My fall farm harvest inspired this recipe for healthy carrot & pumpkin breakfast bars. Shredded carrots and shredded coconut, along with homemade cassava flour, homegrown squash, and home grown raw macadamia nuts.
Because it’s October and I made these tandem with healthy winter squash cheesecake, I went for the pumpkin spice theme. And, to be honest, I started out trying to make muffins. But after I made the batter, I noticed my muffin pan was rusted. All the better because my muffins are usually more like dense hearty bars anyways.
I hope you enjoy this recipe and/or gather inspiration for your own creations. OF course, you can use fresh ingredients, or canned squash, skip the cassava flour and use another favorite flour.
Carrot and Pumpkin Breakfast Bars
This recipe is inspired by my "fall" harvest on our Big Island farm. Tropical winter squash (curcubita moshata), garden carrots, fresh shredded coconuts, and freshly harvested raw macadamia nuts. I even used our homemade cassava flour.
This taro muffin recipe started out as an experiment when we returned from a long trip and had very little growing in our garden. In our freezer was vacuumed sealed taro, frozen bananas and in our garden 10 pounds of carrots. This is a surprisingly healthy muffin made with coconut oil, maple syrup, fresh carrots, cooked kalo and organic white flour.
This muffin recipe is also heavy on the carrot and the taro and the banana, because this is how we use up our homegrown food! The maple syrup and banana are just enough to sweeten it without it feeling like it should be a dessert. These are “hearty” or “hardy” muffins, perfect for the health food addict that still loves baked goods any time of the day. I encourage you to make them with as many organic or local ingredients as possible.
yield: 12 large muffins
you need: muffin tin(s), a blender, and a food processor or cheese grater and of course and oven.
Dry ingredients for taro muffins:
3 ½ cups white flour (or 2 ½ cups white flour, 1 cup oats)
½ teaspoon salt
2 teaspoons baking powder
2 tablespoons cinnamon
1 teaspoon ground nutmeg
1 teaspoon ground ginger
Wet ingredients for taro muffins
6 small bananas
⅔ cups coconut oil (unrefined if you like the coconut flavor)
½ cup maple syrup
½ cup almond milk (or any other milk, you could try yogurt)
3 cups shredded raw carrots (peeled and put through shredder in food processor
½ cup raisins (optional)
½ macadamia nuts chopped roughly (pulse in blender on low works fine)
Preheat the oven to 375 degrees Fahrenheit. Grease large muffin pans with coconut oil. Combine the dry ingredients listed above in a bowl. Next, in a blender, combine the wet ingredients listed above. Then, mix the wet ingredients into the dry ingredients. Then fold in the taro and carrots, chopped mac nuts and raisins. Fill muffin tins to the top, even out the batter and bake for 35-40 minutes until golden brown on top and muffin springs back at you when you poke it. Cool for a few minutes in the muffin pan and then continue to cool on wire racks. Enjoy warm, refrigerated or you can even freeze them (vacuum seal for best results).
This simple and creamy blueberry banana smoothie is packed with antioxidants, protein, fiber and healthy fats. It is an excellent substitution for your afternoon cookie or candy bar. It is also a good mid-morning treat.
The blueberry banana smoothie recipe is great because it’s easy to keep all of the ingredients on hand. We buy buckets of Artisana raw organic coconut butter which last for 15-18 months from the date of manufacturing. Additionally, blueberries and bananas can be stored in your freezer, frozen blueberries are good for 6-8 months and bananas for 2-3 months. Dried chia seeds have a shelf life of 2-4 years.
I am featuring chia seeds in this recipe, but I actually use them almost daily in my green smoothies. We buy Nutiva organic chia seeds (120z) bags at Costco (several at a time), but you can also get very affordable ones on amazon. Mostly, I add them for extra fiber and protein. It’s ideal to soak the chia seeds in water for at least 10 minutes before blending. Soaking them helps to sprout the chia seed adding in their digestion making the nutrients more bioavailable.
Two tablespoons (or 1 ounce) of chia seeds has about 130 calories, 8 grams of fat, 11 grams of fiber (about 50% of daily recommended value for women), 5.5 grams of protein and no sugar. It also provides 18% of daily calcium, 27% of phosphorous, 30% manganese, and some potassium and copper. Chia seeds have lots omega-3 fatty acids which help to increase HDL, the good cholesterol. The aid in weight-loss, with diabetes, digestion and detox.
Recipe for blueberry banana smoothie with chia seeds
Mix all ingredients in blender on high for two, 30 second intervals until very creamy and seeds are well incorporated. This smoothie has the best texture when consumed fresh but it will store for up to 2 days in the fridge.
