Bowyn Baird RD, LD, CYT-200

Recipes

Collagen Enriched Cornmeal Muffins

I absolutely adore this recipe! It’s not just delicious but also packed with nutrients. If you’re not accustomed to the texture of baked goods made with coconut flour, it may take some getting used to. I designed this recipe for my postpartum meal plan. I wanted to create a corn meal muffin that would be an extra source of beneficial amino acids and would provide more fiber than a traditional cornmeal muffin made with all-purpose flour. All-purpose flour has its place in my kitchen, however, postpartum digestive difficulties are common and my hope was to support that time period with this recipe.

Even if you aren’t postpartum, this is an excellent gluten-free and low-glycemic carbohydrate corn meal muffin recipe. The recipe maintains the classic cornbread flavor that a traditional cornbread muffin recipe would but with the added benefit of extra fiber from coconut flour.

How to freeze

Freeze muffins in a freezer-friendly bag in a single layer. These will keep about 3 months in the freezer.

Collagen Enriched Cornbread Muffins

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Ingredients
  

Dry Ingredients

  • 1/2 cup coconut flour
  • 3/4 cup cornmeal
  • 1/4 cup collagen powder
  • 1 tbs baking powder
  • 1 tsp salt

Wet Ingredients

  • 2 tbs honey
  • 4 eggs
  • 3/4 cup milk
  • 1/2 cup butter, melted

Instructions
 

  • Preheat oven to 350 degrees.
  • Mix dry ingredients together.
  • Mix wet ingredients together.
  • Combine dry and wet ingredients until thoroughly combined.
  • Divide batter into 12 muffin tins.
  • Bake for 20-30 minutes. (I utilize reusable silicon muffin liners, and these take longer for the muffins to get done. If you are using paper or no liners, the muffins may take less time.) Muffins are done when the center is solid and there is slight browning around the edges. A toothpick test can also help you out with testing doneness.

“Mama Needs Protein” Bar Recipe (Freezer)

I created these bars specifically for a postpartum Mama who wants a treat but also wants something that will stick to her ribs and provide some of that much-needed protein. These have 18g of protein per serving (12 bars).

These are frozen protein bars so they must be kept cold, or yes, they will melt!!

‘Mama Needs Protein’ Bars

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Ingredients
  

  • 1 cup peanut butter
  • 1/2 cup coconut oil
  • 1/2 cup protein powder I like whey protein isolate
  • 1/4 cup collagen powder
  • 1 tsp vanilla extract
  • 1/2 cup peanut butter powder/flour
  • 1/3 cup honey
  • 1/2 cup chia seeds
  • 1/4 cup coconut flour
  • 1 tsp ceylon cinnamon
  • 1/4 cup chocolate chips

Instructions
 

  • Mix all the ingredients until well combined. I like to use a stand mixer to help me out.
  • Press the mixture into an 8×8 pan lined with parchment paper
  • Freeze until solid. Once solid, slice into 12 bars. Store in the freezer and eat right from the freezer! Yum!

(THE BEST) Egg Casserole

Egg Casserole

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Prep Time 15 minutes
Cook Time 45 minutes
Course Breakfast
Servings 8

Ingredients
  

  • 10 eggs
  • 16 oz cottage cheese
  • 8 oz Monterey jack cheese cheddar cheese also works
  • 1 lb pork sausage, cooked
  • 3 cups chopped spinach

Instructions
 

  • Preheat oven to 350 and generously butter a 9×13 glass dish.
  • Mix all ingredients together.
  • Pour ingredients into the dish.
  • Bake for about 45 minutes or until the center does not jiggle.
  • Serve or cool well before storage.
Keyword breakfast casserole, egg casserole

how to freeze

This egg casserole freezes well for bulk prepping a quick ready to eat breakfast. Once the casserole is cool, I suggest slicing into 8 portions. Lay the portions on a cookie sheet and allow the portions to freeze individually. Once they are frozen, stack in a freezer bag or container. This will allow you to reheat each portion as you need it. These will keep in freezer about 3 months.

“Cheesy” Sourdough Discard Crackers

These “cheesy” sourdough discard crackers are not made with cheese. But wait, don’t leave. I love cheese and I buy it in 10lb quantities. There is nothing against cheese here. When I make “cheesy” sourdough crackers I use nutritional yeast because it is an excellent pantry staple, affordable, and it adds great flavor!

“Cheesy” Sourdough Discard Crackers

These "Cheesy" Sourdough Discard Crackers are made with nutritional yeast and so easy to make!
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Ingredients
  

  • 1 cup sourdough discard
  • 1 cup all purpose einkorn flour
  • 1/2 cup nutritional yeast
  • 1/2 tsp salt
  • 4 tbs room temperature, soft butter

Instructions
 

  • First mix all the ingredients thoroughly together. I use my stand mixer to make it easy!
  • Place dough in the fridge for about 30-60 minutes. Just enough time to make it a little firmer and less sticky. If you leave it in too long it will become hard and very difficult to handle.
  • Pre heat oven to 350 degrees.
  • Roll the dough out as thin as you would like.
  • Cut the dough into small squares using a pizza cutter or use a small round cutter to make round shapes
  • Bake for 10 minutes and then check. Time can vary slightly depending on how the crackers have been cut. I look for slight browning on the edges and bottoms before I pull them out.

