Egg casseroles are terrific when you’re in a time crunch. They come together easily, are large enough to feed a crowd and taste as good at dinnertime as they do for breakfast.

Unfortunately, most of the traditional recipes are full of starchy potatoes and breakfast meats — not exactly a vegetarian-friendly meal.

Luckily, now you’ve got this vegetarian egg casserole in your back pocket. You won’t miss the meat here.

Instead, you’ll get a hefty serving of veggies drizzled in coconut oil and topped with eggs, then all baked to perfection.

Key Ingredients

This egg bake casserole is not only vegetarian-friendly, but it’s loaded with healthy ingredients. Here are some of the main players in this egg breakfast casserole:

• Sweet potatoes: Using sweet potatoes instead of white potatoes adds an extra dose of vitamins and antioxidants — plus they’re delicious.
• Goat milk: It’s a great alternative to cow’s milk for people who are mildly lactose intolerant and tastes great, too.
• Eggs: You can’t make any egg casserole without the eggs, and that’s great because the health benefits of eggs are numerous. High in protein and vital minerals, eggs can benefit heart, eye, brain and skin health.
• Pepper: This recipe calls for both red bell peppers and black pepper. Bell pepper nutrition provides a plentiful amount of vitamin C, vitamin A and B vitamins. Meanwhile, black pepper benefits immunity, the gut, the brain, blood pressure and so much more.
• Vegetables: The veggie combination of broccoli, onion, spinach, tomato and zucchini replaces often unhealthy breakfast meats to provide a nutritional boost you simply can’t beat. Of course, you can utilize whatever vegetables you prefer or have on hand, and chances are whichever ones you use, they’ll be loaded with good-for-you vitamins and minerals.

Let’s make this vegetarian egg casserole!

How to Make a Vegetarian Egg Casserole

Start by cranking the oven to 400 degrees Fahrenheit and greasing your casserole pan with coconut oil. Then toss the diced sweet potatoes in there, and drizzle the melted coconut oil, salt and pepper over them.

Bake the sweet potatoes for about 25 minutes or until they’re tender when poked with a fork. Roasting the sweet potatoes before making the casserole adds a whole extra dimension of flavor to this vegetarian egg casserole recipe.

When the potatoes are ready, remove the dish from the oven, and add your veggies. Broccoli, bell peppers, onions, tomatoes and zucchini all make an appearance here.

This is a colorful casserole that bursts with flavor and good-for-you nutrients. I love this vegetable combo, but if you have something different in the refrigerator, add it in.

Once the veggies are mixed in with the potatoes, layer the leafy green spinach on top. Then, in a mixing bowl, whisk the eggs until they’re lighter in color, and then stir in the goat’s milk.

Once the milk and eggs are stirred together, pour the mixture over the vegetables, and season to taste. Then slide the whole casserole into the oven, and bake for 50–55 minutes, until the top is set and the egg has cooked through.

Hands off, though! Give the casserole five to 10 minutes to cool before slicing it up and enjoying.

I really love this vegetarian egg casserole. It’s so hearty and versatile: You can sub in your favorite type of milk, swap in different vegetables or experiment with fresh herbs.

It’s hard to mess up this easy egg casserole dish. Enjoy!

Other Flavorful Egg Dishes

• Eggs Benedict Recipe with Asparagus
• Breakfast Salmon Egg Bake
• Veggie Omelet
• Turmeric Eggs
• Shakshuka

Vegetarian Egg Casserole Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 35 minutes
• Yield: 12
• Diet: Gluten Free

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This vegetarian egg casserole is great when you’re in a time crunch. You get a hefty serving of veggies drizzled with coconut oil and eggs.

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Ingredients

• 1 large sweet potato, peeled and diced
• 1 tablespoon coconut oil, melted
• 1/2 teaspoon Himalayan pink salt
• 1 teaspoon black pepper
• 2 cups chopped broccoli
• 1 medium red bell pepper, diced
• 1/2 large red onion, diced
• 4 Roma tomatoes, diced
• 1 medium zucchini, diced
• 2 cups spinach, chopped
• 10 eggs
• 1/4 cup goat milk (or substitute almond milk)
• salt and pepper to taste

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Instructions

1. Heat the oven to 400 F.
2. Grease a 9 x 13-inch casserole dish with coconut oil. In the casserole dish, toss the diced sweet potatoes with the melted coconut oil, pink salt and pepper until the potatoes are well-coated.
3. Bake the sweet potatoes for 25 minutes (or until fork tender).
4. Remove the casserole dish from the oven and add the broccoli, bell pepper, onion, tomatoes and zucchini.
5. Stir to mix.
6. Spread the chopped spinach over the top of the vegetables.
7. In a medium mixing bowl, whisk the eggs until they’re lighter in color.
8. Stir in the goat milk.
9. Pour the egg mixture over the vegetables and season with salt and pepper to taste.
10. Bake the casserole for 50–55 minutes, until the top is golden and set.
11. Allow the casserole to cool for 5–10 minutes before serving.

Notes

• If you don’t have all these veggies on hand, you can use whatever delicious, nutritious vegetables you have and customize this recipe to your tastes.
• Swap the goat milk for your favorite type of milk, such as almond milk.
• Experiment with different herbs and spices to vary the flavor.

• Prep Time: 15 min
• Cook Time: 80 min
• Category: Breakfasts
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 150g
• Calories: 98
• Sugar: 3.5g
• Sodium: 168mg
• Fat: 5.1g
• Saturated Fat: 2.3g
• Unsaturated Fat: 2.8g
• Trans Fat: 0g
• Carbohydrates: 7.4g
• Fiber: 1.8g
• Protein: 6.3g
• Cholesterol: 137mg

The post Vegetarian Egg Casserole Recipe appeared first on Dr. Axe.

If your familiarity with sweet potatoes is limited to roasting them or eating them as a Thanksgiving side dish, you’re in for a treat with my easy sweet potato hash browns recipe. A delicious, healthy alternative to traditional greasy potato hash browns, these sweet potato hash browns are an excellent breakfast dish.

Served solo or alongside eggs and beef or turkey bacon, it’s a tasty way to kick off your day with nutrients. Let’s do it!

Nutrition Facts

One serving of these delicious sweet potato hash browns contains 188 calories. Macros are 32 grams of carbohydrates, 5 grams of fat and 4 grams of protein.

Because of the sweet potato ingredient, this recipe is extremely high in vitamin A. One serving provides 21,491 IU of vitamin A, which is a whopping 921 percent of your daily value requirement.

How to Make Sweet Potato Hash Browns

This recipe really isn’t hard to make at all. You’re going to be using raw — not roasted — sweet potatoes, which really cuts down on overall recipe time. Once you have your potatoes grated in a bowl, you basically just combine all of the ingredients on the stovetop and to finish it off, give it a little time in the oven to create a roasted sweet potato finish that is crispy and absolutely delicious.

Start by peeling and grating two pounds of sweet potatoes. If possible, check out your local farmer’s market for fresh, organic varieties.

After peeling, use a grater to create sweet potato shreds. Look at that terrific orange color!

Toss in your chopped onion and garlic cloves and, of course, those finely grated sweet potatoes into a heated skillet with two tablespoons of coconut oil or ghee. Don’t forget to season to taste with sea salt and pepper.

Sauté all the fixings for 10 to 15 minutes on the stovetop, until the potatoes are tender and the onions are translucent.

Transfer the mixture to a baking pan and brush with an egg wash.

Pop it in the broiler for about five minutes, or until the potatoes have reached your desired crispiness.

See how easy this sweet potato hash brown recipe is? Try it on a leisurely weekend to enjoy with the family.

Accompanying Breakfast Dishes

Wondering what else you can serve along with these hash browns for a really satisfying and savory breakfast? You actually have a lot of options! Here are just some of the healthy breakfast items you may want to consider:

• Eggs Benedict with Easy Hollandaise Sauce
• Turmeric Eggs
• Breakfast Salmon Egg Bake
• Sausage and Egg Casserole
• Veggie Omelet
• Huevos Rancheros
• Sage Chicken Breakfast Patties
• Turkey Breakfast Sausage

Other Sweet Potato Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Hash
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Hash Browns Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 6
• Diet: Gluten Free

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Most hash browns are made with white potatoes and canola oil. Up the nutrients and good health by using sweet potatoes, healthy fats plus onion and garlic. These will be a hit!

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Ingredients

• 2 tablespoons coconut oil or ghee
• 1 onion, chopped
• 2 cloves garlic, chopped
• 2 pounds sweet potatoes (approximately 6 medium-sized), peeled and grated
• egg wash (1 egg beaten with 1 tablespoon of water)
• sea salt and black pepper to taste

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Instructions

1. In a large skillet over medium-high heat, add the coconut oil and onions. Season with salt and pepper. Stir for a couple of minutes.
2. Add in the garlic and grated sweet potatoes.
3. Sauté for 10–15 minutes until sweet potatoes are tender and onions are translucent.
4. Transfer the sweet potato mixture to a baking pan and brush with the egg wash.
5. Broil on the top rack in the oven for five minutes, or until potatoes have reached your desired crispiness. They should be just a little browned on top.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (183 g)
• Calories: 188
• Sugar: 7.1 g
• Sodium: 191 mg (13% DV)
• Fat: 5.3 g
• Saturated Fat: 4.2 g
• Unsaturated Fat: 0.8 g
• Trans Fat: 0 g
• Carbohydrates: 32.5 g
• Fiber: 4.9 g
• Protein: 3.6 g
• Cholesterol: 27 mg

The post Sweet Potato Hash Browns Recipe appeared first on Dr. Axe.

The only downside is that many pumpkin recipes are full of flour, making them a no-no for people avoiding or unable to tolerate gluten. While you can sometimes find gluten-free versions of the same foods, they’re often packed with sugar to make up for the loss in texture. But that’s not the case at all when it comes to this easy gluten-free pumpkin bread with almond flour and coconut flour.

With this recipe, we were determined to make a flavorful, gluten-free pumpkin bread with coconut flour and almond flour that was moist and fluffy, which is the best part of any homemade bread. It also features great macros, with 12 grams of carbs, 15 grams of healthy fats and 6 grams of protein per 200 calorie slice. We think it’s safe to say this Paleo pumpkin bread is a success.

Key Ingredients

Though pumpkin has just hit its stride in the last few years, it’s always been fantastic for your health. Its rich orange color means it’s packed with beta-carotene, an antioxidant that converts to vitamin A once consumed. The vitamin help keep the immune system in shape, preserve vision and keep our skin looking great.

Pumpkin is also a top fiber food, making it a more satiating food choice. And it’s full of potassium, which is key to keeping our bodies hydrated and our organs working properly. While you can use fresh pumpkin, canned pumpkin is super convenient and versatile — plus chock-full of nutrients, including vitamin A.

Now let’s talk about this gluten-free pumpkin bread. It’s likely you have all the ingredients already on hand.

Instead of white flour, we’ll use almond flour and coconut flour. This is such an awesome flour blend because they’re both high in fiber, low in sugar and easily digested — no tummy issues with these.

A lot gluten-free recipes call for xanthan gum, but you don’t even need it for this yummy pumpkin loaf.

Instead of refined sugar, we’ll sweeten this healthy pumpkin bread with maple syrup, which is lower on the glycemic scale than regular granulated sugar, so it won’t send you on a sugar crash. With coconut oil and spices rounding out the ingredients list, you can whip this gluten-free pumpkin bread up in just minutes with minimal effort.

This easy pumpkin bread is good for breakfast or to serve alongside a cup of coffee or tea. Even better? Serve it alongside our pumpkin spice latte. You might find yourself making loaves quite frequently!

