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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

More real food INSTANT POT recipes you might like ::

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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

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

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 15 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 11 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

  • 1/2 cup coconut oil
  • 1/3 cup maple syrup
  • 1/4 cup blackstrap molasses
  • 2 tsp vanilla extract
  • 6 1/2 cups oats I like to use sprouted oats for best digestion over time
  • 3 cups pecans coarsely chopped (you could use other nuts and/or seeds here.)
  • 1/4 cup coconut sugar regular organic sugar would work here too. Coconut sugar has a lower glycemic index and has a great warm flavor
  • 1 tbsp cinnamon
  • 1 1/2 tsp ground ginger
  • 1/8 tsp ground cloves

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!

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.

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 1 vote

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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Gluten Free Mini Pumpkin Muffins :: Gluten Free, Grain Free, Dairy Free, Nut Free

October 16, 2018

Gluten free mini pumpkin muffins made just right for little hands and big imaginations!

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.

Playing dress-up, and a little story about Princess Pumpkin Muffins…

So it all started a couple weekends ago when my oldest ventured off to the store with Daddy to get started on a school project, and my littles were left home to play. These two in particular have the wildest imaginations, and when left to themselves, their stories would captivate just about any crowd! They were both curious about the muffins I was making that morning, but were torn between the princess story they were playing out, and seeing if they could stick around to help long enough to lick the bowl clean…{which, as you can see, they did, in fact, accomplish!}

Teaching a princess to bake

Because why wouldn’t you want to bake in your best gown?! I invited the girls up to the counter, gowns and all, to help me make some pumpkin muffins. They were full captivated, and with each little giggle, egg crack, and sprinkle of cinnamon, I was convinced that baking in a princess gown is definitely something that everyone must try!

Princess Pumpkin Muffins?!

Well, that is what the girls claimed they shall be called, as they sprinkled the “sparkles” {coconut sugar}, over the tops of the muffins! We’ll label them just pumpkin muffins for the sake of the blogging SEO gods, least I never get seen by the mighty interwebs…but by all means, these special little muffins are most certainly fit for the mightiest of princesses and totally deserve the title “Princess Pumpkin Muffins.”

A mini muffin favorite…revisited!

As you can see in the above photos, my original plan was “regular” sized muffins. After a couple batches, I decided to make these muffins “mini” in honor of my mini-est little princess since she just adores muffins that fit right in her little hand. For those of you who have been around here long enough, you know that the girls love taking the Paleo Mini Banana Muffins to school – a lot! (See my hashtag #rgnschoollunch to see how we pack them!). Since banana and pumpkin behave similarly in baking, I decided to use that framework for these muffins, and the results were simply delicious.

A batter fit for a bowl or blender!

I just LOVE that this batter can be blended up right in a blender or food processor. I pulled a bowl and hand mixer out for my littles when they were making their batch, mostly because it gave them more space to spread out – and what little one doesn’t love using a hand mixer!? But absolutely, dear momma, utilize your blender or food processor to whip that batter up super fast on a busy morning or prep day – it goes so fast.

Simple ingredients for little attentions spans

This recipe is simple enough for the littles to stick around from start to finish. That feeling of making a recipe from the first egg crack to the last sprinkle is priceless – and these 2 were so excited to serve “their” muffins to their big sister for lunch when she got home! I’m even letting you go ahead and use that can of pumpkin to save on some time, unless you make your own pumpkin purees! For these muffins, the can definitely works. I also think that cinnamon suits little ones’ palates over the whole pumpkin pie spice deal (at least in my household that is the preference) – cinnamon is warm and sweet and makes the muffins really delicious – if you are a pumpkin pie spice fan, though, by all means use that!

Ingredient tips

  • If you don’t have access to coconut sugar, raw honey or pure maple syrup are a fine substitute for the sweet. Coconut sugar has a lower glycemic index, and the warm sweetness goes really well with pumpkin which is why I love using it for this recipe.
  • If you make your own pumpkin purees, go for it! Canned pumpkin works just as good, and is a time saver for how I run my kitchen, so I chose to use that. Since the recipe doubles up so well, you can double the recipe to use up the can of pumpkin, or use the rest of your canned pumpkin puree for pumpkin raisin breakfast cookies, or pumpkin spice latte (which, let’s face it, you are totally making that latte 😉 )
  • I have not tried other flour options for this recipe. With the right combination and ratios, this could be done with other gluten free flours though, I’m sure. They are already grain, gluten, nut, and dairy free so that covers a lot of bases!

Equipment and freezer tips

I am pretty convinced that every house with little kids ought have a large mini muffin sheet pan! I have gotten so much use out of this pan in the last couple years, and my only regret is not having it around when I walked through years and years of toddlerhood. I use this safe avocado oil spray to grease it down super fast and easy, though you can use mini muffin paper liners if you wish. The mini pumpkin muffins freeze up fantastic. Simply let the muffins cool down all the way, and then pop them into a freezer bag. You can take them out to warm in the oven for breakfast, or pop them into lunchboxes completely frozen, and they will thaw by lunchtime.

Print Recipe
5 from 1 vote

Gluten-Free Mini Pumpkin Muffins

Gluten-free mini pumpkin muffins made just right for little hands and big imaginations!
Prep Time5 mins
Cook Time13 mins
Total Time18 mins
Course: Snack
Cuisine: American
Keyword: dairy-free muffin recipe, dairy-free pumpkin muffins, gluten-free pumpkin muffins
Servings: 24 mini muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

Instructions

  • Pre-heat the oven to 375 degrees, and spray a mini muffin pan with avocado oil spray.
  • Put the eggs, pumpkin, oil, coconut sugar, and vanilla into your food processor or blender, and blend for 1 minute until smooth and creamy.
  • Add the flours, cinnamon, baking soda, and salt and blend to combine until smooth.
  • Scoop the batter into a mini muffin pan, and bake the mini muffins at 375 degrees for 13 minutes until golden brown and cooked through. Let the mini muffins cool for a couple minutes before turning them out onto a cooling rack. The muffins hold up really nice and are ready to eat in a just a few minutes of cooling! To freeze the muffins, let them cool completely and then toss them in a freezer bag to freeze.

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Kid Friendly Roasted Acorn Squash and Sweet Potato Soup

October 3, 2018

Warm up this fall with this savory and sweet velvety roasted acorn squash and sweet potato 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.

I’m just going to cut right to chase today…

This soup doesn’t need much of an intro. It’s chilly in Michigan. Tank tops and flip flops have been traded for hoodies and baked oatmeal {notice I haven’t traded my flip flops yet? Yeah, that’s a Michigan thing 😉}, and I’m all about the warm veggie soups for just about any meal of the day.

Holding out on turning the heat on…

It’s a Midwest thing, just like those flip flops we refuse to give up until snow is tickling our toes, and the only way I can get away with it, is by keeping my oven running. This beach bum isn’t as hardcore Midwest as most who hold out on turning the heat on until November, but I can get away with getting through the first week or so of October. Especially when I can get my oven going for an hour to roast some yummy squash and sweet potatoes, and warm the house up at the same time!

