These Vegan Paleo Banana Mini-Muffins have been the most challenging recipe I’ve created.  I started experimenting with ingredients almost a year ago when one of Edible Harmony’s Facebook friends made a request for a birthday cake for a little girl that was grain-free, nut-free, dairy-free and egg-free.  I could easily find a replacement for the first 3, but the only flour that I knew  would meet those request was coconut flour and it takes a lot of eggs to make coconut flour bind together. After several attempts and large amounts of precious ingredients gone to waste, I just gave up.

Yesterday my daughter’s school hosted a mother’s day tea and I was asked if I could bring gluten-free muffins, since Lilah and 2 other kids from her class are gluten intolerant. I gladly agreed to make them and then I remembered that her school is nut-free I thought to myself “Hmmmm, this is going to be interesting.”  During a parent meeting, someone pointed out that they don’t eat soy or dairy… no problem–neither do we, except for an occasional piece of cheese.  Things really seemed uphill when a parent pointed out that they don’t eat animal products… hmm… uhm… I don’t know if that is even possible since we only use grain-free flours, but I said I would try. I was bluffing , I likely wasn’t even going to try, but  as I started to bake I had a last-minute change of heart and decided to give it one more try, and attempt to make a small batch of vegan, paleo, nut-free muffins. I finally got the recipe to work!  These are a bit more dense that your usual muffins and I would probably not work for a cake or a full size muffin, but it would work out great for banana bread as well. Try them!
For other egg-free and dairy-free dessert recipes try my paleo chocolate chip cookies, no bake macaroons or my watermelon cake

Ingredients:

1/2 a cup of sweet potato flour (buy here)
1/2 a cup of arrowroot powder
2-4 tablespoons of coconut flour
2 ripe bananas
1/2 teaspoon of cinnamon
1 teaspoon of vanilla
1/4 teaspoon of nutmeg
4 oz apple sauce
1/2 cup of dates
1 teaspoon of baking soda
1/4 cup of flaxseed flour
1/2 cup coconut milk
1/4 cup of coconut oil

Preparation:

• Preheat oven to 350 degrees Fahrenheit.
• Combine all ingredients in a food processor until smooth
• Let the batter set for 5 minutes
• Run the food processor for a few seconds
• Pour the batter in greased or paper lined mini-muffin tins
• Bake for 20 minutes or until a toothpick inserted in the middle of the muffins comes out dry

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Vegan Paleo Banana Mini-Muffins ( dairy-free, nut-free, egg-free)

Author: Edible Harmony

Serves: 24

Prep time:  5 mins

Cook time:  20 mins

Total time:  25 mins

Ingredients

• ½ a cup of sweet potato flour (buy here)
• ½ a cup of arrowroot powder
• 2-4 tablespoons of coconut flour
• 2 ripe bananas
• ½ teaspoon of cinnamon
• 1 teaspoon of vanilla
• ¼ teaspoon of nutmeg
• 4 oz apple sauce
• ½ cup of dates
• 1 teaspoon of baking soda
• ¼ cup of flaxseed flour
• ½ coconut milk
• ¼ cup of coconut oil

Instructions

1. Preheat oven to 350 degrees Fahrenheit.
2. Combine all ingredients in a food processor until smooth
3. Let the batter set for 5 minutes
4. Run the food processor for a few seconds
5. Pour the batter in greased or paper lined mini-muffin tins
6. Bake for 20 minutes or until a toothpick inserted in the middle of the muffins comes out dry

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The post Vegan Paleo Banana Mini-Muffins ( dairy-free, nut-free, egg-free) appeared first on Edible Harmony.

This recipe  satisfies a sweet tooth while providing the healthy fats, protein and nutrients from eggs. It is a great dish idea to bring to a breakfast gathering or a brunch picnic or potluck.

For other breakfast ideas, try my paleo chocolate baked “pancake”, stuffed acorn squash, almond flour pancakes, or cream of chocolate.

