Oat Free Quinoa Apricot Granola

I've come to a realization lately. Well, really more of a re-realization.

Granola, some sort of fruit be it fresh or dried, and yogurt, is a breakfast that I'm sort of... obsessed with. I guess it's really not that bad seeing as how granola can be made in a variety of ways, showcasing a multitude of flavors and textures all depending on the ingredients chosen. It's a healthy snack, a filling breakfast, something that may just become my everyday fall-back.

Anyway... during this re-realization I thought about the many people who are intolerant to oats... *gasp!* How sad it must be to go to your local grocer and not be able to pick up your weekly batch of granola, simply because, the sweet little oats don't act so sweet when settled in your belly. Naturally, I was just not okay with this fact. And thus... the oat free granola was born!

This recipe still follows closely to my many others, packed with nutrition and protein, a hint of sweetness and the perfect crunch to accompany your smooth and creamy yogurt of choice. The best part? It takes about 15 minutes to make, start to finish. I'm sensing you're ready for the recipe, am I right?

Oat Free Quinoa Apricot Granola
3/4 c quinoa flakes
1oz raw pumpkin seeds (just under 1/4c)
8 dried apricots (cut into small pieces)
1/4 tsp cinnamon
3/4 c Perky's Crunchy Flax Cereal

2 tbsp cashew butter (I used Artisana)
2 tbsp pure maple syrup
1/4 tsp vanilla

Preheat oven to 350. Line a small baking sheet with parchment paper, set aside. Combine quinoa flakes through cinnamon in a medium bowl. Slowly heat cashew butter, maple syrup and vanilla in a small saucepan until stirred to a smooth consistency. Add wet ingredients to the quinoa flake mixture, start the mixing with a spoon but you'll need to get dirty for this yummy granola, using your hands to finish off the mixing process. Place mixture in the oven for 6 minutes, remove and stir. Place back into the oven for 2-3 more minutes (at this point the granola should be golden and slightly brown at the edges). Remove from oven and add in the Crunchy Flax Cereal. Let granola cool, place into a mason jar and store on the counter.

Enjoy this oat free granola over yogurt, with a banana and almond milk for a delicious non-traditional cereal treat, or munch for a portable snack any time of day. It's delicious, it's oat free, and it's packed with good for you nutrients!

Let's take a look at the nutrition facts, shall we?

Per 1/2 cup serving

217cal

34g carbs

4g fiber

6g protein

10g sugar

Eat up and enjoy, and maybe keep a secret stash away from the public eye of your kitchen... it just may disappear faster than you'd like!

Classic Morning Granola

Today my friends... I have the day off. Yup, it's Monday morning, 8:00am and I'm still in my sweats, eating the wonderous granola I'm about to share with you, and planning out my day.

Lovely, isn't it?

Although I don't have to work today, I still woke up early.. 6:30am in fact. My better half leaves the house at 6:00am to head downtown for work. Needless to say.. we go to bed early. It doesn't bother me at all however, because I'm a non-traditional 22 year-old and actually enjoy starting my days off early to pack in all that I can.

So, you're probably wondering what all this has to do with this granola recipe? Well here goes...

I woke up, starving as usual, trying to figure out what I wanted for breakfast. Usually I have all of this planned out for my work days, but since today is different, I let it slide ;-) Another thing you should know, I am extremely indecisive, especially when it comes to food. This is about how my thoughts went while aimlessly wandering around the kitchen....

Banana muffin in the freezer? 

Nah... maybe for tomorrow. 

Soy yogurt? 

Eh.. had yogurt yesterday morning. 

Cereal?

Hmm... getting close...

Granola?

YES!

The problem was... I didn't have any granola made. Well, I can certainly fix that. I thought, I'll just whip up a quick batch. And so... that's exactly what I did.

Classic Morning Granola
1/3 c apple juice
2 tbsp safflower oil
1 tbsp honey
1 tbsp grade A maple syrup

1 c gluten free rolled oats
1 c walnuts (chopped)
6-8 brazil nuts (chopped)
1/4 c pumpkin seeds (raw or roasted is fine)
3 tbsp ground flaxseed
1 tsp cinnamon

Preheat oven to 350 degrees. Combine the wet ingredients in a large skillet, heat to combine. Add all dry ingredients to skillet, stir until fully mixed. Line a large baking sheet with a silpat or parchment paper and add granola to sheet. Bake for 5 minutes, remove and stir (continue this pattern twice more - a total cooking time of 15 minutes.) Finally, set to broil for 2-3 more minutes (watch carefully, I was about 20 seconds away from burning the whole batch - once it starts to brown, it does so very quickly!) Remove from oven, let cool and start munching.

Store on the counter in a large mason jar or any air tight container.

The beauty that arises from a day off... you can wake up, take the time to make a magnificent breakfast, and share it for all to enjoy.

Last but not least... here are the healthy facts

Per 1/3 cup serving

278 calories

18g carbohydrates

5g fiber

7g protein

6g sugar

Oh, and in case you were wondering... my breakfast turned out to be a delicious granola breakfast bowl.

Step 1: half banana cut into pieces

Step 2: add deliciously fresh, ripe blueberries

Step 3: top it all with my classic morning granola and a touch of rice milk

Perfection. Breakfast at it's finest.

