Coconut Flour Muffins

Baking is something that I gave up a few years ago, with the exception of homemade pies. Every year I make delicious pumpkin & pecan pie from scratch for Thanksgiving, but that is about it. I stay away from gluten & dairy. So much of the time it is too difficult to eat baked goods with those requirements. Well, these days I have felt the need to try and make a few baked goods myself. So this morning I decided to make muffins. Coconut flour muffins that are gluten-free & dairy-free. They tasted really good!

Here is what you need:

2 heaping tbsp of Coconut Oil* (I use Tropical Traditions brand)
*If the coconut oil is solid, heat it up so that you are working with a liquid
2 heaping tbsp of Raw Honey (if you are looking for a less sweet muffin try less Honey)
1/4 cup of applesauce (if you want dry muffins use less applesauce or cut it out entirely, I like my baked goods a bit on the heavy side.)
3 Eggs
1 tsp of Almond extract (if you want to use less feel free)
2 tbsp of coconut milk
- Mix the wet ingredients together in a bowl.

1/4 cup of Coconut Flour (Tropical Traditions brand)
1/4 tsp baking powder (aluminum free)
1 small carrot - minced into small bits
1/3 cup of almonds - minced into small bits
1/3 cup of goji berries
1/3 cup of shredded coconut (Tropical Traditions brand)
- Mix the dry ingredients into a bowl

Preheat your oven to 350 degrees. Then grease your muffin tins with coconut oil - enough so the muffins don't stick. Mix all the ingredients together and then spoon into the muffin tins about half way full. At this point I sprinkled shredded coconut on top of the muffins before I popped them into the oven, just to make it look pretty.

Bake for about 15-20 min depending on your oven. Use a toothpick, knife, or fork to test the muffin. If the utensil comes out clean the muffins are ready.

NOTE - mix and match things. I did not have any dried fruit or bitter chocolate chips, but if I had I might have tossed them in. I had also thought about using brown rice syrup rather than honey for a less sweet muffin (next time I will try that because these were sweeter than I had wanted for breakfast). I had a zucchini so I had debated on using that with the carrot...the possibilities are endless.

Don't forget to signup for the FREE Coconut Oil Contest!!!

WIN Virgin COCONUT OIL by Tropical Traditions!

Here are the details:

What -
Win a 16 oz. bottle of Gold Label Standard Virgin Coconut Oil!

Who -
Anyone can enter and as many times as they like! The winner will have to send me their mailing address (Sorry USA only).

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Enter by - Leaving a comment on this post, with your name, email and what you would like to hear about in this blog.***

Then if you so choose there are SEVERAL ways to multiply your chances of winning:

1. Enter by sending in a healthy recipe of your choice with a photo of your creation. Be as creative as you want. Your entry will be posted on this blog! Enter as many recipes as you like!

Email me with your recipe - mary@marylangfield.com

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Time Frame -
Submit Entries starting today October 28th, 2009. Submission deadline is November 11th, 2009. Winner will be announced on November 13th, 2009!

I think that is everything.

Food Criticism: What are you eating?

I was inspired today to talk about how to deal with unwanted, unwarranted food criticism. This morning I received an email from a client asking for help. It seems like her family, co-workers, and others are interested in her food choices. By interested I mean to say scared, by her unprocessed whole foods. This challenge is something I also deal with a lot. Does this sound familiar? I try my best to keep my food opinions to myself (as much as possible) because I have had a lot of negative experiences myself. It isn't always easy when dealing with family. You want what is best for them whether they are interested or not. And ever since I started eating wholesome foods I feel AMAZING and I want to share. However, I think I am a lot better at keeping to myself these days than I used to be. Of course, sometimes before I even see what someone is eating they think I am judging them (I am thinking of my family). It is a drag. No one wants to be a downer. So on to the irksome question.

What are you eating? followed with a face of disgust or a loud eew sound. Really are we five years old again? I totally get it. I like my food and you like yours. I want to eat loads of veggies, grass-fed meats that were raised humanly without anti-biotics,  and raw butter & cheeses. I enjoy eating whole grains that I get out of the bulk aisle that take a bit more time to prepare, but I feel better eating that kind of fiber. These foods do not have marketing executives backing them. No one is making huge amounts of money off of broccoli. If you have ever read anything by Michael Pollan you know that he suggests that you avoid anything that has to be marketed to you, anything that needs convincing (say Coke with vitamins). However, if you enjoy a breakfast of Pop-Tarts and Cherry Coke to get you going. Then by all means enjoy. At least you are eating breakfast.

Here is an example from my life. Head to the work refrigerator and bust out my lunch. Heat it up at the microwave and while I am waiting for my healthy green soup to cook someone looks at my lunch and makes disgusting sounds about what I am about to eat. Their eyes start bugging out of their head, a curled lip, and overall distain for what I am about to eat. It doesn't have to be soup, it could be hummus, seaweed, sardines, kale or whatever leftovers I had. Then comes the next question.

Why are you eating that? I would explain that my homemade soup, hummus, seaweed, sardines, kale or whatever is not processed and full of unwanted sugars, chemicals, artificial flavors, etc...it is also tasty and fulling. Of course, they are not listening they instead either change the subject or zone out. Why did they ask?

So how do I handle the questions?

• I turn it around and ask them what they are eating? I try to focus on the other person, everyone likes to talk.
• I sometimes joke that I am eating tree bark, leaves, roots...and then slip in what I am actually eating, which seems normal in comparison.

