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Gluten Free Blueberry Muffins

August 15, 2019

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

Gluten Free Blueberry Muffins

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

Summer blueberry bliss…and a new RGN project!

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

Gluten Free Blueberry Muffins

On to the blueberries!

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

Gluten Free Blueberry Muffins

My school morning blueberry muffin checklist…

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

Gluten Free Blueberry Muffins

Because flavor matters…

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

Gluten Free Blueberry Muffins

Fruit swaps?!

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

Gluten Free Blueberry Muffins

Flour swaps

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

Gluten Free Blueberry Muffins

A new journey…

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

Gluten Free Blueberry Muffins
Gluten Free Blueberry Muffins
Print Recipe
5 from 7 votes

Gluten Free Blueberry Muffins

Author: Renee Kohley – Raising Generation Nourished

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!

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

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

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 4 ½ cups sprouted rolled oats
  • 1 cup buckwheat groats
  • 1 cup hulled millet
  • 1 cup almonds
  • 1 cup walnuts
  • 1 cup sunflower seeds
  • ¼ cup chia seeds
  • ¼ cup coconut sugar
  • ½ cup coconut oil
  • ¾ cup raw honey
  • 2 tsp vanilla extract
  • 2 tsp almond extract

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

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 14 votes

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

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 2 cups oat bran
  • 1 cup Namaste Gluten Free Flour blend
  • 1 ½ tbsp apple cider vinegar
  • 1 ½ cup coconut milk (if you tolerate dairy, raw milk works fine here too. If you have access to quality buttermilk you can use that instead of the vinegar/milk combo to make buttermilk)
  • 3 eggs
  • ½ cup coconut sugar
  • 2 tsp vanilla extract
  • 1 tsp aluminum free baking powder
  • 1 tsp baking soda
  • ½ tsp sea salt
  • Optional ½ – ¾ cup dried fruit if you like chopped apricots or figs are our favorite. See the list above for other choices – raisins work just fine too.

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

Author: Renee Kohley – Raising Generation Nourished

Ingredients

FOR THE BUCKWHEAT PANCAKE MINI MUFFINS ::

  • 2 cups buckwheat flour
  • 2 cups coconut milk or raw milk
  • 1 tbsp apple cider vinegar
  • 1 tsp sea salt
  • ¼ cup tapioca flour
  • ¼ – 1/3 cup coconut sugar
  • 2 tbsp melted butter or coconut oil
  • 4 tsp vanilla extract
  • 3 tsp aluminum free baking powder

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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Dinner Ideas Lunch Ideas Nourishing Staples Real Food 101 Real Food Tips school lunches Soup

Spring Onion Soup

April 3, 2019

Spring onion soup made sweet and mild, perfect for sipping on a cool spring day!

It’s no secret that spring takes it’s good ‘ol time sprouting around here…

We bounce between winter coats and boots one weekend to hoodies and tennis shoes the next! While we await a more consistent warmer spring air around these parts, I’ll share one more warming soup for the spring season.

What are spring onions?

Spring onions (also called scallions) are just early onions, harvested before the onion bulb forms. You can find spring onions with a slightly larger bulb than what is pictured here if you can find them at farmer’s markets. This is more typical of what I can find organic in a grocery store around here, and either works great for this soup. Spring onions have more of a mild onion flavor, so we love eating them raw on salads in the summer, and it makes for a very sweet and mild onion soup – perfect for adults and kids alike.

The process…

This spring onion soup couldn’t get any simpler as far as ingredients go. A simple potato crisped to perfection for flavor in sweet butter. A gentle and flavor enhancing saute, and a quick simmer with some fresh baby spinach for color and nutrients. A blend through with an immersion blender or in your regular blender, and you have a super smooth, sip-able soup for your mug, or the kids’ tea cups that will warm your belly and nourish your body with spring at it’s best.

But will the kids like it?

If you have older kids that enjoy a French Onion soup, they will love this mild onion soup flavor. If you have little guys, say age 3 and under (even your 9 month old’s are in this category – perfectly safe to try if baby has started some bone broth and veggies just fine!), I say ladle some of this gentle soup into a little tea cup with a straw and let them have at it. Introducing my babies to veggie soup purees from very young is, I’m almost positive, why they accept just about any new veggie soup puree I put in front of them. Including this one, which was a new soup for them. “New” foods can be a struggle for ages 3-6, and my 5 year old was not an exception. She did ask what it was, but knew that she just had to take a couple of “polite bites” to try the new food, and if she wasn’t a fan she could be done. As it turns, out she slurped down 2 small bowl-fulls and asked for it in her thermos for school. My oldest asked if there was any left the next morning for breakfast…like her momma, she is becoming, I tell ya!

Breakfast soup?

This beautiful and delicious spring onion soup has been a favorite breakfast of mine over the last month while I’ve perfected my ingredient ratios for you. Super hot in a mug with a side of hard boiled eggs and a muffin to be exact! Bone broth rich soup is a wonderful way to start the day, and truth be told, as the weather turns warmer, I’ll be swapping my breakfast soups for smoothies more often, so I’m savoring all I can of this beautiful season.

Topping ideas

SO many possibilities here! Our favorite so far has been the sweet and salty bite of shaved Parmesan or your favorite cheese on top. If you don’t tolerate cheese, you can add some nutritional yeast flakes during blending to add the cheesy bite. We also loved a swirl of tangy coconut yogurt. You could do sour cream if you wish too. A sprinkle of sunflower seeds gives great crunch as well.

Freeze-able?

If you see an abundance of spring onions this season at your farmer’s market for those amazing in season prices, take advantage and double or triple this soup up. It freezes fantastic, and I even think the flavor enhances with time!

Print Recipe
5 from 15 votes

Spring Onion Soup

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 3-4 tbsp butter, ghee, or olive oil to cook in
  • 1 russet potato cubed
  • 4 bunches of spring onion chopped, including whites and greens included)
  • 1-2 cloves of garlic coarsely chopped
  • ½ cup white wine
  • 1 quart bone broth
  • 3 handfuls of baby spinach
  • Sea salt & pepper to taste
  • Garnish with cheese of your choice, or dollop of sour cream or coconut yogurt

Instructions

  • Melt the butter in a soup pot over medium high heat, and add the potatoes with a big pinch of sea salt. Cook until the potatoes start to slightly brown and crisp. This will take a good 5-10 minutes depending on how big you cubed your potatoes.
  • Add the spring onion and garlic, stir, and cook over medium heat for a few minutes until fragrant and the spring onion wilts and the whites soften.
  • Pour in the wine, scrape up any bits at the bottom of the soup pot, and lightly simmer for one minute.
  • Add the bone broth and spinach and simmer for 5 minutes.
  • Turn off the heat, blend the soup with your immersion blender or regular blender, and then sea salt and pepper the soup to your taste.
  • Top the soup with your choice of cheese or a dollop of sour cream.

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Spring Instant Pot White Bean Soup :: Stovetop Directions Included!

March 28, 2019

Light and refreshing spring flavors, creamy and comforting without being heavy, this Instant Pot White Bean Soup is your answer to cool spring days!

We had our feet in Lake Michigan this weekend!

Well, let me rephrase that…my Michigan born and bred kids had their feet in the “just starting to thaw” Lake Michigan waters that were registering in at an invigorating 32 degrees Fahrenheit 🙂 I enjoyed my thermos of coffee from ashore in my winter boots! They are like a moth to a flame to this beach, and I love watching them enjoy it in every season!

Cool spring days meals

Spring has a way of really messing with us here along the lakeshore. We see that sun finally peeking out, and most Michiganders trade snow boots for beach flip flops at a mere 40 degrees. The girls saw the slightest bit of water thawed at the lake, and their boots and socks were off faster than I could say “barley thawed.” The sun is deceiving with chilly air still hanging around, so warm meals with spring freshness has become a bit of an expertise of mine.

The key to warm spring meals…

Despite the cool air, our body clocks definitely still shift in the spring. So the key for me has been to invite those fresh spring flavors into light spring soups. We enjoy spring Nettles and garlic in this roasted asparagus and garlic stinging nettle soup. We make fresh skillets of spring veggies, and this spring I’ve been using my Instant Pot a bit more since, well…life, right?! I created this Instant Pot leek asparagus soup with fresh lemon that we have been literally guzzling by the mug full weekly – it is so addicting! And this week, we enjoyed this lighter version of bean soup.

More…soup?!

Ummm yes, because, at least where I live, March is notorious for spring colds, the last of the flu viruses, and various other bugs that kids like to pick up. Packing nourishing, healing bone broth based soups in our lunchboxes for school, or soup bowls for dinner is vital at this time of year. If you have never made bone broth before, please check out how easy it is to make with these recipes either in your Instant Pot OR slow cooker!

Creamy and comforting bean soup without the heaviness…just in time for spring!

