"Mounds" of Oatmeal

Lately, I have been craving oatmeal!  While part of this craving comes from the Fall weather that has finally settled in, it also happens to be one of the few things that sounds good and comes together quickly for an early breakfast. 

Early for me really does mean early.  Since I'm currently working both a full-time and part-time job, I’ve been getting up at 4:30 am to get in my workout before heading off to work. On the days I work both jobs, I don’t get home until after 9:30 and let’s be honest…a workout is certainly not going to happen then.

Since I am NOT a morning person, getting up this early is a huge feat for me.  Breakfast needs to be quick and painless, but also pretty filling since lunch seems to be happening later and later each day.

I find that oatmeal is a perfect combo of warmth (for cold mornings) and creaminess and is a perfect neutral pallet to spice up in any way that makes your little heart happy!  I have a multitude of flavors I want to share; I’ll do my best to spread them out and not overwhelm you with too many oatmeal recipes at once.

This recipe was originally designed for my husband.  He’s a fan of almost anything coconut and loves chocolate almost as much as I do.  It’s a creamy combo of coconut and dark chocolate that makes breakfast feel like dessert!

Side note:  typically rolled oats are cook at a ratio of 1 to 1 (oats to liquid).  However, I have found that an additional ½ cup of liquid increases the volume just enough to hold me over on super long days and creates a extra creamy texture.

Mounds (or Almond Joy) Oatmeal

½ cup rolled oats (make sure you use certified gluten-free oats if you need the gf factor)

¾ cup unsweetened coconut milk (I like the Trader Joe’s brand, but any of the brands that come in a carton will work.)

¾ water

2 tablespoons shredded unsweetened coconut, divided

Sweetener to taste (I like mine with 1 packet of Splenda)

Pinch of salt

1 tablespoon dark chocolate chips

OPTIONAL:  ½ tsp almond extract – to make an Almond Joy flavor

Combine oats, water, coconut milk, 1 tablespoon shredded coconut, sweetener and salt in a small saucepan.  Bring mixture to a boil over high heat.  Reduce heat to medium and simmer for 10-12 minutes until most of the liquid has been absorbed.

 If using almond extract, remove the pan from the heat and stir in the extract.

Pour into a bow and top with the remaining 1 tablespoon shredded coconut and dark chocolate chips.

If you want to skip the stove-top all together, simple combine oats, water, coconut milk, 1 tablespoon shredded coconut, sweetener and salt in a microwave-safe bowl.  Make sure the bowl has plenty of room in it to accommodate the oatmeal mixture as it boils.

Microwave on high for 5-8 minutes, in 2-3 minute intervals, stirring in between.  If you are worried about bowl size, make sure you watch it carefully.  Spilled oatmeal in the microwave is not a fun mess to clean up, TRUST ME! J

If using almond extract, stir in once oatmeal is cooked to your liking.

Top with remaining 1 tablespoon shredded coconut and dark chocolate chips.

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Healthy Gluten-Free Vegan Chai Spiced Banana Muffin/Bread

I didn't start out with the intention of creating a vegan treat.  It all just happened by coincidence.  But let me tell you...this coincidence is one deliciously yummy, dense, moist (yes, I went there) flavorful treat!

When I made Butternut Squash Chili last week (recipe coming soon), I want something carb-ish to go along side it.  However, I've never really been a fan of cornbread and I've recently wondered if I may have some issues with corn.  I remembered reading a blog post once upon a time that paired chili with banana muffins.  Realizing that I had massive quantities of ugly, brown bananas on my counter (and who wants a cold smoothie right now), muffins to go with the chili sounded like a match made in heaven.

I personally have a great love for fall spices.  I think they add a wonderful warmth and depth to many recipes.  If you aren't a fan of ginger and cloves, you can certainly leave them out and increase the amount of cinnamon.  If, like me, you love them, please try this recipe with them included. Even if you aren't sure, I'm betting you'll be pleasantly surprised.

Stash the extras in your frig and zap them in the microwave for a delicious and fast breakfast.  A smear of all-natural peanut butter or almond butter is an incredible accompaniment to them!

Healthy Vegan Chai Spiced Banana Muffin/Bread

1/2 cup garbanzo bean flour

3/4 cup sorghum flour

3/4 tapioca starch

1 tsp baking soda

1 tsp baking powder

1/2 tsp salt
1 tsp xanthum gum

1 tsp cinnamon

1 tsp cardamom

1/2 tsp ginger

1/2 tsp nutmeg

1/2 tsp cloves

1/4 tsp ground black pepper

1/2 cup agave or maple syrup OR 3/4 cup coconut sugar, palm sugar or brown sugar

1/4 cup unsweetened applesauce

3/4 cup non-dairy "buttermilk" - 3/4 cup unsweetened coconut or almond milk plus 1 tsp apple cider vinegar

3 over-ripe bananas, mashed (mine equated to just about 1 1/3 cups.)

