Banana Chai Strusel Donuts! (Grain Free)

I cannot wait to get Against All Grain – I’ve asked the kids to get it for me for Christmas, lol.  Danielle has amazing recipes on her website and I adapted this one a little.  I’d made it for muffins this morning and they were gobbled in minutes, so I then tweaked and made them as donuts tonight.  It made 12 regular & 12 mini muffins…

48 mini donuts – check out these stats!

  • Only 3 Tbsp of Oil (of course Coconut Oil!)
  • No refined sugars
  • High Protien
  • High Fibre

If this is your first time making a grain free treat you need to realize it won’t be the same texture as wheat or other grain baking.  It’s often painfully dry or awkwardly moist. Danielle is a genius and her baking bridges that gap nicely.

Ingredients
  • 3 tbsp honey (I used creamed honey since that’s what I had on hand)
  • 1 tsp Epicure’s vanilla
  • 2 tbsp coconut oil (plus 1 tbsp to grease your molds)
  • 4 eggs, room temperature
  • ½ tsp apple cider vinegar
  • ½ cup coconut flour
  • ¼ cup blanched almond flour
  • ½ tsp Epicure’s Chai Seasoning (or Cinnamon or Fruit Crumble Topping)
  • 1 tsp baking soda
  • ½ tsp salt
  • 3 overly ripe medium sized bananas (we’re talking big brown spots)
  • ¼ cup milk (I used coconut, but almond works well too)
  • ¼ cup Epicure’s Dark chocolate chips – I used all mine up in the muffins so had none to include

For the Streusel

  • ¼ cup pecans
  • 1 tbsp Coconut Sugar
  • 1 tsp Epicure’s Chai Seasoning
  • 2 tbsp Epicure’s  chocolate chips (I left this out on the donuts since I had none)
Instructions
  1. Preheat your oven to 425 degrees.  Melt your Tbsp of Coconut Oil and brush it into your Donut Molds.
  2. Using a paddle attachment in a stand mixer, cream together the coconut oil, honey, and vanilla until is light and fluffy.
  3. Add your eggs one at a time, mixing well after each one. Add in the apple cider vinegar.
  4. In a separate bowl, combine the flours, chai seasoning, baking soda and salt.
  5. Slowly incorporate the dry ingredients into the wet ingredients, scraping down the sides of the bowl if necessary.  I turned the mixer on and and dropped in a small scoop of dry ingredients and let it mix a minute before adding another one.
  6. Mash the bananas and the milk in a bowl until it has reached a similiar consistency to baby food. Fold the banana mixture into the batter and the chocolate chips if you’re using them.
  7. Spoon the batter into a piping bag or ziploc baggy with the corner cut out.  Pipe into your Donut Mold.
  8. For the streusel topping, chop the pecans, coconut sugar (or honey), and chai spice in a blender or food processor until finely chopped. Mix in the chocolate chips, then sprinkle the mixture over the muffins.
  9. Bake for 12 minutes, until the tops have browned lightly and a toothpick comes out clean.

Store anything made with coconut flour in the fridge for 3-4 days or the freezer for 3-4 months.

What the heck does Dana eat anyway? Paleo/Primal Overview

Some of you are new to Paleo/Primal and are following me because of my lunch bin idea.  Welcome!

I eat no-crap foods.  If it’s been processed or changed it’s not part of my food choices.  I avoid grains and beans because I feel so much better when I don’t.  I avoid GMO’s.  I rarely eat refined sugar.

I’m also a sugar-a-holic.  So I’ve discovered that when I eat high protein and low carb I have much better sugar control.  I get lots of carbs from my veggies and fruit although I have found that if I have a few starchy carbs in a day, like yams for breakfast (yam coins are the bomb!) I then crave sugar all day.  Not a pleasant way to spend the day!

