Dear Health-Conscious Breakfast Lover

Transcription

Dear Health-Conscious Breakfast Lover,
You’ve heard it a hundred times before…. Breakfast is
the most important meal of the day.
This may or may not be true. But it is certainly untrue if
you are filling up on JUNK to start your day.
Sugary toaster pastries… syrup-soaked waffles… a bowl
of processed cereal… drive-thru donut. These foods
might be hard to hard to pass up when you’re starved
and in a rush to work. But they do your body no favors.
The good news is that enjoying a proper, nutritious
breakfast doesn’t have to be a chore. It can be a JOY!
In Better Breakfasts & Brunches, we’ll show you how to
make delicious, low-glycemic, gluten-free waffles,
pancakes and egg breakfasts that you can whip up for
the whole family in less than one hour… for the entire
week!
In the pages below, you’ll find make-ahead breakfasts
that your entire family will love. So you’ll never have to
say or hear again, “What’s for breakfast?”
Imagine sinking your teeth into a crispy waffle or a
cheesy egg muffin that you heated up in the time it
takes to brew a pot of coffee… and NO cleanup!
Not only will you and your family be nourished by the
foods in this book, you’ll feel good about your choices
and starting every day on a healthy foot!
To Bringing Back REAL Breakfasts,
Kelley & Jon Herring
Wellness Bakeries
www.WellnessBakeries.com
Copyright © 2007-2015 Wellness Bakeries, LLC. ALL RIGHTS RESERVED
See all of our products and recipes at www.WellnessBakeries.com
1
BREAKFAST BREADS ...................................................................................................................................................3
Bourbon Banana Walnut Bread .......................................................................................................................................... 4
Paleo Zucchini Bread ........................................................................................................................................................... 5
Paleo Pumpkin Bread .......................................................................................................................................................... 6
Paleo Banana Bread ............................................................................................................................................................ 7
Pumpkin Cranberry Bread ................................................................................................................................................... 8
Cinnamon-Raisin Swirl Bread .............................................................................................................................................. 9
CAKES & ROLLS ........................................................................................................................................................ 10
Gooey-Chewy Paleo Cinnamon Rolls ................................................................................................................................ 11
Low Carb Gluten Free Coffee Cake ................................................................................................................................... 12
SAVORY BREAKFAST DISHES ..................................................................................................................................... 13
Gluten Free Breakfast Soufflés ......................................................................................................................................... 14
English Muffins .................................................................................................................................................................. 15
Better Bagels ..................................................................................................................................................................... 16
PANCAKES, WAFFLES & FRENCH TOAST .................................................................................................................... 17
Everyday Pancakes ............................................................................................................................................................ 18
Blueberry “Buttermilk” Pancakes ..................................................................................................................................... 19
Everyday Waffles............................................................................................................................................................... 20
Banana Bread Waffles ....................................................................................................................................................... 21
Gingerbread Waffles ......................................................................................................................................................... 22
Maple Bacon Waffles ........................................................................................................................................................ 22
Sweet Potato Waffles........................................................................................................................................................ 24
Ultimate French Toast....................................................................................................................................................... 25
Sugar-Free Maple Syrup.................................................................................................................................................... 26
MUFFINS, SCONES & DONUTS .................................................................................................................................. 27
Blueberry Muffins ............................................................................................................................................................. 28