Because I really do feel the shift from winter to spring – while we crave those heavier comfort foods during the cold winter months, our bodies shift in the spring to the desire of refreshing spring food. This brothy soup is light and airy, with a bit of creaminess to the broth for comforting and amazing texture. Kids tend to like soups with a creamier feel, and this one will not disappoint. The spring dill and bright lemon juice finish at the end is fantastic.

Instant Pot OR Stovetop!

Because I’m hearing from more of you on my last IP post that stovetop is still your main cooking jam, and I *big puffy heart* love that! You are my people! I love my stovetop cooking, and while my Instant Pot has made it’s way to a permanent spot on the counter, if I have the time, I will choose the stovetop every time. Please see the Stovetop directions below to adapt this recipe to how you cook!

Print Recipe
5 from 17 votes

Spring Instant Pot White Bean Soup :: Stovetop Directions Included!

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 2 cups dry navy beans
  • 1 tsp sea salt
  • 3-4 tbsp butter to cook in bacon grease, olive oil, ghee, or other cooking fat of your choice will be fine
  • ½ large onion diced
  • 1 large carrot or parsnip peeled and diced
  • 1 large celery stalk diced
  • 2-3 cloves of garlic minced
  • ½ tsp sweet paprika
  • ½ tsp dried dill
  • A pinch to 1/4 or more tsp of red pepper flakes depending on your heat preference this amount leaves the soup with a very mild kid friendly heat.
  • 1 ½ quarts bone broth
  • Juice of ½ lemon about 1-2 tbsp
  • 1 bunch lacinato kale de-ribbed and chopped
  • Sea salt and pepper to taste

Instructions

INSTANT POT METHOD

  • Put the 2 cups of dry navy beans and sea salt in a medium bowl with warm water to cover by 2-3 inches. Let the beans soak for 8-10 hours, then rinse and strain and set them aside until they are ready to add to the IP.
  • Turn the Instant Pot on to “Saute,” add the butter to melt, and then add the onion, carrot, and celery with a pinch of sea salt. Saute for 5-7 minutes until fragrant and soft.
  • Add the garlic, paprika, dill, and red pepper flakes, stir and saute for 1 minute. Turn the IP to “Off.”
  • Pour the drained beans and bone broth into the IP, stir to combine, put the IP lid on, and turn the valve to closed.
  • Turn the Instant Pot on to “Soup,” and leave the time at 30 minutes. The Instant Pot will automatically turn on, and will take about 10ish minutes to come to pressure (depending on how cold your broth is) before counting down the 30 minutes. When the time beeps that the 30 minutes is done, turn the Instant Pot “Off,” and leave the valve closed and lid on to naturally let the pressure release. This gives the beans time to finish cooking and locks flavor in. After about 15 minutes, you can open the lid.
  • Ladle out about half the soup, puree it in a blender or with a hand-held immersion blender, and return the pureed soup to the pot. Add the lemon juice and kale to the soup and stir. The heat from the soup will wilt the kale, and you can season your soup with salt and pepper to your taste.

STOVETOP METHOD

  • Put the 2 cups of dry navy beans and sea salt in a medium bowl with warm water to cover by 2-3 inches. Let the beans soak for 8-10 hours, then rinse and strain and set them aside until they are ready to add to the soup.
  • Warm a soup pot over medium heat, add the butter to melt, and then add the onion, carrot, and celery with a pinch of sea salt. Saute for 5-7 minutes until fragrant and soft.
  • Add the garlic, paprika, dill, and red pepper flakes, stir and saute for 1 minute. 
  • Pour the drained beans and bone broth into the soup pot, stir to combine, and bring to a simmer over medium-high heat. Simmer until the beans are cooked and tender. This will take 45 minutes to an hour. Stir occasionally and check the beans for done-ness.
  • Ladle out about half the soup, puree it in a blender or with a hand-held immersion blender, and return the pureed soup to the pot. Add the lemon juice and kale to the soup and stir. The heat from the soup will wilt the kale, and you can season your soup with salt and pepper to your taste.

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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!)

Author: Renee Kohley – Raising Generation Nourished

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!

Author: Renee Kohley – Raising Generation Nourished

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

Author: Renee Kohley – Raising Generation Nourished

Ingredients

  • 1 cup almonds
  • 1 cup brazil nuts
  • 1 cup walnuts
  • 1 cup pecans
  • 1 cup pistachios shelled
  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ½ cup raisins
  • ½ cup dried mango chopped
  • ½ cup dried apple chopped
  • ½ cup dried goji berries
  • 3 tbs butter melted
  • 1 tsp sea salt (you can add more if you like it saltier)

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

Author: Renee – www.raisinggenerationnourished.com

Ingredients

  • 3-4 tbsp ghee
  • 2 medium onions, cut in half and then into strips
  • 2 medium carrots, peeled and coarsely chopped
  • 3-4 cloves of garlic, peeled
  • 1 large head of cauliflower, coarsely chopped
  • 1 quart bone broth, (you can adjust this based on how thick or thin you prefer your soup)
  • ½ cup coconut milk or cream, (or raw milk or cream)
  • 1-2 cups baby kale, (baby spinach would work here too)
  • Sea salt and pepper to taste

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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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 1 vote

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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Gluten Free Pumpkin Biscuits :: Easy, 5 Minute Blender Batter!

November 15, 2018

Bring a basket of dinner rolls to the table every week with these fast prep, 5 minute blender batter gluten free pumpkin biscuits!

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.

What an amazing fall!

We couldn’t have asked for anything better – well, other than asking for more weeks of perfect hiking weather?! Thankfully we have been able to hit all of our favorite trails to see the leaves change during the last couple months, and boy has the season definitely taken a change in the last week or so. We warmed up after a cooler than usual hike last weekend with hot bowls of autumn chicken stew and these fluffy and comforting pumpkin biscuits – I just had to share them with you!

Blender batter and a can of pumpkin?!…*gasp!*

Those of you who have been around here long enough know that I am not a baker – I don’t love the fuss of it all. I’m all about a simple blender batter that will yield me delicious biscuits to go with any dinner or any cup of soup for lunch. These biscuits have been so fun to play around with that we have even enjoyed them with a plate of eggs and sausage for breakfast! If a biscuit dough is fussy and hard to work with, I’m just not going to make them. This dough comes together super fast – and yes, dear momma, go ahead and use that can of pumpkin if you don’t have any leftover squash around. These days, I rarely ever have “leftover” squash to use for recipes since my crew is getting older and like to make it their life goal eat all the things. Organic canned pumpkin works great.

My biscuit must have list…

Gluten free baking can be tough. We aren’t gluten free because it is trendy, or because we are following the crowd. I literally just don’t tolerate it, so we just keep the whole house gluten free for the sake of my health. And let me tell you…I’ve had my fair share of brick hard gluten free biscuits. Crumbly and brittle gluten free biscuits. And chalky tasteless gluten free biscuits. These biscuits are lightly crispy on the outside, and soft and fluffy inside which, if you ask me, is the perfect biscuit combination! Super easy and fast prep checked off the list as well, and we have a winner.

Ingredient notes

  • Butternut squash or freshly baked pumpkin purees would work fine in this recipe if you have that on hand.
  • Most GF Flour blends should work if you don’t have access to Namaste GF Flour Blend. I have not tried grain free swaps such as coconut flour etc, so you will have to play around with the ingredients if you need to go that route.
  • There is only 1 egg in this recipe, so if you are egg free, I do think a flax egg will work for the bind. They might not puff up as much because the eggs do help with that, but they will bind and still taste great.
  • If you are nut free I think you could take the almond flour out and use more Namaste – you won’t need the same amount though. The almond flour does help with that lightly crispy crust out the outside of the biscuit which is why I like using it.

Freezer friendly

Prep ahead, and always have biscuits ready to go! You can either freeze the dough, or freeze the baked off biscuits.

  • To freeze the dough, blend up the dough, portion the biscuits out on a tray and freeze. Once the biscuit portions are frozen, pop them into a freezer bag. When you want to bake the biscuits, take them out to thaw, and bake according to the instructions below.
  • To freeze already baked biscuits, let the baked biscuits cool to room temperature, and then put them into a freezer bag. If you plan to freeze longer than a couple months, I recommend individually wrapping the biscuits in plastic wrap or beeswax wrap to prevent freezer burn.

Soups to go with your biscuits!

The pumpkin biscuits will go with just about any dinner meal, from your roasted pastured chicken, beef roast, or chili, but I also wanted to leave you with some soup recipes. My favorite real food in the real world life hack is making a big pot of soup for dinner, and then packing the leftover soup and biscuits in to lunchboxes for school the next day. Cook once, and eat twice!