Nutrition Facts

One serving of this amazing pumpkin bread contains about:

• 201 calories
• 11.6 grams carbohydrates
• 2.6 grams fiber
• 6.1 grams sugar
• 5.6 grams protein
• 15 grams fat
• 209 milligrams sodium (9 percent Daily Value (DV)*)
• 62 milligrams cholesterol
• 1,608 international units vitamin A (32 percent DV*)
• 6 micrograms vitamin D (29 percent DV*)
• 1 milligram iron (4 percent DV*)
• 23 milligrams calcium (2 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make Gluten-Free Pumpkin Bread

Let’s talk about how to make this pumpkin loaf. First, you’ll want to have some helpful kitchen tools on hand, including a whisk, or fork, and a spatula. Also, make sure your oven is preheated to 325 degrees Fahrenheit.

This recipe is so simple — all you basically have to do is mix the wet ingredients together, add all of the dry ingredients and mix again. Now you can pour the mixture into a greased pan, and in 60 minutes tops, your delicious gluten-free pumpkin bread will be ready for you to eat!

You can also add some gluten-free dark chocolate chips or nuts to this recipe if that sounds good to you.

Let’s get started. Preheat the oven to 325 F, then add all the wet ingredients into a bowl.

That includes the pumpkin puree, maple syrup, coconut oil and eggs. Mix together with a whisk.

Add the dry ingredients to the wet ingredients. Stir until well-combined.

Once that’s done, pour the gluten-free pumpkin bread mixture into a greased loaf pan or glass dish. (Try greasing with coconut oil.)

You’ll probably have to smooth down the top of your bread with a spatula before putting in the oven.

Then bake the bread for 45–60 minutes. Test to see if it’s ready by inserting a toothpick. If it comes out clean, it’s ready. Still some dough on the toothpick? Keep it cooking!

Let the bread cool for 15 minutes or so before slicing and serving warm.

You can serve this pumpkin bread with grass-fed butter, but it’s delicious all on its own, too. You can also add more pumpkin flavor by spreading on some homemade pumpkin butter or pumpkin marmalade.

Other Pumpkin Recipes

• Pumpkin pie oatmeal
• Blueberry pumpkin pancakes
• Toaster pastry with sugar pumpkin filling
• Pumpkin cashew soup
• Pumpkin bars
• Pumpkin pie cheesecake
• Vegan pumpkin pie ice cream

Gluten-Free Pumpkin Bread Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 25 minutes
• Yield: 8-10
• Diet: Gluten Free

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Description

This gluten-free pumpkin bread recipe is soft, sweet and satisfying. The fluffy texture melts in your mouth with a rich pumpkin flavor.

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Ingredients

• 1 cup almond flour
• ¼ cup coconut flour
• ½ teaspoon sea salt
• ½ teaspoon baking soda
• 1 teaspoon cinnamon
• ½ teaspoon pumpkin pie spice
• ¾ cup pumpkin
• ¼ cup maple syrup
• ¼ cup melted coconut oil
• 3–4 eggs

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Instructions

1. Preheat oven to 325 F.
2. Combine all wet ingredients in a bowl. Mix.
3. Add the dry ingredients to the wet ingredients. Stir until well-combined.
4. Pour the mixture into a greased loaf pan. Bake for 60 minutes. (Check at 50 minutes, as some ovens vary in temperature.)

Notes

• For sweetness, you can swap any natural sweetener if you don’t care for maple syrup.
• Add dark chocolate chips and/or nuts for added taste if you choose.

• Prep Time: 25 min
• Cook Time: 60 min
• Category: Snacks
• Method: By hand
• Cuisine: American

Nutrition

• Serving Size: 1 slice
• Calories: 201
• Sugar: 6.1g
• Sodium: 209mg
• Fat: 15g
• Saturated Fat: 6.9g
• Unsaturated Fat: 8.1g
• Trans Fat: 0g
• Carbohydrates: 11.6g
• Fiber: 2.6g
• Protein: 5.6g
• Cholesterol: 62mg

The post Gluten-Free Pumpkin Bread Recipe appeared first on Dr. Axe.

Best Ingredients

One of my favorite muffin combos are bananas and nuts, like this easy Paleo banana nut muffin recipe. They’re a terrific way to use up over-ripe bananas and come together easily. These grain-free muffins are made with heart-healthy almond flour, which is loaded with vitamin E, and a gluten-free sprouted flour blend. You can either make these a vegan recipe by using ground flax instead of eggs.

And the nutrition in these is second to none. Nutrition-rich bananas are a healthy option for people who don’t have a form of insulin resistance; because they’re quite high in carbs and sugar, you should avoid them if you do.

But for the rest of us, bananas are low in fat and provide a quick energy boost, making them (and these muffins!) a great after-workout snack. They’re also full of potassium and fiber. In fact, just one banana contains about 10 percent of your daily recommended amount. Eating enough fiber keeps your digestive system running smoothly and helps you feel full longer.

And let’s not forget about the nuts in these banana muffins! Walnuts are loaded with omega-3 fatty acids, which are awesome for reducing inflammation, improving circulation and controlling blood sugar. They’re also known to fight depression and improve brain health. You could also use any other nuts you have on hand, like pecans or cashews; you’ll still get those nutty benefits.

How to Make Banana Nut Muffins

Do you know how to make banana nut muffins? Get ready to bake your favorite banana nut muffins ever!

Start by preheating the oven to 350 F. Grease a muffin tray or line them with paper muffin cups.

Melt the butter in a small saucepan. Then add it and all the other ingredients into a large bowl and mix.

Next, fill the muffin cups cups 2/3 of the way full, as the muffin tops will puff up during baking. Add the extra bananas and crushed walnut topping to the top of the muffins.

Bake the muffins for 15–18 minutes. These easy banana muffins are ready!

Have one with your morning coffee, grab one to enjoy as a mid-afternoon snack or nibble on one after dinner.

Other Healthy Muffins to Make

• Paleo muffins
• Apple cinnamon muffins
• Lemon poppy seed muffins
• Blueberry muffins
• Berry muffins
• Chocolate banana muffins
• Bran muffins with raisins

Banana Nut Muffins Recipe

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• Author: Dr. Josh Axe
• Total Time: 23 minutes
• Yield: 12
• Diet: Gluten Free

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Many people avoid muffins because they can be a calorie bomb without protein. Well, these banana nut muffins are only 244 calories and offers 5 grams of protein next to only 25 grams of carbs.

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Ingredients

• ½ cup unsalted butter, melted and cooled slightly (or vegan butter)
• 1 cup almond flour
• 1 cup gluten-free sprouted flour blend (brown rice, oat and sorghum blend) or Paleo flour
• 1 teaspoon cinnamon
• ½ teaspoon salt
• 2 teaspoons baking soda
• 2 eggs (or 2 flax eggs: 1/4 cup water + 2 tablespoons ground flax)
• ¼ cup water
• ½ cup maple syrup
• 2 very ripe bananas, mashed
• ½ cup walnuts, crushed

Toppings

• 1 banana, cut in half and thinly sliced
• handful of crushed walnuts

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Instructions

1. Preheat oven to 350 F.
2. Melt the butter in a small pan.
3. Mix all ingredients in a large bowl.
4. Fill greased or paper-lined muffin cups 2/3 full.
5. Add banana slice and walnuts and bake for 15–18 minutes.

• Prep Time: 5 min
• Cook Time: 18 min
• Category: Snacks, Breakfasts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 muffin (87 g)
• Calories: 244
• Sugar: 12.1 g
• Sodium: 320 mg (21% DV)
• Fat: 15.1 g
• Saturated Fat: 5.7 g
• Unsaturated Fat: 8.5 g
• Trans Fat: 0.3 g
• Carbohydrates: 25.3 g
• Fiber: 3.2 g
• Protein: 5 g
• Cholesterol: 48 mg

The post Banana Nut Muffins Recipe appeared first on Dr. Axe.

Apple treats always seem really complicated. I think it’s because making them requires peeling and coring your apples first. But trust me, the step is worth it when it comes to these Apple Cinnamon Muffins that are both gluten-free and Paleo.

For starters, these muffins are much healthier than anything you’d find in stores. They’re made with Paleo flour, natural maple syrup and two of my favorite versatile ingredients, coconut oil and cinnamon. They’re yummy enough for dessert, but good as a mid-afternoon snack or quick breakfast on the go, too.

Clocking in a 138 calories, 23 grams of complex carbohydrates and only 4 grams of healthy fats (coconut oil, eggs and the almond/coconut flour part of the Paleo blend), each apple cinnamon muffin will power you through your day. Best of all, they are super easy to make.

Key Ingredients

Apples: Of course, these are No. 1 for this recipe. This fiber-loaded, low-glycemic fruit can help lower disease-causing inflammation, improve heart health and help you better manage your weight.

Cinnamon: Did you know that researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels? Cinnamon also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.

Paleo flour: To make a quality Paleo apple muffin, you’ve got to have the right flour mixture. Going with just coconut flour, for example, won’t work. You need a blend like my own Paleo flour mix with almond, arrowroot, tapioca and coconut flours — it’s both grain-free and gluten-free. You can also easily find a Paleo flour these days, as even King Arthur and Bob’s Red Mill makes their own variety.

How to Make Apple Muffins

Start by preheating the oven to 300 F and lining a muffin tin with liners. Then mix the Paleo flour, baking soda, salt and chopped apple in a bowl.

Melt the coconut oil in small pan on the stovetop. In a different bowl, combine the coconut oil, cinnamon, maple syrup, eggs and applesauce.

Combine the two bowls and mix them until they’re just combined; you don’t want to overmix the dough in these gluten-free apple muffins. Fill each of the liners with a scoop nearly all the way full. (Don’t worry, Paleo apple muffins don’t rise like white flour–based muffins do.)

Bake the gluten-free apple cinnamon muffins for 25 minutes or until a toothpick comes out clean. These Paleo muffins require such little prep work that there’s no excuse — get these in the oven!

Other great apple-rich baking goods include an apple galette, apple crisp or apple fritters. Try them, too!

Other Healthy Muffins to Make

• Paleo muffins
• Lemon poppy seed muffins
• Blueberry muffins
• Berry muffins
• Chocolate banana muffins
• Banana nut muffins

 

Print

Apple Cinnamon Muffins Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 12
• Diet: Gluten Free

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These apple muffins are much healthier than anything you’d find in stores. They’re made with Paleo, gluten-free flour, natural coconut sugar, eggs and coconut oil. They’re yummy enough for dessert, but good as a mid-afternoon snack or quick breakfast on the go, too.

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Ingredients

• 2 cups Paleo flour (or use store-bought version)
• 1 teaspoon baking soda
• ½ teaspoon sea salt
• 1 apple, peeled, cored and finely chopped
• 1 cup unsweetened applesauce
• 2 tablespoons coconut oil
• ¼ cup maple syrup
• 3 eggs, beaten
• 2 teaspoons cinnamon

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Instructions

1. Preheat oven to 300 degrees F and fill cupcake pan with liners.
2. Mix flour, baking soda, salt and apples in a bowl.
3. Melt coconut oil over low heat in a small pan on the stove.
4. In a separate bowl, mix coconut oil, maple syrup, eggs and cinnamon with a beater. (Or use a stand-up mixer.)
5. Combine both bowls and mix until just combined.
6. Fill cupcake liners nearly full and bake for 30 minutes.
7. Let the muffins cool for a few minutes before removing from the pan. Let them cool on a cooling rack.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Snacks, Desserts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 muffin (76 g)
• Calories: 138
• Sugar: 6.6 g
• Sodium: 219 mg (15% DV)
• Fat: 3.9 g
• Saturated Fat: 2.4 g
• Unsaturated Fat: 1 g
• Trans Fat: 0 g
• Carbohydrates: 23.6 g
• Fiber: 3 g
• Protein: 4.1 g
• Cholesterol: 41 mg

The post Healthy Apple Cinnamon Muffins Recipe appeared first on Dr. Axe.

