Sweet Potato Pancakes, Grain and Casein Free


Sweet Potato Pancakes, Grain and Casein Free

Sweet Potato Pancakes, Grain and Casein Free

I just had to get this posted today, it’s Pancake Day!  You think I’m kidding but I’m not, Pancake Day, also called Shrove or Fat Tuesday is the last day of feasting before Lent.  Truth be told,  I had not thought about Pancake Day or Mardi Gras when I woke up this morning with the mountain blanketed in snow.   Snowy mornings are like weekend mornings in our house, and the boys love a hearty breakfast to start their day.  I decided to use a leftover sweet potato to make pancakes.   Sweet potatoes are a staple in our home;  not only do they taste great, but they are a nutrient dense source of antioxidants, anti-inflammatory nutrients, and they help regulate blood sugar.   Sweet potatoes also provide significant amounts of Maganese, Copper, Pantothenic Acid, Biotin, Potassium, Fiber and Vitamins A, B 1, B3, B6, and C.  This recipe is simple to make and can be whipped up in a blender in less than 5 minutes.  Simplifying snowy mornings, (or any morning) and providing a nutrient dense breakfast is always a good thing.


1 Cup Sweet Potato (mashed)
2 Tablespoons Coconut Flour
4 Pastured Eggs (room temperature)
1/4 Cup Raw Honey or Maple Syrup
1/2 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1 teaspoon Ground Cinnamon
1/2 teaspoon Ground Ginger
1/4 teaspoon Ground Nutmeg
1/4 teaspoon Sea Salt
Dash of Ground Cloves
Butter, Coconut Oil, or other fat (for cooking the pancakes)


Place eggs in a blender and whip until smooth and frothy.

Add the remainder of the ingredients and process in the blender until well combined.

Preheat your skillet/frying pan with your fat of choice over a low to medium low heat.

Pour small amounts of the pancake mixture into the skillet and smooth/flatten if necessary.

NOTE:  It is best to keep the pancakes small to make them more manageable when flipping, I use a little less than 1/4 Cup per pancake and smooth the pancake with the bottom of the measuring cup.

Cook until the they begin to look dry on the edges and carefully flip to cook on the other side.

Approximately 3 minutes cook time for small pancakes.

We like these served with melted butter, maple syrup and toasted pecan pieces.

Breakfast, Health, Recipes

Grain Free Blueberry Coffee Cake

Grain Free Blueberry Coffee Cake

Grain Free Blueberry Coffee Cake

Who doesn’t like a moist and delicious coffee cake for breakfast or brunch?  This recipe is simple to make and if there are leftovers, they can be refrigerated or frozen for later use.  Great for an afternoon snack, or as part of your children’s lunch box.


3/4 Cup Blanched Almond Flour
1/2 Cup Tapioca or Arrowroot Starch
1/4 Cup Coconut Flour
2 teaspoons Baking Powder
1 teaspoon Baking Soda
1/2 teaspoon Sea Salt
4 Pastured Eggs (brought to room temperature)
1/2 Cup Pastured Butter or Coconut Oil (melted)
1/4 Cup Maple Syrup
1 Tablespoon Vanilla Extract
1 Cup Organic Blueberries (washed and dried)
1 1/4 teaspoons Organic Ground Cinnamon
1 teaspoon Organic Ground Ginger

Streusel Topping Ingredients:

1/2 Cup Coconut or Palm Sugar
1/4 Cup Pastured Butter or Coconut Oil (melted)
1/2 Cup chopped Pecans
1 Tablespoon Organic Ground Cinnamon

Moist Grain Free Blueberry Coffee Cake

Blueberry Coffee Cake


Preheat oven to 350 degrees F.

Grease an 8×8 pan with butter or coconut oil.

In a small bowl combine the almond flour, tapioca or arrowroot, coconut flour, baking soda, baking powder, ginger, cinnamon, and sea salt.

In a medium sized bowl add eggs, melted butter, maple syrup, and vanilla and blend with a hand mixer until blended.

Add the dried ingredients to the wet and blend with the mixer until well combined and the batter is smooth.

Fold in the blueberries with a spoon and pour the batter into the prepared pan.

Mix the streusel topping ingredients in a small bowl and sprinkle over the top of the prepared cake.

Place the cake in the preheated oven and bake for 35 minutes or until done.

Breads, Crackers and Muffins, Breakfast, Recipes

Grain Free Lemon Poundcake

Grain Free Lemon Poundcake

Grain Free Lemon Poundcake

I was asked by a friend if I could make a grain free version of Starbucks Lemon Poundcake.   Since I am always up for a challenge, and love anything lemon, I decided to give it a try.  So this recipe goes out to all of you who love lemon, or those looking for a healthier version of Starbucks Lemon Poundcake.  I will warn you, this cake contains organic sugar, but you can substitute with another granulated sweetener if you like.  Coconut/palm sugar can be used, however it will make the cake darker in color.  I have also substituted Maple Sugar and Granulated Honey successfully,  just providing options if you are refraining from sugar.