Print Recipe
5 from 11 votes

Gluten Free Pumpkin Biscuits

Bring a basket of dinner rolls to the table every week with these fast prep, 5-minute blender batter gluten-free pumpkin biscuits!
Prep Time5 mins
Cook Time12 mins
Total Time17 mins
Course: Bread
Cuisine: American
Keyword: gluten-free biscuit recipe, gluten-free pumpkin biscuits, pumpkin biscuit recipe
Servings: 12 biscuits
Author: Renee - www.raisinggenerationnourished.com

Ingredients

Instructions

  • Pre-heat the oven to 425 degrees and line a baking sheet with Silpat or parchment paper
  • Put the flours and cold butter into your food processor, and pulse until the butter is pea sized bits in the flour.
  • Add the rest of the ingredients, and blend to combine.
  • Scoop the biscuit batter onto your baking sheet into the sized biscuits you want, and bake at 425 degrees for 12-15 minutes, depending on the size of your biscuits (smaller biscuits will not need as long – the ones pictured in this post took 15 minutes). Let them cool for a few minutes, and then transfer to a cooling rack.

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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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4 School Lunches With Veggie Variety PLUS Tips For Avoiding Lunchbox Packing Burn-Out

October 25, 2018

Pack school lunches full of veggie variety with the greatest of ease, and learn how to avoid lunchbox burn-out!

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.

October school lunch burnout…

If there is anything I have learned 3 kids into this school thing, it’s that lunchbox burnout is totally a thing. We are exactly 2 months into school, and I am already getting messages, emails, and questions about how to get into a school lunch rhythm, how to get variety into lunchboxes, and why, oh why do we have to do this 5 days a week?! You guys, I completely get it. I have been there.

Wait…what?!

Yep, the food blogger that literally makes her living off of blogging about feeding kids healthy and Instagram’s daily school lunch posts (#rgnschoollunch) has struggled with school lunch packing burnout. Because there really is a human, normal, everyday mom behind this screen, and it is completely normal to feel the burnout. <—- Please read that part again. Don’t give up on it all and beat yourself up, because lunchbox burnout is a very real thing, and I can’t wait to give you some seasoned momma tips on how to avoid it for as long as possible.

A framework, a rhythm, and a flow

I recently recorded a podcast with my friend Kristin from Live Simply. At the beginning of the interview, I remember telling Kristin how google eyed I always am at her meal planning posts, because I have simply “never been a meal planner.” As it turns out, we discovered that there is definitely a “framework” to how meals flow at my house – it just might not all be down on paper in a pretty planner. I really do think that having this rhythm and flow to how I pack school lunches is how I have been able to avoid the burnout. A framework takes the thinking out of packing – you just follow the pattern!

What exactly is a framework?

I love the idea of calling this meal planning style a framework because it leaves plenty of wiggle room for variety. And that matters for multiple reasons. Not only does variety help save your budget by allowing you to buy whatever produce is in season and on sale depending on the time of year, variety also allows us to get a good diversity of nutrients into our ever-growing kids’ bodies. So for instance, if you follow my #rgnschoollunch tag over on Instagram, you’ll notice a rhythm to Monday’s. I almost always use leftover GF waffles from weekend breakfast to make sandwiches, and then the fruit and vegetable are constantly changing. Seriously momma, it is that simple. Don’t complicate this thing – it is one of my secrets to NOT burning out. So that veggie might be a salad, or veggie sticks with dip, or whatever roasted veggies were left-over from dinner that night – there is so much wiggle room depending on what vegetables are in season and on sale.

So let’s zero in on the veggies

I’m all about baby steps, so let’s take this one thing at a time. Since all things vegetable is one of the most commonly asked about lunchbox questions I get, I thought we could focus on that. How do we get the variety in and how much do I pack? 


4 School Lunches With Veggie Variety!


THIS, dear momma, is seriously where it’s at. Cook once, eat twice. Dinner leftovers aren’t just for the main meal or thermoses like spaghetti. You are absolutely allowed to take your kiddo’s regular PBJ lunch and add dinner veggie sides to it! Kids LOVE roasted veggies – and who wouldn’t?! Roasting vegetables brings out their sweetness, and it is so easy to eat. Veggie “mashes” also work so great. Sweet potatoes and regular potatoes are only the tipping point! You can get squash mashes in there or even roasted root veggie mashes blended with carrots, potatoes, and a little green.

  • Veteran Momma Tip #1 :: YES, my kids eat this stuff cold. If your kiddo won’t have anything to do with that, you might need to use a thermos. If you happen to be reading this post, and you have younger children (babies and toddlers), I encourage you to start NOW. Train their palates to be cool with leftovers at room temp, and I promise the lunchbox packing years will be so much easier.
  • Veteran Momma Tip #2 :: Make more veggies than what you really need for dinner to ensure you have those leftovers. If you usually make one sheet tray of veg, make 2! You already have the oven on anyway, you might as well work ahead. You can fill up lunchboxes, and also use the leftover veg for your own breakfasts or lunches.

There is so much you can do to change up a salad. The veggie toppings can change weekly, and you can add in extras like crush nuts or seeds, dried fruit, cheese, or hard boiled eggs to make them fun and interesting.

  • Veteran Momma Tip :: Because younger children typically take a longer time to manage eating a salad, it is important to realize that salads are sometimes better suited for kiddos past Kindergarten/1st grade. In these cases, just “de-construct” the salad. Put the different components of the salad in to the lunchbox and add some dip. Not having to manage a fork to work at a salad helps with time management, because at school they don’t necessarily have an hour to eat. Leave the salad eating practice for dinner time at home for your little guys, and just make it easier to eat in their lunchbox.
  • Veteran Momma Tip #2 :: You do not (I repeat, you do NOT) need to go overboard making veggies into fancy shapes and patterns (unless that is your thing of course!). But you CAN make the veggies more interesting and even more easy to eat by using things like a julienne peeler to make strips of carrot versus sticks. They are easier to eat that way for some kids. Or, cut disks/coins of carrots and cucumbers for easy dip scooping.

Peas and little mixed frozen veggie bags from the freezer section, dear momma! They are a finger food snacktime lifesaver as babies and toddlers, and they are a lunchbox lifesaver for school aged kids! I get the big bags of frozen organic peas and mixed veggies at Costco. You can put them in frozen and they thaw by lunchtime!

  • Veteran Momma Tip :: If your kids prefer some butter/seasoning on their veggies, simply warm them up in a pan real quick to coat them with butter and sea salt and then pack them in. One of my girls prefers them this way, so I take the extra minute to do that and lunchboxes come home empty. The extra fat consumption and minerals from the sea salt is a bonus too!

Because seriously how fun is that?! You can make a fry out of lots of different kinds of veggies – white potatoes, sweet potatoes, butternut squash, yucca, carrots, parsnips…the list is endless!

  • Veteran Momma Tip #1 :: Make a sheet tray of fries to go with dinner, and while you are at it just add in a second sheet tray so you have enough for lunchboxes. Cook once, eat twice.
  • Veteran Momma Tip #2 :: There is something about crinkle cut fries that literally make kids think they hit the jackpot! Just get a little crinkle cutter and watch how fast the veggie fries go!
  • Veteran Momma Tip #3 :: A little ketchup never hurt anyone 😉 If it means they will get the veggie fries in, I say go for it. My kids don’t necessarily need it, but I do like to play the fun mom every once and a while and pack some ketchup along.

 

Originally, this post was supposed to be cold lunch/bento box style lunch focused, because I know not everyone uses thermoses. I just couldn’t leave this idea out though. One of the ways I really love packing the veggies into kids is using soup. Soup purees to be exact. The added bone broth is extra protein and nourishment – it’s truly win-win. THIS is the thermos I’m using!

  • Veteran Momma Tip #1 :: Stainless steel straws are your friend! The make the soup less messy, faster to eat, and much easier to eat, so the kids are more likely to get it all down.
  • Veteran Momma Tip #2 :: Cook once, eat multiple times. I’m starting to sound like a broken record, but utilize this! Make a big pot of broccoli soup, squash soup, or tomato soup for dinner, and then scoop the leftovers into thermoses for lunch the next day.

How many veggies should I pack?

This is literally going to depend on each and every individual child. It is definitely not going to look the same even within the same family. Here are some things to consider::

  • If your child is not really into veggies, focus on veggie eating at breakfast and dinner at home. You want your child to be full and focused at school, and if you pack it full of veg they probably won’t eat, you are risking them going all afternoon without fuel.
  • If you have a younger child (1st grade and under I would say), consider how long raw veggies take for your child to eat. Specifically salads which take some coordination with a fork and extra time to chew, sometimes these veggie meals are best kept for dinner time at home to practice. Roasted/steamed veg or just veggie sticks are easier to manage for little guys.
  • Another thought on the very little guys that are in their first or second year of school. Their brains are literally on overload. A school day is a lot to take in. If they have never eaten at a daycare as a baby/toddler, eating at school with a bunch of their peers is so different. It is exciting! And they are going to be slower to eat. The star of their lunch should not be veggies – make sure there are enough filling items in their lunchbox so they can fill up as much as possible before their afternoon begins.
  • Consider the time your school allows the children to eat. Unfortunately, the 25ish minutes my girls have to eat is probably not the norm – I hear of schools that only allow 15 minutes. Consider this, and save larger portions of veggies for dinner time – you want to make sure what they do have time to eat is going to fuel them for their afternoon.