It’s time to breathe new life into your morning eggs with this huevos rancheros recipe, a classic and favorite Mexican breakfast dish. It’s an awesome way to kick off your day!

What Are Huevos Rancheros?

Spanish for “rancher’s eggs,” huevos rancheros are a classic Mexican breakfast dish. They’re so simple, in fact, that most Mexican cooks wouldn’t consider them worthy of a recipe. Just lightly fry corn tortillas to heat them up, cook a couple of eggs and top with fresh salsa. Done!

But this huevos rancheros recipe takes things up a notch. To make these more filling, we’ll incorporate grass-fed beef. Red onions add extra flavor, while the jalapeño gives just enough of a spicy kick to wake you up in the morning.

Because everyone likes their eggs a different way, you’ll prepare them however you like and then add them to tortillas and top with your favorite Tex-Mex toppings. I’m talking salsa, avocados, tomatoes, cilantro, hot sauce or whatever you love on your tacos. Best of all, you can stuff everything into Paleo tortillas — perfect if you’re going low-carb or avoiding gluten!

Key Ingredients

Eggs have been vilified for years as increasing cholesterol, but they actually help regulate bad cholesterol. They’re also high in omega-3s, a good type of fat that our bodies require to function properly.

The carotenoids found in eggs help to prevent disease and boost eye health. Their high protein count also makes them a filling food. You might find that you’re not as hungry when you eat eggs.

Grass-fed beef is also fantastic for your health. It has more health benefits than conventionally-raised, grain-fed beef, including more omega-3s, vitamins and antioxidants. Grass-fed beef is packed with conjugated linoleic acid, or CLAs, a fatty acid we have to get through the foods we eat. CLAs have been studied as cancer-fighters and may help to fight heart disease and keep your blood sugar at a healthy level. Plus, grass-fed beef is less likely to be given hormones and antibiotics

Avocados are one of the best providers of healthy fats. Some say they’re the most nutrition-packed food on the planet. Lastly, you must have peppers to complete this huevos rancheros. We used red and green jalapeños, but you can use other types of hot peppers.

Jalapeños contain a compound knowns as capsaicin. This compound gives way to its ability to help you fight cancer, headaches, the common cold, while helping you to lose weight.

All of these ingredients combine to make a perfectly balanced, heart breakfast. Each serving provides 502 calories, with 28 grams of carbohydrates, 30 grams of fat and 30 grams of protein.

How to Make Huevos Rancheros

You’re probably ready to make these huevos rancheros for breakfast (or breakfast at dinner!), and you won’t believe how easy it is.

Start by browning the ground beef in a medium skillet with coconut oil, about 5–7 minutes, stirring occasionally.

Next, add in the onion, jalapeño, cream cheese and spices.

Stir it all up until the onion becomes translucent, then remove the pan from heat.

Heat up four large tortillas in the oven, such 350 F degrees for 2 minutes. You can make your own tortillas beforehand or use the type of tortilla that fits your diet. There are many different types these days. Organic corn tortillas can work well, but you’ll want two to make this dish work, as they tend to be smaller. Sprouted wheat torillas are also a great option.

While your tortillas heat up, make up the eggs. In a separate pan, prepare the eggs the way you like them best. Scrambled or fried are the most common ways for this dish.

Next, place the large tortilla or two smaller corn torillas on the four plates. Simply spoon in the egg portion and then cover with the meat portion followed by fresh tomatoes (pico de gallo is best), sliced avocado and cilantro.

Other Flavorful Egg Dishes

• Eggs Benedict
• Sausage and Egg Casserole
• Shakshuka
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole
• Spinach Quiche

Other Healthy Mexican Dishes

• Chicken enchiladas
• Mexican chicken pozole verde
• Calabacitas
• Carne asada tacos
• Pico de gallo or salsa fresca
• Chicken fajitas
• Steak fajitas

Huevos Rancheros Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4

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When it comes to eggs, we often just go the easy route and scramble, fry or make them into an omelette. Well, try this classic Mexican dish for a more flavorful and fun way to have eggs … and with grass-fed ground beef for a very filling and balanced breakfast.

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Ingredients

• 1 teaspoon coconut oil
• ½ pound grass-fed ground beef
• ½ red onion, diced
• 2 small jalapeños, stem removed, diced (seeds removed)
• 2 tablespoons grass-fed cream cheese
• 1 teaspoon oregano
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 6 large eggs, fried or scrambled

Toppings

• 1–2 fresh tomatoes, diced — or use pico de gallo
• 1 avocado, pitted and sliced
• half a bunch fresh cilantro, chopped

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Instructions

1. In a large skillet, over medium heat, add in coconut oil and grass-fed beef, stirring occasionally until the beef is browned, about 5–7 minutes.
2. Add in the onion, jalapeño, cream cheese, oregano, salt and pepper, stirring until onion becomes translucent and remove from heat.
3. In a separate pan, over medium-low heat, cook the eggs as desired.
4. Heat up tortillas in the oven at 350 degrees for 2 minutes. Try to use Paleo tortillas, organic corn or sprouted wheat tortillas.
5. Place the heated tortilla on four plates, then spoon in the separate eggs and meat dishes. Top with fresh salsa/tomato, avocado and cilantro.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 1 serving (315 g)
• Calories: 502
• Sugar: 4.3g
• Sodium: 687 mg
• Fat: 30 g
• Saturated Fat: 10.3 g
• Unsaturated Fat: 16.7 g
• Trans Fat: 0.5 g
• Carbohydrates: 28.5 g
• Fiber: 8.8 g
• Protein: 30.2 g
• Cholesterol: 336 mg

The post Huevos Rancheros: a Spin on a Classic Mexican Breakfast appeared first on Dr. Axe.

In my eggs Benedict recipe, I use immune-boosting, heart healthy, anti-inflammatory foods like avocado, asparagus and tomato. This low-carb breakfast is also high in healthy fats that are key for maintaining optimal health.

So give this eggs Benedict recipe a try — you’ll never go back to the traditional dish again.

What Is Eggs Benedict?

Eggs Benedict is a classic breakfast dish that usually includes an English muffin, poached eggs, Canadian bacon or ham and hollandaise sauce that’s made with egg yolks, butter and lemon juice. Despite the name, the earliest version of the classic recipe goes back to Delmonico’s Restaurant in Lower Manhattan, so it’s an American creation.

When these ingredients are layered and topped with the buttery hollandaise sauce, it serves as a decadent combination, but it can leave you feeling bloated and tired. That’s because of the refined carbs and processed meat that’s included in the traditional eggs Benedict recipe.

To make this a healthier choice for breakfast or brunch, I brought in some nutritious and beneficial ingredients that will boost your energy levels and even improve your heart and brain health. Now you can enjoy this classic dish without the guilt or consequences!

Best Ingredients

Here’s a quick glance at some of the top health benefits associated with the ingredients in my eggs Benedict recipe:

• Asparagus: Asparagus is full of nutrients, including folic acid, potassium, vitamin B6, vitamin A and vitamin C. It’s also very low in calories and has powerful antioxidant and anti-inflammatory properties.
• Avocado: Avocados are one of the best superfoods to add to your diet. They are packed with essential nutrients, including monounsaturated fats that help to reverse insulin resistance and regulate blood sugar levels. (Try our avocado toast recipe for another spectacular brunch item.)
• Tomato: Tomato nutrition is well researched because of its powerful antioxidants. It’s a high-antioxidant food that is one of the best sources of lycopene, an important phytonutrient.
• Eggs: Eggs have a complete amino acid profile, which means that they are a high-quality source of protein. The health benefits of eggs even include weight loss, which is due to the lutein in eggs.

How to Make Eggs Benedict

The first step to making this healthy eggs Benedict is to make the Hollandaise sauce. Our version is full of healthy fats and a cinch to make.

Start by melting the butter or ghee in a small saucepan over medium-low heat. Then add the melted butter, egg yolks, Dijon mustard, lemon juice, sea salt and water into a high-powered blender. Blend it all up until the hollandaise sauce is well combined.

Next, cook up the asparagus. In a medium-size frying pan, add 1–2 teaspoons of either coconut oil or avocado oil and set your stove to medium heat.

Add 1 bunch of asparagus to the frying pan and let them cook until they’re tender. It should take about 8–10 minutes.

Next, you have to cook your eggs.

To poach an egg, bring 2–3 cups of water to a boil in a small pot. When the water is boiling, gently lower the eggs into the water and allow them to boil for 3 minutes. Then remove the eggs and set them aside so that you can begin assembling your eggs Benedict.

Divide the asparagus on two separate plates. Then slice ¼ tomato and add about 3 slices to each plate, right on top of the asparagus.

Optionally, you can use a big slice of sourdough or Ezekiel bread as the bottom layer, so you’d toast and place that on the plate first.

Now slice ½ avocado and add the slices to each plate, on top of the tomato.

You’e ready to add the eggs on top. When you cut into them, the yolk will break over your veggies, which is really what makes these healthy eggs Benedict so tasty.

Your last step is to drizzle on your homemade Hollandaise.

And just like that, you have a super healthy, figure-friendly, low-carb breakfast or brunch. Enjoy!

Other Flavorful Egg Dishes

• Shakshuka
• Sausage and Egg Casserole
• Breakfast Salmon Egg Bake
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole

Eggs Benedict Recipe

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• Author: Dr. Josh Axe
• Total Time: 27 minutes
• Yield: 2
• Diet: Gluten Free

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Eggs Benedict is one the most luxurious breakfast or brunch recipes. Here’s a recipe that ups the nutrients and makes it even more delicious at the same time.

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Ingredients

Hollandaise Sauce

• 2 tablespoon grass-fed butter or ghee
• 2 egg yolks
• ¼ teaspoon Dijon mustard
• 1 tablespoon lemon juice
• ¼ teaspoon sea salt
• ½ tablespoon water

Eggs Benedict

• 1 bunch asparagus (16 pieces)
• 1–2 teaspoons coconut or avocado oil
• ¼ large tomato, sliced
• ½ avocado, sliced
• 2 eggs, poached
• chives, chopped
• sourdough or Ezekiel bread, toasted (optional)

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Instructions

1. For the Hollandaise sauce, in a small sauce pan, melt the butter or ghee over medium-low heat.
2. Add all the ingredients into a high-powered blender until well combined.
3. In a medium-size frying pan over medium heat, add coconut or avocado oil.
4. Add the asparagus to the frying pan and pan fry until for tender, about 8–10 minutes.
5. In a small pot, bring 2–3 cups of water to a boil.
6. Once boiling, gently lower the eggs into the water and allow to boil for 3 minutes. Remove the eggs once finished and set them aside for assembly.
7. Divide the asparagus on two separate plates and add sliced tomato and avocado on top. Optionally, add toasted bread on the plate first.
8. Add the eggs and drizzle on the hollandaise.
9. Top with chives.

• Prep Time: 15 min
• Cook Time: 12 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (292g)
• Calories: 362
• Sugar: 3.8g
• Sodium: 377mg (25% DV)
• Fat: 31.2g
• Saturated Fat: 11.8g
• Unsaturated Fat: 17.4g
• Trans Fat: 0.5g
• Carbohydrates: 11.6g
• Fiber: 6.4g
• Protein: 12.4g
• Cholesterol: 379mg

The post Eggs Benedict with Easy Hollandaise Sauce appeared first on Dr. Axe.

This is a great go-to breakfast because oats are gluten-free and easier to digest than grains that contain gluten. So for those of you who like to avoid eating gluten foods, like me, try this easy and healthy baked oatmeal recipe.

Steel Cut Oats vs. Rolled Oats

It’s easy to get confused about the difference between steel cut oats and rolled oats. When looking through the oats selection at the grocery store, it seems like every package has big health and flavor claims, so which one is better?

