Spelt Sourdough Pancakes

Tart and rich with eggs and whole grain flour, these sourdough pancakes are an excellent way to use up excess sourdough starter. I have spelt starter which I use for this recipe.

Sourdough Pancake Recipe:

• Yield: 8 (6-inch) pancakes (4 – 6 Servings)
• Prep: 5 mins
• Cook: 20 mins
• Ready In: 8 hrs 25 mins

• 2 cups sourdough starter
• 1 cup sifted flour
• 2 eggs (beaten)
• 1/2 teaspoon unrefined sea salt
• 1/2 teaspoon baking soda
• butter, coconut oil or ghee (for frying the pancakes)
• milk / water to thin
1. Beat sourdough starter with flour, then place the batter into a mixing bowl, cover it and allow it to rest at room temperature for 8 to 12 hours.
2. Punch down the sourdough if it has risen, then beat in the eggs, salt and baking soda. If your batter is too thick, thin it with a bit of milk, cream or water (I add at least ½ c).
3. Warm a skillet over medium-high heat, drop in enough butter to prevent the pancakes from sticking (about 1 tablespoon). When the butter melts, reduce the heat to medium-low, then spoon 1/4 cup of batter into the pan. Cook each pancake until bubbles begin to rise to the surface – about 2 to 3 minutes, then flip and continue to cook a further 2 to 3 minutes. Continue working in batches, adding more butter as necessary. Serve warm with maple syrup or jam.


Oatmeal Muffins (soaked)

These muffins are awesome because the grains are first soaked (and they taste good!). Soaking in kefir or an acid breaks down phytic acid and prepares it for better digestion and nutritional benefits. After trying the original recipe a few times, I found the texture was best with just under 1 c oats and 1 c flour, as you can mix the liquids through more evenly, and it keeps it nice and moist! I like them with frozen blueberries or blackberries added to each muffin cup before popping in the oven!

• scant 1 cup rolled oats
• scant 1 cup white flour or whole wheat pastry flour
• 1 cup kefir or yoghurt (I usually mix 2/3 kefir with 1/3 filtered water)
• 1 egg
• 1/4 cup honey
• 1/2 teaspoon salt
• 1 teaspoon baking soda
• 1 tsp vanilla
• 1/3 cup melted butter, ghee or coconut oil
• Berries or raisins (optional)
• Raw cane sugar or chopped nuts to sprinkle on top (optional)

1. Approx 12 hours prior to baking, combine the oats and flour and drizzle kefir or yoghurt all over. Cover the bowl and allow the grains to soak.
2. When ready to bake muffins, preheat the oven to 400°F. Grease muffin tin (I use coconut oil). Add the other ingredients (sprinkling the baking soda & salt as evenly as you can over the batter). Stir to combine without over-mixing.
3. Fill muffin tins and bake 15 minutes until the muffins are set and lightly browned. Makes 12 muffins.


One of my favorite breakfast foods… or drinks (I guess it depends on the thickness) that really make a complete meal!

Some tasty and nutritious ingredients in one of our favorite breakfast smoothies include antioxidant-rich berries and greens, fiber and omega 3 filled flax, coconut cream for good metabolism boosting fats, and don’t forget the kefir which is full of probiotics! Thicken it up with chia seeds that add protein. And if you feel you need to sweeten it up a little, just add a tsp of unpasteurized honey. I also often soak a handful of almonds over night with sea salt, rinse in the morning, and blend with water before adding other ingredients to my smoothie (soaking raw nuts allows us to absorb more nutrition).

Super Smoothie Recipe:

-1/3 c coconut cream/milk (love super thick Trader Joe’s coconut cream), or soaked almonds
-1/4 c kefir* or plain yoghurt (organic, 3.5% or higher MF is best)
-approx 1 c frozen berries
-handful of frozen kale leaves
-1 frozen banana
-up to a Tbsp each of chia and flax seeds*
-water to thin

*Kefir is this amazing superfood that has been made for centuries from kefir “grains” and milk. The milk ferments into a yoghurt type liquid that is full of probiotics, and the kefir grains grow so you can keep making more! It is the most tolerated dairy product by people with milk sensitivities.
*Flax seeds can be purchased whole and ground in a clean coffee grinder or blender with single blade attachment. You can also buy ground flax. Once ground, flax should be refrigerated as it quickly becomes rancid.


Scrumptious Soaked Oatmeal

This tasty oatmeal makes a creamy filling breakfast that is ready in no time! A few simple steps the night before to soak the oatmeal I’ve found are worth the effort.

