Category Archives: Breakfast

New Year, New Granola Bars

Happy New Year to everyone!ย  Hope you all had a great 2012, I know I did!ย  New apartment, new school, new blog, new job, quit new job, lots of new recipes & my most favorite part is the shiny little something sitting pretty on my finger ๐Ÿ™‚ .ย  Now how is 2013 going to top that?ย  I’m not sure but I do know I’m starting with a new granola bar recipe.

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I much prefer a chewy, denser granola bar minus the sugar, soy and other strange ingredients that comes in most store bought. Oh and gluten free at a non-gluten free price. So after you try scouring the stores for something fitting this description you can come back here and make these because they are good and healthy. I plan to only eat one once they come out of the oven and put the rest in the freezer for crazy school days which are approaching fast.

Oh & how cute is this jar of honey?ย  The only added sweetness is 1 tbsp honey drizzled over the bars when they are finished baking.

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Now although I quit counting calories, carbs and all other things numbers a long time ago, when it comes to bars I always read the ingredients list and make sure it’s not just like eating a candy bar.ย  So I have provided the “counts” below, but really if you eat healthy & understand what a portion size is I encourage you to not rigorously count & make yourself crazy, it’s quite liberating.ย  And while I’m sure many of you have wonderful health resolutions, try toย  focus on the fact that you can have an abundance of fruits and vegetables without consequences.

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Original recipe by Kathy.

Ingredients:

-1.5 cups GF rolled oats

– 2 tbsp sunflower seeds

– 1/4 cup pumpkin seeds

– 2 tbsp chia seeds

– 3 tbsp cacao nibs

– 1/4 cup mixture walnuts and pecans

– 1 egg

– 1 & 1/4 cup unsweetened almond milk

– 1 tbsp cinnamon (yes 1 tbsp)

– 1 tsp vanilla extract

– 1 tbsp coconut oil, melted

*optional, drizzle 1 tbsp honey when pull out of the oven

(I prefer no fruit to avoid too much food combining and blood sugar spikes.)

Directions:

-Preheat oven to 350, mix dry and wet separate, combine, bake 30-40 minutes, & eat!

bar

Makes 9 Servings

Calories: 161

Fat: 3.2g Saturated, 3.1g PUFA, 1.4g MUFA

Carbs: 12.9g

Fiber: 4g

Sugar: 0.8g

Protein: 5g

These bars are high in manganese, vitamin E, copper & magnesium with smaller amounts of zinc, iron & calcium. These minerals work to boost your thyroid, immunity, stabalize blood sugar, red blood cell production and the list goes on & on. So grab a bowl and start mixing to fuel up for the new year!

Dark Chocolate Pancakes Topped with Cinnamon Apple & Almond Butter

Yes, Dark Chocolate HEALTHY Gluten Free Pancakes. And as you can tell by the title, the fun doesn’t end there. Slices of cinnamon dusted apple & roasted almond butter. For dinner.

Oh and do yourself a favor and leave your guilt at the door– because this is barely 300 calories. Scouts Honor.

Unfortunately I am not the genius who came up with this recipe- Katie is. I snagged from her Brownie Batter Pancakes which I have made many times, but this time I used buckwheat flour. (I’ll just tell you there is a reason she doesn’t use buckwheat flour for desserts…but I really like buckwheat and I needed to use it up).

I have been craving chocolate like my life depends on it lately and I generally don’t get strong cravings for things. So I had thought earlier today that I will satisfy my craving and find a 70%ish chocolate bar with minimal sugar to eat as a meal. That’s a perfectly good rationale right?

Chocolate really does have considerable health benefits consisting of antioxidants, ability to lower heart disease risk by increasing blood flow and increases your happy hormones ๐Ÿ™‚ Luckily I did not impulsively dive for the first chocolate bar and went on through my day because I decided I didn’t want to start on a sugar spiral. Boy am I glad I did because this was WAY better than a chocolate bar. Plus, no sugar crash, no guilt, just a big happy grin at the end of my day. Oh yes, this was my dinner- and I’m not gonna lie I think it might happen again tomorrow.

I used Katie’s ratios for making the pancakes but I use

1/4 cup buckwheat flour

5 tbsp almond milk

1 tsp baking powder

1 tsp vanilla extract

1 secret tsp matcha green tea powder {it’s a secret from your taste buds ;)}

1 packet stevia

4-5 drops vanilla stevia

Then I just fry them up in a smidge of coconut oil as about 5 small or (you can do 2 large). If you stop there with the recipe it’s only about 130 calories. But why would you stop there?