These blueberry banana spelt muffins have become a staple in my household. I make a double batch and they still hardly last us through the week. Perfect for breakfast, a snack or dessert. The amount of sweetener can be adjusted to your taste, but I tend to reduce the amount of maple syrup or honey and add a little stevia. This recipe highlights the use of spelt flour in cooking. Below is a little more information on spelt.
Spelt (Triticum spelta) is a grass that originated in southeast Asia. A relative of wheat, spelt is thought to be the “wheat” that was used over 9,000 years ago, it is considered an ancient grain and has been referenced in the bible. It remained a favorite grain until the 19th century agricultural revolutions and the modernization of wheat strains.
Spelt is more easily digested than regular wheat and it has a reputation for helping people maintain good health. Additionally, it has more protein, fat and fiber than wheat, making it a a high-quality energy source. The gluten in spelt is of a different molecule pattern than that in modern wheat. Whereas, today wheat has been designed/bred to have a high gluten content, the character of the gluten in spelt has not been modified from its natural state.
According to the World’s Healthiest Foods website: “Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.” This is why my sweeties begs me to make him spelt muffins – we are taking a break from regular old wheat. In baking, spelt behaves like whole wheat flour and has a wonderfully nutty but subtle flavor. In comparison to oat flour, rice flour, etc. which have strong flavor profiles, spelt makes a better wheat substitution.
Recipe for Blueberry Banana Spelt Muffins
2 mixing bowls
measuring cups and spoons
Yield: 6 large muffins, 12 small-medium muffins
1 1/2cups white spelt flour
1/2 cup instant rolled oats
2 teaspoons baking powder (aluminum free)
1/2tsp fine ground good salt (like Celtic Sea salt)
1/2 tsp cinnamon
2 eggs beaten
1/2cupcoconut oil (unrefined or refined)liquid form (but not hot)
1/3cup honey (substitute maple syrup, or reduce the sweetener and add a few drops of stevia)
2 ripe bananas mushed well
1 1/2 cups blueberries, fresh or frozen
Preheat oven to 350 degrees F
Line muffin tin with coconut oil
Mix wet ingredients well in medium bowl
Mix dry ingredients well in separate smaller bowl
Add dry ingredients to wet ingredient and mix well but do not over mix
Fold in blueberries at the end
Bake for 40-50 minutes at 350 degrees F for 6 large muffins. Reduce baking time to 20-30 minutes for smaller muffins. Baking time varies on environment, keep a close watch on your muffins looking for a firm golden-brown edge and top.
Tooth pick should come out clean when inserted. Cool 5 minutes and remove from muffin tin.
Enjoy these blueberry banana spelt muffins while still warm
Yum. This healthy chocolate banana blueberry smoothie recipe is kinda like dessert in a glass, but it has amazing SUPERFOODS in it so you can’t really feel like you’re making a bad choice here. All of the ingredients here would be best organic : ) Play around making some substitutions if you don’t have all the ingredients.
Recipe for healthy chocolate banana blueberry smoothie
Yield: About 4 cups
4 medium frozen or fresh bananas
1 cup frozen or fresh blueberries (frozen is better because you can add less ice)
2 heaping tablespoons coconut butter
¼ cup or less flax seed
¼ cup or less raw cacao powder
1 cup filtered water
6-10 ice cubes
Blend on high in good blender, the finer the better (especially for the flax). Don’t let the smoothie warm up in the blender, blend in increments and add a few ice cubes at a time. Share and enjoy!
If you like this smoothie recipe check out my other smoothies:
These pancakes are made with HEALTHY HEARTY STUFF. When served to Adam’s nephew, he gasped, “how did you make these taste so good?!” It’s true they are really quite yummy.
This pancake recipe highlights buckwheat, which is a highly nutritious and gluten-free cereal also referred to as kasha. It has numerous health benefits. For example, it contains rutin, glycoside, that has been shown to strengthen capillary walls and improve circulation. It also contains all eight essential amino acids, thus is high in protein. Buckwheat also has a lot of fiber, B vitamins and is shown to regulate glucose levels which is helpful for controlling diabetes.
This recipe uses coconut butter milk instead of buttermilk, (or milk substitute made by blending coconut butter and water), honey instead of sugar and is topped with sunflowers for added protein and banana for some fruit vibes!