I use steel cut oats in this recipe because they go through very little processing, as opposed to instant or quick oats. Think about it this way: all types of oatmeal start out as plain groats, which are the kernels from whole grains. The difference is in what’s done to the groats during processing. For steel cut oats, the groats are split, or cut into pieces. That’s why they have a chewier texture and nuttier flavor. They also have less of an impact on your blood sugar levels because they aren’t highly processed.

With rolled oats, the groats are steamed to make them soft, pressed between rollers and then dried. They go through a bit more processing than steel cut oats, and for that reason, they cook quicker.

For this baked oatmeal recipe, I chose to use steel cut oats because the nutty flavor and hearty, bigger pieces go perfectly with the other ingredients.

Nutrition Facts

One serving of my baked oatmeal recipe contains roughly the following:

• 353 calories
• 13 grams of protein
• 19 grams of fat
• 47 grams of carbohydrates
• 8 grams of fiber
• 22 grams of sugar
• 0.53 milligrams thiamin (49 percent DV)
• 0.35 milligrams riboflavin (32 percent DV)
• 1 milligram vitamin B5 (22 percent DV)
• 0.3 micrograms vitamin B2 (15 percent DV)
• 0.15 milligrams vitamin B6 (12 percent DV)
• 48 milligrams choline (11 percent DV)
• 225 IUs vitamin A (10 percent DV)
  29 micrograms folate (7 percent DV)
• 3.5 milligrams vitamin C (5 percent DV)
• 0.8 milligrams vitamin E (5 percent DV)
• 0.6 milligrams niacin (4 percent DV)
• 3 micrograms vitamin K (3 percent DV)
• 3 milligrams manganese (174 percent DV)
• 427 milligrams phosphorus (61 percent DV)
• 0.3 milligrams copper (41 percent DV)
• 3 milligrams zinc (40 percent DV)
• 116 milligrams magnesium (37 percent DV)
• 538 milligrams sodium (36 percent DV)
• 18 micrograms selenium (33 percent DV)
• 237 milligrams calcium (24 percent DV)
• 2.4 milligrams iron (14 percent DV)
• 567 milligrams potassium (12 percent DV)

Here’s a quick glance at some of the top health benefits associated with the ingredients in this baked apple cinnamon oatmeal recipe:

Oats: Oats are high in fiber, so they help to lower cholesterol levels and make you feel full and satisfied, without experiencing cravings soon after eating them because of fluctuating blood sugar levels. Eating oats can also help to boost your immune system and reduce inflammation, helping you to fight disease.

Apples: Apples have very strong antioxidant and anti-inflammatory activity, so they can help health conditions like diabetes, heart disease and cancer as well as digestive issues. Plus, apple nutrition includes vitamin C and potassium.

How to Make Apple Cinnamon Baked Oatmeal

Before you get your ingredients together for this baked oatmeal recipe, preheat your oven to 350 degrees Fahrenheit.

Your first step is to add the following ingredients to a pot: coconut milk (reduced fat — or go with one can of full fat and add three cups of water), coconut sugar, butter, sea salt, nutmeg, cinnamon and cardamom.

Bring the mixture to a boil over high heat.

Next, add in the chopped apples, steel cut oats, chopped nuts (I chose walnuts) and raisins.

Mix all of these ingredients together until they are well-combined.

Your last step is to transfer the mixture to a greased 9 x 13 pan, or use an oven-safe pot and bake for 30 to 35 minutes.

The top of your baked oatmeal should be slightly crispy and you can add some more nuts for an extra crunch.

Transfer your cinnamon spiced baked oatmeal to a large bowl and enjoy!

Other Warm Breakfasts to Make

• Overnight Oats
• Grain-Free Oatmeal
• Pumpkin Pie Oatmeal
• Crockpot Breakfasts
• Breakfast Casserole

Apple Cinnamon Baked Oatmeal

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 6
• Diet: Gluten Free

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Let’s be honest: Standard oatmeal can be a little boring. However, if you had some select ingredients to up the flavor, and then bake it? Wow! The texture and flavor will make you want to put this on repeat.

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Ingredients

• 4 cups canned reduced fat (or light) coconut milk
• ½ cup coconut sugar
• 2 tablespoons unsalted butter
• ¾ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon cardamom
• 2 cups steel cut oats
• 2 cups chopped apples
• ½ cup raisins
• 1 cup chopped nuts
• ½ teaspoon sea salt

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Instructions

1. Preheat oven to 350 F.
2. Bring coconut milk, coconut sugar, butter, salt, nutmeg, cardamom and cinnamon to boil in pot over high heat.
3. Add remaining ingredients to pot and mix.
4. Transfer contents to greased dutch oven and bake for 30–35 minutes.

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Category: Breakfasts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 353
• Sugar: 22g
• Sodium: 358mg
• Fat: 19g
• Saturated Fat: 8.9g
• Unsaturated Fat: 7.5g
• Trans Fat: 0.1g
• Carbohydrates: 47g
• Fiber: 8g
• Protein: 13g
• Cholesterol: 10mg

The post Apple Cinnamon Baked Oatmeal appeared first on Dr. Axe.

Adults and kids both love them, and some folks even like to eat them at breakfast time next to their eggs. That can include shakshuka, a very popular egg dish in Israel and parts of Africa.

What Is a Latke?

Latkes are a delicious Jewish appetizer, but they have a big history behind them. Legend has it that Judith was a Biblical figure who heard that General Holofernes was headed to town to destroy the Jews. Instead of letting that happen, Judith took salty cheese and wine to Holofernes’ tent and got him to eat and drink. He wound up getting so drunk that he fell asleep, giving Judith the opportunity to cut his head off and presenting it to the rest of his army. They became so scared that they fled the town, leaving the Jews to celebrate.

Originally, latkes were made from soft cheese as a nod to the salty cheese Judith served the general. In warmer climates, Jewish people still often make ricotta latkes. As fried foods and dairy are both common in Jewish cooking, latkes became an important part of Hanukkah cooking.

It wasn’t until the 1800s that potato pancakes became popular. Potatoes were cheap to grow in Eastern Europe and, with the abundance of the vegetable, became the main ingredient in latkes. Eventually it spread to Jewish cultures throughout the world and, today, you’d be hard-pressed to find a Hanukkah celebration that didn’t include potato latkes.

Key Latke Ingredients

Why sweet potato latkes instead of German potatoes? Traditionally, latkes are made from white potatoes. But with my version of the potato pancakes, you’ll get an extra nutritional boost. Sweet potatoes are packed with vitamin A — 9815 IU per serving (two latkes), or 4 times your Recommended Daily Amount! — and antioxidants, but they’re also low on the glycemic scale.

Additionally, though potato latkes are usually made with all-purpose flour, my version is made with arrowroot or tapioca starch, making these gluten-free latkes. I’ve also created two different versions for you to enjoy: the first latkes have baked potato-style toppings, with plain yogurt and chopped green onions.

The second sweet potato latke recipe uses yogurt, healing raw honey and cacao nibs for a more dessert-style potato pancakes. You can make a big batch of latkes and put out all the toppings for friends and family to create their own favorite version. Variety is the spice of life!

But enough about toppings. It’s time to make some sweet potato latkes!

How to Make Sweet Potato Latkes

Mix together all of the ingredients, except the green onions and reserved butter, in a food processor.

Blend the sweet potato latke ingredients on high until they’re well combined.

Next, heat the remaining 3 tablespoons of grass-fed butter in a medium pan over medium heat. Take the sweet potato latke batter and form into little balls, then flatten them into 3-inch discs.

Add two or three sweet potato latkes to the pan, pressing them down with a spatula to flatten.

Fry each latke for 5–7 minutes per side until they are golden brown.

Top with one of the two topping options and enjoy!

Other Sweet Potato Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Hash Browns
• Sweet Potato Hash
• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Soup
• Sweet Potato Tacos

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Sweet Potato Latkes Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 4
• Diet: Gluten Free

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Latkes are usually served at Hanukkah time and are made with white potatoes. These instead use sweet potatoes to increase the nutrition and flavor, and they’re so good that I encourage you to eat them all year long.

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Ingredients

• 2 sweet potatoes, shredded
• 2 parsnips, shredded
• ½ white onion, minced
• 4 eggs
• 2 tablespoons arrowroot or tapioca starch
• 4 tablespoons unsalted butter, divided
• ¼ teaspoon sea salt
• ½ teaspoon black pepper

Topping #1:

• 1 dollop plain goat milk yogurt
• green onions, chopped

Topping #2:

• 1 dollop plain coconut yogurt
• raw honey
• cacao nibs

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Instructions

1. Mix all ingredients, except the green onions and reserved butter, in a food processor and blend on high until well combined.
2. Heat the remaining 2 tablespoons of butter in a medium pan over medium heat.
3. Form batter into little balls and then flatten them into about a 3-inch disc.
4. Add two or three latkes to the pan, pressing them down with a spatula.
5. Fry for 5–7 minutes on each side until they are golden brown.
6. Top with one of the two toppings and enjoy!

• Prep Time: 15 min
• Cook Time: 10 min
• Category: Side Dishes, Appetizers
• Method: Frying
• Cuisine: Jewish

Nutrition

• Serving Size: 2 latkes
• Calories: 298
• Sugar: 7.3g
• Sodium: 254mg
• Fat: 16g
• Saturated Fat: 18.7g
• Unsaturated Fat: 6.1g
• Trans Fat: 0.5g
• Carbohydrates: 31.9g
• Fiber: 6.2g
• Protein: 7.9g
• Cholesterol: 194mg

The post Sweet Potato Latkes Recipe appeared first on Dr. Axe.

For being incredibly easy to prepare, hash really packs a punch. It’s essentially a dish made from diced or cubed potatoes, veggies, herbs and even meat — turkey bacon makes a tasty addition.

If you want to get really fancy, you can grate the potatoes, like homemade hash browns, but I love the simplicity of just chopping and cooking.

The best part about breakfast hash recipes is that they’re super easy to customize to your family’s tastes or what’s in the refrigerator. In my opinion, as long as you have garlic and onions, you really can’t go wrong!

Why Sweet Potatoes Beat Regular Potatoes

That said, this sweet potato hash recipe is my preferred way of making potato hash. For starters, I love swapping regular potatoes for sweet potatoes. They’re a strong anti-inflammatory ingredient and low on the glycemic scale.

Sweet potato recipes are also absolutely loaded with vitamins and minerals. When it comes to vitamin A, for instance, you’ll get nearly 700 percent of your recommended daily value!

The high amount of beta-carotene in sweet potatoes is also terrific for your skin, keeping it looking young and fresh — plus, it helps minimize wrinkles. Can we say miracle worker?

Most importantly, sweet potatoes are sweeter than regular potatoes, perfect for breakfast or a dinner with a little extra zest.

Other Key Ingredients

In addition to heart-healthy, immune-boosting, antioxidant rich sweet potatoes, this sweet potato breakfast hash packs a nutritious punch. Here are the other healthy ingredients that headline this recipe:

• Avocado oil: Cooking with a natural healthy fat is better than using refined oils, and few cooking oils are better than avocado oil. It can help with blood pressure, arthritis symptoms, skin issues and heart health.
• Bell peppers: Rich in vitamins C, A and B6, bell peppers are great for supporting immunity and skin health.
• Eggs: The eggs are options, but if you do make this a sweet potato hash with eggs recipe, you get an extra boost of protein and up the collagen count.

How to Make Sweet Potato Hash

The best part about sweet potato hash, of course, is making and eating it!

Start by preheating the oven to 350 degrees Fahrenheit. In the meantime, line a baking sheet with parchment paper.

Add all the ingredients to the tray, using your hands to toss in the avocado oil until well-combined. One less dish to wash!

Next, cook all the ingredients for 30 minutes or until the sweet potatoes are fork-tender. That’s your sign this potato hash recipe is done.

