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Grain-Free Breakfast “Porridge” (AIP)

12 Jan

Recently I have been trying to adapt my diet to the Autoimmune Protocol Diet / Paleo Approach diet. My hope is that like so many proponents of this approach, I will be able to reduce the impact of my disease. I have had a fairly easy time adapting to this approach so far (if you ignore the coffee I am still drinking) but breakfasts remain a challenge.

This morning when I woke up, I was dreaming of making a cauliflower based breakfast porridge. It’s not often I have dreams that manifest into such yumminess in real life. This was sweet, creamy and crunchy. I also liked that it was quick and easy to whip up.



  • 1 1/2 cups cauliflower finely chopped, grated or pulsed in the food processor
  • 1 medium carrot grated
  • 1 small golden beet grated
  • 3 TBS raisins
  • 1 TBS dried cranberry
  • 1-2 TBS ccoconut oil
  • 4 TBS toasted coconut
  • 1/2 cup coconut yoghurt
  • 1/4-1/2 tsp cinnamon (depending on your taste)
  • 1/8 tsp cloves


Melt coconut oil over medium-high heat in a medium size sauce pan. Add the vegetables and cook until al dente. Make sure not to overcook the veggies, you want them to be crunchy. I chose to cook this on a slightly higher heat to maintain the crunchiness and to ensure they didn’t steam. Add spices and raisins and cranberries and cook for another 2-3 minutes. In the mean time, place coconut in a pan over medium-low heat until toasted nicely (between 2-4 minutes).

Pour vegetable mixture into a bowl, top with coconut yoghurt and toasted coconut. Enjoy!

Prep time: 5 minutes, cook time 10 minutes.
Serves: 2


For those who are not raisin lovers, I think you could add a grated apple to this for the sweet factor.

Anyone wanting extra sweetness could add a little honey. For me the flavour of the raisins added enough sweetness and adding honey would have been too much.

Make sure the cauliflower is cut up very small. Larger pieces of cauliflower will taste too vegetabley and detract from the belief that you’re eating a grain based hot muesli. In the photo above some of my cauliflower pieces were too big.

Spinach Puffs

19 Dec

Melly's Spinach PUffsJust in time for your holiday entertaining! These crazy simple little appetizers are always a hit. Someone asks for the recipe at least once every time I serve these. So I’ll admit, this post is a bit selfish as now I can just refer people here, which will make giving out the recipe easy peasy – just like making these.

Spinach Puffs are golden, crispy, cheesy balls of bread crumbs, egg and spinach. They are the perfect hot appetizer for parties because you can make them up ahead of time, put them on a cookie sheet in your freezer and when the timing looks right pop them in the oven. People will follow their noses right to your kitchen. Another plus is that these are far healthier than store bought hot appetizers and also more affordable.

I like to have some of these in the freezer for spontaneous entertaining that happens from time to time, or for a late night snack after I’ve been out dancing. I almost always have these on the menu for parties and often take them to parties when I am a guest. They are just that popular.


  • 1  10 oz package of frozen spinach, thawed and well drained
  • 1 1/2 cups bread crumbs (I use Kinnikinnick gluten free Panko-Style bread crumbs)
  • Seasoning to taste (Italian or other spice blend)
  • 1/2 cups Parmesan cheese
  • 1/3 cups of nutritional yeast (optional)
  • 1/3 cups melted butter
  • 3 eggs beaten


Thaw and drain the spinach. I find it best to squeeze out excess water by hand.

In a small bowl beat the eggs and set aside.

Melt the butter and set aside.

Mix the bread crumbs, seasoning, Parmesan cheese and nutritional yeast together in a large bowl.

Add in the spinach and make sure it is well distributed throughout the dry ingredients.

Add the butter and eggs and mix until well blended.

Form the batter into 1.5″ to 2″ balls.  Place on parchment lined cookie sheet & freeze.

If you are going to serve these right away, you can leave them on the cookie sheet to go straight into the oven when you’re ready. If you intend to keep them for another occasion, let them freeze through and then store them in an air tight container or freezer bag.

Bake from frozen at 400 degrees F for 15-20 or until golden brown.

Note: Make sure you get spinach that is well chopped. If you forget to thaw your spinach you can thaw it in the microwave in 30 second bursts on a lower power setting. If you overheat the spinach, be sure it cools again before adding the egg.

Buckwheat Pancakes

24 Nov

Buckwheat pancakes with berries, pecans and yogurt is one of my favorite breakfasts. I make my own pancake mix and then just add the wet ingredients whenever I want pancakes. They’re so delicious and so easy – two of my favorite things! These tasty numbers are also very filling. The photo is not my suggested serving size! I just wanted to make the pancakes look pretty for you.