There are ‘Paleo Police’ out there that will say ‘ah, you ate a potato, omg!’.  I say go take your perfectionism somewhere else.  I’m human, I strive for a 90/10 rule, when traveling it’s more than a 70/30…

So onto what I do eat:

  • All Proteins – Eggs, Chicken, Fish, Beef, Pork – those are my main protein sources
  • Nuts – another protein although I try to limit myself to a handful a day.  They’re so darn incredible and moreish that once I start I have a hard time stopping.  No peanuts.  Almond Butter with Sea Salt – OMG!
  •  Veggies – bring em on!  I eat pretty much any nutrient dense veggies although do try to limit the starchy ones like Yams, Butternut etc squash, so that I don’t have sugar cravings.  What I always have on hand:  Carrots, Celery (the best scoop for egg/tuna/chicken salad), Marinated Artichoke Hearts, Cauli or Broc, Romaine, Red Peppers, Tomato (yes, I know it’s a fruit), Green Beans (they sometimes flare my arthritis).  Corn is a very rare treat if I can find GMO free – not a Paleo food as it’s actually a grain.  Potato’s are not nutrient dense so best to avoid.
  • Fruit – I enjoy fruit although with trying to lose weight I stick to apples & berries.  Good fibre so a low GI Fruit and they don’t cause as many cravings in me
  • Coconut – In any form. Coconut Butter mixed with coconut oil – HEAVEN!!  Coconut Oil also revs the metabolism.  Awesome!
  • Oils – Coconut, Olive and Nut oils (not peanut).  Those are my main oils.  NO ‘vegetable or Canola Oil’
  • Avocado – food of the gods.  A little Chili Garlic Salt and you’ve got an amazing snack!  Also great as an icing or pudding base.
  • Dairy.  Most Paleo eater’s don’t eat dairy.  I can process dairy just fine so I do eat it.  Lacto-Paleo or Primal folks eat dairy. :)
  • Herbs and Spices in abundance.

What do I avoid:

  • Soy.  I do use soy sauce as a flavoring here and there.  Coconut Aminos is a good substitute so it’s hard to find.  I prefer Braggs since it’s at least gluten free
  • Veggies that aren’t nutrient dense – potato
  • Fruits with a high sugar content – because it makes me crave carbs
  • Grains, Beans
  • Sugars & other processed foods.  If I do have sugar it will be Coconut Sugar or Honey.  Most ‘sugar’ is from beets and most beets are GMO.

If weight loss alongside feeling amazing is your goal use a tracker for a week so you can get an idea of how many carbs are in the foods you eat.  Eating as I’ve shown above I typically eat between 50-100carbs a day, complex healthy carbs.  After 3-4 days with no starchy carbs you don’t crave them.  SERIOUSLY.  AND this is a sugar-a-holic telling you this!

Great Resources are at this link.  If you really want to rock this and would like me to share my ‘food’ a few days so you can get an idea of how to make it work let me know!

DANA K’s Top 5 Tips

  1. MOST IMPORTANT STEP – DITCH the crap.  Box up all the processed foods and give them away.  If they’re not in the house they can’t tempt you!
  2. Learn to love water.  Add a little lemon or a drop of essential oils if you need.  Drink lots.  Often our ‘hunger’ is our bodies craving for fluids
  3. Sleep more.  It’s easier to avoid carbs when you’re well rested.  A poor sleep = carb craving
  4. Prep and plan ahead.  It’s SO much easier to stick to healthy eating when you have options at your fingertips even when you’re busy.  I take an hour after my big shopping and I do a major prep that covers most of the week.  One is the snacks/lunch prep, one is my Big Ass Salads and Scrambles and Omelets in minutes.
  5. Consider starting with a Whole 30 or 21 Day Sugar Detox.  Both will set your body up and work you through the cycle of cutting your carb cravings.

 

Back to School… lunches! Save your sanity and money!

My kids are not huge into Sandwiches every day prob cause it’s something we rarely did here even before I went Paleo (Grain Free for the uninitiated).  One kid is GF and eats few grains other than occasional rice, so 80% Paleo.  One likes to avoid gluten since she feels better and one prefers to eat crap over real food all the time.  Sigh.  #16yo boys!

