Low-Carb Oatmeal

Ingredients

  • 1 cup coconut milk or unsweetened almond milk
  • 1 tablespoon flax seeds, whole
  • 1 tablespoon chia seeds
  • 1 tablespoon sunflower seeds
  • 1 pinch salt
  • Cinnamon (as much as you want)
  • 100% peanuts peanutbutter kxe0b0lepozotpslhpnf.jpg

Instructions

  1. Mix all ingredients in a small sauce pan. Bring to a boil. Lower the heat and let simmer until desired thickness is reached. This shouldn’t take more than a couple of minutes.
  2. Top with butter and coconut milk – or almond milk and cinnamon – or fresh, unsweetened berries. The possibilities are endless!

Tip!

Make a large batch of the dry ingredients and store in a big glass jar for an even quicker breakfast. This will be enough for 20 servings, corresponding to 3 tablespoons seed mix per serving:

1¼ cup flaxseeds
1¼ cup chia seeds
1¼ cup sunflower seeds
1 tablespoon cinnamon
½ teaspoon salt

Low-Carb Pancakes

Toasted-Coconut-Pancakes_1.jpgIngredients

 

Instructions

  1. Blend all ingredients for the batter in a bowl with a spoon or a big fork. Let expand for 5 minutes or more.
  2. Heat butter or oil in a frying pan. Fry the pancakes on medium heat for 3–4 minutes on each side. Flip very carefully. Be sure not to let the cottage cheese lumps stick to the pan as they melt.
  3. Serve with blueberries or other berries, and heavy cream whipped until soft peaks form.

Low-Carb Cauliflower Hash Browns

Ingredients

  • cauliflower-hash-browns-750v.jpg1 lb cauliflower
  • 3 eggs
  • ½ yellow onion, grated
  • 1 teaspoon salt
  • 2 pinches pepper
  • 4 oz. butter, for frying

Instructions

  1. Remove cauliflower leaves and shred an appropriate amount of cauliflower coarsely. Bonus: you can save the rest of the cauliflower for another time!
  2. Mix the shredded cauliflower with the other ingredients in a bowl. Let mixture sit for 5–10 minutes.
  3. Melt a generous amount of butter or oil on medium heat in a large skillet. The cooking process will go quicker if you plan to have room for 3–4 pancakes (about 3–4 inches each) at a time. Use the oven on low heat to keep the first batches of pancakes warm while you make the others.
  4. Place scoops of the grated cauliflower mixture in the frying pan and flatten them carefully until they measure about 3–4 inches in diameter.
  5. Fry for 4–5 minutes on each side. Adjust the heat to make sure they don’t burn. Remember — patience is a virtue — if you flip the pancakes too soon they may fall apart!

Zucchini Banana Bread / Muffins

Yields: 1 loaf
 whole-wheat-zucchini-banana-bread-9625.jpg
  • 2 cups (240g) oat flour*
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1 ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp salt
  • 2 scoops (50g) vanilla or unflavored Whey protein powder
  • ½ tbsp coconut oil or unsalted butter, melted and cooled slightly
  • 1 large egg white, room temperature
  • 1 large full egg, room temp
  • 1 ½ tsp vanilla extract
  • ¼ cup (60g) plain nonfat Greek yogurt or other low fat yogurt
  • ¾ cup (200g) mashed banana (about 2.5 medium)
  • ¼ cup (60mL) nonfat milk *
  • 1 ½ cups (160g) grated zucchini, patted dry
  • Optional: pumpkin seeds to add to top or loaf before backing
  1. Preheat the oven to 350°F. Line a 9×5” baking pan with foil, and lightly coat with nonstick cooking spray. *I use my silicone baking cups and they work great!
  2. In a medium bowl, whisk together the flour, baking powder, baking soda, cinnamon, nutmeg, and salt. In a separate bowl, whisk together the butter, eggs, and vanilla. Mix in the mashed Greek yogurt, stirring until no large lumps remain. Mix in the mashed banana and syrup. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For best results, add the flour mixture in 3 equal parts.) Fold in the zucchini.
  3. Spread the batter into the prepared pan. Bake at 350°F for 45-50 minutes or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before carefully lifting out the loaf by the foil and transferring to a wire rack to cool completely.