In the past I have used her banana peanut butter to top these off but I am obsessed with all things apples lately- literally have to eat 1 everyday.

Oh and I’m really sorry if this is your first time hearing about Katie’s blog. Not only because you have been missing out on some seriously delicious eats, but now you probably won’t sleep tonight because you are reading all of her posts. Don’t worry we’ve all been there.

Now it’s time to indulge in a sinful but not sabotaging dinn-ert ๐Ÿ˜‰

Maple Pumpkin Granola, Gf Sugar-Free

I just love catching the first few signs of fall. The chilly nights, leaves starting to change and my favorite comfort foods popping up at farmers markets. Enter pumpkins, apples, squash and why not some fellow regulars like kale and broccoli. But we’re not hear today to talk about anything green. Today it’s all about crunchy, nutty, good for you granola with lots of pumpkin.

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That’s one thing I particularly love about pumpkin is that under that orange versatile sweetness is actually is a superfood packed with vitamin A fiber and it’s low calories! Not too mention it’s so versatile.

So for whatever reason when I think of fall granola is something that comes to mind and I always prefer to make it since store bought is typically loaded with sugars and preservatives. Plus it couldn’t be cheaper or easier to do!

This recipe is very basic which I’d how I typically make my granola so it is go with most things, but feel free to add walnuts, sunflower seeds, raisins, or even some dark chocolate ๐Ÿ˜‰

Also I never eat Splenda but this is an exception when I use sugar free maple syrup but go ahead and use the real stuff for a true maple flavor.

Ingredients:
3 cups dry rolled oats
1 cup pumpkin purรฉe
1/2 tbsp cinnamon
1 tsp ginger
1/2 tsp nutmeg
1 tsp vanilla extract
1/2 cup sugar free maple syrup, or preferred sweetener

Directions:
Preheat oven to 350 degrees

Mix everything, spread onto tinfoil lined baking sheet- maybe 2
Bake 20 mins or till nice and crunchy

Feel free to add nuts, seeds, raisins or chocolate!

Oh and just wait till I tell you about that green smoothie it’s my new favorite with 1 secret ingredient you won’t believe us delicious until you try it!!

Gluten Free Pumpkin Donuts

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I know it’s been forever since you’ve heard from me. School has taken all my attention and I’ve been keeping things simple for the most part. I should let you know that last weekend I was really excited to be making my first turkey chili with spicy turkey sausage in a crockpot and you know what happened?

it was awful!!

Apparently I am crockpot challenged and now I think it will stay in hiding forever. Plus it took the fun our of cooking for me. No sautรฉing, no tasting, no stirring? What’s the fun in that? I have learned my lesson and from now on I will stick with what I know- especially since my vegetarian chili recipe is banging ๐Ÿ˜‰

Lately I have been drooling over all the pumpkin fever going around the blog world right now and I just had to have some. So pumpkin donuts isn’t a bad place to start right? I grabbed the recipe from Purely Twins because I loved how my apple cinnamon donuts turned out using their recipe. The only thing I did differently was add a little vanilla extract and instead of frosting I have been honey obsessed. I also cut the sugar to 1/4 cup because don’t like super sweet treats. So just a drizzle of honey and sprinkle of cinnamon and before I knew it 2 were gone. ๐Ÿ˜‰

So check out Purely Twins Gluten free Pumpkin Donuts for a delicious way to kick off fall!

Raw Cinnamon Raisin Walnut Buckwheat Bread

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I’m so excited about this recipe because it is the first raw bread I’ve made in my new food dehydrator. I went back and forth on whether I really needed to invest in one but I just decided it was the best in order to save money in the long run. I originally wanted to buy it for making gluten free breads, wraps and crackers but now I have learned about the importance of soaking nuts and then dehydrating them. It is also awesome for making yogurt which I have also done with Lexie’s Almond & Hemp Yogurt (yum!, see picture below) There are so many awesome things you can do with it I’m still learning and trying lots of new recipes.

I have been craving cinnamon raisin bread for forever and I came across this recipe I adjusted slightly and used roughly 1-2 tbsp honey, slightly less raisins and I subbed some apple sauce because I didn’t have apples. I also added some crushed walnuts because I am obsessed with them right now but I suppose it’s no different from any other time. I laid the batter onto 1 dehydrator sheet and sliced into 4 large pieces.

