Carolyn Coffin Coaching

Improve your fitness. Preserve your health.

Pumpkin Raisin Muffins

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Pumpkin Raisin MuffinsMoist and delicious with a lovely hint of spice, these muffins are a favourite at our house. They freeze well, too.

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Pumpkin Raisin Muffins
Recipe type: Breakfast, Treat
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • WET INGREDIENTS
  • ¾ cups pumpkin puree
  • 2 eggs
  • ⅓ cup maple syrup
  • DRY INGREDIENTS
  • 2 cups almond flour
  • ¼ tsp baking soda
  • ½ tsp sea salt
  • 1 tsp ground cinnamon
  • ⅛ tsp ground nutmeg
  • pinch ground cloves
  • ¼ cup raisins
Instructions
  1. Preheat oven to 350.
  2. Mix wet ingredients until thoroughly combined.
  3. In a separate bowl, stir together dry ingredients.
  4. Combine wet and dry mixtures and stir with wooden spoon.
  5. Line muffin tin with silicone or paper muffin cups and bake for ~25 mins or until a toothpick comes out dry.

 

Green Shake

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A daily green shake does the body some serious good! Vitamins + minerals + antioxidants + probiotics + low carb + high protein + healthy fat … AND it’s tasty? It doesn’t get much better than that. And it’s portable for those busy mornings.

This is my favourite one to drink first thing in the morning as well as after hard workouts to kick start the recovery process. And here’s a video of me making it.

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Green Shake
Recipe type: Breakfast
Cuisine: American
Prep time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • 1 cup greens (spinach, kale, chard, beet greens)
  • 1 celery stalk
  • 2" chunk of cucumber
  • handful of fresh or frozen berries (blueberries, raspberries, strawberries)
  • 2 tbsp chia seeds (mixed with water)
  • 2 tbsp plain Greek yogurt
  • ¼ avocado
  • 1 scoop Greens+ powder (I use the one with a multivitamin)
  • 1 scoop Bulletproof upgraded collagen
  • 1 scoop whey protein powder
  • 1 cup ice
Instructions
  1. Place all ingredients in blender.
  2. Blend for 1 min (dance, sing, meditate, squat, plank, or stand on one foot!)
  3. Enjoy!

 

Primal Porridge

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Primal PorridgeBreakfast is always one of the biggest stumbling blocks when shifting to eating real food. For many people, giving up their morning bowl of oatmeal can be a real challenge because of how quick, easy, tasty, and habitual it is. This was certainly the case for me, until I discovered “no-oat” oatmeal. Since then I’ve never looked back!

Primal Porridge is a delicious oatmeal substitute made out of nuts, seeds, and banana. It has the consistency of normal oatmeal, therefore the same standard toppings work well — such as berries, shredded coconut, chopped apple, and raisins. With all of this natural sweetness, I’d recommended skipping the brown sugar.

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Primal Porridge
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • DRY MIX:
  • 1 small handful walnuts
  • 1 small handful pecans
  • 2 tbsp ground flax seed
  • ½-1 tsp ground cinnamon
  • pinch ground nutmeg
  • pinch ground ginger
  • WET MIX:
  • 1 egg
  • ¼ cup unsweetened almond milk (coconut milk works well too)
  • 1 tbsp almond butter (sunflower seed butter works well too)
  • 1 banana
  • TOPPINGS (OPTIONAL):
  • pumpkin or sunflower seeds
  • shredded coconut, unsweetened
  • handful berries (blackberries, raspberries, blueberries, strawberries)
  • apple, chopped
  • raisins
Instructions
  1. Place walnuts, pecans, flax seed, cinnamon, nutmeg, and ginger in food processor.
  2. Pulse to coarse texture (stop before reaching fine powder) and set aside. Tip: Make extra dry mix to use another day. Store in a sealed container and refrigerate (or freeze).
  3. Using a blender or Magic Bullet, mix egg, almond milk, almond butter, and banana. Tip: Extra wet mix can be stored in the fridge, but only for about two days.
  4. Pour both wet mix and dry mix into a saucepan and stir until thoroughly combined.
  5. Cook over low-medium heat, stirring continuously for ~4-5 minutes or until desired consistency is reached. (Steps 4 and 5 can be completed in microwave if desired. If so, microwave for 1 minute and stir. Repeat if necessary.)
  6. Transfer to a bowl, Sprinkle with toppings and add a splash of almond milk if desired.

 

2-Ingredient Pancakes (bananas and eggs)

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2-Ingredient PancakesWhat if I told you it’s entirely possible to make pancakes from just two ingredients? And that those ingredients are actually good for you too (bananas and eggs)?

“Give me the recipe,” I’d hear you cry. Well, here it is. You’re welcome!

PS: You might also want to check out Pumpkin Pancakes, Race Day Pancakes, and Coconut Flour Pancakes.

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2-Ingredient Pancakes (bananas and eggs)
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1 serving
 
Ingredients
  • 1 banana
  • 2 eggs
Instructions
  1. Mash the banana with a fork.
  2. Add the eggs.
  3. Use a whisk or hand mixer (my preferred method to get them really fluffy!) to blend thoroughly.
  4. Fry in a pan with a little melted butter or coconut oil.

 

Pumpkin Pancakes

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Pumpkin PancakesWhat should I eat for breakfast? It’s arguably the most frequently asked question after discovering that cereal, French toast, and pancakes rank pretty low amongst nutrient-dense breakfast options.

After I put in my plug for veggie and meat-based omelettes, green smoothies, Greek yogurt topped with nuts, seeds, and fruit, or the classic bacon and eggs, I drop this little truth bomb… pancakes aren’t entirely off the menu. It’s possible to create some pretty incredible real food-approved ones, like these Pumpkin Pancakes.

PS: You might also want to check out Coconut Flour Pancakes, Race Day Pancakes, and 2-Ingredient Pancakes.

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Pumpkin Pancakes
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 15 pancakes
 
Ingredients
  • DRY INGREDIENTS:
  • 1 cup almond flour
  • 1 tbsp pumpkin pie spice
  • ½ tsp baking soda
  • ¼ tsp salt
  • WET INGREDIENTS:
  • ½ cup 100% pure pumpkin, canned
  • 4 eggs
  • 1 tbsp honey
  • 1 tsp vanilla extract
Instructions
  1. Combine the dry ingredients together in one bowl and set aside.
  2. Combine the wet ingredients in another bowl and blend well (I typically use a hand mixer on medium for ~1 min to really fluff up the eggs).
  3. Add wet to dry and mix thoroughly.
  4. Melt butter or coconut oil in a frypan (or griddle) over medium heat and spoon batter into ~3" diameter circles. Cook ~2-3 mins each side as you would "normal" pancakes.