No Nuts Chocolate Granola

I love it when things come together.

You take a chance... a blind shot in the dark if you will. And when the outcome is better than you expected, well, that's a pretty good feeling ;-)

That is exactly what happened with this granola. I had a few criteria I wanted to meet...

Chocolate. 

(I've had a serious hankering for chocolate lately... especially in the morning - weird, I know.)

Protein!

(To add [healthy] pounds, protein is a must at any meal or snack.)

Simple.

(Since my stomach has been uber sensitive lately, I've found that less ingredients are better.)

YUMMY.

(This is a requirement for any homemade good, am I right?)

With these things in mind, I based this granola recipe off of my homemade chocolate rice protein bars (recipe coming soon, I promise!). I was a little nervous because the taste of this mixture pre-baking wasn't all that special. But, what was I to do - everything was already mixed together - so I went with it hoping for the best, and the outcome? 

Chocolate-Protein-Simple-Yummy-GOODNESS. 

 Before I give you the recipe, there is one caution you should prepare yourself for... when putting your chocolatey, protein-filled, simple, yummy granola away... you may loose at least one serving from tast-testing. This stuff is addicting... no kidding.

Ingredients

1 1/2 c EnviroKidz Koala Crisp Cereal

1 c gluten free rolled oats (I use Bob's Red Mill)

*2 scoops protein powder (I use Jarrow Formulas Optimal Plant Proteins)

2 tbsp cocoa powder

2 tbsp canola oil

2 tbsp brown rice syrup (honey or agave would also work)

1/4 c unsweetened applesauce

Preheat oven to 350. Spray a large baking sheet with canola oil. Combine cereal, oats, protein powder and cocoa in a large bowl. Combine wet ingredients in a microwave safe bowl and heat for 10 - 15 seconds (this helps the ingredients to mix together). Add the wet ingredients to the dry, ensuring to coat all dry ingredients (look for the protein powder and cocoa that has set on the bottom of the bowl - be sure to incorporate this!) Pour mixture onto prepared baking sheet and bake for 6 minutes. Take out, spray with more canola oil and stir (you want to move the granola around, especially near the edges to avoid burning). Return to oven and cook another 4-5 minutes. Now you'll want to test for texture - I like my granola on the crunchy side so I cooked for another 2-3 minutes. Once it is to your crunchy liking, let the granola fully cool. Store in an airtight container on the counter (preferably a clear container so you can show off your baking skills!)

*The protein powder I use is vanilla flavored but this didn't seem to disturb the chocolate-flavor at all. If you have chocolate protein powder, I would suggest reducing the cocoa to 1 tbsp. Unsweetened protein powder would work great as well.

I'm pretty sure this granola won't be around too long - it is just chocolatey enough to suppress that craving, and is healthy enough that you don't feel an ounce of guilt for enjoying it. Don't believe me? Take a look...

Nutrition Facts

[per one 1/2 cup serving]

160 calories

23g carbohydrates 

3g fiber

5g protein

10g sugar

Told ya!

Enjoy this with a banana and non-dairy milk for breakfast, atop your favorite yogurt, for a mid-morning or afternoon snack, or enjoy as a healthy dessert. Anyway you eat this, I guarantee it will put a smile on your face. Hooray for chocolate and hooray for recipes that come together :) Happy eating!

Nutty Oat Pancakes

Mmmmm... #insert smile here#

In case you were wondering... that was a description of how my day started.

Sleeping in until the alarm went off, laying in bed for another 15 minutes before actually getting up, making these delightful pancakes and still sitting at the kitchen table in my sweats with my coffee as I write this. What a beautiful way to start a Sunday. (Well, minus the fact that it is insanely windy outside..might hinder today's run a bit.. But that is beside the point!)

I've mentioned this before but ever since eliminating gluten, dairy, yeast and a slew of other randoms that I won't get into, my boyfriend and I rarely get to enjoy the same weekend breakfast like we used to. You see, weekend mornings used to consist of massive breakfasts with one of us cooking and the other one constantly making suggestions (okay... maybe just me making suggestions). But now, we each make our own breakfast, still sharing the morning at the kitchen table with our coffee and newspaper, but - it just isn't the same.

I have had this recipe bookmarked for MONTHS now, just waiting for a weekend to make a hardy breakfast while lounging around the house until #sigh# the school work has to get started. Well my friends, today was the day! As I'm getting closer and closer to my college graduation *Ah!* I've been feeling less and less motivated to hit weekends hard with studying and projects. Which is why, as I said, today was the day for these wonderful homemade pancakes - courtesy of Nancy from The Sensitive Pantry.

Nancy has a wealth of recipes that are perfectly catered to the needs of us with food intolerance and sensitivities. Most of her recipes are gluten, egg, dairy and soy free. PERFECT for what I need!

She created these Banana Walnut Oat Pancakes, in which I made only a few minor changes based on what I had in my fridge. Make sure to check out her recipes, they are wonderful!

Here is the recipe with my few changes...

