Category Archives: breakfast

St. Patricks Day Muffins

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I am a stay at home mom which means we go to a lot of play dates for various holidays. I usually bring something like carrots and hummus so my kids can eat a semi balanced snack/early lunch even if there is nothing else there for them. We pass on the pink food dye iced cupcakes and sugar laden yogurts. Today we are going to a St Patricks Day playdate so I am predicting a lot of green food dye snacks, and we stay away from that. Since someone else already said they were bringing veggies and fruit I decided I’d make a little treat for my girls that I feel good about them eating.

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These muffins taste just like banana bread but are bright green thanks to a healthy dose of spinach. I won’t tell any of the other kids its spinach, we can just let them think its food dye. My kids actually love all vegetables (Alyssa doesn’t love raw celery but that’s really the extent of their pickiness) but if I am willing to make them baked goods, they don’t care what is in them, spinach included. (We use beets to make things pink too). But if you need to trick your kids into eating veggies, these would be great!.

These came out nice and green, especially on the inside. If you want them even more green then use organic all purpose flour so the whole wheat doesn’t dull the green color.

St. Patricks Day Green Muffins

makes 3 dozen mini muffins

2 cups sprouted whole wheat flour (regular whole wheat or all purpose would work as well)

2 Tbs ground flax seed

2 tsp baking powder

1 tsp cinnamon

1/2 tsp baking soda

1/4 tsp salt

one 5 oz bag fresh spinach

3/4 cup milk of choice (organic, raw, coconut from a can, or kefir)

1/4 cup coconut oil or butter, melted or applesauce

2 overripe bananas

1 egg

1/4 cup honey

2 tsp vanilla extract

Place spinach, milk, honey, banana, vanilla, and oil/butter into a food processor or high speed blender and blend until the spinach is pureed. If using coconut oil, make sure you let your ingredients sit out for a little bit to get close to room temperature before blending together because the cold milk will make the oil become a solid and not blend well. Beat egg separately and add to wet.

Mix flour, baking powder and soda, salt, cinnamon in a bowl. Pour wet in and fold together.

Bake at 350F in greased muffin tins for 15 minutes. If doing regular sized muffins it should take more like 18-22 minutes.

Nutritional Information per muffin:

Calories: 58 (47 with applesauce)

fat: 2 g (0.5 g with applesauce)

sodium: 40 mg (2%)

carbohydrates: 9 g

dietary fiber: 1 g

sugars: 3 g

protein: 1.3 g

 

Maple Bacon Muffins

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Maple Bacon Muffins…not much needs to be said. These are as delicious as they sound. Probably one of the best muffin I’ve ever had, my husband agreed. I made these for Father’s Day because whose husband doesn’t love bacon? There is no added sugar, sweetened just from the pure maple syrup, which is a great contrast to the salty bacon. Of course use pasture raised nitrate free bacon. Pasture raised pork bacon actually has tons of health benefits and is far from the Oscar Mayer stuff in the regular grocery store.

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Compared to a common cereal like honey nut cheerios, you can eat one of these muffins for the price of one small cup of cereal (and who actually eats just one small serving anyway). Well actually for 25 less calories, 10 g less carbohydrates, HALF the amount of sugar, and TWICE the amount of protein. But aside from them being super healthy, they are super delicious and indulgent tasting! I would eat these even if they weren’t so healthy!

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Maple Bacon Muffins

makes 12

1 3/4 cup whole wheat pastry flour

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp salt

1 egg

3/4 cup buttermilk or kefir

1/3 cup maple syrup

1/4 cup yogurt, butter, or oil

8 pieces bacon

 

Cook bacon until well done and crispy. While it cooks, combine all dry. Combine all wet. Mix together wet and dry.

Crumble bacon and stir into batter.

Place into 12 lined baking tins.

Bake at 375 for 20-30 minutes. Checking every few minutes after the 20 minute mark.

*Soaked recipe: combine flour, yogurt, and buttermilk and let sit overnight. In the morning, beat the remaining ingredients together then stir with the soaked flour. Bake as directed.

 

Nutritional Information:

Calories: 120

fat: 2.2 g

sodium: 202 mg (8%)

Carbohydrates: 20 g

dietary fiber: 2 g

sugars: 6 g

protein: 4.2 g

Breakfast or Anytime Cookie

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When I want a quick dessert, this is my go to cookie. It only dirties one dish and makes the perfect amount of cookies, 1 dozen. And they are 100% guilt free I have made these cookies probably 25 times  in the last 2 months and sometimes I am in the mood for chewy cookies and sometimes crunchy. Adding the egg makes them chewy, where using milk as wetness makes them bake with a crunch on the outside.

There is zero sweetener, just the sweetness from 2 dates and applesauce or bananas. They are also very customizable. Don’t like raisins? Use cranberries. Don’t like coconut? omit it. Egg free? Use the milk. Dairy free? use the egg and enjoy life chocolate chips. And if you use the milk, you can roll them into balls, put into the refrigerator and now you have cookie dough to eat!

