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Cinnamon Roll Muffins
Cinnamon Roll Minute Muffins
5 tsp coconut oil, for greasing
½ cup coconut flour
Few drops of Stevia
1 tsp ground cinnamon, plus extra for dusting (optional)
1 tsp baking soda
Pinch of pink salt
4 large eggs
¼ cup coconut oil, melted not hot
½ cup unsweetened, unflavored almond milk
1 tsp vanilla extract
3 Tbls coconut oil
Drop of Stevia
¾ tsp maple extract
Preheat oven to 350
Grease 5 4-oz ramekins with coconut oil
In a medium bowl, whisk together the coconut flour, cinnamon, baking soda & salt. Stir in Stevia, eggs, coconut oil, almond milk & vanilla extract
Divide the batter among the greased ramekins, filling about ¾ full. Dust with additional cinnamon, if desired
Place all ramekins in the oven for 15 minutes
Meanwhile, stir together the ingredients for the glaze, if using
Remove muffins & top with glaze, serve warm
Bacon Wrapped California Omelet Bites
4 whole eggs
12 egg whites
2 cups diced, cooked chicken
12 slices bacon
1/2 red pepper, chopped
1/2 green pepper, chopped
2 cups chopped, fresh spinach
1 avocado, cubed (optional)
Salt and pepper
Preheat oven to 350 degrees. Cook the bacon in a pan over medium heat only until it’s cooked through, but not crispy (about 5 minutes). Oil a muffin pan with coconut oil or butter and place one piece of the bacon in each tin, wrapping it around the outer edges. In a medium bowl, scramble the whole eggs along with the egg whites. Add a dash of salt and pepper. Add the chopped red and green peppers, spinach, and diced chicken. Combine thoroughly, then pour the mixture into each of the muffin tins lined with bacon (Tip: a soup ladle will transfer the mixture without spilling). Bake until the eggs are fluffy and slightly browned on top, 30 to 35 minutes. Top with diced avocado and eat or refrigerate. Makes 12 omelet bites.
Recipe byJen Comas Keck
Coconut Flour Pancakes
Coconut Flour Pancakes
1/4 cup Kerrygold butter, melted
1/4 cup heavy cream or coconut milk
1/4 teaspoon salt or more to taste
3 eggs, add another if batter is too thick
1/2 teaspoon vanilla extract
1/4 cup Let’s Do Organic coconut flour
1/2 teaspoon baking powder
1. Whisk together butter, cream, stevia, salt, eggs and vanilla extract.
2. In another bowl, combine coconut flour and baking powder. Mix dry ingredients into the wet ingredients. Let batter sit to thicken. If too thick, thin out batter by adding an additional egg or more liquid (water or heavy cream).
3. Lightly oil skillet and heat over medium heat. Spoon heaping tablespoons of batter onto skillet to make pancakes about 2-3 inches in diameter.
1/4 c. + 1 T. whole flax seed (ground)
1 T. butter + 1T more for grilling final sandwich
2 T. sour cream
1 egg, beaten
1/2 tsp. baking powder
5 almonds, ground
Pinch of salt
1 slice good quality cheese
DIRECTIONS: Melt 1 T. of the butter in microwave in a small mixing bowl. Add beaten egg and sour cream. Add all dry ingredients and stir well. Dip or scrape batter into a pie pan and bake at 350 degrees for 14 minutes. Take out while warm and slice down the middle.This is your two slices of bread.
Then, melt a little butter on a non-stick griddle and baste one side of each slice of bread. Place one slice on griddle, buttered side down. Add 1 slice of your preferred cheese and top with second slice of bread, buttered side up. Brown well on both sides. The browner it is the crisper it will get.
RECIPE: Courtesy of Patty E. & buttoni.wordpress.com
4 slices (40 grams) uncooked center-cut Carolina Pride bacon
1/2 medium (30 grams) lemon
1/4 cup (60 grams) Duke's mayonnaise
4 large basil leaves, finely chopped
4 large Bibb lettuce leaves
2 medium (180 grams) Roma tomatoes, thinly sliced
2 large (50 grams each) hardboiled eggs, peeled and sliced
1/8 teaspoon coarsely ground black pepper
Cook bacon until desired doneness. Set aside on paper towels so excess fat can drain.
Grate 1/4 teaspoon zest from the lemon into a small bowl. Squeeze about 1 teaspoon lemon juice in bowl. Stir in mayonnaise and basil.
Spread 1 tablespoon mayonnaise mixture on each of 4 lettuce leaves. Top evenly with tomato, egg, and bacon.