1 tsp vanilla extract

Pre-heat your oven to 330 degrees (after reading a couple other blogs on quick breads and muffins that recommended this oven temp, I tried it out and loved the results.  You can of course cook them at 325; however, you'll need to increase the time.)

In a glass measuring cup, combine the unsweetened non-dairy milk and vinegar.  Let this sit for at least 5 minutes to "curdle".

In a mixing bowl, combine all of your dry ingredients.  If you are using coconut, palm or brown sugar, add this in with the dry ingredients.

In a separate mixing bowl, combine all your wet ingredients.  Add in the "buttermilk" and then gently fold in the dry ingredients.  Be careful not to over mix the batter.  You want to mix just enough so that everything is incorporated.

Pour into either your prepared muffin tins or loaf pan.  Make sure that they are either lined or greased well.

Bake muffins for about 20 minutes and bread for at least 60-75 minutes.

I have made both of these multiple times and each time, the cooking time had varied.  I think it has something to do with the differentiating humidity out here.  Just watch your muffins/break carefully.  You want them to spring back when touched and a toothpick inserted in the middle should come out clean.

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It's Never To Early In The Year For Pumpkin!

I’ve been absent from the blog lately and I apologize for that.  I’ve been having a fair number of food and digestive problems and have been doing some contemplating on how my diet needs to change.  Because of that, and a new workout schedule that keeps my nights pretty packed, I haven’t been cooking much of anything that is blog worthy…and I’ve missed it!

I’ve got some good things coming down the pipeline, but for now this is one of my new favorite breakfasts.  I’m loving the return of oatmeal to my diet.  I cut it out a while back when I tried the whole grain-free thing, but I’ve realized that my body needs a certain amount of good carbs to function well.  (More on my new found food plan in the near future) 

This breakfast is perfect for non-morning people like myself.  Throw everything in the crock-pot the night before and the left-overs warm up super easily!

While some of you may think “Pumpkin in August?  That’s crazy!!” I happen to believe that pumpkin is delicious (and needed) all year round.

Crock-Pot Pumpkin Steel-Cut Oatmeal

½ cups steel-cut oats

5 cups water

15 oz pumpkin puree

¼ cup sweetener (I used agave, but brown sugar or maple syrup would work too)

2 tsp cinnamon

1 tsp nutmeg

½ - 1 tsp cardamom (I love cardamom so I use lots!)

½ tsp salt

Toppings:

Dried cranberries

Chopped pecans

Additional sprinkle of cinnamon

Splash of milk

Pour everything into a crock pot and cook on low for 6-8 hours.  I like to line my crock-pot with one of those fancy liners.  It makes for much easier clean up!


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Southwest Veggie Frittata

To me, eggs are one of the greatest "blank canvases" when it comes to cooking.  You can spice and flavor them in tons of way.  I'm always a sucker for Southwest flavors and find them sneaking their way into a lot of my meals.  I find that eggs and Southwest flavors blend very well together.

This meal works well for breakfast or dinner or warmed up for lunch the next day.  It is also a great make-a-head meal.  I made ours the night before and put it in the refrigerator.  I pulled it out of the frig about 20 minutes prior to cooking so the eggs could come up to room temperature before baking.

SOUTHWEST VEGGIE FRITTATA

2 cups sweet potatoes, diced 

1 tablespoon olive oil

1/2 yellow onion, diced

3 cloves garlic, minced

1 jalepeno, diced (remove seeds and veins if you don't want too much heat)

1/2 red bell pepper, diced

1/2 green pepper, diced

1/2 cup sliced mushrooms, diced

1/2 cup black beans

1/4 cup roasted green chilies, diced (canned ones work just fine)

8 eggs (or 16 egg whites)

2 tsp cumin

zest of 1 lime

salt and pepper

Preheat oven to 425.  Line a baking sheet with parchment.  Toss sweet potatoes with oil and place on baking sheet.  Roast in the oven for 25-30 minutes or until nice and soft.  (You could always just boil the sweet potatoes, but I love the flavor they provide when roasted.)

In a bowl, whisk together egg whites, cumin, lime zest, salt and pepper until well combined.  Add in onion, garlic, jalapeno, red bell pepper, green bell pepper, sliced mushrooms, black beans and chilies.

Put roasted sweet potatoes into the bottom of a greased baking dish.  Pour egg mixture on top.  (The capacity of mine was 2 quarts.  An 9 x 13 would work as well, but you may need to adjust the baking time.)  Bake for about 35-45 minutes, until the eggs are set and the edges are slightly browned.

Slice and serving with sour cream and avocado.

