RECIPE: AIP Banana Bread Pancakes

I have been trying to make a good AIP pancake now for months. I’m talking since way back in September. And when I say ‘good’ I mean so good that Willow doesn’t even miss the chocolate chips. When I presented this trial to her a couple of weeks ago, she hesitated to take a bite, but when she did, her face lit up. After three pancakes worth, she said, “these are my favorite! Can you keep making them??” YAY!! I finally did it! And the best part was that she didn’t even ask where the chocolate chips were, she just kept eating.

AIP Banana Bread Pancakes
In past trials, I’ve thrown in chocolate chips to make up for the gummy or mushy center…or to cover up the strange aftertaste. Thus defeating the purpose of AIP! After adjusting a few key ingredients, there is no need for masking flavors and I actually prefer these without maple syrup to keep the sweetness level lower…but I totally add a TON of extra cinnamon on top!

Every time we make these, our house smells like freshly baked banana bread for the rest of the day. It’s wonderful!

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AIP Banana Bread Pancakes
AIP BANANA BREAD PANCAKES

{grain-free, dairy-free, soy-free, gluten-free, refined sugar-free, vegan}

Makes 7-8 small pancakes

What you need:

  • 1 cup tigernut flour
  • 1/4 cup tapioca flour
  • 1 Tablespoon coconut sugar (optional)
  • 1/4 teaspoon baking soda*
  • 1/2 teaspoon cream of tartar*
  • 1/2 teaspoon Ceylon cinnamon
  • pinch Himalayan salt
  • 1/2 cup mashed banana
  • 1/2 cup gum-free coconut milk
  • 1 teaspoon apple cider

*The combination of baking soda + cream of tartar is to replicate baking powder. Being on an AIP diet means staying away from commercial baking powders as they tend to contain cornstarch. If you’re not following an AIP diet, use 1 teaspoon of baking powder instead of the baking soda + cream of tartar.

How to:

  1. Start heating your pan over low-medium heat. I tend to keep it at notch 4 with my electric stove.
  2. In a medium bowl, whisk together all of the dry ingredients; breaking apart any clumps of tigernut flour.
  3. Next, stir in the mashed banana and coconut milk. Finally, add in the apple cider vinegar and stir until just combined. This batter will be very thick.
  4. Add about a teaspoon of coconut oil to your hot pan and scoop small amounts of pancake batter into the pan and smooth it out into a circle with the back of a spoon. I personally like to use an ice cream scooper to make pancakes. With this specific recipe, I fill the scoop halfway because I find that they’re easier to flip when smaller.
  5. Allow to cook for 3 minutes, flip, and cook for another 3 minutes. Unlike usual pancakes, these do not bubble up or get super dry edges to indicate when it’s time to flip. Depending on what pan you use, you might have to add more oil.
  6. Enjoy with maple syrup, fresh fruit, and extra cinnamon!

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 AIP Banana Bread Pancakes

Let me know if you give this recipe a try! Either come back and leave me some feedback or tag me on Instagram @be.sol.ful

Thanks for stopping by!

Simple Breakfast Potatoes

Breakfast.  My favorite meal of the day and honestly, I could eat breakfast-y foods all day long – there’s a sense of comfort that comes along with them. For the last few weeks, I’ve been obsessed with these breakfast potatoes – they’re savory, full of flavor, and satisfying. They’re also super versatile! I’m sharing a basic version below, but if you’re not following an AIP diet, the options are literally endless! I’ll provide some ways to change them up in the notes below.

These are delicious on their own or stuffed into a tortilla (or Paleo Wrap)!

Simple Breakfast Potatoes

SIMPLE BREAKFAST POTATOES {Vegan, AIP, Oil-free option}

Serves 2-3

What you need:

  • 1 large sweet potato*
  • 1 small onion
  • 1-2 teaspoons coconut oil*
  • 1 Tablespoon Sari Foods Nutritional Yeast
  • 1/2 teaspoon granulated garlic
  • 1/2 teaspoon sweet smoked paprika (omit if AIP)
  • salt to taste
  • 4-5 cups fresh baby spinach*
  • Optional add-ins or toppings: avocado, chives, guacamole, salsa, hot sauce, mushrooms, jalapeños , vegan sour cream, cheeze sauce, ketchup.

