5 ingredient paleo crepes

crepes, strawberries and greens
basil
crepes and strawberres with cacao nibs

Growing up I ate a lot of crepes. Romanians borrowed them from the French along with numerous other dishes. Crepes always held special treat status in our house. Whenever my  mom would announce she was making them, I'd quickly abandon whatever activity I was involved in. Instead I'd park myself on a chair next to her, patiently waiting for the first soon to be botched crepe, so I could eat it.

After all, the first crepe normally gets thrown away. There's something mystical that has to happen between the batter and pan once the proper temperature is reached and a bona fide crepe is formed. For my mom and for me, it's always the second crepe. The first, while hardly worthy of the name, was always one for testing, ensuring the consistency was just right. What it lacked in form and looks, it made up for in taste. 

The crepes my mom would make were called "clatite", filled with jam and rolled into long tubes. While I could hardly wait to get my hands on them once freshly rolled, it was the next day that they came into their full flavor. 

I'm surprised it took me this long to experiment with the makeover version of crepes, considering they're one of my favorite foods but I think I've finally nailed them. These crepes are delicate, airy and almost sensual in some ways. 

crepes strawberries, greens and cacao nibs

For these simple paleo crepes, you need eggs, coconut oil, almond flour, tapioca flour and cashew or almond milk. That's the basic recipe to keep them neutral. If you like your crepes on the sweet side, a teaspoon of vanilla will sweeten them and make a perfect base for your favorite sweet filling such as quick paleo chocolate spread

strawberries, basil and greens
folded crepes, strawberries

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5 ingredient paleo crepes

  • Prep time: 5 minutes

  • Cooking time 15-20 minutes

  • Makes 8-10 crepes

Ingredients

  • 3 eggs at room temperature

  • 4 tsp melted coconut oil + additional for cooking or you can use ghee

  • 1/2 cup fine almond flour

  • 2 tbsp tapioca flour

  • 5 tbsp unsweetened cashew or almond milk at room temperature

  • optional: pinch of salt (for savory)

  • optional: 1 tsp vanilla extract (for sweet)

Equipment

  • crepe pan, non stick or ceramic coated frying pan

  • large mixing bowl

  • whisk

Directions

In large bowl, combine all ingredients and whisk together well. 

Heat crepe pan and add a coat with 1/2 tsp coconut oil or ghee. Pour about 1/4 cup of batter and coat pan. Cook for 1-2 minutes per side and flip. Remove and repeat the process until all the batter is gone. 

Crepes can be stored in the refrigerator in an air tight container for up to a week.


If your love crepes but follow a gluten free or paleo lifestyle, check out these 5 ingredient crepes that take just minutes to make and are perfect for sweet or savory dishes. #crepes, #paleocrepes, #glutenfreecrepes, #glutenfree, #dairyfree, #glutenfreerecipes, #calmeats, #vegetarian, #paleo, #glutenfreebreakfast, #breakfastcrepes

paleo lavender lemon pancakes

lemon and lavender
pancakes and lavender

I left for work this morning in weather reminiscent of April rather than January. It was warmish, rainy, the ground steamy and ghost like. Still dark, as I leave well before the sun comes up, I drove through the veil of drops and arrived to work nearly unaware of the trip. Sixty miles on autopilot. Happens a lot. 

My attention was on a podcast. This one was an interview with a cookbook author who'd spent over 20 years living in Provence. Daydreaming of Julia Child's kitchen with its pot outlines and all, I imagined what life would be like if I could do what I love for a living. I like torturing myself with listening to how others are living and as if by osmosis, I could slow down and embrace a lifestyle of that sort.

It's not complicated really, the emphasis being on quality over quantity. Essentially the message is: "stop buying shit you don't need, focus on the every day moments of life, cook more, appreciate simplicities, etc". Do little things that bring you joy. Have a plant on your desk, burn a candle now and then, diffuse oil...that sort of thing. And then that got me thinking about how much I love diffusing oil...lavender on my mind, again

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My mother in law recently got me a tub of culinary lavender from a lavender farm near her house. It was one of the greatest gifts I ever received. The way to my soul is always through food and wine! This lavender farm is magical. To get there, you have to make your way though the steep hills of a wooded mountain side. Doubtful that such a place could exist at the end of such road, there was a clearning and we'd arrived. A wide open space, rows and rows of lavender and an overwhelmingly beautiful view. The type of place that makes you sigh. Then there is the gift shop, loaded with everything lavender. The day we visited, I stocked up on several lavender products but completely missed the culinary lavender which she so gracelously got for me. 

I was in need of a new pancake recipe and decided to play around with lavender and see what happens. Lemon and lavender pair very well together so it became obvious. I would be making lavender lemon pancakes. Two of my favorite ingredients in one little cake. The trick is to not go overboard on the lavender and just use enough to give the food a hint of lavender. 

