Sugar and Gluten Free Banana muffins

Over the past 15 years I have perfected these and I think they’re the tastiest banana muffins without sugar or gluten and loads of protein! .  These are by far the best tasting, healthiest and 100% kid approved!  Yes, bananas do have naturally occurring sugar, but because I don't add any sugar to them, I feel pretty happy giving them to my kids, especially knowing they are getting 4 eggs in the muffins.

Ingredients:

3/4  cup Bob's RedMill gluten free flour - Or any 1 to 1 Gluten free flour.

1 cup almond flour

1/4 cup Xpandex - if you don’t have it, just use tapioca starch or even more gluten free flour. Xpandex which is a casava type flour gives it lots of body.
1 teaspoon baking soda
1 teaspoons salt
4 bananas
1 tablespoon pure vanilla extract
1/2 cup plain full fat yogurt - you can use dairy free as well. I used SKyr the other day and it was great.
8 tablespoons (1 stick; 113g) unsalted butter, room temperature
1/3 cup monk fruit with erythriol
4 large eggs - room temp.

Optional: chopped pecan halves and/or chocolate chips. I have to admit that my kids love the chocolate chips and not the pecans. I also add blue berries when I add the chocolate chips. I’ve also been known to add 1/4 cup collagen to the mix.

Directions:

Preheat oven to 395.

In a food processor pulse the bananas,vanilla and yogurt until well chopped.

In the bowl of a stand mixer fitted with a paddle, cream the butter and sugar together until fluffy, 2-3 minutes. Add the eggs and mix on medium until combined. Add the flours, baking soda, salt and mix on low until almost incorporated. Add the banana mixture and mix on low until completely combined. ( scraping the sides of the mixer as you go)

Do not overtax! finish mixing with a spatula until the batter is completely combined. Pour the batter into greased ( i use avocado oil) silicone muffin tray  and bake for 22 minutes, until the top is light brown and a wooden skewer or toothpick inserted into the center comes out clean.

Let it rest in the muffin tin for about 5 minutes, then over turn it onto a cooling rack.

I store them in the fridge in a container and we reheat in the microwave for about 10 seconds before serving!

Cottage Cheese Bread

My mom recommended this bread which she has been making for a diabetic family member. It does not raise their insulin levels which is a huge win!

Ingredients:

1 container of pressed cottage cheese - 500 grams ( I buy it at Costco)

3 eggs,

1/4 cup of flax meal

1/3 cup of sunflower seeds

3 cups of oatmeal

1/4 cup Lupin flour ( optional - you can also use 1/3 cup of oatmeal)

1/4 Hemp hearts

1 tsp baking powder

1 tsp of salt.

Directions:

heat the oven to 360

In a stand mixer: Mix eggs then add cheese and mix well

Add all the other ingredients and mix well.

Line a loaf pan with parchment paper and Bake at 360 for one hour.

let it rest for about 10 minutes in the pan, then cool it completely on cooling rack

I store mine in the fridge in a large ziplock, i slice it up as I go and toast it. Super yummy with eggs!

Spicy vegetable cabbage soup

I tried a similar soup in Port Perry at the Hyland Family restaurant and thought I would try my hand at replicating it.

Ingredients:

Olive oil

2 onions

3 garlic cloves

Half a cabbage - you can use either green or purple cabbage - I used purple in the pictures which turned it quite purply.

2 zucchinis

3 carrots

3 celery stalks

1 large can of diced tomatoes

Siracha sauce or any hot sauce that you like – quantities depend on how hot you like it!

2 to 3 TBS tomato paste

2 litres of homemade chicken broth 

Directions:

You will need your food processor for making this soup as it speeds up all the chopping!

Pulse the onions in the food processor until you have 1 cm pieces or so

In a large sauce sauté the onions in olive oil until translucent

Pulse the rest of the veggies one by one and add to the pot with your chicken broth

Add the Diced tomatoes and tomato paste and simmer for about 45 minutes

Add the hot sauce and salt and pepper to taste

Protein sugar free Peanut Butter cups

Everyone loves these in our house - you’re welcome! My son has them for breakfast and an afternoon snack.

Ingredients:

For the Bottom of the cup:

1.5 cups smooth Peanut Butter - no sugar added

1/2 to 3/4 cup cocoa butter or unsalted butter - or heck - mix them both!

1/3 cup Golden Lakanto

1/3 cup Grassfed beef Collagen - We sell some in our store from Garden of Life if you’re looking for some

1/3 cup Protein Powder - I use Garden of Life Vegan unflavoured Protein powder but I’ve also used Good Protein - Peanut butter chocolate Protein Powder

1 TSP - vanilla extract

For the Top of the cup:

6 OZ unsweeted chocolate or 1 cup of Grand Caraque Unsweetened Cocoa Mass

1/2 cup cocoa butter or unsalted butter

1/4 cup Golden Lakanto

1/3 cup Grassfed beef Collagen - We sell some in our store from Garden of Life if you’re looking for some

1/3 cup Protein Powder - I use Garden of Life Vegan Unflavoured Protein powder but I’ve also used Good Protein - Peanut butter chocolate Protein Powder

Directions:

For the Bottom of the CUP:

Put all the Bottom of the Cup ingredients in a medium sized pot and simmer on med/low until all the ingredients are melted. I stir quite often to prevent sticking to the bottom of the pan and to incorporate the protein and collagen.