Two birds, one stone

The oven not only kicks the warmth up in a chilly house for a while, it also makes the most amazing flavor come out of just about any vegetable. Just oil up the flesh of your squash and sweet potatoes and lay them flesh down – they will get a gorgeous caramel color and flavor that will add an amazing warmth to your soup. Add in a pinch of cayenne and a hint of maple syrup and everyone will be wondering just what all that great flavor is coming from!

Kid favorites packed with healing bone broth!

It’s no secret that squashes and sweet potatoes are some of the most kid friendly vegetables around. The sweet taste and smooth texture is pleasant for just about any kid, and when you fix those veggies into soup form, you can also pack a gut healing bone broth punch to your little guy’s breakfast, lunch, or dinner!

Soup for breakfast?!

Yes, absolutely! If you have followed my Instagram for any length of time, you know that soup purees like this are in my breakfast bowl many days of the week. (Check out my hashtag #RGNMorningMommaFuel to see!) It is an easy way for me to get veggie minerals in, and it tastes amazing with an apple muffin and side of eggs. The girls most often take theirs along in a thermos for lunch at school, but as babies and toddlers they ate soup for breakfast many days of the week. It was an easy way for me to get food into myself and baby, and those little guys don’t know any better than soup might not be considered a “breakfast food!”

Freezer friendly

Absolutely grab onto those great fall farmer’s market and grocery store deals on your in season acorn squash and sweet potatoes and get your freezer stocked up! It is so nice to be able to pull out a quart of soup on a busy day where there isn’t time for cooking. The soup just needs to be cooled to room temp before you put them in freezer safe containers, and you can stash them away!

Babies, Toddlers, and Lunchbox Thermos Tips

Your babies and toddlers will adore this soup. Use a spoon, or try a short, wide smoothie straw for them to drink it right up. Straws were a favorite way for my littles to drink soup so they could do it all by themselves. Pack school aged kids yummy soup in a thermos along with an apple muffin with butter, a chicken wrap, or some crackers! It makes for a great lunchbox change up, and can be packed this way for daycare too.

Print Recipe
5 from 18 votes

Kid Friendly Roasted Acorn Squash and Sweet Potato Soup

Warm up this fall with this savory and sweet velvety roasted acorn squash and sweet potato soup!
Prep Time45 mins
Cook Time15 mins
Total Time1 hr
Course: Soup
Cuisine: American
Keyword: acorn squash and sweet potato soup recipe, acorn squash soup, sweet potato soup
Servings: 8 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 2 medium acorn squashes halved and seeds scooped out
  • 4 small sweet potatoes halved lengthwise
  • 6 tbsp of olive oil or butter divided
  • 1 medium/large onion chopped
  • 3-4 cloves of garlic chopped
  • 2 tsp thyme
  • 2 tsp pure maple syrup
  • Pinch of cayenne or to taste if you like heat
  • 1 1/2 - 2 quarts bone broth depending on how thick/thin you prefer your soup
  • Sea salt and pepper to taste
  • Optional garnish with coconut milk/yogurt or sour cream and a drizzle of olive oil

Instructions

  • Pre-heat the oven to 400 degrees.
  • Spread olive oil over the flesh of your acorn squash halves and sweet potato halves, and then sprinkle with sea salt and pepper. Place the squash and sweet potatoes flesh side down on a baking sheet and roast at 400 degrees for 45 minutes, until the veggies are soft.
  • You can start the rest of the soup when take the squash and sweet potatoes out of the oven so they are cooling while you work – you’ll want the squash cooled so you can handle it to scoop the flesh out.
  • In a large soup pot, add 2-3 tbsp of butter and the onion with a pinch of sea salt. Cook the onion over medium-high heat for about 5-7 minutes. Add the garlic and cook for 1 minute.
  • Add the thyme, broth, and roasted squash and sweet potatoes, and bring to a simmer for 5 minutes.
  • Turn off the heat, and blend the soup with an immersion blender, or pour it into a regular blender to puree. Garnish each bowl with a splash of coconut milk or dollop of sour cream and a drizzle of olive oil.

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Gluten Free Apple Cinnamon Breakfast Muffins

September 29, 2018

Preserve your apples, and send the kids off to school with healthy gluten free apple cinnamon breakfast muffins!

My toughest transition….

Apple season is just about one of the only ways you can drag me kicking and screaming out summer and into the autumn equinox. I know some of you live for all your pumpkin spice, wool mittens, and cozy blankets, but this beach bum has a hard time saying good bye to her flip flops and hello to fuzzy boots. Last weekend we celebrated the autumn equinox with our first apple picking of the season, and we couldn’t have asked for better fall apple picking weather, or any better of a farm experience!

A new organic apple farm favorite!

We were lucky enough to get a chance to visit Evergreen Lane Farm & Creamery, a “new to us” organic apple farm, one their first day of their apple picking season. There trees were simply gorgeous boasting a variety of apples to choose from, including Ida Reds and Jonagolds, which is what we picked! There were buckets of bruised or dropped apples near their goats and horses that the girls had a riot feeding to the animals. It was such a fun day trip, and felt so good to show the girls the importance of supporting farmers that care for their plants and land in a way that is sustainable and safe.

A bushel of fun!

We brought home a bushel of apples, and my goodness have we had some fun with our apples this week! I did end up making some apple baked oatmeal right off the bat, and then the girls and I settled in at my Instant Pot to pump out quart after quart of delicious “Kid Prep” applesauce for the freezer. When I was down to my last 5 pounds of apples, I decided to create a new muffin for school mornings, and we are so in love with these fluffy, delicious apple cinnamon muffins.

High muffin standards…

Because if I’m going to be sending my girls off to school fueled on a muffin, they are going to have to make it through my checklist! Our household has to be gluten free, but I also want the ingredients “count.” Which means I want balanced macro-nutrients in the muffin. These muffins have a great balance of protein, satiating friendly fat, and energy fueling good carbohydrates. They also happen to taste and feel amazing, which is also on my checklist, because that does matter!

How to make these work on a school morning!

  • Get all of the dry ingredients into a small bowl so you can dump them into the wet ingredients super quick in the morning.
  • Have the muffin tin ready to go the night before. Line the muffin tin with either silicone muffin cups or unbleached paper liners.
  • You can measure out the oil and coconut sugar right into the mixing bowl the night before as well. Then, in the morning, all you have to do is add the eggs to beat, and all the rest of the ingredients go in after that while the oven is pre-heating.
  • Use an apple cutter and your food processor to make the apples easy to manage. It literally takes less than a minute to cut 2-3 apples with your apple cutter, and then just buzz them up in the processor quick instead of hand chopping to save time.

Freezer friendly?

Yes! That actually happens to be one of my criteria for a “keeper” on my muffin list. If I can stick the leftover muffins in the freezer, or make a double batch to stock up my freezer and preserve the apples, then I’m totally in! And these muffins definitely fill that need. Having freezer muffins make for easy grab and go school morning breakfast or lunchbox additions.

