Mini Onion Quiches

These mini quiches are great to freeze for a quick on the go breakfast later. Here, a typical crust is substituted with shredded coconut.

3⁄4 Cup Shredded Coconut
4 Tablespoons Butter, Melted
1 Cup Chopped Green Onion With Tops 2 Tablespoons Butter
2 Eggs
1 Cup Whole Milk
1⁄2 Teaspoon Sea Salt
1⁄4 Teaspoon Pepper
1 Cup Swiss Cheese, Grated

Preheat oven to 300oF. Combine coco- nut and melted butter. Divide coconut among mini muffin tins. Saute onion for 10 minutes in 2 tablespoons butter.
Cool onions then divide evenly over coconut crust. Beat eggs, add milk, salt, pepper, and swiss cheese. Pour by spoonfuls on top of onions in tins. Do not fill to the top as they will run over. Bake until set, about 15-20 minutes. Do Not Overbake.

Apple Flaxseed Muffins

Most muffins are loaded with sugar, bad fats, and refined flours. This healthy version is both satisfying and delicious

1 1⁄4 Cup Flaxseed Meal
2 Teaspoons Aluminum Free Baking Powder
1 Tablespoon Cinnamon
1 Teaspoon Nutmeg
1⁄2 Teaspoon Sea Salt
Stevia or Xylitol or Equivalent Equal to 2/3 Cup Sugar
4 Large Eggs, Beaten
1⁄4 Cup Olive Oil
1⁄2 Cup Water
1 Tablespoon Pure Vanilla (No Sugar – Check the Ingredients)
1 Medium Granny Smith Apple, Chopped Fairly Finely or Grated 1⁄2 Cup Chopped Pecans (Optional)

Preheat oven to 350 F. Prepare a muffin tin with silicone baking cups or paper liners.
Mix the dry ingredients together. Mix the wet ingredients. Add the wet to the dry and combine thoroughly. Let batter stand 10 minutes. Separate batter into the muffin pan and bake for approximately 18 minutes, or until a toothpick comes out clean.

Almond Power Bars

These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along.

2 Cups Raw Almonds
1⁄2 Cup Flaxseed Meal
1⁄2 Cup Unsweetened Shredded Coconut
2 Scoops Flavored Whey Protein Powder
1⁄2 Cup Raw Almond Butter
1⁄2 Teaspoon Kosher Salt
1⁄2 Cup Coconut Oil
8 Drops Liquid Stevia or 3⁄4 Teaspoon Stevia Powder, To Taste
1 tablespoon pure vanilla extract (No sugar – check the label)
8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)

Place almonds, flax meal, shredded coconut, whey powder, almond butter and salt in a food processor. Pulse briefly, about 10 seconds. In a small saucepan, melt coconut oil over very low heat. Remove coconut oil from stove; stir stevia and vanilla into oil.

Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste. Press mixture into an 8 x 8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish.) Chill in refrigerator for 1 hour, until mixture hardens. In a double boiler, melt chocolate, stirring in stevia and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve.

 

No-atmeal Cookies

My son challenged me to make a cookie that tasted like an oatmeal raisin cookie but would still be advanced plan approved. Of course, oatmeal was out so I had to get creative. His taste test gave it a thumbs up. The spices and dried blueberries really gave it an oatmeal raisin flavor.

Advanced or Core Plan

Makes 24 cookies


1 cup almond flour
1/8 cup walnuts
1/8 cup pecans
2 tablespoons flax meal
1/4 cup erythritol (I used Swerve)
1 teaspoon cinnamon
dash nutmeg
dash ginger
2 eggs

Optional:  1/2 – 1/3 cup Dried blueberries (I used Eden brand) to mimic raisins

Process nuts in a food processor so to a semi-fine consistency.  Add the rest of the dry ingredients.  Add the eggs and process until smooth.  Add the blueberries if desired and mix in with a spatula.

Drop by tablespoons on a parchment lined baking sheet. Shape with fingers if desired. (I left mine in mounds)

Bake at 350 degrees for 10-13 minutes (they will still feel somewhat soft)

Grainless Strawberry Bread

Advanced & Core Plan Options

Serves 16

One of the things people often miss when changing their diets are breads, muffins and other sweets.  This is an awesome treat that is a great breakfast, dessert or snack.  The large slices of strawberries are a burst of flavor.  The recipe comes together very easily and can be sliced and frozen if desired.  Make them during the holidays as gifts.  

Note: Sweeteners like erythritol or date syrup should be used sparingly on a healthy diet.  

 

  • 1 pound fresh organic strawberries, sliced (about 2 ⅔ cups)
  • Dash pure stevia (I use Kal brand)
  • 2 cups erythritol (Advanced Plan) or 1 ¼ cup date syrup (see below) (Core Plan)
  • 3 cups advanced plan flour – 2 cups almond flour, ½ cup coconut flour, ½ cup garbanzo bean flour.  You can use just almond flour but doesn’t give the same consistency.
  • 1 tablespoon cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 5 organic eggs
  • 1 ¼ cup avocado oil or melted coconut oil
  • 1 cup chopped nuts, optional

Heat oven to 350 degrees.  Line two loaf pans with parchment paper.  

Leave strawberries on the cutting board, sprinkle with pure stevia, and toss to coat well. 

In a large bowl, mix the flour, sweetener, cinnamon, baking soda and salt. Whisk eggs in another bowl then add in oil and mix well.  Add the strawberries and stir.  Add the wet mixture to the dry and stir well.  

Pour batter into the loaf pans, dividing equally.

Bake for 45-50 minutes or until a toothpick comes out clean from the center.  Cool in pans for about 10 minutes then carefully lift them out using the parchment paper.  Use a bread knife to cut into nice clean slices.  

Date syrup-

cut about ½ pound of Medjool dates into bits and add 2 cups of water.  Bring to a simmer over medium heat and cook for about 30 minutes.  Let cool for another 30 minutes then puree the mixture using a high powered blender or food processor.  If desired, you can strain the mixture with a fine mesh strainer or cheesecloth.