APPLE CINNAMON OATMEAL CUPS

Apple-Cinnamon-Baked-Oatmeal-Cups-2INGREDIENTS
  • 3 cups (300 grams) old-fashioned rolled oats
  • 1 teaspoon baking powder
  • 1 and ½ teaspoons ground cinnamon
  • ¼ teaspoon salt
  • 1 cup milk (almond or regular dairy milk work well)
  • 2 large eggs
  • 1TBS pure maple syrup
  • 2 Scoops vanilla protein powder
  • 1 teaspoon vanilla extract
  • 1 medium Granny Smith apple, peeled, cored, and chopped (about 1 cup)
INSTRUCTIONS
  1. Preheat oven to 350°F or 176C. Spray a 12-count muffin pan very well with non-stick cooking spray and set aside or use silicone cups.
  2. Add the oats, baking powder, protein powder, cinnamon, and salt to a large mixing bowl and mix until well combined.
  3. In a separate mixing bowl, whisk together the milk, eggs, maple syrup, and vanilla extract until fully combined. Add the dry ingredients into the wet ingredients and mix until well combined. Add the chopped apple and gently mix it in.
  4. Evenly distribute the mixture between all 12 cavities in the prepared muffin pan. Bake at 350°F for 25-27 minutes, or until the tops of the oatmeal cups are lightly golden brown and firm. Remove from the oven and allow to cool in the pan for about 5-10 minutes, then remove the oatmeal cups and transfer to a wire rack to finish cooling.
NOTES
Oatmeal cups may be stored in an airtight container in the refrigerator for up to one week. These may also be frozen for up to 3 months, thaw overnight in the refrigerator, then reheat in the microwave.

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.

Lemony White Bean Dip

This is a super simple but delicious recipe. Like a bean hummus without the extra ingredients. Super quick and taste delicious with veggies or pita to dip.
Ingredients
  • 1 can cannellini beans, drained and rinsedIMG_3939-682x1024.jpg
  • 1 tablespoon fresh lemon juice
  • 1 clove garlic, minced
  • 4 tablespoons extra virgin olive oil
  • sea salt and pepper to taste
  • pinch crushed red pepper flakes
  • Serve with pita or wrap thing of choice

 

Instructions

  1. Add beans, lemon juice and minced garlic to a food processor. Blend while slowly adding extra virgin olive oil. Blend until smooth and creamy. Add sea salt and pepper to taste. Transfer to a bowl and add pinch of crushed red pepper flakes.

Matcha (no churn) Coconut Ice Cream

  

Ingredients

  • 2 15 ounce cans full fat, unsweetened coconut milk, refrigerated overnight, using only the cream, not the liquid
  • 3 tablespoons maple syrup
  • 1 tablespoon matcha powder
  • 1 teaspoon vanilla extract

OPTIONAL:

  • chocolate chips, coconut chips, dried fruit, nuts, cacao nibs

Instructions

  1. Mix ingredients together in a mediumbowl.
  2. Mix together with an electric mixer or food processor until thoroughly combined.
  3. Line a freezer safe pan with parchment paper (I used a 9 x 5 inch loaf pan).
  4. Pour ice cream mixture into pan and cover with aluminum foil.
  5. Place in the freezer overnight to allow to fully freeze.
  6. Allow to sit on the counter for 10 minutes to soften before serving.

BLACKBERRY NICE CREAM MUFFINS

Topping:

  • 6oz frozen blackberriesScreen Shot 2017-05-02 at 7.25.46 PM.png
  • 1 frozen banana
  • 1/2 cup almond milk

  • Crust:
  • 1 cup medjool dates
  • 1 cup muesli/ granola
  • 1 tbsp coconut oil
  • 1 tsp maple syrup
  • Pinch of salt

Directions:
1. Add crust ingredients to a food processor and blend until finely chopped. Then press down into silicone cups/ muffin tins half way leaving room for nice cream
2. Blend toppings into blender then add to silicone cups.
Top with blueberries and freeze for 3-4 hours

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. 
  

