Chia

Chia

OVERNIGHT SKYR BREAKFAST PUDDING

2 cups skyr

1/4 cup chia seeds

1 packets stevia

1/2 cup unsweetened coconut

mango

dried goji berries

 

Combine skyr with chia seeds and stevia, then set aside in the refrigerator overnight. Top the pudding with coconut, sliced mango and goji berries. Serves 2.

 

BREAKFAST BATTER

1 frozen banana

2 tablespoons PB2

1 tablespoon chia seeds

2 tablespoons unsweetened coconut

1 packet stevia

1/2 teaspoon vanilla extract

goji berries

 

Combine banana and PB2 in a food processor until creamy. Add the chia seeds, coconut, stevia and vanilla extract and pulse to mix. Use a spatula to scoop the batter into a bowl then top with goji berries. Serves 1.

 

PEACH, MINT & CHIA PUDDING

2 cups light coconut milk

1/4 cup chia seeds

1 peach, chopped

1/4 cup fresh mint, chopped

2 packets stevia

 

Combine ingredients and soak for at least an hour in the refrigerator. Serves 4.

Cheesecake

Cheesecake

VANILLA BREAKFAST CHEESECAKE

3/4 cup nonfat cottage cheese

1 tablespoon Justin's Vanilla Almond Butter

1 teaspoon natural sweetener (honey, agave, maple, Truvia)

1 cup raspberries

 

Blend the cottage cheese, almond butter and sweetener in a food processor until creamy. Serve with the raspberries.

 

PUMPKIN CHEESECAKE

1 cup fat free cottage cheese

1 cup pumpkin purée

2 tablespoons maple syrup

1 packet stevia

1 teaspoon cinnamon

1 teaspoon pumpkin pie spice

 

Combine ingredients in a food processor and enjoy chilled. Serves 2.

Yogurt Bowls

Yogurt Bowls

BLUEBERRY BANANA YOGURT BOWL

½ cup blueberries

½ frozen banana

½ cup Greek yogurt

1 tablespoon oats

1 tablespoon almond butter

Optional: 1 packet Truvia (or sub honey/agave)

 

In a food processor, mix frozen banana, blueberries, and yogurt until until creamy (plus optional sweetener). Top with oats and almond butter and any additional toppings.  Makes 1 serving. [Per Serving : Calories 310, Fat 10 grams, Carbs 41 grams, Protein 18 grams]


 

PUMPKIN GRANOLA BOWL


1 heaping tablespoon Slender Seven Cookie Dough

2 tablespoons Oat My Goodness Vintage Granola

2 tablespoons pumpkin puree

2 tablespoons pomegranate seeds

½ cup 0% plain Greek yogurt
 

 

Combine all ingredients in a bowl or layer in a cup as a parfait. Serves 1. [Per serving: 228 calories, 25g carbs, 7g fat, 15g protein, 10g sugar].

 

CASHEW YOGURT

12 ounces whole, raw cashews

8 pitted medjool dates

2 teaspoons cinnamon

1 teaspoon vanilla extract

4-5 packets unflavored powdered probiotics

water

 

Soak the raw cashews, dates, cinnamon and vanilla in water 8-10 hours. Use a strainer to drain the water, then pour contents into a food processor or blender. Start by adding 2 cups cold water, gradually adding more depending on desired thickness, and blend until creamy.Add in the probiotics and continue to blend. Once smooth, transfer the yogurt to an air-tight container. Makes 12 servings [Per serving; 200 calories, 13g fat, 21 g carbs, 2g fiber, 13g sugar, 5g protein.]

 

ORANGE GINGER YOGURT BOWL

1 container Siggi's Orange & Ginger yogurt

1 orange, peeled and sliced

2 tablespoons golden raisins

1 tablespoon shredded coconut, unsweetened

1 teaspoon fresh ginger, grated

 

Place the yogurt in a bowl and top with the orange segments, golden raisins, coconut and ginger.

 

BLUEBERRY COBBLER BREAKFAST BOWL

1 cup blueberries, fresh or frozen

1 tablespoon coconut flour

1 tablespoon oats

2 teaspoons honey or agave (or 1 packet Truvia)

½ cup plain Greek yogurt

 

Combine the blueberries, coconut flour, oats and sweetener in a microwave-safe bowl. Microwave for 1-2 minutes until hot. Serve over Greek yogurt. Serves 1.

 

QUINOA YOGURT BOWL

1/4 cup cooked quinoa

3/4 cup plain Greek yogurt

1 cup raspberries

2 tablespoons fresh mint, chopped

1 teaspoon chia seeds

 

Layer the yogurt, quinoa, raspberries, mint and chia seeds.

 

BANANA NUT YOGURT BOWL

1 cup plain Greek yogurt

1 banana, mashed

1 tablespoon honey

1/2 teaspoon cinnamon

1/8 teaspoon nutmeg

1 tablespoon walnuts, chopped 

1 date, chopped

 

Scoop the yogurt into a bowl. Top with the mashed banana, honey, cinnamon and nutmeg. Sprinkle the chopped walnuts and dates. Serves 1.