Pumpkin Sourdough Discard Muffins

In this post I will show you how to make pumpkin sourdough discard muffins. I love this recipe because it utilizes a whole can of pumpkin! No leftover pumpkin to get forgotten in the fridge. It makes about 24 muffins and you can freeze the leftovers.

Sourdough discard muffins have a thick, chewy texture with a pleasantly sour taste to them. We love these so much! They have been a welcome addition to our fall food rotation. I utilize my homemade organic vanilla extract in this recipe to add good flavor.

Muffins are a great quick breakfast or healthy lunch box addition. Pairing muffins with a good protein source like eggs or sausage will round out the breakfast and make if fulfilling.

Pumpkin Sourdough Discard Muffins

Pumpkin sourdough discard muffin recipe utilizing einkorn flour and an entire can of pumpkin!
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Prep Time 20 minutes
Cook Time 30 minutes
Course Breakfast

Ingredients
  

Dry Ingredients

  • 3 cups all purpose einkorn flour
  • 1 cup coconut sugar
  • 1 tsp pumpkin spice blend
  • 1 tsp ceylon cinnamon
  • 2 tsp sea salt
  • 2 tsp baking soda

Wet Ingredients

  • 3/4 cup melted coconut oil
  • 4 eggs
  • 1 can pumpking puree
  • 2 tsp vanilla extract

Sourdough discard

  • 1 cup sourdough discard

Instructions
 

  • In a large bowl, mix all dry ingredients together (listed in groups above).
  • In a small bowl, mix all wet ingredients together (listed in groups above).
  • Fold the sourdough discard in and mix well until combined. (This can be tricky depending on the hydration of the discard. Mix it in as best you can. A stand mixer can help.)
Keyword fall food, pumpkin, sourdough

How to Make Organic Vanilla Extract

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Homemade organic vanilla extract is perfect for gifting when placed in cute jars or containers.

In this post I will explain how to make vanilla extract. Making organic vanilla extract is quick and easy to do. You only need two ingredients: organic vanilla beans and organic vodka! I love keeping a steady supply of vanilla extract going for baking and for gifts at Christmas time.

Recipes Using Organic Vanilla Extract

Make my yummy Mexican Chocolate Fudge dessert , seared pears, or pumpkin chia pudding!

Ingredient Sourcing

I prefer to utilize a high quality organic vodka for my vanilla extract. More recently I have started using Frankly Organic Vodka. I am happy with the quality of it.

I get my vanilla beans from Azure standard or Costco. Costco usually only carries vanilla beans around the holiday season.

Vanilla to Vodka Ratio for Vanilla Extract

Different sources will recommend different ratios for vanilla extract. I use about 3-5 vanilla beans per 1 cup of vodka, depending on what is available to me.

Instructions

How to Make Organic Vanilla Extract

  1. Cut a slit down the middle of 3-5 vanilla beans. You may have to cut these in half in order to fit them into your container.

  2. Place them in a container that holds at least 8oz.

  3. Pour 1 cup of 80 proof vodka over the vanilla beans. Ensure that vanilla beans are always covered with vodka.

  4. Allow the vanilla beans to soak at least 3 months. The longer they soak, the more flavor. Shake occasionally to stir them up.

Organic Vanilla Extract

Organic vanilla extract is easy and inexpensive to make at home. With only two ingredients you can make this in less than 5 minutes!
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Prep Time 5 minutes
Soaking Time 90 days

Ingredients
  

  • 3-4 organic vanilla beans
  • 1 cup organic vodka

Instructions
 

  • Cut a slit in each vanilla bean. Cut them in half, if needed, to fit into container.
  • Place vanilla beans into a container and pour 1 cup of vodka over them. Ensure that the vanilla beans are covered and stay covered.
  • Allow the vanilla beans to soak at least 3 months. The longer they sit, the better the flavor will become.
Homemade organic vanilla extract is easy to make with organic vanilla beans and organic vodka.

Bumper Crop Basil Pesto with Crunchy Walnuts

Something I have been doing with all my basil this summer is making basil and lots of it! What makes my basil unique is I use crunchy walnuts. Crunchy walnuts have a slightly roasted flavor and are a nutritious addition to the pesto. Learn to make crispy walnuts here!

Crunchy Walnut Basil Pesto

Easy to make and digest basil pesto utilizing crunchy walnuts.
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Ingredients
  

  • 1/3 cup crunchy walnuts *link above
  • 3 large garlic cloves roughly chopped
  • 2 cups fresh basil loosely packed
  • 2/3 cup olive oil
  • 1/2 cup parmesan cheese finely shredded

Instructions
 

  • Add walnuts and garlic cloves to a food processor. Pulse a few times until crumbly and incorporated.
  • Next add the basil, salt, and pepper. Pulse a few times until the basil is broken up.
  • Slowly add 1/3 cup of the olive oil (half) while the food processor is running.
  • Then, add in the shredded cheese. While processor is on, slowly add the rest of the olive oil until the mixture is fully incorperated.