1 tablespoon ground flax mixed with 3 tablespoons hot water

3/4 cups sorghum flour
1/2 cup gluten free rolled oats
1/2 teaspoon baking powder
1/4 teaspoon cinnamon
1/4 tsp salt
1 tbsp brown sugar

1/3 c plain soy yogurt + 2/3 c water (whisk until smooth)
1/2 large banana
2 tsp canola oil
1/2 tsp vanilla

1/3 cup walnuts (finely chopped)

Mix the flaxseed and hot water and let sit as you assemble the batter. Mix all of the dry ingredients in a large bowl. Combine the soy yogurt and water and whisk until you've reached a smooth consistency (similar to soymilk). Add in your very mashed banana, oil and vanilla and whisk until smooth. Add wet ingredients to the dry mix, add the flaxseed mixture and stir. Fold in the walnuts. The batter is fairly thick at this point - you can either leave as is or add water 1-2 tbsp at a time until you've reached a thinner batter. (*I added about 1/2 c of water total.)

Heat a large skillet over medium heat, adding a little butter to grease the pan. Plop two spoonfulls on top of each other in the pan and smooth out to form a nice 3-inch wide pancake. (I could fit 3 pancakes in my pan at a time with this method.) Continue to do this until you've used all of the batter, making sure to add a little butter to the pan before cooking each new batch. *Nancy's recipe makes 12 three inch pancakes, I ended up with 13 pancakes in total (probably from adding the extra water).

The oats and sorghum flour provide a natural sweetness to these pancakes, while I may be a bit biased towards the sweet scale - they were perfect for me! If you like your pancakes sweeter just be sure to add a healthy dose of pure maple syrup. Yes, that's right, I'm telling you to load it on :)

One sidenote I must mention is that these are not your typical light and fluffy from-the-box pancakes. They are hardy, dense and will fill you up (but of course this is a very good thing!) I found that 3 pancakes was the perfect serving size, leaving me satisfied but not overly stuffed. I topped my yummy pancakes with about 1tbsp pure maple syrup, fresh blackberries, banana chips and a dusting of cinnamon. DELISH!

I highly recommend making these pancakes on your next lazy weekend, or heck, maybe even as a breakfast-for-dinner meal! I have some left over and am fully planning on snacking on them as the day goes on :)

Lastly, I went ahead and calculated the nutrition facts. This time, not so much for you (though I'm sure you are happy to have them!) but for me as I'm really trying to up my calories to gain some weight - hey, I'm training for a half marathon here people! So... here they are...

Nutrition Facts for Nutty Oat Pancakes

per serving: 3 pancakes

239 calories

31g carbohydrates

6.7g protein

4.5g fiber

*with my toppings these come to about: 453 calories, 40g carbs, 7g protein, 5g fiber*

Have a lovely Sunday, smile, be kind and do something amazing!

Blackberry Oat Flour Bake

So.... I think I've discovered a new breakfast to add to my repertoire.

Oat bakes.

If you don't remember last Saturday's post, here's a quick refresher... I had seriously been craving a big, fluffy, bad-for-you kind of cinnamon roll. But of course, dietary restrictions stopped that dream and I instead came across this recipe for a, shall we say, stand in cinnamon roll? I made it, it was delicious, pure Cinnamon Raisin Oat Bake Goodness.

Okay. Now that you're refreshed... back to the amazing addition to my weekly breakfast rotation ;-)

After the successful outcome of last Saturday - perfect breakfast, fueled with energy and a happy 6 mile run... I began to think.. Saturdays might just be the new oat bake day. Doesn't sound so bad, right?

Hence... my newest creation... a Blackberry Oat Flour Bake.

So simple, so healthy, so... yummmmmm.

I love showing you the final product before giving the ingredients and cooking instructions... just a little teaser to get you sucked in ;-)

Here is what you'll need...

1/3 c oat flour (or grind your own from gluten free oats - just not the instant kind)
1/4 tsp baking powder
1 tbsp ground flaxseed
1/4 tsp cinnamon

1/2 banana very mashed
3 tbsp vanilla hemp milk
1/4 tsp vanilla

4-6 fresh blackberries cut in half + some for topping (~1/2 c total)

 

Preheat your oven to 350. Combine the dry ingredients and mix well. Combine the wet ingredients, really mash your banana - you want it almost liquid like. Combine the wet and dry ingredients until fully mixed. Fold in your blackberries. Grease a mini bread loaf pan or a small oven-safe dish (4-5 inches wide), scoop the batter into your prepared pan and bake for 16-18 minutes. (I checked mine at 16 and the toothpick was almost clean but I still ended up cooking the full 18 minutes.) If eating immediately let cool slightly before adding your toppings (you don't want to burn your taste buds and ruin the enjoyment of this amazing breakfast!) If eating the next morning, let fully cool and wrap in plastic wrap, store in the refrigerator over night. Heat for 45 seconds in the microwave, add the toppings you wish and enjoy.

Now, let's talk toppings..

I was planning on using the other half of my banana as a topping but when I realized how dense this bake was, I didn't think my stomach could handle it. I chose instead to top my bake with a drizzle of honey, a few more blackberries (halved), a few broken-up banana chips and a sprinkling of dairy free chocolate chips. Oh yes. If you're drooling right now it's okay... I am too and I already enjoyed this masterpiece.

I know you are ready to make this... perhaps you will have an Oat Bake Sunday. But just in case you need a little more of a push.. here is a rough estimate of the nutrition facts (I know you love them.)

