Pumpkin Muffins


  • Avocado oil for liners
  • 4 large eggs
  • 1/2 cup pure pumpkin puree
  • 4 tablespoon unsalted butter, melted and slightly cooled
  • 1 teaspoon stevia glycerite (equals about 1/3 cup sugar)
  • 2 teaspoons vanilla extract
  • 2 teaspoons ground cinnamon
  • 6 tablespoons coconut flour (44 grams)
  • 1 teaspoon baking powder (gluten free if needed)


  • Preheat oven to 350 degrees F. Line 6 muffin cups with foil or silicone liners and spray the liners with oil. You can use well-greased paper liners, but that would increase the risk of sticking.
  • In a medium bowl, whisk together the eggs, pumpkin puree, melted butter, stevia, vanilla, and cinnamon.
  • Whisk in the coconut flour, mixing patiently until very smooth. Finally, mix in the baking powder.
  • Using a 4-tablespoon ice cream scoop, pour the batter into the prepared muffin cups.
  • Bake until set and a toothpick inserted in center comes out clean, 22-25 minutes
  • Transfer the muffins to a cooling rack and cool completely before enjoying. Texture improves when they reach room temperature.

Source: https://healthyrecipesblogs.com/gluten-free-pumpkin-muffins/

Quinoa Chicken Parmesan


  • 1 cup quinoa
  • 1 tablespoon Italian seasoning
  • 2 boneless, skinless chicken breasts, cut crosswise in half
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 cup marinara sauce, homemade or storebought
  • 1/4 cup basil leaves, chiffonade


  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a large saucepan of 1 1/2 cups water, cook quinoa according to package instructions. Stir in Italian seasoning.
  3. Season chicken with salt and pepper, to taste.
  4. Working in batches, dredge chicken in flour, dip into eggs, then dredge in quinoa mixture, pressing to coat.
  5. Place chicken onto the prepared baking sheet. Place into oven and bake for 20-25 minutes, or until golden brown. Top with cheeses and marinara. Place into oven and bake until cheeses have melted, about 5 more minutes.
  6. Serve immediately, garnished with basil, if desired.
Qunioa Stir-Fry with Vegetables
Makes 4 servings


    • 3/4 cup quinoa, rinsed
    • 1/2 teaspoon salt, divided
    • 1 tablespoon vegetable oil
    • 1 small carrot, thinly sliced
    • 1 medium red bell pepper, cored, seeded and chopped
    • 2 teaspoons grated ginger
    • 1 clove garlic, sliced
    • 1 small red chile, chopped (optional)
    • 2 cups snow peas, trimmed
    • 1/4 teaspoon black pepper
    • 1 egg, beaten
    • 4 ounces grilled chicken breast, chopped
    • 2 scallions, chopped
    • 1/2 cup cilantro
    • 1 tablespoon soy sauce


    1. Place quinoa in a small saucepan with 3/4 cup water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered. Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 teaspoon salt and pepper and cook, stirring frequently, 1 minute. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.
Per serving: 254 calories, 7.8 g fat (1.1 g saturated), 30 g carbohydrates, 4 g fiber, 17 g protein
source: https://www.epicurious.com/recipes/food/views/quinoa-stir-fry-with-vegetables-and-chicken-357090
Royal Pecan Rice Stuffing


  • 3 cups cooked Royal Blend Rice
  • 1/4 cup butter
  • 3/4 cup chopped onion
  • 3/4 cup chopped celery
  • 1/2 cup chopped pecans toasted
  • 1/4 cup chopped parsley
  • 1/2 tsp salt or to taste
  • 1/4 tsp pepper
  • 1 tsp poultry seasoning or to taste


  1. In large skillet, saute onions and celery in butter until tender. Stir in remaining ingredients, mixing well. Spoon into casserole; cover tightly and bake at 375 degrees for 15-20 minutes.