Pour into silicone muffin tin - I usually use a 1/4 or 1/3 cup measuring cup to help with this. You should have 12 but you may have more if you end up making them smaller.

Put it in the freezer to set.

While it’s setting we will make the top of the cup

For the Top of the CUP:

Put a stainless steel bowl over a pot with water and bring the water to a simmer.

Add all the ingredients and let them melt, stirring occasionally.

Once melted and all the ingredients are fully incorporated, remove the muffin tin from the freezer and pour on top. I again use my 1/4 cup measuring cup to aid with this. I then wiggle the muffin tin to make sure that the chocolate is even.

Pop in the freezer for about 10 to 15 minutes to set.

Remove, pop them out of the silicone tin and store in an air tight container in the fridge. I usually use parchment paper to separate the layers.

Lasts in the fridge for weeks, but they will for sure be eaten faster! ;)

How to make Kefir

It's so simple!!!  People charge an arm and a leg for coconut Kefir.   You can also use this recipe to make dairy Kefir.

Firstly you must buy the kefir "grains".  They are not grains, they are what ferments the coconut milk. I buy mine here: Kefir grains

Kefir is so much healthier than Yogurt and because it's homemade you know exactly what went in it! The Kefir grains will last forever if you take care of them correctly. Here is how to make the Kefir:

Ingredients:

packet of Kefir Grains - rehydrated - follow the directions on the package

1 can of Coconut cream. I get mine from Blue Sky.  

Pickle jar with breathable fabric to put on top with an elastic. I use cheese cloth - you want to keep any debris or bugs out of the kefir.

Directions:

carefully take out the coconut cream, leaving the watery juice on the bottom of the can. I you would like a more liquidy kefir though, you can add the coconut water at the bottom of the can.

Put in kefir grains

stir

cover with cheesecloth or whatever you have on hand as long as it's breathable.

leave on your counter.

In 24 or so hours you have kefir. You will want to keep an eye on it though. The warmer your kitchen, the faster it will ferment. I check after 12 hours to see how it tastes. The longer you leave it on the counter the more “sour” it will taste.

Strain it

store it in a small jar in the fridge.  Mine lasts about 2 weeks.

What to do with the grains:

Make sure to not throw them out!

I put the grains in cow's milk in a closed jar in my fridge for about 2 days before making another batch. As I only use Coconut cream, the milk proteins and sugars help re-energize the grains. I have found that with real milk or cream in the grains, they last for a very long time. If I don’t make kefir for a bit, I will change out or add more milk to the grains.

Breakfast Brownies

Ingredients

• 2/3 cup oats – if you are gluten free you can choose oats that are marked gluten free.

• 1 ripe banana 

• 2 eggs

• 1/2 cup milk of choice – I make my own nut milk ( Cashew, Coconut, Hemp) but any nut milk or full fat dairy milk will work

• 2  tablespoons cocoa powder

• 2 Tablespoons of Natural Peanut butter ( no sugar) – you could also try Almond Butter!

• 1/2 tsp baking soda

• 1 Tablespoon golden Lakanto ( optional – if you don’t want a sweet taste then opt out)

• Blueberries

• chocolate chips – I use Lily’s sugar free chips.

Instructions

• Preheat oven to 350F and grease 3 ramekins with avocado oil. I also put my silpat underneath in the oven as I knew it might spill over – which it did a little bit.

• Add all ingredients (except chocolate chips and blue berries) to a blender and blend until fully combined.

• Pour batter into baking dishes, top with chocolate chips and blue berries and bake for about 18 minutes.

• Will store well in the fridge – reheat if you like in the microwave for 20 seconds.

Peanut Butter Breakfast cookies

OMG – I want to eat them all!  These are so good.  No sugar except for the sugar in the bananas and 2 tsps of honey.   There are 30 of them so i will refrain.  the kids love them too and I don’t totally don’t mind if they eat them.  The original recipe was from Sarah who has the ” what smells so good” blog.  I changed it to be mostly sugar free and gluten free.

Makes 30

3 ripe bananas, cut into chunks – large

2 tsp honey

1/2 tbsp vanilla

1 cup Bob’s Red Mill Gluten Free flour

1/2 cup Almond Flour

1/2 Tiger Nut flour

1/2 cup rolled oats

1/2 tbsp cornstarch

1/4 cup ground flaxseed

3/4 tsp baking soda

1/2 tsp baking powder

1/2 cup unsalted butter, softened

1/2 tsp salt

1 cup smooth peanut butter – natural ( you could also try it with Almond Butter, although I haven’t)

3/4 cup Lakanto Monk Fruit golden sugar

1 egg

1 cup chocolate chips – I used Lily’s – which is sugar free. I bought mine at Flour Confections. 

2 ounces unsweetened dark chocolate – coarsely chopped.

1/2 cup Hemp hearts – for extra protein!

