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!

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: Spirulina Bites

These little bites are packed with protein, vitamins, and minerals which makes them the perfect snack for a picky eater or a quick boost after a workout!

RECIPE: Spirulina Bites

Spirulina is one of our top superfoods that we always have stocked in our pantry as it contains an abundance of nutrients. Here’s the label from our Spirulina Pacifica bottle (we buy ours via Amazon):

SP_SFP_Pwd_16oz

Willow and I threw this together a couple of weeks ago and she couldn’t stop eating it right out of the food processor. She enjoys them rolled in coconut or finely chopped dark chocolate.

RECIPE: Spirulina Bites

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SPIRULINA BITES: {raw, gluten-free, soy-free, oil-free, refined sugar-free, vegan}

Makes 16 bites

What you need:

  • 3/4 cup pitted Medjool dates
  • 1/4 cup raw tahini
  • 2 Tablespoons coconut butter
  • 2 Tablespoons chia seeds (ground or whole)*
  • 1 Tablespoon spirulina
  • 1 Tablespoon raw protein powder (optional)**
  • shredded coconut, cacao nibs, cacao powder, and/or chopped dark chocolate for rolling (optional)

*I occasionally grind my chia seeds in my nut/spice grinder to create a smoother bite, but it’s not necessary. Keeping them whole will give these bites a little crunch.

**I used Raw Power! Protein Superfood Vanilla and purchase it via The Raw Food World. I like this brand as it uses only superfoods, no fillers, gums, added sugar or sweeteners.

How to:

  1. Place all of the ingredients in a food processor; process until your desired consistency. If you like a chunkier bite, pulse it just enough to get the dates broken apart and ingredients combined. Run it longer for a smoother consistency.
  2. Roll into balls (approximately the size of a tablespoon) and roll in optional coconut, cacao, cacao nibs or chopped dark chocolate. Please note that the coconut butter will initially make these a bit oily, but this will change once the bites have had a chance to set.
  3. Place them on a parchment paper lined baking sheet and let them set in the freezer for 20-25 minutes.
  4. Enjoy! Best if stored in an airtight container in the fridge or freezer.

RECIPE: Spirulina Bites

RECIPE: Spirulina Bites

*For the ones rolled in chocolate, I used Equal Exchange Organic (Fair Trade) Semi-Sweet Chocolate Chips and chopped them up. I purchased them on sale at Whole Foods and love that there’s only three ingredients. They’re vegan and soy-free.

Thanks for stopping by!

 

 

RECIPE: Raw Power Bites

RECIPE: Raw Power Bites

I recently tried a fruity energy bite from the store the other day and while I really enjoyed it, I was bummed that they added some unnecessary ingredients. I couldn’t get the idea out of my head, so I ran straight to the kitchen and began to run some trials. If you don’t like dates, this recipe obviously isn’t for you. Josh isn’t the biggest date fan, so these were a bit much for him…more for me though!

Sweet, slightly caramel-y, a bit decadent, but 100% fruit-sweetened! You can enjoy them chopped up and sprinkled over a smoothie bowl for breakfast, as a quick on-the-go snack, post workout bite or a healthy dessert to satisfy your sweet tooth.

RAW POWER BITES: {raw, gluten-free, soy-free, oat-free, vegan, oil-free}

Makes 12 balls

What you need:

  • 1 cup pitted Medjool dates (approx 10-12)
  • 1/4 cup fruit-sweetened dried cranberries
  • 1/4 cup raisins
  • 1 teaspoon raw cacao powder
  • 2 Tablespoons raw sesame seeds
  • 2 Tablespoons raw sunflower seeds
  • 2 Tablespoons dried mulberries
  • 2 Tablespoons dried finely shredded coconut flakes

How to:

  1. In a food processor, mix together the dates, cranberries and raisins. This will take a bit of time – I bounced between pulsing and running it on low, while scraping the sides down frequently. You’re looking for a paste-like consistency.
  2. Finely grind your sesame seeds and sunflower seeds (I used a nut/spice grinder) and add to the food processor, along with cacao. Mix until well incorporated. See photos below.
  3. Next, using either a nut/spice grinder or clean coffee grinder, pulse the mulberries and coconut flakes to break them down into smaller pieces. Place in a small bowl.
  4. Then using a small cookie scoop form small balls and roll them in the mulberry-coconut mixture. This is a bit of a messy process as the balls are sticky, but the outer coating helps with that! If you don’t have a small cookie scoop, I’d form small balls just shy of a tablespoon measure.
  5. Place them on a parchment lined plate or small baking sheet and allow them to set for a bit in the fridge. For a much firmer bite, place in the freezer. Keep any uneaten bites chilled (we keep ours in a sealed glass container in the fridge).
RECIPE: Raw Power Bites

Finely ground sesame seeds and sunflower seeds.

RECIPE: Raw Power Bites

Dates, raisins, cranberries combined into a paste…doesn’t need to be totally smooth, unless you want it to be.

RECIPE: Raw Power Bites

After mixing in the ground seeds and cacao – it gets a bit darker in color. If you find it to be difficult to combine, you can add a drizzle of liquid sweetener or a splash of milk.

Other variations…

Add raw maqui powder (or acai) to the “dough”

Roll the balls in some cacao nibs or cacao

For an even sweeter bite, add in some maple syrup or coconut nectar.

RECIPE: Raw Power Bites

RECIPE: Raw Power Bites

 

Thanks for stopping by!