Ingredients:

3 bananas (divided)
4 eggs
2 tablespoons of coconut flour or 1/4 cup of almond flour
1/4 cup of shredded coconut (optional)
1-2 tbsp of coconut oil
3-4 thin slices of pineapple cut in 4

Preparation:

• Preheat oven to 450 degrees Fahrenheit.
• In a medium bowl mash 2 bananas.
• Mix in the eggs and whisk until very well combined.
• Mix in the flour and shredded coconut.
• In a medium oven-safe skillet heat the coconut oil over medium/high heat.
• Arrange the pineapple slices in the skillet and cook for 1-2 minutes.
• Reduce heat to medium/low.
• Pour the egg/banana mixture over the pineapple slices.
• Slice the remaining banana and arrange the slices on top of the egg mixture.
• Cook uncovered until the middle of the frittata is cooked.
• With a butter knife, cut 3 to 4 small slits in the frittata to allow some of the moisture from the pineapple to evaporate.
• Put frittata in the oven and cook until the egg is fully cooked.
• Turn the broiler on to brown the top (optional).

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Tropical Frittata

Author: Edible Harmony

Cuisine: Paleo Primal

Recipe type: Breakfast

Serves: 3-4

Prep time:  10 mins

Cook time:  15 mins

Total time:  25 mins

Ingredients

• 3 bananas (divided)
• 4 eggs
• 2 tablespoons of coconut flour or ¼ cup of almond flour
• ¼ cup of shredded coconut (optional)
• 1-2 tbsp of coconut oil
• 3-4 thin slices of pineapple cut in 4

Instructions

1. Preheat oven to 450 degrees Fahrenheit.
2. In a medium bowl mash 2 bananas.
3. Mix in the eggs and whisk until very well combined.
4. Mix in the flour and shredded coconut.
5. In a medium oven-safe skillet heat the coconut oil over medium/high heat.
6. Arrange the pineapple slices in the skillet and cook for 1-2 minutes.
7. Reduce heat to medium/low.
8. Pour the egg/banana mixture over the pineapple slices.
9. Slice the remaining banana and arrange the slices on top of the egg mixture.
10. Cook uncovered until the middle of the frittata is cooked.
11. With a butter knife, cut 3 to 4 small slits in the frittata to allow some of the moisture from the pineapple to evaporate.
12. Put frittata in the oven and cook until the egg is fully cooked.
13. Turn the broiler on to brown the top (optional).

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The post Tropical Frittata appeared first on Edible Harmony.

Preparing the actual stuffing takes less than 5 minutes and the baking time is only 10 to 15 minutes depending on the size of the mushrooms. I usually make them with regular cream cheese but I am providing a dairy-free option as well.

For other quick appetizer ideas check out my bacon wrapped dates, chicken cucumber cups or my garlic Dijon bacon-wrapped scallops.

 Ingredients:

10 – 12 ounces of medium-sized white mushrooms
½ lb of nitrate-free breakfast style ground sausage
1 tbsp of coconut oil, lard, or butter (optional)
1 tbsp of fresh sage, finely chopped
Red pepper flakes to taste
6 ounces of cream cheese OR  for a dairy-free version use 1 cup of raw cashews, ½ cup of water, salt to taste and 1 tbsp of apple cider vinegar

Preparation:

• If using cashew cheese, soak the cashews in 1 ½ -2 cups of water for 2 hours, drain and put the cashews in a high power blender or food processor, add the vinegar, ½ cup of water and salt and blend until creamy
• Preheat oven to 400 degrees Fahrenheit.
• In a medium skillet cook the sausage until well done, breaking it down into small pieces. If necessary add the oil to prevent it from sticking to the pan.
• Remove from heat and mix in the sage, red pepper flakes and cream cheese or cashew cheese.
• Rinse and dry the mushrooms and remove the stems.
•  Stuff the mushroom caps with the sausage/cheese mixture.
• Arrange over a cookie sheet or baking dish.
• Bake for 10-15 minutes or until mushrooms are soft.

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Sage Sausage Stuffed Mushrooms

Author: Edible Harmony

Ingredients

• 10 – 12 ounces of medium-sized white mushrooms
• ½ lb of nitrate-free breakfast style ground sausage
• 1 tbsp of coconut oil, lard, or butter (optional)
• 1 tbsp of fresh sage, finely chopped
• Red pepper flakes to taste
• 6 ounces of cream cheese OR for a dairy-free version use 1 cup of raw cashews, ½ cup of water, salt to taste and 1 tbsp of apple cider vinegar

Instructions

1. If using cashew cheese, soak the cashews in 1 ½ -2 cups of water for 2 hours, drain and put the cashews in a high power blender or food processor, add the vinegar, ½ cup of water and salt and blend until creamy
2. Preheat oven to 400 degrees Fahrenheit.
3. In a medium skillet cook the sausage until well done, breaking it down into small pieces. If necessary add the oil to prevent it from sticking to the pan.
4. Remove from heat and mix in the sage, red pepper flakes and cream cheese or cashew cheese.
5. Rinse and dry the mushrooms and remove the stems.
6. Stuff the mushroom caps with the sausage/cheese mixture.
7. Arrange over a cookie sheet or baking dish.
8. Bake for 10-15 minutes or until mushrooms are soft.