*NOTES* I used white sweet potato for this recipe, but really any variety of potato will do. If you are following a strict AIP diet, you will have to stick with sweet potatoes or yams. Instead of coconut oil you can use vegetable or mushroom broth – it will add a different flavor and the onions + potatoes may not crisp or brown as nicely. You can use kale or arugula instead of spinach or do a combo of all three.

Other flavor ideas: Garlic + sage, curry, chipotle, salt + black pepper, Italian seasoning.

How to:

  1. Wash and cube the sweet potato – I leave the peel on. Place into a pot of water and boil for 5-7 minutes to soften/pre-cook them a bit. Make sure to not overcook them as they will become mushy. Drain and set aside.
  2. While your potatoes are cooking, thinly slice your onion. Over medium heat, warm up a large pan with 1-2 teaspoons of coconut oil (or broth). Depending on the type of pan you use, you might need more or less oil. Add the onions to the pan and sauté until golden and slightly crispy.
  3. Once the onions are done and potatoes are boiled, add the potatoes to the pan of onions and sauté until they begin to brown. I’ve learned to not be an over-stirrer! It’s OK to walk away from the pan for a few minutes. If the potatoes are sticking to the pan, add more oil or broth. I used a ceramic pan for this recipe and used a very small amount of oil.
  4. Once the potatoes are evenly browned, stir in the seasonings and cook for another 2-3 minutes.
  5. Next add in the spinach and sauté for another 2-3 minutes, stirring frequently.
  6. Remove from heat and serve!

Salsa goes really well with these potatoes and one of our favorite store-bought salsas is Green Mountain Gringo! It tastes super fresh and doesn’t contain citric acid or any weird ingredients. We love the Roasted Garlic option.

Simple Breakfast Potatoes

I’d love to hear if you give these breakfast potatoes a try!

Thanks for stopping by!

RECIPE: Sunshine Smoothie Bowl

Hello, friends! Before I dive into this recipe, I wanted to say a HUGE thank you for all of the supportive comments on my previous post – means so much to me. I was shocked at how well it was received and even more shocked to learn how many others are in the same boat. Your emails and text messages have helped me to feel less alone and hopeful. I’m sending so much love and healing energy to all of you ❤️

If you read my last post, you know that I’ve made some changes in my diet to reset my system and I’ve had amazing results – more energy, no bloating, pain-free, positive mood changes, clothes fitting better, and hopeful. When I was first introduced to the Autoimmune Protocol, I focused too much on the foods I’d have to avoid, rather than looking at the lengthy list of foods I could eat – it’s all about perspective, right?

Since going vegan almost ten years ago, I’ve consumed nuts & seeds on a daily basis. Heck, almost at every meal if I think about it: nut milk in my smoothies, nuts in granola, cashews to make a creamy sauce or soup, nut or seed butters on toast, in smoothies, in baked goods. The list could go on. Nuts & seeds are in A LOT of vegan products.

Same goes for grains. They’re in our cereals, granola, pancakes, and baked goods. But we also cook them up to go with our lunch or dinner – rice, quinoa, millet, buckwheat…well, you get the idea.

My body hasn’t ever had a break from nuts, seeds, and grains – I’m 37 years old – so that’s many days of consuming these foods. I’ve been without nuts and seeds for over two weeks now and without grains, beans, and nightshades for over a week…I’m honestly shocked at how much better I feel. With the AIP diet, they say to do it for 30 days to reset your system – I’m not sure I will go that long since I don’t think I’m getting enough protein (might add beans back in next week) – it’s a harder diet to follow as a vegan.

Eating this way has forced me to get creative, but also reigniting my love for the simple meals…my current favorite dinner is baked yams with sauteed kale, onions, garlic, zucchini, topped with coconut aminos and sliced avocado…gimme those greens! I’ve also fallen in love with these Coconut Paleo Wraps – on the pricey side, so they’re a treat for me. You can find them at pretty much an natural food store or online, but I have found that Whole Foods sells them for the best price. I love using them for both savory (veggie wraps) and sweet (apple crepes) recipes. Oh! And all I can say is coconut butter never tasted so good – now that all of my other nut/seed butters are out – coconut butter is like gold to me! Haha!

