Blueberry Banana Frittata

This Blueberry Banana Frittata was inspired by one of my most popular breakfast options: “The Banana Scramble” … The perfect healthy fix for a “sugary” breakfast, yet it is protein rich, nutrient dense and really simple and fast to make. My girls just absolutely love it and they ask for it everyday, but after a year plus of having the same breakfast almost daily, I got a little bored and decided to start experimenting with the recipe and adding different ingredients.

I know that the sounds of mixing bananas with eggs doesn’t seem appetizing at first, but if you think about it, eggs and sweeteners are basic ingredients in baking. If you mix the eggs very well with the rest of the ingredients you are not be able to taste them or see them.

The same thing happens here after you mix in the eggs with the banana– it really tastes like some sort of banana bread pudding but it is lot easier to make.

To make this frittata I used my oven to finish cooking the top, but depending on your large-pancake-flipping skills you may get away with cooking the top of the frittata in the pan as well. I’ll give you some tips on how to do it at the end of the recipe but if you are using a cast iron or heavy skillet, this step might be more challenging.

For other sweet breakfast  ideas try my grain-free oatmeal, cream of chocolate, or crispy paleo waffles.

Ingredients:

3 bananas
5 eggs
1/3 cup of almond flour or 2-3 tablespoons of coconut flour
1 tsp of vanilla
½ cup of fresh blueberries
2 tbsp of coconut oil

Preparation:

• Preheat oven to 450 degrees Fahrenheit. (Read below for a no-bake method)
• In a medium bowl mash the bananas.
• Mix in the eggs and whisk until very well combined.
• Mix in the flour and the blueberries.
• In a medium oven-safe skillet heat the coconut oil on the stove over medium/low heat.
• Pour the mixture in the pan.
• Cook uncovered until the middle of the frittata is cooked.
• Put the frittata in the oven and cook until is fully done.
• Turn the broiler on to brown the top (optional step).

Steps to flip the frittata into the pan (No-bake method):

• Cook one side until the frittata is firm and at least two-thirds of it are cooked.
• Cover the top of the pan with a large plate.
• Hold the plate firmly while you turn the pan upside down to drop the frittata onto the plate.
• Return the pan to the stove and slide the frittata back into the pan with the cooked side up.
• Continue cooking until it is fully done.

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Raw Pistachio Orange Bites

Another quick, easy alternative to store-bought energy bars. These Raw Pistachio Orange Bites are made in minutes and with minimal ingredients. They are a great lunch box or on-the-go snack.

That is if your child’s school hasn’t banned nuts like my daughter’s school did this year. I have mixed feelings about this. In a way I am thankful that schools are acknowledging and addressing food sensitivities but I am amazed that they are not addressing gluten and dairy intolerances as well. It’s true that nut allergies are potentially more life threatening than other food intolerances, but gluten and dairy sensitivities are far more prevalent.

According to this article, only 1.1 percent of children and 0.5 percent of adults have a tree nut allergy versus 2.5 percent of children have a cow’s milk allergy, but if between 6% and 7% of the population is affected with gluten sensitivity, why aren’t schools addressing that? And what about banning foods that cause other health concerns like food dyes and HFCS? What if they banned processed foods all together and forced parents to buy and prepare real food? I will dream on!

For other energy bar ideas try my apple cinnamon or apricot chia bar

Ingredients:

1/2 cup or raw shelled pistachio nuts
1/2 cup of raw almonds
1/4 cup of fruit sweetened dried cranberries
2-3 tsp of orange zest
10 – 12 pitted dates (about 1/2 cup)
1-2 tbsp of orange juice
Finely chopped pistachios to garnish

Preparation:

• In a food processor blend the pistachios, dates, almonds, orange zest and orange juice until a paste is formed. Start by adding only 1 tsp of orange juice and increase the amount only if the paste isn’t sticking together or is too dry.
• Pulse in the cranberries for a few seconds until they are mixed in and coarsely chopped.
• Make small balls with this paste and roll them over the chopped pistachios.
• Store in the refrigerator

