow you away

It is just so good. This soup – you will want cup after cup after cupful. The mild leeky onion allows the rest of the veggies to really shine through, and that tangy bright lemon and yogurt put it over the top. Once you try the little hit of lemon in your asparagus soup, you’ll never go back. This soup would be a great appetizer or soup course item for Easter brunch or dinner. Your guests will be wondering what it is that is making the flavor so amazing, and it is really that combination of the perfect balance of sweet veggies, tangy finishes, and delicious herbs. It will vanish before their eyes!

Instant Pot quick!

I cannot wait to make this soup all spring long! If you happen to snag a great in season deal on asparagus this spring, you can really stock up your freezer with asparagus soup. Shopping veggies in season is defintely how to keep your real food budget in check. And since we can make the soup easily in our Instant Pot, the though of making it all season long doesn’t sound daunting! If you have the 8 quart, I bet you could double this recipe!

The perfect, kid friendly (and not so veggie loving person friendly) soup!

I made this soup on the “soup-ier” side so I could drink it from a mug easily, and so my younger girls could easily use a straw for their school lunch thermos. When my girls were older baby and toddler ages, they really loved eating soups like this with a straw. Between the pressuring cooking time and the blending of the soup, I promise there are no asparagus “strings” left and it is super kid friendly in texture. While I absolutely believe in making sure kids are exposed to every food texture, I understand how those bigger asparagus spears can be kind of stringy. The texture of this soup is soup smooth and creamy – perfect for kids and adults alike!

Freezer Friendly!

Absolutely fill your freezer with at least a couple quarts of leftover soup when you make it! When late fall and middle of winter hit your home, it is SO nice to pull out a jar of spring flavors to change up your menu! To freeze the soup, I like to cool it to room temp, and then fill BPA free freezer quart containers. If you freeze in glass jars, just be sure to leave the lid off for 24 hours in the freezer so it has room to expand and not break your jar. You can put the lid on once it freezes completely.

Print Recipe
5 from 21 votes

Spring Leek & Asparagus Soup :: Gluten & Dairy Free!

Ingredients

  • 3-4 tbsp friendly fat to cook in I prefer the flavor of a combo of butter and olive oil. Ghee is lovely too.
  • 2 large leeks ends and green tips removed, sliced into rounds and rinsed of sand (Use the white and light green part. If you don’t have leeks 1 medium onion or a couple shallots would work well.)
  • 3 cloves of garlic peeled (no need to chop – it will all get blended up in the end)
  • 2 bunches of asparagus woody ends removed and coarsely chopped
  • 1 small/medium yellow potato cubed
  • 1 ½ quarts bone broth
  • 1 tsp dried dill if you have access fresh use about 2-3 tbsp
  • ¼ cup full fat coconut yogurt regular yogurt, crème fraiche, or sour cream (you can use raw milk or coconut milk if you don’t have these, but the tang of the fermented creams is lovely)
  • Juice of ½ lemon use about 1 tbsp
  • Sea salt and pepper to taste

Instructions

  • Turn the Instant Pot to “Saute,” and melt the butter/oil. Add the leeks and saute for 5 minutes until fragrant, soft, and sweet. Add the garlic and cook for 1 minute, and then turn the Instant Pot “Off.”
  • Add the asparagus, potato, bone broth, and dill, stir to combine, and put the lid on the Instant Pot. Be sure the valve is closed, and turn your Instant Pot on to “Soup.” Bring the time down to 10 minutes. (The IP will start automatically from here. It will take about 5-10 minutes to come to pressure depending on how cold your broth was, and then will start counting down the 10 minute pressure cooking time.)
  • When the 10 minutes of pressure cooking is done, release the valve and take the lid off. Blend up the soup using your immersion blender or regular blender until it is smooth.
  • Stir in the yogurt and lemon juice, and then taste for salt and pepper. You can sea salt and pepper the soup to your taste, and serve.

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Healthy Salty and Sweet Trail Mix :: No added sugar!

January 22, 2019

From lunchbox additions and afternoon pick me ups, to game day munchies and movie night snacks, this salty and sweet trail mix is the perfect healthy choice!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Lunchbox ruts…

Dear momma, I am so feeling you! Halfway through the year, and that lunchbox rotation is starting to look a little blurry, the kids are bored of the same thing, and you are just squinting your eyes at any glimpse of summer break on the horizon 😊

Even real food bloggers need a fresh idea!

Because I’m human too. And I have a full schedule, 3 completely different kids, and seriously those lunchboxes don’t pack themselves! My youngest started asking for “trail mix” in the last few weeks, and I had an idea of what she was asking for. Usually I just take the easy route and pack the girls a hand full of nuts or seeds with a few pieces of raisin and call it “trail mix,” but my youngest was referring to a trail mix she fell in love with a while ago…

A healthier take on an old stand-by…

A year or so ago, Costco carried this cleaner than most trail mix that I had grown accustomed to having in my rotation for the girls’ morning school snacks, or as a quick lunchbox addition. Like Costco seems to be so good at doing, right when you get into a rhythm of using something of theirs that you love…they take it away! Amiright?! To be honest I didn’t love that the dried fruit in the mix had sunflower oil, but for the most part the mix was pretty clean, and it was nice to use once a week as a quick snack or lunchbox filler. Really this mix isn’t that hard to duplicate! I decided to grab a cleaner, healthier fat to make the trail mix feel rich, and make it fun with different pieces of dried fruit for the sweet, and a hit of sea salt for the salty – that makes for a fun snack!