Sprinkle with pepper. Wrap leaves around filling.
Recipe courtesy of: http://blog.myfitnesspal.com/low-carb-blt-wraps/?utm_source=mfp&utm_medium=Pinterest&utm_campaign=LowCarbRecipes
Avocado Egg Salad
6 eggs, hard boiled
1-½ ripe avocados, peeled and mashed
1-1/2 tablespoon fresh lemon juice (or lime juice)
½ teaspoon fine sea salt, or to taste
1/2 cup of gouda cheese
Add the eggs to a medium-sized pot and cover with a few inches of water. Cover and place on high heat. Bring water to a full (but gentle) boil and cook for 10 to 12 minutes.
Drain the water and immediately run cold water over the eggs. Transfer eggs to an ice bath and allow eggs to chill for 10 minutes. Refrigerate eggs until ready to use.
Peel and roughly chop the hard boiled eggs.
Add the avocado to a mixing bowl with the lemon juice and sea salt. Mash the avocado, leaving it slightly chunky if desired. Add the chopped hard boiled eggs and cheese and stir well to combine.
Recipe courtesy of: http://www.theroastedroot.net/avocado-egg-salad-mayo-free/
1 oz. Kerrygold butter
1 tablespoon organic cocoa powder
1/4 teaspoon vanilla extract
1 cup boiling water
Put the ingredients in a standing blender.
Mix for 15-20 seconds until there is a fine foam on top.
Lemon Fat Bombs
1 cup organic butter
1/4 cup extra-virgin, organic, cold-pressed, unrefined coconut oil
Fresh lemon zest from 2 lemons (2 Tbs.)
Zest the lemons and make sure the butter and coconut oil are softened (room temperature). It’s better if you use a very fine grater to avoid having large pieces of lemon peel in the fat bombs. Mix all the ingredients in a bowl and make sure then lemon zest and stevia are distributed evenly. Fill each mini muffin paper cup with 2 tablespoons of the mixture and place on a tray that will fit in the fridge. Place in the fridge for 30-60 minutes or until solid. When done, keep refrigerated. Coconut oil and butter get very soft at room temperature. Enjoy!
Recipes submitted by Staci Spears
2 c. pecan halves
2 T butter
¼ tsp cayenne or other hot pepper
4 tsp cinnamon
½ tsp salt
Use a large enough skillet so the pecans are in one layer. A nonstick skillet works well. Melt the butter in the skillet and add the hot pepper. If you are using liquid stevia, add it now. Add pecans to skillet and cook over medium heat. Stir every 30 seconds. After 2 or 3 minutes, stir them constantly until they just begin to brown. Pecans burn quickly, so keep your eyes on them. If the butter starts smoking before this point, turn off the heat and call them done. Stir in cinnamon, salt, and stevia if you’re using it. Remove from pan and place in bowl (pecans can still burn sitting in the hot pan). When they seem cool enough to taste, adjust seasonings accordingly (if you want more salt or stevia).
4 whole eggs
4 yolks (in addition to the whole eggs above)
2 tsp vanilla
7 Tbs grass-fed butter
7 Tbs coconut oil
1/4 cup coconut milk
Approximately 1/2 cup of water or ice (add less than you think you need, then increase the amount)
Whatever flavoring you prefer: organic cocoa powder, berries, extracts, etc.
Blend everything but the water/ice in the blender. It takes it a while to get the butter blended into perfect creaminess. Add the water or ice and blend some more until well blended. Ideally, you want a yogurt-like consistency for creamy ice cream, or add more water for a firmer, icier texture. Pour the mixture into an ice-cream maker and turn it on, or, for a yummy milkshake, blend it in the blender and drink it ASAP!
Almond Flour Muffins
2 cups freshly ground almond flour
2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup (1 stick) butter, melted
1/3 cup water
Stevia to taste
Preheat oven to 350 degrees. Butter a muffin tin (recipe based on a 12-count muffin tin). Mix dry ingredients together well. Add wet ingredients and mix thoroughly (you don’t want strings of egg white in the mixture). Pour in muffin tin, 1/2 - 2/3 full, and bake for about 15 minutes.
Variation: Add 1 cup fresh or frozen blueberries for blueberry muffins.
By: Patty E.