Cake Ingredients:

1 Cup Blanched Almond Four
1 Cup Tapioca or Arrowroot Flour
1 teaspoon Baking Soda
1 1/4 teaspoon Baking Powder
1/2 teaspoon Sea Salt
3 Large Pastured Eggs (brought to room temperature)
3/4 Cup Organic Sugar or other granulated sweetener
4 Tablespoons Pastured Butter; Softened.
1 Tablespoon Vanilla Extract
1 Tablespoon Lemon Zest (finely chopped) from an Organic Lemon
OPTIONAL:  10 Drops of Food Grade Lemon Essential Oil or 2 teaspoons Organic Lemon Extract (this really boosts the lemon flavor)
1/3 Cup Organic Lemon Juice (freshly squeezed)
1/4 Cup Organic Coconut Oil (melted)

Lemon Icing Ingredients:

1 Cup + 1 Tablespoon Gluten Free Organic Powdered Sugar
2 Tablespoons Milk of Choice (you may need more milk, but add it slowly)
2 teaspoons Organic Lemon Extract

Or you can use this glaze from Against All Grain

1 Tablespoon coconut oil, softened but not melted
1/2 Tablespoon unfiltered apple juice
1 Tablespoon raw honey, in its solid state
2 Tablespoons coconut cream (the solid fat that rises to the top of a can of coconut milk)


Preheat oven to 350 degrees F.

Grease a 9×5 loaf pan with butter or coconut oil.

Combine flour, baking soda, baking powder and salt in a bowl.

Use a mixer to blend together the eggs, sugar, butter, vanilla, essential oil/lemon extract and lemon juice in a medium bowl.

Pour wet ingredient into the dry ingredients and blend until smooth.

Add melted coconut oil and mix until well combined.

Pour batter into the loaf pan and smooth the batter.

Bake for 45 minutes or until a toothpick stuck into center of the cake comes out clean.

Make the lemon icing by combining all the icing ingredients in a small bowl and mixing by hand or with an electric mixer on low speed.

When the loaf is cool, remove it from pan and frost the top with the icing.

Let the icing set up before slicing.


If you are making the refined sugar free version of the glaze you may want double the recipe.  Add all ingredients in a blender or food processor, and blend until incorporated.  If the glaze is a little thin place it in the refrigerator for 5 minutes to thicken before pouring on your cooled pound cake.

Recipes, Sweets and Treats

Ginger “Digestive” Cookies

Ginger "Digestive" Cookies

Ginger “Digestive” Cookies

I know you’re probably thinking that’s an odd name for cookies, but let me explain.

Ginger is an herb that has a traditionally been used to alleviate symptoms of gastrointestinal distress.  In herbal medicine, ginger is regarded as a carminative (a substance which eliminates intestinal bloating/gas) and an anti-spasmodic (relaxing and soothing the intestinal tract).  A potent anti-inflammatory, ginger has been used for pain relief from arthritis, muscle soreness, menstrual pain, upper respiratory tract infections, cough, and bronchitis. Studies have also found that ginger powder is effective in treating common migraine symptoms.

These cookies are full of nutrients; fiber from the chia and coconut flour,  Medium Chain Triglycerides (MCT’s) from the coconut oil and coconut flour, and protein from the almond flour, coconut flour and chia.


1 Cup Blanched Almond Meal
1 Cup Tapioca or Arrowroot Starch
1/2 Cup Coconut Flour
1/2 Cup Coconut Sugar
2 Tablespoons Ground Chia (or Flax)
1 Tablespoon Ground Organic Ginger
1 1/2 teaspoons Baking Soda
2 teaspoons Ground Organic Cinnamon
1/2 teaspoon Sea Salt
1/2 Cup Melted Coconut Oil
1/4 to 1/2 Cup Filtered Water
2 Tablespoons Organic Maple Syrup

OPTIONAL:  Diced Ginger Pieces


Preheat Oven to 300 Degrees F.

Line a cookie sheet with parchment paper or your silpat.

Add all dry ingredients (except the diced ginger pieces) to the bowl of your food processor and blend to combine.

Slowly add the coconut oil through the tube while the food processor is running and the oil is incorporated.

The dough should be a very thick ball at this point.

While the food processor is still running add the maple syrup until blended.

Slowly add the water, a little at a time until the dough begins to loosen (the consistency should be like thick chocolate chip cookie dough).

Scoop out 2 Tablespoon sized portions and drop on the prepared cookie sheet.

Wet your hands with water or oil and gently flatten with the palm of your hands or finger tips.

The cookies will not spread so shape them before baking.

Top with the optional diced ginger and bake for 8-10 minutes or until the cookies are lightly browning on the bottom.

Real Food Musings, Recipes, Sweets and Treats