Add the sweet potato hash to a plate, top with egg (extra protein, yum!), cilantro and hot sauce.

Similar Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Hash Browns
• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Hash Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 4
• Diet: Gluten Free

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For being incredibly easy to prepare, sweet potato hash really packs a punch. It’s made with potatoes, veggies, herbs and optional toppings.

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Ingredients

• 2 sweet potatoes, cubed
• 2 tablespoons avocado oil
• 1 medium red onion, chopped
• 1 red bell pepper, chopped
• 2 garlic cloves, minced
• ½ teaspoon smoked paprika
• ½ teaspoon garlic
• ½ teaspoon oregano

Toppings:

• one pasture-raised egg, cooked any style
• fresh cilantro
• hot sauce

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Instructions

1. Preheat oven to 350 F.
2. Line a large baking sheet with parchment paper, and add all the ingredients, using your hands to toss in the oil until well combined.
3. Cook for 30 minutes or until potatoes are fork-tender.
4. Add to a plate, top with egg, cilantro and hot sauce.

Notes

• Feel free to add the meat of your choosing, such as turkey bacon, to top this recipe off.
• To make this recipe vegan, simply skip the egg topping.
• You can customize this dish to your liking, experimenting with different spices and/or additional veggies.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Breakfasts
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 143g
• Calories: 158
• Sugar: 5.2g
• Sodium: 54mg
• Fat: 8.3g
• Saturated Fat: 1.2g
• Unsaturated Fat: 7.1g
• Trans Fat: 0g
• Carbohydrates: 18.4g
• Fiber: 3.2g
• Protein: 3.2g
• Cholesterol: 41mg

The post Sweet Potato Hash Recipe appeared first on Dr. Axe.

My fluffy keto pancakes (that are also low-carb pancakes) are made with almond flour, grass-fed cream cheese and eggs. If you’re on a keto diet, low-carb diet or just trying to keep to a certain amount of net carbs or carbs per day, try these delicious and nutritious pancakes that have the perfect keto macros: 22 grams of fat, 11 grams of protein and just 2 grams of net carbs per serving.

You’ll want to make them your new go-to breakfast!

Keto Pancake Ingredients

For the ideal keto pancake, you want to have healthy fats, little to no carbs and moderate levels of protein. These following ingredients deliver, plus they’re also loaded with health benefits.

• Almond flour: Almond flour is a completely gluten-free flour that’s made up of ground almonds and comes with a ton of health benefits, like boosting your heart health, managing your blood sugar levels, improving your energy levels and helping you to lose weight. It’s low in saturated fatty acids, rich in unsaturated fatty acids, and contains filling fiber, unique and protective phytosterol antioxidants, as well as plant-based protein.
• Eggs: For most keto dieters, eggs are mainstay. Eggs are high in a number of important nutrients. Although the exact amount can vary based on the type, size and cooking method, eggs are typically high in healthy fats, protein, selenium, vitamin A, phosphorus, riboflavin and vitamin B12.
• Cream cheese: A classic keto food, regular cream cheese is ideal nutrition for the macros you’re looking for. A two tablespoon serving provides 96 calories, 9.5 grams of fat, 1.5 grams of protein and 1 gram of carbs.

You may also be surprised to find that this recipe doesn’t contain any type of sweetener. Of course, you can always top your almond flour pancakes with syrup just like you would with regular pancakes, but then this would no longer fall under the category of keto recipes.

Instead, if you need extra sweetness, I recommend using stevia along with some berries that you can heat up and pour over. I personally think the cinnamon adds the perfect amount of flavor, though, and you won’t need it.

Otherwise, if you crave that maple syrup flavor, you can buy Lakanto Maple Syrup, a keto maple syrup that uses monk fruit extract for its sweetener. It contains only one net carb per serving.

How to Make Keto Pancakes

For this low-carb pancake recipe, you’re going to need a blender and frying pan. If you don’t have a blender, or you rather mix the ingredients by hand, that will work, too!

Start by combining your ingredients, which includes almond flour, baking powder, grass-fed cream cheese, eggs and cinnamon. You may be worried that with so many eggs, these pancakes will have an eggy consistency, but don’t worry! When cooked properly, these pancakes have an incredibly soft, fluffy texture.

Use a blender or fork to mix all of the ingredients up until combined and smooth.

Next, add butter (I prefer grass-fed butter) or avocado oil to a frying pan over medium heat. Once the butter or oil begins to spread, you can start frying up your low-carb, keto pancakes.

Pour in 2–3 tablespoons of batter per pancake. Once the center begins to bubble, which usually takes about 3–4 minutes, it’s ready to turn over. If you keep the pancakes on the smaller side, they are easier to handle and turn over without breaking.

Now that’s a good looking stack of pancakes to serve!

Just top them off with butter and cinnamon, and your low-carb keto pancakes are ready to enjoy. Alternatively, heat up a half cup of frozen blueberries (a keto-friendly fruit), add a little stevia and pour over the pancakes. Or use a monk fruit–sweetened maple syrup.

Keto Pancakes Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4
• Diet: Gluten Free

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My fluffy low-carb keto pancakes are made with almond flour, grass-fed cream cheese and eggs. You’ll be amazed how delicious they are, as well as easy to make.

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Ingredients

• ½ cup plus 1 tbsp almond flour
• 1 teaspoon baking powder
• ½ cup grass-fed cream cheese
• 4 eggs
• ½ teaspoon cinnamon
• 1 tablespoon butter or avocado oil, for frying

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Instructions

1. Mix all ingredients in a blender.
2. In a frying pan, over medium heat, add in the butter or oil.
3. Pour in 2–3 tablespoons of batter per pancake and turn over once the center begins to bubble (usually takes about 3–4 minutes).
4. Top with butter and cinnamon. Alternatively, use half-cup of frozen blueberries with a little bit of stevia; heat up in small pan and pour over pancakes. You can also use a keto-approved monk fruit maple syrup.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 2 pancakes (91g)
• Calories: 256
• Sugar: 1.8g
• Sodium: 194mg
• Fat: 22.4g
• Saturated Fat: 9.2g
• Unsaturated Fat: 12.1
• Trans Fat: 0.1g
• Carbohydrates: 4.5g
• Fiber: 1.9g
• Protein: 10.5g
• Cholesterol: 198mg

The post Keto Pancakes with Almond Flour and Cream Cheese appeared first on Dr. Axe.

But if you’ve steered clear from them because gluten is an issue or because you weren’t quite sure how to make a healthy version, you’re in luck.

These Coconut Flour Pancakes are prepared with nutrition-rich coconut flour, with not a grain in sight. The coconut sugar and applesauce give the coconut flour pancakes a little added sweetness the all-natural way. In fact, you likely have everything on hand to make these right now!

By the way, these pancakes also qualify as Paleo, low-carb and gluten-free. Enjoy!

How to Make Coconut Flour Pancakes

In a large bowl, whisk together all the wet ingredients and set aside. In a smaller bowl, whisk all the dry ingredients. Add the dry ingredients to the wet and whisk together until no lumps remain.

 Then let the bowl sit for 5 minutes.

 Then, add coconut oil to a large skillet heated over medium heat and fry the pancakes. Flip ’em after about 3 minutes on each side or once the dough is bubbly.

Serve these coconut flour pancakes warm loaded with your favorite toppings. Maple syrup, fresh fruit or my coconut whipped cream all taste fantastic.

Make your mornings a little more special — or have the best “breakfast at dinner” ever — with these coconut flour pancakes.

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Coconut Flour Pancakes Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 2 (4 small pancakes each)
• Diet: Gluten Free

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These Coconut Flour Pancakes are prepared with nutrition-rich coconut flour, with not a grain in sight. The coconut sugar and applesauce give these pancakes a little added sweetness the all-natural way. In fact, you likely have everything on hand to make these right now!

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Ingredients

• 4 eggs
• ¼ cup plus 2 tablespoons full-fat, canned coconut milk
• 3 tablespoons melted coconut oil
• 3 tablespoons applesauce
• ½ cup coconut flour
• 1 tablespoon coconut sugar
• ¼ teaspoon baking powder
• ¼ teaspoon cinnamon
• ⅛ teaspoon salt

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Instructions

1. In a large mixing bowl, whisk together the eggs, applesauce, coconut milk and coconut oil and set aside.
2. In a smaller bowl, whisk the coconut flour, baking powder, cinnamon and salt until well combined.
3. Add the dry ingredients to the wet ingredients and whisk until no lumps remain and allow mixture to sit for 5 minutes.
4. Heat a large skilled over medium heat.
5. Add coconut oil to skillet and fry pancakes, flipping after about 3 minutes.
6. Serve topped with your favorite pancake toppings.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 4 small pancakes
• Calories: 482
• Sugar: 10g
• Sodium: 290mg
• Fat: 43.4g
• Saturated Fat: 33.9g
• Unsaturated Fat: 7.2g
• Trans Fat: 0g
• Carbohydrates: 14.2g
• Fiber: 2.3g
• Protein: 12.5g
• Cholesterol: 327mg

The post Coconut Flour Pancakes Recipe appeared first on Dr. Axe.

In addition, the key ingredients in conventional pancakes — conventional milk, processed sugar and all-purpose flour — are swapped for much healthier ingredients in this Paleo banana pancake recipe. The macros are excellent, with 43 grams of complex carbs, 12 grams of healthy fats and 18 grams of protein per serving (four pancakes).

You’ll be amazed how easily these come together and how the banana flavor works so well for a fun breakfast, maybe with a little fresh fruit and maple syrup on top!

What Is a Banana Pancake?

What is the history of the banana pancake? Supposedly banana pancakes are a common menu item in cafes all across Southeast Asia, including Malaysia, Thailand, Cambodia and Vietnam. Some even refer to the hiking areas that connect these countries as the Banana Pancake Trail.  This style of pancake also hails from Uganda, where the banana is a staple food.

Today there are many different versions of banana pancakes. Some recipes call for just two ingredients: bananas and eggs! While that can work, I highly recommend you add a few more simple ingredients for maximum pancake potential as well as nutrition.

The great thing about banana and egg pancakes is that you don’t need any type of sweetener in the batter, as bananas give these pancakes their creamy and rich consistency.

Key Ingredients

No. 1, banana nutrition makes for a great addition to any breakfast because they can help boost energy levels as well as help improve mood, promote digestive health and provide the body with nutrients such as manganese and potassium.

The second key ingredients are eggs, which are a great source of protein and healthy fats and can help provide a wealth of important nutrients, including selenium, vitamin B12, phosphorus and riboflavin, all of which play a key role in overall health.

To take the banana egg pancake to another level, I highly recommend that you use a nutrient-rich Paleo flour blend, which typically contains almond flour, arrowroot starch, coconut flour and tapioca flour. You can find this blend in stores or even make your own homemade version.

Lastly, I replace conventional dairy milk for vegan-friendly almond milk, making this banana pancake recipe great for anyone following a dairy-free diet. Eliminating dairy from your diet can help reduce bloating, improve respiratory health and digestion, clear skin and decrease oxidative stress. (And no, eggs are not dairy. Eggs will not aggravate a milk allergy or lactose intolerance.)

For added nutritional value and health benefits, I added ground flax. Flax seed is high in fiber, low in carbs and promotes healthy skin and hair, weight loss and digestive health. They’re also the richest source of plant-based omega-3 fatty acids.

How to Make Banana Pancakes

It’s time to stir up this banana pancake batter! You’ll only need 30 minutes from start to finish, including mixing and cooking time, to complete this simple recipe.

In a medium mixing bowl add the flour, flax, baking soda and salt, mixing until well-combined.

Next, add the wet ingredients to the dry ingredients. This includes the vanilla extract, eggs, banana and almond milk. Mix until well-combined.

In a small pan, over medium heat, add a little coconut oil or butter to prevent your pancakes from sticking. Then, add 2–3 tablespoons of batter for each pancake.

