Paleo Almond Flour Muffins–Master Recipe (Gluten Free, Dairy Free)

0

5.04.13

My friend Kim informed me last week that she has been following a Paleo diet (grain-free, dairy-free) for the past month and that if I could come up with a go-to Paleo muffin/bread recipe, she would be ever so grateful. I detected some urgency in her voice (she mentioned that the entire family was on the diet and dissension in the ranks was mounting), so I set to work at once.

I knew I had some almond flour in the freezer from a bulk foods buying spree, so I decided to put it to immediate use on Kim’s behalf. I love working with almond flour; I used it quite a bit in my Gluten Free muffins cookbook. Working with it is fairly straightforward, but it does require some finesse. For example, it cannot be used as a measure-for-measure replacement for all-purpose or whole wheat flour; it benefits from a lower percentage of overall liquid (almonds have far more moisture than wheat) and benefits from an a higher proportion of eggs (to aid leavening due to the absence of gluten). Further, I need to keep the sweetener Paleo (e.g., honey) and Kim requested that I keep said sweetener minimal so that the muffins could be sweet or savory.

The blogosphere boasts a number of Paleo almond flour muffin recipes, most of which can be traced to one of two sources. The first is Elana Amsterdam’s (at Elana’s Pantry ) version. Elana is truly the master of almond flour baking, and she has a terrific basic recipe: Elana’s Almond Flour Muffins. The second popular recipe comes from Technically Paleo; it’s a delicious recipe, but very rich (almond flour plus 1/2 cup of coconut oil and 4 eggs), more like a cupcake than bread.

My recipe falls right in the middle of the the two recipes:

In my mind a good muffins should have a tender crumb but must also be firm enough to stand on it’s own without crumbling into your lap. I love the minimalism of Elana’s recipe, but I wanted a slightly moister muffin (without the 1/2 cup of coconut oil in the second recipe). A bit of pumpkin, applesauce or banana works perfectly.

I also scale back on the eggs by one. I wanted a good rise to the muffins, definitely, but 2 eggs per cup of almond flour was a bit much for me (they tasted overly egg-y).

The resulting recipe is easy as can be; the only time-intensive part is waiting for them to bake. You can vary these endlessly with a cup of fresh fruit (not too wet; blueberries are always welcome additions), unsweetened dried fruit, cacao nibs, or chocolate/carob chips if you are not following a paleo diet. Or head in a savory direct with fresh or dried herbs, savory spices, seeds, nuts, you name it. Enjoy the muffin recipe!

Paleo Almond Flour Muffins–Master Recipe with Variations

Prep time

5 mins

Cook time

18 mins

Total time

23 mins

Recipe by:: Camilla

Serves: 10

Ingredients

2-1/2 cups almond flour or almond meal
¾ tsp baking soda
½ tsp fine sea salt
3 large eggs
⅓ cup unsweetened pumpkin puree, thawed winter squash puree, butternut squash puree, unsweetened apple sauce, or mashed very ripe banana
2 tablespoons honey, agave nectar or maple syrup
2 tablespoons coconut oil (melted) or vegetable oil
Optional Flavorings: 1 teaspoon extract (e.g., vanilla, almond), citrus zest, dried herbs (e.g., basil, dill), or spice (e.g., cinnamon, cumin)
Optional Stir-Ins: 1 cup fresh fruit (e.g., blueberries, diced apple) or ½ cup dried fruit/cacao nibs/chopped nuts/seeds or

Instructions

Preheat oven to 350F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners.
In a large bowl whisk the almond flour, baking soda and salt (whisk in any dried spices or herbs at this point, if using).
In a small bowl, whisk the eggs, pumpkin, honey, oil and vinegar (add any extracts or zest at this point, if using).
Add the wet ingredients to the dry ingredients, stirring until blended. Fold in any optional stir-ins, if using.
Divide batter evenly among prepared cups.
Bake in preheated oven for 14 to 18 minutes until set at the centers and golden brown at the edges. Move the tin to a cooling rack and let muffins cool in the tin 30 minutes. Remove muffins from tin.

Nutrition Information

Serving size: 1 muffin Calories: 229 Fat: 17.5 g Carbohydrates: 10.2 g Fiber: 3.2 g Protein: 8 g

Quick Coconut & Curry Pumpkin Soup (with a High-Protein Option)

6

4.28.13

I seem to have an issue with canned pumpkin. It all started when there was a pumpkin shortage two years ago. Because I could not find my beloved canned pumpkin in my local stores (or online), I made it a habit to stop at grocery stores (especially small ones in the country) when en route to Houston or Dallas, and, if I was lucky enough to find a few cans, I would buy them all. I let my quest be known to friends and neighbors and before long they would drop off cans, as they found them, to enhance my horde. I have to say, it was pretty great.