 

My Favorite Green Smoothie

I am in LOVE with this smoothie! There have been days when I've had one for breakfast and dinner (yes, I've been slacking in bit in the cooking dinner department).  Not only is it creamy and smooth and wonderfully delicious, it's packed with both fruits and veggies.  It's a great way to get excellent nutrition to start (or end) my day. 

Don't let the combo of veggies freak you out.  I had never thought about adding avocado to my smoothies until I read a recipe using them to create a creamy chocolate shake.  I decided to give it a try and man, I'm so glad I did!!

Yes, avocados are a little on the high side when it comes to calories, but the nutritional benefits definitely outweigh the addition of the calories. Avocados contain folate, potassium, monosaturated fats (the good fats) and are very high in fiber.  They have also been shown to help lower LDL and raise HDL.

My second favorite addition to this smoothie....the kiwi!  I'm addicted to them right now.  While not technically a superfood, this little green gem is packed full of vitamins A, E and C, minerals, antioxidants and enzymes.  It's also a great source of fiber, packing almost twice as much as spinach.  Take that, Popeye!

And those little chia seeds...great source of both protein and fiber.  If you don't like the feeling of the seeds whole in your smoothie, you can always grind them into a powder prior to adding them in.

It's easy to add in a little extra protein when I drink these after a workout, too!  Add a little vanilla protein powder or Greek yogurt (plain or vanilla) and you've got a great post-workout smoothie!

MY FAVORITE GREEN SMOOTHIE

1/2 cup diced pineapple, frozen
1/2 banana, sliced and frozen
1 kiwi, peeled, sliced and frozen
1/4 avocado
1 cup spinach
2 inch chunk of cucumber
1/4 cup unsweetened almond milk
1 tsp chia seeds
1/4-1/2 cup water
optional add ins: 1/2 scoop vanilla protein powder or 2-3 tablespoons Greek yogurt

Place almond milk in the blender first, then add remaining ingredients, only adding 1/4 cup water.  Blend on high until everything is blended well and smooth.

Depending on your fruits and blender, you may need to add an additional 1/4 cup water to get and keep everything moving.  Add it slowly and in small amounts so your smoothie isn't too runny.

NOTE: To make things easier, I put the pineapple, banana and kiwi in food saver bags and freeze them together.  That way I can just grab one bag from the freezer and I'm ready to go!

Linked to: Allergy Free Wednesdays, Mix It Up Monday

Morning Mango Muffins

Confession: I am a terrible breakfast eater.

Yes, I know. Breakfast is the most important meal of the day. I try, I really do. But I'm just not hungry in the morning. Needless to say, my blood sugar the rest of my day is pretty screwy. So I'm trying to be better.

My first step is to always have something in the house I know I will eat. Unfortunately, it's harder than it sounds. I don't eat cereal and I have texture and dairy issues with yogurt. I can't eat too much fruit as it spikes my blood pressure too high. I've been trying to make things I can eat...muffins, breakfast bars, power bars, etc.

This means you'll be seeing a lot a breakfast posts on here. All healthier versions than what you can buy anywhere; most of them grain-free, egg-free, vegan and dairy free.

This recipe is based on a gluten-filled recipe I found at Alisa Cooks. I'm a huge fan of her website because she cooks dairy-free.

Now, these muffins are full of good fiber and natural sweeteners. They are dairy free with a vegan option and they can be modified to include whatever fruit puree you like!


Morning Mango Muffins
Modified from Marvelous Honey Mango Muffins at Alisa Cooks

1/2 cup almond flour
3/4 cup oat flour
3/4 cup sorghum flour
1 tsp basking soda
1/2 tsp sea salt
1/2 tsp cinnamon
1 1/2 cups mango puree
1/2 cup agave plus 1 tablespoon (set aside for later)
1/4 cup coconut oil, liquefied
2 eggs - either large organic or chia/flax for vegan
1 1/2 tsp vanilla
1/2 cup mango, diced

Pre-heat oven to 350 degrees.

If using chia eggs, combine ground chia/flax with warm water and let sit for 5 minutes.
In a bowl, combine together almond flour, oat flour, sorghum flour, baking soda, salt and cinnamon.

In a separate bowl combine fruit puree, agave, oil, eggs and vanilla. Add the dry ingredients in two parts. Stir together just so dry ingredients are incorporated. Fold in diced mango.

Fill cups 3/4 full. Bake 25-30 minutes for regular, 40-45 for jumbo. Muffins will be browned and a toothpick inserted in the middle will come out clean.

Remove from the oven and drizzle the tablespoon of agave over the tops of the hot muffins. Let them cool for 15 minutes in the pan and them remove muffins to finish cooling completely.

Store in an air tight container, freeze if necessary.