Low Carb Donuts ............................................................................................................................................................... 29
Chocolate Icing .................................................................................................................................................................. 30
Cinnamon “Sugar”............................................................................................................................................................. 31
BISCUITS .................................................................................................................................................................. 32
Sausage & Cheese Biscuits ................................................................................................................................................ 33
Flaky Southern-Style Biscuits ............................................................................................................................................ 34
Bacon & Chive Sweet Potato Biscuits ............................................................................................................................... 36
Paleo Breakfast Biscuit Sandwiches .................................................................................................................................. 37
2
3
A slice of Starbucks Banana Walnut Bread will set you back almost 500 calories… and send your insulin levels soaring
with its 46 grams of sugar! Our protein-rich version contains less than 5 grams of sugar per serving, plus the rich flavor
and fragrance of bourbon. If you omit the booze, increase vanilla to 1 Tbsp.
Yield: One 9x5 loaf (16 slices) or three mini loaves
Ingredients
 2 ripe bananas, mashed
 ½ package (180 g) Miracle Mix
 ½ cup walnuts, toasted
 4 pastured eggs, room temperature
 ½ cup virgin coconut oil, melted
 ⅓ cup hot water
 1 tsp. organic vanilla extract
 1 ounce bourbon
 ½ cup powdered low-glycemic sweetener of choice (Erythritol or Coconut Sugar) plus stevia extract, to taste
Preparation
1 Preheat oven to 350 F and grease a 9 x 5 loaf pan or prepare mini loaf pans.
2 In a high-powered blender, add the eggs and blend on medium-high until pale yellow and frothy. Add coconut
oil, bourbon and vanilla.
3 Pour in Miracle Mix and sweetener, blending on low speed to incorporate. Add hot water and continue mixing
to form a thick batter.
4 Using a rubber spatula, scrape batter out of blender and into a medium bowl. Fold in mashed bananas and
walnuts.
5 Pour into greased loaf pan and bake at 350 for 1 hour (for large loaf).
4
Need a great way to use a bumper crop of summer zucchini? Look no further than our quick and delicious, nutrientdense zucchini bread.
Yield: One7.5 x 3.5 inch loaf (12 slices)
Ingredients
 1⅓ cup Miracle Mix (140 g)
 4 pastured eggs
 2 small zucchini, finely grated (250 g)
 ½ cup walnuts, chopped (45 g)
 2 tsp. organic apple cider vinegar
Preparation
1 Preheat oven to 350 F. Line a 7.5 x 3.5 inch
loaf pan with parchment paper.
2 Add melted coconut oil, eggs and apple
cider vinegar to a medium bowl.
3 Add Miracle Mix and blend on high speed
until smooth.
4 Fold in the grated zucchini and then the
walnuts.
5 Transfer to oven and bake 40-45 minutes to golden brown and a toothpick comes out clean.
5
Pumpkin, spice and everything nice! This pumpkin-packed loaf makes the perfect grab-and-go breakfast or snack and is a
rich source of the antioxidant beta-carotene.
Ingredients
 4 pastured eggs
 1 cup pumpkin puree (240 g)
 ¼ cup Erythritol, powdered
 30-40 drops liquid stevia extract
(to taste)
 1½ cup Miracle Mix (160 g)
 2 tsp. vanilla extract
 1 Tbsp. ground cinnamon
 1 tsp. ground nutmeg
 ¼ tsp. ground allspice
Preparation
1 Preheat oven to 350 F. Line a 7.5 x
3.5 inch pan with unbleached
parchment paper.
2 In a medium bowl, add the eggs, melted coconut oil, pumpkin puree, Erythritol and liquid stevia. Blend on high
speed with a hand held mixer to fully combine.
3 In a small bowl, combine the Miracle Mix and spices.
4 Add dry ingredients to wet and blend to a smooth batter.
5 Spread into lined pan and transfer to the oven.
6 Bake 40-45 minutes or until a toothpick comes out clean.
7 Cool on a wire rack for 10 minutes, then remove loaf and cool directly on wire rack before slicing.
6
What bread makes the perfect light breakfast, afternoon snack and dessert? None other than the classic banana bread!
Our version has less than 4 grams of sugar per moist and delicious serving.
Ingredients
 1½ cups Miracle Mix (160 g)
 4 large eggs
 ½ cup coconut oil, melted
 2 very ripe bananas (250 g)
 1 tsp. cinnamon
 2 tsp. vanilla extract
 ½ Tbsp. Coconut Sugar (optional, for a
sweeter bread)
 ½ cup nuts, chopped
Preparation
1 Preheat oven to 350F. Line a muffin tin with
liners or grease a 7.5 x 3.5" pan.
2 In a glass bowl, heat ripe bananas in the
microwave for 1 minute 30 seconds to release juices. Mash well.
3 In a medium bowl, combine Miracle Mix, cinnamon and coconut sugar (if using)
4 In another bowl, combine eggs, coconut oil and vanilla. Whisk well to combine.
5 Add dry ingredients to wet and beat on medium speed with an electric mixer to fully combine.
6 Add the bananas and mix to incorporate.
7 Fold in the nuts.
8 Spoon batter into lined muffin cups or loaf pan.
9 Sprinkle with cinnamon and/or a small amount of coconut sugar, if desired.
10 Transfer to oven and bake 22-24 minutes for muffins or 40-45 minutes for a loaf until tops are golden brown and
a toothpick comes out clean.
11 Let cool on a wire rack. Serve with butter.
7
This festive bread is perfect for the holidays. But don’t reserve it for just a special occasion. Packed with antioxidants and
protein, it makes for a healthy breakfast or snack any time of year. For a flavorful twist, add ½ Tbsp. organic orange zest
or 1 tsp. organic orange extract.
Yield: One 9 x 5 loaf (16 slices) or 3 mini loaves
Ingredients