The pumpkin shortage was extinguished with the following autumn’s crop, but I never stopped purchasing excess quantities of canned pumpkin. I stir it into yogurt, add it to smoothies, use it to enrich and sauces, and stews, and mix it into countless baked goods, from protein bars to pies.

But hoarding canned goods can be tricky when you have a husband who examines expiration dates with a religious zeal, so I have been forced to use my creativity–and my pumpkin supply–at an accelerated pace. I was finding it hard to face another pumpkin smoothie when the weather took an overnight turn from sweltering to sweetly cool. I promptly made a batch of coconut and curry pumpkin soup for lunch.

Pumpkin soups are ubiquitous in the fall and winter, but this one has a decidedly springtime vibe. With a sprinkle of cilantro, the soup has the colors of sunshine and grass, and the flavors are equally bright and breezy. You can tweak it with different spices (especially if you have curry issues). Smoked paprika (pimenton), for example, or a combination of cumin powder and coriander would be lovely. You can top the soup with a few pumpkin seeds, cilantro, hot sauce, or toasted coconut, or add a few cooked shrimp, some cooked chicken or tempeh. I also like to bump up the protein by whisking in some unflavored pea protein powder (see my notes following the recipe). You can reheat any leftovers the next day or freeze the cooled leftovers. The flavors only get better.

Coconut & Curry Pumpkin Soup

Prep time

2 mins

Cook time

15 mins

Total time

17 mins

Recipe by:: Camilla

Serves: 6

Ingredients

1 tablespoon virgin coconut oil OR vegetable oil
1-1/2 tablespoons Thai red curry paste (I used Taste of Thai–it’s vegan & GF)
1 28-ounce can pumpkin puree (not pie filling)
1-3/4 cups vegetable broth
1 14-ounce can light unsweetened coconut milk
2 tablespoons packed light brown sugar or agave nectar
grated zest and juice of 2 medium limes
Optional/suggested add-ons:
cilantro leaves
roasted pumpkin seeds (white or green)
sriracha (or hot sauce of choice)
additional lime wedges
toasted flake coconut

Instructions

Heat the oil in a large saucepan set over medium heat. Add the curry paste; cook and stir for 1 minute.
Add the pumpkin puree; cook and stir for 2 minutes.
Whisk in the broth, coconut milk and brown sugar. Let the soup come to a gentle boil, then reduce the heat to low and simmer, uncovered, for 10 minutes.
Whisk in the lime juice and zest, then season with salt & pepper to taste. Serve with any of the additional add-ons, if desired.

Notes

Pumpkin: If you cannot find a 28-ounce can of pumpkin puree, simply use 2 15-ounce cans.
Curry Options: Look for Thai curry paste in small jars where Asian foods are shelved in the grocery store. Alternatively, use 1-1/2 tablespoons of curry powder (mild or medium) in place of the curry paste.
Instant Protein Powder Power-Boost: Add ½ cup water and ½ cup (about 2-1/2 scoops) unsweetened pea protein powder (I used Growing Naturals Original Pea Protein Powder) along with the broth and coconut milk. This changes the calories and protein per serving to the following: 155 calories/ 8 grams protein,

Nutrition Information

Serving size: 1 cup Calories: 126 Fat: 5 g Carbohydrates: 16 g Fiber: 2 g Protein: 2 g

How to Make High-Protein Granola

10

4.23.13

protein granola 2

Yes, you do need another granola recipe!

Specifically, one that is low in sugar, high in protein, extremely versatile, gluten-free and vegan. Lucky you, I have the recipe and I am eager to share.

The impetus for this recipe is two-fold: first, I like grains in the morning. I teach a 6 am fitness class Monday through Friday, and run on weekend mornings; if I don’t have some complex carbohydrates at the end of it all, I am a malcontent for the rest of the day. Just ask Nick and Kevin. But I also need my protein to rebuild muscle and keep me sated for several hours. I do a range of permutations to satisfy both–e.g., whole grain toast with nut or seed butter, smoothies with some rolled oats or quinoa thrown in to the mix, and scrambled eggs rolled up in a whole wheat tortilla.