A note on ingredients and swaps

Please know that it is impossible for me to test out every possible ingredient swap. I noted some alternative swaps in the recipe. Any unanswered questions you can drop comments at the bottom of this post, and I will try my best to help!

Print Recipe
5 from 23 votes

Gluten-Free Apple Cinnamon Breakfast Muffins

Preserve your apples, and send the kids off to school with healthy gluten-free apple cinnamon breakfast muffins!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Keyword: gluten-free apple muffin recipe, gluten-free apple muffins, gluten-free muffin recipe
Servings: 12 muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 4 eggs I haven’t tried egg free, but I would imagine flax eggs or applesauce “eggs” would work – the muffins will probably not puff up as much but they would still taste great.
  • 1/3 cup coconut sugar Raw honey or pure maple syrup would work too. If you have older kids used to sweeter things, I would bump this up to ½ cup. As is these muffins have a mild sweetness, perfect for a healthy breakfast muffin for little ones.
  • ¼ cup olive oil or melted coconut oil or butter
  • 2 tsp vanilla extract
  • ¼ cup coconut milk or raw milk/yogurt if you tolerate dairy
  • 1 cup cassava flour
  • ½ cup blanched almond flour If you are nut free, you could try more cassava flour
  • ½ cup tapioca starch
  • 1 tbsp cinnamon
  • 1 tsp aluminum free baking powder
  • 1 tsp baking soda
  • ½ tsp sea salt
  • 2 cups chopped apples it ended up being 2-3 small apples for me – I just buzz them up in the food processor quick for the chop

Instructions

  • Pre-heat the oven to 350 degrees and line your muffin tin with silicone muffin cups or unbleached paper cups.
  • Beat the eggs, coconut sugar, and olive oil for 1 minute until frothy.
  • Add the rest of the ingredients, blend to combine, and then fold in the apples.
  • Scoop the muffin batter into your lined muffin tin (recipe makes 12 large muffins), and bake at 350 degrees for 20 minutes. A toothpick should come out clean if they are done. Let the muffins cool 5 minutes before transferring to a cooling rack to cool completely. To store leftovers in the freezer, let the muffins cool completely, wrap them up in plastic or beeswax wrap, and then into a freezer bag.

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Kid Prep Instant Pot No Peel Applesauce! :: Let Them Make It Start To Finish!

September 29, 2018

Give them ownership over a kitchen project with Instant Pot no peel applesauce! Let the kids make it start to finish!

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.

Still making time for it…

A little real food blogger confession. As the girls have been getting older, I’ve been less likely to invite them into the kitchen to work with me. Shocking, right? The real food blogger that literally shoves it into your face the importance of getting your kids into the kitchen with you, struggles with making time for it now that the littles aren’t so little anymore? Well, when those babes are super little, they are constantly needing you, hanging on you, and forever by your side, so inviting them up to the counter to help is really survival mode many days, yes?! {And all the toddler mommas are nodding their heads!} Now that the girls are older, more independent, and off doing their own thing a lot, I really have to make a conscious effort to make them a part of what I’m doing in the kitchen.

A big job, made into a family project

So I also must confess that I was somewhat dreading apple season. I knew we wanted to go picking – it is the highlight of the fall me to watch them, and the girls love it. But man, oh man, the food prep that goes along with picking a bushel or 2 of apples! It is a lot of work! Older kiddos also mean less time at home, busier schedules outside the home, and the desire on their part to do more adventuring outside the home. Catch the theme? Less home time, means mom gets stuck doing all the kitchen work tending to the apples, and I decided on a plan to get through the apples and maintain my sanity! Make them a part of it! So off we went apple picking…!

A one day job!

What used to take me a full week to get through with a bushel of apples and applesauce on my mind, now just takes a day thanks to the Instant Pot. We started making applesauce in the IP last year, and I’ll literally never go back! It still locks in all the nutrients in the apple, and gets the job done in a fraction of the time. Remember that whole, away from home, busy schedule thing? This definitely is right up my alley right now!

So kid friendly, you can just leave it up to them!

Kids eat up independence. When you let them know that they can have a whole kitchen task to themselves, well, that ownership is magical, dear momma. I gave my 2 older girls a quick lesson to remind them of how to make applesauce with the Instant Pot, including having them write down step by step instructions, and I left the kitchen. Did you hear that part? I left. They have made it with me so many times, cut apples since they were toddlers, and respect kitchen tools, so I just left them to it. Sure I popped in if there was a question, and I popped in simply because I wanted to spend time with them, but I left them to own their project. And I can’t tell you the pride that that gives a child – to make their own food.


How To Make Kid Prep Instant Pot Applesauce!


1.) Wash and Cut The Apples

Your toddlers can help with washing the apples! In fact find yourself some laundry to fold, because your toddler will probably want to wash your apples for a good half hour! They just love it. Use an apple cutter for the easiest slicing. This task can be tough for littles if the apples are very hard. Get them up and over their work surface because the leverage helps cut in. Standing on a chair at a kitchen table works well for little ones. My oldest still uses a step stool to get up and over the counter best.

2.) Put The Apples Into The Instant Pot

Dump them in! All ages can help with this part! Fill the Instant Pot up to about half inch below the “Fill” line.

3.) Add 1 cup of Water

Dump it in! Your older children around Kindergarten on up can measure 1 cup if you show them how, and all ages can help pour the water in. Hand over hand with your littles to show them, and let your bigs do it themselves.

4.) Put The Lid On the IP, and Set the Timer, and Quick Release

Make sure the valve on your IP lid is closed, press “Manual” and bring the time down to 4 minutes. The Instant Pot will start automatically. Once the IP reaches pressure, it will count down the 4 minutes. Once the 4 minutes is over, you can do a quick release. I make my girls cover their hand with a towel to open the valve, so they don’t accidentally get steam on their hand. Older children around the age of 7 or 8 and older are best for this job.

5.) Put the Cooked Apples Through The Food Mill

Let the apples cool off for about 10 minutes so the children don’t burn themselves with the steam, and then let them scoop the apples into your food mill to churn. My toddlers needed hand over hand help to learn how turn the food mill, but were independent with this job after a bit! Let everyone take a turn! The color of your applesauce will depend on the type of apples you used! Namely, the color of the skin. If your apples have red skins, your no-peel applesauce will be pink in color. If your apples were more gold/light green, the applesauce will be golden in color!

To sweeten or not?

I’ve never had to sweeten our applesauce. Fresh picked apples are plenty sweet if you get the right variety. If your apples happen to be on the tart side, you can add some raw honey to the hot applesauce after it is run through the food mill. Cook and taste the applesauce first though and see what it needs. If you have really little guys at home, I’d skip it!

How we store our applesauce

I use these BPA free freezer containers and just freezer ours. We don’t make more than maybe 6 to 8 quarts, so it really doesn’t take up a lot of room in our freezer, and we eat it pretty quickly! If you tend to make more, and like to can it, you can certainly do that.

Freezing time…

One thing that you cannot, in fact do, is freeze time. It is always so worth slowing down to spend some time making and sharing food in the kitchen with your kids!

Print Recipe
5 from 10 votes

Kid Prep Instant Pot No Peel Applesauce!