 

SWEET BEET YOGURT

1 Honey + Ginger Beet by Love Beets (can sub regular to make it gluten free)

1 container Siggi’s Orange Ginger yogurt

1 tablespoon walnuts

1 tablespoon honey

 

Place yogurt in a bowl and top with chopped beets and walnuts. Drizzle honey. Serves 1. 

 

PISTACHIO PARFAIT

½ cup plain Greek yogurt

¾ cup blueberries

2 tablespoons unsweetened coconut

2 tablespoons pistachios

1 tablespoon fresh mint

honey drizzle (optional)

 

Layer the Greek yogurt, blueberries, unsweetened coconut and pistachios. Sprinkle with the fresh mint. Drizzle honey. Makes 1 parfait [Per serving: 265 calories, 28g carbs, 12g fat, 15g protein, 16g sugar].

 

CHOBANI POWER YOGURT

1 cup plain Chobani yogurt

1 packet stevia

1 tablespoon chia seeds

1 teaspoon sunflower seeds, roasted & unsalted

1/2 cup fresh berries

 

Combine ingredients and chill for 20 minutes before eating. Serves 1.

 

BLACKBERRY LEMON YOGURT BOWL

1 cup blackberries

½ lemon, juiced and zested

1 cup plain Greek yogurt 

1 teaspoon honey

dash of cinnamon

 

Microwave the blackberries and lemon juice for 30 seconds. Pour over the Greek yogurt. Drizzle the honey and sprinkle cinnamon. Top with lemon zest. Makes 1 serving [220 calories, 0.5g fat, 29g carbs, 8g fiber, 22g sugar, 26g protein].

Bowls & Parfaits

Bowls & Parfaits

BLUEBERRY-CASHEW SMOOTHIE BOWL

1 banana, cut in half

½ cup frozen blueberries

½ cup unsweetened almond milk

1 tablespoon almond butter

1 tablespoon shredded coconut 

1 tablespoon oats

6-8 cashews

 

Blend ½ banana, frozen blueberries, almond milk and almond butter until smooth. Pour into a bowl. Top with sliced remaining banana, cashews, coconut and oats. Makes 1 smoothie bowl [Per serving: 360 calories, 42g carbs, 19g fat, 9g protein, 22g sugar].

 

BREAKFAST SUNDAE

Breakfast Sundae

½ cup plain Greek yogurt

½ banana, sliced (or 1/2 cup berries)

2 tablespoons oats

1 teaspoon honey or agave

1 tablespoon Justin's Chocolate Hazelnut butter 

 

Scoop the Greek yogurt into a bowl. Top with the fruit, oats and drizzled honey. Microwave the hazelnut butter in a small bowl for 30 seconds. Drizzle over the yogurt. Serves 1.

 

KALE-ACAI BOWL

1 packet Sambazon unsweetened frozen acai pulp

½ cup frozen pineapple

1 cup kale

1 tablespoon unsweetened coconut

2 tablespoons oats

1 tablespoon chia seeds

1 teaspoon bee pollen

 

Pulse the frozen fruit and kale in a food processor until creamy (if using a blender - add a bit of liquid to make it easier to blend). Scoop into a bowl and top with the coconut, oats, chia seeds and bee pollen. Makes 1 smoothie bowl [Per serving: 300 calories, 14g fat, 29g carbs, 9g protein, 10g sugar].

 

BANANOCADO BOWL

1 frozen banana

½ avocado

1 tablespoon peanut butter

1 packet Truvia

1-2 tablespoons of extra toppings

 

Blend the frozen banana, avocado, peanut butter and Truvia in a food processor until creamy. Add your favorite toppings, like granola, nuts, seeds, fresh or dried fruit. Makes 1 bowl [per serving: 315 calories, 29g carbs, 22g fat, 6g protein, 13g sugar].

 

CINNAMON RAISIN SUPER CEREAL BOWL

½ cup plain Greek yogurt

2 tablespoons raisins

⅓ cup Emmy’s Sweet Buckwheat Super Cereal

cinnamon

 

Combine the yogurt with the raisins, super cereal and cinnamon. Makes 1 bowl [Per serving: 335 calories, 1g fat, 18g protein, 66g carbs, 23g sugar].

 

AVOCADO MOUSSE

1 avocado

¾ cup nonfat Greek yogurt

2 packets Truvia

1 tablespoon agave nectar

 

Blend the avocado, yogurt, Truvia and agave in a food processor until smooth. Top with choice of seeds, nuts or favorite toppings! Makes 2 servings {Per serving: 190 calories, 10g fat, 17g carbs, 5g fiber, 11g sugars, 10g protein].

 

COOKIE DOUGH BREAKFAST BOWL

1 cup fresh or frozen raspberries 

2 tablespoons Slender Seven Cookie Dough

2 tablespoons Emmy’s Sweet Cacao Coconut Super Cereal

1 tablespoon unsweetened shaved coconut 

¼ cup unsweetened almond milk 

 

Layer the raspberries, cookie dough, cereal and coconut. Pour over almond milk. Makes 1 serving [Per serving: 285 calories, 41g carbs, 10g fat, 7g protein, 14g sugar].

