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Breakfast and Brunch

Blueberry Lemon Clafoutis with Einkorn Flour (refined sugar free)

June 17, 2014 by April Swiger 6 Comments

Blueberry Lemon Clafoutis with Einkorn Flour (refined sugar free)

By April Swiger, Contributing Writer

Plump blueberries burst in your mouth as the creamy custard-like batter hints of fresh lemon zest and the subtle zing of ginger. This adapted version of the traditional French dessert is absolutely brimming over with summertime flavor! The classic version is made with cherries, covered with a batter of eggs, milk, flour, and sugar, and served as a dessert sprinkled with powdered sugar. I love the idea of substituting nourishing ingredients and serving this rustic looking treat as a breakfast or brunch option as well.

This recipe is free from refined sugar, and uses beautiful raw honey to lightly sweeten the batter. I love the flavor that orange blossom honey brings, but any honey will do. For those who don’t need to avoid dairy and gluten, this recipe contains both, along with eggs. The great news is that dietary substitutions can easily be made and I find the recipe is very flexible!

It’s also one of the most simple recipes I’ve made. A layer of fruit, mix up the batter, pour it on top, and bake. Easy as pie clafoutis 🙂

Kimi has posted a number of clafoutis recipes including a dairy and gluten free version made with cherries, as well as an apple version that is grain free. Both look delicious and would be worth your time to try!

Blueberry Lemon Clafoutis with Einkorn Flour (refined sugar free)

Why I chose to use einkorn flour

I recently began experimenting with einkorn flour and I’m loving it. Einkorn flour is an ancient grain and the first variety of wheat. It has never been hybridized and actually contains less gluten than more modern varieties of wheat, making it easier to digest for some (information from Jovial Foods).

For me, when I eat food made with modern varieties of wheat I notice some bloating and uncomfortableness afterwards. This has caused me to bake less (bummer!), and not consume many wheat products. Einkorn has been a game changer for me as it has proved to be much easier on my belly. Along with that, its lovely white color and fluffy texture make it a beautiful ingredient to work with.

Blueberry Lemon Clafoutis with Einkorn Flour (refined sugar free)

I buy einkorn flour at my local natural food store, or you can purchase it from Jovial Foods or Amazon. (affiliatelink) Jovial’s einkorn wheat is grown in the beautiful hills of Tuscany, and I love supporting this small family operation. Here is some nutrition information about einkorn flour from the Jovial Foods website.

* High in Thiamin, essential dietary and trace minerals

* Good source of protein, iron, dietary fiber and a number of B Vitamins.

* Contains a significant amount of the powerful antioxidant Lutein

* Higher Oxygen Radical Absorbance Capacity (ORAC) than durum and bread wheat

* Higher content of proteins, tocols and carotenoids than other species of wheat.

* Lower percentage of nutrient loss during processing

I have a feeling this recipe is going to become a staple in my home. With the changing seasons you can substitute a variety of fruits as the base, keeping it exciting year round. Pastured eggs make this dessert extra hearty and full of the nutrients our bodies need, making it a great option for breakfast or brunch as well. It’s best eaten plain at a lukewarm temperature, or topped with some homemade whipped cream or vanilla ice cream. Yum!

Blueberry Lemon Clafoutis with Einkorn Flour (refined sugar free)3

Clafoutis would pair well with:

  • Coconut Whipped Cream, Stevia-Sweetened and Paleo Friendly
  • Maple Whipped Cream
  • Vanilla Coconut Milk Ice Cream, Dairy-Free

Other fruit based desserts you may enjoy:

  • Persian Watermelon Rose Salad (also may protect against sunburn!)
  • Strawberry Creamsicle Popsicles
  • Caramelized Peach Cornmeal Skillet Cake

Blueberry Lemon Clafoutis with Einkorn Flour (refined sugar free)
 