Packing gear in this post

We’ve been using our Planetbox’s since my 4th grader was in Kindergarten! They still look like brand new, and they are so easy to pack and wash up. Make sure to check out the accessories tab for the “Pods” that you can use to separate compartments, the leakproof “Dippers” for their condiments (each Planetbox comes with one of these), and the leakproof bowls for drippy food (each Planetbox comes with one of these). Also pictured in the “bonus” number 5 lunch idea is the gear I use for soup days. It all fits right into the Planetbox bag too. I use the Lunchbots brand 8oz thermos and have the Trio and Duo Lunchbots trays.

Salad Dressing & Veggie Dip Recipes for all those veggies!

Hey, listen, if the vitamins in our veggies are “fat soluble,” we might as well pair them with delicious fat based dips to allow those vitamins to absorb. Let the kids pick what they love and dip away!

School Lunch Packing Resources ::

  • If you are a paper and pen sort of a person, you MUST check out Kristin’s Simplified School Lunch Kit over on her blog – absolutely invaluable for new school lunch packers and visual learners!
  • Here is my Lunch Gear Resource Guide if you  want to learn more about the lunch gear I use and why.
  • Here is Part 1, Part 2, and Part 3 of the real food podcast recorded with Live Simply – there are so many tips and real life examples from my own home menu, including lunchboxes.

 

 

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

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

  • 4 eggs
  • 2/3 cup canned pumpkin
  • ½ cup olive oil avocado oil or melted butter/coconut oil works too
  • ¼ cup coconut sugar raw honey or pure maple syrup would work too
  • 2 tsp vanilla extract
  • ½ cup coconut flour
  • ¼ cup tapioca flour
  • 1 tbsp cinnamon 3-4 tsp pumpkin pie spice would be fine too – my kids enjoy cinnamon over pumpkin pie spice so I tend to lean that way
  • ½ tsp baking soda
  • ¼ tsp sea salt

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 17 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 19 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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11 Healthy Packaged School Snacks For Kids

August 15, 2018

Give yourself some grace, dear momma, and stock your cupboard with these 11 healthy packaged school snacks for kids to help you balance homemade food with real life!

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.

So here we are…

The start of the school year! I’ve got a handful of amazing back to school fall recipes up my sleeve that I just can’t wait to share with you. But first…my favorite packaged morning school snack ideas for back to school!

*Cue the real food police*

Packaged?! *Gasp!* Yes, my friends. Three kiddos into this school thing, I have discovered one key to keeping a happy household. That one thing is keeping momma sane. Keeping momma from burning out. Keeping momma…mentally healthy. And sometimes (for this momma at least), that means pulling a “better than most” packaged snack from my cupboard to take care of that dreaded morning snack for school.

Grace, dear momma…

Because we don’t give ourselves enough of it. Like, at all. Give yourself some grace dear momma who was up all night with a newborn and needs to get her preschooler to playgroup. Let up on yourself dear momma who has a brood of kids to get into the van by 8 for school. Take a deep breath and give yourself a break dear momma of that busy teen that you stayed up talking to just trying to help them figure out…life.

Because they are watching.

The kids. They are watching you. They are not only watching how you take care of yourself by choosing healthy meals to cook day in and day out, they are learning from you what self-care means. And sometimes self-care means taking a break from making things from scratch, admitting you cannot, in fact, do it all, and make some careful choices on some packaged items to reach for when life gets busy to avoid burn out.

Morning snacks

I think most elementary school aged children have a morning snacktime. I struggled with this concept for years when the girls started school, because I typically never “snacked” my kids. They ate really balanced breakfasts, and when they got hungry again, we ate lunch, and then dinner. I found out real quick that doing a morning snack lead to un-eaten lunches, and that gets super frustrating. I bagged snack time all together…that is until school started. And truthfully, these school aged children do need a small snack most of the time to get them until the lunch hour. Eating breakfast at 7am and expecting a young, growing child to make it to noon without a snack is not going to happen.

Snack time goals

“Make every bite count” has always been a goal of mine, and if you have been around this blog long enough, you know that is always my mantra when it comes to anything kids are taking in as nourishment. You can check out my “9 Fast Prep School Snacks Post” for my favorite rotation of morning snacks that take some preparing. These work well for every age, are filling, nutritious, and satisfying. But in the last couple years, I have made a few packaged snacks a part of the morning snack rotation to give myself some grace on needing to prep *everything*. I use these packaged snacks for 2-3 out of the 5 school morning snacks during the week. Will that change as the years go by? Possibly. Is that what you have to do? Absolutely not. If you choose to make the morning snack something packaged every day, no one (at least in this community) is judging you.

How to make it into my approved packaged snack list!

I can guarantee this list is NOT inclusive of every packaged snack that has a great list of ingredients and is safe, nutritious, and satisfying. I find new items every year, which is fun and exciting, actually! The real food community is growing, and manufacturers are listening to where we are spending our dollars – and responding with making really great packaged choices for those times we just don’t have time to make things from scratch. Here are some of my criteria when I’m looking at something packaged:

  • Zero high fructose corn syrup
  • Very little to no added sugar
  • Healthy fats only (no sunflower, safflower, soy, vegetable, canola oils)
  • Zero food dyes
  • Natural or zero preservatives
  • Some sort of fat or protein for satiating – not just all fruit or all grain.
  • Gluten free (many of these snacks are also dairy, grain, and egg free)
  • Under $1.25 per snack to keep my budget happy
  • And finally…something my kids will eat 😉

Couple final notes…and some ground rules

  • Please, use the “shopping cart method” while browsing my snack list. If there is something you don’t agree with as “healthy,” simply leave that item “on the shelf” and move on. Pick up ideas from the list that appeal to you and check on out!
  • Also, I realize that some of you are in nut free school zones. Our school is not a nut free zone, so I am able to use all of these. More than half of this list is nut free, so there is plenty to choose from.
  • Finally, keep in mind this is a snack. Not a meal. My goal is not to make the girls “full” with this – it is something to give them some quick burning fuel, so they can make to lunch time. Meaning…I want them hungry at lunchtime! Morning snack time is a great break from classroom time – it’s a brain break and should be enjoyed!


Chia Squeeze


I grab for Chia Squeeze Pouches over plain fruit pouches not only because of the mix of veggies with the fruit, but the added chia seed brings some satiating sustenance to the snack. They are nice a filling and taste great!


Nut Butter Pouches


There are a lot of options to squeeze the nut butter pouches onto! My girls love dried banana chips to dip, so I’ll just toss some of those in our favorite snack container with a pouch. My only note to take on this one would be that the pouches works best for older children. My youngest (age 4) is messy with the pouches. You can scoop some nut butter from a jar into a condiment container to make this same snack, but again, I’m trying to keep the prep and wash up time at a minimum, so my older girls will take these for a morning snack. Also, keep in mind some of the Justin’s nut butter pouches are a bit high in sugar and other ingredients – just watch for that. I usually just get the plain almond butter, but occasionally our Meijer will put the Maple one on sale for a really great price and I’ll grab those (as you can see pictured!)


Larabars


A staple for many real food families. There are so many options here now as well. The girls have really been loving the Fruit & Greens Larabars in addition to their regular flavors. They also enjoy the Nut & Seed Crunchy Larabar (they are so good!).


Grassfed Beef Sticks


These were tough for me to find for a while, but in the last couple years there are some great brands out there that are also affordable. We like the SoGo Grassfed Beef Sticks,  Field Trip Grassfed Beef Sticks, and we just got a brand new product from New Primal Brand called  “Snack Mates” Meat Sticks For Kids, and they are fantastic! The New Primal brand also has meat sticks using chicken or turkey if your little one can’t have beef. The girls pack these alone, but if you have older kids, you could toss a slice of cheese or piece of fruit in there as well.


WholeMe Grain Free Clusters


The WholeMe Clusters taste so good and have a great ingredient list, packed with nuts, seeds, coconut oil, and honey. I toss a hand full into our favorite snack box for the girls to take to school.


Guacamole or Hummus Dippers


Costco is my best friend on these items, but you can find them just about any store now. I like the Organic Wholly Guacamole Minis, and the Kirkland Organic Hummus. Pack along veggie sticks if you don’t mind the prep – I tend to load up the girls’ lunchboxes with veggies, so I toss Simple Mills Crackers (I get the crackers at Costco too), or Plantain Chips in with these. The dippers and crackers fit in the medium size of these snack boxes we have had for years and love! (Please note the hummus does have sunflower oil. The Kirkland hummus is organic/non-gmo so to use for every once and a while, I don’t worry about it. I have yet to find a hummus dipper mini with good oils – please let me know if you find one!) UPDATE AUGUST 2019: I FOUND ONE!!! We are seriously in love with these Lilly’s brand hummus cups and they are a GREAT portion size for kids – perfect for packing and the best part is that the hummus is made with organic chickpeas AND olive oil instead of junky oils!!!!