You can add more or less depending on what size pancakes you want, but be sure to keep in mind that this will change the serving amount. Cook for 2 to 4 minutes minutes and then flip.

Continue doing this until all pancakes have been made. The recipe yields approximately 8 pancakes total. If desired, you can then top with a little butter or ghee, maple syrup and fresh fruit.

If you want to add a little something extra, you can even sprinkle cacao nibs over the tops of your pancakes. Serve and enjoy!

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Banana Pancakes Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 8 pancakes
• Diet: Low Lactose

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In this delicious concoction, the key ingredients in conventional pancakes — conventional milk, processed sugar and all-purpose flour — are swapped for much healthier ingredients in this Paleo banana pancake recipe.

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Ingredients

• 1 cup Paleo flour
• 2 eggs
• 1 ripe banana, mashed
• 1 tablespoon ground flax (optional*)
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon sea alt
• ¾ cup almond milk
• ½ teaspoon vanilla extract

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Instructions

1. In a medium mixing bowl, add the flour, flax (if desired), baking powder, bakingsoda and salt, mixing until well-combined.
2. Next, smash the ripe banana with a fork and add to batter along with remaining wet ingredients, mixing until well-combined.
3. In a small pan over medium heat, add some coconut oil for cooking. Add 2–3 tablespoons of batter for each pancake.
4. Cook for 2–4 minutes and then flip. Continue doing this until all pancakes have been made.
5. Top with butter, maple syrup and fresh fruit, along with optional cacao nibs.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: Southeast Asian

Nutrition

• Serving Size: 4 pancakes
• Calories: 348
• Sugar: 12.8g
• Sodium: 503mg
• Fat: 11.7g
• Saturated Fat: 2.1g
• Unsaturated Fat: 8.3
• Trans Fat: 0g
• Carbohydrates: 42.9g
• Fiber: 8.4g
• Protein: 18.3
• Cholesterol: 164mg

The post Banana Pancakes: the Ultimate Version appeared first on Dr. Axe.

Get ready to make a healthy crustless spinach quiche recipe so loaded with flavor you’ll easily end up eating it for breakfast, lunch and dinner. That’s really one of the best things about a quiche — that it makes a perfect snack or meal any time of the day.

This crustless spinach quiche recipe is delicious, so easy to make and high in protein. Plus, it’s gluten-free, vegetarian and ketogenic diet-approved.

History of Quiches

Where are quiches from? Most people think of quiches as a classic part of French cuisine … and they are, but some sources say quiches actually got their start in a different European country: Germany.

In fact, the word “quiche” comes from the German word kuchen, which means cake. Italian and English cuisines were also known for using eggs and cream in pastries dating back to the 13th and 14th centuries.

Quiche didn’t become popular in the United States until the 1950s.

Key Ingredients

The main players in this keto crustless spinach quiche recipe provide a variety of healthy nutrients. Here are the stars of the show:

• Eggs: As we all know, eggs are chock-full of protein and collagen, and they also contain several vital minerals and B vitamins. As such, they’re tremendous for heart, eye, brain, liver and skin health.
• Spinach: Loaded with vitamins K, A and C, spinach is considered one of the top potential cancer-fighting foods, and like eggs, it supports healthy immunity, vision, bone health, skin and more. There are few better choices in combatting disease than spinach.
• Raw cheese: For a dose of healthy fat, cheese made from raw milk does that more. The best part? You can choose your own version.

As you can see, this healthy spinach quiche is truly loaded with so many key nutrients you get in your diet on a daily basis. It’s also low in carbs yet high in energizing protein and fat.

This just may end up being the best crustless quiche recipe you’ve ever tasted.

How to Make Crustless Spinach Quiche

How do you make a crustless quiche? You simply combine all of your ingredients in a well-greased pie pan and bake.

The eggs help hold all of the ingredients together really nicely, and you won’t miss the crust at all.

How do you make the filling for a quiche? You simply combine the cooked and raw ingredients with cheese and eggs. So simple!

You can easily use this recipe to create crustless mini spinach quiches simply by choosing a few pieces of smaller bakeware rather than one large pie pan. Be sure to slightly reduce the cook time if you choose this option.

Don’t forget that it’s easy to put your own twist on this recipe and create a crustless spinach and feta quiche, crustless spinach and mushroom quiche, spinach bacon quiche (turkey or beef bacon, of course), or a fresh spinach quiche.

To get started creating this easy spinach quiche, preheat your oven to 350 degrees Fahrenheit, and grease a nine-inch pie pan with coconut oil.

Next, add the onion to a pot. Add in the coconut oil.

Heat the coconut oil and onions over medium heat in the saucepan until onions are soft. Stir in spinach.

Cook until the excess moisture evaporates. Set that pan aside for now.

Next, put the raw cheese into a bowl. Add eggs. Add salt and pepper. Mix these ingredients together.

Now, add the spinach mixture to the egg and cheese mixture.

Blend.

Scoop into greased pie pan. Bake this quick crustless quiche for just 30 minutes.

And you’re done! I hope you enjoy this crustless spinach quiche … any time of the day.

Variations

Throughout history and to this day, there have been many variations on quiche. If you’re looking for some ways to change this recipe up, you can also try:

• crustless spinach mushroom quiche (add about one cup of sliced mushrooms)
• crustless spinach feta quiche (opt for feta as your cheese of choice)
• crustless bacon spinach quiche (include a couple of chopped-up strips of high-quality turkey or beef bacon)
• crustless fresh spinach quiche (simply use fresh spinach rather than frozen — a typical 10-ounce package of frozen spinach is equivalent to one pound of fresh spinach sautéed down to about one and half cups of spinach after draining)
• crustless spinach quiche with cottage cheese (cottage cheese is another healthy cheese option to use in quiche recipes)

Crustless Spinach Quiche Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 4
• Diet: Gluten Free

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This crustless spinach quiche recipe is delicious, easy to make and high in protein. It’s also gluten-free and a great way to start your day.

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Ingredients

• 8 eggs, beaten
• 1 package frozen chopped spinach, thawed and drained
• 1½ cups shredded raw cheese
• 1 onion, chopped
• 1 tablespoon coconut oil + extra for greasing
• ¼ teaspoon sea salt
• ⅛ teaspoon black pepper

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Instructions

1. Preheat oven to 350 degrees F and grease a 9-inch pie pan with coconut oil.
2. Heat coconut oil and onions over medium heat in saucepan until onions are soft. Stir in spinach and cook until excess moisture has evaporated.
3. In a bowl, combine eggs, cheese, salt and pepper. Stir.
4. Add spinach mixture and blend together.
5. Scoop into pan and bake for 30 minutes.

Notes

• You can vary the cheese, opting for feta, American, cottage cheese, etc.
• Customize the recipe with your favorite add-ons, whether that means mushrooms, bacon or another quiche variation.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Breakfast
• Method: Blender/oven
• Cuisine: French/German

Nutrition

• Serving Size: 241g
• Calories: 355
• Sugar: 2.2g
• Sodium: 561mg
• Fat: 26.5g
• Saturated Fat: 14.7g
• Unsaturated Fat: 11.8g
• Trans Fat: 0g
• Carbohydrates: 6.7g
• Fiber: 2.7g
• Protein: 26.1g
• Cholesterol: 371mg

The post Crustless Spinach Quiche Recipe appeared first on Dr. Axe.

What Is An Acai Bowl?

Acai is actually a type of berry that’s native to Central and South America, particularly Brazil. The antioxidant-rich fruit is packed with nutritional benefits, including fiber and electrolytes. In Brazil, acai bowls are sold on the beaches and at juice bars, usually blended with guarana and topped with fruit. In Brazil, Amazonian tribes like the Caboclo have been eating acai for hundreds of years, but it’s only recently that the trend has caught up to the west, and we’re lucky it has!

Acai bowls are the ultimate healthy breakfast when you’re craving something a little sweet. They’re easy to make, delicious to eat and can be packed with as much goodness as you like. One of the reasons acai was slow to reach this part of the world is that the fruit doesn’t last long; Acai berries perish soon after they’re picked, making them nearly impossible to export from Brazil as a whole fruit.

Wondering where to buy acai? Instead, here in the States, you’ll likely find frozen acai berry puree in the freezer section of your local health food store and large supermarkets.

Types of Acai Bowls

Now, there are endless combinations of acai bowl recipes and toppings, but for all of them, the acai berry puree will make up the base. The trick to the perfect acai bowl is getting the texture right. You want to be able to eat the bowl with a spoon, but you don’t want it to be too thick. Blending the puree with a combination of fruits and adding a splash of your preferred milk if necessary usually does the trick.

As for acai bowl toppings, the sky’s the limit! Of course, what you put on the bowl will affect the acai bowl calories. I’m a fan of adding some more texture to each spoonful through crunchy toppings, like cacao nibs, granola or seeds. If you’re feeling extra ambitious, you can even make your own grainless granola to put on top.

I think this acai bowl recipe has the right mix. We’ll keep the tropical theme going by mixing the acai puree with a mango or papaya and adding some fresh bananas and your favorite berry. Once it’s all blended, we’ll top things off with seeds, coconut and more fruit.

How to Make This Acai Bowl Recipe

Are you ready to get your acai bowl making on? Start by prepping all your fruit.

You can already tell how tasty this acai bowl recipe is going to be!

Next, add all the ingredients to the blender.

Then blend on medium-high until the mixture is thick and creamy.

Divide the mixture into two to three bowls and top with your favorite toppings, such as shredded coconut flakes, hemp seeds, pumpkin seeds, blueberries and sliced kiwi. You can also add some granola, such as my grainless granola.

Enjoy your gorgeous — and delicious — acai bowl. Interested in another smoothie bowl? Try our berry chia seed smoothie bowl.

Tropical Acai Bowl Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Vegan

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Skip the overpriced acai bowls at cafes and make your own. This tropical take on an acai bowl recipe will delight your taste buds for one of the best breakfasts ever.

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Ingredients

Bowl:

• 1 fresh mango or papaya, cubed
• 3 frozen bananas, sliced
• ½ cup frozen berries (of choice)
• 1 cup acai concentrate

Toppings:

• hemp seeds
• pumpkin seeds
• shredded coconut
• sliced kiwi
• fresh blueberries
• granola

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Instructions

1. Add all bowl ingredients to a blender, blending on med-high until thick and creamy.
2. Evenly distribute mixture into 4 bowls and top with toppings.

• Category: Breakfasts
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (272g)
• Calories: 297
• Sugar: 28.4g
• Sodium: 43mg
• Fat: 9.7g
• Saturated Fat: 4.1g
• Unsaturated Fat: 4.8g
• Trans Fat: 0g
• Carbohydrates: 52.7g
• Fiber: 7.6g
• Protein: 5.3g
• Cholesterol: 0mg

The post Tropical Acai Bowl Recipe with Mango and Hemp Seeds appeared first on Dr. Axe.

The history of the German pancake recipe or “Dutch baby recipe” has been passed down from generation to generation, with an interesting twist. The German pancake has been around a long time, although its exact birthday is not quite known.

Like many pancake recipes, this traditional recipe consists of using flour, eggs, sugar and butter to create a delicious, sweet breakfast treat. German pancakes are unique in that you use a cast iron to hold all of the batter and let it rise in the oven. The middle of the German pancake comes crashing down once it is removed from the oven, with the sides still puffed up around the edges.

German Pancake … or Dutch Baby?

If you have perused for this recipe before, you will find that German pancake and Dutch baby recipes are one in the same. The name, however, is where the discrepancies begin.

What is a Dutch baby? I discovered an interesting twist: Dutch babies were first introduced by a cafe called Manca’s in the early 1900s in Seattle, Washington. The recipe was inspired by the German Pfannkuchen, or German pancake. The owner of the restaurant was Victor Manca, and it is rumoured that his daughter could not pronounce the autonym for Germans: deutsch. She pronounced it as “dutch” when describing the pancakes, and the name has since stuck.