Notes:

For best results, use the ripest, darkest, most spottiest bananas you can find!

Any type of flour can be used I prefer oat or whole wheat

Agave or honey may be substituted for the syrupAny milk may be substituted for the nonfat milk.

Measure the zucchini before patting it dry. You must pat it dry to remove the excess moisture because that excess moisture will cause the muffins to collapse while cooling. To pat the zucchini dry, lay a double-thick layer of paper towels onto a cutting board, and arrange the freshly shredded zucchini on top. Place another double-thick layer of paper towels on the zucchini, and gently press down until the top towel turns wet.

Basic Bircher Muesli (Vegan)

This is a super quick and easy overnight oats recipe. I like the texture much more than the traditional cooked overnight oats. Feel free to add whatever you feel like after they’ve sat overnight- fresh or died fruit, chia seed pudding, extra seeds, cocoa nibs, toasted coconut, freak what you feel!unnamed.jpg

Ingredients (Serves 2)

  • 1 cup rolled oats
  • 1 over ripe banana
  • 1 and a 1/2 cups of unsweetened almond milk or coconut milk
  • 1/4 of a cup of raspberries or blueberries
  • 2 tablespoons of maple syrup or honey (optional)
  • 1 tablespoon of chia seeds
  • a handful of sunflower seeds (30g)
  • a handful of pumpkin seeds (30g)

Method

  1. Slice the banana and place in a mixing bowl with the almond/ coconut milk and berries of choice and mash them all together with a fork.
  2. Add in the oats, seeds, chia seeds and sweetener (optional) and stir together.
  3. Place the bowl in the fridge and allow it to thicken overnight.
  4. Serve with cut fruit, toasted coconut flakes, and cocoa nibs

Whole Wheat Carrot (cake) Muffins

My family is not religious but my mom and I loved Easter. It was always a fun excuse to decorate the table and have a large spring themed brunch. This year my mom and I wont be together and for some reason Im feeling the Easter distance more than ever. Elliot and I plan on making some relatively healthy Easter brunchy treats and when I saw these they instantly reminded me of my mom. And holy crap are they delish. Good luck!

  

Ingredients

Wet

  • 1 medium size banana, mashed
  • 2 eggs, large
  • ¼ cup Greek yogurt, plain
  • 2 tablespoons coconut oil, melted (added towards the end)
  • 1 teaspoon vanilla extract
  • ½ cup unsweetened almond milk
  • 1/4 cup maple syrup

Dry

  • 1.5 cups blend of whole wheat or pat flour (I used 1 cup oat flour & 1/2 cup whole wheat flour)
  • (optional) 1 scoop unflavored or vanilla protein powder
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • 2 teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • 1/8 teaspoon cloves 
  • 1/8 teaspoon ginger 
  • ⅛ teaspoon salt
  • 1 cup finely grated carrots, packed*
  • 1/4 cup raisins
  • ½ cup chopped walnuts (or almonds)

 Instructions

  1. Preheat oven to 350º and grease or line a muffin tin with muffin liners. Set aside.
  2. Start with the wet ingredients. In a medium/large size mixing bowl, mash a medium sized banana until there are minimal to no lumps, then add the rest of the wet ingredients to the bowl (except for the coconut oil). Mix well.
  3. In a separate bowl mix dry ingredients together.
  4. Add dry ingredients to the wet ingredients and mix. Once combined, add the coconut oil to the batter until fully mixed in.
  5. Fill muffin liners about ¾ of the way full. Repeat until batter is gone.
  6. Place in the oven for 16-18 minutes.
  7. Remove and let cool.
  8. Optional but highly recommended- spoon a dollop of the Greek yogurt sprinkled with cinnamon 

Enjoy!

