Black Bean Avocado Tostadas

April 08, 2024 by Nichole Perkins in Recipes

Kids and adults love this lunch, dinner, or snack option. It could be the crunch of the tortilla or the satisfying layers. Either way, it's a hit—and a healthy one: Buttery avocados, filled with healthy fat and potassium, marry perfectly with the black beans, which get a kick of saltiness and umami from the coconut aminos.

This recipe yields 6-8 servings

INGREDIENTS

3 cups cooked black beans (850 grams or 2-15 ounce cans)
4 tablespoon coconut aminos
3 avocados, mashed
2 limes
3 tablespoons cilantro, chopped
Salt and pepper to taste
1 tablespoon ghee
6-8 eggs (optional)
Pickled onions for topping (optional)
Extra cilantro for topping (optional)
Hot sauce for topping (optional)
6-8 homemade tortillas of choice

4 tablespoon coconut aminos
3 avocados, mashed
2 limes
3 tablespoons cilantro, chopped
Salt and pepper to taste
1 tablespoon ghee
6-8 eggs (optional)
Pickled onions for topping (optional)
Extra cilantro for topping (optional)
Hot sauce for topping (optional)
6-8 homemade tortillas of choice
3 cups cooked black beans (850 grams or 2-15 ounce cans)

Directions

Preheat the oven to 350 degrees fahrenheit/176 degrees celsius. Brush a thin layer of olive oil on tortillas and lay them on a baking sheet. Bake for 5-7 minutes until they are browned and appear crispy.
In a bowl, add cooked black beans (rinsed and drained if using canned) and coconut aminos. Mash together until the beans resemble refried beans. In a second bowl, add avocados, the juice of two limes, and cilantro. Mash mixture together then add salt and pepper to taste.
In a pan on medium heat, melt ghee then crack eggs into the pan and cook for 5-7 minutes, leaving the yoke runny.
To serve, layer one crispy browned tortilla, a layer of the black bean mixture, a layer of the avocado mixture, and an egg. Top with pickled purple onions, cilantro, or hot sauce.

Holiday Breakfast Casserole

December 19, 2022 by Nichole Perkins in Recipes

This is one of those recipes that requires a minimal amount of prep work and the rest takes care of itself. Filled with nutrient-rich spinach, sweet potatoes, and Brussels sprouts, the finished casserole is fluffy and decadent, perfect for a holiday breakfast. And while it’s delicious served hot straight from the oven, we leave ours out so people can help themselves to seconds and thirds well into the morning.

This recipe yields 8 servings

INGREDIENTS

1 package of bacon
2 sweet potatoes, cut into rounds
3 cups brussels sprouts, quartered
1 cup spinach
20 cherry tomatoes, halved
1 yellow onion
2 garlic cloves, minced
12 eggs
3 tablespoons purified water
2 teaspoons sea salt
1 teaspoon black pepper
1 tablespoon coconut oil, divided

1 package of bacon
2 sweet potatoes, cut into rounds
3 cups brussels sprouts, quartered
1 cup spinach
20 cherry tomatoes, halved
1 yellow onion
2 garlic cloves, minced
12 eggs
3 tablespoons purified water
2 teaspoons sea salt
1 teaspoon black pepper
1 tablespoon coconut oil, divided

Directions

Preheat the oven to 375 degrees fahrenheit. Toss sweet potatoes and brussel sprouts in coconut oil and sprinkle them with sea salt. Roast in the oven for about 30 minutes or until tender with a fork.
Chop bacon into bits and cook in a skillet until crispy. Remove from the skillet and set aside, leaving the bacon fat in the skillet. Add onion and garlic to bacon fat and cook until caramelized.
Add spinach to the skillet. Cook until just wilted.
Whisk eggs and water in a bowl.
In a glass baking dish, add a bottom layer of sweet potatoes. Follow with a layer of brussel sprouts, then the onion, garlic, and spinach mixture. Pour egg mixture over top. Top with slices of tomato.
Bake in the oven for 30 minutes.

Pumpkin Pancakes with Ginger + Nutmeg

October 25, 2022 by Nichole Perkins in Recipes

We'll take any conventional pancake recipe and raise you a gluten-free and decidedly more delicious version—with pumpkin, at that. The warm notes of cinnamon, nutmeg, and ginger make for an autumn breakfast you'll want to make over and over.