But sometimes I crave a modest bowl of granola. I add Greek yogurt or milk, but I decided to challenge myself and make the granola itself high in protein.

I’ve done it, and now you can, too.

This granola has the familiar players–oats, a bit of oil, vanilla, and the liquid sweetener of your choice– with the protein-boosting assistance of vanilla or chocolate naturally-sweetened (stevia) protein powder. I’ve kept the rest of the recipe wide open so that variations are boundless. Keep it plain or dress it up with your favorite add-ins, such as nuts, seeds, dried fruits, cacao nibs or coconut flakes.

The general preparation is a cinch. Make a protein powder “syrup” to coat the oats (and any add-ins) by combining the protein powder of your choice with the sweetener and oil of your choice (I opted for Growing Naturals Chocolate Organic Brown Rice Protein Powder, maple syrup, and coconut oil).

Taking the place of some of the usual oil and sweetener is apple juice. Not only does it contribute additional, gentle sweetness, adding it (or any other liquid; you can use water or milk, too) helps the oats to form big, crunchy clusters as the granola cooks and dries.

It only takes about 3 to 4 minutes for the ingredients to blend and thicken, then simple pour the mixture over the oats, spread on a parchment-lined baking sheet, and bake! Once the granola has cooled, stir in any dried fruit you wish to add, then store in an airtight container. That’s it!

In addition to add-ins, have fun with different spices and extracts for your own unique blends. Here are a few suggestions:

Chocolate Granola with Coconut & Cacao Nibs (Pictured): Use naturally sweetened chocolate protein powder. Add 1-1/2 tablespoons of unsweetened cocoa powder to the coating mixture. Add 1/2 cup unsweetened coconut flakes and 1/4 cup cacao nibs to the oat mixture.

Cardamom-Almond Granola: Use naturally sweetened vanilla protein powder. In place of the vanilla extract, add 1 teaspoon ground cardamom and 1 teaspoon pure almond extract . Add 2/3 cup sliced almonds to the oat mixture.

Cranberry-Orange Granola: Use naturally sweetened vanilla protein powder. In place of the vanilla extract, add 1 tablespoon finely grated orange zest and 1/2 teaspoon ground cinnamon. Add 1/2 cup dried cranberries to the cooled granola.

Cinnamon-Pecan Granola: Use naturally sweetened vanilla protein powder. Add 1 teaspoon ground cinnamon along with the vanilla extract. Add 2/3 cup chopped pecans to the oat mixture.

High Protein Granola

Prep time

5 mins

Cook time

45 mins

Total time

50 mins

Recipe by:: Camilla

Recipe type: breakfast, snack, cereal

Serves: 9

Ingredients

3 cups old-fashioned rolled oats (GF if needed)
Optional :1/2 cup to ¾ cup of MIX-INS (see notes for suggestions)
Optional ½ to 1 teaspoon ground spice (see notes for suggestions)
⅔ cup naturally sweetened vegan protein powder (I used Growing Naturals Brown Rice Protein) or naturally sweetened whey protein
½ cup unsweetened apple juice
⅓ cup syrup of choice (e.g., maple syrup, agave nectar)
3 tablespoons virgin coconut oil or vegetable oil
¼ teaspoon fine sea salt
2 teaspoons vanilla extract

Instructions

Preheat oven to 325F. Line a large baking sheet with parchment paper.
Place oats (and any optional mix-ins, EXCEPT FRUIT, and spices) in a large bowl.
Place the protein powder, apple juice, syrup, coconut oil and salt in a medium saucepan. Turn heat to medium and whisk until mixture is smooth, thick and creamy (and just beginning to bubble). Whisk in vanilla.
Pour mixture over oats, stirring to combine and coat. Spread evenly on prepared baking sheet.
Bake in preheated oven for 42 to 45 minutes, stirring once or twice, or until granola is dry. Remove from oven and let cool completely on sheet. Stir in any dried fruit, if using.
Store cooled granola in an airtight container for up to 2 weeks, or freeze for up to 2 months.

Notes

Suggested Mix-ins: nuts (e.g., pistachios, almonds, walnuts, pecans), seeds (e.g., pepitas, sunflower seeds, chia seeds, hemp seeds, sesame seeds), unsweetened flake coconut, and cacao nibs.
Suggested Spices: Ground cinnamon, ginger, cardamom, pumpkin pie spice, nutmeg, and allspice.
Note: Protein and calorie content will vary slightly depending on type/brand of protein powder used.