Let’s break it down!

You can really swap the nut/seed/dried fruit combo for anything that you have in your pantry. I love having a big variety to take advantage of all the different vitamins and minerals that nuts and seeds have to offer, without overdoing it on one particular kind. If you are nut free, just use all seeds, and if you can’t have something on the list, simply swap it out. And as far as the dried fruit goes, the sky is the limit as long as it doesn’t have added sugar in my book, so go for it! I can hardly wait until strawberry and blueberry season so that I can dry some of those out to add to the mix!

Speaking of the fruit…

Dried fruit is super sneaky. You have to really look at the ingredient labels and be sure you aren’t getting sunflower oils and added sugar. Just be careful – I’ll add a link to each of the dried fruit elements that we love using here, and I’ll add a few more that I think work great too. All of these are oil and added sugar free! For the most part, I get the dried fruit between Costco and Amazon.

  • Raisins
  • Dried mango (to use these in the trail mix, just chop them up into bite sized pieces)
  • Dried apple (to use these in the trail mix, just chop them up into bite sized pieces)
  • Dried goji berries
  • Dried apricots (to use these in the trail mix, just chop them up into bite sized pieces)
  • Prunes (to use these in the trail mix, just chop them up into bite sized pieces)
  • Dates (to use these in the trail mix, just chop them up into bite sized pieces)
  • Dried bananas (Sometimes called banana chips – I use these as snacks with pouches of Justin’s almond butter for lunches too!)
  • Figs (to use these in the trail mix, just chop them up into bite sized pieces)

To bake or not to bake?

If you are short on time, this mix truly does just come together to toss without the cooking fat and sea salt, and you’re good to go. Many of you with toddlers in the house can start out this way! As the kids get older and their palates mature, having that salty/sweet combo with the richness from a little butter makes a handful of trail mix go from good to amazing! When the girls got their hands on this, they literally thought we were having a treat. I’ll be packing this up in little containers for a popcorn swap the next time we visit the movie theater because it definitely is a nice salty and sweet snack. While I think butter or ghee has the best flavor, avocado oil or olive oil would work the same way. Use what you can!

Soaked/Sprouted Nuts and Seeds

All of the nuts and seeds that I use in this trail mix have been soaked and dehydrated (with the exception of the shelled pistachios). When I first started learning about real food years ago, I learned about the process of soaking in the Nourishing Traditions cookbook as something that our ancestors would have done. The soaking takes the phytic acid in the nuts and seeds down a few notches, making them easier to digest. If that feels outside your real food comfort zone just yet, don’t work yourself up over it. Just use what you have or buy and make this fun recipe! If you are a traditional foodie, you will want soaked or sprouted nuts/seeds. My process to make the soaking process simple and fast, is that when I buy the bags of organic nuts/seeds from Costco or Amazon, I soak and dehydrate them right away. They stay in containers in my pantry so that I can take a quick handful for lunchboxes, or scoop them out for a recipe like this!

Other fun add-in ideas

You can really dress the trail mix up for whatever you are using it for! This basic framework is great for everyday, if you are going to have a bowl of it out at a party or on game day, add in some healthier choice chocolate chips is fun (this does have added sugar just fyi if you have to watch that). I also think coconut flakes are a fun addition and when I have those around I like to add those in with the baking process to make them crispy like chips.

A quick note about saving money and where to shop

Nuts, seeds, and dried fruit can be super pricey if you aren’t careful. We want to have good stewardship with our real food budget, and so I suggest shopping around diligently to find your best priced source. For where I live, it is really between Costco and Amazon, though there are a couple of items with better pricing at our local grocer, such as the dates listed in the dried fruit above. In the links below in the recipe card, any of the nuts that you see with the “Kirkland” organic brand linked, I get at Costco. The rest of the nuts/seeds I buy on Amazon to save money. These items come with a lot, so build up your stash a little at a time, and you will be able to have more variety in your trail mix with time! 

Print Recipe
5 from 18 votes

Healthy Salty and Sweet Trail Mix

Ingredients

Instructions

  • Pre-heat the oven to 300 degrees.
  • Pour the nuts, seeds, and dried fruit right onto a baking sheet (NO Silpat or parchment paper for this recipe), and then toss with the melted butter and sea salt so that everything is coated evenly.
  • Divide the trail mix between 2 large baking sheets, spread the trail mix out, and bake at 300 degrees for 10 minutes. Stir the trail mix around (I just shake the pans a bit!), and then bake another 5-7 minutes.
  • Let the trail mix cool completely and then store in an airtight container.

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Instant Pot Cauliflower and Kale Soup :: Stovetop Directions Included! :: Gluten and Dairy Free!