 

BLUEBERRY SUPER CEREAL PARFAIT

1 cup blueberries

¼ cup Emmy's Sweet Buckwheat Super Cereal

1 tablespoon Justin's Vanilla Almond Butter (or any nut butter)

¼ cup homemade almond milk

 

Layer the blueberries and super cereal. Top with a scoop of almond butter. Pour over the almond milk. Makes 1 parfait [Per serving: 385 calories, 13g fat, 10g protein, 62g carbs, 24g sugar].

 

PB & APRICOT SUPER OATS

1 tablespoon peanut butter

1 tablespoon apricot jam

¼ cup oats

1 tablespoon chia seeds

1 tablespoon flax seed

1 cup almond milk

 

Combine ingredients in a food processor or immersion blender. Makes 1 serving [420 calories, 19g fat, 50g carbs, 13g fiber, 11g sugar, 16g protein].

 

SKYR SMOOTHIE PARFAIT

8 ounces (1/2 bottle) B'More Organic Skyr Smoothie

1 tablespoon oats

1 tablespoon chia seeds

1 tablespoon unsweetened coconut

1/4 cup blueberries

4 dried apricots, chopped

1 tablespoon almond butter

 

Pour the smoothie into a cup then layer with oats, chia seeds, coconut, blueberries, dried apricots and almond butter. Serves 1.

 

PUMPKIN PIE PARFAIT

2 tablespoons oats

1/4 cup unsweetened almond milk

1/4 teaspoon pumpkin pie spice

1 tablespoon honey or agave

1/2 cup pumpkin purée

1 container Siggi's Pumpkin & Spice yogurt

1 tablespoon walnuts, chopped

 

Combine the oats, almond milk, pumpkin pie spice and honey. Layer with the pumpkin purée and yogurt. Top with walnuts. Serves 1.

 

ACAI BOWL

1 Sambazon acai smoothie pack

1 cup frozen fruit

1/2 cup unsweetened almond milk

1 scoop chia seeds

1 scoop oats

1/4 cup Barnana bites

1/4 cup Dang coconut chips

 

Add the smoothie pack, frozen fruit and almond milk to a blender and blend until thick and creamy. Pour into a bowl and top with chia seeds, oats, Barnana and coconut chips. 

 

Oatmeal

Oatmeal

MATCHA GREEN TEA OATMEAL

Matcha Green Tea Oatmeal

½ cup oats

1 cup almond milk

2 packets Truvia

2 teaspoons matcha green tea powder

cinnamon

 

Microwave the oats and almond milk for 2 minutes. Stir in the Truvia, matcha green tea powder and dash of cinnamon. Makes 1 serving (Per serving: 200 calories, 6g fat, 7g protein, 32g carbs, 3g sugar).

 

SMART START OATMEAL BOWL

¼ cup oats

½ cup unsweetened almond milk

½ banana, sliced

1 clementine, peeled and sliced

1 tablespoon reduced fat (unsweetened) coconut, shredded

1 tablespoon walnuts, chopped

 

Microwave the oats and almond milk for 1-2 minutes. Top with the sliced banana, clementine, coconut and walnuts. Makes 1 bowl [240 calories, 9g fat, 39g carbs, 6g fiber, 14g sugar, 6g protein].

 

RASPBERRY OATMEAL POWER BOWL

1/4 cup quick cooking oats

1/2 cup unsweetened almond milk

1 tablespoon chia seeds

1 tablespoon finely shredded unsweetened coconut

1 cup raspberries

1/2 teaspoon unsweetened cocoa powder

honey

 

Combine the oats with the almond milk and microwave 1-2 minutes. Top with the chia seeds, coconut and raspberries. Sprinkle the cocoa powder then drizzle with honey. Enjoy warm. Serves 1.

 

SPICED PEAR OATMEAL

1/2 cup quick oats

1 cup unsweetened almond milk

1 pear, chopped

1/2 teaspoon cinnamon

1/4 teaspoon allspice

1/8 teaspoon cardamom

honey or agave

 

Combine the oats, almond milk, chopped pear, and spices in a microwave safe bowl. Microwave for 1-1 1/2 minutes. Remove and drizzle with honey or agave.

 

HOT COCOATMEAL

1/2 cup quick oats

1 cup unsweetened almond milk

1 tablespoon unsweetened cocoa powder

1/2 teaspoon vanilla extract

1 packet stevia

5 marshmallows (optional)

 

Add oats, almond milk, unsweetened cocoa powder and vanilla extract in a mug and stir until combined. Microwave 1 1/2 to 2 minutes, pausing halfway through to stir. Remove from the microwave and stir in stevia. Top with optional marshmallows.

Granola

Granola

BIRDFOOD GRANOLA

Birdfood Granola

Oats

Pepitas

Unsweetened coconut flakes

Chia seeds

Hemp seeds

Dried fruit, chopped

Cashews

 

Mix all the ingredients to make a raw trail mix. Serve with yogurt, milk or fruit.