*If anyone is interested, I’d be happy to do a post sharing what I eat in a day following this protocol.

If your weather is anything like ours, you’re probably still enjoying smoothies and nice cream without shivering under a blanket just yet 😉 I think this recipe borders on nice cream due to its thickness, but I’m calling it a smoothie bowl since it has a sneaky little veggie in there!

Ahhh, golden beets! Have you tried them? Are you a beet lover? If you’re not a beet fan, golden beets are a lot less “earthy” and overpowering than the vibrant red beets and they also have a perfect sweetness to them. I also love golden beets for their bright, sunshine-y yellow color! I’ve brightened the color even more with some fresh turmeric and mango. My first instinct is to grab the bottle of homemade almond milk, but since I’m not consuming nuts right now, I’ve been using coconut milk, which also gives it a nice tropical twist!

RECIPE: Sunshine Smoothie Bowl
Sunshine Smoothie Bowl {vegan, AIP-friendly, gluten-free, nut-free, soy-free}

Serves 1-2

What you need:

  • 2 frozen bananas
  • 1 cup frozen mango chunks
  • 1/4 cup fresh golden beets, peeled + chopped*
  • 1/2-1 inch chunk of fresh turmeric
  • 2 Tablespoons raw coconut butter
  • 1/4 teaspoon vanilla (optional; if following AIP do not use extract)
  • coconut milk to blend*

*I have made this with an additional 1/4 cup of beets and it’s still delicious! Just depends on how much of a beet lover yo are. I use Trader Joe’s organic canned coconut milk as it is gum-free. I suggest starting with 1/4 cup, adding more if you’d like a thinner consistency. If you’re OK with gums, then any coconut milk will do…full fat will make it ultra creamy. 

RECIPE: Sunshine Smoothie Bowl

How to:

  1. Blend until smooth, pour into a bowl, and enjoy! You can top it with fresh blueberries, dried mulberries, shredded coconut, cinnamon, or granola…or load it up with everything!

RECIPE: Sunshine Smoothie Bowl

RECIPE: Sunshine Smoothie Bowl 

Can’t believe this is the last official week of summer! Are you excited for fall?!

 

Thanks for stopping by!

RECIPE: Raw “Granola”

*I apologize for those seeing this post for a second time – for some reason it got published way before I had it scheduled for and this isn’t the first time something like this has happened! Sorry, guys!*

If there’s one ingredient I miss more than anything, I would have to say oats. They’re so versatile that they’re pretty much found in EVERYTHING. Granola is probably my most missed oat-y treat and I needed to find a replacement to top my smoothie bowls with. Whether crunchy or chewy, I loved that sweet and often times nutty goodness. While this specific recipe isn’t going to be exactly like the granola you’re probably used to as it’s obviously lacking rolled oats, it does have some “clusters” of nutty deliciousness AND it all comes together in just a few minutes.

I used to LOVE rawnola (dates + gluten-free rolled oats), but when my oat sensitivity returned, I started playing around with a substitute – while this method won’t be nearly as low-fat, the variety of nuts bring some excellent health benefits (iron, selenium, calcium, protein, magnesium, and antioxidants). Ever since seeing my sweet friend Natalie’s latest rawnola recipe over at Feasting on Fruit, I’ve been anxious to throw in some lemon zest…if you haven’t seen her rawnola creations, definitely check them out!

Why did I choose raw walnuts, Brazil nuts, and almonds? Because they’re some of the healthiest options! Not only are they packed with an abundance of nutrients, but they’re also excellent for brain health, heart health, and the prevention of cancer.