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I made this celery root puree for a small gathering I hosted a couple of weeks ago and it was a total success. I made a double batch of this for our party of 8 and it was the first dish to disappear. It was delicious, but maybe it became so popular that night, because of the conversation it ignited about its aphrodisiac and stamina building properties.

Celery root is a very neglected and underestimated vegetable. I personally know very few people who have actually tried it in spite of it being available at most supermarkets in my area. I know it is ugly, bulky, wrinkly and a little unappealing, but it is quickly becoming one of my favorite root vegetables and a great substitute for potatoes in many dishes.

Celery root, also known as “celeriac” is rich in vitamin A, B6, C, K and E, carotene riboflavin, calcium, magnesium, phosphorus, an excellent source of potassium and dietary fiber. It is mostly known as a natural aphrodisiac, but it is also recommended to people who suffer from various digestive problems, including ulcers, gastritis, indigestion, etc.

You can use celery root to replace the cauliflower in my shepherds pie, no-potato salad  or make fries with them.

Ingredients:

1 medium celery root
½ head of cauliflower
2 tbsp of  ghee, grass-fed butter or 1 tbsp of olive oil
1 fresh garlic clove or 4 roasted ones
salt and pepper to taste

Preparation:

• Peel the celery root and cut into large cubes
• Cut the cauliflower into florets
• Steam or boil the celery root and cauliflower until very tender.
• Drain and transfer to a food processor or high power blender
• Add the garlic, salt, and pepper and puree. If you don’t have a food processor you can use an immersion blender or if all the ingredients are very tender you can use a potato masher but the puree might be a little “stringy”
• Serve and enjoy

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Celery Root Puree

Author: Edible Harmony

Cuisine: Paleo/ Primal/ Gluten-free

Recipe type: Sides

Serves: 4-6

Prep time:  15 mins

Cook time:  20 mins

Total time:  35 mins

Ingredients

• 1 medium celery root
• ½ head of cauliflower
• 2 tbsp of ghee, grass-fed butter or 1 tbsp of olive oil
• 1 fresh garlic clove or 4 roasted ones
• salt and pepper to taste

Instructions

1. Peel the celery root and cut into large cubes
2. Cut the cauliflower into florets
3. Steam or boil the celery root and cauliflower until very tender.
4. Drain and transfer to a food processor or high power blender
5. Add the garlic, salt, and pepper and puree. If you don’t have a food processor you can use an immersion blender or if all the ingredients are very tender you can use a potato masher but the puree might be a little “stringy”
6. Serve and enjoy

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The post Celery Root Puree appeared first on Edible Harmony.

A few ingredients on the list are optional. The spinach gives it a darker green color without really changing the taste, the avocado makes it creamier, and the peppermint extract gives it a stronger mint taste, but you can omit any of these ingredients and the recipe will still work. You can either make your own chocolate chips or buy a good quality kind. I like Enjoy Life chocolate chips because they are dairy-free and soy-free (See link at the bottom of the recipe)

If you are looking for a nut-free crust use the crust I used for my pumping cheese cake and add cacao powder to it. For other dessert ideas try my strawberry rhubarb pie, chocolate chip cookies or apple-fig crumble

Ingredients For The Crust:

2 ½ cups of almond flour

1/2  cup of unsweetened cacao powder

¼ cup of coconut oil

¼ cup of coconut flour

¼ cup of honey

1 egg

½ tsp of baking soda

Ingredients For The Ice Cream:

28 ounces of full fat canned or homemade coconut milk

1 cup of loosely packed fresh mint leaves

½ cup of mashed avocado

1 cup of Enjoy life chocolate chips or homemade chocolate chips (See recipe below)

