Posts Tagged ‘breakfast’

I love a good Sunday brunch and growing up brunch was always a stack of steaming pancakes, buttered and drenched in pure maple syrup served with a side of crispy bacon.  Up until I was in my teens, pancakes in our house were delivered courtesy of Aunt Jemima, a prepackaged mix consisting mainly of bleached flour, sugar and preservatives (yikes!).   Later, my mum traded in Aunt Jemima for her own recipe and what she still believes to be a much “healthier” version made using whole wheat flour.  While both were equally delicious, they are both full of refined grains and sugar, making them far from paleo friendly.   

Since moving to a paleo/primal lifestyle, I’ve been experimenting with pancake recipes and think I have finally come up with a recipe that makes super light and fluffy pancakes that I believe are far tastier than the traditional paleo pancakes that use almond meal or coconut flour as their base.  The trick I found to making these ones light and fluffy is to beat the egg whites into soft peaks before adding the remainder of the ingredients.   These pancakes are fluffy, delicious and taste just like pumpkin pie.  Feel free to serve them up with some fresh berries and bacon because bacon makes everything better!!!


  • 1 egg
  • 1/4 cup egg whites
  • 1/4 cup organic pumpkin puree (make sure you use puree not pumpkin pie filling)
  • 1 tbsp raw almond butter
  • 1 tsp pure vanilla extract
  • 1/8 tsp vanilla seeds (optional)
  • 1 tsp pure maple syrup (optional)
  • 1 tsp pumpkin pie spice
  • cinnamon to taste (optional)
  • 1 tsp coconut oil


  1. Separate egg.  Place yolk in one bowl and egg white in another.
  2. To the bowl with the egg white, add the additional 1/4 cup of egg whites.   Beat egg whites with electric mixer on high-speed until soft peaks occur ~ 2-3 minutes (you can also use a whisk, but this will take much longer!)
  3. To the bowl with the yolk, add the remaining ingredients (pumpkin puree, vanilla, vanilla seed (if using), almond butter and spices).  Blend with mixer until combined.
  4. Add the pumpkin mixture to the egg whites and beat on slowest speed with mixer until just combined.  Don’t over-mix as you don’t want to lose the air out of the egg whites. 
  5. Heat a large skillet or griddle over medium heat.  Melt coconut oil and remove excess with paper towel.
  6. Pour about 1/4 cup of the batter into the pan to make one pancake, repeat to make 2 or 3 more depending on the size of your skillet. 
  7. Cook pancakes for about 2 or 3 minutes until golden brown on bottom.  Flip with spatula and continue cooking on other side until cooked through and bottom is golden brown ~ 2 to 3 minutes
  8. Remove to plate and serve immediately.  
  9. Feel free to serve the pancakes with any of your favorite fruits and of course bacon! 

***For a twist on this recipe try replacing the 1/4 cup pumpkin puree and pumpkin pie spice with 1/4 cup mashed very ripe banana and cinnamon.   Equally delicious!


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This recipe comes with a huge disclaimer – I will not be held responsible if you sit down and eat nearly the entire batch!   Honestly, this is probably some of the best stuff I have made and I am really struggling with the  whole concept of “eat in moderation”, so much so that I packed a bunch of it up and gave it away to friends.  

For a sweetener in this recipe I did use some organic raspberry blossom honey, so it is definitely a treat and should be enjoyed in moderation!  If dariy still makes its way into your diet, this granola would be excellent sprinkled over plain yogurt and fresh berries. 


  • 1/2 cup each sliced almonds, pumpkin seeds, sunflower seeds, ribbon coconut and chopped walnuts (really any mixture of nuts and seed will work)
  • 3/4 cup roughly chopped almonds
  • 1/2 cup each chopped figs and goji berries
  • 1/4 cup flax seeds
  • 1/4 cup coconut oil
  • 1/4 cup honey (I used raspberry blossom honey)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon, or more to taste
  • 1/4 tsp nutmeg
  • 1/8 tsp salt


  1. In saucepan over low heat combine coconut oil, honey, cinnamon, nutmeg, vanilla and salt.  Continue stirring until heated through, but not boiling.
  2. In separate bowl, combine nuts, seeds and fruit.   Drizzle hot oil/honey mixture over nuts, stirring until well coated.
  3. Place mixture on a cookie sheet and bake in 300 degree oven for 30 minutes, turning once or twice during cooking
  4. Remove and let cool. 
  5. Break granola apart and store in air-tight container.