So the question for you dear readers: How would you advise my client?

Tell me if your food choices ever get heckled and how you have learned to deal with it? I would also like to know how you create a safe space with others to talk about food choices.

Good Karma & Homelessness

Sometimes, I feel really overwhelmed when I think about donating. I feel like I have to give money to an organization never a real person.  Of course, then when I encounter someone on the side of the road I am never sure how to act. It hurts my heart and I struggle with decisions: Should I ignore them, pray for a green light so that I do not have to stop, smile at them and give them whatever money I can?


Do you ever feel at a loss when you are driving or walking by someone who is homeless. You want to help, but feel like you are not sure how? Maybe you do not feel comfortable giving them cash because you aren't sure they will use it to feel themselves? Or you ignore the homeless because you are not sure what to do? 


Today I wanted to share with you some ideas that my husband's cousin, Christi gave me. Christi has graciously given these tips so that we can make an impact and really help in the short-term.

• Who doesn't love a new pair of socks? I know I do! Imagine having to wear your socks for more than one day? Not a pleasant thought right? Try imagining wearing the same socks for 2 weeks? The BEST item to give is clean socks. 
• Keep a bag in your car that has socks, gloves, hats, blankets, granola bars to hand out
• When you are shopping pick up whatever is on sale (gloves, socks, blankets, granola bars)
• You don't have to buy new. Go through your closets, ask your friends for gently used items.  Remember if you won't wear it because it has holes or stains DON'T give to homeless people.  Everyone likes to feel good about themselves, even homeless people.  
• Just roll down your window and ask them if they would like, socks or hats etc.  
• You don't have to give money to make a homeless person happy.  
• No one likes to be looked through...look at the homeless in their eyes, say hi, ask how they are doing.  They are people too!

Where ever you live these tips can be helpful. Do you have any other helpful tips or other ideas to keep good karma going? Leave a comment!

Is it a bird? Is it a plane? Nope its a Spanish Omelet, yummy.

This morning I decided to make a Tortilla de Patata, otherwise known as a Spanish Omelet. This dish is one of my favorites and it brings back a lot of memories. In college, my husband and I spent a month backpacking through a tiny piece of Europe. We ended up in Barcelona. Barcelona was fantastic (and it wasn't because of the plentiful sangria! well sort of). We stayed in a touristy part of town on the street Las Ramblas. There were tons of street vendors, amazing restaurants, and the water front wasn't far away. We spent our time visiting architectural endeavors by the famous Gaudi, touring museums featuring Salvador Dali, Picasso, and Gaudi among many other things.

Anyway back to the omelet! One of the best things I had to eat in Barcelona was the Tortilla de Patata. Lucky for me my husband told me that his mother knew how to make the Spanish Omelet. One of the first things I did on my return to the States was get a lesson.

The Spanish Omelet is a staple. You can eat it for breakfast, lunch, or dinner. Sometimes in Spain they would toss it on a baguette. I like to serve it with a side salad. And it is great to make on the weekend so you are assured you have an easy meal to eat for breakfast during the work week or to take for lunch. The best part about it is it requires so little ingredients!

I decided to make my own version (go figure). Now for those of you that are interested in making this omelet - a word of warning. It requires the ability to flip your pan upside down and then replace the omelet in the pan for cooking on both sides. This takes practice. So even if you don't get a beautiful round saucer like omelet the first time it will still taste great. Here is a great STEP by STEP with photos.

So I chose to use some other ingredients instead of the traditional ones.

2 - Leeks

4 - Purple Potaotes

4 - eggs (mixed with a fork)

1 cup of sesame oil

Salt & Pepper to taste

1 - 4 inch diameter pan

1. Chop the leeks and clean them in a colander

2. Peel potatoes, half, and then slice in thin half moon shapes

3. Put a bit of oil in a large frying pan, turn of the heat, then toss in the leeks.

4. Once the leeks have been in for a minute or two toss in the potatoes. Mix well with the oil. If necessary add a tad more.

5. Season with sea salt & cracked pepper.

6. Let the onions & potatoes caramelize a bit and become translucent

7. Turn off the heat.

8. Pour the onions & potatoes into a bowl and then add your eggs. Make sure to mix everything. Let the mixture stand up to 20 minutes so it binds (this binding can be skipped, but it helps!)

9. Heat your 4 inch diameter pan with oil - cover the bottom - it is very important to use enough oil so that the mixture does not stick to the pan. (You can always add more)

10. Once the pan is very hot, add the mixture slowly. Use a spatula to make sure the edges of the pan do not stick to the mixture. If they do, add oil. Also make sure it doesn't stick by shaking the frying pan a bit so that your mixture moves and isn't connected on the edges.

11. Let it cook. I would say that you want to see the edge cooked to about a 1/2 inch.

12. Turn the heat off. Take a plate larger than the fry pan and lay it over the top. Walk the pan over to the sink and hold the plate firmly and flip the tortilla over onto the plate.

13. Return the tortilla to the pan (may need to add more oil) continue to heat, shake the pan, same idea as before. About 5 min.

14. Flip the tortilla again. You can tell if it is ready by sticking a knife in the middle, if its firm its ready to go! If not...

15. Return to heat

16. May need more flipping - check it out.

NOTE - Try adding peppers, garlic or other herbs to experiment! No matter what it will taste great.

Yummy!

Check out the details of the link at the top for the visual step by step.

I want to know. Have you had a Tortilla de Patata? Have you made it before? What modifications have you done to make it your own?