Paleo: Banana Sweet Potato Muffins

I recently discovered coconut flour and am exploring ways to use it. Coconut flour is very in high fiber, low in fat and is naturally sweet. I am very happy to find another healthy gluten-free flour to add to my repertoire! I am not usually a fan of coconut but the flour is very mild.

I made these muffins with ingredients on hand and the result was surprisingly good. Even my daughter liked them–she noted the flavor was like banana bread but the consistency was different. And so goes gluten-free baking. For this recipe you can also use three bananas instead of the one sweet potato and chocolate chips instead of raisins.

These are great with scrambled eggs or a snack you can grab on the go.

Ingredients:

  • One sweet potato (cooked)
  • Two very ripe bananas
  • Two eggs
  • One cup coconut flour
  • 1/4 cup raisins
  • One teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • Pinch of salt

Steps:

  1. Mash bananas and sweet potatoes together
  2. Add rest of ingredients, combine with hands
  3. Bake in muffin cups @ 325 for 20 minutes

Happy Baking-Julie

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Sweet Potato Pancakes and Orange Apple Sauce

My daughter and I have been looking to do a blog post together and here it is!

I wanted to create a recipe that used only ingredients from our farm box, was kid friendly and would allow my daughter to do most of the preparations. She loves sweet potatoes so shredding and frying them was a no brainer. Apple sauce is really easy to make and I wanted to incorporate some of the oranges we have been getting from our CSA.  This is the time of year for tangelos which are so juicy I eat them over the sink and still feel like I need a shower after.

The pancakes are labor intensive with all the frying involved, but the result is so worth it.  I think this is a farm box dish almost any kid would enjoy!

Sweet Potato Pancakes Ingredients

  • One sweet potato, grated
  • One onion, grated
  • One egg
  • One teaspoon salt
  • Olive oil for frying

Combine the first four ingredients in a bowl:

 

Stir and then squeeze out the liquids. We did this by putting it into a cheesecloth. It was a amazing how much liquid my daughter squeezed out.

Then form patties and fry. You really need to watch them so they don’t burn. They are delicate so wait until they set until you flip them. Dry on paper towels and keep them in a warm oven until you are ready– but they are best eaten immediately.

Apple Orange Sauce Ingredients

  • Juice of one or two oranges
  • Two apples peeled and sliced
  • 1/2 cup water
  • One teaspoon cinnamon

Combine all ingredients and cook over low heat. My daughter thought stirring a lot was necessary and it kept her busy! Once fruit softens pulse in food processor until smooth. Great for dipping potato pancakes or eating plain!

Cozy Chicken and Veggie Soup

Chicken soup can be very easy to make and this one is a great example.  You can make this recipe in stages throughout the day and the longer it sits the better.  This dish was inspired by the Passover Chicken Soup recipe from the  Kim Kushner Cuisine Blog. I made mine differently than hers-but you may want to check out her version and her other simple and delish looking recipes.  I have never used this method for soup making and I will surely be trying it again in different ways.

Ingredients:

  • Two whole chicken legs, cut in half
  • One sweet potato, peeled & chopped
  • One large onion, peeled and quartered
  • Bunch of dill (wrapped tightly in cheesecloth)
  • Two cloves garlic, peeled
  • Two small potatoes, peeled & chopped
  • Four cups water
  • Salt to taste

Put into pot in this order:

  1. Chicken
  2. Veggies
  3. Water
  4. Dill & Salt

Bring to a boil, then cover and simmer for 40 minutes. Remove chicken and dill then puree soup (keep it chunky). Remove chicken from bones and put bones back to soup. Simmer uncovered for 30 minutes. Add chicken back in (remove bones) and serve.

*Recipe freezes very well and can be doubled easily*

Sweet Potato Pie Smoothie

Ingredients:

  • 1/4 cup cooked sweet potato
  • 1 very ripe banana
  • 1 1/2 cups rice milk
  • 1 tsp. cinnamon
  • 1 tsp. fresh grated ginger
  • 4-5 ice cubes

Blend until smooth. May need to add more rice milk or water depending on consistency.

Sweet Potato Fries ‘n Carrots

…Or you can call this Dinner L’Orange. You will be doing your small part in eating the rainbow. Great with salad etc.

Ingredients:

  • One sweet potato
  • Olive oil
  • Salt

Preheat oven to 350.

Grease up pan with olive oil. Peel and cut sweet potato into strips. Add to pan and sprinkle with a few pats of butter. Brush on olive oil and sprinkle with salt.

Roast for @ 25 minutes flip once while cooking. Serve with carrots.