This recipe yields 8 pancakes

INGREDIENTS

3 tablespoons coconut flour
⅛ cup cassava flour
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger
½ teaspoon baking soda
¼ teaspoon sea salt
3 eggs
½ cup pumpkin puree
½ cup of almond milk (or non-dairy milk of choice)
2 tablespoons maple syrup
1 tablespoon coconut oil
½ lemon, squeezed
½ teaspoon vanilla extract

3 tablespoons coconut flour
⅛ cup cassava flour
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger
½ teaspoon baking soda
¼ teaspoon sea salt
3 eggs
64 grams pumpkin puree
2.25 ounces almond milk (or non-dairy milk of choice)
2 tablespoons maple syrup
1 tablespoon coconut oil
½ lemon, squeezed
½ teaspoon vanilla extract

Directions

1. Combine all the dry ingredients into a bowl and stir with a fork or pastry blender.

2. In a separate bowl, beat eggs, pumpkin, nut milk, maple syrup, vanilla, and lemon. Add coconut oil and mix well.

3. Add the dry ingredients to the wet and whisk.

4. Heat a skillet to medium/low heat and scoop ¼ cup of batter into the pan. Allow it to cook low and slow. About 3 - 5 minutes on each side.

5. Serve with maple syrup.

TIPS

**Although the batter has the consistency of a regular pancake mix, it will take longer than expected to cook. In order not to burn them, cook them low and slow.

Breakfast Frittata

May 17, 2021 by Nichole Perkins in Recipes

Frittatas are morning crowd pleasers, whether it’s my family around the breakfast table or a gathering of friends for a festive holiday brunch. An array of colorful vegetables and lively spices are a feast for the eyes and the palate.

This recipe yields 6 servings

INGREDIENTS

1 bell pepper (any color), chopped
1 small zucchini, chopped
3 teaspoons olive oil, divided
1 teaspoon sea salt, divided in half
½ teaspoon black pepper, divided in half
4 eggs
1 tablespoon filtered water
1 teaspoon herbes de Provence
½ teaspoon dried thyme
½ teaspoon dried oregano
½ cup chopped leek leaves
½ cup baby spinach
2 plum or Roma tomatoes, sliced
1 tablespoon freshly chopped basil

1 bell pepper (any color), chopped
1 small zucchini, chopped
3 teaspoons olive oil, divided
1 teaspoon sea salt, divided in half
½ teaspoon black pepper, divided in half
4 eggs
1 tablespoon filtered water
1 teaspoon herbes de Provence
½ teaspoon dried thyme
½ teaspoon dried oregano
½ cup chopped leek leaves
½ cup baby spinach
2 plum or Roma tomatoes, sliced
1 tablespoon freshly chopped basil

Directions

Preheat oven to 350 degrees Fahrenheit / 175 degrees Celsius.
Place bell pepper and zucchini on a baking sheet and toss with olive oil, sea salt, and black pepper. Bake for 15 minutes.
Meanwhile, using a whisk or a fork, beat 4 eggs in a large bowl with water. Add herbes de Provence, thyme, oregano, and remaining sea salt and pepper.
Heat 2 teaspoons olive oil in an oven-safe skillet over medium heat. Add leeks and spinach. Cook for approximately 5 minutes or until the vegetables begin to wilt.
Add roasted pepper and zucchini to the pan.
Pour egg mixture on top of vegetables and cook for 2-3 minutes over medium heat. Do not scramble, just let them set.
Place round slices of tomatoes and basil on top of egg mixture and transfer to the oven.
Bake 20-30 minutes. Eggs should be set, not runny.
Serve warm.

Tips

**You can add whatever vegetables you like to this dish. The method is the same. I suggest roasting vegetables before adding to the frittata as we did with the pepper and zucchini; it makes them more flavorful.

**I cooked this frittata in a 10-inch cast-iron skillet. For a larger crowd, you can use a bigger skillet and double it.

Fancy Deviled Eggs

May 17, 2021 by Nichole Perkins in Recipes

No home kitchen is complete without a go-to recipe for deviled eggs that you can count on come party time. A brunch classic at our house, these deviled eggs up the ante with smoked salmon, along with the savory flavors of tahini and Dijon mustard.