 

DRIED FRUIT GRANOLA

2 cups oats

½ cup (~12) dried prunes

4 large dried Turkish figs

½ cup raw almonds

½ cup egg whites

½ teaspoon cinnamon

nonstick coconut oil spray

 

Preheat the oven to 350 degrees. Finely chop the prunes, figs and almonds (or purée in a food processor). Toss with the oats, egg whites, cinnamon and dash of sea salt. Lay the mixture flat on a baking sheet coated with nonstick coconut oil spray. Bake for 25-30 minutes, until the granola is lightly toasted and crunchy. Makes 8 servings [Per serving: 180 calories, 5g fat, 35g carbs, 6g fiber, 10g sugar, 7g protein].

 

SKINNY GRANOLA

3 cups oats

1/2 cup chia seeds

1/4 cup Truvia Brown Sugar Baking Blend

1/4 cup egg whites

1/4 cup almond butter

1 cup Dang coconut chips

1/2 cup golden raisins

 

Preheat the oven to 350 degrees. Toss oats and chia seeds with the brown sugar, egg whites and almond butter to coat. Lay flat on a foil-lined baking sheet. Bake for 8-10 minutes, stirring frequently. Once the oats are toasted and crunchy, remove from the oven and set aside to cool. Transfer the cool oats to a large mixing bowl and toss with the coconut chips and golden raisins. Enjoy with milk or yogurt. Serves 8-10.

 

BANANA NUT GRANOLA

1 cup oats

2 tablespoons almond butter

2 tablespoons honey

1/4 teaspoon almond extract

1/4 teaspoon cinnamon

1/4 cup walnuts, chopped

1 package Barnana chews, chopped

 

Preheat oven to 325 degrees. Grease a baking sheet with non-stick cooking spray. Combine almond butter and honey and microwave around 20 seconds until melted. Stir. Add in cinnamon and vanilla and mix. Stir in oats until they are completely covered. Spread out oat mixture onto cookie sheet and bake 7-8 minutes until slightly browned. Allow the granola to cool, then mix with walnuts and Barnana chews. 

Overnight Oats

Overnight Oats

KALE OVERNIGHT OAT BOWL

1 handful kale

½ cup oats

1 cup almond milk

1 tablespoon almond butter

1 packet Truvia (honey, agave or dates as substitute)

1 banana

toppings: coconut, chia seeds, dried fruit, berries

 

Combine kale through banana in an immersion blender or food processor until smooth, then pour into a container and store in the refrigerator overnight. In the morning, transfer to a bowl and add your choice of toppings. Makes 1 overnight oat bowl [Per serving: 237 calories, 28g carbs, 12g fat, 6g protein, 13g sugar].

 

WARM MAPLE-FIG OVERNIGHT OATS

1/2 cup oats

1 cup unsweetened almond milk

2 tablespoons unsweetened shaved coconut

2 teaspoons cinnamon

2 tablespoons maple syrup, divided

4-6 fresh figs, sliced

2 tablespoons walnuts

 

Prepare overnight oats by combining oats, almond milk, coconut, cinnamon and 1 tablespoon maple syrup in an air-tight container or mason jar and refrigerate over night. When ready to eat, preheat the oven to 375. Lay the fig slices flat on a foil-lined baking sheet then drizzle with the remaining 1 tablespoon of maple syrup. Roast for 15 minutes. Remove from the oven and serve over the chilled oats. Top with walnuts. Makes 2 servings.

 

TRAIL MIX OVERNIGHT OATS

2 cups plain drinkable yogurt (Siggi's, Kefir, B'More Organic)

1 cup quick oats

5 Medjool dates

1 scoop almond butter

1 tablespoon walnuts

1/2 teaspoon cinnamon

 

Combine ingredients in an immersion blender until thick and creamy. Chill overnight in the refrigerator. Serves 2-3.

 

 CINNAMON ROLL OVERNIGHT OATS

1 squeeze pack (2 tablespoons) Justin's Maple Almond Butter

1/2 cup oats

1 banana

1 tablespoon maple syrup

1 teaspoon cinnamon

1 cup unsweetened almond milk

 

Combine ingredients using an immersion blender. (Alternatively - you can stir together, but be sure to mash the banana). Chill overnight. Serves 2.

 

SWEET TAHINI OVERNIGHT OATS

½ cup oats

2 tablespoons tahini

4 dates, pitted

2 cups unsweetened almond milk

¼ teaspoon cinnamon

 

Blend ingredients in a food processor or immersion blender. Store in the refrigerator overnight. Makes 2 servings [per serving: 265 calories, 16g fat, 30g carbs, 7g protein, 12g sugar].