January 4, 2019

Make super smooth and creamy cauliflower and kale soup in a fraction of the time with your Instant Pot!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

Winter hikes, and warm bowls…

At this point in the year, my little Michigander children expect snow…and lots of it! Every once and a while we experience a “barely white” Christmas, and this year was one of them. With the last 2 weeks off from school, they’ve been less than impressed with the lack of fresh powder, but thankfully that leaves roads clear enough to visit some of our favorite hiking places to move around. We warmed up with warm bowls of this super smooth and creamy cauliflower and baby kale soup after a hike this weekend, and the rest will be saved for school lunchbox thermoses, and momma’s breakfast.

A mind-blowing breakfast revelation….

Those of you that follow my Instagram much in the last few years know that soup is on my breakfast plate most days of the week – especially in the cooler months of fall, winter, and early spring. Years ago a nutritional therapist that I was working with opened my eyes to just how many more vegetable minerals and vegetable fiber our bodies need on a daily basis, and one of the ways I have figured out to get veggies into this not-so-smoothie-loving girl’s plate is to use soup.

A new breakfast favorite!

Ever grab a head of cauliflower at the market only to forget about and find it a few days later with the beginnings of those little brown spots on it? Just me?! Well, it happened to me a couple months back in the thick of the beginning of the holiday season, and I decided to use the whole head up in one shot so it didn’t go to waste. I used what I had in-house, and this delicious soup was the result – and became my breakfast for the rest of the week! It has been a nice change up from my typical breakfast soups, which also means veggie nutrient variety for my body, and that is always a win.

What I eat with my soup for breakfast

When I eat soup for breakfast, I like to have it with sides of just about anything! That keeps things interesting, so you don’t get bored. Fried eggs or sausage, a healthy muffin or breakfast cookie…even dinner leftovers will work. Leftover soup warms up quickly, and can go with you in a to-go mug too.

Ok, breakfast soup for mom, but will the kids eat it?!

Well devour it is more like it in my house, but yes, this soup is super kid friendly. If your kids aren’t big soup for breakfast eaters, pack it along in their school lunchbox thermos, or serve it with dinner. It’s a great way to get in more veggie variety with an easy to eat, flavorful soup. The texture is super smooth which most kids prefer, and the flavors are pure and delicious versus super complex. Your toddlers/babies can use a straw if they want to do it themselves. Veggie soup purees were some of my girls’ very favorite first foods, and because we started out young, they crave these mineral rich soups!

Kale? But why?!

The baby kale (or baby spinach if that is what you have) just adds more nutrients to the soup without changing the flavor. Baby kale/spinach is super mild and wilts right into hot soup – I add it to many of my soups because it is an easy way to get those dark green leafies in! It obviously changes the color, but its nice to add more nutrients without any fuss to the flavor. You can certainly leave this ingredient out if you don’t have it around, or if the kids are going to complain about the soup being “green” 🙂

The key to amazing flavor from the Instant Pot

Get those veggie basics down into some flavorful fat on the “saute” feature first. You’ll be so glad you did because the difference in flavor is very different than if you were to just toss everything in and go. Pulling the sweetness out of the carrot and onion builds the flavor in the soup which is why it is so tasty without a bunch of complex seasonings.

Chop and GO!

One of my favorite parts about soup purees, is that the veggie prep is really carefree. You don’t need a fine, perfect dice on your veggies. It all ends up getting pureed in the end, so just a quick, coarse chop will do.

Some for now, and some for later

This cauliflower and kale soup freezes great. This batch was eaten for lunch after our hike, I packed a serving away to have for my breakfast the next day, and I packed a quart away into the freezer for another time. That is probably the only true meal planning tip you’ll ever hear from my end! Whenever I make veggie soups, I always pack a quart away into the freezer for another time. I pack thermoses for the girls twice a week, and having soup in the freezer helps with that!

Print Recipe
5 from 17 votes

Instant Pot Cauliflower & Kale Soup

Ingredients

Instructions

INSTANT POT METHOD:

  • Turn the Instant Pot on, and press “Saute.”. Put the ghee into the pot to melt, and add the onion and carrot with a big pinch of sea salt. Cook the onion and carrot on the “Saute” function for 5-7 minutes until they are soft and sweet. Add the garlic, stir in, and then turn the “Saute” feature “Off.”
  • Once you turn the “Saute” feature off, add the cauliflower and bone broth, and put the Instant Pot lid on. Turn the valve to closed, and press the “Soup” button. Bring the time down to 10 minutes. The Instant Pot will automatically turn on, taking about 10 minutes to come to pressure before counting down the 10 minutes of pressure cooking time.
  • When the Instant Pot is done pressure cooking, release the valve to let the pressure out, and take the lid off the Instant Pot. Add the coconut milk and baby kale, and use your immersion blender to puree the soup until it is smooth. Add sea salt and pepper to your taste after you puree the soup.

STOVETOP METHOD:

  • Melt the ghee in a large soup pot, and add the onion and carrot with a big pinch of sea salt. Saute the veg until it is soft and sweet.
  • Add the cauliflower and bone broth and bring to a simmer. Simmer for about 20-25 minutes until the cauliflower is soft, and then turn the heat off.
  • Add the coconut milk and baby kale, and use an immersion blender to puree the soup until it is smooth. Add sea salt and pepper to your taste after you puree the soup.