This recipe yields 16 deviled eggs

INGREDIENTS

8 eggs
4 ounces smoked salmon
2 tablespoons tahini
2 tablespoons Primal Kitchen Organic Dijon Mustard
2 tablespoons chives, minced
2 tablespoons lemon juice
1 tablespoon coconut fat
⅛ teaspoon sea salt
⅛ teaspoon ground black pepper
Salmon roe and/or chives, for garnish

8 eggs
115 g smoked salmon
2 tablespoons tahini
2 tablespoons Primal Kitchen Organic Dijon Mustard
2 tablespoons chives, minced
2 tablespoons lemon juice
1 tablespoon coconut fat
⅛ teaspoon sea salt
⅛ teaspoon ground black pepper
Salmon roe and/or chives, for garnish

Directions

Bring a pot of water to a rolling boil. Gently place eggs in the pot, lowering them in with a spider whisk. Cook for 12 minutes. Remove from the pot and allow to cool.
Once eggs are cool, gently peel off shells and cut in half lengthwise. Carefully spoon out the yolk into a mixing bowl and arrange egg whites on a plate. Lightly salt the whites.
Add salmon, tahini, mustard, chives, lemon juice, coconut fat, salt, and pepper to the mixing bowl.
Using a spatula, mix together until it forms a creamy consistency.
Using a spoon, fill the egg whites with some of the salmon filling.
Garnish with salmon roe or chives.

Tips

**You can also mix the filling in a standing mixer fitted with the paddle attachment; however, this is not necessary.

Ratatouille

April 19, 2021 by Nichole Perkins in Recipes

This popular traditional stewed vegetable dish hails from France’s sunny southern region, where fresh produce seems to always be in abundance. Ratatouille is delicious as a satisfying side dish, a bright and flavorful main course, or underneath an egg for a hearty breakfast.

This recipe yields 6 servings

INGREDIENTS

2 Roma tomatoes
1 yellow squash
1 zucchini
½ red bell pepper
½ yellow bell pepper
1 cup leeks (use only green part for SIBO and low-FODMAP protocols)
1 tablespoon + ¼ cup olive oil
2 cloves garlic (use 1 tablespoon garlic-infused olive oil for SIBO and low-FODMAP protocols)
1 14-ounce can diced tomatoes (no added fillers)
1 teaspoon sea salt, divided in half
½ teaspoon ground black pepper, divided in half
⅛ teaspoon crushed red pepper flakes
¼ teaspoon basil
¼ cup chopped parsley
¼ teaspoon thyme
¼ teaspoon oregano
¼ teaspoon rosemary

2 Roma tomatoes
1 yellow squash
1 zucchini
½ red bell pepper
½ yellow bell pepper
128 g leeks (use only green part for SIBO and low-FODMAP protocols)
1 tablespoon + 60 ml cup olive oil
2 cloves garlic (use 1 tablespoon garlic-infused olive oil for SIBO and low-FODMAP protocols)
1 14-ounce can diced tomatoes (no added fillers)
1 teaspoon sea salt, divided in half
½ teaspoon ground black pepper, divided in half
⅛ teaspoon crushed red pepper flakes
¼ teaspoon basil
¼ cup chopped parsley
¼ teaspoon thyme
¼ teaspoon oregano
¼ teaspoon rosemary

Directions

1. Thinly slice tomatoes, squash, and zucchini into round discs.

2. Chop bell peppers and leeks.

3. Preheat the oven to 375 degrees Fahrenheit / 190 degrees Celsius.

4. Preheat a cast iron skillet or similar oven-safe pan on medium heat. Add 1 tablespoon olive oil to pan.

5. Add peppers, leeks, and garlic (or garlic-infused olive oil).

6. Allow leeks and peppers to cook for approximately 5-7 minutes.

7. Add diced tomatoes, ½ teaspoon of sea salt, ¼ teaspoon of black pepper, red pepper flakes, and basil. Use a spatula to mix and cook for another few minutes.