RECIPE: Baked Chocolate Earl Grey Mini Donuts

Who’s ready for another donut recipe?! This may or may not be the last one I share for a while…we’ll see. I’ve been eating WAY TOO many sweets lately – one of the downfalls to running trials for dessert recipes. So, I’m thinking I’ll focus on savory after this 😉 If you follow me on Instagram, you got a sneak peek for this recipe…I think the chocolate-y goodness on top lured you in. I wrote this recipe almost six years ago and have drastically changed it and also added one of my favorite teas! The first few trials I ran, I steeped a couple of tea bags in almond milk and then added it to the batter, but the flavor just wasn’t there. It was also being covered up by the strong garbanzo bean flavor (from the all purpose flour) and a couple other ingredients, so after several trials, I finally got the flavor down – it also helped that I took a chance and ground the contents of the tea bags and added it to the batter. Once again, I intended to create an oil-free recipe, but all of the ingredients I tried substituting, took away from the chocolate-earl grey flavor. BUT this recipe is (as always) gluten-free, soy-free, dairy-free, refined sugar-free AND can easily be made nut-free!

If you know me, you know I LOVE Numi teas – they’re one of the few companies I trust when it comes to tea. They’re organic, fair-trade, nothing artificial (no “natural” flavors), just pure ingredients AND use safe, non-toxic packaging materials (no genetically modified corn, pesticides or carcinogens). I buy a wide variety of their teas from Natural Grocers and occasionally from Whole Foods. Here’s the ingredient list for their Organic Chocolate Earl Grey:

Fair Trade Certified organic cacao powder, Fair Trade Certified organic Assam black tea, organic orange peel, organic vanilla beans, organic bergamot oil.

numi

Numi Organic Tea - Chocolate Earl Grey

Before and After

Enjoy Life’s All-Purpose Flour & King Arthur’s Gluten-free Multi-Purpose Flour (they do not contain garbanzo bean flour). Both are pricier than your standard flour. I have found that Vitacost carries the Enjoy Life flour for the best price and Natural Grocers currently has the King Arthur Flour on sale…so go grab a box!

BAKED CHOCOLATE EARL GREY MINI DONUTS {gluten-free, soy-free, refined sugar-free, nut-free option}

Makes 24 mini donuts

What you need:

{DRY}

  • 1 cup gluten-free all-purpose flour that doesn’t contain garbanzo bean flour (I use King Arthur or Enjoy Life)
  • 1/2 cup coconut sugar (or your choice of granulated sugar)
  • 3 bags of Numi’s Chocolate Earl Grey tea*
  • 1.5 tsp baking powder
  • 1/4 tsp Himalayan salt

*You can use chai tea or espresso powder instead. For those who only use loose leaf tea, use a tablespoon of finely ground tea.

{WET}

  • 1 flax “egg” (1 Tablespoon ground flax + 3 Tablespoons water)
  • 1/2 cup unsweetened plant milk (I use almond)
  • 1 tsp apple cider vinegar
  • 1 tsp pure vanilla extract
  • 3 Tablespoons avocado oil
  • 1 Tablespoon pure maple syrup(optional)**

**If you like a really sweet donut and have no plans to glaze them, I recommend adding the maple syrup.

How to:

  1. Preheat oven to 350 degrees Fahrenheit and grease your donut pan(s).
  2. In a small bowl, prepare your flax “egg” and set aside for at least five minutes.
  3. In a large mixing bowl, combine all of the wet ingredients (milk, ACV, vanilla, flax “egg” and avocado oil). Whisk until thoroughly combined. I used my stand-up mixer.
  4. Next, cut open the tea bags and empty out the contents into a spice grinder (or coffee grinder). Grind until it resembles a fine powder (see photo above). Should amount to approximately a tablespoon’s worth. Add this and your other dry ingredients to the bowl and mix until just combined. I recommend sifting your flour & sugar to get the clumps out. The batter will look a bit like pancake batter or creamy almond butter (not as thick and sticky as my previous donut recipe).
  5. Spoon a tablespoon’s worth of batter into each donut “cup” – somewhere between 1/2-2/3 full.
  6. Bake for 15-18 minutes or until a toothpick (tester) comes out clean. My oven is awful and always requires a longer cooking time. The donut should spring back to the touch.
  7. Remove the pan(s) from the oven and allow to set for five minutes. Then transfer the donuts to a cooling rack.
  8. Enjoy plain or with a simple chocolate glaze (see recipe below). I store my leftovers uncovered on a cooling rack in the oven, but you can also leave them on the counter (on the cooling rack) with a piece of parchment paper loosely draped over them. Plastic airtight containers will change their texture significantly.

RECIPE: Baked Chocolate Earl Grey Mini Donuts

RECIPE: Baked Chocolate Earl Grey Mini Donuts

RECIPE: Baked Chocolate Earl Grey Mini Donuts

Simple Chocolate Glaze:

  • 1/2 cup Enjoy Life mini chocolate chips
  • 2 Tablespoons unsweetened plant milk (I used almond)

Over low-med heat, melt the mini chips and milk in a double boiler – stirring frequently. Once melted, remove from heat and dunk the tops of the cooled donuts in the chocolate. Eat right away or allow them to set longer for a firmer glaze. Make sure the chocolate glaze has firmed up before storing them away.

RECIPE: Baked Chocolate Earl Grey Mini Donuts

RECIPE: Baked Chocolate Earl Grey Mini Donuts

RECIPE: Baked Chocolate Earl Grey Mini Donuts

RECIPE: Baked Chocolate Earl Grey Mini Donuts

RECIPE: Baked Chocolate Earl Grey Mini Donuts

This is how the chocolate glaze looks once it has been set.

RECIPE: Baked Chocolate Earl Grey Mini Donuts

My little helper (and photo assistant) took some photos of her own – she was so proud of them, I had to share them with you!

RECIPE: Baked Chocolate Earl Grey Mini Donuts

Thanks for stopping by!