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Gingerbread Granola :: Gluten & Dairy Free!

December 20, 2018

Gingerbread granola is perfect for your last minute gift giving, and a healthier “all holiday season long” breakfast!

Last minute momma…

Oh man, you guys. I am usually never the person to be “last minute” on gift giving, but this whole having 3 kids in school thing has made me…not as organized, ironically! I think I figure I have all this time during the day to get stuff done, and it gets pushed off to get work done, or clean the house, or…well you get the idea! This year I really did think that I had all of my gift set, and then remembered I hadn’t covered all of the teaching staff that our family so desperately loves! Once again, that whole all 3 kids in school thing…times a teacher and assistant in each class, plus office staff and the beloved specials teachers. These people are a part of my village and I love to take care of them!

A granola tradition

We’ve been jarring up granola for teachers for years – since my 4th grader was in preschool! It is such a simple gift that everyone will love. I always picture these hard working teachers sitting back with their coffee and a big blanket enjoying their first breakfast of the well deserved 2 week holiday break on us! We usually make this cranberry orange granola for Christmas, and this honey rhubarb granola for the end of the school year. It is always so loved, and the girls like making it.

Short on time!

Because those well loved recipes require soaking (read, time), and I was short on that commodity, I decided to use sprouted oats, so we could skip the soaking step (if you have regular oats, you can still make this too!). I also didn’t have cranberries or oranges on hand for the cranberry orange granola, and with a little one that had to stay home with an upset tummy, there was no store running on this day. I scanned through my cupboards and when I got to the spices, I hit the jackpot! Gingerbread flavor. No special store runs – I bet you have all of these ingredients right in your pantry! I also decided to forgo the dehydrator and just bake this granola. It went super fast, only taking just over 20 minutes to finish! I had the entire granola mixed, onto trays, and fully baked in a half hour.

Homemade gift giving

The kids can truly help make this granola from start to finish, and then scoop it all up into mason jars with a pretty ribbon for their teachers. It is so special to be able to let them say “I made this!” when they hand over those jars! Of course, this crazy momma did wait last minute and ended up making it for the girls, but I’ll be having them jar it up and write notes on the jars which is just as special. It is such a simple gift, and so many people get sweets and treats for these kind of gifts – it’s a nice change up to give them something with holiday flavors that can be used as an actual meal!

How to use your gingerbread granola

  • Top your breakfast or snacktime yogurt or coconut yogurt with it!
  • Pour raw milk or coconut milk over a bowl of your granola!
  • Mix it with coconut, nuts, and seeds to make a trailmix for holiday road trips!
  • Pack it up in lunchboxes or morning snack boxes throughout December for a fun Christmas snack throughout the season!

Sprouted versus regular oats

If you only have regular oats on hand, I’m totally going to tell you to use them (this is the Non-GMO brand of oats that I use). I would rather you make this with regular oats, then not make it at all and have to buy something for a gift at the store. If you have time to order, we love these sprouted oats, and I keep them on hand for times that I don’t have time to soak. Once isn’t going to be the end of the world not to soak, but over time it is a good idea to eat your oats soaked or sprouted for easiest digestion.

A note on the “sweet”

This granola is a bit sweeter than I typically make our “everday” granola. When I created this, I was keeping gift giving in mind, which a lot of the times means people that are not used to mildly sweetened foods. I made a second batch for my girls and backed off on the coconut sugar and maple syrup by half and it tastes really good still. Do not back off on the molasses – this is what gives the gingerbread flavor! If you have really little guys around the house that you will be making this for, I would consider backing off the sweet by a bit. As written, this granola totally tasted like a treat to my girls – ha! It is nice a sweet, and perfect for a sour/tart bowl of yogurt. Or to give as a gift to someone who is more used to sweet breakfast cereals.

Merry Christmas to you and your family!

 

Another year has literally flown by, and I am so honored to continue to be able to write in this space, and share conversation with you all. Healthy and happy new year to you!

Print Recipe
5 from 1 vote

Gingerbread Granola :: Gluten & Dairy Free!

We've been jarring up granola for teachers for years - since my 4th grader was in preschool! It is such a simple gift that everyone will love.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Keyword: dairy-free granola recipe, gluten-free granola, pecan granola
Servings: 20 servings

Ingredients

Instructions

  • Preheat the oven to 325 degrees
  • Melt the coconut oil, maple syrup, and molasses in a small sauce pan. Turn off the heat, and add the vanilla extract.
  • Combine the rest of the ingredients (the dry ingredients) into a large mixing bowl, and then stir in the melted coconut oil/syrup/molasses, until all of the dry ingredients are coated.
  • Spread the granola mixture onto 2 large baking sheets and bake at 325 for 10 minutes. Take the trays out, stir the granola, and then return to the oven. Bake for another 13 minutes. Take the trays out, stir the granola, and then let the granola cool completely. It will crisp up more as it cools. Store your granola in airtight containers up to a month in the pantry, or months in the fridge or freezer.

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Healthy Gluten Free Gingerbread Muffins :: A Perfect Christmas Morning Breakfast!

December 8, 2018

Healthy gingerbread muffins with warm gingerbread flavor and healthy ingredients, perfect for Christmas morning breakfast!