Author:
April Swiger
Recipe type: Dessert or breakfast/Brunch
Print
 
This dessert is beautifully simple, using nourishing ingredients, and can be adapted in various ways. It's a cinch to put together, even on a busy weeknight!
Ingredients
  • Butter for greasing the pie dish
  • 1½ cups of fresh blueberries
  • Zest of 1 lemon and a splash of lemon juice
  • 1 tsp fresh ginger, grated (optional)
  • ⅓ cup raw honey (Any will do, but I used orange blossom wildflower)
  • 3 eggs
  • ½ cup whole milk
  • ½ cup heavy cream
  • 2 tsp vanilla
  • ½ tsp salt
  • ½ cup einkorn flour (regular wheat flour, soaked or sprouted, should work fine too)
Instructions
  1. Preheat your oven to 350 F and grease an 8 or 9 inch pie pan, liberally, with butter.
  2. In a large bowl, toss the blueberries with grated lemon zest, fresh ginger, and a few squirts of lemon juice. Evenly spread this mixture on the bottom of your pie pan.
  3. In that same large mixing bowl, combine the rest of the ingredients. Whisk it well, or use a hand blender to remove all the little flour lumps. Pour the batter over your blueberries and bake for 40-45 minutes, or until it’s set and a knife comes out clean.
  4. Top with powdered sugar if desired (this is the traditional method of serving, but if you’re avoiding refined sugar like I am, homemade whipped cream sweetened with honey or maple syrup, or a homemade vanilla ice cream would be a perfect addition!).
Notes
Kimi Notes: To make this into a "soaked" version, substitute buttermilk or kefir for the milk and cream, and combine with the flour. Cover and leave overnight in a warm place for 12-24 hours. After that point, you can combine the rest of the batter ingredients with the soaked flour.
3.2.2700

 

Filed Under: Baked Goods, Breakfast and Brunch, Desserts Tagged With: Breakfast and Brunch, Desserts, Eggs, Einkorn flour, Honey, Lemon

Individual Ricotta and Spinach Omelets in a Muffin Tin (Grain-free)

February 20, 2014 by April Swiger 6 Comments

Omelet in a muffin tin

By April Swiger, Contributing Writer.

Fluffy eggs and ricotta, with a hint of garlic, and nutrient-packed spinach. These individual ricotta and spinach omelets in a muffin tin are simple to prepare, easy on the budget, and deliciously nourishing. Eggs are “a powerhouse of nutrition” and one of the most frugal ways to get important vitamins and minerals into our diets on a budget. Depending on your choice of ingredients, this meal could be made for under $10, filling the bellies of your entire family!

I love the simplicity of this meal. It’s quick and easy to prepare, but it doesn’t have to look that way. There is something beautiful about the humble egg, and when prepared with a few other complementary ingredients, it can make any occasion feel special. In fact, when my husband and I got married we had a brunch reception with a full omelet bar! It was a unique, and very memorable detail from our day.

These individual omelets would be great for a bridal or baby shower, placed on a fancy plate, or a quick weeknight dinner for a busy family. After baking, the omelets freeze really well, providing an easy make-ahead meal for any occasion. Allow them to thaw overnight in the refrigerator, and they can be reheated in minutes.

Living on one pastor’s income, I’m always eager to find creative ways to save money, and still fill up on the most nutrient dense food we can afford. It’s my goal to steward our money well, while still preparing simple and nutritious meals that will keep my family healthy and energized. These individual omelets are so versatile, and can easily bring you out of that mundane egg slump that I have personally found myself in far too often. Let your taste buds, and family preferences be your guide. The combinations are truly endless!

Notes from Kimi: What type of eggs should you buy? There are more and more options in the stores and at the farmers markets. Here’s a quick guide to buying eggs. As part of our 21 steps to a nourishing diet series, we recommend that you buy the best eggs that you can afford! Eggs are a wonderful source of nutrition, and that’s most true from chickens raised the way nature meant them to be – with plenty of greens, bugs, and lots of space. (The following guide is adapted from Eggs: A Powerhouse of Nutrition

Shopping Guide for Eggs

  • Organic eggs are from chickens who have been feed organic feed, but that doesn’t mean they are free range chickens. They can be just as confined as other chickens, but are given better feed.
  • Vegetarian eggs means that the chickens were feed no animal products, but it also means that they weren’t eating any grubs and insects and are also not free-range eggs.
  • Cage free eggs indicates that the chickens have better living quarters and aren’t jammed into small cages, but they are usually cage free and running around in a warehouse. Once again, not necessarily a huge advantage nutritionally for their eggs.
  • Even eggs labeled “free range” aren’t necessarily benefiting from abundant feeding on insects and other natural food, because they are free “ranging” in a outside yard that no longer contains anything of value for them to eat (they live off of feed instead).
  • Omega-3 eggs are given feed (including flax seeds) that increase the omega 3′s in the eggs. When organic, these may be a good choice – though that’s still up to debate.
  • The best source would be getting eggs from a local farmer who allows them to truly “free range” or “pastures” his chickens. These chickens will often be moved around in a portable wire cage that allows them to eat bugs (which, believe it not, is what makes these eggs so nutritionally superior). I have found that my eggs from one such egg farmer are so different than even the expensive eggs in the store. The yolk is much more orange in color, instead of a pale yellow. They even cook differently (they won’t dry out as quickly). You can try to find such farmers by visiting farmer’s markets, looking out for signs while driving through the countryside, check out Craig’s List, Local Harvest, or word of mouth. Make sure you ask your farmer questions as to how they are raised, however. Or you can raise them yourself!
  • To see a visual example of the difference between commercial eggs and a true free range egg, look at this picture here! 