Raw Pistachio Orange Bites

Recipe Type: Snacks

Cuisine: Paleo Raw

Author: Edible Harmony

Prep time: 10 mins

Total time: 10 mins

Serves: 4-6

Ingredients

• 1/2 cup or raw shelled pistachio nuts
• 1/2 cup of raw almonds
• 1/4 cup of fruit sweetened dried cranberries
• 2-3 tsp of orange zest
• 10 – 12 pitted dates (about 1/2 cup)
• 1-2 tbsp of orange juice
• Finely chopped pistachios to garnish

Instructions

1. In a food processor blend the pistachios, almonds, orange zest and orange juice until a paste is formed. Start by adding only 1 tsp of orange juice and increase the amount only if the paste isn’t sticking together or is too dry.
2. Pulse in the cranberries for a few seconds until they are mixed in and coarsely chopped.
3. Make small balls with this paste and roll them over the chopped pistachios.
4. Store in the refrigerator

3.2.1753

 

Tropical Frittata

In an attempt to wean my family off from their banana scramble daily ritual, I created this tropical frittata. I used the same base consisting of mashed bananas mixed with eggs and made a few variations to it:  I added some more fruit and changed the cooking method to make something that is a little easier to eat for a toddler and easier to transport. Nothing against my banana scramble, but after eating it 5-7 days a week for the last year or so I am ready for some breakfast variety.

This recipe  satisfies a sweet tooth while providing the healthy fats, protein and nutrients from eggs. It is a great dish idea to bring to a breakfast gathering or a brunch picnic or potluck.

For other breakfast ideas, try my paleo chocolate baked “pancake”, stuffed acorn squash, almond flour pancakes, or cream of chocolate.

Ingredients:

3 bananas (divided)
4 eggs
2 tablespoons of coconut flour or 1/4 cup of almond flour
1/4 cup of shredded coconut (optional)
1-2 tbsp of coconut oil
3-4 thin slices of pineapple cut in 4

Preparation:

• Preheat oven to 450 degrees Fahrenheit.
• In a medium bowl mash 2 bananas.
• Mix in the eggs and whisk until very well combined.
• Mix in the flour and shredded coconut.
• In a medium oven-safe skillet heat the coconut oil over medium/high heat.
• Arrange the pineapple slices in the skillet and cook for 1-2 minutes.
• Reduce heat to medium/low.
• Pour the egg/banana mixture over the pineapple slices.
• Slice the remaining banana and arrange the slices on top of the egg mixture.
• Cook uncovered until the middle of the frittata is cooked.
• With a butter knife, cut 3 to 4 small slits in the frittata to allow some of the moisture from the pineapple to evaporate.
• Put frittata in the oven and cook until the egg is fully cooked.
• Turn the broiler on to brown the top (optional).

 

 

Tropical Frittata

Recipe Type: Breakfast

Cuisine: Paleo Primal

Author: Edible Harmony

Prep time: 10 mins

Cook time: 15 mins

Total time: 25 mins

Serves: 3-4

Ingredients

• 3 bananas (divided)
• 4 eggs
• 2 tablespoons of coconut flour or 1/4 cup of almond flour
• 1/4 cup of shredded coconut (optional)
• 1-2 tbsp of coconut oil
• 3-4 thin slices of pineapple cut in 4

Instructions

1. Preheat oven to 450 degrees Fahrenheit.
2. In a medium bowl mash 2 bananas.
3. Mix in the eggs and whisk until very well combined.
4. Mix in the flour and shredded coconut.
5. In a medium oven-safe skillet heat the coconut oil over medium/high heat.
6. Arrange the pineapple slices in the skillet and cook for 1-2 minutes.
7. Reduce heat to medium/low.
8. Pour the egg/banana mixture over the pineapple slices.
9. Slice the remaining banana and arrange the slices on top of the egg mixture.
10. Cook uncovered until the middle of the frittata is cooked.
11. With a butter knife, cut 3 to 4 small slits in the frittata to allow some of the moisture from the pineapple to evaporate.
12. Put frittata in the oven and cook until the egg is fully cooked.
13. Turn the broiler on to brown the top (optional).

3.2.1753

2 Ingredient Flour-less Pancakes

Aloha from beautiful Maui! Trying to stick to our healthy diet while on vacation has been a lot easier than I thought. We are eating a lot of grilled meats, salads, steamed veggies, eggs and fruit. I have simplified a lot of my dishes, so that I don’t spend most of my vacation cooking. This morning I only had 2 things to make breakfast with and out of necessity, these 2 ingredient flour-less pancakes were created.