Product links in this post are affiliate links. It does not cost you anything, and helps maintain the free information on this site, as well as answer the questions of “what brand do you use?” Please know I never personally recommend any product I wouldn’t use on my own family.

The wonder of Christmas morning!

We take this picture every year, and I’m pretty sure I create a post surrounding this special time each year, and it just never gets old. They serious grow up before your eyes!

Let them play

I have talked about Christmas morning breakfasts often. Years back, I came to the realization that when you are in a season of these littles running around, having a quick, portable {not sugar-filled} breakfast for them to munch on while they play with a new toy is the key to happy kids with stable blood sugars. Sure, you can still make your fancy Christmas brunch later on that morning, but most kids need a little something when they wake up in the morning, and it is really hard to pull them away from the excitement surrounding the Christmas tree! We have created a number of handheld breakfast ideas for Christmas morning over the years – here are a few:

Easy pour blender batter – yes please!

Because as much as I know you want to have a special homemade breakfast out for the kids on Christmas morning, it is even more special if you get to sit in your favorite chair to watch them enjoy the special morning, or join them on the floor as they play with their new toy instead of being in the kitchen all morning. Kids spell love T-I-M-E, and you can enjoy special time making these easy muffins together, as well as enjoying the wonder of Christmas morning. In fact, my oldest (age 9 this holiday season), was able to make a batch of the muffins completely independently, so this would be a fun “night before” or morning of activity for your older kids to give them something to do too!

How to create a warm, gingerbread flavor that kids will love

Gingerbread can really be all over the board as far as “spiciness” or more of a mild, warm sweetness. I admit, that as an adult, I will totally go for a really spicy gingersnap and totally love it with my tea or coffee. Little kids might find it strong on their young palates though! I feel like I found a very happy medium between have a very apparent gingerbread flavor without being overpowering for little kids. I also love the warm sweetness that coconut sugar brings to the table pairing with the stronger molasses – these muffins are mildly sweet versus cupcake or cookie-like, which makes these gingerbread muffins perfect for a healthy breakfast.

Why soak the oats?

Soaking grains like oats in an acid medium (the yogurt in this recipe) reduces phytic acid in the grain. Over time, phytic acid can upset digestion, so it is a good idea to practice what our ancestors would have done with grains, and soak them. If you really don’t have the time, don’t sweat it. I would rather you make the recipe than not make it and buy store bough muffins instead. It only takes one minute to set up the soak the night before. If you happen to buy sprouted oats, you can skip the soaking process.

Tips for making a quick morning prep

Plan ahead just a little bit, and it can make the morning run even smoother.

  • The soaking actually helps you along! Part of the recipe is already done and in the blender!
  • Measure out all of the dry ingredients (nuts, flours, spices, etc) beforehand – the gingerbread spices are a pain, I know, but the flavor is SO worth it, so just measure them out the night before so you can just dump it all in.
  • Have your muffin pan lined and ready to go the night before too.
  • These muffins are freeze-able too! You can make them weeks ahead of time, and just pop them in the freezer until Christmas morning!

Special tip for working with molasses!

Here is my super special trick that will make your hands less of a sticky mess! You will be measuring out the oil in a ¼ cup measuring cup. This will line the measuring cup with slippery oil, and if you measure your molasses in that measuring cup, it will slide right out without having to touch it! Since you only need 2 tbsp of the molasses, you can fill the ¼ cup measure half way with the molasses which is the same as 2 tablespoons! You’re welcome!

Print Recipe
5 from 20 votes

Gluten-Free Gingerbread Muffins

Healthy gingerbread muffins with warm gingerbread flavor and healthy ingredients, perfect for Christmas morning breakfast!
Prep Time7 hrs
Cook Time20 mins
Total Time7 hrs 20 mins
Course: Breakfast
Cuisine: American
Keyword: gingerbread muffins, gluten-free gingerbread muffin recipe
Servings: 12 muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 2 cups oats
  • 2/3 cup full fat coconut milk or whole milk if you tolerate dairy
  • ¼ cup full fat coconut yogurt or regular full fat yogurt if you tolerate dairy
  • 3 large eggs
  • ¼ cup avocado oil melted butter, coconut oil, or olive oil will work here
  • ½ cup pecans walnuts or almonds should work here. If you are nut free I think pumpkin seeds would be nice – sunflower seeds would work too
  • ¼ cup tapioca flour
  • ¼ cup grass-fed collagen I think the recipe will work without this if you don't have access
  • 1 tsp aluminum free baking powder
  • ½ tsp baking soda
  • ¼ cup coconut sugar Organic pure cane sugar, maple sugar, honey, or pure maple syrup should work here. This amount leaves the muffins mildly sweet – if you have older kids used to sweeter things, you may want to add more.
  • 2 tbsp blackstrap molasses older, adult palates might enjoy this bumped up by a tablespoon or 2 for a richer molasses taste - this is mild and kid friendly
  • 1 tsp almond extract if all you have is vanilla extract that is fine
  • 2 tsp cinnamon
  • 1 tsp ground ginger
  • ¼ tsp ground cloves
  • ¼ tsp ground nutmeg