Egg Scrambles

Egg Scrambles

SCRAMBLED EGG WHITE PLATE

1 ½ cups liquid egg whites

2 tablespoons plain Greek yogurt

1/2 teaspoon sriracha

1 sweet potato, scrubbed clean

1 tablespoon coconut oil

2 cups kale, chopped

balsamic vinegar

 

Place the chopped kale in a mixing bowl and massage with the balsamic vinegar, then set aside. Preheat the oven to 400 degrees. Microwave the sweet potato for 4-5 minutes to soften. Dice the sweet potato into small cubes then toss in the coconut oil, salt and pepper. Lay flat on a baking sheet and roast for 25-30 minutes until lightly brown and crispy. With 5 minutes left, heat a nonstick skillet to medium-high heat. Add the egg whites, Greek yogurt, sriracha, salt and pepper and scramble until cooked through. Serve two plates with the kale, scrambled egg whites and roasted sweet potatoes. [Per 1 plate: 250 calories, 7g fat, 21g carbs, 3g sugar, 23g protein]

 

BREAKFAST SCRAMBLE

1 sweet potato

4 carrots, peeled and diced

1 yellow onion

2/3 cup egg whites + 1 fried egg per person (fried egg is optional)

1 tablespoon olive oil

1 teaspoon maple syrup

1/4 cup reduced fat cheddar cheese (optional)

 

Preheat oven to 325 degrees. Pierce sweet potato with a fork then microwave 5 minutes. Cut into cubes and set aside. Heat a large skillet to medium-high heat and coat bottom with nonstick cooking spray. Add onions and carrots and saute 5 minutes. Add sweet potatoes and olive oil and stir to combine. Cook for another 5-10 minutes on medium heat until veggies are caramelized and lightly browned. Remove from heat and place in a baking dish. In that same skillet, scramble egg whites, salt and pepper until cooked. Add the egg whites and maple syrup to the baking dish and stir to combine with veggies. Sprinkle cheese. Bake 5 minutes in oven until cheese is melted. Optional step: while the scramble is baking, fry eggs in a skillet coated with nonstick spray. Remove egg dish from oven and serve warm with fried egg on top. Serves 2-3.

 

Muffins & Loaves

Muffins & Loaves

ZUCCHINI MINI MUFFINS

Zucchini+Mini+Muffins.jpeg

1 ½ cups oats, separated

2 teaspoons baking soda

2 teaspoons cinnamon

1 zucchini

¾ cup Justin’s Maple Almond Butter

½ cup agave

3 eggs

 

Preheat the oven to 350 degrees. Mix 1 cup oats, baking soda and cinnamon in a small mixing bowl and set aside. In a blender or food processor, combine the zucchini, nut butter, agave and eggs until smooth. Pour in the dry ingredients and stir to combine. Pour the batter evenly into 24 mini muffin cups lightly greased with nonstick cooking oil (or foil/paper liners). Bake for 15-18 minutes until lightly browned. Makes 24 mini muffins [Per 2 muffins: 90 calories, 3g fat, 16g carbs, 12g sugar, 2g protein].

 

CHOCOLATE HAZELNUT BANANA BREAD

1/4 cup Justin's Chocolate Hazelnut Butter

2 bananas, mashed

1 egg

1 teaspoon vanilla extract

3/4 cup oats

2 tablespoons chia seeds

1/2 teaspoon baking soda

 

Preheat the oven to 375 degrees. Combine the nut butter and bananas until creamy. Whisk in the egg and vanilla extract. Gradually add in the oats, chia seeds, baking soda and a dash of salt and stir to combine. Pour the batter into a loaf pan lightly greased with nonstick spray. Bake for 28-30 minutes, until a toothpick inserted into the center of the bread comes out clean. Cool completely before slicing.

 

SWEET POTATO SPICE MUFFINS

2 cups oats, ground 

2 teaspoons baking powder

2 teaspoons cinnamon

2 cups sweet potato purée

1/3 cup maple syrup

2 egg whites

1 cup dried cranberries

 

Preheat the oven to 350 degrees. In a small bowl, mix the ground oats with the baking powder, cinnamon and a dash of sea salt. Set aside. In a larger mixing bowl, whisk the sweet potato purée, maple syrup and egg whites until combined. Gradually add in the oat mixture and stir with a spatula until the batter is smooth. Stir in the cranberries. Pour the batter into a muffin tin lightly coated with nonstick cooking spray. Bake for 20-25 minutes.

 

PUMPKIN CHIP BREAD

2 cups oats, ground 

2 teaspoons baking powder

2 teaspoons pumpkin pie spice

2 cups pumpkin purée

1/2 cup Truvia Brown Blend

2 egg whites

1 cup chocolate chips

 

Preheat the oven to 350 degrees. In a small bowl, mix the ground oats with the baking powder, pumpkin pie spice and a dash of sea salt. Set aside. In a larger mixing bowl, whisk the pumpkin purée, brown sugar blend and egg whites until combined. Gradually add in the oat mixture and stir with a spatula until the batter is smooth. Stir in the chocolate chips. Pour the batter into a loaf pan lightly coated with nonstick cooking spray. Bake for 30-35 minutes.

 

BLUEBERRY MUFFINS

2 cups oats, ground 

2 teaspoons baking powder

2 tablespoons unsweetened almond milk

2 containers Siggi's Blueberry Yogurt

1/2 cup honey or agave

2 egg whites

1 cup blueberries

 

Preheat the oven to 350 degrees. In a small bowl, mix the ground oats with the baking powder and a dash of sea salt. Set aside. In a larger mixing bowl, whisk the almond milk, yogurt, honey and egg whites until combined. Gradually add in the oat mixture and stir with a spatula until the batter is smooth. Stir in the blueberries. Pour the batter into a muffin tin lightly coated with nonstick cooking spray. Bake for 18-20 minutes.