Excellent in a bowl with a splash of nut milk, as a topping for ice cream, smoothie bowls, or as is! The Brazil nuts and pinch of salt add a wonderful flavor to this simple recipe. This is also a great base to play around with flavors/spices of your choice…I do have another recipe in the works for you using this raw granola, so stay tuned 🙂

RECIPE: Raw "Granola"

RAW “GRANOLA”

Makes approximately 3.5-4 cups

What you need:

  • 1.5 cups packed, pitted Medjool dates (approximately 22-24)
  • 1/2 cup raw, organic walnuts
  • 1/4 cup raw, organic Brazil nuts
  • 1/4 (heaping) raw, organic almonds
  • 2 Tablespoons shredded coconut
  • 1/2 teaspoon vanilla (ground or extract)
  • pinch of Himalayan salt (optional, but highly recommended)

How to:

  1. Throw all of the ingredients in a food processor and pulse until everything is broken up and starting to clump/stick together. If you’re noticing that the mixture isn’t really sticking, add a few more dates and pulse again.
  2. You can either enjoy right away OR spread the mixture (in an even layer) onto a parchment paper lined dehydrator tray and set it at 115°F overnight. I love it both ways, but it’s REALLY good straight out of the dehydrator – it produces a warm, slightly crispy, yet chewy texture.
  3. Best stored in a glass, air-tight container in the refrigerator.

RECIPE: Raw "Granola"

RECIPE: Raw "Granola"

Thanks for stopping by!

RECIPE: Oil-Free Protein Pancakes

Hello, friends! It’s been a LONG time, but I’m back and I owe you some recipes! I’d love to hear how you’re all doing, so leave me a comment below telling me a bit about your summer so far! I can’t believe we’re nearing the end of July…the days are flying by.

Is this really my first pancake recipe for the blog?! Pancakes are like a staple in our house at least once a week and I’ve always used recipes from my favorite bloggers and cookbooks…I thought it was about time to try creating my own! In my head, I had a list of ingredients that I wanted to include and some that I wanted to leave out – and after what felt like a gazillion trials, I finally achieved the texture and flavor I was looking for. I wanted a pancake packed with wholesome ingredients and awesome nutritional value, but still tasted really good. Sounds obvious, but let’s just say some of my trials were awful, for example, mushy center (gag me), overwhelming flavor (and not in a good way), and dry, but this recipe is a huge hit in our house!

These pancakes are a great source of fiber, protein, calcium, and healthy fats so you can feel good about making them for your kiddos!

RECIPE: Oil-Free Protein Pancakes

OIL-FREE PROTEIN PANCAKES

Makes 7-10 pancakes (depending on how big you make them)

What you need:

  • 3/4 cup blanched almond flour*
  • 1/2 cup buckwheat flour
  • 1/4 cup tapioca flour
  • 2-3 Tablespoons coconut sugar
  • 1 Tablespoon baking powder
  • 1 Tablespoon ground flax
  • 1 teaspoon Ceylon cinnamon (optional)
  • pinch of salt (optional)
  • 1 cup plant-based milk (I use homemade almond milk)
  • 2 teaspoons apple cider vinegar
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon pure vanilla extract

*I recommend either King Arthur almond flour or Honeyville.

**Optional add-ins: mini chocolate chips, chopped pecans, blueberries. I don’t think I have to tell you what we added in 😉

How to:

  1. In a large bowl, whisk together all of the dry ingredients, breaking up any clumps from the almond flour.
  2. Next, in a separate bowl (or I use a liquid measuring cup), stir together the wet ingredients. Once well combined, add this to your dry ingredient bowl and stir until just combined – be careful not to over mix the batter.
  3. Allow the batter to rest for 15 minutes. At this time, begin preheating your pan. I recommend keeping the heat setting at a low-medium level (notch 4 on an electric stove).
  4. Depending on the pan you’re using, you may or may not need to use a bit of coconut oil or cooking spray. After 15 minutes has passed, add a bit of oil to your pan (if needed) and pour in about a 1/4 cup worth of batter. When the edges start to look a little dry (approximately 2-3 minutes), flip and cook for another 2 minutes. Again, this will all depend on the pan you’re using and stove.
  5. Top with pure maple syrup, maple cream, fresh fruit, or nut butter and ENJOY!

*I used both a cast iron skillet and a ceramic pan – both produced fluffy pancakes, but the cast iron ones had a slight crispy exterior due to having to use a bit more coconut oil to prevent sticking…they also turned out a little darker in the cast iron skillet.

RECIPE: Oil-Free Protein Pancakes

RECIPE: Oil-Free Protein Pancakes

What’s your favorite pancake topping?

Thanks for stopping by!