One of the biggest complaints about following a grain-free diet is that the alternative flours, such as almond flour or coconut flour tend to be somewhat expensive, so making pancakes or desserts while on a budget is hard to do. This recipe is absolutely budget-friendly. Breakfast for four costs me under $3. The pancakes were sweet enough that we really didn’t need or miss any pancake syrup or alternative sweetener.

A few variations can be easily made to these 2 ingredient flour-less pancakes, adding baking soda would make them fluffier and adding coconut or almond flour should make them thicker. Cinnamon, raisins, chopped nuts, shredded coconut, or chocolate chips can also be added to the recipe.

For other breakfast treat ideas try my almond flour pancakes, chocolate banana baked pancake, cream of chocolate, breakfast porridge, or my family’s favorite breakfast, the famous banana scramble.

Ingredients:

1 medium ripe banana
2 eggs

Preparation:

• Using a blender or a bowl and a fork mash and combine the ingredients together until a batter is formed and most of the banana lumps disappear.
• In a large skillet over medium heat pour the batter to make the pancakes, grease the pan with coconut oil or butter if necessary.
• When the pancakes are starting to set and bubble on the top, turn and cook them on the other side.
• Serve as is or with your favorite syrup

2 Ingredient Flour-less Pancakes

Recipe Type: Breakfast

Cuisine: Paleo

Author: Edible Harmony

Ingredients

• 1 medium ripe banana
• 2 eggs

Instructions

1. Using a blender or a bowl and a fork mash and combine the ingredients together until a batter is formed and most of the banana lumps disappear.
2. In a large skillet over medium heat pour the batter to make the pancakes, grease the pan with coconut oil of butter if necessary.
3. When the pancakes are starting to set and bubble on the top, turn and cook them on the other side.
4. Serve as is or with your favorite syrup

3.2.1226

Crispy Paleo Waffles with a “Caramel” Maple Sauce

If I was naming a software I would have to name this recipe “ Crispy Paleo Waffles 10.0”. That’s about how many batches of soft, soggy, gooey, or rubbery waffles I had to eat before I came up with this crispy waffle recipe.

The “caramel” sauce is addictive, in spite of being made with coconut butter, it doesn’t really taste  like coconut. I also use it as a warm apple or fruit dip, but it is hard to resist eating it with just a spoon.

You can make your own coconut butter  by putting unsweetened shredded coconut in a blender with a dash of coconut oil and blending it until creamy, while scraping the sides of the blender with a rubber spatula as needed. The process may take up to 20 minutes of blending and it isn’t always as smooth as the store-bought, so I personally prefer to buy mine.

For other grain-free breakfast ideas, try my almond flour pancakes or my banana scramble

Ingredients:

For the waffles:
2/3 cup of tapioca flour
½ a cup of almond flour
2 tablespoons of coconut flour
2 tablespoons of coconut oil
1 tablespoon of almond milk or water
4 large eggs
4 pitted dates
2 teaspoons of vanilla extract
½ teaspoon of ground cinnamon
½ teaspoons of baking soda

For the sauce:
¼ cup of coconut butter  (coconut cream concentrate)
½ cup of maple syrup

Preparation:

• Set all the ingredients for the waffles in a blender and blend until smooth
• Let the batter stand for 3-4 minutes to allow the coconut flour to absorb some moisture
• Pour this batter in a pre-heated waffle maker and follow manufacturer’s directions.
• For crispier waffles start cooking them at low/medium and once the batter sets, set the waffle maker to high or transfer waffles to a toaster and continue to cook until light golden.
• In a small sauce pan gently warm the coconut butter until melted, add the maple syrup and whisk until well combined and pour over the waffles
• Serve immediately.