Per One Blackberry Oat Flour Bake 

400 calories  

65g carbohydrates  

13g fiber

12g protein

 

Don't forget your morning paper and your smooth breakfast blend coffee... 

and please... 

enjoy responsibly.

Cinnamon Raisin Oat Bake Goodness

Let me set this up properly--

I am a senior at the University of Colorado, majoring in Marketing in the Business School.

I am graduating on May 10th, exactly 47 days from today.

Today is the first day of the last Spring Break I will ever have.

WHAT?!?!? This is unreal.

So... what better way to start this day than with a mouth-watering, stick-to-your-gut breakfast, paired with coffee of course ;-)

I've had a massive craving for cinnamon rolls lately. You know the kind they sell at Cinnabon? The larger-than-life, should-be-split-between-four-people, loaded-with-fat cinnamon roll? Oh yes. Now you know what I'm talking about. While there are plenty of gluten and dairy free recipes out there for cinnamon rolls, they all still contain yeast. Bummer. I'm determined to somehow create a gluten/dairy/yeast free cinnabon copy-cat, but until I find the time (most likely after graduation) I've been searching for a stand-in. I found this recipe for Cinnamon Roll Baked Oatmeal from Chocolate-Covered Katie and thought... this just might do it!

I've made buckwheat bakes several times and have never been disappointed so I was more than willing to give an oatmeal bake a try.

The outcome??

Delight. Smile on my face. Was literally scraping the chocolate off of my plate. Yes.

As you've noticed the last few of my recipes have not been my own creations. Why? Because there are so many talented people out there making the most amazing looking foods... how can I not make their recipes?!

That being said, I followed this recipe [almost] to the tee. I strongly encourage you to visit Chocolate-Covered Katie, she has incredible recipes! But, here my dear is the recipe with my minor tweaks.

Cinnamon Raisin Oat Bake Goodness
1/4 cup steel cut gluten free oats + 1/4 cup oat flour (you can grind your own)
1/2 tsp cinnamon
1/4 tsp vanilla extract
1/4 cup unsweetened applesauce
1/4 cup vanilla hemp milk (using a flavored milk eliminates the need for added sweeteners)
a dash of salt (careful not to overdo it! I really mean "a dash"!)
1 tsp melted butter
a handful of raisins
small handful (or more) dairy free chocolate chips

Preheat oven to 350. Use a coffee grinder, grind 1/4 cup oats into a flour. Add to bowl along with the remaining whole oats, cinnamon and [dash] of salt. Mix hemp milk, applesauce, vanilla and butter and add to dry ingredients. Stir until fully mixed. Add raisins and chocolate chips, stir again until fully mixed. Lightly grease a 4-inch oven-safe dish or 2 ramekins and add oat mixture. Place in oven for 15ish minutes (you just don't want it to still feel mushy). If eating immediately turn broiler on high and let your oat bake get a nice crunchy top for about 5 minutes. If eating the next morning, let your bake cool, wrap in plastic wrap or foil and store in the fridge overnight. When ready to eat microwave bake for 30 seconds and then place under broiler for 5-7 minutes.

I topped my oat bake with a small mixture of cashew butter, melted butter (oh come on.. it's supposed to replicate a cinnabon, remember?!) and a dash more of cinnamon. I smothered this over my bake along with half of a banana (sliced) and oh my.... breakfast heaven.

While I do still have a yearning for that soft yet crunchy, completely sinful cinnabon-like cinnamon roll, I will say that this oatmeal bake did quite the job at suppressing that craving for now. Not to mention, as I was eating it ideas were overflowing in my head of other oat bake variations I could make!

This is a great breakfast to enjoy on the weekend when you have all the time in the world to drink your coffee and read the morning paper, however, it stays together extremely well and I'm sure could be taken for an on-the-go breakfast (if you must).

Thank you Katie for this great recipe! 

Now go on.... get baking ;-)

Quinoa Hazelnut Granola

Oh goodness. This granola is fabulous. Phenomenal. Crunchy. Semi-sweet. Packed with nutrients. It is everything you could ever want in a granola and guess what... it's oat free!

For many who are gluten free oats are not a problem and can be a go-to source for protein and complex carbs. Unfortunately, there are also many, gluten free or not, in which oats do not agree with them. I had to cut oats out of my diet for a while and when I went back to eating them things seemed okay... but whenever this happens with foods I've been cutting out, I get a little too excited that things "seem to be okay" and I begin eating the food like it is my only option. This tends to backfire.. requiring me to cut out the food once again to cleanse my body and get my stomach back on track.

Hence... the search for an oat-free granola began. I have always been a fan of quinoa for its nutritional content (it is a complete protein after all!) and have known that quinoa flakes can be substituted for oats in many recipes. Perfect! So why not make a granola out of it?!

Traditionally.. I make my own granola from scratch.. no recipe... I just go with my gut and the outcome is always delish. For this first attempt.. I reached out to my fellow foodie bloggers and stumbled upon this recipe from the Comfy Belly. If you haven't heard of this blog well... now you have so you have no reason not to visit it just as soon as you finish this post ;-) Erica has amazing photography and such a wide variety of delicious and healthful recipes, including this (as mentioned before) phenomenal quinoa granola.

I'm not going to post the recipe here because I really do feel that you should take advantage of her wonderful blog yourself. I will however explain a little about my modifications...