Give them ownership over a kitchen project with Instant Pot no peel applesauce! Let the kids make it start to finish!
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Snack
Cuisine: American
Keyword: homemade applesauce recipe, how to make applesauce in the Instant Pot, Instant Pot applesauce
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • Apples cored
  • 1 cup of water you can add more if you like thinner applesauce

Instructions

  • Fill your Instant Pot liner with apple slices to about half inch below the “Fill” line, and then pour 1 cup of water in.
  • Put the IP lid on and close the valve. Press “Manual” and then bring the time down to 4 minutes. The Instant Pot will start automatically. Once the IP reaches pressure, it will count down the 4 minutes. Once the 4 minutes is over, you can quick release the valve.
  • Run the cooked apples through a food mill for the smoothest applesauce. You can use a blender if you wish as well.
  • Taste your applesauce for sweetness at this point. You can add raw honey if your apples were more tart, or leave as is if the apples are sweet enough.

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Paleo Trail Mix Breakfast Cookies :: Gluten Free, Grain Free, Dairy Free, Refined Sugar Free

September 20, 2018

Your favorite handful of sweet and salty trail mix combined into one amazing Paleo Trail Mix Breakfast Cookie!

Breakfast cookie Friday’s!

You say you’ve never heard of Breakfast Cookie Friday before?! Well let me tell you, dear momma, it is totally a thing. (Check out my hashtag #BreakfastCookieFriday on Instagram!).

It all began with that sweet and spunky second born that so many of us end up scrambling after!

My second threw me for a complete loop as a baby and toddler, tossing me every single opposite behavior as my mild natured first born. If you looked up “infinite energy” in the dictionary, her name and picture would be right next to it, along with the definition of “sleepless.” Breakfast cookie Friday started as a way for me to feed my non-stop, busy toddler at the end of the week when I was completely spent and awaiting the weekend reinforcements to arrive (otherwise know as…Daddy!).

Same breakfast idea, different reason…

So “breakfast cookie Friday” became a “thing” in my house to survive the inexhaustible days of the toddlerhood season of life. Today, we still enjoy our Friday breakfast cookies, but for different reasons. Now I have a houseful of 3 school-aged kids, and breakfast cookie Friday is a fun way for us to end the school week – the girls look forward to it every Friday. I set up a “breakfast bar” of sorts, with a bowl of breakfast cookies, a bowl of hard boiled eggs or container of yogurt, some hot tea, and some plates and the girls help themselves. Oh yes, dear momma…you totally have permission to eat your breakfast cookie with a cup of coffee just a little longer because the kids can do this by themselves. *cue the round of applause! *

*Another* breakfast cookie recipe?!

I know it. There are so many on the blog – you can use the search bar for “breakfast cookies” and find all of them. (I will also link some of them up later in this post). But yes. I did create another recipe. I was inspired by some trailmix that I started making over the summer as an on-the-go snack for the girls. They were obsessed with all the flavors, and I ended up playing around with making it in cookie form. Having a variety of different breakfast cookie options not only gives our family a change up every Friday so we don’t get bored with the same flavors, it also allows me to play around with different combos of ingredients so that my readers are able to find something that fits their unique dietary goals.

All the trailmix fun in a portable, handheld breakfast on the go!

Just think of your favorite trail mix! Think of all the fun components and flavors. Salty, sweet, crunchy, and just fun to eat! Everything from nuts and seeds, to dried fruit and crispy dried coconut, it’s really all in here!

Notes on the dried fruit

This is the super fun part to change up. Depending what you have available where you live, go for it and have some fun! I will say that in the 6 or 7 batches of these cookies that I trialed making (including lots of different dried fruit trials), chopped figs were my kids’ favorite flavor. My favorite was a toss-up between the chopped figs and dried cherries. I’m able to get dried figs at a very good price at Costco or on Amazon, so it is cost effective for me. If it is pricier where you live, then simply use some raisins – they are tasty too!

What are cacao nibs?

Essentially, raw cacao nibs are little bits and pieces from a real cacao, which are the little seeds from a cacao tree. What we know of as “chocolate” only contains a little bit of cacao plus a load of sugar. They taste “bitter” on their own, but sprinkled into a honey sweetened breakfast cookie with swirls of fig or other dried fruit, and they really taste like little chocolate bits! These little cacao nibs are packed with phyto-nutrients, and you can read more about them and their benefits here.

Other ingredient notes and swaps

*Please note it is impossible for me to trial every single ingredient possibility. I did up to 6-ish batches of these cookies with various combos and I have a few swaps to suggest. If you have dietary restrictions that are not mentioned here, feel free to ask and I can try to help.

  • You can swap sprouted oats for the coconut if you can tolerate grains.
  • If you are nut free, you can swap “seed meal” for the almond flour. Just blend up sunflower seeds super fine, but don’t take it all the way to “sunbutter.” Also, if you are nut free, you can swap pumpkin seeds for the walnuts.
  • There are notes right in the recipe for my egg free friends. This is one swap I am sure of because there was one day that I ran out of eggs and didn’t have a choice! I thought the fruit puree worked fantastic.
  • If the “heaping 1/3 cup” of raw honey scares you, remember this is divided among about 16-18 cookies depending on how big you make them. It is pretty minimal. If you prefer, you could swap the honey for coconut sugar with lower glycemic index. Keep in mind that will change the color a bit darker because of the color of the coconut sugar.

Freezer notes

One of the coolest things about Breakfast Cookie Friday, is that if you plan a little ahead, you can just pull your cookies out of the freezer for breakfast – it doesn’t get any more convenient for real food than that! Cool the cookies to room temperature before putting them into freezer bags and into the freezer. I pull them out frozen the morning of and just warm them up in the oven a little. You can leave them on the counter overnight and just eat them at room temperature too.

Print Recipe
5 from 18 votes

Paleo Trail Mix Breakfast Cookies

Your favorite handful of sweet and salty trail mix combined into one amazing Paleo Trail Mix Breakfast Cookie!
Prep Time10 mins
Cook Time18 mins
Total Time28 mins
Course: Breakfast
Cuisine: American
Keyword: Paleo breakfast cookies, Paleo trail mix breakfast cookies, Paleo trail mix cookies
Servings: 12 cookies
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 1 cup unsweetened shredded coconut
  • ½ cup cassava flour
  • ½ cup blanched almond flour
  • ½ cup sunflower seeds finely chopped (I use my food processor to buzz them up. You can combine flavors of seeds and use a variety of seeds if you wish.)
  • ½ cup walnuts finely chopped (I use my food processor to buzz them up. You can combine flavors of nuts and use a variety of nuts if you wish.)
  • ½ cup nut or seed butter of choice
  • 2 eggs OR if you are egg free, you can use 2 chia “eggs,” OR 2 “fruit puree eggs” (1/2 cup mashed banana, applesauce, or pumpkin puree).
  • Heaping 1/3 cup raw honey if you have older kids used to sweeter things, you can bump this up to ½ cup for sure
  • ½ cup dried fruit such as dried cherries chopped figs or dates, raisins, goji berries, etc.
  • ¼ cup raw cacao nibs
  • 1 tsp almond extract vanilla extract would work too if that is all you have
  • ½ tsp sea salt if your nuts are salted you can skip this ingredient

Instructions

  • Pre-heat the oven to 350 degrees.
  • Everything into a medium mixing bowl, and stir to combine. Form the cookie dough into the size cookies you want. These will not spread out, so just roll, and flatten into a disk, and set them on a Silpat or parchment paper lined baking sheet.
  • Bake at 350 degrees for 18-19 minutes. Check the cookies around the 15 minute mark in case our ovens run differently. Cool on the pan for a few minutes, and then transfer to a cooling rack.

