Luca’s Morning Glory Muffins

Luca’s Morning Glory Muffins

My son Luca loves to eat these in the morning or for a quick snack.  With so many healthy ingredients you are sure to enjoy delicious and cozy flavors.  I usually double the batch with recipes that have a lot of ingredients and that freeze well when baked.  I will freeze whatever is left over for a quick breakfast or snack.   I used almond meal, coconut flour and gluten free flour mix to increase the healthy fat and protein content.  I also used coconut crystals to eliminate sugar from the recipe, which helps to lower the glycemic effect on blood sugar.  Enjoy!

P.S. I know this recipe has a lot of ingredients!

1 cup almond meal
½ cup coconut flour
½ cup gluten free flour mix
2/3 cup coconut crystals
1 tablespoon baking powder
1 teaspoon baking soda
¾ teaspoon xanthan gum
2 teaspoons cinnamon
½ teaspoon nutmeg
¼ teaspoon sea salt
1 ½ cups shredded carrot
1 cup chopped spinach
½ cup unsweetened shredded coconut
½ cup pumpkin seeds or chopped walnuts
½ cup raisins
½ cup milk alternative such as almond, rice, hemp or oat if gluten free certified
½ cup canola oil or coconut oil
½ cup apple sauce
2 egg replacers
1 teaspoon pure vanilla extract

  1. In a large mixing bowl, combine the almond meal, flours, coconut crystals, baking powder and soda, xanthan gum, sea salt, cinnamon and nutmeg.  Blend all ingredients until evenly combined.
  2. In a medium bowl combine the remaining wet ingredients and blend until evenly combined.
  3. Make a well in the middle of the dry mixture and pour in the wet mixture.  With a rubber scrapper, fold the dry mixture into the wet until evenly combined.  Try not to over mix as the xanthan gum can become too gummy and will lead to a spongy muffin.
  4. Fill muffin pans to the top.  Bake for 20-25 minutes or until light golden.  You can also test if the muffins are done by poking the center of the muffin with a toothpick.  If raw dough is on the toothpick the muffin needs to be baked longer.


Herb Roasted Chicken

Herb Roasted Chicken

Serves: 4-6

Oven Temp: Preheat oven to 400 ⁰ F

1 whole fryer chicken
3 tablespoons extra virgin olive oil
1 lemon, juice ½ and use the other half inside the bird
1 teaspoon fresh or dried marjoram
1 tablespoon plus 1 sprig fresh or dried rosemary
1 tablespoon fresh sage, minced
1 teaspoon sea salt
½ teaspoon fresh ground pepper

  1. Rinse and pat dry the chicken with a paper towel.  Remove and discard any cavity contents.  Place breast up in a baking dish.
  2. Stuff the inside of the chicken with ½ lemon and rosemary. Squeeze the lemon inside the chicken as you add it to the cavity of the bird.
  3. In a small mixing bowl, combine the olive oil, lemon juice, marjoram, rosemary, sage, sea salt and pepper.  Blend all ingredients until well combined. Lift the skin away from the breast meat at the tail end of the bird and stuff some of the olive oil and herb mixture under the skin for extra flavor and moisture.
  4. Place in the preheated oven for 30 minutes then reduce heat to 350 ⁰ F for approximately 1 hour.  Depending on the size of your chicken give or take 15-20 minutes.  Baste every 30 minutes to ensure a golden brown bird.
Harvest Root Soup

Harvest Root Soup

I love when the season changes and I feel the first crisp day of fall.  As if some innate switch is turned on inside me and I want to harvest.  I love this recipe because you can be creative.  It is warming and rich in root flavors.  Use the roots that you have in your fridge or from your local farmers market.  Add different herbs to your taste such as basil, rosemary, sage or summer savory.  If you have roasted chicken on hand, shred it and throw it in when you add your broth.  If you need an extra immune boost, dice fresh garlic directly into your bowl.  Garlic is naturally antibacterial and antiviral and more so in the raw form.  Roots are rich in vitamins and minerals,  which are important for a healthy immune system needed during the cold and flu season.  Leave the peel on the yam, sweet potato, parsnip and carrots if they are organic for extra fiber.


Serves: 8

3 medium parsnips, peeled and chopped into ½ inch pieces
3 medium carrots, peeled and chopped into ½ inch pieces
1 large yam, chopped into 1 inch pieces
1 sweet potato, chopped into 1 inch pieces
2 cups celeriac or celery chopped into ¼ inch pieces
1 large yellow onion, chopped
5 large cloves of garlic, diced
¼ cup fresh Italian parsley, minced
1 teaspoon fresh or 1/2 teaspoon dry thyme
1 teaspoon fresh or 1/2 teaspoon dry marjoram
3 tablespoons extra virgin olive oil
8 cups organic vegetable or chicken broth or water
sea salt to taste
fresh ground pepper to taste

garnish with fresh chopped kale, beet, collard or Swiss chard greens

  1. Pour olive oil into a large soup pot over medium heat.  Add the onions and garlic and sauté until the onions are translucent, approximately 5 minutes.
  2. Add the parsnips, carrots, yam, sweet potato, celery and herbs to the pot and sauté for 10 minutes.
  3. Add the broth, sea salt and pepper to the pot.  Stir until all ingredients are well blended then cover the pot, lower the heat and let simmer for 20-30 minutes or until the carrots are tender.
  4. Ladle soup into bowls and garnish with fresh chopped greens just before serving.