Soaking is an important step when whole grains are regularly consumed, and a method our ancestors used to process their grains keeping grains a nutritious part of their diet. The soaking process removes phytic acid, something that can actually prevent our bodies from absorbing important nutrients such as B vitamins. Soaking also makes our digestive systems happier! A couple posts with more information that I’ve found helpful include http://nourishedkitchen.com/soaking-grains-nuts-legumes/ and thenourishinghome.com with thorough information on soaking grains.


Soaked Oatmeal Recipe:
from thenourishinghome.com

Soaking Ingredients:
1 cup rolled oats (not quick cook)
1 tsp raw apple cider vinegar (or fresh-squeezed lemon juice)
1 tbsp rolled rye flakes or flour
Pinch of sea salt

Soaking Instructions:
1. Place above ingredients into a glass bowl (I use my 4 c glass measuring cup). Add enough warm filtered water to completely cover the mixture by 1-2 inches. Mix well to combine.
2. Cover the bowl and place it in a warm area of your kitchen for 12-24 hours.

Cooking Ingredients:
1 1/4 cup plain almond milk, goat, organic whole milk or filtered water
1/3 cup your favorite dried fruit (raisins, chopped apricots, cranberries and or blueberries – optional)
1/4 tsp ground cinnamon
1 1/2 to 2 Tbsp pure organic maple syrup or honey to taste

Cooking Instructions:
3. Once soaking time is completed, drain oat mixture in a fine-mesh strainer and gently rinse.
4. Add drained oat mixture to a small saucepan. Add milk and bring to a gentle boil over medium-high heat. Immediately turn down heat (add dried fruit and cinnamon if desired… I personally like to leave plain, and top my serving with chopped, dried un-sulphured apricots). Stir frequently and continue to simmer another couple of minutes or so, until oatmeal is cooked to desired consistency (approx 15 minutes). Enjoy!

Orange Cranberry Muffins




Good morning and welcome Spring! Being greeted by the sunshine this morning was so nice after the cold but beautiful snow we’ve had late into the Winter this year.

These muffins we made for breakfast have a nice zing and sugar crystals on top to sweeten your taste buds! I made some without cranberries and added raisins to please my four year old which were also good (but definitely try the cranberries!).




Orange Cranberry Muffins

2 cups flour (I used whole spelt flour although all-purpose is fine too)
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/2 cup (1 stick) unsalted butter, at room temperature
3/4 c cup cane or coconut sugar
1/4 c maple syrup or honey
2 large eggs, at room temperature (or flax eggs)
1 cup pureed cooked carrots or yam
Zest of 1 orange
heaping cup of cranberries (frozen is fine)
2 tablespoons raw cane sugar, for sprinkling

Preheat the oven to 375 degrees F. Line a 12-portion 1/2-cup muffin tin with paper liners.

In a large bowl, sift the flour, baking powder, salt, cinnamon, nutmeg and ginger together.

In a standing mixer fitted with the paddle attachment, or with a hand-held electric mixer in a large bowl, cream the butter on medium speed until lightened. With the speed on low, slowly add the sugar. Increase speed to medium high and beat until light and fluffy, about 4 minutes. Add the eggs, one at a time, beating between each addition and scraping down the bowl as necessary with a rubber spatula. Add the carrot puree and orange zest and beat until well combined. With the mixer set on low, slowly add the dry ingredients and mix until just combined; do not over-beat. Remove the bowl from the mixer and with a rubber spatula, gently fold the cranberries into the batter until evenly distributed (or just push them into each muffin like I did to evenly distribute them).

Evenly divide the batter among the lined muffin cups and sprinkle a little sugar over the top of each. Bake in the center of the oven until light golden brown and a toothpick inserted in the center comes out clean, 25-30 minutes.

Cool in the pan on a rack for 10 minutes. Remove muffins form the pan and transfer to a rack to cool. Enjoy!


Puffy Oven Pancakes

I love starting the day with a scrumptious warm meal with my family! Fiber and protein with some fruit make an excellent way to start the day.

I highly recommend investing in a cast iron pan! They can be inexpensive (for under $15), plus you get an iron supplement just cooking your food in it, and avoid toxins in many non-stick pans. I season it with coconut oil if it’s had a thorough washing to keep food from sticking. We love using it for bacon, eggs, potatoes and pancakes.

I have also cooked apple, pear, and strawberries with maple syrup or cane sugar for an equally delicious variation on the topping. This variation also looks delicious and I can’t wait to try next: Caramelized Pear Oven Pancake!