8. Place tomato, squash, and zucchini rounds in concentric circles around the pan, starting on the outer edge and working towards the center.

9. In a small bowl, mix the ¼ cup / 60 ml olive oil with parsley, thyme, oregano, rosemary, and remaining salt and pepper.

10. Using a baster, paint the mixture on top of the squash.

11. Cover with foil and place in the oven for 30 minutes.

12. Remove the foil and allow it to cook for another 15 minutes.

Tips

**You may need to adjust the quantity of vegetables depending on the size of your skillet. I use my 10-inch cast iron pan.

Ginger Beet Smoothie

February 08, 2021 by Nichole Perkins in Recipes

Too often smoothies are made with the best of intentions but the finished result is a sugar bomb of fructose and little nutrition. This immunity-boosting recipe is the antidote. Beets boast an impressive lineup of iron, folate and B6, while spinach and strawberries pack loads of vitamin C. Add the antioxidants and bioactive compounds from the ginger, and you have a supercharged smoothie you can feel good about drinking daily.

This recipe yields 2 servings

INGREDIENTS

1 large beet
1 handful spinach
1 inch fresh ginger
1 handful strawberries
¼ cup coconut milk
1 handful ice

1 large beet
1 handful spinach
2.5 cm fresh ginger
1 handful strawberries
60 ml coconut milk
1 handful ice

Directions

Blend all ingredients in a high-powered blender and drink immediately. The mixture can also be stored in a Mason jar in the refrigerator for up to 3 days.

Red Velvet Muffins

February 08, 2021 by Nichole Perkins in Recipes

A healthy riff on a beloved treat, these PrimaFoodie-approved Red Velvet cupcakes get their deep crimson color from natural beets (which, in fact, were used in earlier recipes from the 1930s and 1940s). The rich cocoa, vanilla, and coconut oil bring the decadence to the next level.

This recipe yields 12 muffins

INGREDIENTS

2 ½ cups almond flour
¾ teaspoon baking soda
¼ teaspoon salt
2 large eggs
⅓ cup coconut oil
¾ cup maple syrup
Juice of half a lemon
1 tablespoon vanilla
1 medium size beet (cooked and peeled)
3 tablespoons cacao powder

230 g almond flour
¾ teaspoon baking soda
¼ teaspoon salt
2 large eggs
80 ml coconut oil
180 ml maple syrup
Juice of half a lemon
1 tablespoon vanilla
1 medium size beet (cooked and peeled)
3 tablespoons cacao powder

Directions

Preheat oven to 350 degrees Fahrenheit / 175 degrees Celsius.
Mix almond flour, baking soda, salt and cacao powder in a bowl and set aside.
Place eggs, coconut oil, maple syrup, lemon juice, vanilla and cooked beets in a food processor and blend for about 15 seconds.
Slowly add the dry ingredients to the food processor and mix until fully incorporated.
Scoop into a muffin tin.
Bake for 20-25 minutes at 350 degrees Fahrenheit / 175 degrees Celsius.

TIPS

**I cook mine on the shorter side, keep them on the counter then reheat them in the air fryer for 5-10 minutes and they come out lightly crisp on the outside and perfectly moist on the inside every time.

**To cook beets, fill the bottom of a pot with water and bring to a boil. Cut off the leafy green stem and place beet root in a steamer basket above the boiling water. Cover with a lid and steam for about 30 minutes or until beets are soft and can be pierced with a fork. Remove from the heat and allow them to cool. Once cool enough to handle, peel the skin off the beet root. Now they are ready to eat or use for baking.

**Always keep the beet root water from your steamed beets. You can drink it plain, or add it to a smoothie. It has wonderful nutrients and a beautiful red color.

Almond Biscotti with Honey and Orange

December 14, 2020 by Nichole Perkins in Recipes

There’s something about the robust crunch, the warm anise, and the buttery almond that make biscotti so satisfying. These have all the appeal of the traditional twice-baked Italian biscuit but without the refined sugar or gluten. Cozy up with a few of these fresh from the oven, a piping cup of tea, and a novel.

