Following up my recent post on how to make eating a whole foods diet more feasible for us who feel like we're always running out the door (especially in the morning), I've found this to be an excellent breakfast. These muffins are a wonderful recipe from a fellow Nutrition Consultant, Mary Vance (maryvancenc.com). All you need to do is find about 20 minutes sometime during the week to prepare these. I then store them in the fridge and re-heat them in the toaster oven in the morning, and have one with two eggs. You will then have started off your day with a nice healthy serving of fat and protein. Also, try spreading them with almond butter or tahini!
I know, I am obsessed with coconut, but remember that coconut flour is full of fiber and protein, and can be purchased at Whole Foods, your local co-op, or online at tropicaltraditions.com. And these muffins are far superior to other, gluten and sugar containing muffins that will spike your blood sugar and set you on the wrong foot for the day to come. Enjoy!
COCONUT FLOUR MUFFINS
1/4 cup + 1 tbsp coconut flour
2 tbsp melted coconut oil or butter
1/4 cup whole coconut milk (melted if needed)
1/4 tsp baking powder
cinnamon to taste
pinch of sea salt
Add blueberries, honey to taste, cardamon, or vanilla.
Pre-heat oven to 400 degrees. Mix all ingredients together well (coconut flour can be a little chunky so make sure to really mix). Pour into greased or lined muffin tin (if you don't have a muffin tin, you can try making these as "cookies" as well), and bake for about 15 minutes.
It is always a challenge for me to include enough veggies at breakfast, as I grew up eating sweet, dessert-like breakfasts, and now that I realize how devastating this is to my energy throughout the day, have realized the need to find (quality) protein and fat rich breakfasts that will sustain my blood sugar, set me off on the right foot, and are quick enough to make early in the morning. Here is one of my recent favorites, and it can be modified/experimented with....get creative! Also, if you're pressed for time in the morning, try grating the veggies the night before.
1-2 cups vegetables of your choosing, I like to include a combo of: zucchini, summer squash, sweet potato, carrots
1 tablespoon coconut flour
Spices of your choosing, I like: salt, pepper, and a touch of cinnamon
Simply mix all together, cook stovetop in coconut oil, and serve topped with 1-2 eggs, sunnyside up or over easy!
For a sweeter pancake, stick to sweet potatoes for a sort of modified "latke." Then add cinnamon, cardamom, and a touch of sea salt. I've also added grated or finely chopped kale before
Rachel Fiske, NE and Certified Personal Trainer