RECIPE: Chocolate Muffins

Funny story about these muffins – I created this recipe months ago, but when I went to type up the blog post, my notes got all jumbled together and I couldn’t figure out which trial was the one. I stared at four separate pieces of paper with jotted measurements and couldn’t figure it out! I was SO bummed! Last week I decided to revisit this recipe and took a guess as to which piece of paper held the winner, but also made a couple of simple adjustments. The house smelled amazing, they looked like muffins, and the taste test…

Willow: “Mom! Did you know you’re the best baker?”

I certainly wouldn’t go that far, but it’s always sweet to get a compliment from your child because they’re blunt + honest. Guess we figured these out!

Whew!

These aren’t dry like many of the gluten-free muffins I’ve had and they’re not overly sweet…which means they’re ok for breakfast, right?

RECIPE: Chocolate Muffins

Inspecting for chocolate chips!

CHOCOLATE MUFFINS {gluten-free, soy-free, oil-free, oat-free, vegan}

Makes 9 muffins or 8 mini loaves

What you need:

  • 1 cup King Arthur Gluten-Free Multi-Purpose Flour*
  • 1 cup blanched almond flour
  • 1/2 cup coconut sugar
  • 2 Tablespoons cacao powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon Himalayan salt
  • 3/4 cups unsweetened plant milk (I’ve used almond and cashew)
  • 1 teaspoon apple cider vinegar
  • 2 flax eggs (2 TBSP ground flax + 6 TBSP warm water)
  • 1/2 TBSP blackstrap molasses
  • 1 teaspoon pure vanilla extract
  • 1/4 cup Enjoy Life mini chips

*This is my favorite all-purpose, gluten-free flour as it doesn’t contain any gums or chickpea flour (which can overpower baked goods).

DSCN1962

How to:

  1. Preheat oven to 350° F and lightly grease your muffin pan or mini loaf pan.
  2. In a small bowl, prepare your flax eggs and set aside to thicken.
  3. Next, measure out your milk in a liquid measuring cup and add the 1 teaspoon of ACV. Mix and set aside.
  4. In a large mixing bowl, add all of the dry ingredients (except the chocolate chips) and whisk until incorporated – breaking up any clumps from the almond flour.
  5. Then add all the wet ingredients to the dry and mix until well combined. Fold in the chocolate chips.
  6. Using a spoon, fill the muffin cups about 1/2-3/4 of the way full. You can sprinkle extra chocolate chips on top, if you’d like.
  7. Bake for 18-22 minutes; you want the tops to spring back when touched and the toothpick test should come back clean.
  8. Allow to cool in the pan for at least 5-10 minutes, then transfer to a cooling rack.
  9. ENJOY!

Like a lot of baked goods, these are best the day they’re made. I recommend storing any leftovers in the fridge and warming them in the oven for the best flavor…or you can eat them cold.

RECIPE: Chocolate Muffins

RECIPE: Chocolate Muffins

RECIPE: Chocolate MuffinsIf you really want to take these muffins over the top, sneak 1/4-1/2 square of dark chocolate into each muffin cup while filling – you get a nice, melty, chocolate surprise in the center! I got that idea from my friend, Diana, and I can tell you first hand that it’s pretty fantastic.

You can also add a bit of cinnamon and/or espresso powder to the batter for a richer flavor.

RECIPE: Chocolate Muffins

We used 1/2 square of Theo 70% dark chocolate in each muffin. After sneaking the chocolate in there, be sure to top with more of the batter.

 

RECIPE: Chocolate Muffins

RECIPE: Chocolate Muffins

Thanks for stopping by!

RECIPE: Red Velvet Mini Donuts

RECIPE: Red Velvet Mini Donuts

 

I love when recipes get created spontaneously and unexpectedly. Willow has been on a HUGE pink kick…I’m talking smoothies, clothes, and coloring everything pink. My favorite is when she drew a picture of our family and gave Josh pink hair.

IMG_7996

We’re also “exercising” in a field of flowers, so this picture is pretty great!

Last week she asked for pink donuts and at first I thought, “how in the heck am I going to do that?” Then it dawned on me….duh, BEETS! We’ve been making Hunter’s Red Velvet Smoothie quite a bit and had some leftover beets, so this recipe was fully inspired by you, Hunter!