Shine Pouches


I like the ingredients on this Calm flavor and Purify flavor the best, and these are my oldest’s favorite snack. One note for you on these would be that they are bigger than most pouches. My youngest (4 years old, almost 5) rarely finishes a whole pouch. I tend to opt for the Chia Squeeze above for her if we want to do pouches. But because these are bigger, they make a great option for older children that might not feel filled up after the smaller pouches.


Enjoy Life Seed & Fruit Mix


The Enjoy Life Seed & Fruit Packs are fantastic especially if you are in a nut free school zone and the kids want some trailmix! This is the only snack on the list that has some added sugar in the form of a few mini chocolate chips per pouch – super minimal. My kids love these. My only hang up with them, is that my youngest cannot open the pouch easily. When I pack it for her, I dump it in our favorite snack box. You can also buy the seed & fruit mix in a big pouch to take handfuls from for snack boxes.


Seaweed Snacks


Salty and crispy, Seaweed Snacks are a fun one to munch on, and full of nutrients! Be very mindful of ingredients when you look for seaweed though. Many seaweed snacks use questionable oils and have soy or other flavorings that do not meet my criteria for a snack to use regularly. In this GimMe brand I go for the one that says Olive Oil, and the ingredients are minimal and safe.


Lark Ellen Farm Sprouted Seed & Nut Granola Clusters


These granola clusters are super tasty, and I love that the nuts and seeds are sprouted. Great ingredient list too. I just toss a handful into our favorite snack box for the girls to take along to school.


Pressed by Kind Fruit & Chia Bars


The Kind Pressed Fruit & Chia bars are just fruit, veg, and chia seed! That’s it! These are nice portions, filling, and taste really good! Our Meijer puts them on sale a lot so I snag them that way most of the time, but the Amazon pricing is decent too.

UPDATE AUGUST 2019!

Isn’t it so cool that companies are coming out with healthy packaged snack ideas all the time! Mommas they are LISTENING!!! Since this post was written, I do want to let you know that I have found another new bar that we just love with super clean ingredients. These make a great morning snack or lunchbox filler! The Health Warrior Pumpkin Seed bars are GREAT! Super simple ingredients and we have tried both the honey and maple syrup flavors with all 3 girls giving them thumbs up. My middle kiddo thinks the honey flavor is “too sweet” for her – but that is coming from kiddos that truly don’t get a lot of sugar. I think these will be a great addition to your pantry. They are nut free, but the packaging does say that they are processed on machinery that handles nuts, so keep that in mind.

Give yourself some grace, dear momma! Happy fresh start to the school year to you!

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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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10 Minute Gluten Free Ramen Noodle Bowls

April 6, 2018

You are just 8 simple ingredients away from 10 minute gluten free ramen noodle bowls perfect for dinner and then leftovers for lunch the next day!

Simple, real life…

It’s what I love the most about you guys. I’m being totally and completely serious. Every time that I hesitate to post something to Instagram because it might be “too boring” or “too simple” you all are all over it asking for a method or a recipe…and I love that about you. You are totally my people…simple, real moms just trying to make this thing work with some real food on the table that won’t keep you in the kitchen all day.

A humble staple

My husband found these safe ingredient ramen noodles last summer, and I have to tell you, they have become somewhat of a once a weekly staple in my house. A meal I don’t have to think about. A simple, budget friendly, filling lunch or dinner that the girls completely devour, and one that can be tailored to veggies that are in season.

Cook once, eat twice

Because I hardly ever cook for just one meal, this ramen dish is no exception! I started making this my Tuesday or Wednesday night dinner menu item, and then bulked it up so that I could fill up school lunchbox thermoses for the next day or later in the week! Seriously, dear momma, make that kitchen work do double time for you – there is no need to be in there all day long every day. You can see an example of how I pack the leftovers for school lunches below, and follow my Instagram with the hashtag #rgnschoollunch for more ideas.

One meal, but oh so many possibilities!

There are so many ways to fancy up this dish. The ingredients laid out in the recipe section is super bare bones minimum – though it really has so much flavor. My kids adore this prep, but they get just as excited about it being seasoned with curry, or coconut aminos (a great alternative to soy sauce). Change it up to keep things interesting, and to broaden the kids’ palates.

Veggie change ups!

My biggest piece of advice when it comes to real food and produce is…keep it in season. If you have a budget to stick to, your wallet will thank you. Swap the veg out for what is in season near you, and not only will your budget stay on track, your palates will appreciate the change up too! I tend to shop the organic produce at Costco and can really save my budget there during the winter months, but when spring, summer, and fall hit, it is so nice to keep it local and seasonal.

Optional added protein

Very often I’ll make this dish for dinner with some leftover chicken or make some quick meatballs. Then I’ll take the leftover veggie stir fry and noodles without the mean to pack for school lunches. You can add protein to this meal in so many ways. In fact, my favorite way is topping the noodle bowls with a drippy duck egg. The girls also enjoy chicken, beef, or crushed walnuts – there are so many options. If you are packing the veggies and noodles for school thermoses, you can always add a side of mixed nuts, or leftover meat from dinner the night before.

Tips for leftovers and school lunch thermos packing

I’ve had the same thermoses for hot lunches since my 3rd grader was in Kindergarten – they have served us very well! And the girls love having a hot lunch a couple times per week – wouldn’t you?! It is so easy to warm it up in the morning before school. Just fill up your empty thermoses with hot water from your tap water to “temper” the thermos – otherwise the cold thermos will cool off the hot food too easily. I let the thermoses temper while I’m fixing breakfast or while I’m in the shower. They only need 10 minutes, tops, to be effectively tempered. Warm up your ramen noodle meal, adding a splash of water or bone broth while you warm it up. This loosens up the noodles, helping them warm up easier. Dump the hot water out of the thermoses, and fill them up with the ramen meal and you’re good to go!

Quick portioning tip! This recipe feeds my family for one meal. When I want to have more left for lunches the next day, I bulk this up a bit more!

Print Recipe
5 from 17 votes

10 Minute Gluten Free Ramen Noodle Bowls

You are just 8 simple ingredients away from 10 minute gluten-free ramen noodle bowls perfect for dinner and then leftovers for lunch the next day!
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Soup
Cuisine: Asian
Keyword: gluten-free ramen bowls, gluten-free ramen noodle bowls, ramen noodle bowl recipe
Servings: 4 servings
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 3-4 tbsp ghee to cook in plus another 2 tbsp to finish the ramen (Butter or olive oil works too. I love the flavor of the ghee for this dish though)
  • ½ small onion diced
  • 1 head broccoli cut into small/thin florets (sugar peas, asparagus, or sliced cabbage work well here too)
  • 1 medium orange red, or yellow bell pepper, cut into strips (if you have real little guys at home, you can dice this for them to manage it easier. Mushrooms give a nice flavor here to if you don’t have peppers.)
  • 3-4 cloves of garlic chopped
  • Heaping handful of baby spinach chopped (baby kale works here too)
  • Sea salt/pepper to taste
  • 4 gluten free rice ramen noodles
  • Optional sliced green onion to garnish

Instructions

  • Get your water boiling for the ramen while you chop and cook the vegetables.
  • Melt the ghee in a large skillet over medium heat, and add the onion, broccoli, and peppers with a big pinch of sea salt. Stir to combine and add a splash of water or bone broth to help the veggies cook quick and keep them tender (just a couple tbsp of water is good). Cook the veggies until they are the texture you like (I cook for about 7 minutes to keep a little bit of a bite to the veggies. If you want the veggies softer, you can cook them longer.)
  • When your pot of water comes to a boil, add a few tbsp of avocado or olive oil to water to help the ramen from sticking, and then add the ramen noodle squares to the pot. After a minute, break apart the noodles, and cook another 2-3 minutes to keep an al dente, bite tender texture. If you like your ramen noodles softer, you can cook further to your liking.
  • Scoop the ramen noodles with a slotted noodle spoon, and add them to the cooked veggies. I don’t let every drip of water drain off because the extra little bit of starchy liquid helps keep the noodles from sticking. You can use some of the liquid to make the stir fry saucy if you have added a curry seasoning or coconut aminos to dress yours up.

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Paleo Lemon Poppy Seed Mini Muffins :: Gluten/Grain Free, Dairy Free, Nut Free, & Refined Sugar Free!

March 24, 2018

Healthy paleo lemon poppy seed muffins are your answer from everything to Easter brunch to your weekday school morning breakfast rotation!

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.

Signs of spring!

I saw my first robin of the spring last week, and while that might not seem like huge news, it pure joy after bitter cold and snow for the last 4 months! We are perfectly giddy to put the snow gear away, and have been enjoying more daylight, sunshine, and the promise of warmer air coming soon! I hope you are seeing signs of spring where you live too.

Easter brunches memories

Lemon poppy seed muffins are about as spring as it gets! I remember the little lemon muffins piled up across brunch buffets for Easter years back, and was always drawn to the bright, fun flavor. I don’t know why it never dawned on me to try to make them myself, but I have been having so much fun testing the idea of these little mini bites in a healthier way, and my girls have fallen in love with the idea as well.