Instructions

  • If you want to soak your oats for digestion, 7-10 hours before you want to make the muffins (usually the night before), put the oats, coconut milk, and coconut yogurt into your blender and do a quick stir with a spoon to combine – doesn’t have to be perfect. Put the top on the blender and let the mixture soak overnight. This soaking process breaks down the phytic acid in the oat grain making it easier on digestion over time. (If you don’t wish to soak your oats, you can just put all of the ingredients into the blender to combine.)
  • The next morning, pre-heat your oven to 375 degrees.
  • Add the rest of the ingredients to the blender, and blend to combine.
  • Pour the muffin batter into a silicone muffin cup or paper muffin cup lined muffin pan, and bake at 375 degrees for 20 minutes. Let the muffins cool in the pan 5 minutes before turning them out onto a cooling rack to cool completely.

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Pot Pie Soup :: Use Chicken Or Turkey! Gluten and Dairy Free Friendly Too!

November 25, 2018

Use chicken or turkey to make the comforting flavors of pot pie in an easy to make pot pie soup!

Savoring the season

It really just keeps getting better and better. I have moments of missing my babies as babies, but this is such a cool season of mommahood. Sure, those squishy cheeks and snuggles are missed, but OH…the holidays have become this amazing time of making precious memories with these little people that can communicate such intelligent discussions, have such glorious fun…and HELP so much in the kitchen!

Invite them in…

Because that is truly what it is all about. We slowed Thanksgiving down, and purposely pushed the time of the dinner being served so that my girls could help the whole time. We started making dishes days in advance, and they truly had their hands in every dish we made! So when my oldest asked if she could help turn the leftovers into a delicious meal for dinner on Saturday, we chose something to make together.

All of the chicken pot pie amazing-ness without the fuss!

Because I really wanted her to be able to do it on her own, and I didn’t want it to take up the whole day. I’m pretty sure I’ve made pot pie soup versus traditional pot pie more often than not – and most certainly the soup versus the pie on the weekend after Thanksgiving. I think we are all ready for a more fuss free meal after making Thanksgiving dinner!

The secret to amazing broth…

…is making your own. Whether you are making your soup from Thanksgiving turkey leftovers, or your Sunday roasted chicken, take the time to make your bone broth from scratch. You will be so glad you did. You can either make the broth easily in your slow cooker or your Instant Pot. Fill the broth pot with your favorite herbs, garlic, onion, and carrot/celery and let it all infuse. This broth gets rich and creamy from a just a little bit of flour and milk – it is silky and smooth and just brothy enough to still feel like soup. You can, of course, add more flour if you wish for your soup to feel more like a stew.

What about the crust?!

Don’t worry, I am totally a soup dunker, so I promise I won’t leave you hanging on that part! You have a few options here. We did play around with using my pumpkin pie crust (cut in half) to make little pie crust rounds to dunk or crumble in the soup, and the girls thought that was the coolest thing. I think I am more inclined to want a soft and buttery biscuit, but it truly just depends on what you prefer. Here are some options:

  • GF Pumpkin Biscuits (This has a 5 minute blender dough and they are so soft and fluffy!)
  • Grain Free Butter Herb Biscuits (This also has a 5 minute blender dough and they are soft and fluffy too!)
  • Use your favorite pie crust to make little crust toppers or crumbles for your soup! Just make the crust and chill it while you get the soup going. Then roll the dough out, and use a mason jar or circle cutter to make rounds. Place them on a cookie sheet and bake at 425 degrees for about 10 minutes depending on how thick you made the rounds. (You can find the pie crust recipe that I used in this pumpkin pie post – I halved it and it was plenty for a dinner meal)

Veggie options

I like to stick to the traditional “pot pie” veggie fillings (carrots, peas, and corn) and I also think the little bit of potato adds some starch to the broth to help with the creaminess. But you can absolutely switch things up to what you have on hand. Sweet potatoes work really well in place of the potatoes, as do parsnips for the carrots. If you don’t tolerate peas, add something else green in there that you enjoy. Even just wilting chopped kale or spinach adds some pretty color.

How to roast chicken or turkey for your soup

Plan a pastured chicken or turkey into your Sunday dinner plan, and then use the leftover meat for this quick and simple soup on a busy weeknight. You can see how to slow roast a simple chicken in this post, and my method for dry brined pastured turkey is in my cookbook, Nourished Beginnings. We make our yearly Thanksgiving turkey that way each year and it is so delicious. You can use the carcass of your chicken or turkey to make bone broth and then make your soup.

Freezer friendly?

If you are overloaded with Thanksgiving turkey, or batch cooking whole chickens, you can definitely stock up on this soup for the freezer, for a pregnant or new momma that needs a meal, or someone who is ill. A comforting meal makes such a great gift to a brand new momma. To freeze the soup, cool it completely and store in freezer safe containers.

Print Recipe
5 from 18 votes

Pot Pie Soup :: Use Chicken Or Turkey!