Easy Egg Recipes to enjoy with your pastured, free-range eggs:

  • Herbed Baked Eggs
  • Decadent Scrambled Eggs Topped with Spinach and Feta
  • Savory Bacon Zucchini Frittata
  • Sweet Potato Crusted Spinach Frittata
  • Simple Deviled Eggs
  • Spicy Scrambled Eggs

Muffin Tin/Pan Recommendations:

Since we like muffins, and things made in muffin tins (like mini meatloaves and individual omelets), a few recommendations for muffin tins (Amazon is an affiliate to this blog). I try to avoid aluminum pans, so I personally own stainless steel muffin tins, and have really enjoyed using them. I am also so pleased to see that they have mini stainless steel muffin tins now too! I’ve also heard great things about clay muffin pans – which some feel is even safer than stainless steel. It’s more of a speciality item, so a little harder to track down, but well worth it. I have long admired Polish Pottery (which beautiful and  also lead and cadmium free). If you really wanted to have a beautiful kitchen item, you can check out some lovely ones like this one. I recommend them with an envious sigh.

Ricotta and Spinach Omelets in a Muffin Tin (grain-free)
 
Author:
April Swiger
Recipe type: Breakfast, Brunch, or a Main Dish
Serves: 9-12 individual omelets depending on your egg size
Print
 
These individual omelets are simple to make, incredibly frugal, and deliciously nourishing. They freeze well too, and are great for busy moms on the run!
Ingredients
  • 9 Eggs
  • ¾ Cup ricotta cheese
  • Salt and pepper to taste
  • 2 Garlic cloves, minced
  • 2-3 Handfuls of spinach
  • Butter or oil to grease your pan and muffin tin
  • Parmesan to sprinkle on top
  • *Optional: mushrooms, peppers and onions, bacon, sausage, etc (basically anything you would put in your favorite omelet)
Instructions
  1. Preheat your oven to 325 F, and grease your muffin tin with your choice of butter or oil.
  2. While the oven is heating up, mix in a large bowl the eggs, ricotta, and salt and pepper, until completely blended.
  3. In a pan on your stovetop, heat your choice of fat on medium, and sauté the garlic for about a minute. Make sure it doesn't brown. Add your spinach a handful at a time, and toss it until all the spinach has wilted. Add the wilted spinach to your egg and ricotta mixture.
  4. Spoon your egg mixture evenly into the muffin tins, and sprinkle with parmesan if desired. Fill them about ½-3/4 the way full. They will puff up in the oven!
  5. Bake the omelets for 15-20 minutes, or until the eggs have set in the middle.
Notes
These freeze really well! Store them in an airtight container, and thaw in the refrigerator overnight before reheating.
3.2.2265

 

Filed Under: $10 Main, Baked Goods, Breakfast and Brunch, Gluten Free, Nourishing Frugal Recipes, Nutrient Dense Foods, Vegetarian Tagged With: $10 Main, Breakfast and Brunch, Egg, Free-range Eggs, Gluten Free, Grain Free, Nourishing Frugal Recipes, Omelets, Omelette, Ricotta And Spinach, Spinach, Spinach Omelet

Whole Wheat Chocolate Chip Pancakes (Soaked)

January 16, 2014 by Anna Harris 19 Comments

January Vertical

by Anna Harris, Contributing Writer

Meet a toddler’s breakfast nirvana and a mama’s healthy breakfast solution, fluffy buttermilk-soaked pastry wheat pancakes studded with winning bits of chocolate, flavored and enriched with classic pancakes additions of vanilla, egg, and butter. (To read more about the soaking method used in this recipe, read here.)