Willow grabbed a chair and helped me get to work. Rather than creating an entirely new donut recipe, I used my Baked Coconut Pecan Mini Donut recipe as a base (since it has been so popular among my readers), but I made some adjustments. And the best part….it’s all done in the Vitamix!

So here’s a simple Valentine’s Day treat that you can enjoy for breakfast or dessert!

These are best eaten the day they’re made, so share with friends & family or cut the recipe in half if you want them all to yourself 😉

RECIPE: Red Velvet Mini Donuts

 

RED VELVET MINI DONUTS {vegan, gluten-free, soy-free refined sugar-free, gum-free}

Makes 24 mini donuts

What you need:

  • 1 cup King Arthur Gluten-Free Multi-Purpose Flour* (or your choice of g/f all-purpose)
  • 1/4 cup finely ground raw pecans
  • 1/2 cup coconut sugar
  • 1 Tablespoon cacao powder
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon espresso powder (optional)
  • 1/4 teaspoon Himalayan salt
  • Flax egg (1 TBSP ground flax + 3 TBSP water)
  • 1/2 cup + 1 Tablespoon unsweetened almond milk
  • 1 teaspoon apple cider vinegar
  • 1/4 cup raw beets, chopped
  • 3 Tablespoons coconut oil**
  • 1 Tablespoon pure maple syrup
  • 1 teaspoon vanilla extract

*I like to use King Arthur as it doesn’t contain chickpea flour (can be overpowering in flavor) or xanthan gum.

**For an oil-free option, you can replace the coconut oil with full fat coconut milk.

HOW TO:

  1. Preheat oven to 350°F
  2. In a small bowl, prepare your flax egg and set aside.
  3. Pour the milk and ACV into your Vitamix and allow to sit for a few minutes. While you’re waiting, lightly grease your donut pans using coconut oil or avocado oil.
  4. Next, add the beets, coconut oil, maple syrup, vanilla and flax egg to the Vitamix and blend until smooth.
  5. Add all of the dry ingredients and blend again until smooth, scraping down the sides if needed.
  6. Fill your donut pan “holes” approximately halfway-3/4 full. I used a tablespoon to fill each one. You can also just pour the batter directly from the blender…I made a huge mess doing it that way!
  7. Place in the oven and bake for 15-17 minutes. Remove from the oven and allow the donuts to set in the pan for 5-8 minutes. Allow them to cool completely before glazing them.

RECIPE: Red Velvet Mini Donuts

We’ve had our fridge stocked with beets and Willow wanted pink frosting…this was the best I could do with what we had!

Coconut Beet “Frosting”

  • 1.5 cups shredded coconut
  • 3 Tablespoons yogurt (plain or vanilla)
  • 1 Tablespoon raw chopped beets
  • 1/2 teaspoon pure vanilla extract
  • sweeten to taste

In a food processor or high-speed blender, process the coconut until it starts to resemble coconut butter. Then add in the remaining ingredients and mix until smooth. I actually wanted a bit of texture to the frosting, so I didn’t process the shredded coconut completely. Sweeten to taste with either pure maple syrup or coconut nectar. If you don’t have coconut shreds on hand, you can use already made (store bought) raw coconut butter – I’d start with 1/2 cup.

RECIPE: Red Velvet Mini Donuts

 

Simple Chocolate Glaze:

  • 1.5-2 Tablespoons raw cacao powder
  • 2-3 Tablespoons pure maple syrup

(Another simple way is to just melt some Enjoy Life chocolate chips with some milk like I did HERE)

Whisk the two ingredients together in a small bowl until smooth. You can either drizzle it on the donuts or dunk the entire donut.

Other options:

  • sprinkling some coconut shreds on top
  • use a maple sugar or coconut sugar dusting (see my coconut pecan donut recipe for details)
  • you can skip toppings all together for a less sweet option
  • OR if you want to really go all out, you can add some chocolate chips to the batter! If you ask Willow she’d tell you to use chocolate chips AND a glaze 🙂

RECIPE: Red Velvet Mini Donuts

 

 

 

Let me know if you give these a try!

Thanks for stopping by!