Inspired by 20 Something Allergies' Silky Banana Bread Bites

These little muffins were an inspiration after fasting from bread for several years. Paleo and GAPS friendly (if you omit the baking soda), you can feel good about enjoying these treats. I use soy-free eggs from Grass-fed Traditions and always keep some bananas in the freezer just to make these muffins!

24 treats

1/2 C coconut flour
2 frozen or overripe bananas {at room temperature}
1 egg
3-6 dates {optional}
1/3 C coconut oil
1 T vanilla extract or 1/2 T vanilla powder
1/2 t sea salt
1/2 t cinnamon {optional}
Dash of ground cloves {optional}
1/2 t baking soda {optional}
1/4 C shredded coconut or chocolate/carob chips {optional}

Preheat oven to 350 degrees F. Load the food processor with bananas and egg and blend until smooth. Add the rest of the ingredients except the baking soda and shreds/chips {if using} and blend. You can't over-mix this batter because it contains no gluten. Let the batter rest for 10 minutes to allow the coconut flour to absorb the liquids. While batter rests, grease a mini muffin tin with coconut oil. Add baking soda and pulse to mix {baking soda is activated by moisture}. Fold in your coconut shreds/chips or wait and sprinkle them on top.

Fill mini-muffin cups and bake 15-20 minutes or until tops are lightly brown. Let cool on a cooling rack if they pop out of the muffin tin. If not, let them rest. They will be fully set in 1 hour and will then pop out easily {we've never waited this long for the first bite}.

Chocolate or Carob Muffinettes

These should almost be called cupcakes, but with no added sugar, you can eat them for breakfast guilt-free. Both (real) dark chocolate and carob have antioxidant properties and are considered anti-inflammatory. Both contain theobromine (chocolate more than carob) which releases endorphins in the body and acts as a stimulant; but unlike sugar and caffeine, doesn't have a crashing effect after it's been digested by the body.

Follow recipe above and add 1/3 cup cocoa or carob powder in place of some or all of the chips and blend with the other ingredients before adding the baking soda. Enjoy!

When in a rush, you can easily create a quick broth. Most broths consist of 3 main elements: onion, celery, and carrots – you’ve probably tasted those that don’t. For a quick broth, add a ratio of ¼ onion {chopped}, 1 carrot {chopped}, 1 celery stalk {chopped} to 3 C water and scale up per recipe. Add some mushrooms {shiitake are great} if you have them around and sauté in 1 T oil or water until soft, then add your water and simmer until ready to use.

If you have more time to plan {as this takes a little over an hour}, or like to have broth on hand, you can create some amazing broths by saving vegetable scraps in the freezer and steaming them over a pot of water {make sure there are onion, carrot and celery scraps in there – if not, add some fresh ones to the mix}. A gallon bag has enough for 10 cups of water.

Fill a large steaming pot with water of your choice {I prefer spring} and place the veggies in the steamer basket. Bring to a boil and simmer for 50-60 minutes. Your house will smell delicious and people will ask what you’re cooking in there! After you turn off the heat and let the broth cool, remove the steamer and bring those soggy scraps to the compost bin.

Alternately, if you like a more rustic broth, you can forgo the steamer and add the veggies directly to the water and drain with a colander or cheesecloth when done. Using the steamer makes a clear broth. Add a dash of sea salt if you plan on keeping in the refrigerator for more than a week. It tastes great without salt and can be frozen as well.

Some examples of things to use: broccoli stalks, cauliflower greens, tomatoes, potato skins, onion skins, the tops of leeks {my favorite}, carrot skins, dried mushrooms, garlic skins, any fresh savory herbs past their prime or dried herbs you’ve had around for a while {smell the herb and the boiling broth together to make sure the flavors will meld}, the tops and bottoms of celery hearts, spines from any greens – pretty much any vegetable scrap you don’t feel like juicing; even beets – we call this Crimson Broth – excellent for Borscht!

Use broth for deglazing pans when sautéing and use in place of oil for braising to make a healthier, easier-to-digest meal. You can use it in place of water to make savory baby purees, and of course as the base for your favorite soups! Vegetable broth works as a wonderful alkalizer in the body and can be made into a simple broth soup by adding some coconut oil, coconut aminos and/or sea salt. Forget chicken soup – if I’m feeling under the weather, this simple soup always comes to the rescue!