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Sorry for the poor quality picture, I didn’t realize it at the time. I used sprouted buckwheat groats with my really high-tech sprouting system ๐Ÿ˜‰

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For those who don’t know they are lots of benefits to “sprouting” beans, seeds, buckwheat, quinoa…etc. All that you are doing is activating the enzymes within the food and making the nutrients more available. This also increases the protein content and the end result will contain less carbs than if you were to just cook your buckwheat. I sprouted mine for about three days. All you need is to keep it moist but still exposed to air. Typically people use a mason jar with a screen lid but I don’t have one, (obviously)

Check out my little buckwheat sprouts

20120727-075705.jpg Buckwheat sprouts are really versatile and commonly used in raw foods because it is so nutrient dense and despite its name it is gluten free. It’s kinda my new best friend. Check out this site for more details on buckwheat sprouts.

I have enjoyed this bread alone, with tahini, maple syrup and crumbled up in yogurt-amazing.

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Do you see those crazy carmalized bananas?? This was kind of on accident because I sliced the bananas thicker than you should when dehydrating them and they turned out the same as when you pan fry them in butter and sugar- and it is just pure banana with its natural sugars. Better than candy

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This has been a really satisfying snack and breakfast. It is filling and doesn’t spike your blood sugar like typical cinnamon raisin treats. If you don’t have a dehydrator I would check out other sites recommendations for baking on low temperatures in your oven.

Click here for original recipe.

Super Detox Green Smoothie with Chai Spiced Buckwheat Groats

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So two days ago I deviated from my usual diet- big time. And I have been paying the price ever since. I have stated before that I am not a vegan or even strict vegetarian although I mostly eat that way. I haven’t even had chicken in a few months only because I just don’t have a taste for it. Plus I think my body doesn’t handle a lot of protein well. Unfortunately lately I have been really tired because I haven’t been planning my meals right and believe my iron was really low. So I went to the store and got myself some grassed beef to make a burger. This was also my first time having grassed beef and I must say it was really delicious. And although I don’t regret eating it as a word of caution to others in my position, except to be out of commission the next 24 hours. Sorry if thats TMI.

Day two I am feeling more like a human again and I obviously wanted something nutritious and detoxifying so a green smoothie seemed the obvious choice. Plus I have been wanting to try buckwheat groats for awhile and I finally picked some up yesterday. I soaked them in water overnight and after finding ground cardamom for a really good price I had to make a chai spice. This was freaking fantastic on top of the smoothie and really makes it feel like a substantial meal because of all the chewing. Plus the spices have their own abundance of nutrients like iron, calcium, potassium, chromium and lots of others.

Parsley, aka only the most common garnish used is only just recently making an appearance in my kitchen. I’m not sure why I just don’t love it as much as most whereas cilantro, mint, chives, Thai basil… I am obsessed with. Parsley has been used for hundreds of years as a detoxifying ingredient. It is high in vitamin K, C, and A as well as lutein and Zeaxanthin which are antioxidants that help fight degeneration of the eye as well as plaque build up in the arteries.

The other ingredients somewhat speak for themselves as far as health qualities go. Overall this smoothie is really high in vitamins, minerals, protein, fiber iron and calciumand also low in calories. It is definitely bitter so sweeten it to taste. You could add a handful of mint leaves but I refrained because I wasn’t sure how that would pair with the chai buckwheat. This has become my new favorite green smoothie but feel free to alter to your preference!

Ingredients:
3 cups spring mix
1 stalk celery
3 dinosaur kale leaves, stems removed
1 large or 2 small frozen beets (I love to add them instead of ice cubes)
1 cup broccoli sprouts
1 cup parsley (great time to use those stems!)
Water and ice for desired consistency
1 tsp cinnamon
Sweetener, stevia dropper to taste or try a frozen banana for more decadent breakfast

Blend everything and sweeten to taste
-Add ins I forgot but I will add next time is 1 tsp spirulina and 1 tsp matcha green tea powder.

Buckwheat Groats:
-Soak 1/8 cup buckwheat groats overnight. Rinse well and pat dry. Warm 1 tsp coconut oil in a pan and add groats. Use premade chai spice (if not high in sugar) or add pinch of ground ginger, cardamom, cinnamon and optional cloves. I also grated some allspice. Toast On medium heat until there is no liquid or moisture. These have a firm bite and chewing well is a must for good digestion!