½ cup organic pumpkin puree
½ cup mashed, ripe banana
⅓ cup powdered low-glycemic
sweetener of choice (Erythritol or
Coconut Sugar) or 20-30 drops
liquid stevia (to taste)
⅓ cup dried organic unsweetened
cranberries
1 cup (120 g) Miracle Mix
6 pastured eggs, room temperature
1 tsp. cinnamon
½ tsp. nutmeg
⅛ tsp. ginger
Preparation
1
2
3
4
5
6
Preheat oven to 350 degrees. Line a 9 x 5 loaf pan with parchment paper, or prepare mini loaf pans.
Add Miracle Mix cinnamon, nutmeg and ginger in a bowl. Whisk to incorporate.
In a high powered blender, add the eggs, pumpkin puree, banana, and sweetener.
Pour in dry ingredients and blend on medium speed for one minute or until smooth. Stir in cranberries.
Pour into loaf pan lined with parchment paper.
Bake at 350 degrees 45-60 minutes (for large loaf) or until an inserted toothpick comes out clean.
8
Growing up, you might remember Pepperidge Farm Cinnamon Raisin Swirl Bread – with its sweet, cinnamon interior and
spiral slices. Our delicious version has the same flavor and fun swirl shape… without the trans fats, corn syrup, gluten or
additives!
Yield: One 8 x 4 inch loaf (12 slices)
Ingredients
Bread