I realize that chocolate chip pancakes are not anything close to sophisticated cuisine.  To some of us they might not even sound remotely desirable. My three-year-old son, however, would beg to differ, as these are his weekly breakfast staples. It’s likely that as mamas (and some of us have grandiose visions of what the family meal table should look like-Eggs Florentine over homemade sourdough English muffins, Spelt Crepes filled with creme fraiche and local berries, Coconut Granola with home cultured yogurt-that sort of thing) we have the highest hopes for diverging our children’s palates and to nourish every cell of their tiny, developing bodies. I know that for myself, this is indeed a fierce longing.

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Additionally, I was raised in a food-centric, large,  and ravenous family where the notion was held that a cleaned plate was akin to godliness and wasting or throwing food away was practically a crime. So you can imagine my befuddlement when our second-born not  only showed little interest in food but was very (to add insult)…picky! I tried training, coaxing, allowing my toddler to get hungry, nothing much seemed to interest him in my whole-raw-milk-honey-drizzled-yogurt, or eggs,  perfectly raised yeast and sourdough breads, or even the soothing simplicity of warm oatmeal. I confess I even tempted him with store-bought cereal, the brightly packaged, fruity “kids” yogurt, and organic pop-tarts with no success at incurring a voracious manly appetite.

My whole being was perplexed and distressed because my tiny man truly is small as well, Elliot has spindly, long limbs left unpadded by even a hint of baby chub. It was as if he always had something more exciting to do, as if it were such a chore to sit down and eat. I believe the turning point was with these pancakes, being both sweet and easy to chew, something he could quickly recognize. He began to consistently eat breakfast with very rare conflict. For months at a time I fed him pancakes, with both a sigh of relief that he was being fed with the sustaining combination of whole grains and fats but also with a sigh of acceptance at his quirk of being absolutely ok with hardly any variety, something my own soul regularly craves.

It might grate on my butter-devoted nerves when Elliot balks at the sight of a golden pat melting across his single pancake, but oh! it brings me joy and relief to see him fed for the morning and his plate forked clean.  I also smile knowing that I can at least fry those pancakes in coconut oil or butter until the edges are so crisp they crackle at the bite and that he loves when we pour a trickle of real maple syrup atop. While those wonderful foods together (I am referencing my experience as a Trim Healthy Mama ) may not be the friendliest to my mama waistline, they are absolutely sublime for fueling my whippet-thin toddlers.

Practically speaking, I don’t whip up a batch of these fresh every day, becoming a veritable short-order Betty Crocker for my young ones fickle appetites, I typically will make a batch every week though, wrapping extras and storing in the fridge to pull out for the following mornings. We have a very loose rotation of simple and generally frugal breakfasts. Here are some of them.

Inexpensive & Healthy Breakfast Options

  • Overnight soaked oatmeal with toppings of butter, maple syrup, honey, raw milk, cinnamon, raisins, or walnuts.
  • I often will make of Trim Healthy pancake batter made of oats, cottage cheese, and egg whites for myself that sits in a half-gallon jar on a make-as-I-please basis.
  • Egg-based breakfasts, scrambled or fried, with or without homemade toast. (With eggs, as much as I adore them, my children just always think they taste better from our plates, which I guess is ok with me, as long as they are eating them.) Here is one of my especially nutrient dense scrambled egg recipes. 
  • Smoothies can be popular with the children when it’s warm, I can put loads of homemade yogurt, honey, and whatever frozen fruit we have, inside.
  • Super-simple favorites: A banana and peanut butter for Elliot, in particular.
  • Toast and pan-fried ham or bacon.
  • Leftovers, Eden and I are versatile and will happily eat leftover pasta (Eden) or leftover brown rice and quinoa (myself) along with leftover cooked vegetables and protein source. French toast using up odds and ends of bread fall into the yummy leftover category.
  • Just recently, my children also have been converted to enjoying vanilla-infused yogurt and toast. Perhaps this is due to the frequency yogurt is served in our house, they just can’t get away from it!

Since that critical point of my son’s toddler breakfast issues, we have come along way and he will eat what the rest of the family eats, even if it means us lending a hand in the momentous task of bringing the offending spoon to his weary mouth.