 

LEMON POPPYSEED LOAF

2 cups oats, ground (substitute all-purpose or gluten-free flour)

2 teaspoons baking powder

1 tablespoon poppyseeds

1 lemon, juiced and zested

2 containers lemon yogurt (we like Wallaby's)

1/2 cup honey or agave

2 egg whites

 

Preheat the oven to 350 degrees. In a small bowl, mix the ground oats with the baking powder, poppy seeds and a dash of sea salt. Set aside. In a larger mixing bowl, whisk the lemon juice, lemon zest, yogurt, honey and egg whites until combined. Gradually add in the oat mixture and stir with a spatula until the batter is smooth. Pour the batter into a loaf pan lightly coated with nonstick cooking spray. Bake for 23-25 minutes.

 

BLACKBERRY VANILLA MUFFINS

1 cup flour (regular or gluten free)

1/2 cup Truvia Baking Blend

1 tablespoon vanilla extract

1/2 cup applesauce

1 1/2 teaspoons baking soda

2 egg whites

1 cup blackberries

 

Preheat oven to 350 degrees. Combine wet ingredients. Add in dry ingredients and mix until smooth. Fill lined or greased muffin tins halfway full until batter is used up. Bake 20-25 minutes.

Pancakes & Waffles

Pancakes & Waffles

PROTEIN POWDER PANCAKE

1 serving (2 scoops) protein powder (we like Aloha)

½ cup egg whites

¼ teaspoon baking powder

nonstick coconut oil spray

1 tablespoon almond butter

1 teaspoon cacao nibs

 

Heat a skillet to medium heat, lightly coating the bottom with nonstick coconut oil spray. In a mixing bowl, whisk the protein powder, egg whites and baking powder until smooth. Spoon the batter into the skillet to create 2 pancakes. Cook for 1 minute, then flip and cook for another 1-2 minutes until the pancakes are cooked through. Top with drizzled almond butter and cacao nibs. Serves 1 [Per serving: 310 calories, 13g fat, 23g carbs, 27g protein, 4g sugar]. 

 

SHREDDED SWEET POTATO WAFFLE

1 sweet potato, shredded

1 tablespoon coconut flour

nonstick coconut oil cooking spray

Himalayan sea salt

*optional: cinnamon

 

Preheat a waffle iron. In a small mixing bowl, stir the shredded sweet potatoes, coconut flour and dash of himalayan sea salt (and optional cinnamon). Spray both sides of the waffle iron with the nonstick coconut oil spray. Add the sweet potato mixture to the waffle iron and close the top. Cook until golden brown. Serve with egg whites. Makes 1 waffle [Per serving: 140 calories, 1g fat, 30g carbs, 6g fiber, 6g sugar, 3g protein].

 

CHOCO-BANANA WAFFLE

1 Van's gluten free Flax Waffle

1 tablespoon Justin's Chocolate Hazelnut Butter

1/2 banana, sliced

 

Preheat the oven to 350 degrees. Lightly toast the waffle then cut it in half. Spread one side with the hazelnut butter then top with the sliced bananas. Place the second half of the waffle on top to make a sandwich. Place the waffle sandwich on a baking tray and bake for 6-8 minutes. Serves 1.

 

SWEET POTATO WAFFLES

1 1/4 cups baking mix (regular or gluten free)

2 tablespoons honey or agave

1 teaspoon cinnamon

1 cup almond milk

1/2 cup sweet potato, pureed

1 egg

2 tablespoons Chobani greek yogurt

 

Wash sweet potato and pierce with a fork all over. Microwave on high heat for 8-10 minutes until tender. Meanwhile, heat waffle iron. Once sweet potatoes are ready, mix puree with baking mix, honey, cinnamon, milk, egg, and oil. If batter seems too thick, add a few drops of water. Scoop batter onto waffle iron and cook according to directions.

Pastries

Pastries

Ditch the store-bought pastries and make your own healthier alternatives!

MAPLE BROWN SUGAR PASTRIES

1/3 cup coconut oil

1 1/2 cups ground oats, divided

1/2 cup flour (regular or gluten-free)

1 teaspoon cinnamon

1/4 cup Truvia Brown Sugar Baking Blend

1 tablespoon maple syrup

coconut oil baking spray

 

Preheat the oven to 375 degrees. In a large bowl, mix 1 cup ground oats with the flour and a dash of sea salt. Fold in the coconut oil until crumbly. Use a mixer to stir in 2 tablespoons chilled water, and continue to mix until the dough turns into a ball (add more water if needed). Wrap the ball of dough with plastic wrap and chill in the refrigerator for 15 minutes. While the dough chills, prepare the filling by combining the remaining 1/2 cup ground oats with the cinnamon, brown sugar and maple syrup. Remove the dough from the refrigerator and use a rolling pin to flatten it on a flour-dusted surface. Cut the dough into 8 rectangles (you may have enough dough to make more), and place half of them on a parchment paper-lined baking sheet. Lightly spray the coconut oil then scoop 1/4 of the filling onto each rectangle. Cover each brown sugar topping with the remaining 4 rectangles of dough and pinch the edges to seal the pastries. Spray the tops lightly with the coconut oil. Use a fork to gently prick the top of each pastry. Bake for 12-15 minutes, then allow the pastries to cool slightly. Enjoy immediately or store in the refrigerator. Serves 4-6.