Other Good Snacks
• Celery with almond butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and gouda cheese (no kidding it’s a great combination)
• Nuts – almonds, pecans, pistachios, walnuts, macadamias (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Smoked salmon and mascarpone cheese on cucumber slices
• Spread spinach dip, or other low-carb dip/spread on lunch meat or lettuce and roll it up
• Lettuce--spread with butter; add salt or garlic salt
• Raw veggies and spinach dip, or other low-carb dip
• Mac's Pork rinds
• Pumpkin seeds
Coconut Flour Cheese Biscuits
• 4 eggs
• 1/4 cup butter melted
• 1/4 teaspoon salt
• 1 clove of garlic
• Italian herbs, as desired
• 1/3 cup coconut flour (Lets Do Organic)
• 1/4 teaspoon baking powder
• 1/2 cup gouda cheese, shredded
1. Whisk together eggs, butter, salt, garlic and herbs.
2. In separate bowl, mix coconut flour with baking powder.
3. Whisk dry ingredients into egg mixture. Stir in cheese.
4. Drop by tablespoonfuls onto greased baking sheet.
5. Bake at 400 degrees F for 15 minutes.
1/2 cup coconut flour (scant 1/2) (Let’s Do Organic brand)
1-2 tablespoons coconut oil
1 clove of garlic
1/4 teaspoon salt
1/4 teaspoon cream of tartar
1 -2 teaspoons Italian Seasoning
Place all ingredients into a food processor.
Process until the mixture is completely smooth.
Place parchment paper on a pizza pan and grease paper with coconut oil.
Spread dough on parchment paper.
Bake at 375 F for about 20-25 minutes or until top is browned.
You can use whatever high quality, no sugar tomato sauce you would like, but here’s what I did!
1/2 an onion
1 clove of garlic
2 tablespoons butter
2 cans tomato paste
I sautéed half an onion and a clove of garlic, added two cans of tomato paste and butter, and stirred on low to medium heat. Add basil salt and oregano to taste. Spread over crust.
2 cups of grated cheese
Add toppings! I used black olives, italian seasoning and tomatoes, but the sky is the limit! chicken, deer meat, high quality pepperoni, onions, peppers, mushrooms, bacon, pesto, spinach….
Bake for 12 minutes at 375 F!
Beef and Gouda Souffle
2 pounds of grass-fed ground beef
1/2 onion, chopped
1 clove garlic
1 cup mayonnaise
1/2 cup heavy cream
16 oz shredded gouda cheese
Salt and Pepper, chipotle pepper, paprika to taste
Sautee onion in butter.
Add ground beef and brown it.
Mix in spices.
Stir in 3/4 of the shredded cheese, leaving a handful or two for the top at the end.
Dump meat mixture into a 9 inch pie pan or any oven safe dish.
Whisk together the mayonnaise, heavy cream and eggs with a dash of salt and pepper. Pour over meat mixture and top with a handful of cheese.
Bake at 350 degrees for 30-35 minutes or until bubbling. Take out of oven and let stand for 10 minutes before serving.
Taco Seasoning Recipe:
1 Tbsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. sea salt
1 tsp. black pepper
1/4 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. crushed red pepper flakes
1/4 tsp. oregano
If you like things on the spicier side, you can increase the crushed red pepper flakes or add a bit of cayenne pepper.
Mix all the ingredients together in a bowl. Store in a resealable bag or airtight container. I keep mine in the freezer.
Increase 8 or 10 times to prepare in bulk.
Buttermilk Ranch Dip
1 cup mayonnaise
2/3 cup buttermilk, or heavy whipping cream mixed with 1 tsp. vinegar
1/4 tsp. vinegar
1 tsp. dried parsley
1/8 tsp. dried dill
1/4 tsp. garlic powder
1/4 tsp. onion powder
1-1/2 tsp. dried chives
1/8 tsp. black pepper
1/4 tsp. organic herbed seasoning salt
1/8 tsp. dry mustard
Combine mayo and buttermilk. Whisk until lump-free, then add in vinegar and the spices. Make ahead of time and store in the refrigerator.
Use as dip for vegetables, such as cauliflower, celery, jicama, bell pepper strips, radishes, broccoli, and yellow squash.
1/2 cup KerryGold butter, melted, on low heat
1 cube of frozen garlic (1 clove equivalent)
Add: 1-1/2 tsp. guar gum powder
Continue to work with sauce until bubbly, then remove from heat & add:
1/3-1/2 cup water
juice of one lime
1 tsp. salt
1/8-1/4 tsp. red pepper or tabasco sauce
couple of tablespoons of brewed coffee
Baste chicken, fish or other meat on top side while grilling. Turn over at appropriate time & baste other side also.