Coconut Blueberry Pancakes with Orange-Maple-Ginger Syrup

pancakesby Karen Frazier

Pancakes are a sometimes treat for us. I don’t do a lot of low-carb and paleo baking because I don’t want to get in the habit of eating baked goods. I prefer to stay pretty basic. However, from time to time, I get bit by the baking bug. While pancakes aren’t quite baking, they have a lot of similarities. In fact, with a few modifications this recipe also makes tasty muffins.

Coconut Blueberry Pancakes

  • 1/2 cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 4 eggs, beaten
  • 1/4 cup melted coconut oil, plus more for cooking
  • A few drops liquid stevia
  • 1 teaspoon vanilla
  • 1 cup coconut milk
  • Organic blueberries
  1. In a medium bowl, whisk together the coconut flour, baking powder, and salt.
  2. In another medium bowl, whisk together the eggs, coconut oil, stevia, vanilla, and coconut milk.
  3. Carefully fold the wet ingredients into the dry, stirring until just combined.
  4. Heat a skillet on medium-high. Grease it with the coconut oil.
  5. Ladle the pancakes onto the skillet, dropping blueberries on each pancake.
  6. Cook until the pancakes bubble, about four minutes. Flip and cook a few more minutes on the other side. Serve with the syrup.

Orange-Maple-Ginger Syrup

  • 1 cup Truvia (not the baking blend, which has sugar – the stuff in the green jar), Swerve sweetener, or granulated erythritol
  • 1 cup hot water
  • Zest of 1 orange
  • 3-4 slices ginger root
  • 1/2 teaspoon maple extract
  1. In a small saucepan, bring all ingredients to a simmer on medium-high heat, stirring occasionally. Simmer for five minutes.
  2. Turn off heat and allow the syrup to steep for one hour.
  3. Strain out solids.

The syrup won’t be thick like you’re used to, but it will add wonderful flavor to your pancakes.
photo credit: Blueberry & Ricotta Pancakes via photopin (license)


Chocolate Coconut Smoothie

Hashimoto's Cookbook, Rockridge Pressby Karen Frazier

Sometimes you just need chocolate. Know what I mean? Yeah. So. I often enjoy my chocolate in the form of a smoothie, because smoothies are like milkshakes, and for one as deadly allergic to milk as me, a milkshake sounds grand!

Because I’m trying to lose weight (85 pounds to day, lots more to go), I eat a ketogenic paleo diet. That means low-carb. This smoothie is low-carb, high in fat (also good for ketogenic), and contains all paleo-friendly ingredients. It’s also super filling. I just had about a third of the recipe this morning, and I think my stomach may explode. Yesterday I had the first half of the recipe at about 10 AM and had no desire for food until about 5 PM.

Here’s a secret. You can use water to adjust the thickness of the smoothie, so you can actually make it like pudding, too, if you prefer to eat your chocolate with a spoon.

Chocolate Coconut Smoothie

  • 1 (14 ounce) can coconut milk (full-fat, not light)
  • 1 avocado, peel and pit removed
  • 1/4 cup mixed berries, frozen
  • 1/4 cup unsweetened organic cocoa powder
  • 2-3 droppersful of vanilla flavored liquid stevia (adjust according to your desire for sweetness)

Stick it all in a blender and blend until smooth. Add water to adjust the consistency to your desired thickness. Yields 2-3 smoothies, and it will refrigerate well for a day or two. Just add a bit more water and re-blend when you’re ready to have it the second day.

So before I go, I have one more announcement. Rockridge Press has published the cookbook I wrote: The Hashimoto’s Cookbook and Action Plan: 31 Days to Eliminate Toxins and Restore Thyroid Health Through Diet. It’s a modified Autoimmune Protocol (Paleo AIP) with special consideration given to foods that may affect the thyroid.

Sweet Potato Zucchini Hash with Fried Eggs

tomatoesThis is my favorite time at the farmers’ market, because there are so many great organic fruits, vegetables, and herbs to choose from. I’m a huge fan of buying local produce at farm stands and farmers’ markets, because local food picked and sold at the peak of freshness has incredible flavors. Buying local also supports local farmers. This week at the market I purchased:

  • Sweet potatoes
  • Heirloom tomatoes
  • Zucchini (actually, a friend gave me some)
  • Fresh eggs
  • Chives
  • Onions
  • Thyme

These ingredients all came together this morning in a spectacularly fresh farmers’ market breakfast.