Buckwheat pancakes with sunflower seeds and bananas
Servings: about 6-8 pancakes, ~5 inches in diameter
Equipment: frying pan and blender if making coconut butter milk
3/4 cup buckwheat flour
1 1/4 cup flour (I use spelt, but you could try using gluten-free flour mixes, or another mild or complementary flour like coconut, or almond)
2 tsp baking powder
3 tablespoons melted butter
2 organic eggs, beaten
2 cups coconut butter milk (blend heaping tablespoons of coconut butter into water at room temp)
1-2 tablespoons honey
1 teaspoon salt
Combine wet ingredients and stir
Combine dry ingredients and stir
Stir dry into wet and combine but not over stir, batter shouldn’t be too thin, less runny than cake or brownie batter but not thin. Think about the batter for the box-kine pancakes. If too thin add a little more flour until thickens up a bit
Let rest for 30 minutes or so for best results
Heat pan on medium to medium high depending on stove top
If using non-stick you just add a little butter or coconut oil. Otherwise with stainless steel, use a significant about so that it cover the pan and the pancake will not burn. This is always the hardest part about pancake.
Cook on one side, add sliced banana and sunflower seeds, check bottom when it begins to brown and when top begins to bubble a little flip. Turn down heat if necessary. You want it to cook inside before it burns on the outside : ) About 2 minutes per side.
This chaga coffee recipe results in a creamy, slightly sweet morning treat. It is absolutely the best, creamiest, super-beverage coffee that I have ever come across. The use of the medicinal mushroom chaga is comparable to use of reishi mushrooms by the coffee company Organo Gold.
It is an amazing way to sneak the superfood powers of mushrooms into your daily life. No need to drink mushroom tea! The flavor of coffee completely masks the earthy mushroom flavor. The coconut butter makes the coffee velvety and creamy and the maple sweetens it just enough. This is a great way to start you’re day off with healthy fats, immune boosting properties and minerals from the maple syrup. Read more about chaga at the end of this article. Lately, we’ve been drinking our coffee black, without the coconut butter and maple syrup, this is fine and there is no weird taste from the chaga.
Equipment: French Press, cheese grater
high quality whole bean organic coffee
organic coconut butter (not oil)
pure organic maple syrup
wild harvested whole chaga
Use a cheese grater to add up to 1 tablespoon of powdered chaga
Boil water first (212 F) and then reduce to simmer and add chaga and leave until water is brown. Traditional knowledge describes that chaga is best decocted in temperatures between 150F and 180F, although many people give it a boil for up to 30 minutes (including us because a slow extraction is more time consuming and because we like hot coffee, we believe that many benefits are retained).
Add to 4 tablespoons ground coffee in french press, steep for 5 minutes, and press the top down to strain.
In coffee cups add 1 heaping tablespoon coconut butter and 1 tablespoon maple syrup.
Pour less than ¼ cup hot coffee in cups and cream the coconut butter until smooth.
Add rest of coffee and enjoy!!!
(Inonotus Obliquus) is a mushroom that grows exclusively on birch trees. It feeds off of a non-toxic parasite in infected trees in cold areas like the northern parts of US, Canada, Europe, Russia, and Korea. It has been used traditionally though out history as food and as medicine.
We use chaga primarily to boost our immune system, but it has several other health benefits due to it’s antioxidant properties (named in parentheses). It’s antioxidant properties are partially due to melanin, a natural black pigment which has many polyphenols. Chaga also protects against oxidation and free radicals (super oxide dismutase enzymes).
Chaga has the highest ORAC score of any superfood. Beyond helping with the immune system (Beta-D-Glucans), it helps to maintain healthy blood vessels, can help with ulcers and gastritis, can normalize blood pressure and cholesterol levels (betulinic acid), can help fight cancer (phytosterols), can aid in pain. It also reduces blood sugar in people who suffer abnormal blood sugar peaks. It is known for reductions in fatigue and inflammation, as well as increased mental sharpness. Traditionally, Siberians used it in their stews, soups, and teas. They extracted it with hot water. It is also important not to boil the chaga past 180 degrees, which would destroy the proteins, sterols, and enzymes.
Chaga is available whole, in chunks and in powder. Like many ingredients, the more whole the product when you receive it, the fresher, and more health benefits it will impart. I buy my chaga on Etsy. Here is a link one seller that I’ve bought from.
high in oxalates, which in large doses can prevent the absorption of nutrients and may be toxic in high doses
This chocolate flax smoothie recipe is wonderful when you are craving something sweet. Good for an afternoon snack or even dessert, this recipe is so simple and flexible. You can add more super foods if you want like chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, gogi berries, maca powder etc.