Gingerbread Muffins

There are so many things about these muffins that I love! The Greek yogurt makes them moist, dense...almost like the real thing. The spices make them lovely and warm . The smell that permeates the air of the kitchen is intoxicating.

Now, they don't have any molasses, so they aren't exactly like gingerbread, but the spices are lovely and delicious and makes it super close.

I have to say, these are the closest to gluten-filled muffins I've ever made!! Even though they are full of Fall, I may just have to start making them year-round.



Gingerbread Muffins

1 cup sorghum flour
3/4 cup millet flour
3/4 cup almond flour
1 tsp baking soda
1 tsp baking powder
3/4 tsp sea salt
3/4 tsp ginger
3/4 tsp cinnamon
1/4 tsp cloves
1/2 tsp nutmeg
1 1/2 cups plain Greek yogurt
1/2 almond milk (any dairy free will do)
2 eggs **see note for egg free
1 tsp vanilla
1 tablespoon coconut oil
3/4 cup agave

Pre-heat oven to 350 degrees.

In a bowl, combine flours, salt and spices. Sift together to evenly combine. In a separate bowl, whisk eggs until light in color. Add in almond milk, yogurt, vanilla, coconut oil and agave. Combine until smooth. Add dry ingredients to the wet mixture and stir to combine. Don't over-mix.

Fill muffin tins to 3/4 full. Bake 15-20 minutes for regular muffins and 25-30 minutes for jumbo. Cool for 5 minutes and then remove from the pan to finish cooling. Leaving gluten-free baked goods in the pan to cool can make the bottoms mushy.

Store in the refrigerator in an airtight container for up to a week. Wrap individually and then freeze in airtight container.

**NOTE
For egg-free, you can use either flax eggs or chia eggs. Just add an additional 1/8 tsp baking powder PER EGG!
Chia egg: For one egg, mix 1 tsp ground chia with 3 tablespoons hot water. Let sit 5 minutes.
Flax egg: For one egg, mix 1 tablespoon ground flax with 3 tablespoons hot water. Let sit 5 minutes.

You'll Never Believe These Are Good For You

A couple weeks ago, I went home for a friend's wedding. While hanging out at my parent's house, I decided I wanted some muffins to eat for breakfast. I had seen a recipe on the Food Network for some muffins made with carrots and zucchini. Lately, I've been trying to incorporate more veggies into each meal and these muffins peeked my interest.

Now, when I made these back home the first time, I wasn't sure what to expect; but let me tell you...the taste surpassed anything I could have imagined. The were dense, moist, soft and the cinnamon gave a wonderful warmth and depth to the flavor. If you have kids and want them to eat more veggies...they'll never know they are in here. You can't even taste the carrots or zucchini. They melt right into the muffin.

The only problem was, they didn't rise at all. In fact, they sunk a bit in the middle. I tried again when I returned back to Saint Paul, making a couple changes. I substituted for the brown rice flour to make them grain free and added a reactant for the soda to help them rise. These ones were still wonderfully delicious, but a little more fluffy than the first ones.

They are both delicious, grain free, sugar free and can be made egg free. If you want a denser muffin, leave the apple cider vinegar out. If you want them fluffier, leave it in. Its a recipe that adapts well to change! I personally prefer them more dense and sunken...without the vinegar.

Spiced Carrot and Zucchini Muffins

1 cup almond flour
1/4 cup sorghum flour (can sub brown rice flour but they won't be grain-free)
1/4 tsp sea salt
1 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
1/3 cup canola or grapeseed oil
1/3 cup good maple syrup
1 tsp apple cider vinegar (leave this out if you want a denser muffin - I choose to leave it out) **see NOTE at the end
1 egg ( or 1 chia egg...1 TBSP ground chia mixed with 3 TBSP warm water, let sit for 5 min to gel)
1/2 cup grated carrots
1/2 cup grated zucchini
1/2 cup dried cranberries or raisins

Line muffin tin with liners.
Combine together almond flour, sorghum flour, salt, baking powder, baking soda and cinnamon. In a separate bowl, whisk together oil, syrup, vinegar (if using) and egg. Stir in carrots and zucchini. Add dry ingredients to the wet. Fold together to combine but don't over mix. Fold in cranberries or raisins.
Fill tines 3/4 way full. (If leaving out vinegar, you can fill them almost all the way.) Bake at 350 degrees for 20-25 minutes. Cool completely.

I frosted a couple of mine with a mixture of 2 TBSP cream cheese and 1 tsp honey.

They keep well for a couple days in an air tight container on the counter. Then freeze the rest. (We didn't have any left to freeze!)

**NOTE
The muffins with the vinegar were great the first day, but they were fairly dry the next day. If you are going to eat them all the morning you make them, they work well with the vinegar to keep them fluffy. If you are making them as a week-long breakfast item, I suggest leaving the vinegar out. They stay moist much longer that way.