• I halved the recipe and ended up with about 3 cups of delish granola
• I used only hazelnuts, simply doubling the amount called for (for my halved recipe I used just over 1/2 cup of whole hazelnuts - I then gave them a slight chop before adding to the granola mix)
• I also halved the amount of maple syrup - I prefer my granola on the less sweet side.. I know, crazy right?

That's it! Her recipe is so delightful that the changes I made were strictly based on my dietary restrictions.

Oh yes... I almost forgot... here are the nutrition facts because I know you love them oh so much.

Per one 1/2 cup serving:

368 calories

37g carbs

10g protein

5g fiber

*Don't let the calories scare you, every single one of them are as healthy as can be and I promise this will hold you over and leave you oh so satisfied.

And now.. on to the pictures...

prior to the oven

after baking... the colors become even more beautiful

Basic Buckwheat Bake all spruced up!

This. Was. Fabulous.

I had been meaning to make a "bake" like this for sometime now, with inspiration coming from the Healthful Persuit and The Edible Perspective. Each of these wonderful women have similar recipes but for my first attempt I went with the most basic version from The Edible Perspective. (I've mentioned this before but both of these sites have fabulous recipes as well as photography, you must check them out!)

I followed this recipe (almost) to the tee, making only a few changes...

• one egg white instead of the flax egg
• a handful of pecans rather than walnuts
• 4T vanilla hemp milk vs. almond milk
• I added 1 tsp of maple syrup to the batter just before baking

Once your bake is done, the possibilities are endless when it comes to toppings. Personally, I chose sunbutter, fresh blueberries, dairy free chocolate chips and a hint of honey. Pair with a delightful cup of coffee and I'm in heaven!

I've already come to the conclusion that this is now in my weekly breakfast rotation and I have so many thoughts for variation in this recipe! I'm thinking... blueberries and chocolate chips baked right into it.... a savory version with veggies and perhaps bacon?! Oh the list goes on and on :) Be sure to look for my variations on this delicious, nutritious and perfectly filling breakfast coming soon!

Enjoy!

What I Ate Wednesday ~ 1.0

Okay... so I've been meaning to join the fun for weeks now but with school starting back up and especially with it being my LAST semester of college (Ah!)... I've had other things on the mind... can you blame me?

Let me tell you just how nerdy I am... I set a reminder on my phone to go off this morning, at lunch time and dinner time to remind me to take my WIAW pictures... yea, go ahead... laugh it up##

Anyway... On to the fun!



BreakfastChia Banana Hemp Pudding, topped with fresh delicious strawberries and flax cereal for that all important crunch! (This is a spin-off version of my Divine Chia Breakfast Pudding - quickly becoming my new favorite breakfast!)

Morning SnackIn the midst of a lot of reading for classes I took a break and enjoyed this delicious Chocolate Banana Bread (recipe from The Whole Life Nutrition Kitchen) with a small glass of V8 juice.

LunchToday's lunch was simple yet fulfilling ~ my homemade Savory Herb Amaranth Crackers, a healthy serving of homemade cashew butter (recipe coming soon!) and a perfectly ripe golden delicious apple.

DinnerA perfect combo of leftover grilled salmon, sauteed bell peppers and caramelized onions, homemade kale chips and puffed millet for a little more substance. Delish!

Evening SnackToday was a long day at school, getting there at noon and not getting home until 8:30pm. I ate my lunch in class at 1:00pm and then had a killer hour and a half workout around 3:00pm. Needless to say I was starving at 6:00 and ate an earlier dinner than I was planning on. Point being - I was definitely ready for a snack when I got home. Nothing says "it's finally time to relax" like a bowl of cinnamon chex, dried blueberries and vanilla hemp milk - mmmmm mmmm good.

Happy (halfway through the week) Wednesday!

Divine Chia Breakfast Pudding

Happy Birthday! Since today is my golden birthday... turning 22 on the 22nd day of January in the year of 2012... it seemed appropriate to give you a gift today. That's right... I'm giving you two recipes in this post. Yeah, it's happening.

I have seen several recipes for some variation of chia pudding, but the true inspiration came from Leanne over at the Healthful Persuit. I've mentioned her blog before and have recreated a few of her incredible recipes... that just goes to show that when you have an amazing blog, inspiring recipes and the most beautiful photography - you will get repeat visitors ;-)

I've long known the benefits of chia seeds and decided that eating them more frequently might help with my digestive issues. While I'm back in school for my final semester (yessss!), it has been a challenge to remember to add chia to my food on a daily basis, which is why incorporating a full serving at breakfast is the perfect way to go!

Okay... enough babble? Here are the two recipes as promised...

Banana Almond Chia Breakfast Pudding
1 banana
1/4 c vanilla almond milk (or use plain if you prefer)
1 tbsp chia seeds
1 tbsp sunbutter

optional toppings:
fresh blueberries
granola
cinnamon
dried fruit
nuts

*Prepare the night before you plan on eating.
In a small bowl, mash half the banana (reserve the other half for the morning, store in the refrigerator overnight). Add the almond milk, chia and sunbutter and mix until combined. Cover with plastic wrap and place in the fridge overnight. The next morning, slice the other half of the banana on top of your pudding, add some fresh blueberries and a few dashes of cinnamon. Enjoy cold or briefly heat in the microwave.