 

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How To Make Soaked Baked Oatmeal :: A framework for a nutritious baked oatmeal that you can flavor any way you choose!

August 30, 2018

Learn how to make traditionally soaked baked oatmeal using a framework of nutritious ingredients that you can flavor any way you choose!

So, are we easing in yet?

Back to school rhythms? While my household definitely longs for the routine of school by September, we do tend to still cling to summer and the warm air for a bit longer. Before we know it, hats and scarves will be out, so for now…we enjoy our beach-y sunsets and the warm sand in our toes.

Breakfast staples for the school year

As always in using this space to write, I’m hoping to keep my recipes this fall super relatable, sustainable, and *practical.* I love finding super fun, “over the top” recipes to play with, but quite frankly in this season of life I very much get you, dear momma. With a 9, 7, and 5 year old at home, working from home, and everything that goes along with those items, I just need my life to have a flow. A rhythm. And a few ounces of practicality. And that includes having some breakfast staples that I don’t have to think too hard about.

Bake once, eat twice…

Or three times! This mindset is a game changer for so many busy families. Baked oatmeal is one of those breakfast staples that just about any kid will eat *and* just so happens to make enough for at least 2 breakfasts for most small to medium sized families. I’m also willing to bet larger families can double this into two 9×13 pans and have enough for 2 meals – if you have the oven on, you might as well do double time!

A baked oatmeal framework

There are so many different ways to dress up baked oatmeal. Keeping your baked oatmeal breakfast menu rotation full of variety is what will keep everyone from getting bored of having “the same thing” every week. This also ensures keeping the humble oat as budget friendly as we brag about it being. So the base of your baked oatmeal is always the same, but we can change up the flavor! You won’t find our winter baked oatmeal loaded up with fresh blueberries or peaches, because summer fruit is triple the price here in the winter, and that just isn’t sustainable. Instead, in the wintertime, you’ll find our baked oat slices filled with fresh apples or bananas, or  sprinkled with dried fruit like raisins or cranberries that you can get year ’round.

More than just oatmeal

This is loaded oatmeal! And by that I mean filled to the brim with *balance.* Satiating and filling fats and protein from the nuts, seeds, eggs, and coconut milk (or milk), along with the slow burning fiber filled oats will make this breakfast last way past the first school hour of the day. And for so many kids, that is HUGE. Make every bite of their breakfast count – it is all packed into these little oatmeal squares.

Why soaked?

In short, it is what your ancestors would have done with any grains. Soaking any grain in an acid medium, such as yogurt, buttermilk, kefir, whey, lemon juice, or vinegar reduces anti-nutrients like phytic acid and enzyme inhibitors (which all grains contain). Grains have gotten a bit of a bad rap in the last decade or so, and while I think many Americans “over grain” their plates, eating it way more frequently than our ancestors would have, they do serve purpose in our diets if there isn’t a true food allergy present. Whole grains, like oats, contain an impressive nutrient profile, so long as you don’t cover up those nutrients by eating them without soaking first.  Just a couple minutes to add the oats and acid to your mixing bowl the night before is really all you need. It actually helps with prep time the next day since that part of the recipe is already in the bowl!

Onto the flavor choices!

They are truly endless. You can keep it as basic as can be with just a bit of honey and cinnamon, or dress  it up with pumpkin and apples for the fall, cranberries for winter, strawberries in the spring, and peaches for the summer! Just follow the basic frame work, and here are some ideas to change flavors up:

  • apples
  • pears
  • bananas (cinnamon and bananas is seriously amazing!)
  • raisins
  • cranberries (Fresh or dried – and try almond extract versus the vanilla. So good!)
  • pumpkin or butternut squashes (cinnamon or pumpkin pie spice blends work well here!)
  • strawberries
  • cherries
  • blueberries (Fresh or dried)
  • peaches
  • raspberries
  • Or, skip the fruit, and go with more of a maple flavor using syrup instead of honey, or use honey and cinnamon for flavoring your baked oatmeal. Sometimes less is more, and the girls love just cinnamon baked oatmeal too!

Add in options

I kept the nuts and seeds section of the recipe pretty general, so that you can change that part up too. Different nuts and seeds have different nutrient components, so it is nice to have some variety there. And since nuts and seeds have anti-nutrients like phytic acid just like grains, I do prefer to use soaked/dehydrated or sprouted nuts and seeds. You can soak/dehydrate yourself, or buy them sprouted (here you can find already sprouted seeds or sprouted nuts). I usually buy the organic nuts or seeds at Costco and just soak/dehydrate myself to save on my budget. If you have a nut free household, all seeds works just fine, or you can swap the nuts/seeds for shredded coconut or more oats. Directions for doing this is right in the recipe. Here are some nut/seed ideas to try:

A note on sweeteners and amount…

While 1/2 cup of sweetener may feel like “a lot,” keep in mind this is spread out across an entire 9×13 pan of baked oatmeal – it’s a lot of baked oatmeal. The half cup of honey leaves this baked oatmeal with a nice, mild sweetness. If you have older children used to sweeter foods, you may want to add a bit more. Or bake it off this way, and you can drizzle a little honey on the top of theirs if they mention that it doesn’t taste sweet to them. You can use whatever sweetener you feel comfortable using – honey, pure maple syrup, etc. I do like to use coconut sugar lately because we love the warm taste, and it has a lower glycemic index. Keep in mind coconut sugar does make the baked oatmeal darker in color because of the coconut sugar’s darker color. It just looks more rich to me. Pictured in this post is a combination of honey and maple syrup.

How to freeze and re-heat leftover baked oatmeal

Because that is really why we are here right?! To learn how to make a breakfast that serves itself twice!

  1. Completely cool the baked oatmeal.
  2. Cut the baked oatmeal into the sized servings you want.
  3. Individually wrap each slice of baked oatmeal with plastic wrap (you can use beeswax wrap if you wish), and then place them into a freezer bag. This will ensure they don’t get freezer burn. Alternatively, you can just put the squares into a freezer bag without individually wrapping them. If you plan to use the baked oatmeal within 2 weeks, you are not likely to get the freezer burn. If you plan to have them frozen for over 2 weeks, my suggestion is preventing the freezer burn, and using the wrap.
  4. The night before you want to serve the frozen leftover baked oatmeal, take the servings out of the freezer, and set them on the counter to thaw out. They will be thawed by morning and ready to warm up!
  5. To warm up the thawed out baked oatmeal, I like to place the servings on a baking sheet and set the baking sheet in a cold oven. Turn the oven on to pre-heat to 350 degrees. By the time the oven pre-heats, the baked oatmeal is gently warmed up! You can turn the oven off, and serve.