Sometimes ill make these before bed but they aren’t ready in time for the girls to have one. Cassidy always asks if ill save her one and she eats it with breakfast the next day. With these ingredients, they are easily a breakfast “cookie”. It actually feels pretty sneaky eating 1/2 a dozen cookies for breakfast. But they are healthier than any granola, muffin, pancake, cereal, oatmeal, etc.

Anytime Cookie

makes 1 dozen

2 dates, pitted

1 cup oats, divided in half

1/2 cup applesauce or 1/2 banana

1/4 cup almonds, or other nut or seed

2 tbs ground flax seed

1/4 tsp baking powder

1/8 tsp cinnamon

splash vanilla or almond extract

pinch salt

1 egg or 1/4 cup milk*

2 tbs coconut

2 tbs raisins

1 tbs mini chocolate chips

Place dates in food processor and process until blended. Add almonds and 1/2 cup oats and process until blended (doesn’t have to be uniform, just until the oats are mostly ground).

Add applesauce or banana, egg, extract, flax, cinnamon, salt, and baking powder. Whirl just until combined.

Stir in the rest of the oats, chocolate chips, raisins, and coconut with a spoon let it sit for 10-15 minutes for the oats to soak up some moisture.

Roll into 1 inch balls then flatten and shape them on a silpat baking sheet.

Bake at 375 F for 12-15 minutes until desired doneness.

 

Nutritional Information

Calories: 75

Fat: 3 g

Sodium: 0%

Carbohydrates: 10 g

Dietary Fiber: 1.5 g

Sugars: 4.5 g

Protein:2 g

 

Soaked Pancakes

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I have quite a few pancake recipes I use but I have one basic recipe that I have memorized and use most often for its ability to customize. This one is based off of my basic greek yogurt pancakes but since I soak all of my grains now, I adapted the recipe to use kefir instead. Its much cheaper than greek yogurt and the soak gives the pancakes a much fluffier texture.

Use the same recipe for waffles but add 1 tbs coconut oil to the batter if you want a crispier waffle.

Soaked Pancake Recipe

makes 2 large servings

3/4 cup rolled oats

1/2 cup whole wheat flour

1 cup kefir

1/2 tsp baking powder

1/2 tsp baking soda

1/4 tsp cinnamon

2 eggs

1/2 banana

shredded coconut, raisins, chopped apples, chopped nut or of choice, chocolate chips

Place oats in a blender and make oat flour. Add whole wheat flour and kefir. Mix until combined. Let sit overnight 12-18 hours.

In the morning put the rest of the ingredients in the blender and blend just until combined.

Cook on medium high heat on a greased griddle. Sprinkle add ins on top as soon as batter is put on the griddle so they have time to sink down, before you flip it.

Nutritional Information (not including add ins)

Calories: 382

Fat: 9.2 g

Sodium: 438 mg (18%)

Carbohydrates: 58 g

dietary fiber: 5 g

sugars: 10 g

Protein: 17 g

Banana Bread Pancakes

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Gluten free, dairy free, sugar free, and soaked pancakes that are healthy, delicious, and decadent…

Since we don’t eat breakfast cereal or packaged breakfast foods, that means we eat a lot of eggs, steel cut oatmeal, and homemade pancakes. I’d say we eat pancakes 2-3 times a week so I like to vary which kind I make. I make “plain” ones which are my greek yogurt pancakes, pumpkin pancakes, and banana pancakes. I use different add ins to change things up. Sometimes we sprinkle coconut in the batter, almonds, peanuts, raisins, etc.

Lately I have been making these banana bread ones probably 5 times a week for myself, since unfortunately at 9 months pregnant, I am still nauseas and these seem to settle my stomach. Maybe it’s the fact that they are soaked, gluten free, and there is not any diary, so they are very easy to digest. If you don’t soak your grains, I will give directions to make them that way as well so no one misses out!

Soaked Banana Bread Pancakes

serves 2

1 cup oats

1/4 cup almonds

1 ripe banana

2 eggs

1 tsp baking powder

1/2 tsp baking soda

1/8 tsp cinnamon

1/8 tsp vanilla or almond extract

soak oats and almonds, covered, overnight in warm water. The next morning rinse them off using a mesh sieve. Take almonds out (or you could have just soaked them in spearate bowls, but I tried to minimize dished).

Place banana in food processer. Blend until smooth. Add oats, blend until smooth. Add all remaining ingredients, besides almonds, and blend just until combined.

Roughly chop almonds and add to batter.

Cook on heated griddle.

*Not soaked recipe: grind your oats into flour. Add to bowl with baking powder, cinnamon, baking soda. Food process banana until smooth. Add egg, extract, and 1/4 cup milk of choice (you need more liquid this way since the oats didn’t soak up any water in the soaking process) and blend until combined. Combine wet and dry. Add more milk a tbs at a time to desired thickness if you want thinner pancakes. Stir in chopped almonds. Cook on hot griddle.