½ package Better Bread Mix (108 grams)
5 egg whites
1 Tbsp. organic apple cider vinegar
1 Tbsp. organic molasses
2 tsp. organic vanilla extract
⅓ cup boiling water
Filling
 1 Tbsp. organic cinnamon
 2 Tbsp. Erythritol or Coconut Sugar (or a
blend of each), powdered
 ⅓ cup raisins, chopped
Preparation
1 Preheat the oven to 350 degrees F.
2 In a medium bowl, add the eggs, vinegar, vanilla and molasses. Add the Better Bread Mix and blend on medium
speed until dough thickens.
3 Pour in boiling water and mix on medium speed until combined. The dough will begin to firm up and stick
together after about 1 minute.
4 Grease a large piece of parchment paper. Place dough in the center and top with another piece of parchment.
Use a rolling pin or wine bottle to roll dough into a rectangle approximately ½ inch thick.
5 Combine filling ingredients (cinnamon, sweetener and raisins) and spread evenly over the rectangle. Transfer to
freezer for 10 minutes.
6 Once dough has chilled, use the parchment paper to lift the short side of the rectangle and roll the dough into a
tight cylinder. Guide the roll with the parchment. Tuck in ends of roll.
7 Place cylinder into an 8 x 4 loaf pan, lined with parchment paper. Tuck under ends of roll and pinch to seal.
Using a sharp knife, score the top of the loaf with three diagonal cuts.
8 Bake for 1 hour and 15 minutes until golden brown and firm.
9
10
Does the sweet smell of Cinnabon call your name, when you’re walking through the mall? Unfortunately, with more than
500 calories (and 40 grams of sugar!) per serving, this treat is best left in the food court. But you can enjoy our good-foryou version that packs all the sweet-and-cinnamon goodness you crave, yet with only 140 calories and 2 grams of sugar
apiece. To save time on your next batch, freeze rolled dough in parchment for an easy slice-and-bake treat.
If you’re looking for a quicker version with less measuring than the recipe below, try our Sinless Cinnamon Rolls Mix!
Yield: 16 cinnamon rolls (2-inches
each)
Ingredients
Rolls





1 package Better Bread Mix
½ cup Erythritol, powdered
8 egg whites
2 Tbsp. organic apple cider
vinegar
⅔ cup boiling water
Filling
 1 Tbsp. organic cinnamon
 2 Tbsp. Erythritol, powdered
Frosting & Topping
 3 oz. organic cream cheese or coconut cream concentrate
 1 packet Classic Frosting Starter
 2 Tbsp. unsweetened coconut milk
 2 Tbsp. pecans, lightly toasted
Preparation
1 Preheat the oven to 350 degrees F.
2 In a medium bowl, add the Better Bread Mix and Erythritol. Whisk in the eggs and vinegar and combine until
you have a thick dough.
3 Pour in boiling water and mix using a hand-held mixer on medium speed until well combined and the dough
becomes firm (about 1 minute).
4 Grease a large piece of parchment paper. Place dough in the center and top with another piece of parchment.
Use a rolling pin or wine bottle to roll dough into a rectangle about ½ inch thick.
5 Combine filling ingredients (cinnamon and Erythritol) and spread over the rectangle. Chill in freezer for 10
minutes.
6 Remove chilled dough. Use parchment paper to life the longer side and roll dough lengthwise into a tight
cylinder.
7 Slice into 1-inch or 2-inch rolls, as preferred. Place in a 9-inch round pan lined with parchment paper. Bake 40-45
minutes until golden brown.
8 Blend frosting ingredients in a medium bowl until smooth. Drizzle over cinnamon rolls and top with toasted
pecans, if desired.
11
Coffee cake is notoriously high in sugar and carbs. Indulge in this low carb, grain-free version for a guilt-free delight with
your morning cuppa.
Yield: 12
Ingredients
Cake