This recipe yields 20 pieces of biscotti

INGREDIENTS

For Biscotti:
2 eggs
¾ cup honey
½ cup palm shortening
2 tablespoons orange flavoring
2 cups almond flour
¼ cup coconut flour
¼ cup arrowroot powder
3 teaspoons star anise, freshly ground
1-½ teaspoons baking powder
1/4 teaspoon salt

For Topping:
1 bar 100% cacao or unsweetened baking chocolate
2 tablespoons honey
1 tablespoon coconut oil
2 cups sliced almonds or crushed pecans

For Biscotti:
2 eggs
175 ml honey
64 g palm shortening
2 tablespoons orange flavoring
250 g almond flour
32 g coconut flour
32 g arrowroot powder
3 teaspoons star anise, freshly ground
1-½ teaspoons baking powder
1/4 teaspoon salt

For Topping:
1 bar 100% cacao or unsweetened baking chocolate
2 tablespoons honey
1 tablespoon coconut oil
250 g sliced almonds or crushed pecans

DIRECTIONS

For Biscotti:

In a stand mixer, combine eggs, honey, palm shortening, and orange flavoring until well incorporated.
In a separate bowl, combine all dry ingredients and use a pastry blender or whisk to mix and break up any lumps.
Slowly add the dry ingredients to the wet mixture.
On a baking tray covered with parchment paper, form the dough into a log shape. The dough will spread when baking, so keep the log thin and approximately 3 inches wide.
Bake at 350 degrees Fahrenheit / 175 degrees Celsius for 30 minutes.
Remove from oven and let cool for 1 hour.
Slice into thin strips and lay flat on the baking tray.
Reduce the heat of the oven to 200 degrees Fahrenheit / 90 degrees Celsius and bake for another 45 minutes, flipping the biscotti halfway.
Remove from oven and allow to cool and harden.

For Topping:

In a double boiler, melt baking chocolate.
Add honey and coconut oil and mix well.
Prepare a bowl with sliced almonds or crushed pecans.
Once fully melted, dip ends of biscotti in chocolate and roll through nuts. Set back on baking tray and refrigerate until the chocolate has hardened. Serve with your favorite cup of coffee.

TIPS

**The dough will be very sticky and does not feel like a traditional dough; this is normal. You can form the log shape inside the parchment paper without even touching the dough. Pinch two sides of the parchment together and roll the dough back and forth inside the parchment. Release and check that it’s about 3 inches or desired width.

**After the second bake, it is normal for the biscotti to still feel slightly soft. It will harden into the traditional crispy texture after sitting at room temperature for a while.

Pumpkin Muffins

October 19, 2020 by Nichole Perkins in Recipes

It’s autumn, which means pumpkin-flavored everything. But instead of reaching for the artificial flavoring, opt for using the real thing. The plump orange winter squash is low in calories but nutrient dense, offering a healthy dose of beta carotene, fiber, potassium, and vitamin C. Plus, it’s delicious baked in these muffins, which boast plenty of warming spices to satisfy your every fall-induced flavor desire.

INGREDIENTS

½ cup coconut sugar
2-¼ cups almond flour
2 tablespoons arrowroot powder
2 tablespoons coconut flour
3 teaspoons cinnamon
1 teaspoon nutmeg
1 teaspoon cloves
½ teaspoon ginger
½ teaspoon salt
½ teaspoon baking soda
3 eggs
1 can pumpkin
½ cup maple syrup
1 teaspoon vanilla

64 g coconut sugar
290 g almond flour
2 tablespoons arrowroot powder
2 tablespoons coconut flour
3 teaspoons cinnamon
1 teaspoon nutmeg
1 teaspoon cloves
½ teaspoon ginger
½ teaspoon salt
½ teaspoon baking soda
3 eggs
1 can pumpkin
120 ml maple syrup
1 teaspoon vanilla

DIRECTIONS

In a medium-sized bowl, mix all the dry ingredients.
In a separate bowl, whisk together eggs, pumpkin, maple syrup, and vanilla.
Pour the wet mixture into the bowl with the dry ingredients and whisk together until all the ingredients are well incorporated.
Scoop evenly into a non-stick muffin pan.
Bake at 375 degrees Fahrenheit / 190 degrees Celsius for 20 minutes.