Nutritional Information

calories: 347

fat: 14 g

sodium: 389 mg (16%)

carbohydrates: 45 g

dietary fiber: 7 g

sugars: 8.5 g

Protein: 15 g

Cheesy Potato and Egg Casserole

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I often have the need to bring a breakfast dish to different groups I am a part of, like my military spouses group and my Sunday school group. I have brought this to both places and it gets rave reviews. One person even told me she didn’t like egg casseroles but she liked this.

Although I make it for just my family even more than I do events. I make it every few weeks on the weekends and I have one in my freezer for when baby #3 is born. If my family eats it, its more like 8 servings, so it feeds my family of 4 for two mornings. Or just one morning then I let Dave eat the rest during the week for work which he loves. But for a gathering, I cut it into 12 or sometimes even 16 pieces sot there’s more to go around.

This delicious casserole has lots of protein, some carbs, good fat (if used properly sourced meat and eggs), and a dose of veggies. Serve with a side of fresh fruit and you’ve got every food group covered! It has freshly shredded potatoes instead of store bought hash browns which really do taste way better, not to mention the health factor. It also has some swiss cheese in it which is a nice flavor addition.

Egg and Potato Cheesy Breakfast Casserole

serves 8-12

8 eggs

1.5 cups cottage cheese

1 lb free range, nitrate free, low sodium bacon or sausage

3 cups freshly shredded potatoes

2 green onions

1 cup freshly sharp cheddar cheese

3/4 cup freshly shredded swiss cheese

1 10 oz package defrosted, drained spinach (or other tiny chopped vegetable of choice like peppers, mushrooms, etc)

Shred your potatoes and cheeses while the bacon or sausage cooks. Chop green onions.

Drain grease from bacon or sausage, add hash browns and onions and cook for 5 minutes. Add cooked vegetables that are drained very well.

In large bowl, beat eggs. Stir in cottage cheese, 3/4 cup cheddar, and 1/2 cup swiss. Add meat and potato mixture and stir together.

Pour into greased 9 x 13 and sprinkle remaining cheese on top. Cook at 350 for 35-40 minutes. Let stand for 10 minutes before cutting.

Nutritional Information: based on 12 “party” servings

Calories: 265

Fat: 19 g

Sodium: 3 g

Carbohydrates: (15 %)

dietary fiber: 1 g

sugars: 1 g

Protein: 20 g

Baked Pumpkin Steel Cut Oats

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Having breakfast already prepared when I wake up is so helpful. Even though I am a stay at home mom and we arent usually rushing out the door early in the morning, it still just helps my morning go so much smoother if breakfast is decided and ready. Its especially important on days we have church early or we have somewhere else to be. I’d say 5 days out of 7 our breakfast is made and waiting in the refrigerator to be heated back up.

We have all really grown to prefer steel cut oats over rolled. They are much heartier and have a different texture. They are also less processed and seem to fill us up hold us over really well. I also soak all of our grains for added nutrition benefits but I assume that step can be skipped. Also, if you are accustomed to sweetened oatmeal, add a couple Tbs of maple syrup or honey to the mix. We eat it as the recipe states, relying on the cinnamon and pumpkin for a little sweetness. Its amazing how your taste buds adapt. If I tried to eat plain oatmeal without sugar 10 years ago it would have tasted so bland. Now the sugar laden stuff takes fake and disgusting and would give me a stomach ache. Its funny people think those packets of oatmeal are healthy. Might as well eat a piece of cake for breakfast, and it would taste much better too.

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This is not handheld like a granola bar but not soupy like oatmeal. Letting it sit overnight in the refrigerator and cutting it the next morning really helps it keep its shape. You can top it with some nut butter, coconut, or a drizzle of maple syrup if desired. And my favorite part is that this gives all 4 of us a healthy breakfast for 2 days that the kids are excited to eat in the mornings.

Baked Pumpkin Steel Cut Oats

serves 8

2 cups steel cut oats (soaked for 24 hours in warm water and 2 Tbs apple cider vinegar, then drained)

2 cups water

1 cup milk

1 cup pumpkin

3 eggs

2 Tbs ground flax or chia seeds

1 Tbs coconut oil

1/2 tsp cinnamon

1/2 tsp pumpkin pie spice

3/4 cup almonds or other nut, chopped or 1/3 cup seed of choice

1/3 cup raisins or juice sweetened dried cranberries (not sugar laden craisins)

Soak oats and nuts/seeds for 24 hours. Drain. Place in a 9X13 pan with 2 cups water and cook at 350F until most of the water is absorbed, roughly 20 minutes, stirring once part way through.

Mix together remaining ingredients (besides coconut oil) in separate bowl.

Take oats out of oven. Stir in coconut oil on hot oats so it melts easily. Stir in rest of ingredients. Place back in oven for another 45 minutes, until there is a golden crust on top.

Nutritional Information:

Calories: 279

Fat: 15 g

Sodium: 114 mg (5%)

Carbohydrates: 28 g

Dietary Fiber: 7 g

Sugars: 5.6 g

Protein: 11.4 g