Sweet Potato Zucchini Hash with Fried Eggs

  • 2 tablespoons rendered duck fat
  • 1 onion, diced
  • 1 sweet potato, unpeeled, cut into a 1/4 inch dice
  • 1 zucchini, unpeeled, cut into a 1/4 inch dice
  • Salt and fresh black pepper to taste
  • 1 tablespoon chopped fresh thyme
  • 2 eggs, fried over easy
  • 1 heirloom tomato, diced
  • Chopped chives
  1. Heat oil in a 12″ non-stick sauté pan over medium heat.
  2. Add onions and cook until transparent, about 3-4 minutes.
  3. Add sweet potatoes and zucchini. Spread in a single layer along the bottom of the pan.
  4. Sprinkle with salt and pepper.
  5. Reduce heat to medium low. Cook, stirring occasionally, until vegetables caramelize, about 30 minutes.
  6. Move hash to one side of the pan to keep warm. Increase heat to medium.
  7. Crack eggs into other side of the pan and cook to over easy.
  8. Mix together tomatoes and chives.
  9. Place hash on two plates. Top each portion with an egg, and then with tomato chive mixture.

Scotch Eggs

Scotch EggsLove breakfast foods but get tired of making the same scrambled eggs and sausages? Try a Scotch egg. They’re easy to make and can be served with fruit or oven potatoes for a filling and simple meal.

Never had a Scotch egg? Essentially, it’s a boiled egg wrapped in breakfast sausage and then breaded and deep fried. It’s easy to make gluten-free, and many people enjoy the eggs with mustard.

Scotch Eggs

  • 6 organic, very fresh eggs
  • 1 pound organic bulk gluten-free breakfast sausage
  • 1 cup almond meal
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1 tablespoon sea salt
  • 1 teaspoon mustard powder
  • 1/4 cup duck fat or another paleo-friendly fat
  1. Preheat your oven to 350 degrees. Line a baking sheet with parchment.
  2. Place four eggs in a saucepan and cover them with cold water. Place the pan on the stove and bring to a boil.
  3. As soon as the water boils, remove from heat and cover. Allow to sit off the heat for four minutes.
  4. Plunge eggs in a bowl of ice water. Refrigerate and allow to cool completely.
  5. Carefully peel eggs.
  6. Pat sausage into four thin patties.
  7. Place an egg in the center of each patty, and wrap patty around the egg, sealing carefully.
  8. In a small bowl, combine almond meal, thyme, pepper, salt, and mustard powder.
  9. Whisk two remaining eggs in a small bowl.
  10. Dip each sausage/egg ball into egg wash and then into the almond meal mixture.
  11. In a large pot, heat the duck fat over medium-high until it shimmers.
  12. Add the eggs and cook until browned on all sides, about four minutes per side.
  13. Put the eggs on the prepared baking sheet and transfer them to the preheated oven. Cook until sausage is cooked through, ten to 15 minutes more.

Pancakes around the World

Dutch baby

One spring break when the boys were young, we had a “Pancakes around the World” week. Every morning, I made a new kind of pancake for breakfast. It was a huge hit – and one that the kids asked to have repeated a few times as they were growing up.

While the kids are now less prone to exciting food gimmicks, they still like a good pancake now and then.

Here are my recipes for some of my pancakes around the world.

Dutch Babies

  • 3 tablespoons butter
  • 2 whole eggs
  • 1/2 cup milk
  • 1/2 cup sifted flour
  • Pinch salt
  • Pinch fresh grated nutmeg
  1. Preheat your oven to 425 degrees.
  2. Place a 9×9 square pan or cast iron skillet in the oven with butter in the pan. Allow butter to melt as oven preheats.
  3. Meanwhile, whirl eggs  in a blender until well light and fluffy.
  4. Leaving the blender running, add milk through the lid slowly.
  5. Whisk together flour, salt, and nutmeg and add in two to three additions to running blender until combined.
  6. When oven is preheated, swirl melted butter all around the bottom of the pan to completely coat.
  7. Carefully pour batter in pan on top of butter.
  8. Bake until puffy and brown, about 12 minutes.
  9. Serve immediately.

Topping Suggestions

When I was growing up, my favorite topping for Dutch babies was a dusting of powdered sugar and a little lemon juice, but you can also top with fruit compote, warm fruit, or syrup.

German Apple Pancake

This is a long-time family favorite. Follow the link above!

Swedish Pancakes

With a Swedish grandma, this is a family favorite. Really, it’s crepes but no one needs to know.