Best of both worlds

Let’s face it…sometimes gluten/grain free baked goods just aren’t the same. They can turn out dry and crumbly – we have all been there. After over a decade of baking gluten free with years scattered in there that had to be grain free, I will be the first one to admit it takes some practice. You will love how soft and fluffy these lemon poppy seed muffins feel though! I am always blown away when I work with cassava flour – when you do it right it really has a great, soft, gluten-like texture. And of course you can’t go wrong with lemon and honey for the flavor! I think my favorite part is the hint of almond extract that really takes it over the top.

Quick and easy batter *and* freeze-able…yes please!

Because these mini lemon muffins are not only perfect for the Easter brunch! They pack perfectly for your hiking adventures, and be a great addition to your weekly school morning breakfast rotation too. The batter blends right up into a 4-cup measuring cup to pour right into your muffin pan, and can be blended up ready to go in less than 10 minutes! I did my freezer test on the muffins last week, and the texture holds up as well as taste. Bulk up and make your mornings easier!

How to make lemon poppy seed muffins a school morning breakfast

Because it is what I do best…let’s get practical 😉 Easter brunch is great, but these muffins are so great for a quick school morning breakfast too. Here are some ways to make it a balanced meal for your kiddos:

  • Lemon muffins and glass of raw milk/coconut milk (You can pack the milk in a thermos if on the go. I used these for travel drinking for my little ones). You can spread butter on the muffins too.
  • Lemon muffins spread with coconut butter, and dish of coconut yogurt. You can add collagen to the yogurt for extra protein too. If doing this to-go, just put the yogurt in a to-go container.
  • Lemon muffins with breakfast meat and a banana. (Bacon, sausage, or even dinner leftovers like chicken or beef – I served my kids meat leftover from dinner for breakfast since infanthood so they really don’t know any differently. If you have little guys at home, start now – it makes life so much easier down the road!)
  • Lemon muffins, raw cheese/goat cheese, and grassfed beef jerky make a great on the go bowl of little bites!
  • Lemon muffins, cubes of avocado, a few almonds, and a clementine make a great on the go bowl of little bites too!

Don’t forget the lunchboxes!

The girls have loved having the lemon poppy seed muffins in their lunchboxes to go with a thermos of soup, or in their morning snack container for mid-morning. It is a great boost of energy that isn’t full of sugar and has blood sugar stabilizing protein, fat, and fiber in a balanced combination.

Ingredient notes

  • Make sure to measure out the lemon juice – my lemons may be more, or less juicy than yours, and the liquid makes a difference in the final product.
  • You can swap the sweetener for your choice. We get a local raw honey from a farmer we love and the taste is so amazing. Just be sure to pick a honey that you love the taste of. If you get a very flowery honey, your muffins will take that taste on (which might be a good thing if you like that!). If you don’t have access to a quality raw honey, this is a good brand. I think coconut sugar or pure maple syrup would swap well too – the honey goes with the lemons so well though.
  • You can swap the coconut milk for raw milk/cream if you tolerate dairy. I don’t think rice milk will be fatty enough. Cashew or almond milk/cream should be fine. I do not recommend consuming soy milk.
  • I have not tried other swaps for the cassava flour. Even if you are not grain/gluten free, I would recommend giving your guts a break from the typical flours you use and try something new! Cassava flour is made from the cassava plant which is a root vegetable. It has numerous health benefits from gut flora feeding PRE-biotic fiber and healthy, energy giving carbohydrates.
  • Egg free friends, I think you could make a few flax eggs to swap here. I would add a splash of ACV to help react with the baking soda to help with some rise – the muffins might not puff up as much as these since eggs really help with rising, but I know they will bind well and should taste great. I have made these with duck eggs if you happen to tolerate those better (my daughter and I tolerate duck eggs better than chicken eggs). If you try an egg free alternative, please let us know how it turns out in the comments so that other egg free readers might gain from your experience. Thank you!
  • I think you could leave out the collagen if you don’t have access to that. I love the extra bit of protein and gut nourishment it provides, and collagen tends to lend some softness to baked goods that I love.

Little hands friendly, and toddler approved!

I’ve been a bit laid up over the last 6 weeks healing a broken wrist (boo!), and I’m telling you, dear momma, I am so thankful for this mini muffin pan that I just happened to get not to long before that. I have been able to have a freezer bag filled with quick, healthy muffins for my littlest to munch on for early school mornings, and I can back off on too much breakfast cooking. Toss a few mini muffins in a little bowl with a hardboiled egg, and your little guy can have a nutritious breakfast on the way to dropping siblings off to school, or packed up in a container to have for breakfast at daycare.

Print Recipe
5 from 1 vote

Paleo Lemon Poppyseed Mini Muffins

Healthy paleo lemon poppy seed muffins are your answer from everything to Easter brunch to your weekday school morning breakfast rotation!
Prep Time5 mins
Cook Time11 mins
Total Time16 mins
Course: Breakfast
Cuisine: American
Keyword: Paleo lemon poppyseed muffin recipe, Paleo lemon poppyseed muffins
Servings: 24 mini muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 3 eggs
  • ¼ cup raw honey This is mildly sweet - you can taste the batter and add more to taste if you like. I get raw honey from a local farmer. If you don't have access, THIS is a good brand.
  • 1/3 cup avocado oil Melted coconut oil or butter should work too
  • ¼ cup juice from a lemon this has been 1 medium/large lemon for me
  • 2 tsp almond extract Vanilla extract would be nice too if you can't have nuts or don't have almond extract around
  • 1/3 cup coconut milk
  • 1 cup cassava flour
  • ¼ cup grassfed collagen
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • 1 heaping tbsp lemon zest this has been the zest of 1 lemon for me.
  • 1 tbsp poppyseeds optional if you don’t like them

Instructions

  • Pre-heat the oven to 375 degrees and grease your mini muffin pan. I like to use this avocado oil spray for ease, but you could dip a paper towel in some avo oil to wipe the pan.
  • Blend the eggs, honey, oil, lemon juice, and almond extract for 1 minute on high. I have been making my batter right in my 4-cup liquid measuring cup to make for easy pouring right into the muffin pan – it fits perfectly. A small mixing bowl works too.
  • Add the coconut milk, cassava flour, collagen, baking soda, salt, lemon zest, and poppy seeds, and blend on low until combined.
  • Pour the batter into the greased muffin pan and bake at 375 for 11 minutes. Let the muffins cool in the pan for a few minutes before turning out onto a cooling rack to cool the rest of the way. To freeze the muffins, let them cool completely before putting into freezer safe bags.

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Gluten Free Mini Pancake Muffins :: Easy Prep, 8 Ingredient Batter Too!

March 17, 2018

On-the-go breakfast just became kid friendly, mess free, and super delicious with these portable, pack-able, freeze-able gluten free mini pancake muffins!

So close we can almost taste it…

Spring that is! We have had some glimpses of spring teasing us with its promise of more sunshine, and we are soaking in all that we can as we climb out of our winter hibernation! I hope you all have been able to see peeks of spring near you in the last few weeks that I’ve taken off while nursing a broken wrist. Thank you for your patience while I heal – it has been so hard to no be able to type, and I have missed you all! Here’s to plenty of sunshine, and lots of spring and summer recipes on the way to fill your table and nourish your family’s bellies!

Little hands and early mornings…

I’m on the tail end of about 8 years in a row of the toddler and preschool years through 3 different personality kiddos, and dear momma, I have learned so much. While those little guys seem to have early body clocks most days, it always seems like the days that we need to be out the door early are the days that they decide to be pokey in being ready to go for the day…who’s feelin’ me?!

Stop rushing them, and roll with it dear momma

Because it just isn’t worth it. About 2 kiddos into this thing I realized it wasn’t worth fighting. Having some on the go options that pack well for the morning school drop off/carpool/whatever your morning schedule looks like has been a lifesaver for me since my first born started school years ago. Those of you wondering why there are so many breakfast cookies on my blog can now understand how those were born! (Use the search bar up top and search breakfast cookie to see what I mean!). Roll with it and keep your sanity. You can still make healthy, filling breakfasts that can easily pack and travel too.

Saturday pancakes made for a Tuesday morning!

Because most of us don’t have time to mess with fussy 15 ingredient batters, or sit at a griddle flipping pancakes on a school morning! One of my biggest goals with these mini pancakes was less than 10 ingredients. I want even my busy work-outside-of-the-home mommas, and my new-to-real-food-cooking mommas to be able to get these on the breakfast menu weekly and not be intimidated. I’d say these 8 ingredients are pretty simple, and I hope that the fact that they freeze well will also make this a winner for every kind of household schedule.

Freeze-able?!

Absolutely, dear momma! Double up baking the mini muffins for your Saturday or Sunday morning breakfast, and save one of the batches for the middle of the school week! The kids will love the change up, and you will never look back because this freezer batch up business is seriously where it’s at! My freezer routine for these kind of baked goods is to take the freezer bag of muffins out before I go to bed so they thaw over night. Then in the morning just pop them in a cold oven on a sheet tray. I pre-heat the oven to 275 and turn the oven off. They warm up perfectly in the pre-heating time. They do also taste great without being warmed through by the way!