 

CINNAMON ROLL

1/4 cup (gluten free) flour

2 tablespoons unsweetened almond milk

1/3 banana

2 packets stevia

1/8 teaspoon baking powder

1 1/2 teaspoons cinnamon

nonstick coconut oil spray

 

Preheat the oven to 350 degrees. Combine flour, almond milk, banana, 1 packet stevia, baking powder and 1/2 teaspoon cinnamon to create a ball of dough. Press the dough into a flat rectangle and spray evenly with the nonstick coconut oil spray to lightly coat. Sprinkle with remaining 1 teaspoon cinnamon and 1 packet of stevia. Roll the dough and pinch the edge to seal. Place on a baking sheet and bake for 20-22 minutes until golden brown. Remove from the oven and cut in half widthwise. Optional: top with Slender Seven Cream Cheese Frosting. Makes 2 cinnamon roll bites.

Cookies for Breakfast

Cookies for Breakfast

Enjoy these healthier cookies for a smarter start to your morning.

BLUEBERRY CACAO BREAKFAST COOKIE

2 bananas, mashed

2 cups rolled oats

1 cup blueberries

½ cup cacao nibs

2 tablespoons maple syrup

dash of cinnamon

 

Preheat the oven to 350 degrees. Combine the ingredients in a large mixing bowl. Spoon 10 dollops of the cookie dough onto a baking sheet lightly greased with nonstick cooking spray. Press down lightly to flatten. Bake for 12-15 minutes. Makes 10 cookies [Per serving: 140 calories, 4.5g fat, 23g carbs, 4g fiber, 8g sugar, 3g protein].

 

CARROT-ZUCCHINI BREAKFAST COOKIES

1 zucchini, finely shredded

2 carrots, finely shredded

2 bananas, mashed

2 cups oats

1/2 cup Truvia Baking Blend

1 teaspoon cinnamon

1/2 teaspoon nutmeg

 

Preheat the oven to 350 degrees. In a large mixing bowl, combine the ingredients with a handheld mixer or food processor. Using a spoon, scoop dollops of the dough onto a cookie sheet. Bake for 10-13 minutes. Remove from the oven and allow the cookies to cool. Store in an air-tight container.

Omelets

Omelets

FARMERS MARKET BREAKFAST HASH

1 eggplant, diced

1 yellow squash, diced

1 zucchini, diced

2 cups corn

2 tablespoons basil, chopped

2 teaspoons olive oil

6 egg whites

 

Preheat the oven to 475 degrees. Toss the diced vegetables in a large roasting pan with olive oil, salt and pepper. Cook for about 25 minutes, until the vegetables are brown and tender. While the vegetables roast, cook the egg whites in a skillet. Remove the vegetables from the oven and mix in fresh basil. Serve with the egg whites. Makes 2 servings [Per serving: 275 calories, 6g fat, 38g carbs, 20g protein, 11g sugar].

 

SHALLOT & THYME OMELETTE

4 egg whites

1 teaspoon olive oil

1/2 shallot, chopped

1 tablespoon fresh thyme

1 tablespoon goat cheese (optional)

2 tomatoes, sliced

 

Heat a skillet to medium heat. Once hot, add the olive oil and shallots and sauté 3-4 minutes. Pour in the egg whites and swirl the pan to spread the eggs evenly. Sprinkle the thyme, optional goat cheese, salt and pepper. Once the egg starts to firm up, use a spatula to fold it in half. Once the bottom side turns golden brown, flip and cook for another 2-3 minutes. Transfer the omelette to a plate and top with the tomato slices.

 

HUEVOS RANCHEROS

1 can of black beans, rinsed and drained

2 teaspoons cumin

1/2 cup plain Greek yogurt

1/4 cup feta cheese

8 egg whites (substitute 4 eggs)

1 roma tomato, sliced

 

Heat a skillet to medium heat and coat the bottom with nonstick spray. Add the black beans, cumin, sea salt and pepper and sauté until warm. While the beans are cooking, stir the greek yogurt with the feta until creamy. Remove the beans from the heat and divide evenly amongst 4 plates. Top with a dollop of the yogurt mixture. In that same skillet, fry the egg whites (or eggs) until they are cooked to your desired doneness. Transfer the fried egg whites to the 4 plates (2 per plate), placing on top of the beans and yogurt dollop. Top with the tomato slices. Makes 4 servings.

Crepes

Crepes

Sweeten your morning with these better-for-you crepes. 

STRAWBERRY HAZELNUT BREAKFAST CREPE

1 Julian's Paleo Wrap

1 tablespoon Justin's Chocolate Hazelnut Butter

3 strawberries, thinly sliced

 

Spread one half of the wrap with the chocolate hazelnut butter. Top with the strawberries. Fold the wrap in half. Heat a skillet to low heat. Spray with nonstick cooking spray. Add the crepe and cook for 30-45 seconds on each side, until lightly browned and crisped. Makes 1 serving [Per serving: 175 calories, 12g fat, 16 carbs, 3g protein, 10g sugar].