You can add various foods to the batter to switch up the flavors, or to change the nutritional makeup. For example, some flax meal, chia seeds or nuts would go beautifully in these. You can also add fruits directly to the batter. This recipe comes in two steps, first make the mix, then make the pancakes.

Buckwheat Pancake Mix


  • 4 1/2 cups of buckwheat flour blend *See notes on whole grain flour blend below.
  • 4 Tablespoons of sugar
  • 6 Tablespoons of Baking Powder (gluten free)
  • 2 teaspoons of salt
  • cinnamon & nutmeg to taste**


Blend ingredients well, sifting if necessary. Store in a sealed container. Note: you may need to refrigerate your mix, depending on the flours you use.

Buckwheat Pancake Batter


  • 1 1/4 to 1 1/2 cups of buckwheat pancake mix (use 1 1/2 cups for medium-thick pancakes and 1 1/4 cups for thinner as in the photos)
  • 2 eggs slightly beaten
  • 1 1/2 cup milk/soy milk/almond milk etc
  • 2 teaspoons of vanilla (gluten free)
  • 3 tablespoons of melted butter or oil (I use sunflower oil)


Measure your pancake mix into a medium sized bowl.

Pour your wet ingredients over your pancake mix and lightly whisk. Do not over-mix the batter, you want to stir it until it is just blended.

Let your batter stand for 5-10 minutes while your pans heat up. Warm your pans to medium-low.

Pour the batter onto your greased warm pan or griddle. When bubbles form and cover the top of the pancake, they are ready to flip. Do not flip too many times or they will come out rubbery.

Once flipped let them cook for approximately 3 more minutes.

Serve ’em up!

Yield: 4-5 8″ pancakes


*I use my whole grain flour blend for this recipe. You can substitute other flours according to your preferences. I mix this blend up in large batches and store in an airtight container in the cupboard then use it for muffins, loaves, pancakes etc. If you do not anticipate going through the mix quickly, you may want to store it in the refrigerator.

The ratio of this blend is: 1 cup brown rice, 1 cup buckwheat flour and 1/2 cup of starch (cornstarch, tapioca starch).

**Spices such as  cinnamon, and nutmeg go a long way with this recipe so be generous. I have never measured so I do not have any guidelines for you. “The nose knows”, as they say. Buckwheat can be a bit of a strong flavor and using this spices can make it more palatable, especially to those new to gluten free flours. The same is true of vanilla, so feel free to add another smidge.

Whole Grain Banana Muffins

14 Nov

These muffins come out very moist and are very delicious. I originally adapted them from a recipe I found online, which I’d share with you if I had saved it. It was one of those rare occurrences where my original adaptation was spot on, so I didn’t need to refer to the original recipe. The first time I made these, my husband and I ate almost half a pan of mini-muffins for breakfast. Ahhhh weekend indulgences.

I prefer to make these with whole grain flour for extra fiber. I think I’d also like to try cutting the fat a little bit, so I am going to try adding unsweetened apple sauce in place of half of the butter/oil.

Whole-Grain Banana Muffin Recipe

2 cups of whole grain gluten free flour*

1 1/2 tsp baking powder (gluten free)

1/2 tsp salt

1/2 cup butter/coconut oil

1/4 to 1/2 cup** palm sugar (you can use brown sugar)

2 eggs, lightly beaten

2 tsp vanilla (gluten free)

3 tablespoons maple syrup

5 large mashed ripe bananas


Preheat oven to 350 degrees.

Lightly grease your pan. I use melted coconut oil.

In a large bowl, combine flour, baking powder and salt. Set aside.

In a separate bowl, cream together butter, vanilla and sugar. Stir in eggs, maple syrup and mashed bananas until well blended.

Add the banana mixture to the flour mixture; mix until batter is just moist.

Pour batter into prepared pan.

Bake in preheated oven for 20 to 30 minutes, until a toothpick inserted into center of the muffin comes out clean.

Note: You could add 1/2 cup chocolate chips, or nuts without adjusting the basic recipe. If you add berries or other fruit toss them in an extra bit of flour so they aren’t too moist.

Flavour: Make this recipe your own by adding your favourite spices, like cardamon, allspice, nutmeg, or cinnamon. All of these do wonders with gluten free flours.

*Whole Grain gluten-free flour: I make my own all purpose whole grain flour mix using the following ratio: 1c Buckwheat, 1c Brown Rice and 1/2c starch (tapioca, arrowroot, potato, or corn). I make this ahead of time and keep it on hand.

**Amount of sugar depends on taste. I prefer less sweetness and find these perfect with 1/4 cup of sugar.