Carolyn Coffin Coaching

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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.

 

Coconut Flour Pancakes

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Coconut Flour PancakesThis tasty pancake recipe is filled with fiber and healthy fat (from the coconut), making it a surprisingly filling breakfast option compared with wheat flour alternatives.

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

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Coconut Flour Pancakes
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1.5 dozen
 
Ingredients
  • 6 eggs
  • ¼ cup applesauce
  • 1 tbsp honey or maple syrup
  • ½ tsp sea salt
  • ¼ - ⅓ cup coconut flour
  • 1 tsp cinnamon
  • ¼ tsp baking soda
  • 1-2 tbsp butter
Instructions
  1. Blend together eggs, applesauce, honey, and salt (I like to use a hand mixer to fluff up the eggs).
  2. Sift in coconut flour, cinnamon, and baking soda. Mix thoroughly with hand mixer or whisk.
  3. Over medium heat, melt butter to coat bottom of frypan (or griddle) entirely.
  4. Pour batter into frypan, making approx. 3" diameter circles. Cook ~3-4 minutes each side.
  5. Transfer to plate and top with a mixture of plain Greek yogurt and maple syrup or honey to taste. Note: applesauce also makes for nice (sweet!) topping.

 

Homemade Sunflower Seed Butter

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Sunflower Seed Butter

With peanut and tree nut allergies at an all time high, sunflower butter is a great school lunch-friendly alternative. Loaded with vitamin E, magnesium, and healthy fat, this easy-to-make homemade spread is more affordable than commercial varieties — and it tastes better too!

We absolutely love pairing sunflower butter with apple and banana slices, as well as using it in our favourite treat, Primal Poppers.

 

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Homemade Sunflower Seed Butter
Recipe type: Condiments/Dressings/Spreads
Prep time: 
Cook time: 
Total time: 
Serves: 1 cup
 
Ingredients
  • 2 cups sunflower seeds, toasted
  • 3 tbsp coconut oil, melted
  • 2 tbsp maple syrup
  • ½ tsp sea salt
Instructions
  1. Preheat oven to 325 F.
  2. Spread sunflower seeds into a thin layer on a parchment-lined baking sheet and toast them in the oven until turn lightly golden and have a nutty aroma, about 15 mins. You may want to stir them at ~10 mins to make sure they don't burn.
  3. Remove the toasted seeds from the oven and pour into a food processor with chopping blade in place.
  4. Turn on the food processor and notice how the seeds turn into a finely ground meal (1-2 mins), then a clumpy mess, then a smooth/creamy consistency, and finally a sticky ball. This whole process can take anywhere from 5-8 minutes.
  5. With the food processor running, pour in the melted coconut oil and maple syrup and let it keep running for 1-2 more minutes.
  6. Add the sea salt, and voila...you have delicious homemade sunflower seed butter.

 

 

Avocado Cucumber Tomato Salad

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You’re only ever a few minutes away from having this healthy and delicious salad in your tummy. It’s light, fresh, and bursting with flavour — one of those recipes that make you go, Hmmm, maybe I really can master this healthy eating thing!

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Avocado Cucumber Tomato Salad
Recipe type: Salad
Cuisine: Mediterranean
Prep time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 1 English cucumber, sliced
  • 10-15 cherry tomatoes, halved
  • 2 ripe avocados, sliced
  • ½ onion, finely chopped
  • ¼ cup feta cheese, cubed
  • ¼ cup fresh cilantro, chopped finely
  • 2 tbsp extra virgin olive oil
  • Juice of 1 lime or lemon
  • Salt and pepper to taste
Instructions
  1. Place cucumbers, tomatoes, avocados, onion, feta cheese, and cilantro in a large salad bowl.
  2. Toss with olive oil, lime/lemon juice, salt, and pepper.
  3. Dig in!

 

Avocado Cucumber Salad

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Avocados are great for real food lovers. They are high in nutrients and good fats, including omega-3 fatty acids. They help to boost the good HDL cholesterol and have an anti-inflammatory effect. Besides forming the base of guacamole, avocados are a delicious way to enhance a real food omelet, chicken dish, or as this recipe will show, salad.

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Avocado Cucumber Salad
Recipe type: Salad
Cuisine: Mediterranean
Prep time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 1 cucumber, peeled and thinly sliced
  • 1 bell pepper, sliced
  • 1 tbsp lime juice
  • 1 jalapeno pepper, seeded and diced
  • 1 tsp onion, minced
  • 6 cups lettuce (or salad greens, or spinach)
  • 1 avocado, sliced
  • Fresh parsley for garnish, chopped
Instructions
  1. Combine cucumber, pepper, lime juice, jalapeno and onion together in a bowl.
  2. Arrange lettuce on plates or in bowls.
  3. Scoop cucumber mix into the center of the lettuce plate.
  4. Top with sliced avocado and garnish with parsley.
  5. *The natural oil in the avocado may be enough to not need a dressing. If desired, drizzle with extra virgin olive oil, avocado oil or balsamic vinaigrette dressing.