Chocolate Banana Chia Breakfast Pudding
1 banana
1/4 c chocolate soymilk (Silk is my go-to brand)
1 tbsp chia seeds
1 tbsp cashew butter


optional toppings:
fresh berries

granola

cinnamon

dried fruit

nuts

*Prepare the night before you plan on eating.

In a small bowl, mash half the banana (reserve the other half for the morning, store in the refrigerator overnight). Add the soymilk, chia seeds and cashew butter and mix until combined. Cover with plastic wrap and place in the fridge overnight. The next morning, slice the other half of the banana on top of your pudding, add your other toppings of choice and enjoy! (I added dried cherries, cinnamon and a bit of flax cereal - delish!) This was delightful cold but feel free to heat briefly in the microwave if you are more of a warm breakfast person.

I hope you enjoy these two variations and please have fun creating your own versions! My next upcoming pudding will be made with vanilla hemp milk and perhaps a mix of nut butters.. keep checking back for that recipe ;-)

Crunchy Pure Granola

I must admit I am quite proud of myself for this one... I looked at a few past granola recipes I had made in my pre "free-diet" life and came up with this one on the spot. And ya know what? It's delicious!

My roommate even commented, "Did you make that?" Why yes I did. "It looks like something from like a... kit or... like you bought it in a store." Aw, thanks Nick! ;-)

I'm going to give you a brief warning that this is the approximate recipe... I didn't really measure but somehow the recipe turned out great. That just goes to show you can't really mess this up, so give it a try!

Ingredients
3/4 c chopped walnuts
1/2 c chopped cashews
1/3 c gluten free oats
1/4 c pumpkin seeds (pepitas)
1 - 2 tbsp flax seed
1 tsp cinnamon
1/4 c crunchy flax cereal

1/4 c applesauce
2 tbsp maple syrup (or agave nectar)
1 tbsp walnut oil (any oil will work)


To Prepare
Preheat oven to 325 degrees. Line a baking sheet with parchment paper and set aside. Mix the nuts, oats, pumpkin seeds, flaxseed and cinnamon in a bowl. Heat the applesauce, maple syrup and oil in a small pan until well incorporated. Add the applesauce mix to the dry ingredients and stir until all ingredients are coated. Spread onto the baking sheet and bake for about 10 minutes. Remove from oven, stir the granola and continue baking for 5 more minutes. Add the crunchy flax cereal to the granola, stir, and continue baking for 3 minutes. (These time estimates are rough... each time you take out the granola take a small sample to test the crunch factor. If you like your granola very crunchy you may end up baking for longer, but be sure to add the extra time before you add the crunchy flax cereal, as it will burn if baked for too long. Also, keep in mind that as the granola cools it will get more crunchy.) Let granola fully cool on the baking sheet and store in a glass jar or air tight container. Enjoy as a snack on the go, or my favorite, top soy yogurt with berries, granola and banana chips - the ultimate breakfast parfait!

Banana Berry Protein Cakes

 As you may have noticed with the last few posts... I have been experimenting with ways to add more protein to my diet. The truth is... I need to gain weight. I know... what a burden right? Most people would say, "I'd love to be in your shoes!" or as my dear friend said the other night, "Oh, you poor thing."

Let me share with you a little background...

Ever since my tummy troubles began about... 4 years ago, my eating patterns (obviously) changed. With that came a loss in weight.. and let me tell you that being 5'2", a healthy eater and a lover of fitness and exercise... there isn't a whole lot of weight to be lost in the first place. Anyway, as the pain got worse I continued losing weight. Not to fear! I did gain some back and was holding steady for several months, still underweight but only by about 5 pounds. Then, once I discovered my food intolerances and had to cut even more things from my diet, my weight dipped about 2 pounds, which is where I have been holding for sometime.

The point being... extra calories and protein are what my body is calling for and that's exactly what I'm trying to give it.

In search of these types of snacking recipes, I stumbled upon the Healthful Pursuit website a few weeks ago and have been obsessed with it ever since. The pictures of Leanne's recipes are irresistibly beautiful and absolutely charming. I had made her Chocolate Jam Packed Protein Cake about a week ago and slightly overcooked it leaving it a bit dry. Determined to create something as delicious and protein packed as her pictures depict, I continued searching her Recipage and decided to make her Grain Free Vanilla Berry Protein Cake. I wasn't thrilled about using egg whites so I spun my creative baking wheels and came up with this...

Banana Berry Protein Cakes (makes one cake, or double the recipe for 2)
1/4 c ripened mashed banana
2 tbsp hemp protein powder
1 tbsp coconut flour
1 tsp melted coconut oil
2 - 3 tbsp apple sauce (start with 2, add 1 more if the batter seems stiff and dry)
1/2 tsp vanilla extract
1 tbsp agave nectar
1/4 c frozen blueberries
turbinado sugar for topping (optional)

Preheat oven to 375. Lightly spray a ramekin or a 1 cup oven safe dish with canola oil, set aside. Combine all ingredients except blueberries in a small bowl until fully incorporated. Fold in the blueberries and put into your oven safe dish. Top with turbinado sugar if you so please and bake for 20 minutes. Test with a toothpick for doneness. The cakes will seem a bit soft but if the toothpick is clean they are done. Leave the cakes in the ramekins and let cool on a wire rick. Eat immediately or cover with plastic wrap and store in the fridge for a healthy, delicious and protein filled snack whenever your heart desires!