PREP: Over the past few nights while the kids were lounging around the kitchen visiting or watching TV in the great room I’ve chilled with them and done up the lunch/snack drawers.  I did up so many bags of drawer snack that I’ve got a whole box squirreled away in the dungeon (my storage room) so that I don’t have to do anymore drawer snacks for weeks!

STORAGE – 3 drawers:  I’ve got 2 cupboard drawers and 1 fridge drawer.  Snack Baggies from Dollarama are my friend.  Not environmentally friendly although a sanity saver.  Another fav container set is the 60pc containers on for $9 at Superstore.  LOTS Of small 6oz – 1.5 cup containers, perfect for school!  I have two of these 60pc sets

TYPICAL DAY:  My kids grab 6-10 items.  They’ll have one at snack time and a slew at lunch.  They can pair their crackers with cheese and meat or use the crackers or celery to scoop up Tuna, etc.  Every lunch is different and they can grab according to what appeals to them that day.  They eat it because THEY Picked it.  :)

#1 is my healthier drawer - all these items are always in the drawer

  • 4+ Nuts – Salted Mixed (no peanuts), plain almonds, macadamia’s, pecans, pistachio – 1 lg handful
  • Dehydrated foods – Corn (it’s so good), Yogurt – these unusual ones I get from Thrive Foods (http://canada NULL.thrivelife NULL.com/positivelypreparing)
  • 3-4 Dried Fruits – Mango, Coconut Flakes, dried banana or others from my friends at Level Ground (http://www NULL.levelground NULL.com/products/fruit/)
  • Crackers etc – Rice Crackers, GF various from Costco
  • Fruit Cups – on sale at Costco last week – my kids love the Mandarins and Peaches
  • Fruit Puree – I get the big box from Costco with the various flavors – Lex loves these at school
  • FruitSource Bars – all fruits, no crap.  Costco had these $5 off last week.
  • Seaweed Snacks – Costco again
  • Clif Bars – this is my unhealthy son’s ‘healthiest’ food
  • Or when they get really lucky my homemade Coconut Almond Cookies or Chewy Danger Bars or these family favorite or Coconut Cupcakes
Drawer 1 - The Healthy Drawer

Drawer 1 - The Healthy Drawer

#2 is my snack drawer – these change  depending on what’s on sale or is a partial leftover bag in the cupboard

Better than a white bagel although not ideal.  It keeps my 16yo from going to the gas station at lunch though, so it’s a success!  The containers really come into play here since much of this would crush in a baggie.  This is SUCH a money saver over those baggies of snacks. I  can buy the huge bag for $4-6 and make up scads of containers.

  • Various bulk bag snacks – Veggie Straws, Popped Chips,
  • Popcorn (Costco has a non-GMO popped corn!)
  • Various Granola bars

Drawer #2 - Snack Drawer

#3 – Fridge Drawer – has ~12 of these items on any given day

  • Containers of Grapes
  • Baggies of Pepperoni – GF from Superstore or GF Turkey Costco
  • Beef Jerky – homemade, no preservatives and GF
  • Veggies – Carrots, Celery Sticks, Snap Peas
  • Yogurt and Yogurt Tubes
  • Oranges/Apples/Plums, etc
  • Babybel, Cheese Strings and my own chunks or cubes of various cheeses like Jalapeno Havarti
  • Homemade Fruit Rollups
  • Bags of Ham, Turkey, Roast Beef
  • Containers of Tuna Salad, Egg Salad, Salmon Salad, Chicken Salad (the protein, my 5min mayo and seasonings).  I make a diff one every Sunday, about 6 containers, they need to act fast to get a container or make their own!
  • Hummus or Salsa or whatever random cold portable food I have in the fridge
  • Greens/Veg, Goat Cheese Crumbles, Cranberries and Epicure’s Italian Dressing (Lex’s Fav lunch)
  • Whatever snack I’ve made, like Ronel’s Beef Rollups or my luscious lemon bars (recipe to follow soon!)

#3 - Fridge Drawer