Use chicken or turkey to make the comforting flavors of pot pie in an easy to make pot pie soup!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Soup
Cuisine: American
Keyword: dairy-free pot pie soup, gluten-free pot pie soup, pot pie soup recipe
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 4 tbsp of friendly fat to cook in butter, ghee, olive oil, tallow/lard etc
  • 1 medium onion diced
  • 2 large carrots peeled and diced
  • 2 small yellow potatoes cubed
  • 4 cloves of garlic minced
  • 2 tbsp Namaste GF Flour Blend rice flour, or even cassava flour will work. If you want the soup thicker, or more like a stew, add 3 tbsp – the 2 tbsp leaves the soup smooth and creamy
  • 3 cups bone broth
  • 1 cup whole milk or coconut milk
  • 1 tsp dried parsley
  • ½ tsp dried thyme
  • 1/8 tsp red pepper flakes or to taste per your family’s heat preference (Optional - if you are preparing this for little guys, leave it out, and you can always add it to your bowl if you enjoy the heat)
  • 1-2 cups leftover chicken or turkey cubed or shredded
  • 1 cup frozen organic peas
  • 1 cup frozen organic corn
  • Sea salt/pepper to taste

Instructions

  • Melt the butter in your soup pot over medium/high heat, add the onion, carrot, and potato and stir in a big pinch of sea salt. Cook over medium-high heat for 10 minutes so the veggies soften and sweeten.
  • Add the garlic and flour and stir to combine. Cook for 1 minute.
  • Add the broth, coconut milk, parsley, thyme, red pepper flakes, and chicken, and bring to a simmer until the broth thickens from the flour. This takes a few minutes.
  • Add the peas and corn and simmer a few minutes until they thaw. Add sea salt and pepper to your taste.
  • Garnish with more parsley, and pie crust biscuits or regular biscuits if you choose. See the above notes on biscuit options for more details.

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Healthy Instant Pot Split Pea Soup :: Stovetop Directions Included Too!

November 10, 2018

The humble, pantry staple split pea made into a delicious, healthy split pea soup using your Instant Pot OR stovetop!

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Purposely slowing it all down…

I woke up a week or so ago with the thought that we are almost through fall, and I didn’t even realize it! So we are slowing it down, taking more off the schedule, and making more time for spending with family outdoors before that cold snow hits!

A kid soup favorite

Part of me slowing down has been to ask the girls some of their favorite fall and winter foods that we want to be sure to include in our meal plans over the next few months. We all want those most looked forward too meals, and the girls were excited to collaborate on a few favorites. Of course indulgent lasagna, Thanksgiving meal staples, casserole, biscuits, and hot cocoa were all on the list. But want surprised me was some of the simpler foods that my kids looked at as “comfort foods” in their eyes – like this split pea soup. They’ve been eating this exact recipe for split pea soup since they were toddlers! It took me a bit to figure out the exact timing for making it in the Instant Pot, loosely following the IP instruction manual time table for different legumes, but I’ve got it how I like it now, and I’m so excited to share it with you!

A soup (and pantry!) staple

The humble split pea. It is almost always on my pantry shelf, for a myriad of reasons! I first learned about peas/dried peas in the very first real food cookbook that I bought, “Nourishing Traditions” by Sally Fallon. So much of the traditional food preparation that I do even today stems from what I learned in this priceless book! At a dollar a pound, dried peas are really one of the most cost-effective ways to feed my family in balance with other nutrient dense food staples. Peas, along with many other legumes are also a great “perfect food” balance of slow burning carbohydrates for energy, and protein. While we are not an exclusively plant-based diet family, properly prepared legumes like peas help me balance meals – because most people don’t need to be eating meat for their only source of protein all day long. And one of the biggest reasons dried peas are almost always found in my pantry is because my kiddos adore them! I purchase split peas in the bulk section of our local health food store. Check around where you shop, or local food co-ops. You can also find them on Amazon.

Pea Powerhouse!

Peas are more than just their fiber – which is a fantastic nutrient benefit by the way! They are also packed with protein, three different B vitamins, and essential minerals that our organs depend on to function together the way they were meant to. We already talked about how the combination of slow burning carbohydrate energy and protein makes peas a great balanced food, so the added bonus of these nutrients is fantastic!

Split Pea Soup

Typically, split pea soup is flavored with a ham hock and/or chopped ham. It is really rare for me to have pastured ham around other than Easter, so over the years I have perfected that smoky pork flavor that infuses split pea soup with so much amazing taste with a couple secret ingredients. Using smoked paprika works so well, and it is a cost-effective staple that most people have in their pantry. If we happen to have a little bacon grease leftover from weekend breakfasts, a small spoonful of that into the cooking fat also adds smoky pork flavor. The flavor also comes from cooking the veggies the right way……

Instant Pot Pro Tip…SLOW DOWN…

Seems a contradiction, eh?! I know it, you bought the Instant Pot so you could make meals…instantly! But if there is one thing this stovetop soup lover has learned, it is that if I want that amazing flavor that so many veggies have to offer…I’ve gotta slow down and let that saute do it’s magic. Don’t skip that step. Get your veggie basics down in the pot with some flavorful fat – I promise it is worth the 10 minute wait. The flavor is a night and day difference.

To blend or not to blend?