Print Recipe
5 from 21 votes

How To Make Soaked Baked Oatmeal

Learn how to make traditionally soaked baked oatmeal using a framework of nutritious ingredients that you can flavor any way you choose!
Prep Time10 mins
Cook Time55 mins
Soak8 hrs
Total Time1 hr 5 mins
Course: Breakfast
Cuisine: American
Keyword: baked oatmeal recipe, how to make baked oatmeal, soaked baked oatmeal
Servings: 8 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 5 cups oats Not quick cooking oats. If you are gluten free, be sure your oats say they are gluten free like THESE
  • 2 ½ cups full fat coconut milk or raw milk
  • ½ cup unsweetened full fat coconut yogurt or dairy yogurt. (Our grocer carries the large 32oz tubs of So Delicious plain coconut yogurt which is what I use.)
  • 2 cups of nuts or seeds of choice chopped (I buzz them up in my food processor quick. I like to use soaked/dehydrated nuts for best digestion. *OR* you can skip the nuts/seeds and add in 1 more cup of oats to the soaking process. *OR* you can skip the nuts/seeds and add in 1-2 cups of unsweetened shredded coconut. A mix of nuts/seeds and shredded coconut works too.)
  • 2 tbsp chia seeds
  • 1 tbsp flaxseed meal
  • 8 eggs
  • ½ cup sweetener of choice Raw honey, maple syrup, coconut sugar, etc
  • 1 tbsp vanilla extract
  • 1-4 tsp cinnamon depending on the fruit you are using – I like more with apples, bananas, pears, or raisins. And less if using berries and peaches
  • 3 tsp aluminum free baking powder
  • 1 ½ - 2 cups of fresh fruit OR 1 cup dried fruit (see above notes for ideas!)

Instructions

  • Soak the oats 8-24 hours before baking. The day before you want to make this for breakfast, put the oats, coconut milk, and yogurt in a medium mixing bowl, stir to combine, and cover with a towel to soak overnight. You can also butter your 9x13 baking dish the night before so it’s ready.
  • In the morning, preheat the oven to 350 degrees.
  • Add everything EXCEPT the fruit to the soaked oats, and mix in thoroughly.
  • Fold the fruit into the batter, and pour the batter into the buttered the buttered baking dish.
  • Bake at 350 degrees for 50-55 minutes, until the top is lightly browned. You can use the toothpick method to make sure the middle is set – it should come out clean if the baked oatmeal is done cooking.

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Paleo Cinnamon Raisin Zucchini Muffins :: Gluten Free, Grain Free, Dairy Free, Nut Free

August 9, 2018

Put your summer produce to work in these super soft, power packed paleo cinnamon raisin zucchini 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.

Weekend escapes!

We have spent the last few weekends escaping to our favorite Lake Michigan shoreline spots both up North and South of us, soaking in as much sand and lake time as we can before that school bell rings!

Portable nourishment

One of my tricks to keep the food real for travel is taking a bit of time before we leave to prep a bit of food. Not only does this save money, but it keeps us from needing to eat out where there may be questionable ingredients. I’m not against heading out to eat here and there (we have done this, still do this, and ENJOY it!), but in my house, going out to eat is an occasional treat, so I’ve got to have some recipes up my sleeve that travel well and will keep my busy girls sustained for all of their adventures!

Breakfast on the go

Last week, I perfected these grain free zucchini muffins using a pile of zucchini I picked up. The recipe testing I worked on made for a fantastic, portable breakfast for us while we headed up North for the weekend, and the girls just loved these sweet little muffins.

Revisiting an old recipe…

Some of you that have been around here long enough might know that I already have a gluten free cinnamon raisin zucchini muffin here on the blog! I hesitated posting this recipe because of that, but because the ingredient amounts are quite different to accommodate the grain and dairy free nature, and because I have had a number of readers ask how to swap the flours in that recipe for grain free, I decided it would be worth investing some time for those of you that truly need a grain free and dairy free version. If you tolerate grains and dairy, and like my original gluten free version, these muffins taste exactly like those! If you like to change things up, and get some variety of nutrients into your diet by using different flours, give this one a try! You’ll see it is just as easy, feels just as soft, and tastes amazing.

On that note…some flour tips!

In the recipe as written, I’ve given you 2 grain free options for the flours. I have baked both of these versions at least twice each, and I love both – truly. So, pick which one fits your diet requirements the best. I tend to opt for the combo of cassava with almond flour just because I like the added protein/fat that the almond flour brings. However, I do understand there are those of you with either nut allergy and can’t have almond flour, and so there is a cassava flour only option too. Note that I have tried this recipe with a combo of cassava and coconut flours and the results weren’t my favorite. It worked, but it wasn’t my favorite.

Why cassava flour?

Cassava flour is dried and ground up yucca. Yucca is a ground tuber that is a good source of fiber, folate, and potassium. Cassava flour is also a great source of PRE-biotics, which feed the good bacteria in your gut so that your gut flora can stay at a healthy population and thrive. Not only is cassava flour a healthy, grain free choice for baking, it creates fantastic baking results. Instead of dense, dry grain free baked goods, cassava flour muffins are light and fluffy. The only way I can describe it to help you understand, is that it feels the closest to a muffin with gluten as you can get!

Freezer friendly?

Absolutely! If you have an abundance of zucchini from your garden, or find a steal of a deal at the farmer’s market while zucchini is in season, camp out for a couple hours in your kitchen and stash some zucchini muffins away for the school year. It will make for a quick morning breakfast, OR lunchbox addition to go with a thermos of soup. To freeze these muffins, cool them completely first, and then put them in a freezer bag to freeze. When I thaw out muffins, I just leave them on the counter overnight, or pop them in a warm oven for a bit. You can put them in a lunchbox frozen and they will thaw by lunchtime.

A  note on the “sweet”

You can definitely play around with the amount of “sweet” in this recipe, as well as the source. I enjoy coconut sugar for the taste and the lower glycemic index, but bake with raw honey or real maple syrup sometimes too. If that is what you have, go for it. If you have real little ones in the house, I would back off the sweet to about quarter of a cup. They won’t know any better, and that what I do often with my girls still.