This recipe highlights flax seed. Flax seed not only has high fiber content, but it also has high omega-3 fatty acid content. It contains lignans, which have antioxidant properties, and their mucilage content (it’s gummy when ground and mixed with liquid) helps them remain in the stomach longer to absorb nutrients. Flax may also help regulate the female menstrual cycle and hormones (1). Flax is best consumed when it is ground fresh. Whole flax seeds are hard to chew and may pass through the digestive system completely. Raw cocoa powder also has many antioxidants and natural caffeine, so you can feel good about this smoothie, for breakfast, lunch or a quick snack.
Especially for blending small seeds like flax, chia etc., I highly recommend using a blender with a high horsepower. We use the Blendtech brand, which is similar to Vitamix but more afforable. There are several models. I would guess they are all similar in quality but differ in the amount of presets and speeds they have. Another note… these blenders last forever! My husband has had one for 15 years and ours is going on year #7 with no fails.
2 tablespoons whole flax seed (to make the smoothie less thick, reduce this amount)
2 tablespoons raw unsweetened chocolate powder
6 ice cubes
1/2 cup water, almond milk, coconut milk or other substitute ( you can also use coconut butter and water)
Optional sweetener like honey, maple syrup or stevia to taste
Blend everything together on high in intervals of 30 seconds until smooth.
Add sweetener if desired.
Chill if not cool enough.
(1) Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. J Clin Endocrinol Metab, 77(5), 1215-1219. doi: 10.1210/jcem.77.5.8077314
If you are looking for other great smoothie recipes try:
This recipe gives buckwheat pancakes a the good reputation they deserve. I made them for Christmas morning for my sweetie and his parents. Although they were my first experimentation with buckwheat, ever, they came out really yummy and hearty. I made silver dollar sized pancakes, and everyone ate them until they were gone! Topped with a little bit of pure maple syrup from the Catskill Mountains in New York and a little bit of organic butter and they were delicious and filling. Next time I’ll try adding some mac nuts or berries.
Recipe for Buckwheat Banana Pancakes
½ cup buckwheat flour
½ cup organic white flour
½ cup oatmeal
1 cup milk (we use coconut butter blended with water to make a sort of coconut milk substitute)
1 tablespoon baking powder (aluminum-free)
1 tablespoon + pure maple syrup for in the pancakes plus more for eating after
3 tablespoons coconut oil
Mix together the dry ingredients
Mix together the wet ingredients
Add the wet to the dry and stir gently
Then, heat coconut oil in a pan on medium to medium high when oil starts to get hot add the pancake batter.
Add sliced bananas to the top of the pancakes
Leave it until it starts to bubble and then flip over and cook for another 3 or so minutes
Serve warm with butter, coconut oil and maple syrup.
This fresh papaya and passionfruit recipe is the simple marriage of fresh papaya and lilikoi flesh. Papaya’s latin name is Carica papaya and it is from the family Caricaceae. It is one of the fastest growing fruit trees in Hawaii and also one of the greatest agricultural products to be exported from the island chain. In Australia it is known as Paw Paw. It is native to southern Mexico and Central America, but is now grown in subtropical and tropical locations all over the world.
If you have never had a ripe papaya it tastes a faintly like a mix of melon, bananas, pineapple. It has a flesh that is similar to a soft melon. In Hawaii, papaya is so abundant that almost everyone has a few papaya trees even on smaller plots of land. Another great thing about papayas is that they grow year round. Likewise, they are inexpensive and abundant in stores. Try to look for non-GMO varieties, some of which include: Mexican Red , Caribbean Red, Maradol, Royal Star, Singapore Pink, and Higgins.
Caution: The more unripe a papaya is, the more latex it contains, which may aggregate people with latex allergies.
Passionfruit is called Lilikoi in Hawaiian
Equally common in Hawaii is passionfruit or lilikoi vines. These vines require little maintenance after planting as long as they have something to climb. Comparable to papayas, passionfruit vines have a long fruiting season. Here on the Hamakua coast of Big Island our vines mostly fruit from late Summer to early Winter. The ripe fruits drop to the ground from the vines that can climb the tops of trees, fences, buildings etc.
In Hawaii, papaya is a common accompaniment with breakfast. It is usually garnished with a wedge of lime which is squeezed on top to liven the flavor. Even if this combination doesn’t convince you to eat papaya regularly, you should definitely give papaya with fresh lilikoi a try.
All you need to do is scoop out the the seeds from a halved a papaya. Then scoop out of the seeds from the halved lilikoi into the papaya flesh and enjoy with a spoon.