Making these mini pancakes a balanced breakfast

There are so many ways to make this breakfast have a happy balance of macros so the kids are full and focused. On the go ways at that! Please keep in mind every kid is different. Some kids need more of certain macros than others – this is simply some suggestions. Use the shopping cart method and pick and choose what works best for your unique kiddos.  Here are some of the other items I serve with the mini pancakes on busy days that my littlest needs to eat in the car/on-the-go:

  • Plain pancake muffins with hard boiled eggs and glass of raw milk/coconut milk (pack the milk in a thermos if on the go. I used these for travel drinking for my little ones). You can spread butter on the muffins too.
  • Pancake muffins spread with coconut butter or nut/seed butter of choice, and dish of yogurt. You can add collagen to the yogurt for extra protein too. If doing this to-go, just put the yogurt in a to-go container.
  • Plain pancake muffins with breakfast meat and a banana. (Bacon, sausage, or even dinner leftovers like chicken or beef – I served my kids meat leftover from dinner for breakfast since infanthood so they really don’t know any differently. If you have little guys at home, start now – it makes life so much easier down the road!)
  • Plain pancake muffins, raw cheese/goat cheese, and grassfed beef jerky make a great on the go bowl of little bites!
  • Plain pancake muffins, cubes of avocado, a few almonds, and a clementine make a great on the go bowl of little bites too!

 Ingredient Tips

  • Measure the maple syrup to taste. If you have little ones use that 2 tbsp – they won’t know any differently. If you have older kids, that 4 tbsp will make it tasty to the point they won’t want to dip it in more maple syrup like real pancakes. I have found that when I make them with less syrup with the thought of letting them dip the pancakes in syrup, they use way more syrup than if I just add that extra syrup into the batter and don’t offer the dipping. Do what works for you though!
  • I’m sure other GF flour blends would work, but I have not tested them. I hear the TJ’s GF mix is very similar to Namaste. Let us know in the comments if you try a different GF flour blend and how it works!
  • For my grain free friends, my goal with this recipe was super, super simple for even new real foodies to be able to make, which is why I stuck with the simple GF flour blend. I have not tested the recipe with grain free flours, though I think it is definitely do-able. Amounts will need to be adjusted for sure, and you will probably need a couple different types of grain free flours to make it work – if you like playing around with that let us know what you try and what works! I’m sure there are others who will love to learn from you! In the meantime, have you seen the Paleo (grain free) mini banana muffins posted last month?! They are ahhh-mazing!
  • Egg free friends! If you can’t swap the chicken eggs for duck eggs, go ahead and swap eggs for flax eggs. I think it will work just fine. You may want to add a tbsp of apple cider vinegar to react with the baking powder to help with the rise of the muffin since the eggs not only help bind, but also rise.

My newest kitchen love…

Gah! You guys this mini muffin tin. I swear if I could go back to my really early toddler days with 3 kids under 5 years old, I would totally gift myself one of these! It is such a game changer for little hands. Sure, regular sized muffins are a big hit with little kids, but these mini muffins are easier to eat, less messy, and you have less of a chance of that thing happening where they say they want another muffin, take one bite, and then say they are full…*all the eyerolls* right?! Seriously…you deserve to gift yourself one! I also want to mention that I’ve found this avocado spray to be the best way to grease mini muffin tins – it is way faster and makes clean-up a breeze.

Embrace it, dear momma

I used to hate hearing it, because most toddler days just don’t seem to “go by so quickly”…but it truly does. I am not going to say I miss it, because quite frankly it was exhausting. I also truly did savor my babies, so I’m ready for the next stage! Embrace those quirky little guys with up and down appetites, funky requests, perfectly timed melt-downs, and endless unconditional loved kisses and give them a few mini muffins to make the morning a little easier 🙂

Print Recipe
5 from 1 vote

Gluten Free Mini Pancake Muffins

On-the-go breakfast just became kid-friendly, mess-free, and super delicious with these portable, pack-able, freeze-able gluten-free mini pancake muffins!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast
Cuisine: American
Keyword: gluten-free pancake muffin recipe, gluten-free pancake muffins
Servings: 48 mini muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 2 eggs
  • 1/4 cup avocado oil olive oil, melted coconut oil, or melted butter would work too
  • 2-4 Tbsp pure maple syrup See notes in the "Ingredient Tips" section for tips on this
  • 2 tsp vanilla extract
  • 1 1/2 cups coconut milk raw milk would work too
  • 2 cups Namaste Gluten Free Flour See notes in the "Ingredient Tips" section for tips and swap notes on the flour
  • 3 tsp aluminum free baking powder
  • 1/2 tsp sea salt

Instructions

  • Preheat the oven to 350 degrees and grease your mini muffin tin. I like to use this avocado oil spray. You could dab a paper towel with avocado oil or butter to grease them easily too.
  • Blend the eggs, oil, syrup, and vanilla extract on high for 1 minute.
  • Add the coconut milk, flour, baking powder, and sea salt and blend on low to combine. A few flour lumps are ok.
  • Scoop the batter into your mini muffin pan filling each cup 3/4 of the way full. It should fill up a full 48 cup mini muffin tin.
  • Bake the mini muffins at 350 for 15 minutes until they puff up and are golden brown on the sides. Cool in the pan for a few minutes and then transfer the mini muffins to a cooling rack to cool the rest of the way. They slide right out, so I just dump them right on the cooling rack. If you plan to freeze the muffins, cool them to room temp before putting them in a freezer bag.

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Paleo Mini Banana Muffins :: Gluten Free, Grain Free, Dairy Free, Nut Free, Kid Friendly & Easy Prep!

January 27, 2018

Head out the door with fast prep Paleo mini banana muffins, packed with filling, nutritious ingredients to fuel your little ones for the day!

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.

Third kid in, and I’m still learning…!

I am definitely not one to pretend that I have this motherhood thing all figured out. How could you when each child is so individually different and beautiful? Certain lessons pass from one kid to the next, making little aspects of subsequent kiddos added to the mix run a bit smoother, but for the most part, I still take one day at a time figuring this thing out just like everyone else!

My how my mornings have changed!

One routine that looks quite different from my first born in the toddler/preschooler years to my third born is breakfast. Sure, the nutrition is still there, and my standards for quality, nutrient dense meals still remains my number 1 priority, but the mornings themselves just look different. With that first and even the second kid, there was time to help with getting those last few bites down by helping feed them a little if there was an appointment or work to attend. I dare say our mornings were pretty laid back. Even though I worked outside the home during those days, overall there were just fewer distractions and it made for easier meals.

Little hands, little bellies…and busy mornings

The youngest in my house has had to tag along for school drop offs, appointments, and after school activities and play dates since the day she was born. She basically was groomed to go with the flow, but we still struggle with this age that can be pokey at the breakfast table – especially when the big sisters have to be to school by 8:15. There are mornings she sleeps in, and I’m literally popping her from bed to the car seat in her jammies, and other mornings where she has it in her head she is going to play instead of eat when she gets up in the morning – and darn it I’m going to let her do that because she’s 4!

It never fails on those mornings though…she will remind me how hungry she was right as we are loading up the van for school 😉

Mini muffins to the rescue!

One of the reasons breakfast cookies are such a popular and abundant recipe selection on my blog, is because they were my go-to for my youngest for on the go breakfast. I recently saw some mini muffin pans for sale, however, and I thought I might mix things up a little and try some muffins. Larger muffins tend to get pretty messy, or in those smaller ages, sometimes they eat half of a large muffin and don’t need the rest. I never thought to try mini muffins – and it has been on of those lessons learned on this third kid that has really been a life saver!

Priorities…

Because of our busier schedule, my kitchen routine has also evolved a bit with more kids. When babies are home and you are pretty “stuck” at home, it is really easy to have kitchen time almost daily. I really don’t have that privilege anymore, and so prep days are vital, and I need food that can be made in big batches to eat throughout the week or freeze to pull out easy on a busy morning. With that said, here are the goals I had for the development of these muffins!

  • Nourishing ingredients
  • *Minimal* ingredient list (less than 10 ingredients)
  • No fuss prep (batter is done and in the muffin tin in the time it takes the oven to pre-heat!)
  • Keep well on the counter for a few days
  • Freeze-able
  • Pack well in school lunchboxes (because I might as well make these bad boys do double time as not only an option for a school morning, but as a quick add-in for lunchboxes!)
  • Taste good!

But what about filling up the older kids?

I’m all about making each meal fit for every kid in the house – you don’t need to be in the kitchen all day, dear momma.

I am also finding that as the kiddos get older, they ebb and flow in and out of times of what feels like you can never keep them full! Bottomless pits if you will! During times like these (that can also happen with toddlers by the way!), just be sure to have other options around to add to their bowl or plate of food. The muffins are part of the meal. Easy sides like hard boiled eggs, breakfasts meats (bacon, sausage, jerky, or even meat from dinner last night), yogurt, smoothies, etc are just as easy to add to the meal and will fill growth spurting kids up easily.