  • 4 tablespoons of butter, melted – plus extra for cooking.
  • 1 cup flour
  • 1-3/4 cup milk
  • 3 eggs
  • 1/2 teaspoon vanilla
  • Dash salt
  1. Preheat your oven to 200 degrees.
  2. Combine butter, flour, milk, eggs, vanilla, and salt in a blender and process until well combined.
  3. In a non-stick, flat-bottomed skilled, melt about 1 teaspoon of butter.
  4. Pour 1/4 cup of batter in pan and whirl around the pan until it forms a very thin layer on the bottom.
  5. Cook until the pancake is set.
  6. Carefully flip pancake and cook a minute on other side.
  7. Roll pancake and place on a plate in the oven to keep warm until the batch is done.
  8. Serve filled with a little powdered sugar or jam and top with syrup or fruit.

Buttermilk Pancakes

Sure, you can use a mix but nothing beats the flavor of old-fashioned buttermilk pancakes.

  • 1 cup flour
  • 3 tablespoons sugar
  • 1/2 teaspoons salt
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 3/4 cup buttermilk
  • 1/4 cup milk
  • 1 large separated egg
  • 2 tablespoons melted butter
  1. In a bowl, whisk together dry ingredients.
  2. In a large liquid measure, add milk and buttermilk. Stir to combine.
  3. Whisk in egg white.
  4. Whisk egg yolk with melted butter, and then whisk into milk mixture.
  5. Pour wet ingredients into dry ingredients and whisk together until just combined. Don’t over mix.
  6. Heat a griddle and brush lightly with butter.
  7. Cook pancakes on both sides until browed and set.

Add your own family favorites to the rotation and IHOP won’t have anything on you!

Perfect Hash Browns

hbMy family loves potatoes. In fact, frozen hash browns were one of the first foods my now-teenaged son cooked for himself when he was about 7. The problem with the frozen and pre-packaged hash browns, however, is that they often contain preservatives, chemicals, and lots of salt. They also don’t taste all that great. The good news is that making them from scratch is ridiculously easy. They taste better and are less likely to contain ingredients you don’t want in your diet. Here’s how I make perfect homemade hash browns.

  1. Peel a few potatoes. I really like russets or Yukon golds for this purpose, but you can use any type.
  2. Using a box grater (or a food processor), grate the potatoes and set them aside.
  3. Halve an onion (I like sweet onions for this) and remove the skin.
  4. Grate 1/2 an onion per two potatoes used, and mix the onion in thoroughly with the potato.
  5. Next, you need to squeeze all of the excess moisture out of the potatoes and onions. This is critical for browning. I like to use a potato ricer to do this, but you could also place them in a colander and press with a spoon until no more moisture comes out, or wring them wrapped in a towel. Try to remove as much moisture as you can.
  6. Place potatoes and onions on a clean paper towel and blot away any excess moisture.
  7. Heat a few tablespoons of unsalted butter or olive oil for dairy-free on the stovetop over medium high heat in a non-stick pan.
  8. Spread the potatoes and onions in a thin layer on the preheated pan. Allow potatoes to sit in contact with the pan until brown – about 4-5 mints (or longer, depending on the temperature of the stove).
  9. Turn potatoes and repeat.
  10. Season to taste with sea salt and fresh cracked pepper.
  11. Serve immediately.

German Apple Pancake

pancakeI grew up with an apple tree in my backyard. That may explain, at least in part, why I get so excited this time of year when the farmer’s markets are filled with bins of bright, colorful apples in a dizzying array of varieties. I am drawn to the rosy orbs as a moth to a flame, and I frequently arrive home from my farmer’s market Saturday with bags of the beautiful fruit.

I love to cook with apples. So far, I’ve gotten no objections from my family. I love their firm feel in my hand as I peel them, and the tart scent that arises when I slice them. I love their crisp snap, and the scents of complimentary spices, reminding me of fall. Apple season is here, and dang it, I couldn’t be more excited!

When I cook with apples, my dogs line up in the kitchen to “help.” As I prepare my apples, I cut them tiny, crisp slices. I have an insanely crazy affection for the sound of my dogs chewing on crispy apples.

While many varieties exist, I have a few favorites for cooking. Usually, I mix up a few varieties in any recipes in order to obtain variations in texture and sweetness that adds a delicious complexity. Some of the varieties I particularly enjoy include:

  • Pink Lady
  • Honeycrisp
  • Lady Alice
  • Braeburn

Over the next several weeks, I’m guessing you will be seeing some apple recipes appearing in this blog. I hope you’ll indulge me and pardon my enthusiasm. I hope you’ll even venture out to a farmer’s market to take advantage of fall’s bounty and then try some of the recipes I offer. Today, I’m going to start with a favorite that I share with my kids when I get on one of my several weeks’ long “pancakes from around the world” kicks where every weekend I make pancakes ostensibly from another country.