Notes

RECIPE: Crunchy Walnuts

Crunchy walnuts are a favorite snack in our home. Crunchy walnuts are achieved by first soaking the nuts in a warm, salt water solution for 8-12 hours and then dehydrating them low and slow.

The method of soaking and dehydrating not only serves a purpose to improve the nutrition of the walnuts, it makes them taste awesome! I like to do big batches of crunchy walnuts so that I am doing it less often. A large batch of crunchy walnuts can last us anywhere from 3-6 months depending on the season. The first step, soaking, helps to reduce the phytic acid content of the walnuts. Phytic acid is considered an “anti-nutrient” and when eaten in excess mounts can potentially interfere with mineral absorption.

How to Make Crunchy Walnuts

  1. Soak Walnuts

    Place walnuts in large glass bowl and soak overnight in warm salt water (8-12 hours). Utilize 1 Tbs salt for every 2 cups of water used to soak the nuts.

  2. Drain Walnuts

    Drain off the water and give the walnuts a good rinse.

  3. Dehydrate walnuts

    Lay out the walnuts in a single layer on dehydrator trays. Process the walnuts at 150 degrees Fahrenheit for 24 hours.

Spring Strawberry and Spinach Salad

Spring is here and my body is waking up from it’s request for “warm, soft cooked vegetables only please” to, “a crisp salad sounds great”!

This is one of my favorite salads to make during the spring and summer months. It is best eaten right after it is put together. If you want to pre-prepare the salad, I recommend waiting to put the dressing on right before you serve it.

This strawberry spinach salad with feta combines so many flavorful ingredients that remind me of spring and summer. You can always mix it up by adding some arugula or trading the strawberries for blueberries.

Enjoy!

Strawberry Spinach Salad

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Prep Time 15 minutes

Ingredients
  

  • 5 oz baby spinach leaves
  • 1/2 red onion thinly sliced
  • 3-6 oz strawberries thinly sliced
  • 3-4 oz feta crumbled

Dressing

  • 1/2 cup olive oil
  • 2 tbsp balsamic
  • 2 tbsp honey
  • 2 tsp dijon mustard
  • pinch salt

Instructions
 

  • Mix all dressing ingredients together well and set aside.
  • Toss together the salad: spinach, onions, strawberries, and feta.
  • Pour dressing over salad to taste. Any dressing that isn't used can be stored in the fridge.

How to make Liver Pate

how to make liver pate taste great

I have been making liver pâté for many years. I have finally learned that it’s not how much you add to it to “cover up” the flavor of the liver. But rather, learning to work with the flavor of liver. In this post, I will teach you the simple secret of how to make liver pate taste amazing!

The last time I made it I asked my husband what he thought of this liver pâté recipe and he said it was the best one I had ever made. Ironically, I used the least amount of ingredients to make that batch. Previously, I had tried all kinds of tricks to cover up the taste of liver.

Liver does have a unique taste if you compare it to what the average Western Diet is currently made up of. However, in time, you too can adjust your palate to enjoy this rich savory food. If you want to know why liver is so important to me, and why I encourage my patients to eat liver, here is an article talking about the benefits and why we incorporate liver into our diets.

The Secret to Making Amazing Liver Pâté

The really easy secret to preparing liver is: do not over cook it. Learn to cook it just until done by using a food thermometer to guide you. Liver is fully cooked when it reaches an internal temperature of 160 degrees Fahrenheit. My YouTube video shows you the proper temperature taking technique of liver.

how to make liver pate taste great

Liver Pâté

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Prep Time 10 minutes
Cook Time 30 minutes

Ingredients
  

  • 1 lb chicken liver rinsed and patted dry
  • 1/2 large onion finely chopped
  • 1 small apple peeled and finely chopped
  • 2-4 tbs heavy cream
  • 7 tbs butter
  • salt, pepper, herbs to taste optional

Instructions
 

  • Add 2 tbs butter to a stainless steal pain. Add chopped onion and cook until carmilized on medium to low heat. This usually takes about 15 minutes. Then add the apple and cook until soft, about 7 minutes.
  • Remove onion and apple from the pan.
  • Turn heat to about medium. Add another 2 tbs butter to the pan. Add chicken livers and cook one side about 3 minutes.
  • Flip to other side and turn heat down slightly. Cover with lid and cook another 3 minutes.
  • Take temperature of liver. See my YouTube video for proper temperature taking technique.
  • If livers have not reached 160°F, continue to cook, checking temperature frequently. Once you reach 160°F, quickly remove liver from pan and place into a food processor for blending.
  • Add onions, apple, 2-3tbs butter, and 2tbs cream. Blend well. Add more cream or butter to taste. You can also add seasonings like salt, pepper, rosemary, or thyme. We like our pate plain with only salt added, but you can get creative how you like.

Notes