Buckwheat is a great source of iron and gluten free whole grain shown to help balance blood sugar and lower blood pressure.

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240 calories in entire recipe
14g fiber
40g carbs
5g fat
16g protein
7g sugar

60% of daily iron needs
50% daily calcium needs
weeks worth of vitamin A, C, and K ๐Ÿ˜‰

And tomorrow there is some super easy and delicious vegetarian comfort food and its super affordable too!

Kitchen Therapy

So it’s been awhile since I’ve posted, but it’s only because I’m finally starting my summer. My neuroscience class ended and I finally feel like a person again. And although I haven’t posted I have been cooking- a lot.

Say hello to my little celebratory pineapple-mango guava rum delite to kickoff my summer- and maybe it was 12pm in the afternoon after my neuro final ๐Ÿ˜‰20120713-095128.jpg

On fourth of July I had to have my meaty mushroom millet burger which I decided to have some spicy sweet potato fries and my favorite summertime snack- tomatoes I know weird right? I probably go through a container of grape tomatoes every three days and having lots of fresh basil growing outside doesn’t hurt.

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Oh and that cheese there, is Daiya, and it’s AMAZING! Seriously you have to try it if you are curious it is SO worth it and yes it is a bit pricy at 3-4$ a bag, but just once I encourage you to splurge. And don’t worry it is very melty, it just doesn’t look like it because I was doing 1,000 things in the kitchen and didn’t time it right.

I also made some Apple Cinnamon Goji Berry Granola with Toasted Coconut- needless to say this has been a huge hit and is almost gone.

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Some super satisfying vegan and gluten free comfort food, aka Three Pepper Loaded Pizza on Polenta Pizza Crust (half has Daiya and the other half has shredded Mexican cheese with dairy)

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I finally made Tahini with raw sesame seeds that I roasted myself- if you decide to do this don’t leave the kitchen! Those babies can burn quick and you don’t want to have to throw it out. Oh and did I mention- it is SO good! I will never buy store bought again, and why should I when a bag of sesame seeds cost 2.50$ a pound where a 10oz jar can be at least around 6$?

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And a whole bunch of other things

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Front Right: Pumpkin Seed Butter with Cinnamon and Honey
Middle: Sweet & Spicy Curried Lentil Hummus
Back Left: Green Cabbage Kimchi
Back Right: Dye free, preservative free Pickled Ginger

And of course one would think that I should be satisfied by this abundance of food.ย  Whereas I am refraining daily from buying an ice cream maker because I know the damage that could be done ;).ย  But on those hot summer nights where nothing feels better and all I want to do is drive literally 2 miles to the soft-serve, gluten free, 8 calories an 1oz! speciality store where I can have cookies and cream which is practically taboo in the gluten free world.ย  Yes it really is only 8 calories an ounce, and it is really freaking good and I don’t know how they do it.

So I hope you are enjoying your summer as much as I am enjoying mine, now its off to reading in the sunshine!

(If anyone wants recipes for anything let me know and I will share ๐Ÿ™‚ )

Curried Tahini Banana Crepes, GF

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What? You actually came to read about this? Were you grossed out or intrigued? Well either way I’m here to tell you these were DELICIOUS! What an awesome way to start my morning with a lovely sweet and warm comforting plate of gluten free crepes. The flavors of the tahini go perfect with the banana and the curry was a great way to wake up my taste buds (did I mention it wasn’t even 6am yet?) As long as your curry powder isn’t crazy spicy this will totally work. I used the one that I made from scratch but store bought ones will work perfect because they are very mild.

These are totally flour free and is a base of 1 egg, some flax and baking powder. Talk about a super healthy way to start your morning so that drizzle of agave or honey is not such a big deal ๐Ÿ˜‰

I encourage you to try these to mix it up and even if your not a huge curry fan, a sweeter version may turn you onto it. If your crazy and really don’t care for it, sub in chai spice or just some cinnamon.