Nutrition Information

Serving size: ½ cup Calories: 193 Fat: 5 g Carbohydrates: 27 g Protein: 10 g

Disclosure: I was sent free samples of Growing Naturals Protein Powders to try. I was not compensated in any way and the choice to use them and recommend them is entirely my own.

How to Make Homemade Savory Power Bars

18

4.16.13

I love to make homemade power bars. They are so much better than store-bought options–better quality ingredients, frugal, no wasteful packaging–and are perfect for quick, nutritious snacks and mini-meals any time of day.

But as much as I enjoy my naturally sweet creations, I’ve long wanted to create a savory power bar, one completely absent of sweet ingredients that is every bit as portable and variable as homemade granola bars, larabars, and clif bars. I know I am not alone on this subject : I’ve received countless requests for just such a bar for years from fellow fitness enthusiasts, backpackers, and snackers, but it took me forever to figure out a feasible, delicious, convenient and affordable way to do it.

Until now.

I am so excited about these bars! They are delicious, a cinch to prepare, frugal, gluten-free, vegan, and perfectly portable for every kind of venture.

One of my star ingredients is familiar–cooked quinoa–but the other key player, unsweetened pea protein powder, requires a bit of explanation. Pea protein powder is a high protein, versatile protein powder made from yellow peas. It is naturally gluten-free, vegan, allergen-free,easy-to-digest, low in calories, and low in fat; it has a fine powdery texture and neutral flavor, which means you can add it to smoothies, soups, baked goods, and more for a boost of protein and overall nutrition.

I’ve been using pea protein powder for a few years, but I want to note that I used Growing Naturals Pea Protein in these bars; the company was kind enough to send me samples of their protein powders and I am loving them! The texture is much finer than any other pea protein I’ve used, and I also love that it is raw (which is not the case for several other pea protein powders).

I use 1/2 cup of the pea protein powder in these bars, but if you want to make an even higher protein bar, simply omit the 1/2 cup oats and add another 1/2 cup of pea protein. Conversely, if you do not have pea protein, you can still make these bars simply by increasing the total amount of oats to 1 cup.

The possibilities for variations with these bars is vast. For example, add different spices or herbs, and use any combination of nuts and seeds that you like. I’ll be sharing some of my own flavor combinations and variations in the days to come.

In the meantime, get busy baking! I know that you are going to love these bars as much as I do!

Savory Power Bars

Prep time

5 mins

Cook time

30 mins

Total time

35 mins

Recipe by:: Camilla

Recipe type: power bar, snack

Serves: 10

Ingredients

½ cup rolled oats, Gluten-Free if needed
½ cup unflavored (plain) pea protein powder (e.g., Growing Naturals)
1-1/2 cups cooked and cooled quinoa
¼ cup chia seeds
⅓ cup roasted, salted pistachios, chopped
⅓ cup roasted, salted almonds, chopped
½ tsp fine sea salt
1 cup unsweetened almond milk (or milk of choice)
Optional: ½ teaspoon freshly cracked black pepper
Optional: 1 tablespoon nutritional yeast or grated Parmesan cheese

Instructions

Preheat the oven to 350F. Grease or spray an 8-inch square baking pan.
Process the oat flour in food processor until it is a fine flour. Transfer to a large bowl.
Add the pea protein powder, cooked quinoa, chia seeds, pistachios, almonds, salt, milk, and (optional) pepper and (optional) nutritional yeast, stirring until blended.
Spread the batter evenly in the prepared pan, smoothing the top.
Bake in the preheated oven for 25 to 30 minutes, until golden brown on top and firmly set at center. Transfer to a wire rack and cool completely in the pan.
Remove bars from pan and cut into 10 bars. Individually wrap in plastic wrap and store at room temperature for up to 4 days, in the refrigerator for up to 2 weeks, or freeze for up to 2 months.

Notes

Extra-High Protein Bar: Omit the oats and increase the toal amount of pea protein powder to 1 cup. This will result in the following nutrition stats per bar: 156 calories, 13 g protein, 9 g carbohydrates, 0 g sugar, 8 g fat.
No Protein Powder Bar: Omit the protein powder and increase the total amount of oats to 1 cup. This will result in the following nutrition stats per bar: 144 calories, 6 g protein, 14 g carbohydrates, 4 g sugar, 5 g fat.

Nutrition Information

Serving size: 1 bar Calories: 150 Fat: 8 g Saturated fat: 0 g Carbohydrates: 11 g Sugar: 1 g Protein: 9 g Cholesterol: 0 g