Crispy Paleo Waffles with a “Caramel” Maple Sauce

Recipe Type: Breakfast

Cuisine: Paleo

Author: Edible Harmony

Prep time: 5 mins

Cook time: 3 mins

Total time: 8 mins

Serves: 4

Ingredients

• For the waffles:
• 2/3 cup of tapioca flour
• ½ a cup of almond flour
• 2 tablespoons of coconut flour
• 2 tablespoons of coconut oil
• 1 tablespoon of almond milk or water
• 4 large eggs
• 4 pitted dates
• 2 teaspoons of vanilla extract
• ½ teaspoon of ground cinnamon
• ½ teaspoons of baking soda
• For the sauce:
• ¼ cup of coconut butter (coconut cream concentrate)
• ½ cup of maple syrup

Instructions

1. Set all ingredients for the waffles in a blender and blend until smooth
2. Let the batter stand for 3-4 minutes to allow the coconut flour to absorb some moisture
3. Pour this batter in a pre-heated waffle maker and follow manufacturer’s directions.
4. For crispier waffles start cooking them at low/medium and once the batter sets, set the waffle maker to high or transfer waffles to a toaster and continue to cook until light golden.
5. In a small sauce pan gently warm the coconut butter until melted, add the maple syrup and whisk until well combined and pour over the waffles
6. Serve immediately.

3.1.09

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Paleo Bread Pudding (Persimmon Pudding)

Made with fresh persimmons, coconut flour, coconut oil, eggs, coconut milk and spices; this rich, spongy and moist Paleo Bread Pudding tastes just like the “real” deal.

Growing up, bread pudding was a regular dessert at our house. Two loaves of warm bread and a liter or two of fresh milk were delivered to our door every morning. There was often leftover bread at the end of the day and when enough stale bread was gathered by the weekend, it was then cut in little pieces, soaked in milk, condensed milk, eggs and spices and baked. While this Paleo Bread Pudding is made with entirely different ingredients, the taste and texture is surprisingly almost the same.

I am honestly not a huge fan of persimmons; I think they lack much flavor. They are like a sweet mush, with a funny aftertaste, but my mother has a persimmon tree in her backyard and always brings me some. She is so proud of her giant persimmons, I haven’t had the heart to tell her not to bring me anymore because they often spoil before I get bored enough to eat one. Now that I have created this recipe I am looking forward to getting some more.

For similar recipes try my carrot apple kugel or my pound cake.

Ingredients:

1 ½ cups of ripe persimmon puree
7 eggs
¾ to 1 cup of pitted dates, packed (about 18-24 deglet dates)
2/3 cups of full fat coconut milk, BPA-free canned or homemade
1/3 cup of coconut oil
1/3 cup of coconut flour
1/3 to ½ cup of raisins (optional)
1 tbsp of orange zest
2 tsp of ground cinnamon
2 tsp of vanilla extract
1 tsp of baking soda
½ tsp of nutmeg
½ tsp of salt
pinch of ground cloves (optional)

Preparation:

• Preheat oven to 325 degrees Fahrenheit
• To make the persimmon puree, simply remove the stem and the leaves on top and run through a food processor or blender until pureed. Make sure that the persimmons are ripe and soft.
• Using a blender or food processor, blend the dates with the eggs, coconut milk and coconut oil until the dates and completely ground.
• Add the rest of the ingredients and blend a couple more seconds or until well mixed. (mix the raisins by hand at the end)
• Grease an 8”x8” baking dish and pour the batter in it.
• Bake for a 45 minute or until a knife inserted in the middle of the pudding comes out dry
• Shut the oven off, but leave the pudding inside for an additional 30 minutes with the door closed, this will help it set and dry some more, without burning it.
• Remove from oven, wait for it to cool and serve

Paleo Bread Pudding (Persimmon Pudding)

Recipe Type: Dessert

Cuisine: Paleo

Author: Edible Harmony

Prep time: 10 mins

Cook time: 45 mins

Total time: 55 mins

Serves: 6-8

Ingredients

• 1 ½ cups of ripe persimmon puree
• 7 eggs
• ¾ to 1 cup of pitted dates, packed (about 18-24 deglet dates)
• 2/3 cups of full fat coconut milk, BPA-free canned or homemade
• 1/3 cup of coconut oil
• 1/3 cup of coconut flour
• 1/3 to ½ cup of raisins
• 1 tbsp of orange zest
• 2 tsp of ground cinnamon
• 2 tsp of vanilla extract
• 1 tsp of baking soda
• ½ tsp of nutmeg
• ½ tsp of salt
• pinch of ground cloves (optional)