Preheat oven to 400F, lightly grease a small baking dish.

Place bananas into the dish and bake for 30 minutes.

Add honey and vanilla and mash completely. Set aside to cool slightly.

In a large bowl, combine the flours, oats, cornstarch, flaxseed, baking soda and baking powder. Set aside.

In a large bowl, beat the butter, peanut butter, and Monk fruit sugar until smooth.

Add the egg and mix well.

Add the mashed banana mixture and blend in, then add the flour mixture and beat thoroughly.

Stir in the chocolate chips, coarsely chopped chocolate and hemp hearts

Cover and refrigerate dough 1 hour.

Preheat oven to 350F.

Make golf ball sized balls and flatten a little onto an ungreased sheet – I used my Silpat.  Place about 1.5 inches apart.

Bake one sheet at a time for 11 minutes (keep remaining dough in the fridge). Do not over bake!

Cool completely on the sheets.

Store in an airtight container – ENJOY!

Gluten free pear Gingerbread cake

I modified a recipe I found to be Gluten free and lower sugar. Made it for Christmas day dinner and it was a huge hit!

Ingredients:

4 firm medium pears - or 3 large pears

• 1/2 cup (115g; 1 stick) unsalted butter

• 1/2 cup (100g) Golden Lakanto or any Monk fruit with erythritol

• 1/4 teaspoon ground cinnamon

Gingerbread Cake

200 grams gluten free flour - 1 2/3 cup

• 50 grams of Expandex - 1/3 cup - I buy mine here - it makes all gluten free baking so fluffy! you can also find it on Amazon. It's a game changer and I would highly recommend it if you are gluten free.

• 1 teaspoon baking soda

• 1 and 1/2 teaspoons ground ginger

• 2 teaspoons ground cinnamon

• 1/4 teaspoon ground cloves

• 1/4 teaspoon salt

• 3/4 cup (180ml) dark molasses

• 3/4 cup (180ml) hot water 

• 1/2 cup (115g; 1 stick) unsalted butter

• 1/3 cup (67g) Golden Lakanto

• 1 large egg, at room temperature

• 1 teaspoon pure vanilla extract

• for serving:I used whipping cream - homemade - without any sugar but you can also use vanilla ice cream!

Instructions:

Prepare the topping: Lightly grease a 9-inch square baking pan. Peel, core, and slice pears into 1/8-inch thick slices. Tightly layer the pears in the prepared pan. I made sure to overlap them. Set aside.

1. Whisking constantly, heat the butter, brown sugar, and cinnamon together in a small saucepan over medium heat. Once butter has melted, vigorously whisk to ensure the butter is not separating from the brown sugar. Once it comes together pour evenly over pears.

2. Preheat oven to 350°F (177°C).

3. Make the cake: Whisk the gluten free flour, Expandex, baking soda, ginger, cinnamon, cloves, and salt together. Set aside. Whisk the molasses and hot water together. Set aside.

4. Using a handheld or stand mixer fitted with a paddle or whisk attachment, beat the butter and brown sugar together on high speed until smooth and creamy, about 1 minute. Scrape down the sides and up the bottom of the bowl with a rubber spatula as needed. Beat in the egg and vanilla extract on high speed until combined, about 1 minute. Scrape down the sides and up the bottom of the bowl as needed. Turn the mixer off and add the dry ingredients and molasses/water. Turn the mixer on low and mix just until combined. The batter will be a little thick.

5. Carefully pour/spread batter on top of pears. Bake for around 35-45 minutes or until the cake is baked through. 

6. Remove from the oven and allow to cool in the pan for 10-15 minutes, then invert cake onto a serving plate. Cake will be moist! Serve warm or at room temperature with whipped cream or ice cream.

7. Cover leftover cake tightly and store in the refrigerator for 5 days or in the freezer for up to 3 months.

Invisible Sugar Free Apple Cake

No it’s not actually invisible but you can’t see the cake part just the apples!

Ingredients:

3 eggs

2/3 cup milk

3 tablespoons unsalted melted butter

1 teaspoon vanilla extract

1/2 cup all-purpose flour or 1/2 cup gluten free flour

1/2 cup Oats

1/2 cup Golden Lakanto

2 teaspoons cinnamon

1 teaspoon baking powder

1/4 teaspoon salt

4 apples (about 2 pounds), peeled, cored, and thinly sliced (use a mandoline or a slicer on your food processor.)

Instructions:

Preheat your oven to 350°F (175°C) and prepare a loaf pan with parchment paper. My friend Lisa taught me a trick with the parchment paper - you crumple it up and run it under water. It softens it and then it easily fits into the loaf pan.

Using a stand mixer - Mix beaten eggs, milk, melted butter, and vanilla extract.

In a separate bowl, mix together flour, powdered sugar, cinnamon, baking powder, and salt.

Gradually combine dry mixture into the wet mixture, stirring until smooth.

Gently fold in thinly sliced apples until coated with batter.

Pour the batter into the prepared loaf pan, spreading it evenly.

Bake for 45 minutes until golden and firm

Allow the cake to cool before serving. Store in an airtight container for a few days - if it lasts that long!