Category: Breakfast

Advanced & Core Plan

A co-worker challenged me to come up with a danish recipe. These came out great on the first try! Give them a try. There are probably dozens of different ways these can be prepared (using different berries, adding cheese to the batter, using chocolate, etc.) If you alter the recipe and get a winning combo, post them here.

1/2 cup coconut flour
2 cups almond flour
1/4 teaspoon sea salt
1/4 cup melted butter
2-3 tablespoons erythritol (or stevia to taste)
1/2 teaspoon xanthan gum
1/2 teaspoon baking powder
2 organic eggs
juice of 1/2 lemon
1/2 teaspoon apple cider vinegar
1/2 cup plain yogurt or kefir

Cheese Filling:

Softened organic cream cheese with vanilla and stevia (to taste). I used a block of organic cream cheese with 4 droppers of liquid stevia and a teaspoon of vanilla.

Strawberry Filling:

Take a bag frozen strawberries and put them in a saucepan.  Heat until strawberries are softened and start to thicken (the natural pectin in the berries will do this).  Mash with a potato masher for chunkier strawberry filling or transfer to a blender and blend.

Preheat oven to 350 degrees.

Mix all dry ingredients in a large bowl.  Mix all wet ingredients in a separate bowl.  Add the wet to the dry and mix well.

Roll and flatten into a 2 inch oval and place on parchment lined baking sheets.  Add a dollop of cream cheese and top with a small spoonful of strawberries.  Fold up the edges.

Bake for 20-30 minutes.

(Note:  Baking is not my favorite thing to do so rolling the dough out didn’t happen but if you make the dough and chill it, you should be able to roll it out and make the danishes look more attractive.)

The Doughnut – Deconstructed + A Healthy Doughnut Recipe

Doughnut –

Dictionary.com definition: a small cake of sweetened or, sometimes, unsweetened dough fried in deep fat, typically shaped like a ring or, when prepared with a filling, a ball.

 My definition: a small cake loaded with cancer-causing, diabetes-triggering sugar and highly processed and refined flour, resembling a little trans fat sponge, containing dozens of highly toxic and damaging ingredients.

Americans eat over 10 billion donuts every year! That’s about 33 donuts for every man, women, and child.

• Refined Grains– the bran and the germ are stripped away from the grain of wheat, then highly refined/processed (including bleaching), turns to sugar
• Trans Fats & Damaged Fats (hydrogenated oils) – your body cannot properly metabolize these fats, they cling to fragile cell membranes and prevent the “good stuff” from getting in and the “bad stuff” from getting out. Doughnuts are fried in these damaged fats and act as little sponges, soaking up the unhealthy oils. Doughnuts can contain up to 35-40% trans fats per doughnut!
• Sugar – processed sugar is one of the most damaging components of the Standard American Diet. It is the primary dietary cause of obesity, causes hormonal imbalance, puts you on the fast track to diabetes, increases the acidity of the body, causes inflammation, causes elevated cholesterol, leads to heart disease, is an anti-nutrient, is a known toxin, and is the food and fuel for cancer. There is approximately 4-6 teaspoons of sugar PER DOUGHNUT.
• Acrylimides – occurs in foods that are cooked at very high temperatures (like frying), studies have proven it to be a known carcinogen.
• Artificial colors – In the European Union, foods with artificial colors must state a warning: “may have an adverse effect on activity and attention in children.”
• Anti-nutrients – there is no nutritional value in a doughnut. In fact, it is loaded with anti-nutrients. This means that not only are you NOT getting any nutrients from the food itself, in order for your body to process a doughnut, it has to pull from the existing stores of vitamin, minerals, enzymes, etc. It is a double whammy to the body.

The ingredients:

When you make a traditional donut at home, the typical ingredients are: flour, eggs, sugar, butter, yeast, oil, salt, milk.

–> all ingredients you can find at a grocery store (although it does’t mean they are healthy).

A Krispy Kreme Doughnut contains:

Enriched bleached wheat flour-  (contains bleached wheat flour, niacin, reduced iron, thiamine, mononitrate, riboflavin, folic acid), dextrose, vegetable shortening (partially hydrogenated soybean and/or cottonseed oil), water, sugar, soy flour, egg yolks, vital wheat gluten, yeast, nonfat milk, yeast nutrients (calcium sulfate, ammonium sulfate), dough conditioners (calcium dioxide, monocalcium and dicalcium phosphate, diammonium phosphate, sodium stearoyl-2-lacrylate, whey, starch, ascorbic acid, sodium bicarbonate, calcium carbonate), salt, mono-and-diglycerides, ethoxylated mono- and diglycerides, lecithin, calcium propionate (to retain freshness), cellulose gum, natural and artificial flavors, fungal alpha amylase, amylase, maltogenic amylase, pantosenase, protease, sodium caseinate, corn maltodextrin, corn syrup solids and BHT (to help protect flavor).
Glaze also may contain: Calcium carbonate, agar, locust bean gum, disodium phosphate, and sorbitan monostearate.  

 –> most ingredients not readily available

Pumpkin Spice Doughnuts

Core & Advanced Plan

Makes about 6 full size doughnuts or 12 mini doughnut

5 organic eggs
1/2 cup coconut milk
1/2 tsp maple extract
1/2 cup pumpkin puree
1/4 cup melted coconut oil
3/4 cup almond flour
1/2 cup coconut flour
1/3 cup erythritol (like Swerve) or 1/2 – 1 tsp liquid stevia
2 1/2 teaspoons pumpkin pie spice
1/4 tsp sea salt

Preheat oven to 350 degrees and oil your doughnut pan (be sure it is non-toxic).  Place first 5 ingredients in a blender and blend until well mixed.  Add the dry ingredients and blend on low speed until well mixed.  Pour the batter into the pan, filling each mold about 2/3 full.  Bake for 20 minutes and let cool for about 10 minutes before removing from the pan.