Sweetener to taste (I used ¼ cup of raw honey and 20 drops of liquid stevia

Optional ingredients: 1 cup of loosely packed spinach leaves (for a greener color), ½ tsp of peppermint extract (for a stronger mint taste)

Preparation:

• Preheat oven to 350 degrees Fahrenheit.
• Using a food processor combine all the ingredients for the crust and run until fine crumbs are formed.
• Pressing the dough down with your fingers, line the inside of a pie crust.
• Bake for 15 minutes, allow to cool down and refrigerate.
• Using a blender combine all the ingredients for the ice cream together, except the chocolate chips.
• Put the mixture in an ice cream maker and follow the manufacturer’s instructions.
• When the ice cream is done add ¾ cups chocolate chips and run the ice cream machine for one more minute to mix in the chips.
• Pour the ice cream inside the cold pie crust and using a spatula or the back of a spoon press it down into the mold and flatten the top.
• Melt the remaining chocolate chips and  pour over the ice cream pie to decorate (optional).
• Freeze the pie for at least an hour before serving, depending on your freezer temperature you may have to let the pie thaw 5-10 minutes before cutting

Optional Homemade chocolate chips

½ cup of coconut oil

¼ cup of cacao butter

1/3 cup of unsweetened cocoa powder or raw cacao powder

Sweetener to taste ( I used 2 tbsp of raw honey and  5 drops of liquid stevia)

Preparation:

• Gently melt all the ingredients together.
• Pour the fixture over a parchment paper lined plate.
• Freeze until the chocolate is hard and cut into small cubes.

The post Chocolate Mint Ice Cream Pie (grain-free and dairy-free) appeared first on Edible Harmony.

One of the biggest complaints about following a grain-free diet is that the alternative flours, such as almond flour or coconut flour tend to be somewhat expensive, so making pancakes or desserts while on a budget is hard to do. This recipe is absolutely budget-friendly. Breakfast for four costs me under $3. The pancakes were sweet enough that we really didn’t need or miss any pancake syrup or alternative sweetener.

A few variations can be easily made to these 2 ingredient flour-less pancakes, adding baking soda would make them fluffier and adding coconut or almond flour should make them thicker. Cinnamon, raisins, chopped nuts, shredded coconut, or chocolate chips can also be added to the recipe.

For other breakfast treat ideas try my almond flour pancakes, chocolate banana baked pancake, cream of chocolate, breakfast porridge, or my family’s favorite breakfast, the famous banana scramble.

Ingredients:

1 medium ripe banana
2 eggs

Preparation:

• Using a blender or a bowl and a fork mash and combine the ingredients together until a batter is formed and most of the banana lumps disappear.
• In a large skillet over medium heat pour the batter to make the pancakes, grease the pan with coconut oil or butter if necessary.
• When the pancakes are starting to set and bubble on the top, turn and cook them on the other side.
• Serve as is or with your favorite syrup

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2 Ingredient Flour-less Pancakes

Author: Edible Harmony

Cuisine: Paleo

Recipe type: Breakfast

Ingredients

• 1 medium ripe banana
• 2 eggs

Instructions

1. Using a blender or a bowl and a fork mash and combine the ingredients together until a batter is formed and most of the banana lumps disappear.
2. In a large skillet over medium heat pour the batter to make the pancakes, grease the pan with coconut oil of butter if necessary.
3. When the pancakes are starting to set and bubble on the top, turn and cook them on the other side.
4. Serve as is or with your favorite syrup

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The post 2 Ingredient Flour-less Pancakes appeared first on Edible Harmony.

This Asian-inspired Ginger Lemon Sea Bass can easily be used with any other kind of fish filet. I cook it in boiling water inside a foil “pocket”, but I first line it in parchment paper to avoid aluminum coming in direct contact with my food.

One of the downsides of cooking fish is the lingering smell in the house, but with this cooking method most of the smell is contained in the pocket. This recipe can be baked as well, cutting the cooking time down by 5 to 10 minutes, but it is a little bit more dry that way and the flavors do not seal in the same.