I make a big batch and save them for the whole week. They reheat well and can be topped with anything you want from maple syrup to honey or whatever else suits you.  

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paleo lavender lemon pancakes

  • prep time: 5 minutes

  • cooking time: 20-25 minutes

  • makes: 12 small pancakes

Ingredients

  • 4 room temperature eggs

  • 1 cup cashew, almond or coconut milk at room temperature

  • 1/2 tsp baking soda

  • zest of 1 lemon

  • 1 tbsp melted coconut oil

  • 1.5 tsp culinary lavender (you can find it here)

  • 1 tbsp maple syrup

  • 1 tsp vanilla

  • 1/2 cup coconut flour (I use this one)

  • pinch of salt

  • coconut oil for cooking

Equipment:

  • mixing bowl

  • whisk

  • non stick pan of your choice

Directions

Combine all ingredients in bowl and whisk until fully incorporated.

Preheat pan on medium and add about 1/2 tsp of coconut oil. Add roughly 1/4 cup of batter and cook for 2-3 minutes per side. You should be able to cook about 3 cakes at a time in a regular sized frying pan. 

If you’re looking for a way to liven up your breakfast, try these delicious paleo lavender lemon pancakes. they’re a fantastic way to start the day! #paleo #lavender #culinarylavender #pancakes #paleopancakes #breakfast #paleobreakfast #paleobrunch #lemon #glutenfreebreakfast #grainfreepancakes #glutenfreepancakes #dairyfree

apple sweet potato and mushroom hash

apple sweet potato and mushroom hash

It's fall. In our house we take this time of year very seriously. By that I mean, we want to do as many fall activities as possible. One of them involves apple picking. It's been a long standing tradition my husband and I started years ago. It generally involves eating 3 or 4 while picking (You know you do it too) to the point of nausea. There isn't a time in my daily life where I would consider eating that many apples but things are different when you're in the orchard. 

Anyway, apple picking this year was slightly different. I didn't consider what it would be like with a 16 month old and a 4 year old. We certainly couldn't linger about and take our time, blissfully picking apples. My son was good about it, but was mostly laying in the orchard complaining that he's tired or running through a nearby pumpkin patch, while my daughter was busy attempting to eat everything form apples to rocks and whatever else she could find in her path. Meanwhile, my husband and I were speed picking 10 lbs of apples. 

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mini frittata recipe

When it comes to a food that's been misunderstood for many years, eggs generally come to mind. At one point, eating eggs was considered to be as bad as smoking cigarettes. CRAZY! 

But luckily science and research has improved over the years and accurate information has slowly made its way into the mainstream. Though there are plenty of people who will shun egg yolks in favor for the egg white, the majority understand the benefits and nutrients obtained from the whole egg. 

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In years past, eggs were associated with heart disease due to its high cholesterol level but as we've learned, cholesterol alone does not lead to blocked arteries and heart disease. 

Eggs are a fantastic source of key nutrients aside from just being versatile and delicious. But it's important to consider the source of the egg. Ideally, whenever possible consider purchasing eggs that come from pasture raised chickens. The below chart will outline why this is important. 

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Benefits of pastured eggs:

High in cholesterol: Your brain requires cholesterol in order to function. "While your brain represents about 2-3% of your total body weight, 25% of the cholesterol in your body is found in your brain, where it plays important roles in such things as membrane function, acts as an antioxidant, and serves as the raw material from which we are able to make things like progesterone, estrogen, cortisol, testosterone and even vitamin D." Research has concluded better memory function in the elderly population who consumed a diet high in cholesterol. Eggs contain HDL cholesterol, which is the one we want. 

High in Omega 3s: While all egg yolks contain some level of omega 3 fatty acids, the feed that chickens ingest plays a role, as you see in the above chart. Free range eggs contain nearly 3 times more omega 3s that conventional eggs from caged chickens. As I've talked about in previous posts, a diet rich in omega 3s, can decrease inflammation in the body, prevent heart disease and supports joint and brain health. 

Good source of choline: The recommended dose for choline is 550 mg/day men and 425 mg/day for women. Just one egg yolk provides 115 mg of choline. Choline is important as it helps the body absorb fat. Fat is critical for the creation of cells and cell membranes. It also supports brain function and leads to improved cognitive function. It also aids with muscle performance and heart function among other things. "Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in a condition called nonalcoholic fatty liver disease. Genetic predispositions and gender can influence individual variation in choline requirements and thus the susceptibility to choline deficiency-induced fatty liver disease." 

Support eye health: Eggs contain Lutein and Zeaxanthin, which are powerful antioxidants that build up in the retina. They help protect against oxidative stress and may protect against macular degeneration, that so often happens particularly as we age. 

Great source of protein: Just one egg contains 6 grams of protein, which is essential for all tissues and structural functions in our body. The recommended daily intake is "0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary womanAside from getting enough protein, it's important to note that getting too much protein can have a negative effect on renal, vascular and digestive health. So it is vital that we find an optimal balance from a high quality source, such as pasture raised eggs. 