 

LEMON CREPES

2 cups flour (regular or gluten free)

3 cups unsweetened vanilla almond milk

1 egg

3 bananas

2 lemons, juiced

1/4 cup shredded coconut, unsweetened

 

Combine bananas, lemon juice and coconut in a blender and pulse until thick and smooth. Set aside. In a mixing bowl, whisk flour, almond milk and egg. Heat a nonstick frying pan to medium heat and lightly grease the bottom with nonstick cooking spray. Add 1/3 cup of batter to the pan and swirl to completely cover the bottom. Cook for about 2-3 minutes until bottom is golden brown, then flip and cook 1-2 more minutes. Remove crepe from the pan onto a plate. Spread 2 tablespoons or so of the lemon mixture into the crepe then fold. Top with additional coconut.

Poached Egg

Poached Egg

Make a poached egg in the microwave, and serve with a healthier hollandaise sauce.

1 egg

1 teaspoon apple cider vinegar

1 teaspoon chia seeds

2 tablespoons plain Greek yogurt

1 teaspoon dijon mustard

1/4 avocado, sliced

1 slice of bread or flatbread cracker (regular or gluten free)

 

Prepare the healthy hollandaise sauce by stirring the chia, yogurt, mustard, salt and pepper. Set aside in the refrigerator. To make the poached egg: fill a small microwave-safe bowl 3/4 full of water. Microwave the water for 1-2 minutes until it boils. Carefully remove the bowl from the microwave and add the vinegar. Then crack the egg into the hot water. Cover the bowl with plastic wrap and place it back in the microwave for 30 seconds. Flip the egg, re-cover with the plastic wrap and heat for another 15 seconds. Carefully remove the bowl and drain the excess water using a mesh strainer. Spread the hollandaise sauce on the toasted slice of bread or cracker then add the sliced avocado. Place the poached egg on top. Serves 1.

Steak & Eggs

Steak & Eggs

We used our dinner leftovers to make these steak & eggs with homemade kale pesto.

6 ounces steak

2 eggs

2 cups mixed greens

homemade pesto or ½ avocado

kosher salt

2 teaspoons olive oil

 

Preheat the oven to 450 degrees. Sprinkle salt on the steak. Heat a cast iron skillet and heat the olive oil. Add the steak, sear for 2 minutes on both sides. Transfer the skillet to the oven and cook the steak for 10-12 minutes, flipping halfway through. Remove the skillet from the oven and transfer the steak to a plate. Cover and set aside. Re-heat the skillet on the stovetop and add the eggs. Cook as desired. Put 1 cup of mixed greens on 2 plates. Top each with an egg. Slice the steak and divide evenly amongst the 2 plates. Serve with homemade pesto or sliced avocado. Makes 2 servings [Per serving: 370 calories, 24g fat, 7g carbs, 5g fiber, 2g sugar, 33g protein].

Egg Frittatas

Egg Frittatas

Egg-cellent frittata recipes, baked with sweet potatoes for a savory-sweet breakfast option.

SWEET EGG FRITTATA

6 eggs + 6 egg whites

2 tablespoons fat free half and half

1 sweet potato

1/2 cup yellow onion, diced

1/4 cup feta cheese, crumbled

 

Preheat the oven to 450 degrees. Submerge sweet potato in a pot of water and bring to a boil on the stovetop. Cook 15-20 minutes until tender. Drain water and cut the sweet potato into cubes. In a separate mixing bowl, whisk eggs, half and half, salt and pepper. Heat a cast iron skillet to medium-high heat and coat bottom with nonstick spray. Add sweet potatoes and yellow onion and sauté for about 5 minutes, or until lightly browned. Pour in eggs. Stir lightly to evenly distribute ingredients. Turn the heat down to medium and cook, without stirring, until the eggs start to set. Top with crumbled feta cheese then transfer the skillet to the oven and cook 10-15. Once eggs are fully cooked, remove and cut into wedges. Serves 4-6.

 

Crustless Sweet Potato Quiche

2 sweet potatoes, shredded

1 tablespoon coconut oil

2 cups egg whites, whisked

2 cups spinach, chopped

parmesan cheese

 

Preheat the oven to 425 degrees. Heat a large skillet to medium-high heat and coat the bottom with nonstick cooking spray. Add the shredded sweet potatoes and sauté for 10-12 minutes, flipping occasionally. Remove from the heat and allow the sweet potatoes to cool slightly, then press them between a paper towel to drain any excess liquid. Transfer the sweet potatoes to a pie plate and toss them with coconut oil, salt and pepper. Press down firmly to the bottom and sides of the dish, forming a crust. Bake for 20-25 minutes until golden brown. Remove the pan from the oven and add the chopped spinach. Pour the egg whites over the spinach, then evenly sprinkle with enough parmesan cheese to cover the top. Reduce the oven temperature to 350 degrees and bake for about 30 minutes, or until the top of the egg whites are lightly brown and puffed. Allow the quiche to set for 5 minutes then slice and enjoy.