For other fish recipe ideas try my almond crusted pan-fried fish with garlic butter, sage salmon or my salmon pesto pasta

Ingredients:

1 lb of sea bass, cut into 2 or 3 pieces
2 tbsp of coconut aminos (soy sauce replacement)
1 tbsp of sesame oil
2 tsp of fresh ground ginger
3-4 lemon slices
salt to taste
red pepper flakes to taste (optional)

Preparation:

• Place the fish on a piece of parchment paper.
• Spread the ground ginger evenly over the fish.
• Pour the sesame oil and coconut aminos over it.
• Sprinkle some salt and red pepper flakes.
• Place the lemon slices on top of the fish.
• Fold the parchment paper over the fish, and make a pocket sealing in the marinade.
• Place the parchment paper pocket over a piece of aluminum foil and make another sealed pocket, packing sure that the opening fold is on the top.
• In a large bottom pot bring about an inch of water to a boil.
• Put the fish “pocket” in the pot, making sure that the water cannot get inside.
• Cover lower the heat to medium and cook for about 20 minutes or until the fish flakes easily with a fork. Cooking time varies depending on the thickness of the fish. If you are only wrapping the fish in foil and not using the parchment paper, the cooking time will be much shorter.
• Serve as is or with some lemon juice over it.

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Ginger Lemon Sea Bass

Author: Edible Harmony

Cuisine: Paleo

Recipe type: Entree

Serves: 3

Prep time:  5 mins

Cook time:  20 mins

Total time:  25 mins

Ingredients

• 1 lb of sea bass, cut into 2 or 3 pieces
• 2 tbsp of coconut aminos (soy sauce replacement)
• 1 tbsp of sesame oil
• 2 tsp of fresh ground ginger
• 3-4 lemon slices
• salt to taste
• red pepper flakes to taste (optional)

Instructions

1. Place the fish on a piece of parchment paper.
2. Spread the ground ginger evenly over the fish.
3. Pour the sesame oil and coconut aminos over it.
4. Sprinkle some salt and red pepper flakes.
5. Place the lemon slices on top of the fish.
6. Fold the parchment paper over the fish, and make a pocket sealing in the marinade.
7. Place the parchment paper pocket over a piece of aluminum foil and make another sealed pocket, packing sure that the opening fold is on the top.
8. In a large bottom pot bring about an inch of water to a boil.
9. Put the fish “pocket” in the pot, making sure that the water cannot get inside.
10. Cover lower the heat to medium and cook for about 20 minutes or until the fish flakes easily with a fork. Cooking time varies depending on the thickness of the fish. If you are only wrapping the fish in foil and not using the parchment paper, the cooking time will be much shorter.
11. Serve as is or with some lemon juice over it.

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The post Ginger Lemon Sea Bass appeared first on Edible Harmony.

Somebody please ban me from making this highly addictive, Paleo Salted “Caramel” Dip again. We started by dipping the only two apples we had left, moved on to our last pear and then just used our finger to scoop out the rest.

This dip is dairy-free, refined sugar-free and it took me less than 5 minutes to make. I have a Vitamix blender so it makes blending dates a little bit easier. However, if you are using a regular blender you may have to soak the dates in the coconut milk for an hour or so to soften them. A few variations can be easily made to this recipe: you can add a little bit of cinnamon, or omit the salt and add unsweetened cocoa powder or raw cacao powder. Also, since dates are already sweet, you can omit the maple syrup and decrease the amount of salt. Another option is you can also replace it for raw honey as well, but ultimately, the maple syrup is what gives it the caramel taste.

I know that lately it seems like all I eat are desserts. Honestly, I only have a treat once or twice per week, but lately my meals haven’t really been very elaborate, I usually just throw whatever vegetables and meat I have into a pot or slow cooker with some spices and make stews or soup. Nothing blog worthy! Although last night I made the best red wine braised oxtail with a garlic-celery root puree, but by judging everyone’s reaction over the liver recipe I posted a few months back, I am assuming that not a lot of people are interested in these cuts of meat. Right?

For other sweet dips try my rawtella, lemon curd or pumpkin butter

Ingredients
1/2 cup dates, packed (about 12 deglet dates)
1/2 cup of full fat coconut milk, BPA free canned or homemade
2 tbsp of maple syrup
1 tbsp of coconut oil
1/3 to 1/2 tsp of sea salt

Preparation:

• Soak the dates in the coconut milk for about an hour, if you have a high power blender you can skip this step.
• Put the dates, salt, coconut oil, maple syrup and half of the coconut milk in a blender, and turn it on medium speed, start pouring the coconut milk until you get desired consistency. You may not need to add all the coconut milk.
• For a thinner dip add more coconut milk.

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