1½ cups Miracle Mix (160 g)
4 free range eggs
½ cup coconut oil, melted
½ cup Erythritol or Coconut Sugar
(or a blend)
1 tsp. vanilla extract
¾ cup coconut milk or almond milk
Topping
 ¼ cup coconut oil, melted
 ¼ cup Erythritol or Coconut Sugar
(or a blend)
 ½ cup pecans, finely ground (75 g)
Preparation
1 Preheat oven to 350 F. Grease an 8” square pan or an angel food cake pan.
2 Make the streusel topping. In a small bowl, add the ground pecans, ¼ cup Coconut Sugar or Erythritol and ¼ cup
coconut oil.
3 In a medium bowl, combine Miracle Mix and ½ cup Erythritol or Coconut Sugar. In another bowl, add the eggs,
½ cup melted coconut oil, vanilla and coconut milk or almond milk. Mix dry ingredients into wet and beat on
medium speed with an electric mixer until fully incorporated. Batter will be thick.
4 Spread batter into greased pan, smoothing the top.
5 Spoon streusel topping over the top of the batter and use a knife to swirl.
6 Transfer to oven and bake 25-28 minutes or until a toothpick comes out clean. Let cool slightly. Serve with a hot
cup of organic coffee.
12
13
Could there be a more elegant breakfast than a fluffy, cheesy soufflé? This protein-packed breakfast makes a beautiful
presentation and is surprisingly easy to make.
Yield: 4
Ingredients
 ¼ cup Miracle Mix (34 g)
 ¼ tsp. dry mustard powder
 ¼ tsp. fresh ground black pepper
 6 Tbsp. organic heavy cream or coconut
milk
 1 cup shredded organic cheese (45 g)
 3 free range eggs, separated
 ¼ tsp. cream of tartar
 Pinch sea salt
Preparation
1 Preheat oven to 350F. Grease four 4-to6 ounce ramekins and place on a baking
sheet
2 In a large bowl, whisk Miracle Mix,
mustard powder and black pepper.
Whisk in the cream or coconut milk.
Whisk in the cheese and egg yolks to incorporate.
3 In a deep metal bowl, beat the egg whites with the salt and cream of tartar until stiff peaks form.
4 Fold egg whites into cheese mixture, gently. Spoon into ramekins and transfer to the oven.
5 Bake 22-25 minutes to golden brown.
6 Serve immediately.
14
Perfect for making your favorite Eggs Benedict or donning a simple slather of butter or jam, you’ll love the chewy texture
and authentic nooks & crannies in these English Muffins.
YIELD: 4 large English muffins
Ingredients
 4 Tbsp. coconut flour (50 g)
 1 Tbsp. Organic Psyllium Husk
Powder (12 g)
 ½ tsp. non-aluminum baking
powder
 ½ tsp. sea salt
 ¼ tsp. cream of tartar
 4 pastured eggs
 1 Tbsp. avocado oil or extra
virgin olive oil
 4 Tbsp. filtered water
Preparation
1 Preheat oven to 35O F.
Prepare a USA Pans Mini Round Cake Pan by lightly greasing.
2 In a small bowl, sift together the dry ingredients.
3 In another small bowl, combine the wet ingredients, whisking well.
4 Sift the dry ingredients into the wet and mix well using a silicone spatula to form a smooth, thick batter.
5 Use a ladle to scoop batter and divide evenly into greased circles. Transfer to oven and bake 15-18 minutes or
until golden and a toothpick inserted into the center comes out clean.
6 Let cool on a wire rack. Store cooled English muffins in an airtight container in the refrigerator.
15
Our golden and chewy version of the breakfast favorite is the perfect vehicle for some organic cream cheese (or cashew
cream cheese!) and smoked wild salmon.
YIELD: 4 bagels
Ingredients










