Healthy Holiday Cooking with Joey Thurman

November 15th 2017

Gluten Free Banana Bread or Muffins
1 cup coconut flour (gluten free all purpose flour or almond flour can be used as well)
1 teaspoon baking soda
1/4 teaspoon salt
4 eggs
2 cups mashed ripe bananas (4-5 medium)
1 cup coconut sugar 1 tablespoon honey
1/2 cup unsweetened applesauce
1/3 cup oil (canola, almond, or walnut oil work well)
1 teaspoon vanilla extract 1/2 cup chopped walnuts (optional)


In a large bowl, combine the flour, baking soda and salt. In a small bowl, whisk the eggs, bananas, sugar, honey, applesauce, oil and vanilla. Stir into dry ingredients just until moistened. For Bread: Transfer to two 8-in. x 4-in. loaf pans coated with cooking spray. Sprinkle with walnuts. Bake at 350° for 45-55 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks. Yield: 2 loaves (12 slices each). For Muffins: Line muffin tins with paper cups. Bake at 350degrees for about 25 min or until a toothpick inserted near the center comes out clean. Let cool for 10 minutes in pan and transfer to wire racks. For Mini Muffins: Bake at 350degrees for about 15min or until a toothpick inserted near the center comes out clean. Let cool for 10 minutes in pan and transfer to wire racks.


Savory and sweet sweet potato mash with toasted Pumpkin seeds
1.5 pounds of sweet potatoes peeled and cubed
1.5 tbsp grassfed butter
1 tbsp evoo
2tbsp freshly chopped thyme
¼ cup coconut milk
½ teaspoon of sea salt
1/4 teaspoon black pepper
1 teaspoon cinnamon
½ cup toasted pumpkin seeds or toasted pine nuts


Place potatoes in a large pan; cover with water about 2 inches above potatoes. Bring to a boil, reduce heat to medium, simmer until tender about 15-20 minutes. Remove from heat. Drain and return potatoes to saucepan. Combine butter and olive oil in a small skillet over medium; cook until browned for a few minutes. Remove from the heat and stir in thyme. Add coconut milk, salt, cinnamon, and pepper to potatoes; mash with a potato masher or hand blender to desired consistency. Drizzle with butter mixture; gently stir once or twice and dust the top with more cinnamon and top with toasted pumpkin seeds (or pine nuts).


2 servings Chocolate Whey Protein Powder,
3 Bananas, Medium
3 tbsp. Creamy Almond butter
1 ounce Honey
2 cups Oats
4 ounces Skim Milk or milk alternative
5 Egg Whites
5 tsp Cinnamon


1. Preheat your oven to 350 degrees F. 2. Place the oats in a blender until they reach a flour-like texture. 3. Place the oats in a mixing bowl and add in the cinnamon and protein powder. Next add in the peanut butter and mix thoroughly. Mash your bananas and add them to this mixture, along with the honey and egg whites. Mix well. Finally, add the skim milk and mix again. 4. Pour batter into a 9×9 or 9×13 greased baking pan. Bake for 15 to 20 minutes, or until a toothpick comes out clean from the center of the pan. Allow the bars to cool and then cut into 6 bars.
NUTRITIONAL VALUE:  Calories: 375, Protein: 25g, Carbs: 40g, Fat: 8g


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