Breakfast Hash

July 13, 2020 by Nichole Perkins in Recipes

Some mornings call for something hearty and satisfying for breakfast — this hash is just that dish. This lineup lends itself well to a variety of vegetables, and the addition of bacon and eggs rounds out the recipe to create a tried-and-true crowd-pleaser to start the day.

This recipe yields 4 servings

INGREDIENTS

5 strips bacon, finely chopped
3 leeks (green part of leaf sheaths), diced
1 red or orange bell pepper, diced
1 tablespoon high heat olive oil or bacon grease for sautéing
1 potato, diced
4 eggs

5 strips bacon, finely chopped
3 leeks (green part of leaf sheaths), diced
1 red or orange bell pepper, diced
1 tablespoon high heat olive oil or bacon grease for sautéing
1 potato, diced
4 eggs

Directions

Cook bacon at 400 degrees Fahrenheit / 200 degrees Celsius for 15 minutes. Let cool, then chop into bits.
Sauté leeks and red peppers with olive oil on high heat.
When the leeks begin to soften, add potato to the pan and cook until done.
Sprinkle bacon bits on top of mixture.
Serve with a poached or sunny-side-up egg on top.

Tips

**You can use any vegetables you may have on hand; experiment to find your family’s favorite.
**Please note that potatoes are not SIBO-compliant. If you’re following this protocol, you can still make this recipe without them.

Chocolate Hazelnut Spread

July 13, 2020 by Nichole Perkins in Recipes

There’s a certain Italian hazelnut spread that has the brand recognition — and the refined sugar and harmful palm oil to go along with it. Making your own version with maple syrup is so much healthier and, in my opinion, even tastier.

This recipe yields 8 ounces.

INGREDIENTS

2 cups raw hazelnuts
2 ounces baking chocolate
3 tablespoons cacao
1 cup maple syrup
1/4 cup water
½ teaspoon of salt

260 g raw hazelnuts
2 ounces baking chocolate
3 tablespoons cacao
240 ml maple syrup
60 ml water
½ teaspoon of salt

Directions

Preheat oven to 375 degrees Fahrenheit / 190 degree Celsius. Roast hazelnuts on parchment paper for 5-8 minutes.
Melt baking chocolate in a double broiler on the stove and let cool.
Remove hazelnuts from oven and rub between your palms or between a flour sack towel to remove the skins.
Place hazelnuts in a food processor and blend for approximately 1 minute or until a nut butter consistency forms.
Add cacao and maple syrup to the food processor, blend well.
Slowly add the melted baking chocolate to the mixture.
Slowly add water and salt.
Blend for an additional minute.
Serve on pancakes, macadamia nut bread, or eat it right out of the jar.

Tips

**The purpose of roasting the hazelnuts is to bring out the flavor and also loosen the skins for easy removal. Many recipes call for 20 minutes of roasting but I find this is far too much time. If they are black and smell burnt, that means the oil in the nut is rancid and it also creates an unsavory flavor that will overpower your spread.
**Both the water and the melted chocolate can be added incrementally to desired thickness and flavor.

Chia Pudding

May 25, 2020 by Nichole Perkins in Recipes

Chia pudding has a silky, satisfying texture and is, of course, packed with antioxidants and omega-3 fatty acids from the chia seeds. It's delicious with any nut milk you choose - brazil nut, hazelnut, cashew - or whole raw milk if you tolerate dairy. It’s a great place to sneak in adaptogenics, such as astragalus, as well. We enjoy this as a slightly sweet treat for breakfast or in the afternoon as a satiating snack.

This recipe yields 2 servings

INGREDIENTS

¼ cup chia seeds
1 cup Brazil nut milk
1 tablespoon maple syrup

32 g chia seeds
240 ml Brazil nut milk
1 tablespoon maple syrup

Directions

Combine the chia seeds, Brazil nut milk and maple syrup in a small mixing bowl.
Stir well and place in the refrigerator.
After 30 minutes stir with a knife to make sure the chia seeds don’t clump at the bottom.
Leave in the refrigerator overnight. Serve chilled, with fresh berries on top, in the morning.

Berry Jam

May 11, 2020 by Nichole Perkins in Recipes

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Macadamia Nut Bread

April 09, 2020 by Nichole Perkins in Recipes

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