Notes
The texture of this cake is soft, sort of like a flourless chocolate cake mixed with a mousse.

Hemp protein powder can be a bit grainy in texture but once you have it a few times you won't notice it. You can purchase this protein at any health food store, it may be green in color (as mine is) or may be white, which will make your cake a bit more appealing to the eye. If you don't have hemp or don't like it, feel free to use any other protein powder you have.

You can also sub in any other fruit puree for the mashed banana, and any frozen fruit can be used in addition to or in place of the blueberries. Let your mind wander and create something delicious!

Enjoy! I know I sure will! (Also, be sure to visit the Healthful Pursuit website for other amazing recipes!)

Protein Packed Purple Smoothie

The idea for this smoothie came about this morning, knowing I needed a healthy protein packed snack after my mid morning cardio workout. I usually have to plan what my post-workout snacks are going to be ahead of time because after my cardio sessions, nothing sounds all that delicious. I have also found that planning or at least thinking about what you'll refuel with ahead of time leaves you feeling better during and after you've eaten the snack.

Here's what you'll need for this protein packed snack:

1 tbsp chia seed

1 c vanilla hemp milk

1/2 frozen ripe banana 

1 c greens (I used romaine lettuce)

3/4 c frozen blueberries

3 tbsp hemp protein powder

For this smoothie, you'll need to do just a bit of prep work, but it will be well worth it in the end! Are you ready?

Mix the chia seed and 1/3 c hemp milk in a bowl. Place in the fridge. (Yup, that's it!)

I let mine sit for about 2 hours, you don't need to wait this long but make sure to let it sit at least 15 minutes so that the chia begins to form a gel. It works great to throw this together before your workout, put it in the fridge, and it will be ready when you get home!

To Prepare the Smoothie

When you get home and are ready to make the smoothie, throw the chia gel and the rest of the ingredients (including the remaining 2/3 c hemp milk) into the blender and mix until smooth. The consistency of this smoothie is pretty thick (I actually ate mine with a spoon!). If you aren't a fan of super thick smoothies add extra hemp milk, juice or water until you reach the thickness you like. 

Now, to please those of you who always like to know the nutrition info on what you are eating, and because I'm claiming this smoothie as being "protein packed", I thought I'd break it down for you.

Protein:

Hemp milk - 3g

Chia seed - 3 g

Hemp protein powder - 11g

----------------------------------

Total Protein = 17 grams

Fiber:

Chia seed - 5g

Blueberries - 4g

1/2 Banana - 2g

--------------------------------

Total Fiber = 12 grams

Go ahead and cheer... I already know you are ;-)

To break it down even further... my workout consisted of a 20 minute cardio challenge on the stationary bike followed by 15 minutes of inclined running on the treadmill followed by a 5 minute cool-down walk. With a total of 40 minutes of cardio and 17 grams of protein in this smoothie... that means I got just about 2 grams of protein for every 3 minutes I worked out. How's that for a post workout snack?? 

Protein up and enjoy!

Cocoa Quinoa Chia Muffins

Have you ever eaten something so delicious and rich in flavor but had that thought in the back of your mind, "I'll work it off tomorrow"? Of course you have.

Have you ever eaten something so delicious and rich in flavor and knew that you could even have two if you wanted because of how many health benefits it had? You have now!

I purchased a bag of chia seed about a month ago and have been on the hunt for different ways of using it beyond the typical chia pudding. 

After some googling and linking to different blogs, I found the original recipe for these muffins here. Seeing as how I didn't have mesquite flour and hadn't the slightest idea of where I could find it AND didn't have the patience to wait another day.. I decided to try some substitutions, and here is what I came up with...

Ingredients

1/4 c coconut flour

*1/4 c quinoa flour

1/2 c cocoa

1/4 c chia seeds

1 tsp baking powder

1/2 tsp baking soda

1/4 c brown sugar

1/4 c white sugar

Ener-G Egg Replacer for 2 eggs (or 2 eggs if tolerated, I'm sure you could use flax eggs or chia eggs)

1/2 c + 1 tbsp vanilla hemp milk (I use Pacific Foods brand)

To Prepare

Preheat oven to 350. Mix all dry ingredients in a medium bowl. Make your egg replacer, whisk until frothy and add to the dry ingredients, add hemp milk and stir until all ingredients are mixed together. You should get a mousse-like texture. Lightly spray 6 sections of a muffin pan with canola oil (or use paper liners). Fill each section as close to the top as you can, wet fingers and smooth out the tops. Sprinkle a dash of turbinado sugar on top for a sweet crunch (optional). Bake for 16-18 minutes, or until a toothpick comes out mostly clean. Remove from pan and let cool on a wire rack. 

These muffins are great warm or cold, they can be kept in an air tight container or plastic bag on the counter for about 4 days, then I would suggest keeping them in the refrigerator. These are perfect for a mid-morning snack, delicious as a dessert or a great way to lightly fill you up before bed. Top with soy ice cream or berries for a real treat ;-)

These are so satisfying that you'll start to crave them as soon as you run out! (Trust me, I've made the recipe about 4 times now in the last 3 weeks... and yes I do share them). 