Aside from the fact that eggs are nutritious, widely available and delicious, eggs are versatile and our family eats them every single day in one form or another. This is a favorite way to fancy up the every day egg and make it a little more special. It's perfect for brunch!

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mini frittata recipe

  • Prep time: 10 minutes

  • Cooking time: 15-20

  • Makes: 24 frittatas

Equipment needed: 

  • mini muffin tin

  • mixing bowl

  • whisk

Ingredients

  • 8 pastured eggs

  • 1/2 cup cooked broccoli cut into small pieces

  • 1/4 cup red pepper finely chopped

  • 3 strips bacon

  • 1/2 tsp salt

  • 1/4 tsp pepper

  • 1 tbsp fresh chopped Italian parsley

Directions

Start by cooking your bacon. I took the easy way and cooked it in the mirco for 2.5-3 minutes depending on the strength of your micro. I layer paper towels on the bottom and top of a microwave safe plate. If you're not a fan of the microwave, cook it in the pan until fully cooked. Either way, don't discard the bacon fat if you cooked on the stove top and don't discard the greasy paper towels, if you cooked it in the micro. Finely chop the bacon and set aside. 

Next beat your eggs with the whisk until they're fully incorporated. Add the rest of the ingredients and whisk again until fully combined. Set aside. 

Grease your muffin tin with the bacon fat and slowly scoop out a little of the egg mixture into the muffin tin. Cook for 15-20 minutes or until set. The way to check is to press with your finger and see if the egg has hardened. Once fully cooked, let cool for 5 minutes (if you can resist). Best way to remove them is to cover them with a cutting board and turn upside down so they all pop out. If any of them stick, you can slide a small spatula or butter knife along the side and loosen them up. They're also fantastic at room temperature and store well in the fridge for the next day. 


What's not to love about frittatas? And even better mini frittatas! These little bites of goodness are a great breakfast, brunch or snack and are ready in 15 minutes. Bacon, eggs, broccoli and red pepper work together beautifully to create this scrumptious recipe. Check it out! #frittata, #whole30, #paleo, #whole30breakfast, #paleobreakfast, #calmeats, #glutenfree, #grainfree, #dairyfree, #breakfast, #brunch, #realfood, #snack, #keto, #ketobreakfast

paleo chocolate pancakes

paleo coconut chocolate pancakes

Breakfast can sometimes be tricky for me. I wake up early. I mean, really early (like 4:45 early) and the idea of whipping up eggs at that hour, just doesn't sound appealing. On days when I can sleep in a little errrrr 5:30, I'm more likely to wait until the kids are up and eat with them. But if you're a parent and need some alone time though, you know how precious that magical hour can be. Having a cup of coffee and eating breakfast in complete silence is glorious. 

So this is where these guys come in. Truly one of the simplest breakfasts that I keep going back to over and over again. I actually like to make a big batch of these and have them on hand all week long. They're low carb, chocolatey, taste ridiculously good with almond butter, honey, cinnamon and chia seeds. 

pancakes and strawberries
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paleo chocolate pancakes

  • prep time: 5 minutes

  • cooking time: 15-20 minutes

  • makes: 12-15 mini pancakes

Ingredients

  • 1 cup cashew, almond or coconut milk

  • 4 eggs at room temperature

  • 1/4 cup coconut flour

  • 1/4 cup almond flour

  • 1 tbsp maple syrup

  • 3 tbsp melted coconut oil

  • 2 tbsp peanutbutter, cashew or almond butter

  • 1 tsp baking soda

  • pinch of salt

  • 1 tsp vanilla

  • 2 tbsp cacao or cocoa powder

  • dash cinnamon

  • 1 scoop collagen (optional)

  • ghee or coconut oil for coating the pan

  • optional: 2 tbsp cacao nibs (trust me...amazing!)

Equipment:

  • non stick pan

  • large bowl

  • whisk

Directions

Whisk all ingredients in large bowl. Heat the non-stick pan on medium low and add ghee or coconut oil, ensuring pan is coated. Add roughly 1/4 cup batter to pan, depending on the desired size of the pancake (I typically fit 3 in the pan). 

Cook for 2-3 minutes per side until pancakes are cooked through. Depending on your stove, you may have to play around with this one and your first cake may not turn out well. Serve with maple syrup or almond butter, honey and cinnamon. 


If you want an easy breakfast that's paleo, whole 30 and good for your gut too, these pancakes will be your go to. I make a huge batch of them and reheat them during the week. Perfect with almond butter, a drizzle of honey and cinnamon or some creamy coconut butter. #breakfast, #calmeats, #grainfree, #paleobreakfast, #glutenfree, #pancakes, #paleopancakes, #grainfreepancakes