Mini muffin breakfast side items {that are fast!}

These little muffins are a great source of fiber (coconut flour) and fat (coconut flour, healthy oil, and eggs), but unless you want the whole pan gone in one shot, here are some fast side items to balance out the plate.

  • Eggs (hard boiled eggs can be made ahead of time on a prep day – I make a dozen at a time for easy pull out snacks or breakfast)
  • Raw milk or coconut milk tonics (this is a fatty blend of nourishing ingredients – the recipe I use is in my cookbook Nourished Beginnings)
  • Yogurt or coconut yogurt
  • Breakfast meat (sausage, bacon, jerky, or even whatever meat was served for dinner last night)
  • Green smoothies

Batching & Freezing Tips

I am loving my 48-cup mini muffin tin! This recipe fills between 36 and 40 of the mini muffin cups, so if you have 2 of these muffin trays, you could definitely double up and put them in at the same time. To freeze the muffins, let them cool completely, and put them into a freezer bag to freeze. They can pull out to the lunchboxes and thaw by lunchtime, or you can leave them out the night before to be ready to go in the morning.

Print Recipe
5 from 1 vote

Paleo Mini Banana Muffins

Head out the door with fast prep Paleo mini banana muffins, packed with filling, nutritious ingredients to fuel your little ones for the day!
Prep Time5 mins
Cook Time12 mins
Total Time17 mins
Course: Breakfast
Cuisine: American
Keyword: gluten-free banana muffin recipe, gluten-free banana muffins, Paleo banana muffins
Servings: 48 mini muffins
Author: Renee - www.raisinggenerationnourished.com

Ingredients

  • 2 small bananas peeled (If your bananas are larger, or you are going to use applesauce, my 2 small bananas have been measuring out to about 2/3 cup)
  • 4 eggs
  • 1/2 cup avocado oil or melted coconut oil
  • 3 tbsp coconut sugar raw honey or pure maple syrup would work too
  • 2 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1/4 cup tapioca flour
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt

Instructions

  • Pre-heat the oven to 375 degrees.
  • Put the bananas in a medium mixing bowl and mash them with the back of a fork until smooth. Add the rest of the wet ingredients (eggs, oil, coconut sugar, & vanilla) and blend with hand beaters for 1 minute until smooth and creamy.
  • Add the flours, baking soda, and salt and blend to combine until smooth.
  • Scoop the batter into a mini muffin pan. I like to use this safe avocado oil spray to lightly grease the tin before scooping. You could use mini muffin liners or butter - I find the spray faster for so many little muffins. I get about 36 mini muffins out of this batter.
  • Bake the mini muffins at 375 degrees for 12 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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Fig Breakfast Bars :: Gluten Free, Grain Free, Egg Free, Dairy Free

January 5, 2018

Make breakfast or snack time count with quick prep, freezer friendly, and power packed gluten free fig breakfast bars!

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 great winter produce dilemma!

Well in the north it’s a dilemma at least – especially if you don’t want to pay an arm and a leg for out of season fruit and veggies. We are enjoying all that winter brings to us though, including almost daily sledding trips during the long holiday break!

Settling in for the long winter…

While I’ll be looking forward to grabbing up some early strawberries from my Floridian and Californian friends this March (thank you for shipping them to Michigan – we are so thankful!!), this time of year we like to enjoy what is left from our summer blueberry and cherry picking freezer stash so we don’t grow tired of the same oranges and bananas through the long winter months.

Because we have such long winter here, we do rely on dried fruit a bit! Drying fruit throughout the seasons is something our ancestors would have done to preserve the food growing in their area for times like winter when food is at lower supply, and it is so smart! Dried fruit keeps in the pantry easily, and provides a real food source of some pretty important vitamins and minerals our bodies need – not to mention tasting pretty amazing!

Figs!

Dates and figs are probably our household favorite, and since organic fresh produce was slim pickings this week (or way more than I care to afford!), we’ve been enjoying figs! (The linked brands are what I pick up at Costco).

Not only do figs taste pretty amazing, they are packed with potassium and magnesium – minerals that most of us could use a little more of! They are a great, real food source of fiber, as well as vitamins like B6 and K. They are readily available in most stores, and they are really cost effective on Amazon or at Costco.

A new breakfast change up

My kiddos have been ready for a breakfast change up, so my big bag of dried figs from Costco was the perfect reason to hash out a new recipe just for them…and for you! Sweet, dried figs layered with some power packed, fat and protein loaded ingredients make for a great addition to any school morning breakfast, or an easy, pack-able morning snack for school too.

Busy momma, I haven’t forgotten you!

Because let’s face it…none of us have time for a fussy breakfast prep on busy school mornings! Not only are these fig breakfast bars easy enough to make the night before school, they are freeze-able! Which means you can double batch them on the weekend (or whenever your “prep day” is), and keep them in the freezer. The kids can pull their own bars out in the morning on the way to school, and that is about as hands-free prep time as it gets!

Prep time tips

I’ve made these bars at least a dozen times over the last week, and I’ve got some tips to help your kitchen time flow super fast!

  • The pan can be put together in the time it takes your oven to pre-heat if you simmer the figs while you prepare the crust in the pan.
  • The bars need to cool completely to set up before cutting, so you could potentially bake them off in the evening and stash them away in the pan in the fridge til morning when you cut them up for breakfast. Otherwise, getting the bars made up on your prep day list will be beneficial – you can double up and store them away.
  • Do not try to double the recipe into a larger pan – the middle doesn’t cook or set up as well. Instead, I doubled up into two 8×8 pans, and they cooked beautifully.

How to use your fig breakfast bars

For some children, a fig bar and a cup of raw milk or coconut milk would be the perfectly portioned breakfast. For others, a fig breakfast bar with a side of hard boiled eggs or sausage and a cup of yogurt will be best. Still others will be one way this week, and the other way the next! Bottom line…all kids have different appetites and growing periods, so listen to that.

For the toddlers who tend to eat 2 breakfasts, this is a great second breakfast mid morning! Start them off with some eggs and/or veggie hash, and milk in the morning when they get up, and finish off their morning with a bar when they get hungry while you are out grocery shopping! I’ll be using these bars for my school aged kids in their morning snack boxes a lot I think. When I use them for breakfast, they will be having theirs with sides of sausage and raw milk or coconut milk.

Ingredient notes and swaps

While I did make quite a few batches of the bars, there is no way I can possibly test out every swap option. I’ll list out what my thoughts are, and if you do try a certain swap not listed here, we would love it if you would leave your results in the comments so others may use your method if they need that swap too!

  • Fruit swaps: dried apricots, dates, and dried mangoes should all work quite well. I also think that even just a fruit jam you have sitting around would work, though watch the added sugar on some of those.
  • Coconut shred swaps: Sprouted oats work well for the coconut shreds if you can tolerate oat grain.
  • While I did not test swaps for the almond flour, I do think that sunflower seed meal should work fine. If you try a different gluten free flour, start out with a smaller amount – you can always add more if it’s too wet.
  • Chia seed swaps: Flax meal works well if you prefer that, or you can swap the chia out for more coconut shreds which also works. I like the variety of having a healthy seed in there, but if you do not tolerate chia go ahead and swap it out.
  • The grassfed collagen is optional if you do not have it around. If you have it sitting around, it does add another protein component to the bars.

Print Recipe
5 from 26 votes

Fig Breakfast Bars

Make breakfast or snack time count with quick prep, freezer friendly, and power packed gluten-free fig breakfast bars!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Breakfast
Cuisine: American
Keyword: breakfast fig bars, gluten-free fig bar recipe, gluten-free fig bars
Servings: 9 bars

Ingredients

Instructions

  • Put the dried figs and water in a small sauce pan and bring to a simmer for 10 minutes while you prepare the crust.
  • Whisk the dry ingredients (shredded coconut, chia, flours, coconut sugar, baking soda, and salt) in a medium mixing bowl.
  • Melt the coconut oil, turn off the heat, and add the vanilla. Add these wet ingredients to the dry ingredients and stir to combine.
  • Use your 1 cup measure to take out 1 cup of the crust mixture, and set aside. Press the rest of the crust mixture into the bottom of a greased 8x8 baking pan (grease your pan with organic palm shortening, coconut oil, or butter).
  • Blend the simmered water/fig mixture in your food processor, and spread over the top of the pressed down crust in the pan. It spreads really easy like jam. Sprinkle the reserved 1 cup of crust over the top of the jam and lightly press it down, making sure to get the sides and corners too.
  • Bake at 350 degrees for 25 minutes until the crust is lightly browned. Let the pan cool completely before cutting the bars so they can set up. If you cut the bars while warm, they will fall apart. In fact, I found that cooling it in the fridge or freezer made for the cleanest cutting. Once the bars are cut, you can store them in an airtight container for a few days, or pop them in a freezer bag to freeze up to 3 months.

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