Notes

*If your carrots are extremely moist, ring out some of the moisture with a paper towel before adding to the batter.

*If making the day before store them in a large bowl wrapped in a tea towel the. Covered with a tea towel. They can also be frozen. 
  

HARVEST ZUCCHINI MUFFINS

INGREDIENTS 18 muffins)

  • download.jpgcups oats (I use old-fashioned)
  • 1.5 cups oat flour
  • 1/4 cup walnuts, finely chopped
  • 1 tablespoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup vanilla or unflavored protein powder
  • 3 ripe bananas
  • eggs or flax eggs
  • 1/4 cup maple syrup
  • 2 small zucchini, grated and excess water squeezed out
  • 1/2 cup unsweetened applesauce
  • 1/2 cup milk (whole, 2%, skim or soy milk are all OK)
  • 1 teaspoon pure vanilla extract
  • 1 tbs coconut oil melted (added at end)
  • 1/4 cup raisins (optional)

INSTRUCTIONS

  1. Preheat oven to 375. Prepare muffin tins by filling each muffin cup with a paper liner and spraying with nonstick spray.
  2. Mix dry ingredients(oats through salt) together in a large bowl.
  3. Separately, mash banana and mix remaining wet ingredients in a small bow (bananas through vanilla extract). Stir until well combined.
  4. Stir the wet (except oil) ingredients into the dry ingredients and mix until well-combined.
  5. Add melted coconut oil, fold into batter and mix.
  6. Spoon the mixture into the prepared muffin tin, filling each cup almost to the top.
  7. Bake at 375 for 20-25 minutes, until golden brown and a toothpick inserted in the center comes out clean.

CAULIFLOWER HASH EGG CUPS

  • egg-cauliflower-hash-cups-15.jpg2 cups cauliflower (finely chopped cooked)
  • 2/3 cups Italian seasoned oat flour (steal cut oats in a blender till it makes a “flour” like substance and add in garlic powder, pepper, salt, and red pepper flakes)
  • 1 cup white cheddar cheese (shredded)
  • 13 large eggs (egg whites work too)

 

 

DIRECTIONS:

1. To prepare the cauliflower, first steam florets until soft. Then either finely chop with a knife, or pulse a few times in a food processor until it resembles large course crumbs.

2. Add the chopped cauliflower, oatflour, cheese and 1 egg into a large mixing bowl. Mix with a large spoon until everything is combined.

3. Preheat oven to 400F. Grease (save on grease and use cupcake cupsegg-cauliflower-hash-cups-15.jpg the muffin tins of a muffin pan. Add about 1/4 cup of cauliflower mixture to each muffin tin. Use hands to compact the mixture and push it evenly down into the tin so that it fills about half of the tin. Bake for about 20 minutes until hash is a golden brown and the top and edges appear crispy.

4. Remove hash from oven. Break an egg onto each cup, removing about 1/2 of the egg white (so only half the egg white and the egg yolk goes onto each hash cup.) You can use remaining leftover egg whites for another recipe/meal. Place back in oven and bake for another 6-10 minutes until eggs reach desired doneness. You can hover over the oven during this time and turn on your oven light to check on the eggs.

5. Let egg cups cool a few minutes before removing. Use a small spatula to loosen the sides and remove each cup. Eat while warm.

Carrot Cake Overnight Protein Oatmeal

Ingredients
  • 3/4 cup Unsweetened almond milk (or milk of choice)
  • 1/2 cup Plain low fat Greek yogurt (or mashed banana, applesauce or pumpkin)
  • 1/2 cup Grated carrots (I used one large carrot)
  • 1/4 tsp Salt (or to taste)
  • 1/2 tsp Cinnamon
  • 1/2 tsp Apple pie spice
  • 1 tbs Mapple Syrup
  • 1 cup Old fashioned oatsopen-uri20150722-16-1swksee.jpg
  • 1/4 cup Protein powder (or additional oats)

 

Method

1.In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid). Top with chopped nuts, cinnamon, low sugar syrup, or vanilla Greek yogurt if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!