Chocolate Spice Veggie Muffins

December 09, 2024 by Nichole Perkins in Recipes

Muffins usually don't come to mind when considering a nutrient-dense breakfast, but these pack in many minerals and vitamins, thanks to the spinach, carrots, and spices. The rich cocoa, filled with antioxidants, covers the vegetables' flavor, so what kiddos (and adults) have are warm, decadent, flavorful chocolate bites perfectly sweetened by maple syrup. We love these for morning or an afternoon snack, covered in ghee.

This recipe yields 12 servings

INGREDIENTS

1 cup overripe bananas
1 cup grated carrots
1 cup spinach
2 eggs
¼ cup maple syrup
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ cup cocoa powder
¼ teaspoon salt
1 teaspoon vanilla extract
1 cup almond flour
2 teaspoon apple cider vinegar
¼ cup coconut oil
½ cup chocolate chips (optional)

130 grams overripe bananas
130 grams grated carrots
60 grams spinach
2 eggs
82 grams maple syrup
4 grams baking powder
4 grams baking soda
3 grams ground cinnamon
100 grams cocoa powder
1.6 grams salt
5 mL vanilla extract
125 grams almond flour
10 mL apple cider vinegar
55 grams coconut oil
85 grams chocolate chips (optional)
Flakey salt for topping (optional)

Directions

Preheat your oven to 350°F (176°C). Line a 12-hole muffin tin with liners. Set aside.
Combine eggs, banana, carrots, spinach, maple syrup, coconut oil, vinegar, and vanilla in a blender. Blend until smooth. Add the almond flour, baking powder, baking soda, salt, cocoa powder, and cinnamon. Pulse a few times until combined. Lastly, fold in chocolate chips (if using).
Portion batter into prepared muffin tins. Top with extra chocolate chips, if desired. Bake for 20-22 minutes or until a toothpick inserted into the middle comes out clean. Be careful to not over bake. Let cool in the pan for 5 minutes before transferring to a cooling rack. Enjoy!

Tips

*Allow the muffins to cool completely before storing in an air-tight container in the fridge or freezer.

Carrot Cake with Coconut Maple Frosting

May 21, 2024 by Nichole Perkins in Recipes

Carrot cake attracts a loyal crowd of dessert lovers. This recipe hits all the notes—it's moist, lightly spicy, and perfectly nutty—and has zero refined sugar or dairy. Plus, you won't believe how decadent and creamy the frosting is, made of a magical combination of coconut yogurt and maple syrup.

This recipe yields 6-8 servings

INGREDIENTS

2 cups almond flour, super fine
¼ cup coconut flour
5 large eggs, room temperature
2 cups carrots, grated
½ cup unsalted butter, melted
¾ cup coconut sugar
2 teaspoons baking powder
1 tablespoon vanilla extract
2 teaspoons ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon salt
½ cup chopped pecans or walnuts
Frosting
1 large container of vanilla unsweetened coconut yogurt (we used cocojune)
3 tablespoons maple syrup
1 teaspoon vanilla

28 grams coconut flour
5 large eggs, room temperature
300 grams carrots, grated
113 grams unsalted butter, melted
¾ cup coconut sugar
2 teaspoons baking powder
1 tablespoon vanilla extract
2 teaspoons ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon salt
65 grams chopped pecans or walnuts
200 grams almond flour, super fine
Frosting
1 large container of vanilla unsweetened coconut yogurt (we used cocojune)
3 tablespoons maple syrup
1 teaspoon vanilla

Directions

Preheat the oven to 350 degrees Fahrenheit / 180 degrees Celsius. Use coconut oil to grease two 8-inch pans, or 5-inch pans for a taller cake.
2. In a large bowl, add the eggs, melted butter, and vanilla extract. Using a hand mixer, whip until frothy. Add the almond flour, coconut flour, coconut sugar, baking powder, cinnamon, nutmeg, and a pinch of salt. Mix until the batter looks smooth and creamy. Fold in the grated carrots and chopped nuts. Then evenly divide the batter between the prepared cake pans.
3. Bake for 25-30 minutes or until the tops look set and a toothpick inserted in the middle comes out clean. Remove cakes from oven and cool completely before frosting.
4. To assemble and frost the cake, place 1 cake layer on a serving plate and cover with half the frosting. Add the second layer and spread the remaining frosting. Top with a dusting of cinnamon and nuts for garnish. Refrigerate the cake for at least one hour before serving.

TIPS

* Stand mixer works just as well if it’s easier or available.

*Store leftover cake in an airtight container in the fridge for up to 7 days or. Or freeze for longer shelf life.

Mint Cacao Chip Milkshake

May 21, 2024 by Nichole Perkins in Recipes

The beauty of a smoothie is that you can make anything to satisfy whatever flavors you're craving. With nostalgia for mint chip ice cream, we 're leaning into this recipe of fresh mint leaves, nutty cacao nibs, and coconut cream. If you want it creamier, add more liquid. A bit more crunch? Add another teaspoon of cacao. Let this be your guide to create a satisfying milkshake-esque healthy breakfast or treat.