Soaked Chocolate Chip Pancakes
 
Author:
Anna Harris
Recipe type: Breakfast/Brunch
Cuisine: American
Serves: 4
Print
 
Kid-friendly and simple, chocolate chip pancakes that both offer traditionally-prepared grains and fluffy texture, fried generously in coconut oil for diner-crisp edges and deep nourishment.
Ingredients
  • 1 cup whole wheat pastry flour, sifted
  • 1 cup buttermilk
  • 1-2 eggs
  • 2 tbs. butter, melted
  • 2 tbs. coconut sugar/sucanat
  • 2 tsp. vanilla
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ¼ tsp. fine sea salt
  • ⅓-1/2 cup chocolate chips (I used Enjoy Life brand with only 3 ingredients, also dairy-free)
  • Coconut oil, butter, ghee, peanut/sunflower oil for frying
Instructions
  1. Measure sifted flour into a bowl, mix gently with buttermilk, allow to sit overnight.
  2. Whisk together vanilla, egg, coconut sugar, melted butter, add salt, baking soda, and baking powder, pour into flour mixture. Add chocolate chips and stir gently to combine.
  3. It's helpful to let the batter rest for 10 minutes before frying. Use a ¼ cup measure to pour out onto a heated, well oiled skillet or frying pan. Cook on medium heat until bubbles begin to form around the edges, flip and cook on the other side until cooked through and browned.
3.2.2208

I will also note, that while our family seems to digest dairy with ease, this recipe is so simple to make dairy-free by substituting coconut oil and milk or almond milk and sunflower oil for the butter and buttermilk. Just be sure to include an acid medium along with your alternative milk (lemon juice, apple cider vinegar) or you could always use half yogurt and half water for nice results. Spelt, barley, or kamut flour can be substituted for the more domesticated pastry wheat as well.

Other Nourishing Gourmet Pancake Recipes: 

  • Sourdough Pancakes 
  • Basic Soaked Pancakes
  • Whole Grain Blender Pancakes (I do the gluten-, dairy-, and egg-free options)
  • Blueberry Lemon Pancakes made with sprouted flour

Filed Under: Baked Goods, Breakfast and Brunch, Nourishing Frugal Recipes Tagged With: Breakfast and Brunch, Chocolate, Chocolate Chip Pancakes, Chocolate Chips, Nourishing Frugal Recipes, Pancake Batter, Pancakes, Wheat Pancakes, Whole Grain Pancakes, Yogurt

Pumpkin Maple Baked Oatmeal

October 30, 2013 by Marillyn Beard 23 Comments

What about starting your day with a spiced pumpkin oatmeal bake, delicately laced with maple syrup and served warm? I don’t know about you, but that would help brace me for the upcoming day.

Breakfast is commonly a haste-driven affair of cold cereal, pre-bought baked goods, or frozen waffles. But breakfast can both treat your body – and your wallet – better. We like to enjoy soaked oatmeal, quinoa porridge, and  congee for breakfast, for example. I hosted an “Oatmeal Challenge” several years ago on this blog where my family ate oatmeal everyday for a week for breakfast to save us money!

I found that by starting our day with a very frugal food, we were able to save some needed money from our food budget. So for this week’s 52 tips for saving money on a healthy diet, consider your breakfast! When priced out, you just may be surprised at how well you can eat and how much you can save. And the following recipe is  yet another example of a delicious, nourishing breakfast. -Kimi 

My family loves a good baked oatmeal. It’s a frugal, hearty & nourishing way to start off our day… plus, the leftovers make great snacks, warm & cold. Baked oatmeal is awesome for making my mornings easy, especially on busy days or when I need a little extra sleep.

I typically like to prep it the night before and my hubby just pops it in the oven early in the morning (wondering how I plan ahead to accomplish that? Read my notes below in the recipe!). This is a great way for my husband to get the kids fed without needing to wake me up. Ahem, yeah, I’m not a morning person!  To make this a truly nourishing breakfast… I always soak the rolled oats for 12-24 hours and use nuts or seeds that have been soaked & dehydrated. With everything properly prepared, we can start off our day feeling good instead of feeling like bricks are sitting in our tummies.

I like to make baked oatmeal at least once a week and have created a variety of flavors. Our favorites right now are Spiced Cranberry Apple and Strawberry Pineapple. Now, we are adding Pumpkin Maple onto the list of favorites! The comforting combination of fresh pumpkin, maple syrup, pumpkin seeds & cinnamon truly reflect the flavors of Autumn. You will find this baked oatmeal lightly sweet with a kick of  cinnamon and vanilla along with a nice hint of pumpkin. …

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Filed Under: $10 Main, 52 ways to save money on a healthy diet, Breakfast and Brunch, Gluten Free, Main Dishes, Vegetarian Tagged With: Breakfast and Brunch, Soaked Baked Good

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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