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Breakfast Egg Cups

Here’s another great quick and easy, yet very impressive, brunch idea.  By cooking these in muffin tins, you will create a little cup that holds everything together.  I’ve used a spinach and mushroom filling, but any cooked veggies will do so don’t be afraid to get creative and experiment a little.  Also, if you’re still including dairy in your diet, try adding a piece of goat cheese between the egg and veggies or even a sprinkle of grated cheese on top.  The opportunities are endless!!  

Ingredients for One Serving

  • 2 slices of black forest ham – I used gluten & soy free with low nitrates and low sodium
  • 2 eggs
  • handful of fresh spinach
  • 4 mushrooms, cleaned and sliced
  • 2 tsp of finely chopped onion
  • 1 garlic clove, finely chopped
  • 1 tsp coconut oil


  1. Heat oven to 350°F
  2. Line 2 muffin cups with a slice of ham each.  Bake in oven for ~ 5 minutes, until edges look like they are starting to brown and ham holds its cup like shape
  3. While ham is cooking, in small frying pan, heat coconut oil over medium heat
  4. Add mushrooms, garlic and onion and saute until cooked
  5. Add spinach and continue cooking until wilted.  Set mixture aside
  6. To assemble fill each ham cup (still in muffin tin) with about 1 tbsp of the mushroom spinach mixture.  Crack an egg over the top of each and season with salt and pepper.   
  7. Place back in oven.  Bake for about 10 minutes or until the egg is cooked to your liking. 

Serving suggestions:  To add a few extra carbs to the mix, try serving them with a few of my spaghetti squash fritters or some mixed berries on the side.

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For many of us, switching to a primal diet has forced us to give up many favourite breakfast meals including; cereals, pancakes and of course everyone’s favourite Eggs Benny.  But, with a little creativity, it’s easy to recreate a very similar dish that I have to say is even more delicious.  Using one of my new favourite primal foods, Spaghetti Squash, you can easily make some great fritters to replace the traditional english muffin.  The coconut flour in this recipe will help the mixture bind together and hold when cooking. 

Curried Spaghetti Squash Fritters


  • 1/2 medium-sized spaghetti squash, cooked (see note below for cooking instructions)
  • 2 garlic cloves, minced
  • 1 tbsp onion, minced
  • 1/4 tsp curry powder (or to taste)
  • salt & pepper to taste
  • 1 egg, lightly beaten
  • 2 tsp coconut flour
  • 1 tbsp coconut oil

Let’s get Cooking:

  1. In bowl combine all ingredients except oil and mix well
  2. Heat oil in fry-pan over medium heat
  3. Drop a spoonful of squash mixture into hot oil, flatten and fry until crisp and lightly browned, flip and repeat on other side
  4. Remove to paper towel lined plate
  5. Continue cooking remaining mixture
  6. Yields approximately 6-8 Fritters

To assemble the Eggs Benny:

  • squash fritters
  • fresh spinach, wilted
  • Fresh tomato slices
  • Eggs, poached (to poach – drop each egg into pot of boiling water and cook for approximately 1 min, remove)
  • Salt  & Pepper to taste

To assemble each Eggs Benny, place one squash fritter on plate and top with one tomato slice, ~  1 tbsp wilted spinach and one poached egg.   Season with Salt & Pepper.

Note:  Cooking Spaghetti Squash

This can be done in two different methods

  1. Microwave – Wash squash.  Pierce outside flesh all over with fork.  Place in microwave and cook for about 3-4 minutes per pound (average squash will take about 8 minutes).  Once flesh dimples when touched, remove from microwave and lets stand for 5 minutes.  Cut squash in half, remove seeds and scrape out flesh.
  2. Oven – Heat oven to 425.  Cut squash in half, remove seeds and rub inside with olive oil and season with salt & pepper.  Place squash cut side down on baking sheet, cover with foil and bake in oven for about 30 minutes or until flesh dimples when touched.  Remove from oven, turn to cut side up and when cool enough to touch remove flesh.   Careful not to burn yourself when turning squash over as it will be hot and full of steam. 

I usually cook a spaghetti squash at the beginning of the week and then use it as needed.  This recipes was a classic example of what to do with leftover squash.

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