Notes

*As far as substituting the quinoa flour, you can use more cocoa, carob powder (the cocoa and carob mix is delicious), quinoa flakes will work but make the muffins a bit more crumbly. Amaranth flour will allow for added protein and a denser muffin. I'm sure rice flour/sorghum flour would work but would also probably create a more crumbly, less stable muffin. 

**Adding dried fruit at the end would be a wonderful idea, particularly dried blueberries/cherries! 

Give these a try and let me know what you think! And most of all... enjoy these healthy yet sinful little treats!

Nutritional Powerhouse Bites

These are truly the most amazing little "bites" you'll ever have! They are so simple to make, very versatile and can be made with almost any dried fruit mix you have on hand, and can have as many additions as you want! So what are they to be such a "powerhouse"?

Nutritional Powerhouse Bites
14 dried figs
10 dried apricots
1/4 c walnuts
1 tbsp chia seed
1 tbsp sunbutter (or any nut butter you have on hand)
1 - 2 tbsp dairy free chocolate chips (or chop up some dark chocolate for even more superfood power!)
a touch of water as needed

Place all ingredients in your food processor. Pulse until all ingredients are fairly chopped and mixed together. Take off the lid and check the consistency... you want it to be pulling away from the sides, and able to stick together if you pick some up with your fingers. If it's not quite there add 1/2 tbsp water at a time until you get to the right "sticky-point". Use a spoon to take out about 1-2 tbsp of the mix and form a ball in your hand, they should be just smaller than a golf ball - using this approximate size I came out with 10 balls. Put the balls into an air-tight container or a plate covered with plastic wrap and keep in the refrigerator (they will hold together better this way).
*I couldn't wait for them to cool, I had one... and then another one right after making them ;-)*


Suggestions for Additions/Substitutions
*Any nut would be great in place of or in addition to the walnuts.
*Dried figs are a great base because they are naturally sticky, but any dried fruit (or mix of fruit) would pair beautifully! ...Mango, pineapple, cranberries, blueberries... the options are endless!
*Any nut butter can be used in place of the Sunbutter, you might also give mashed banana or pumpkin a try!
*I love the chia seed because it is so great for the body but it is a bit expensive. Substituting flaxseed would keep those Omega-3s, fiber and protein benefits and still provide many vitamins and minerals.
*If you want to add even more of a boost you could add other seeds like sunflower or pumpkin. And if you are feeling adventurous add some protein powder - though I would stick with only 1 tbsp and would add an equal amount of a "wet" ingredient (i.e. nut butter, banana, juice may even work!)

Now that you know how to make them, do it... now! You won't regret it, I promise! Then once you have made them you can come back here and read about how much your body will appreciate you for eating these delicious and nutritious little bites.

Can these really be called nutritional powerhouse bites?
YES! And here is why...

Figs: A great source of fiber and B vitamins, calcium, potassium, iron, manganese, selenium, copper, and zinc. B vitamins help metabolize carbs, proteins & fats. Calcium is great for our bones, potassium helps to regulate blood pressure and heart function, iron is a mineral that almost everyone is deficient in so you can never get enough!


Apricots: Another good source of fiber, full of vitamin A which helps with vision and combats free radical damage, and because of their rich color they are a great source of beta carotene.


Walnuts: A great source of protein, healthy Omega-3s and vitamin E. Walnuts have continued to move higher on the ladder of antioxidant and anti-inflammatory benefits which help to protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. Whew!


Chia Seed: Chia is the new craze! It is a great source of fiber and protein, has high amounts of Omega-3s, contains antioxidants, B vitamins and minerals, and not to mention is gluten free! They are easily digested, have been shown to increase energy, aid metabolism, and help with regularity. *Chia seeds are also great for athletes as they can prolong hydration and help our bodies to retain electrolytes. (For more info and recipe ideas click here!)


Sunbutter: Another great source of protein and an alternative to peanut butter. It contains 27% of your daily allowance of vitamin E, and is also high in iron and fiber.


Chocolate Chips: Good for the soul! If you use dark chocolate, you are really getting that superfood power as dark chocolate is packed full of antioxidants and has also been shown to lower blood pressure.

Convinced?? I thought so! Now go make these (or whatever version you would like) and eat them guiltlessly as a snack, dessert or as a delightful addition to any meal!

Revamped Morning Cereal

This breakfast is so simple but it is so delicious, filling, and oh so healthy! Some mornings you just feel like cereal... it is comforting and something that almost never upsets your stomach. This mixture of cereal can be varied, using any berries or fruit you have on hand and using any non-dairy milk (or if you can tolerate dairy, regular milk!) Personally, I think the combination of tart raspberries, sweet dried mango and creamy vanilla hemp milk is the perfect match - but feel free to experiment!

The cereal I eat 99% of the time is Enjoy Life Crunchy Flax Cereal. It is filled with fiber and protein, has a great crunch and actually stays with me until lunch time!

Top this with fresh raspberries and chopped dried mango (any dried fruit you have will also work), and add  your preferred amount of Pacific Foods Vanilla Hemp Milk. Enjoy with a large cup of green tea and your morning will be transformed! Okay maybe that is a little dramatic but.... it is a great way to start any day :-)