Print Recipe
5 from 18 votes

Paleo Cinnamon Raisin Zucchini Muffins

Put your summer produce to work in these super soft, power packed paleo cinnamon raisin zucchini muffins!
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Breakfast
Cuisine: American
Keyword: Paleo cinnamon raisin muffins, Paleo zucchini muffins, zucchini muffin recipe
Servings: 12 muffins

Ingredients

  • 3 eggs
  • ¼ cup full fat plain coconut yogurt or coconut milk I get 32oz tubs of plain full fat So Delicious Coconut Yogurt at the store
  • cup olive oil avocado oil or melted coconut oil/butter would be fine too
  • 1/3 cup coconut sugar If you have real little ones around you can get away with 1/4 cup for sure. Raw honey or pure maple syrup would work here too.
  • 1 TB apple cider vinegar
  • 2 tsp vanilla extract
  • 1 ½ cups of cassava flour OR 1 cup cassava flour plus 1 cup blanched almond flour works lovely too if you can tolerate nuts (This is also my favorite version. Please note that brand of cassava flour DOES matter. I use THIS brand – if you use a different brand, you may get different results – that has always been the case for me with cassava.)
  • 1 tsp aluminum free baking powder
  • 1 tsp baking soda
  • ¼ tsp sea salt
  • 1 TB cinnamon
  • 2 cups packed shredded zucchini
  • ½ cup raisins

Instructions

  • Preheat the oven to 350 degrees and line your muffin tin with silicone muffin liners or grease them with butter or coconut oil.
  • Blend the eggs, coconut yogurt, olive oil, coconut sugar, vinegar, and vanilla extract in a medium mixing bowl for 1 minute.
  • Add the flour, baking powder, baking soda, sea salt, and cinnamon and blend until combined. It will feel a bit dry but the zucchini will provide plenty of moisture - do not add more liquid!
  • Stir the shredded zucchini and raisins into the batter with a spatula.
  • Scoop the batter into a 12 cup muffin tin and bake at 350 degrees for 35 minutes. Cool the muffins in the pan for 5 minutes and then remove the muffins to a cooling rack to cool the rest of the way.

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Paleo Strawberry Chia Jam Muffins :: Grain & Dairy Free :: Works With ANY Flavor Chia Jam!

June 28, 2018

Sweet strawberry chia jam swirled into soft Paleo muffins, perfect for breakfast on the go!

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 night paradise

This really has nothing to do with strawberry chia jam muffins, but we’re right in the thick of summer, and we are pretty much parked at the Lake Michigan shoreline daily! That warm powdery sand and crystal clear fresh water makes for the best evening playground to wear out kids of every age for bedtime, and we take full advantage of it being right in our backyard!

A new breakfast option!

We picked strawberries last week, and boy this heat has them turning so fast! I used the last bit of strawberries that were turning too fast to make some chia jam so that it wouldn’t go to waste, and as one of my girls was spreading it on her banana muffin for breakfast one morning, I had an idea! That chia jam would be so amazing swirled right up into a breakfast muffin!

Summer’s best produce jammed up…chia style!

I was pretty late to the party jumping onto the chia jam train. I know it’s all the rage, but there was just something about that once a year task of choosing a summer fruit and cooking it down for jam that was so satisfying! Last year I just didn’t have the kitchen time to spend making traditional jam for our strawberries, and really fell in love with making them into chia jam.

No strawberries? No problem!

This muffin recipe will really work with whatever chia jams you are making this summer, and better yet, if you are jamming up the traditional way, that jam will work too! Really any summer fruit will work just fine!

Texture perfection!

Almost tipping on the addicting side of things, the texture of these muffins are perfectly soft and satisfying. You’ll never know they aren’t loaded with gluten! Not only are they gluten free, they are free of grain too for those following more of a Paleo lifestyle or need to avoid grains for gut healing.

Some notes on the jam

If you have already canned your favorite summer fruit jam, you can use that for this recipe! Or, if you are done picking fruit, and only have store bought jam on hand, you could use that too. The chia jam recipe I will leave in this post is a super basic chia jam – always about a cup of fruit to a tablespoon of chia seed and sweetener to taste. I think if you have some real little guys in the house you could get away with just a half or so tablespoon of the honey for that jam. If you are going to use store bought, just watch the ingredient list and be sure there isn’t anything funky added to the list.

Muffin ingredient swaps notes

I haven’t tried these muffins egg free, but if you don’t tolerate eggs, I do think a couple gelatin or chia “eggs” would work in here. There are only 2 eggs in the whole recipe so that usually swaps out ok. The muffins might not puff up as much since the eggs make that happen, but they will hold together and still taste really good. The only flour swap that I have made is the Namaste Gluten Free Flour – that will work to swap for all of the cassava, almond, and coconut flours if you happen to have that on hand and prefer to use that. I love the nutritional profile that the specialty flours give to add to breakfast, so that is why I love those other flours. If you are nut free, I do think that using all cassava flour would work.

Ohhh yes they are freezer friendly!

As you move through your summer, picking and enjoying all the special fruit that the warm summer months have to offer, make a batch of chia jam muffins to preserve the fruit! Stashing them away will make your school morning breakfasts easy peasy come fall! To freeze, simply let the muffins cool completely to room temperature, and then put them in a freezer bag. The texture stays super soft even after they thaw out!

Print Recipe
5 from 1 vote

Paleo Strawberry Chia Jam Muffins

Sweet strawberry chia jam swirled into soft Paleo muffins, perfect for breakfast on the go!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Keyword: Paleo strawberry chia jam muffin recipe, Paleo strawberry muffins, strawberry chia jam
Servings: 16 muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

FOR THE CHIA JAM ::

  • 1 cup quartered strawberries
  • 1-2 tbsp honey or pure maple syrup
  • 1 tbsp chia seeds

FOR THE MUFFINS ::

Instructions

MAKE THE CHIA JAM ::

  • Put the strawberries and maple syrup in a small saucepan over medium heat. Squish the strawberries with a potato masher and let them cook down and break apart over medium/medium-low heat for about 8 minutes. Pour the chia seeds into a small jar, pour the cooked strawberries over the top, and stir to combine. Place the jam in the fridge to set up. This will take an hour to cool off and set up.

FOR MUFFINS ::

  • When you are ready to make the muffins, pre-heat the oven to 350 degrees.
  • Blend the oil, honey, vanilla, and eggs in a medium mixing bowl for 2 minutes.
  • Add the milk, yogurt, flours, baking powder, baking soda, and sea salt and blend to combine.
  • In a separate small bowl, stir together the diced strawberries with the strawberry chia jam, and then fold the jam/strawberry mixture into your batter. Don’t stir this too much – you are going for more of a swirled look.
  • Scoop the batter into silicone muffin cups or paper muffin cup lined muffin pan, and bake at 350 degrees for 25 minutes. Recipe makes about 16 muffins. Let the muffins cool the pan for 5 minutes, and then put them on a cooling rack to cool completely. They will come out of the paper liners or silicone cups the best when completely cooled.

Notes

if using your own jam, you will need ½ cup total jam – this chia jam recipe makes exactly ½ cup

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On-The-Go Instant Pot® Mini Frittatas :: 5 Minute Pressure Cook Time, Freezer Friendly, and Dairy Free!

April 14, 2018

Keep real food on the menu despite your busy schedule with on-the-go Instant Pot mini Frittatas!

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A different kind of busy…

We are well beyond babyhood seasons in my household. I remember thinking during those first years with milk stained yoga pants, “5 day hair,” and 2am nursings that this thing must get easier each year. It has to, right?!

Every stage of motherhood has a “busy.”