That is all up to you! Pictured in this post is the more traditional way of serving split pea soup – un-blended. The little bits of peas and carrots are so fun and colorful. Truth be told, because I served this soup to my little ones as toddlers and tended to blend it up completely so it was easier for them to serve themselves with a straw, all 3 of my kids prefer the soup totally blended. It transforms into this super velvety bowl of soup – the texture is amazing.

Soaking/Sprouting Tips

Since split peas are technically a “legume,” we know that soaking will help reduce the phytic acid in the split peas, making them easier on digestion. You’ll notice around the 10 hour mark of soaking that the peas will have the start of a little sprouted “tail.” Sprouting these little “tails” in legumes allows the nutrients in the bean more readily available to absorb. Dried peas are very easy to sprout because they naturally “split” during the drying, but you can certainly just do the minimum 6 hour soak if that is what you have time for (I end up in this boat more often than not!). Soak for at least 6 hours and no more than 12. You can approach the soaking a couple different ways (it truly just depends on how your schedule works – there is no one right way!) ::

  • Get the peas soaking first thing in the morning when you wake up to make the soup around dinnertime.
  • Or soak them overnight to make the soup in the morning/early afternoon.

Tips for making split pea soup stove top

You can definitely make this soup stovetop, and I did for years – literally the girls’ entire babyhood! I didn’t have an Instant Pot until my youngest was 2! The absolutely lovely part about making this recipe stovetop, is that you can totally double it up into a large stock pot. In fact, this recipe that I have been using in my kitchen for years is halved to fit into my Instant Pot. I made and froze batches of the large batch for years. Simply follow the same sautéing instructions in the recipe, and then when you get to the bone broth part, just pull your heat up to make the soup simmer until the split peas are cooked through. It will take about 45 minutes to simmer stove top.

Freezer Friendly

Cook once, eat multiple times, dear momma! This batch typically feeds my family of 5 for two to three lunches. It freezes up great. As mentioned in the above paragraph, you can double this into your stockpot and cook it stovetop if you want more leftovers. If you have a larger Instant Pot (I have the 6 quart IP), you may be able to get away with a double. I’m not sure if the IP pressure cooking time changes with it doubling into the 8 quart pot – if you do happen to try it, let us know!

Print Recipe
5 from 21 votes

Healthy Instant Pot Split Pea Soup

The humble, pantry staple split pea made into a delicious, healthy split pea soup using your Instant Pot OR stovetop!
Prep Time6 hrs
Cook Time30 mins
Total Time6 hrs 30 mins
Course: Soup
Cuisine: American
Keyword: Instant Pot split pea soup, pressure cooker split pea soup, split pea soup recipe
Servings: 6 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 lb split peas this is about 1 ½ cups of dried split peas if you buy in bulk
  • 2 tbsp ghee or butter plus 1 tbsp leftover bacon grease for sauteing you can use all ghee or butter if you don’t have the bacon grease – the bacon grease gives a lovely flavor and hint of smoky pork
  • 1 medium onion diced
  • 2-3 medium carrots peeled and diced
  • 1 large or 2 small stalks of celery diced
  • 4 cloves of garlic minced
  • 1 tsp smoked paprika
  • 1 ½ quarts bone broth less if you want your soup very thick
  • 1 bay leaf
  • Sea salt/pepper to taste

Instructions

  • Six to 12 hours before you want to make the soup, soak the split peas. Soaking helps reduces the phytic acid in the legume, making them easier on digestion. You’ll notice around the 10 hour mark that the peas will have the start of a little sprouted “tail.” Sprouting legumes allows the nutrients in the bean more readily available to absorb. Soak for at least 6 hours and no more than 12.
  • When you are ready to make the soup, turn your Instant Pot on to “Saute,” melt the cooking fat (ghee and bacon grease), and add the onion, carrots, and celery with a big pinch sea salt. Saute for about 10 minutes until the veggies are very soft and sweet. Slow down and don’t skip this step! This is flavor!
  • Add the garlic and smoked paprika and Saute for 1 minute, then turn the Instant Pot to “Off/Cancel.”
  • Drain and rinse your soaked split peas, add them into the Instant Pot along with the bone broth and bay leaf, and stir to combine.
  • Put the lid on your Instant Pot, turn the valve to closed, turn your Instant Pot on to “Soup,” and bring time down to 10 minutes. The Instant Pot will take about 10 minutes to come to pressure before counting down the 10 minutes. When the timer beeps that the 10 minutes of pressure cooking is done, turn the Instant Pot off, and leave the Instant Pot alone for 5 minutes. This naturally will let some of the pressure in the Instant Pot release and finishes the cooking process without overcooking the split peas. Release the rest of the pressure after 5 minutes, and take the lid off the Instant Pot. Remove the bay leaf.
  • Scoop out 2-3 cups of the soup to a small mixing bowl, and blend with an immersion blender (you could use a regular blender), and then return the blended portion of soup back into the pot with the rest of the soup (it makes the broth nice and creamy!). Stir to combine, and sea salt/pepper your soup to your taste. The split pea soup will thicken a bit more as the soup cools since the peas continue to absorb liquid. You could alternatively blend the entire soup – my toddlers enjoyed using a stainless steel straw to drink their soup this way!
  • Drizzle olive oil and/or splash raw cream or coconut cream into each bowl of split pea soup to garnish if you wish.

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