Ingredients:
1 egg
1 tbsp flax seed
almond milk, start with 3 tbsp
1 tsp baking powder
1 tsp curry powder (I use 1 heaping tbsp ๐Ÿ™‚ )
1/2 ripe banana
1 tbsp tahini

1 tsp vanilla extract

dehydrated banana (oh yes I did finally get a dehydrator, lots to come with that)
1 tsp coconut oil
honey or agave for drizzling

Directions:
-Mash your banana in a bowl. Add egg and vanilla extract and ย scramble together to thin out banana even more. Add flax and almond milk to create pancake/crepe consistency. Add curry powder, baking powder and tahini and stir well. You don’t want the batter too thin or too thick.
-Heat 1 tsp coconut oil or just spray frying pan and pour 1/3 batter into the pan. Roll the pan around quickly to dispense batter evenly. Cook around 1 minute and flip and cook about 30 seconds. Crepes are finicky so just look for the edges to start to lift and little bubbles in the middle which are good signs it is ready to be flipped.
-Top with dehydrated banana slices, agave even some walnuts wouldn’t hurt. Get creative!

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Coconut Cookie Dough with Tahini & Blueberries

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If there is one food that I always want but never make for myself, it’s cookie dough. Usually because recipes calls for dates or other high sugar items and I know how blah I feel after eating them. Well my most recent and most aha moment obsession is coconut cookie dough- and it’s practically instant. Plus it is crazy filling so you really can’t overdose on it. We have the coconut flour to thank for that. It is super high in fiber and basically sugar free even though it has some natural sweetness. What an amazing food.

Another great thing it is great for is making crack cookies. Not that I am guilty of making them lately to stay alive during school or anything. If you don’t remember crack cookies then you need to take a stroll down memory lane. Or is it an alley? ๐Ÿ˜‰

This breakfast takes as long as it takes you to stir. Yeah it’s pretty freaking awesome. I have been making it in the mornings when I don’t have time to do anything. Then I just bring my cup with me and eat it on the way to school. I was craving tahini too this time when I had it and it went perfectly with it, but feel free to make your own variations-it doesn’t discriminate. I would have totally put chocolate chips in this but I ate them all. Instead I threw some blueberries on top since these lovely fellas are finally coming back into season. Also a little sprinkle of hemp seeds for a dash of protein makes for a super charged breakfast!

Ingredients:
2 tbsp coconut flour
1/4 cup non-dairy milk (I used flax milk)
3-4 drops liquid stevia, to taste
1 heaping tbsp tahini
1/4 cup blueberries
1/2 tbsp hemp seeds

Directions:
Stir together the non-dairy milk and coconut flour. Coconut flour sucks up a ton of moisture so you may need more milk depending on your preferred consistency. Stir everything but the blueberries really well. Chill if you have the time and patience- I didn’t.

Oh and make sure you have a nice big drink because this stuff is high in fiber and you don’t want it to get backed up ๐Ÿ˜‰

Raw Fruity Pebbles

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Now, here me out on this one. I know it’s going to sound crazy once you see the ingredients list, but it’s one of those don’t knock it till you try it. Especially if you are a person like me and like things with texture and lots of crunch, with a tad of sweetness ๐Ÿ˜‰

I have seen variations of this popping up here and there and I just had to try it. It is basically like a “pulsed” smoothie instead of blended which I am really enjoying- mostly because its forcing me to enjoy it hehe. There is a lot of chewing going on here. And I know your thinking this can’t possibly be satisfying. Well I wouldn’t post something that I am not proud of or didn’t think tasted good-really good.

If you are brave and try this I would love to know what you think. All of the colors and super sweetness from the apple and stevia made me think of that old classic known as fruity pebbles. Needless to say this is way healthier, and I think way more satisfying. Plus there’s no sugar crash and you actually feel amazing after you eat it.

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Ingredients:
1/2 cup frozen broccoli
1/4 cup frozen blueberries
1/2 organic apple- {I love Fuji}
1-2 organic carrots
*optional- cauliflower
1/2 cup carton coconut milk
1 tsp cinnamon
3 or more drops liquid vanilla stevia

Directions:
Using a food processor pulse fruits and veggies to get small couscous bites. Depending on the size of your ingredients you may want to pulse the larger items first and then add in the small.

Add cinnamon and stevia and mix in food processor. Pour into a bowl and add coconut milk- this is what makes it for me.

I then pulsed 1/8 cup almonds to get similar couscous bites and sprinkled on top for even more crunch and protein.

I promise it’s amazing and I actually look forward to having it in the morning. ๐Ÿ™‚

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