It changes. It is definitely not as sleepless. And it certainly isn’t as exhausting and desperate. But it is not less “busy.” Instead of a endless rocking, it turns into endless life training. These little people that I am responsible for are navigating society, and I’ll be darned if they aren’t going to be positive, contributing members of the community with hearts that know how to treat other people. Even though I enjoy full nights of sleep again (yes, dear newborn momma, you will sleep again!), life is still filled with schedules, routines, and life training. And I wouldn’t trade it for anything.

Real food goals, momma mental sanity, and busy kids

It does your littles zero good, dear momma, when you are so stretched that you are exhausted beyond function getting real food on the table for every meal. It also doesn’t do the family any good if we are serving sugary cereal at the breakfast table each day. There IS a happy medium. You don’t have to prepare a 5 course meal every day, and you don’t have to settle for convenience foods just to maintain a little mental sanity. You WILL have those days that completely fall apart, and it is so nice to have some real food menu options in your back pocket so you can keep wholesome food in your kids, and deal with the flow that life hands you.

Breakfast goals for busy moms that have real food menu goals

Alright! Take some notes, dear momma…this is as real as it gets from my real home to yours!

  • Have a weekly menu rotation, and keep it simple. Fit your menu to your family tastes – there is no one right way. There is a weekly breakfast menu printable on this post, along with what a typical school week looks like for my family. You can have a breakfast rotation and still keep things interesting with variety – you can see that in our menu rotation. Fruit and veggies change with the season changes, etc.
  • Take advantage of your freezer. Mini pancakes, breakfast cookies, waffles, baked oatmeal cups, and muffins all freeze up so well. I always say, if I’m going to be baking, I might as well do double duty. Bake for Saturday morning breakfast, and keep the leftovers for Tuesday or Wednesday in the heat of the busy week. The mini frittatas in this post freeze well too!
  • Have a granola stash. Always my go-to when my morning plans have been shot! Keep a container of granola in the pantry to eat with a splash of raw milk or coconut milk, or to crumble over yogurt or coconut yogurt. There are loads of granola recipes on this blog – just use the search bar at the top and search “granola” and you will find them. Some of our favorites are Simple Cinnamon Granola, Grain Free Apple Cinnamon Granola, Morning Glory Granola, and Blueberry Granola.
  • Utilize a prep day, or prep the night before. I rarely get prep days these days. I do most of my breakfast prep the night before. Chop veggies, get dry ingredients into mixing bowl, use the Instant Pot to pre-cook potatoes to make crispy hash in the morning. And these mini frittatas! You can prep them in the little cups the night before!
  • Don’t underestimate dinner leftovers! My kiddos KNOW that momma gets the dinner leftovers for her breakfast usually! Mine!

Instant Pot game changer!

I feel like I am still just scratching the surface for using my IP regularly, but I’m getting there. I’ve been on a kick for quick breakfasts that travel well in the car lately thanks to my 4 year old that likes to linger in the morning…Instant Pot egg fritattas have been SO nice to have on hand for her! There is a recipe for egg muffins in my cookbook, Nourished Beginnings that I use for her – A LOT. But one morning, I just simply forgot to get the oven going, and didn’t have the time to make them. Enter the Instant Pot!

5 minutes all around!

Five minute prep that can be put into the mason jars or ramekins the night before? Check! Five minute pressure cook? Check! My biggest goal for these frittatas was for them to be just as fast in prep time as they are in cook time. Use simple veggies that chop quick – no extra pan saute time included. I just don’t have time for that on a school morning. I literally want to dump it in a bowl, whisk, and pour. In fact, I have been prepping the egg mixture in my big 4 cup liquid measuring cup so I can just whisk it, and pour right into the cups. One less mixing bowl to clean!

Cooking container notes

So far, I have 2 options that cook well, and fit in the Instant Pot. I’m sure there are more, but this is what I’ve been using.

Change it up!

The possibilities are endless really. The base of the egg mixture is nice and flavored with onion and garlic powder so you don’t have to spend time chopping and sauteing that for this dish. Here are some ideas to mix things up in the veggie/protein department!

  • Swap any of the veggies for mushrooms, kale, asparagus, or broccoli. I do love the flavor that bell peppers give, so I tend to leave those in, and just swap the spinach for something new to keep things interesting.
  • Swap the bacon for cooked sausage, beef, or whatever protein you have around. You can also leave this out if you don’t have any around. I love the flavor that the bacon or sausage give!
  • Cheese! Two ways! You can either 1.) melt it up on top when the frittatas are done cooking, OR 2.) whisk it into the egg mixture so it is cheesy throughout. And I’m 100% sure there is no one stopping you from doing both! Just sayin’ 😉

Freezer tips

If you have chickens that are producing an abundance of eggs, or you snag a sweet deal at the farmer’s market on some farm fresh eggs, you can utilize your freezer to use them up! Just batch up these mini frittatas and freeze them. Simply slide them out of their container, let them cool completely, and then pop them into freezer bags.  You can thaw them out on the counter overnight and then pop them into the oven to warm through in the morning.

Print Recipe
5 from 19 votes

On-The-Go Instant Pot® Mini Frittatas

Keep real food on the menu despite your busy schedule with on-the-go Instant Pot mini Frittatas!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Keyword: Instant Pot egg bites, Instant Pot eggs, Instant Pot mini fritattatas
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 6 large eggs if your eggs are on the small size you might need 7 or 8
  • ¼ cup coconut milk Raw milk works too if that is what you have. If you are using duck eggs, I have found that I like using a bit more milk since they are denser – use more like heaping 1/4 cup if you are using duck eggs
  • 1 tbsp olive oil
  • ½ tsp sea salt
  • ¼ tsp pepper
  • ½ tsp onion powder
  • ¼ tsp garlic powder
  • ¼ cup diced bell pepper
  • ¼ cup chopped baby spinach
  • 1-2 slices of bacon cooked and chopped

Instructions

  • Fill the liner of your Instant Pot with 1 cup of water, and set the Trivet at the bottom.
  • Butter four 8oz wide mouth mason jars or ramekins<. I think coconut oil or ghee would work here if you can’t have butter. I did try avocado oil spray once and felt like it stuck to the mason jars more just FYI.
  • Whisk the eggs, milk, oil, and seasonings until frothy. I have been whisking everything in my 4-cup liquid measuring cup so it is easy to pour into the jars.
  • Whisk in the veggies and bacon, and then pour the egg mixture into the mason jars or ramekins, dividing it equally between the 4 jars.
  • Set the mason jars on the trivet in the Instant Pot, close the lid, seal the valve, and press “Manual.” Keep the pressure at “High,” and bring the time down to 5 minutes. The Instant Pot will automatically turn on, coming to pressure within a few minutes, and then will count down the 5 minutes. When the timer beeps that the 5 minutes is done, you can release the pressure at the valve and open the lid. Use tongs to take the jars out. The jars and ramekins are cool enough to touch within a few minutes of being out of the IP.
  • At this point, you can either lid your egg cups for on-the-go, eat them right there, or you can slide them out for either eating, or freezer storage. To freeze the egg frittatas, slide the egg out and let it cool completely before putting them into freezer bags.

More fast, real food breakfast ideas you might like!