1 cup almond flour (90 g)
1 Tbsp. coconut flour, firmly
packed (14 g)
1 Tbsp. ground golden flaxseed
or Organic Chia (10 g)
½ Tbsp. arrowroot powder (5 g)
½ tsp. baking soda
¼ tsp. sea salt
Sesame seeds, poppy seeds,
Maldon sea salt, dried onion
flakes (for topping)
2 pastured eggs
2 Tbsp. organic apple cider
vinegar
1 Tbsp. raw honey, yacon syrup
or maple syrup (optional)
Preparation
1
2
3
4
5
6
7
8
Preheat oven to 35O F. Prepare a USA Pans Donut Pan by lightly greasing.
In a small bowl, sift together the dry ingredients.
In another small bowl, combine the wet ingredients, whisking well.
Add dry ingredients to wet and mix using a silicone spatula to form a thick batter.
Use a ladle to scoop batter by ¼ cupful and into greased circles. Sprinkle with toppings of choice.
Transfer to oven and bake 18-20 minutes or until golden and a toothpick inserted into the center comes out
clean.
Let cool on a wire rack. Serve freshly baked or lightly toasted with toppings of choice.
Store cooled bagels in an airtight container in the refrigerator.
16
17
Satisfy your deepest cravings for hot-off-the griddle flapjacks with this basic pancake recipe. Serve with a pat of
Kerrygold butter and warm blueberries or a drizzle of organic maple syrup.
Yield: 16 small pancakes
Ingredients
 ¾ cup (90 g) Miracle Mix
 3 large pastured eggs (room temperature)
 ¼ cup organic coconut milk
 1 tsp. organic vanilla (optional)
 1 tsp. organic cinnamon (optional)
 Coconut oil, for frying or greasing
Preparation
1 Preheat and grease a non-stick enamel
pan or waffle iron.
2 In a high-powered blender, add the eggs
and blend on low speed. Pour in the
coconut milk and blend on medium-high
speed for 1 minute.
3 Add Miracle Mix and optional ingredients.
Blend on high speed until batter is smooth
and creamy.
4 Drop 1/8 cupfuls of batter onto lightly greased pan. Bake on one side until bubbles begin to form and break
(about 2 minutes). Flip and cook the other side until golden, about 2 minutes.
5 Serve immediately, or refrigerate or freeze for a quick on-the-go breakfast.
18
Who can resist a thick stack of fluffy buttermilk pancakes, dotted with juicy, sweet blueberries? With this recipe, you can
enjoy the tangy flavor and tender texture that buttermilk provides – without the dairy. Our version will power you
through the day with healthy fats, protein and fiber – not weigh you down with carbs and sugar!
Yield: 8 servings (2 pancakes each)
Ingredients
 3 pastured eggs
 1 cup (120 g) Miracle Mix
 ½ cup Native Forest Organic Coconut Milk
 1 Tbsp. lemon juice
 ½ cup fresh or frozen (unthawed) blueberries
 Coconut oil, for frying
Preparation
1 In a medium bowl, combine the coconut milk and lemon juice. Let stand for 10 minutes.
2 Whisk in the egg, then whisk in Miracle Mix and blend into a batter.
3 Pour ⅛ cupfuls of batter onto lightly greased pan. Dot with blueberries. Bake on one side until bubbles begin to
form and break (about 2 minutes). Flip and cook the other side until golden (about 2 minutes).
4 Serve immediately, or refrigerate or freeze for a quick on-the-go breakfast.
19
These blender waffles are a snap to make and will please even the most discerning waffle fan. For crisp edges and soft
interiors, place on a wire rack for cooling when removed from waffle iron. Then lightly toast and garnish with your
favorite toppings.
Yield: 8 waffles
Ingredients
 3 large pastured eggs (room
temperature)
 ¼ cup organic coconut milk
 1 tsp. organic vanilla (optional)
 1 tsp. organic cinnamon (optional)
 Coconut oil, for frying or greasing
Preparation
1 Preheat and grease a waffle iron.
2 In a high-powered blender, add the
eggs and blend on low speed. Pour in
the coconut milk and blend on
medium-high speed for 1 minute.
3 Add Miracle Mix and optional
ingredients. Blend on high speed until
batter is smooth and creamy.
4 Ladle ¼ cup of batter onto waffle iron and cook until golden.
5 Serve immediately, or refrigerate or freeze for a quick on-the-go breakfast
20
If you love banana bread, you’ll go nuts for our version of this waffle hybrid. The riper the bananas, the sweeter and
richer the banana bread flavor will be.
Yield: 8 waffles
Ingredients
 4 large pastured eggs
 1 cup egg whites (about 8 egg whites)
 ⅓ cup Native Forest Organic Coconut Milk
 ¼ tsp. organic cinnamon
 ½ ripe banana, mashed
 2 Tbsp. pecans, chopped
 2 Tbsp. virgin coconut oil, melted
Preparation
1 Preheat and grease a waffle iron.
2 In a high-powered blender, add the eggs and blend on low speed. Pour in the coconut milk and blend on
medium-high speed for 1 minute.
3 Add Miracle Mix and other ingredients. Blend on high speed until batter is smooth and creamy.
4 Ladle ¼ cup of batter onto waffle iron and cook until golden.
5 Serve immediately, or refrigerate or freeze for a quick on-the-go breakfast
21
Follow instructions for Everyday Waffles. Mix in ½ tsp. ground ginger, a pinch of nutmeg, and ½ tbsp. molasses prior to
cooking.
Follow instructions for Everyday Waffles. Swap the coconut oil for bacon grease. Add ½ Tbsp. of maple syrup to batter
plus 4 slices crumbled bacon.
22
Don’t reserve these perfectly sweet and spiced waffles just for a special occasion. They’re quick to whip up and freeze
beautifully for a high-protein breakfast on the double!
Yield: 6 large waffles
Ingredients
 ¼ cup Native Forest Organic Coconut Milk
 ½ cup egg whites (about 4 egg whites)
 1 tsp. Simply Organic Pumpkin Pie Spice
 10-15 drops liquid stevia extract (to taste)
 4 oz. organic canned pumpkin
Preparation
1 In a medium bowl, add eggs, egg whites, pumpkin, stevia and coconut milk. Using an immersion blender, blend
to a smooth consistency. You can also blend the ingredients in a blender or Magic Bullet on high for one minute
or until smooth.
2 In a small bowl, whisk together the Miracle Mix and pumpkin pie spice.
3 Mix dry ingredients into wet ingredients and blend on high to fully incorporate. The batter should be thick but
pourable.
4 Preheat your waffle iron and spray with coconut oil spray before use. (We recommend a cast iron waffle pan or