I also half this recipe, making it in a smaller iron skillet (it still serves my 2 children and I breakfast).

with pears

with pears


Dutch Puffy Oven Pancake Recipe

1 cup sifted flour
1/4 teaspoon fine salt
6 large free range eggs
1 cup whole milk
1/2 teaspoon vanilla extract
5 tablespoons unsalted butter
Berries for topping
Pure maple syrup, lemon juice and powdered sugar (optional)

Heat the oven to 425°F and arrange a rack in the middle. Place an extra large, seasoned cast iron skillet in the oven as it preheats.

Combine flour and salt in a large bowl. In another bowl, combine eggs, milk and vanilla in a separate bowl and whisk until the eggs are broken up. Make a well in the center of the flour mixture, dump in the egg mixture, and whisk until the batter is fully mixed.

Using an oven mitt, remove the skillet from the oven and add the butter. Once the butter melts, tilt the skillet to coat the bottom and sides.

Pour the batter into the skillet and bake in the oven until puffed and golden brown on the sides, about 20 minutes. Slice and pour on toppings. Enjoy!


Banana Creme Brulee Oatmeal Bake

This recipe was recently shared with me by a friend, and I was curious how it would work with steel cut oats. It did! My family happily gobbled up this super nutritious and filling breakfast!

Coconut cream (or coconut milk) offers healthy fat to help our bodies stay fueled, fight disease, and give our little ones nutrients for brain development and much more! The natural sugars like pure maple syrup and coconut sugar offer the most nutritious minerals for a sweetener (and are non-GMO!).

Steel cut have a nice nutty flavor and are the least processed offering great nutrients and fiber (which helps remove unhealthy fats and sugars from our bodies!). Unlike the more processed flake oats (which have much of the nutritious part of the oat removed) cooking steelcut oats take a little longer, but a remedy for this is soaking them overnight in boiled water (it’s also helpful, but not necessary, to add a tbsp of apple cider vinegar). Rinse well in the morning and you have your oats that will just take 15-30 minutes to cook (depending how creamy you like it!). (See my recipe for regular steel cut oatmeal).

If these items are not usually on your grocery list, I love the thick coconut cream from Trader Joes where you get the most bang for your buck, as well as the darker, grade B maple syrup (less processed & more nutritious), but can also be found it in places like Nature’s Fare Market and Costco. Coconut sugar and steel cut oats are found at Costco for an awesome price. Steel cut oats can also be found in most bulk isles.


This oatmeal recipe is a bit of a treat, well worth trying out, and the leftovers can give you more than one breakfast (make on Sunday and warm up leftovers in the oven for a healthy work day breakfast!).

Banana Crème Brulee Oatmeal Bake

Serves 4-5

1 can coconut cream (original recipe used coconut milk)
1/4 cup pure maple syrup
1 large egg
2 tsp. pure vanilla extract
1/2 tsp. ground cinnamon
1/8 tsp. sea salt
approx 1 1/4 cup steel cut oats, soaked overnight (original recipe uses flake oats)
pinch of sea salt
1/4 tsp cinnamon
2 ripe bananas, sliced
Coconut sugar or cane sugar (organic sugar), for sprinkling on top

Soak oats overnight with almost-boiled water in a glass dish (I always use my 4 c liquid measuring cup); rinse in the morning (with a handy mesh strainer); boil in saucepan with water just barely covering oats (cook with extra water, for longer, to make a creamier texture for serving to baby under 18 mos). Preheat oven to 375 degrees. Grease a glass/stoneware baking dish with coconut oil (my oil of choice!); set aside (can be doubled using a 9×13 dish and longer baking time).

In a large bowl, add all of the egg, coconut cream, syrup, vanilla, cinnamon, salt (everything except the oats and banana). Whisk ingredients in bowl until combined.

Pour the oats (some cans of coconut milk are quite watered down, in this case, first drain your oats of excess water, so the oatmeal is not too watery) into the coconut cream mixture. Fold in just half of the banana slices. Pour the mixture to the baking dish, evening it out. Then arrange the other banana slices on top.

Bake for 30 minutes until golden brown and center is set. Then, remove the oatmeal bake from the oven. Sprinkle top with a teaspoon or two of the sugar. Turn the oven on broil and carefully watch the oatmeal as you broil the top about 1-2 minutes, until browned and bubbly.

Allow oatmeal bake to cool on stovetop for 3-5 minutes. Then serve with a dollop vanilla yoghurt. Enjoy!