Instructions

1. Preheat oven to 325 degrees Fahrenheit
2. To make the persimmon puree, simply remove the stem and the leaves on top and run through a food processor or blender until pureed. Make sure that the persimmons are ripe and soft.
3. Using a blender or food processor, blend the dates with the eggs, coconut milk and coconut oil until the dates and completely ground.
4. Add the rest of the ingredients and blend a couple more seconds or until well mixed (mix the raisins by hand at the end).
5. Grease an 8”x8” baking dish and pour the batter in it.
6. Bake for a 45 minute or until a knife inserted in the middle of the pudding comes out dry.
7. Shut the oven off, but leave the pudding inside for an additional 30 minutes with the door closed, this will help it set and dry some more, without burning it.
8. Remove from oven, wait for it to cool and serve

3.1.09

 

Banana Pumpkin Frittata

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Although it’s been several days since Halloween, I am still eating the remnants of my Jack-O-Lantern!  Breakfast, lunch, and dinner have all been pumpkin-based– I never get tired of eating pumpkin. Today we had a chili cook-off at my daughter’s school, and while I haven’t had chili in a very long time, there was one version that was gluten-free, grain-free, and Paleo-friendly.  It was nice to finally find a no-bean chili among the contestants.  Although there was only one version I could eat, I came back with some great ideas for Paleo chilies, among them: pumpkin turkey chili, beef brisket chili, ground beef and bacon chili; so if you are a fan of this Tex-Mex dish, stay tuned!  In the next several weeks, I will be experimenting and creating some new versions that will be strong contenders for your next chili-cook off—best of all, nutritious and delicious!

Back to the banana pumpkin frittata, while perhaps the thought of eggs with banana may sound unappealing or odd to some, it is actually like a big flowerless pumpkin pancake, similar to one of my all time favorite recipes: banana scramble, but with an autumn-inspired, Halloween-based twist.

Because my bananas weren’t too ripe yet, I added some lucuma powder to  make it sweeter and to give it more color, but I have made it without it and it is delicious still. Lucuma powder is considered a healthy alternative sweetener it comes from a south american fruit and it is very low in sugars. It is naturally rich in beta-carotene, niacin, and iron.

Ingredients

2 tbsp of coconut oil
1 ½ cups of shredded pumpkin
3 eggs
2 bananas
½ tbsp of pumpkin spice
1 tsp of cinnamon
2 tbsp of lucuma powder or ½ tsp of raw honey (optional)

Preparation:

• In a 10 inch skillet melt one tbsp of coconut oil and brown the shredded pumpkin until tender but not mushy.
• Meanwhile in a large bowl mash the bananas and whisk in the eggs, lucuma and spices.
• Add the cooked pumpkin to the bowl and mix
• Melt another ½ to 1 tbsp of coconut oil in the skillet and pour in the batter.
• Cook over low/medium heat until the center of the frittata is done.
• Put the skillet under the broiler and cook until the top is cooked.
• Serve as is or top with honey yogurt.
  

 

Paleo Pumpkin Pancakes

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These fluffy paleo pumpkin pancakes are packed with pumpkin puree and fall spices. With Halloween just around the corner, pumpkins are readily available and a great option due to their  nutritional content and versatility.  The number of Paleo-friendly foods we can make with pumpkin as the main ingredient is astounding, and with a bit of creativity and kitchen-based experimentation, the sky is the limit! You can also substitute the pumpkin puree for butternut squash to make this breakfast treat all year round.

Pancakes are my daughter’s favorite breakfast, she asks for them almost every day(the rest of the days she asks for paleo breakfast porridge. Have you tried it?), but I don’t like eating the same thing over and over so I’ve had to get a little creative with pancakes. So far I’ve made chocolate pancakes, almond pancakes, coconut pancakes, chocolate chips, lemon, blueberry, sweet potato, banana, apple, plantain. What other type of pancakes have you made?