a PFOA/PFTE-free waffle iron).
5 Ladle ¼ to ⅓ cup onto the preheated iron, close the lid and cook for approximately one minute (time may vary
according to waffle iron and temperature settings).
6 Serve with grass-fed Kerrygold Butter and a drizzle of organic maple syrup.
23
An easy variation on our Pumpkin Spice Waffles, these breakfast beauties are the answer to any leftover sweet
potatoes. For a decadent treat, top with Kerrygold Butter, chopped pecans and a drizzle of maple syrup.
Yield: 6 large waffles
Ingredients
 3 pastured eggs
 1 cup egg whites (about 8 egg whites)
 4 oz. organic sweet potato, roasted
 ⅓ cup Native Forest Organic Coconut Milk
 ½ tsp. organic cinnamon
Preparation
1 In a medium bowl, add eggs, egg whites, sweet potato, stevia and coconut milk. Using an immersion blender,
blend to a smooth consistency. You can also blend the ingredients in a blender or Magic Bullet on high speed for
one minute or until smooth.
2 In a small bowl, whisk together the Miracle Mix and cinnamon.
3 Mix dry ingredients into wet ingredients and blend on high to fully incorporate. The batter should be thick but
pourable.
4 Preheat your waffle iron and spray with coconut oil spray before use. (We recommend a cast iron waffle pan or
a PFOA/PFTE-free waffle iron).
5 Ladle ¼ to ⅓ cup onto the preheated iron, close the lid and cook for approximately one minute (time may vary).
6 Serve with a pat of grass-fed Kerrygold Butter and a drizzle of maple syrup.
24
Any chef will tell you that the best French toast is made with day-old French bread. You’ll get the same chewy flavor and
golden-brown goodness with our grain-free version. For the kiddos, cut bread slices into three-quarter inch slices prior to
the egg bath to make French Toast Sticks.
Yield: 16 slices of French Toast
Ingredients
 1 loaf of Everyday Paleo
Bread or Simple White Bread
(See The Better Breads
Bakebook for recipes)
 4 pastured eggs
 1 Tbsp. organic vanilla
extract
 1 tsp. cinnamon
 Coconut oil, for frying
Preparation
1 Slice bread loaf into ½ inch
thick slices. You will have
about 16.
2 In a shallow bowl, whisk the
eggs and vanilla.
3 Heat a safe, nonstick skillet
over medium heat with two teaspoons of coconut oil.
4 Place bread slices into the egg mixture to coat.
5 Place soaked bread onto hot, greased pan and cook for 1 minute or until golden. Flip and cook another 30
seconds to 1 minute.
6 Serve with Kerrygold Butter and our Sugar Free Maple Syrup.
25
Do you love maple syrup... but not the sugar? This easy and delicious recipe is a snap to whip up and gives you the
maple flavor you love, without the calories, carbs and sugar you don't. Drizzle over one of our pancake or waffle recipes
for a wholesome, comfort-food breakfast.
Yield: 2 cups syrup
Ingredients
 1 tsp. xanthan gum
 2 cups spring water
 10-15 drops liquid stevia extract
 ½ cup Erythritol
 2 tsp. Cook's Organic Maple Extract
Preparation
1 In a small saucepan, bring two cups of water to a boil then add the maple extract.
2 Add Erythritol and stevia and reduce heat to a simmer.
3 Slowly add the gum and whisk until fully dissolved.
4 Remove from heat and let cool.
5 Store in an airtight container.
26
27
The quintessential breakfast food – reinvented! Try this with all of your favorite berries… and don’t forget the butter!
If you’re looking for a quicker version with less measuring than the recipe below, try our Blueberry Muffin Mix!
Yield: 9 muffins
Ingredients
 1 cup + 2 Tbsp. (135 g) Miracle
Mix
 4 pastured eggs, room
temperature
 ⅓ cup powdered low-glycemic
sweetener of choice (Erythritol or
Coconut Sugar) plus stevia
extract (to taste)
 ½ - ¾ cup fresh or frozen
(unthawed) organic blueberries
 ⅓ cup hot water
 1 tsp. organic apple cider vinegar
 ¼ cup organic virgin coconut oil,
melted
Preparation
1 Preheat oven to 350 F and prepare a muffin pan with liners.
2 Add eggs, apple cider vinegar and melted coconut oil to a blender. Blend on high for 30 seconds.
3 Add Miracle Mix and sweetener and blend on low to incorporate. Add hot water and blend until you have a
thick batter.
4 Pour batter into a medium mixing bowl and fold in blueberries.
5 Divide batter evenly among muffin cups, filling to ⅔ full.
6 Transfer to oven and bake 30-35 minutes until golden brown and firm.
28
Ditch the fried variety laden with trans fat. Our quick and delicious donuts are low carb and packed with
good-for-you fats.
Yield: 8 donuts
Ingredients
 1/2 cup coconut flour
 1/4 cup shredded, unsweetened
coconut
 1/4 cup Erythritol
 1/4 tsp. stevia extract powder
(to taste)
 1/4 tsp. Celtic Sea Salt
 1/4 tsp. baking soda
 6 pastured eggs
 1/2 cup virgin coconut oil
 1/2 cup unsweetened almond
milk
 1 Tbsp. organic vanilla extract
Directions
1 Preheat oven to 350 degrees F.
2 Combine the coconut flour, shredded coconut, organic erythritol, stevia, salt and baking soda in a large
mixing bowl.
3 In a separate bowl, beat the eggs with the coconut oil, almond milk and vanilla. Add this to the flour
mixture and stir until combined.
4 Fill donut molds about 2/3 full and bake for about 20 minutes, or until a toothpick in the center comes
out clean.
29
What’s a donut… without the icing? Slather this creamy, chocolate-y topping over our delicious Low Carb
Donuts for a grain-free, low-carb breakfast treat!
Yield: 1 cup (16 servings of 1 Tbsp.)
Ingredients
 1 can Native Forest Organic Coconut
Milk
 1/4 cup plus 1 Tbsp. unsweetened
organic cocoa powder
 1/2 tsp. organic vanilla extract
 5-6 drops liquid stevia (to taste)
Preparation
1 Pour the coconut milk in a bowl
refrigerate overnight.
2 Remove from the refrigerator and
add cocoa powder, vanilla and
stevia. Blend with a fork or a hand
mixer until thick and creamy.
3 Refrigerate until ready to use.
30
Perfect for sprinkling on your favorite grain-free bread or covering our Paleo Donuts, this sugar-free cinnamon sugar
adds the sweet, spicy flavor you love… without the sugar you don’t!
Yield: 10 Tbsp. (20 servings of 1/2 Tbsp. each)
Ingredients