Coconut Cashew Dream Bars

[Makes 16 bars]

vert-1-1170x1755.jpgFor the base:
1 cup raw walnuts
1/2 cup raw Brazil nuts
1 cup finely shredded coconut
1/4 cup coconut nectar
1 Tablespoon coconut oil
1/8 teaspoon pink salt

For the filling:
3 cups raw cashews, soaked in the refrigerator overnight
3 Tablespoons coconut oil
1 can full-fat coconut mylk, use all of the liquid and 1/2 of the cream
2 Tablespoons coconut butter
1 teaspoon vanilla bean powder
1 teaspoon sunflower or soy lecithin (optional)
1/2 cup freeze dried strawberries, crushed
1/2 teaspoon blue algae powder (makes blue filling) or 1 teaspoon Matcha powder (makes green filling)

Toppings: Lavender flowers, powdered matcha, sun flower seeds

 

1.) In a high-speed blender or food processor, process the walnuts and Brazil nuts into small pieces. Add all the other ingredients for the base and process into a sticky dough.

2.) Line an 8×8 cake or brownie pan with parchment paper or plastic wrap. Press the mixture into bottom of cake pan evenly to create your base layer. Transfer to freezer to allow to chill while making your filling.

3.) Drain and rinse the soaked cashews. In a high-speed blender, blend the cashews, coconut oil, coconut mylk, coconut butter, vanilla bean powder and lecithin (if using) until very smooth, about 2-3 minutes. [Note: you may have to stop and start your blender and use a rubber spatula to help this process along.]

4.) Divide filling into 3 bowls. Using a rubber spatula, spread the contents of 1 of the bowls on top of your base to create a cream-colored first layer. Transfer back to freezer to allow to chill while making the other layers.

5.) Create the pink layer by blending the contents of 1 of the bowls and about 1/2 of the freeze dried strawberries. Set aside.

6.) Create the blue/ green layer by blending the contents of the last bowl and the blue algae powder/ matcha powder. Set aside.

7.) Once your first layer has set for 1-2 hours, using a rubber spatula spread the pink layer over the set cream layer. Sprinkle then press the rest of the freeze dried strawberries onto the pink layer. Allow to set in the freezer for another 1-2 hours.

8.) Spread the blue layer over the pink layer using a rubber spatula. Top with dried rose petals, cornflowers and finely shredded coconut. Allow to set in the freezer for another 1-2 hours.

9.) Remove from freezer. Using the parchment or plastic wrap, pull up to remove the “cake” from the pan. Using a sharp knife, cut into 2″ x 2″ squares. Bars will keep in the refrigerator for 2-3 days, or in the freezer for a month. If you didn’t use lecithin, I would recommend storing in freezer.

Chocolate, Vanilla & Strawberry Frozen Yogurt Cups

spoonful-chocolate-vanilla-strawberry-frozen-yogurt-cups.jpgIngredients

  • 3/4 cup granola (low sugar) or muesli for a lighter version, plus extra for garnish
  • 1 tbs Maple Syrup (pure)
  • 1/2 cup strawberries, diced, plus extra for garnish
  • 1 cup Vanilla Greek yogurt
  • 1 cup Chocolate Greek yogurt (or any flavor you wanna experiment with)

Instructions

  1. Combine the granola/ muesli and 1 tablespoon of the pure maple syrup in a bowl. Mix well. If the mixture seems dry, add a bit more maple.
  2. Place 12 silicone baking cups on a baking sheet. Add about 1 to 1-1/2 tablespoons of the granola mixture into the bottom of each cup. Press down gently with your fingers.
  3. Combine Vanilla yogurt and the strawberries, and mix.
  4. Spoon about 1-1/2 tablespoons of the mixture into each of the cups. Place in the freezer for about 30 minutes.
  5. Remove from the freezer, and spoon Chocolat yogurt into each cup, up to the top. Add a few pieces of strawberries to the top of the yogurt.
  6. Place in the freezer for at least 30 minutes before serving, or until solid.
  7. When you’re ready to serve, carefully bend back the silicone cups (the granola at the bottom may stick a bit). Add to a plate and sprinkle with a bit of granola/ muesli for garnish.
  8. Serve immediately.

Notes

If you have silicone baking cups, I suggest using them for this recipe.

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.