An innocent mispronunciation inadvertently created two names for one recipe, but either name you choose, you’ll be making a delicious (and healthier!) breakfast treat.

How to Make a German Pancake

Although I value and cherish recipes for their originality and history, the ingredients we use today look much different from the ingredients our ancestors used hundreds of years ago.

I swapped out enriched flour for cassava flour, conventional cow’s milk for full-fat coconut milk, and naturally used grass-fed butter and pastured eggs to bring this German pancake recipe together. And if you’re tired of regular-looking pancakes, even Paleo pancakes, this will be a welcome change.

I highly recommend using a cast iron skillet to make your German pancake. A cast iron skillet is not only durable and holds heat well, it can boost iron intake if you have an iron deficiency.

Begin this German pancake recipe by preheating your oven to 450 F. Place the cast iron skillet in the oven while it preheats. While the oven is preheating, add eggs into a blender and blend on high until eggs are frothy.

Next, add in coconut milk, cassava flour, coconut sugar, baking powder, vanilla extract, cinnamon and sea salt.

Continue blending until the mixture is thick and creamy. Once the oven has been preheated, remove the cast iron skillet from the oven and place cubed butter in the skillet.

Let the butter melt completely and immediately pour the pancake mixture into the cast iron.

Place the cast iron skillet back into the oven and bake the German pancake for 15–20 minutes. The Dutch baby pancake will probably rise while in the oven, but deflate back down once removed from heat.

For added effect, sprinkle arrowroot starch on top and serve with strawberry or other fruit jam.

Serve immediately and share the interesting story of the ‘accidental’ Dutch baby recipe. It will be gone before you know it!

German Pancake Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Gluten Free

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Description

Like many pancake recipes, this traditional recipe consists of using flour, eggs, sugar and butter to create a delicious, sweet breakfast treat. German pancakes are unique in that you use a cast iron to hold all of the batter and let it rise in the oven. The middle of the German pancake comes crashing down once it is removed from the oven, with the sides still puffed up around the edges.

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Ingredients

Pancake:

• 4 tablespoons grass-fed butter, cubed
• 3 eggs
• 1 cup coconut milk
• ¾ cup cassava flour
• 1 tablespoon coconut sugar
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• ¼ teaspoon cinnamon
• ¼ teaspoon sea salt

Topping (optional):

• arrowroot starch, for sprinkling
• low-sugar strawberry jam

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Instructions

1. In a 10- or 12-inch cast iron skillet, add in cubed butter. Alternatively, preheat the cast iron skillet first, then add in butter to the preheated skillet and let melt completely before adding in pancake mixture.
2. Preheat oven to 450 F and place cast iron skillet in the oven as it is preheating.
3. Add eggs into a blender and blend on high.
4. Add in coconut milk, cassava flour, coconut sugar, baking powder, vanilla extract, cinnamon and sea salt.
5. Continue blending until thick and creamy.
6. Once oven has reached 450 F, remove skillet from the oven and pour pancake mixture into the skillet.
7. Place skillet back into the oven immediately.
8. Bake for 15–20 minutes.
9. Serve hot with sprinkled arrowroot starch and strawberry jam, if desired.

Notes

Rather than a cast iron pan, you can also use a cake pan for this recipe.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Breakfast
• Method: Baking
• Cuisine: German

Nutrition

• Serving Size: 1 serving (161g)
• Calories: 360
• Sugar: 4.3g
• Sodium: 299mg
• Fat: 26.9g
• Saturated Fat: 19.1g
• Unsaturated Fat: 6g
• Trans Fat: 0.5g
• Carbohydrates: 25.4g
• Fiber: 1g
• Protein: 6.1g
• Cholesterol: 153mg

The post German Pancake (“Dutch Baby”) Recipe appeared first on Dr. Axe.

When did it become a thing? Australia claims to be its birthplace, as the first menu that listed this magical dish was 1993 by the Sydney chef Bill Granger. Next, in a 1999 column for The Guardian newspaper, the British chef Nigel Slater wrote about a smashed avocado on toast recipe.

But it wasn’t until the celebrity Gwyneth Paltrow listed the recipe in her 2013 cookbook It’s All Good did it truly take off. Refreshingly, she admitted that “it’s not even a recipe” because of how simple and delicious it is. (She just used Vegenaise, avocado and sea salt.)

If you haven’t tried avocado toast yet, what are you waiting for? If you have and maybe are even a little bored by it, time to try these five variations on the avocado toast theme. You won’t be sorry!

3 Critical Ingredients

No. 1, of course, is the nutrition-packed avocado. This fruit (yep, it’s not a veggie) is one of the world’s healthiest superfoods and fits into almost every diet plan, including low-carb, Paleo and gluten-free while being an absolute star ingredient for vegans, vegetarians and keto dieters.

In addition to being naturally delicious and easy to enjoy, avocados also contain a hearty dose of important nutrients, such as fiber, healthy fats, potassium and vitamin K. There are also several avocado benefits, with research suggesting that avocados could help enhance heart health, boost weight loss and keep your digestive tract running smoothly.

One raw, California avocado without the skin and seed contains approximately 227 calories, 12 grams of carbs, 3 grams of protein, 21 grams of fats and 9 grams of fiber.

Next is that toast, as you want to have a slice of hearty bread to really enjoy this avocado toast recipe. Sourdough, whole wheat or a gluten-free bread is most recommended. Because it’s fermented, sourdough bread is easier to digest, plus it provides you with more absorbable nutrients

The third most important ingredient is sea salt, which offers just the right saltiness to the avocado toast. Rather than use heavily processed table salt that’s stripped of all of its natural nutrients, go with mineral-rich varieties like sea salt, such as pink Himalayan salt. You can even try Maldon flaky sea salt — a specialty salt that’s crystallized to give a nice crunch on dishes like avocado toast — or black salt, which features prominently in vegan dishes.

How to Make Avocado Toast 5 Ways

First, toast bread until golden and crisp. Some prefer it softer, but if it’s too soft, it won’t hold the weight of that mighty avocado.

Next cut the avocado in half and remove the pit.  With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of salt.

Spread avocado on top of the slice of toast. Enjoy in its classic form, or choose to make any of the variations listed below.

Variations

1. The Classic: Smashed avocado with flaky sea salt
2. The Spicy: Avocado, turkey bacon, and fried egg with hot sauce
3. The Lox: Avocado, cream cheese (vegan or regular), smoked salmon, red onion, Everything But the Bagel Seasoning
4. The Veg: Avocado, radish, “Jammy” soft-boiled egg (or hard boiled egg), Maldon flaky sea salt
5. The Caprese: Avocado, whipped feta* (regular, goat or vegan), tomato, basil, optional balsamic vinegar

* To make the whipped feta: Place 8 ounces of feta into a food processor. Add in 3 tablespoons olive oil and process until smooth and creamy.

Having friends or family over for brunch? Wow them all and make all five variations.

Avocado Toast 5 Ways

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• Author: Holly Darnell, RD
• Total Time: 10 min
• Yield: 1
• Diet: Vegan

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If you haven’t tried avocado toast yet, what are you waiting for? If you have and maybe are even a little bored by it, time to try these five variations on the avocado toast theme. You won’t be sorry!

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Ingredients

The Classic

• 1 slice hearty bread (sourdough, gluten-free or whole wheat is recommended)
• ½ ripe avocado
• ⅛ teaspoon sea salt

The Spicy

• classic ingredients (above)
• 1–2 slices of turkey bacon
• hot sauce
• one fried egg

The Lox

• classic ingredients (above)
• cream cheese (goat, regular or vegan)
• smoked salmon (wild)
• ¼ red onion, thinly sliced
• Everything But the Bagel Seasoning

The Veg

• classic ingredients (above)
• radish, thinly sliced
• “Jammy” soft-boiled egg (or hard-boiled egg)
• Maldon flaky sea salt

The Caprese

• classic ingredients (above)
• whipped feta (goat, regular or vegan)
• ¼ tomato, sliced
• several leaves fresh basil
• optional balsamic vinegar

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Instructions

1. Toast bread until golden and crisp.
2. Cut the avocado in half and remove the pit.  With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of salt.
3. Spread avocado on top of the slice of toast. Enjoy in its classic form, or choose to make any of the variations — or all of them!
4. For “The Spicy,” use a griddle to fry one egg and 1–2 slices of turkey bacon. Add on top of avocado toast, then drizzle some hot sauce on top.
5. For “The Lox,” spread cream cheese on top of the avocado, followed by smoked salmon, sliced red onion and the bagel seasoning.
6. For “The Veg,” first make the soft-boiled or hard-boiled egg. Add sliced radish, sliced egg and Maldon flaky sea salt on top.
7. For “The Caprese,” first make the whipped feta. Place the feta into a food processor. Add in 3 Tablespoons olive oil and process until smooth and creamy. Spread the whipped feta over the avocado, followed by sliced tomato, fresh basil and drizzle some balsamic vinegar on top.

• Prep Time: 5 min
• Category: Breakfasts, Lunches
• Cuisine: American

Nutrition

• Serving Size: 1 slice
• Calories: 339
• Sugar: 4.6g
• Sodium: 656
• Fat: 16.9g
• Saturated Fat: 2.7g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 41g
• Fiber: 9.4g
• Protein: 9.2g
• Cholesterol: 0mg

The post Avocado Toast Recipe 5 Ways appeared first on Dr. Axe.

And, of course, when I say waffles, I mean the homemade kind. Nope, you won’t find the frozen toaster variety in my house — and once you whip up this Gluten-Free Waffle Recipe using gluten-free flours, they’ll take a permanent hiatus from your home, too.

These waffles are wheat-free and insanely delicious. They’re naturally sweetened with coconut sugar and use ghee instead of butter, a great substitute for people who are lactose intolerant. You’ll also be impressed by the nutritional profile of each waffle, with 33 grams of healthy carbs, 14 grams of fat and 8 grams of protein. It’ll keep you going for hours!

Start a new tradition at your house and make this gluten-free waffle recipe ASAP!

What Gluten-Free Flour Works Best?

It’s probably the most important question to ask, as the wrong kind of flour can really throw off the waffle recipe while if you’re gluten intolerant, it’s also critical that you choose a flour that is truly without any gluten.

Gluten-free flours that can work for this recipe include oat flour, almond flour/meal, chickpea flour, brown rice flour and buckwheat flour. If you go with coconut flour, you’ll want it to make up only about a fourth of your flour mixture because it can make it less workable. Teff and sorghum flour are also gluten-free, but they also work better in combination with other gluten-free flours because alone they can make baked goods dry and coarse.

Of course, you can also buy a commercial made gluten-free flour, which is always a combination of different gluten-free ingredients and varies from brand to brand. Bob’s Red Mill Paleo Baking Flour is a good choice, as it’s both grain-free and gluten-free. It includes almond flour, arrowroot flour, coconut flour and tapioca flour.

Lastly, you can simply make your own! Try my Paleo flour mixture that is also naturally gluten-free. It was the same four flours that Bob’s Red Mill does but probably slightly different quantities.

How to Make Gluten-Free Waffles

Let’s begin by beating the eggs in a large bowl until they’re nice and fluffy.

Then add in the rest of the ingredients — flour through vanilla extract. Mix them all up until just combined.

Next, lightly grease your preheated waffle iron. Save time and use the ghee for this step, too. In batches of 1/2 –3/4 cups, carefully pour the mixture into the waffle iron and cook until it looks crisp and golden brown.

Seriously, it’s hard to make this gluten-free waffle recipe any easier — and the waffles it creates are so much better than anything pre-made!