1/2 cup Erythritol
1 pinch stevia extract (to taste)
2 Tbsp. organic cinnamon
Directions
1 Put all the ingredients in a food processor or Magic Bullet.
2 Pulse until well combined.
3 Store in an airtight container at room temperature.
31
32
These grab-and-go home-style biscuits don’t just taste great. They’ll keep you feeling full for hours, thanks to highquality protein and healthy fats. Bake a batch and freeze for healthy breakfast on-the-go.
Yield: 9 biscuits
Ingredients
 1 cup (120g) Miracle Mix
 3 Tbsp. grass-fed butter, soft
 ½ cup pastured pork breakfast
sausage, cooked, drained well and
crumbled fine
 2 oz. grass-fed cheddar cheese,
shredded
Preparation
1 Preheat oven to 350 F.
2 In a medium bowl, beat eggs and
butter on medium-high speed to
cream
3 Add Miracle Mix and blend on low
to form a dough.
4 Fold in cooked sausage and shredded cheese.
5 Scoop 1-ounce balls and form into flattened rounds.
6 Transfer to oven and bake 15-20 minutes or until crisp and golden.
33
In the South, biscuits are practically their own food group. And with their tender interior and light flaky crust, they’re so
hard to resist! Our super-simple grain-free biscuits are simply perfect, slathered with butter or covered in sausage gravy.
And we promise – you won’t miss the gluten or the carbs!
Yield: 12 biscuits
Ingredients
 3 Tbsp. grass-fed butter, soft
 1 large pastured egg + 1 egg white
Preparation
1 Preheat oven to 350 F.
2 In a medium bowl, combine egg yolk, Miracle Mix and butter. Mix well to incorporate.
3 In a deep, dry bowl, beat egg whites on high speed until soft peaks form.
4 Gently fold egg whites into dough mixture, taking care to not overmix.
5 Bake for 15 minutes or until the tops are golden.
6 Serve with Paleo Sausage Gravy or a pat of golden grass-fed butter.
34
This quick and delicious sausage gravy is infused with herbs and spices for a rich, home-style version of the popular
favorite.
Yield: ~4 cups
Ingredients
 16 oz. pastured pork sausage
 2 Tbsp. arrowroot powder
 1 can Native Forest Organic Coconut Milk
 ¼ tsp. fennel seeds
 1 tsp. dried, rubbed sage
 ¼ tsp. cayenne pepper
 ½ tsp. pepper
 ¼ tsp. Celtic Sea Salt
Preparation
1 Brown the sausage in a cast-iron or enamel skillet.
2 Drain and reserve fat. Set meat aside.
3 Add 1 Tbsp. sausage grease back to pan and sprinkle in arrowroot. Stir over medium heat to combine.
4 Add coconut milk and whisk to incorporate.
5 Add fennel, sage, cayenne, salt and pepper.
6 Add sausage back into the pan and stir.
7 Serve over biscuits.
35
Everything’s better with bacon. And what better way to incorporate these crisp and heavenly morsels than in a buttery,
flaky biscuit? Unlike the traditional recipe, ours is low carb and free from inflammatory grains.
Yield: 12 biscuits
Ingredients
 1 large sweet potato, baked (equivalent to 2 cups mashed)
 3 pastured eggs, whisked
 4 strips of pastured bacon, finely diced + bacon grease
 3 Tbsp. chives, thinly diced
 ½ teaspoon garlic powder
Preparation
1 Preheat oven to 375 degrees.
2 Brown diced bacon in a cast-iron skillet until crispy. Reserve fat and place bacon on a paper towel.
3 In a medium bowl, mash the sweet potato. Add eggs and mix well. Add 1 Tbsp. reserved bacon fat. Mix well.
4 Mix in Miracle Mix to incorporate.
5 Fold in bacon and chives.
6 Line a baking sheet with parchment paper and drop biscuits on the sheet, shaping as desired.
7 Bake for 22-27 minutes.
36
Forget the trans fat and chemical laden drive thru varieties! Our wholesome breakfast biscuit sandwiches are loaded
with crave-worthy flavor and packed with healthy fats that leave you feeling satisfied… not sluggish!
Yield: 4
Ingredients
 ¾ cup Miracle Mix (75 grams)
 ½ cup liquid egg whites (in a
carton) or equivalent of real egg
whites
 3 Tbsp. coconut oil, solid
Preparation
1 Preheat oven to 400 F. Grease a
baking sheet.
2 In a medium bowl, add Miracle
Mix and coconut oil.
3 Using a fork, “cut” the coconut
oil into the Miracle Mix until
you have a crumbly mixture.
Put the mixture in the fridge to
chill.
4 Meanwhile, add the egg whites
to a medium deep bowl. Using a
hand mixer, beat on high for 2 minutes until soft peaks form.
5 Gently stir in the chilled Miracle Mix mixture to combine. You should have the consistency of mashed
cauliflower – it will be a bit runny, not like a dough.
6 Scoop ¼ cup amounts onto the greased cookie sheet (an ice cream scoop works well)
7 Transfer to oven and bake for 15 minutes.
37

Dear Health-Conscious Breakfast Lover

Transcription

Similar documents

Oatmeal Scotchies

Qurbani Recipe

How to put it all together. What you`ll need.

Grilled Marinated Roast

April 2014 - High Plains Kennel Club of Colorado

View Trout Almondine Recipe - The Watermark at Logan Square

here - Babyccino Kids

wellness series

Vanishing Oatmeal Cookies - Printable Kosher Recipes

10-DAYS - World Health Calgary