German Apple Pancake

  • 4 eggs, beaten
  • 1/2 cup flour
  • 1/2 tsp. baking powder
  • 1 tbsp. white sugar
  • 1/4 tsp fresh grated nutmeg
  • Dash salt
  • 1 cup whole milk
  • 2 tsp. vanilla extract
  • 2 tbsp. melted unsalted butter
  • 3 tbsp. unsalted butter
  • 1/4 to 1/2 c. sugar
  • 1 large apple, sliced (I like honeycrisp for this, though any apple will do)


  1. Preheat the oven to 425 degrees.
  2. In a blender or food processor, beat eggs.
  3. Add flour, baking powder, sugar, nutmeg, and salt and process to combine. Leave blender running.
  4. Combine wet ingredients (milk, vanilla, 2 tbsp. unsalted butter), and pour slowly into running blender or food processor until ingredients are well combined. Set aside.
  5. In a 12″ skillet you can put in the oven, heat 3 tbsp unsalted butter to bubbling.
  6. Sprinkle part of the sugar in the butter and arrange apple slices over the top. Sprinkle the remaining sugar on top of apple slices.
  7. Saute over medium high heat for a few moments, until apples begin to soften.
  8. Carefully pour the batter over the top of the apples and move the pan to the oven.
  9. Bake for 15 minutes at 425 degrees. Reduce heat to 375 and bake an additional ten minutes.
  10. Slice into wedges and serve, sprinkled with powdered sugar.

Farm Fresh Eggs

eggsMy friend Kathrynn Saari is a genius at coaxing food from the earth. She’s always been a source of garden delights, but after a recent move to property large enough to raise chickens and keep bees, she’s become my regular supplier of farm fresh eggs. For just $3 per dozen, I get two cartons of eggs at the end of every week, and frankly, I can’t wait for the honey.

For those of you who have only ever tried supermarket eggs, I urge you to seek a source from the farm. Many people do not realize it, but eggs at the grocery store (even the organic ones) are several weeks old by the time they make it to your refrigerator. While this makes them ideal for hard boiling (older eggs peel much more cleanly than fresh eggs), there is a payoff in flavor and color.

The eggs I get from Kathrynn have been plucked from beneath the butts of chickens hours earlier. They arrive in a colorful array – white, brown, blue, and sage green. Just looking at them in a carton is a delight. When I crack one open, the yolk is a deep sunshine-colored orangey-yellow that is so much more intensely pigmented than a store-bought egg. They also typically have a higher yolk to white ratio, rendering anything you make from them silky and delicious.

Just last week, I baked a batch of chocolate chip cookies from these wonderful eggs. Jim assures me they are the best chocolate chip cookies he has ever had, and he’s not really a fan of that type of cookie. He’s more of an oatmeal raisin man. Still, the cookies were spectacular. Although the eggs are slightly smaller than a supermarket egg, I used the normal amount. The result was cookies that rose to a spectacular height. Yesterday, I made zucchini bread with them. I have never made a quick bread with such a perfect, moist crumb.

Baking aside, farm fresh eggs make homemade pastas tastier and more velvety, homemade mayonnaise richer, and taste delicious when you feature them in humble scrambled eggs. Since I’m currently working with beautiful vegetables straight from my CSA box, I also enjoy a really good frittata. With farm fresh eggs, they are even better than you could image.

Heirloom Tomato and Zucchini Fritatta


  • 6 eggs
  • 1/4 cup heavy cream
  • Fresh cracked black pepper to taste
  • 1 tsp. unsalted butter
  • 1/4 zucchini, sliced
  • 3-4 thick slices heirloom tomato
  • 3 Tbsp. (or more) of grated cheese. For this, I enjoy Asiago.
  • Drizzle of extra virgin olive oil
  • 3-4 leaves of fresh basil, torn into small pieces
  • Pinch of sea salt


  1. Set oven to broil.
  2. Whisk together eggs until well combined.
  3. Whisk in heavy cream, and black pepper to combine.
  4. Heat an oven-proof saute pan on the stove top over medium-high heat, melting the butter in it to prevent sticking. Use more butter if necessary.
  5. Pour egg mixture into pan. As the eggs begin to set up around the side, gently work them towards the center with a spatula and tilt pan to distribute unset eggs.
  6. When eggs have mostly set, remove from heat. Arrange zucchini and tomatoes on top. Sprinkle with grated cheese.
  7. Place in oven under broiler, watching carefully. Cook for just a few moments, until frittata puffs slightly and cheese melts and begins to brown.
  8. Remove from oven.
  9. Slice into wedges.
  10. Drizzle each slice with olive oil, and sprinkle with basil and a little sea salt. My son will also tell you that drizzling these with truffle oil in place of olive oil makes the frittata even better.
  11. Serve immediately.