Ingredients:

1 cup of almond flour
4 eggs
2 tsp of cinnamon
1 tsp of pumpkin spice
A pinch of ground clove
A pinch of nutmeg
½ cup of pumpkin puree
½ tsp of baking soda
4 pitted deglet dates
1 tsp of vanilla extract
pinch of salt
1 tsp of coconut oil, plus more for greasing the skillet

Preparation:

• Using a blender combine all the ingredients until the dates are completely dissolved
• Heat a skillet to medium
• Add about one tsp of coconut oil and spread evenly across the bottom of the skillet
• Pour about 2 tbsp of the pancake batter onto the hot skillet to make the pancakes
• Reduce heat to low.
• Wait for the top of the pancake to start bubbling and turn
• Continue to cook until the middle of the pancake is fully cooked
• Serve them as is or top with maple syrup or date paste

Makes about 10-12

Tips:
Keep the pancakes small so that they are easy to turn.
Keep the heat at low because these pancakes burn easily.

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Paleo Strawberry Rhubarb Pie

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I know that strawberry rhubarb pie is more of a summer dish, but Lilah, my 3-year-old, checked out a book called “Pinkalicious” from the public library.  It’s about a little girl who turns pink from eating too many pink cupcakes.  Now, she keeps asking for pink and red cakes so I have been making lots of stuff with strawberries and raspberries.  She is also asking me to make her a healthy pink bubble gum… Now that is a challenge!

This was her first time trying any kind of pie and was also my first attempt at making anything with rhubarb except for adding them to smoothies. I’ve recently learned that rhubarb is one of the lowest calorie vegetables; 100 g of this vegetable has only 21 calories while being rich in antioxidants, vitamin A, K, and B complexes.

Strawberries are another nutrient dense food. Did you know that one cup of strawberries contains 136% of the RDA of vitamin C? Whenever I think of vitamin C, oranges always come to mind but never strawberries…They also have anti-inflammatory properties and are known to help whiten teeth

For the Crust

Ingredients:
1 1/2 cup of walnuts
1 cup of almond flour
2 tbsp of coconut oil
1 egg
6 dates
1/2 tsp of cinnamon

Preparation:
-Preheat oven to 350
-In a food processor blend all ingredients together, except the egg, until a flour is formed.
-Add the egg and pulse in until is well mixed
-Using your hands press this mixture onto the bottom and sides of a pie mold, forming an even layer
-Bake for 10-12 minutes

For the filling

Ingredients:
1 lb of sliced strawberries
2 cups of chopped rhubarb
1/2 cup of fresh orange juice
1 cup of pitted dates
4 tbsp of arrowroot powder
1/2 tsp of cinnamon

Preparation:
-Using a blender or food processor, blend dates, arrowroot powder, and 1/2 cup of strawberries until smooth.
-Transfer mixture to a bowl; mix in the rest of the ingredients.
-Pour into the pie crust and bake for 45 to 55 minutes at 350 or until the rhubarb is soft, if the top of the pie starts to look too dry, sprinkle a couple of tablespoons of orange juice on top
-Chill and serve
-Add whipped cream or  dairy-free vanilla frosting (optional)

Blueberry Muffins

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http://pagead2.googlesyndication.com/pagead/show_ads.jsExcept for the egg these blueberry muffins are virtually allergen free; they are grain-free, soy-free, nut-free and sweetened with dates are fresh fruit

Did you know that a lot of the blueberry muffins and blueberry products you buy at the store, don’t even contain blueberries? Instead they have a combination of sugar, corn syrup, chemicals and artificial colors and flavors that mimic the taste, color and texture of blueberries.Don’t believe me? Watch this video  http://tv.naturalnews.com/v.asp?v=7ec06d27b1a945be85e7da8483025962

How do you stay away from these pseudo-berries? You can read the labels of everything you buy (as you should) or just make these in half the time.

Ingredients:

1/2 cup of coconut flour, sifted
1/4 teaspoon sea salt
1/2 teaspoon baking soda
6 eggs
12 dates
1/4 cup of coconut oil
1 tablespoon vanilla extract
1 cup blueberries, fresh or frozen

Preparation:

• Preheat oven to 350 F
• Using a food processor or immersion blender, combine all ingredients except 1/4 of coconut flour and the blueberries, and blend until dates are finely ground
• Add remaining 1/4 cup of coconut flour and blend until smooth
• Add the blueberries and mix by hand using a spoon
• Pour batter into greased or paper lined muffin molds
• Bake for 25-30 minutes
• Cool and serve

Makes about 8 large muffins