This recipe yields 1 serving

INGREDIENTS

15 whole mint leaves
¼ cup coconut cream
¼ cup water
3 walnuts
1 tablespoon cacao nibs
½ frozen banana
8-9 ice cubes
1 date
2 teaspoon honey
1 teaspoon vanilla
A pinch of salt

2 ounces coconut cream
2 ounces water
3 walnuts
1 tablespoon cacao nibs
½ frozen banana
8-9 ice cubes
1 date
2 teaspoon honey
1 teaspoon vanilla
A pinch of salt
15 whole mint leaves

Directions

1. Add all ingredients to a blender and blend on high until smooth and creamy.

2. Add water 1 tablespoon at a time until desired thickness is reached.

3. Serve in a glass and top with extra cacao nibs and fresh mint.

Teriyaki Meatballs with Smoked Paprika

May 21, 2024 by Nichole Perkins in Recipes

The teriyaki glaze gives these meatballs a sweet and savory spin. Any ground meat will work, but we opted for a mix of lean chicken and turkey. Browning the meatballs before baking them adds a richer depth of flavor. These are delicious when served hot, immediately out of the oven, and they also make incredible leftovers.

This recipe yields 5 servings

INGREDIENTS

Meatball Base
1 pound ground chicken
1 pound ground turkey
1 egg
1 tablespoon coconut aminos + extra to top at the end
2 tablespoons sesame oil
2 tablespoons fresh ginger, minced
1 teaspoon garlic powder
1 tablespoon smoked paprika
½ teaspoon salt
½ cracked pepper
2 tablespoons chopped green onion for topping garnish
Meatball Glaze
¼ cup balsamic vinegar
¼ cup coconut aminos
2 tablespoons sesame oil

16 ounces ground chicken
16 ounces ground turkey
1 egg
1 tablespoon coconut aminos + extra to top at the end
2 tablespoons sesame oil
2 tablespoons fresh ginger, minced
1 teaspoon garlic powder
1 tablespoon smoked paprika
½ teaspoon salt
½ cracked pepper
2 tablespoons chopped green onion for topping garnish
Meatball Base
Meatball Glaze
2 ounces balsamic vinegar
2 ounces coconut aminos
2 tablespoons sesame oil

Directions

1. Preheat the oven to 350 degrees farenheit/176 degrees celsius.

2. Prepare the glaze: In a small saucepan add balsamic vinegar and coconut aminos. Bring to a boil on medium-high heat for 2 minutes then reduce to a simmer for 6-7 minutes, stirring every 30 seconds to prevent burning. The liquid will start to appear thicker as it cooks. Remove from heat and let rest for 5 minutes. Whisk in the sesame oil. Set aside until meatballs are ready to be tossed.

3. In a large bowl, combine ground chicken, ground turkey, egg, coconut aminos, sesame oil, fresh minced ginger, garlic powder, smoked paprika, sea salt, and pepper. Mix until all ingredients are well incorporated.

4. Form the mixture into 12 balls.

5. Add 1 teaspoon of olive oil to a large steel pan over medium high heat. Brown the meatballs for 1-2 minutes on all sides. Transfer the meatballs into the oven and bake for 10-12 minutes or until meatballs are cooked through. Remove from heat.

6. Add meatballs to the glaze and toss around until they are well coated. Handle the meatballs with light hands to ensure they don’t break due to their tender texture.

5. Serve warm and enjoy!

TIPS

*These are great for leftovers heated up in an air fryer.

Carrot Ginger Soup

January 25, 2021 by Nichole Perkins in Recipes

Another satisfying soup recipe to whip up this winter is carrot ginger soup. This 8-ingredient recipe is simple and easy. With fresh carrots and a hint of ginger, it’ll make your chilly days brighter.

INGREDIENTS

2 pounds carrots
2 tablespoons coconut oil
1 tablespoon sea salt
1 teaspoon pepper
2 tablespoons ghee
2 yellow onions
6 cups chicken broth
2 tablespoons powdered ginger
10 ounces coconut milk

2 kilograms carrots
2 tablespoons coconut oil
1 tablespoon sea salt
1 teaspoon pepper
2 tablespoons ghee
2 yellow onions
1.4 liters chicken broth
2 tablespoons powdered ginger
15 ml coconut milk

Directions

Roughly chop all carrots and toss them with coconut oil, salt and pepper. Evenly disperse them on a baking sheet and roast in the oven for 45 minutes at 375 degrees Fahrenheit / 190 degrees Celsius.
In a dutch oven or large stock pot, melt the ghee over medium-high heat. Add onions and cook for about five minutes or until the onions are translucent.
Remove carrots from the oven and place them directly in the pot. Add chicken broth, coconut milk and ginger. Reduce heat to a high simmer and cook for about 20 minutes.
Transfer to a Vitamix and blend until smooth. Taste. Season with extra salt or ginger as desired. Serve warm.

Tips

**As always, ghee can be substituted for a richer fat like leftover bacon grease or duck fat. Coconut oil also works.

**Blend the soup in two batches to avoid overcrowding the blender. Carrots are very fibrous, so you might need to add a little extra broth to help the soup move through the blades or for a thinner consistency. If you use an immersion blender, you don’t have to deal with transferring. This works just as well.