The waffles are terrific with a pat of grass-fed butter and a drizzle of maple syrup. Or how about adding some fresh berries? You could even use these waffles to make some creative brunch sandwiches. With all those healthy ingredients, gluten-free waffles are sure to become a new tradition in your home, too.

Gluten-Free Waffle Recipe

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• Author: Dr. Josh Axe
• Total Time: 9 minutes
• Yield: 6
• Diet: Gluten Free

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Description

These waffles are gluten-free, wheat-free and insanely delicious. They’re naturally sweetened with coconut sugar and use ghee instead of butter, a great substitute for people who are lactose intolerant.

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Ingredients

• 2 eggs
• 2 cups gluten-free flour (go with Bob’s Red Mill Paleo Flour or use this mixture)
• 1½ cup reduced fat coconut milk or unsweetened almond milk
• 2 tablespoons ghee, melted
• 1 tablespoon coconut sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• ½ teaspoon sea salt
• ½ teaspoon vanilla extract

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Instructions

1. Beat eggs until fluffy. Add flour, milk, ghee, sugar, baking powder, baking soda, salt and vanilla and mix until just combined.
2. Lightly oil preheated waffle iron. Pour 1/2–3/4 cup mixture into waffle iron and cook until golden brown.

• Prep Time: 5 min
• Cook Time: 4 min
• Category: Breakfasts
• Method: Waffle Iron
• Cuisine: American

Nutrition

• Serving Size: 1 waffle
• Calories: 277
• Sugar: 2.3g
• Sodium: 463mg
• Fat: 14.3g
• Saturated Fat: 10.2g
• Unsaturated Fat: 3g
• Trans Fat: 0.2g
• Carbohydrates: 33.3g
• Fiber: 4.3g
• Protein: 8g
• Cholesterol: 65mg

The post Gluten-Free Waffle Recipe appeared first on Dr. Axe.

Trust me, these healthy lemon poppy seed muffins need to be made in your kitchen. They’re excellent for breakfast or dessert and are extremely easy to make with nutritious ingredients.

Using goat milk yogurt adds protein and creaminess and is usually better tolerated by the body than cow’s milk. The gluten-free flour also keeps this Paleo-friendly and means those with a gluten intolerance can enjoy it, too.

Key Ingredients

Many lemon poppy seed muffins recipes can pile up the calories pretty quickly with less-than-ideal ingredients. Not these.

I keep mine nutritious thanks to some of these key players:

• Coconut sugar — Instead of refined sugar, coconut sugar helps cut back on the negative effects of sugar while providing some additional benefits for the gut.
• Eggs — As the basis of most baking recipes, the benefits of eggs include packing a protein punch that supports skin, eye, heart and brain health.
• Gluten-free flour — To keep these lemon poppy seed muffins friendly for those with celiac or gluten intolerance, gluten-free flour does the trick. It’s easier on the gut so baking can truly be for everyone.
• Poppy seeds — You can’t make a poppy seed muffin without poppy seeds, and that’s a good thing thanks to all poppy seeds nutrition has to offer. Low in carbs but high in manganese, fiber, healthy fats, calcium, phosphorus and magnesium, poppy seeds bump the flavor and nutrition.
• Lemons — A vitamin C powerhouse, the benefits of lemons include boosting immunity, protecting the heart, combating disease, preventing kidney stones, increasing iron absorption and improving skin health.

How to Make Lemon Poppy Seed Muffins

Let’s get these gluten-free lemon poppy seed muffins in the oven.

Speaking of the oven, preheat it to 350 degrees Fahrenheit. In a bowl, cream together the milk and coconut sugar — so much better than refined white sugar.

Then slowly add in the egg yolks one at a time, mixing well after each addition. Then, in a separate bowl, mix together the dry ingredients, and add in the poppy seed and lemon zest.

Please use fresh lemon zest — it gives these lemon poppy seed muffins their distinctive flavor and tastes so good!

Next, combine all the mixtures together — slowly, stirring continuously, letting the ingredients meld together without overworking the batter.

Add in the yogurt, lemon juice and vanilla to the whole mix. In a separate bowl, beat the egg whites until soft peaks form, and then fold these into the batter.

The eggs keep these healthy lemon poppy seed muffins light and fluffy.

Finally, fill the lined muffin tins, and bake for 20–25 minutes.

How simple was it to make these lemon poppy seed muffins? They’re excellent to serve at brunch, on special occasions or to take into the office — or just to enjoy with the family!

I know you’ll love these lemon poppy seed muffins as much as I do.

Similar Recipes

Here are some more versatile muffin recipes to try:

• Paleo muffins
• Apple cinnamon muffins
• Blueberry muffins
• Berry muffins
• Chocolate banana muffins
• Banana nut muffins
• Bran muffins with raisins

Healthy Lemon Poppy Seed Muffins Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 12
• Diet: Gluten Free

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These healthy lemon poppy seed muffins are delicious for breakfast or dessert and are extremely easy to make with nutritious ingredients.

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Ingredients

• ½ cup butter, softened
• ⅔ cup coconut sugar
• 2 eggs, separated
• 1⅓ cups gluten-free flour
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• 3–4 tablespoons poppyseeds
• Zest of 2 lemons
• ¼ teaspoon sea salt
• ½ cup goat milk yogurt
• 2 tablespoons lemon juice
• 1 teaspoon vanilla extract

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Instructions

1. Preheat oven to 350 degrees F.
2. In a bowl, cream butter and sugar.
3. Add egg yolks one at time and mix well after each addition.
4. In a separate bowl, mix dry ingredients, poppy seed and lemon zest.
5. Combine all mixtures but add them together slowly, mixing continuously.
6. Add yogurt, lemon juice and vanilla.
7. In a separate bowl, beat egg whites until soft peaks form and fold them into muffin batter.
8. Fill lined muffin tins and bake for 20–25 minutes.

• Prep Time: 10 min
• Cook Time: 25 min
• Category: Breads & Muffins, Breakfasts
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 61g
• Calories: 176
• Sugar: 6.4g
• Sodium: 119mg
• Fat: 10g
• Saturated Fat: 5.4g
• Unsaturated Fat: 4.3g
• Trans Fat: 0.3g
• Carbohydrates: 20.4g
• Fiber: 1.9g
• Protein: 3.4g
• Cholesterol: 49mg

The post Healthy Lemon Poppy Seed Muffins Recipe appeared first on Dr. Axe.

They are a little sweet, a little savory and pack a nutritional punch with sweet potato purée and gut-friendly cassava flour.

If you love breakfast food or grew up in the South, you are familiar with eating and making homemade biscuits, but traditional Southern biscuits aren’t necessarily that great for you. Bleached, processed wheat flour make up the base of a biscuit recipe and can even include refined sugar and conventional dairy.

My healthy sweet potato biscuits recipe is naturally gluten-free and can be served for breakfast or as a side for dinner.

Key Ingredients

Is there really such a thing as a gut-friendly biscuit? Although not quite a Paleo biscuit, sweet potato biscuits are loaded with gut-healthy ingredients like cassava flour and arrowroot starch.

These are easily digested carbohydrates and have anti-inflammatory properties. Not only is cassava flour highly digestible, but it is extremely sustainable in how it grows.

Arrowroot starch is great for those looking to replace grains and especially cornstarch in recipes. Arrowroot helps give gluten-free baked goods a softer texture.

Nutrition-rich sweet potatoes are high in vitamin A and a great source of vitamin C, potassium and vitamin B6. Since sweet potatoes are low on the glycemic index and anti-inflammatory, they are a perfect ingredient for people with gut issues.

I added gluten-free oat flour to these homemade biscuits to add fiber and give the biscuits a hearty structure. Oats and oat flour are known to reduce cholesterol and keep you full with lots of fiber.

Many old fashioned sweet potato biscuits recipes call for buttermilk, but I make my recipe for sweet potato biscuits without buttermilk.

How to Make Sweet Potato Biscuits

This sweet potato biscuit recipe is quick and easy, even for those new to gluten-free baking.

To prepare this biscuit recipe, set out grass-fed butter, and let it come to room temperature so it is soft and easy to mix. I love using grass-fed butter in cooking and baking, and adding butter to these gluten-free biscuits gives them a traditional flavor.

Preheat your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper, and set aside.

In a large mixing bowl, add in two eggs, grass-fed butter and date sugar. Combine the ingredients with a hand-held mixer to form a cream.

In a separate bowl, add in gluten-free oat flour, cassava flour, arrowroot starch and baking powder.

Instead of buttermilk biscuits, I added baking powder to the sweet potato biscuits to help them rise. Slowly add the dry mixture to the wet mixture, and mix until just combined.

Next, add in sweet potato purée and mix until completely incorporated. This recipe is perfect for using any leftover sweet potato purée you have on hand from sweet potato brownies or perhaps from making homemade baby food.

Take a little bit of cassava flour, and sprinkle on top of the parchment paper. Spread it around.

Place the dough onto the parchment paper, and roll around to cover slightly in the flour. Next, lightly dust a rolling pin with cassava flour as well to prevent sticking once you start rolling.

Separate the dough into two large sections, and roll into balls.

Roll out the dough into desired thickness, about half an inch or so.

You can use a glass cup or biscuit cutter to cut into shapes.

Place sweet potato biscuits onto the baking sheet, and bake for 10–12 minutes. Serve immediately with fresh apple butter, grass-fed butter or all-fruit jams.

Other Sweet Potato Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Hash
• Sweet Potato Hash Browns
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Biscuits Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 12
• Diet: Gluten Free

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Want to avoid gluten and carbs yet enjoy a biscuit? These sweet potato biscuits are a little sweet, savory and pack a nutritional punch.

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Ingredients

• 2 eggs
• ½ cup grass-fed butter, room temperature
• ¼ cup date sugar
• 1 cup gluten-free oat flour
• 1 cup cassava flour
• 1 teaspoon baking powder
• ¼ cup arrowroot starch
• 1 cup sweet potato purée

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Instructions

1. Preheat oven to 350 F.
2. Line a baking sheet with parchment paper and set aside.
3. In a large mixing bowl, add in eggs, grass-fed butter and date sugar. Mix together using a hand mixer.
4. In a separate bowl, combine dry ingredients of oat flour, cassava flour, arrowroot starch and baking powder.
5. Slowly add dry ingredients to the wet ingredient mixture and incorporate until well-combined.
6. Add in sweet potato mixture and stir again until just incorporated.
7. Take the sweet potato biscuit dough and divide into two parts.
8. Place parchment paper on the countertop or cutting board and sprinkle cassava flour on top.
9. Using a rolling pin, roll out the first dough section. Use a round glass or biscuit cutter to cut out biscuit shapes. Repeat with the second dough section.
10. Bake sweet potato biscuits for 10–12 minutes.
11. Serve warm and top with grass-fed butter, apple butter and/or jam.

Notes

• Top these biscuits with apple butter, grass-fed butter, jam or whatever else you choose.
• These biscuits also work well as the bread for a breakfast sandwich.
• You can modify this recipe to make vegan sweet potato biscuits by using an egg substitute and vegan butter.

• Prep Time: 10min
• Cook Time: 10min
• Category: Breads & Muffins
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 70g
• Calories: 175
• Sugar: 4.1g
• Sodium: 33mg
• Fat: 9.3g
• Saturated Fat: 5.3g
• Unsaturated Fat: 3.7g
• Trans Fat: 0.3g
• Carbohydrates: 20.5g
• Fiber: 1.3g
• Protein: 3g
• Cholesterol: 48mg

The post Sweet Potato Biscuits Recipe appeared first on Dr. Axe.

This cheesy sausage breakfast casserole is loaded with filling, healthy ingredients, like protein-rich eggs, sweet potatoes, raw cheese and chicken sausage — mmm. Look at the outstanding nutrition facts below: 25 grams of healthy fats, 34 grams of protein and 15 grams of carbs. This breakfast will stay with you! Let’s get started!