Tag Archives | breakfast

Gluten Free Banana Oat Pancakes

I’m an egg girl when it comes to breakfast. But every so often, on a lazy Sunday morning, pancakes start calling my name.

I’m also a pretty lazy cook. Which means that even the thought of pulling out oodles of ingredients from the pantry and making a mess that takes longer to clean up than the time I will have to enjoy the pancakes, leads me right back to my trusty, low mess, scrambled eggs. (No Bisquick mix in this house!)

But, all that changed when I came up with this recipe. Pancakes are back on the menu!

Not only does everything just go right into one bowl, these are ingredients that are always hanging out in my pantry. Plus, they are gluten free, have a good dose of healthy fats and some heart healthy fiber.

Need a quick breakfast or late morning snack? I like to pop two or three leftover pancakes in a toaster oven, slather with peanut butter and honey. Oh. So. Good!

As you can see from the peaches (did you notice?), I’ve been holding on to this recipe for quite a while. Now, with the days getting cooler and shorter it’s the perfect time for pancakes. We’ll just have to wait a few months for those peaches to be back!

Ok, now that you’re drooling onto your keyboard and you can’t wait for the weekend to start so you can whip up your very own batch, here is the recipe….

Banana Oatmeal Pancakes

Gluten Free Banana Oat Pancakes
Makes 10-12 pancakes

Ingredients

2 bananas (soft, almost brown)
2 large eggs
1/4 cup coconut milk (you could also use regular milk or other dairy alternative)
1 cup applesauce (the individual cups are perfect!)
1 tablespoon coconut palm sugar
2 cups gluten free old fashioned oats (Bob’s Red Mill is a good brand)
1 tablespoon baking powder
pinch of salt
coconut oil

Instructions

  1. In a medium mixing bowl mash the bananas with a fork
  2. Add the eggs, milk, applesauce, and sugar. Mix with a whisk or hand mixer until well combined.
  3. Now, add the oats, baking powder and pinch of salt. Mix again until everything is just combined. Don’t overmix!
  4. Melt a small scoop of coconut oil in pan. Once hot, add scoops of your pancake mix. The pan should be hot enough to make the batter sizzle a bit. When the pancakes start to bubble, flip them over. You want them to me golden brown on each side. Keep them warm in a preheated oven.
  5. Serve with real maple syrup, nuts, hemp seeds, or fresh fruit. Enjoy!

 

Comments { 2 } · Posted on November 4, 2015 in Healthy Recipes

Awesome Autumn Breakfast Bowl

 

Autumn Breakfast Bowl

How is it almost October already???!!!

This summer just flew by and I completely neglected my newsletter and blog. I had to take a break and give space for some new inspiration to come in. I am incredibly impatient so stepping back, making space and waiting is NOT my strong suit.

However, it was worth the wait and I have some exciting classes, programs and projects on the horizon for 2016. Now you just have to be patient until I can tell you about them 🙂

In the meantime, I’m back in action with a stockpile of rad recipes and helpful articles to get you back in the kitchen and treating your body well with real, whole foods.

I just got back from a fantastic long weekend retreat with two dear girlfriends and fellow owners. We spent four days in a lovely cabin settled in the woods. We planned this trip back in May with the intention of getting away and focusing on projects for the coming year. And boy, were we productive!

We brainstormed a new program during morning walks, clarified what direction we want our businesses to go in 2016, wrote articles, ebooks and handbooks. Despite all the work we of course also had loads of fun, laughed a ton, went on walks, did yoga, Tarot card readings, watched deer from the deck and most importantly, ate some really incredible food.

We didn’t plan a menu or really have any idea what were going to eat while on our little work retreat. Instead, we grabbed what we had from our refrigerators, pantries and CSA boxes, and let the food dictate our meals. It worked beautifully!

12006348_965241973515265_1324019902528696558_n

I want to tell you about the porridge that I made during our retreat that turned out so beautifully, we all snapped pictures before digging in. It was literally, autumn in a bowl and I think I might eat this again and again until spring rounds the corner in several months.

I used leftover rice from our dinner the night before, warmed with coconut milk, cinnamon and maple syrup. In order to cook the butternut squash quickly, I sliced it about the thickness of a pencil and roasted it together with sliced apple at a high heat. Toasted almond slivers is something I have on hand all the time – they are the perfect addition to salads, puddings and porridge dishes. They are easy to make in a dry pan and store well in jars.

While I eat eggs for breakfast nearly every morning, I was surprised that this porridge filled me up and kept me satisfied for several hours. Plus, it was a great way to get some veggies in for breakfast!

Enjoy a little morning retreat with this special Awesome Autumn Breakfast Bowl. What other things would you top this dish off with?

Awesome Autumn Breakfast Bowl

Serves 3-4

Ingredients

half a small-medium butternut squash
half of an apple
coconut oil
2 1/2 cups cooked rice (brown or white, quinoa or millet would work as well)
1/2-3/4 coconut milk, canned, full fat
generous pinch of cinnamon
1-2 tablespoons maple syrup
toasted almond slivers, chia and hemp seeds
1 tablespoon peanut butter (optional)

Instructions

  1. Preheat oven to 400 degrees.
  2. Peel butternut squash and cut into bite-sized pieces. Remove core from apple and cut into bite sized pieces as well. Toss butternut squash and apple and place on baking sheet with a few small scoops of coconut oil. Place pan in oven and set timer for 5 minutes.
  3. After 5 minutes, remove the pan, toss the squash and apple with the melted oil. Place back in oven for another 8-10 minutes, or until squash begins to soften. Once soft, turn on broiler and brown the squash and apple mixture for 2-3 minutes. Remove from oven and set aside
  4. While the squash and apple are in the oven, warm the rice in a pot with the coconut milk. Once warm add cinnamon and maple syrup. Set stovetop temperature to low to keep rice warm until squash and apple are done.
  5. To serve, fill bowls with rice and top with squash and apple. Garnish with toasted almond slivers, hemp and chia seeds. For added sweetness drizzle with a touch of maple syrup. You can also add a dollop of peanut butter for extra protein. Enjoy the abundant bowl of autumn goodness!
Comments { 2 } · Posted on September 29, 2015 in Healthy Recipes

Love Your Liver Spring Smoothie

Liver Spring Smoothie

I put weeds in my smoothie this morning.

Around 8 am I went for a quick stroll around the yard and picked a few dandelions to put into my breakfast smoothie.

According to Rebecca Wood, the author of The New Whole Foods Encyclopedia dandelion root and leaves are a remarkable  bitter tonic for the spleen, stomach, kidneys and liver.

Furthermore, it stimulates liver function, reduces swelling, inflammation and improves digestion.

Last, but not least, dandelion is a super nutrient-dense food! A cup of dandelion can provide you with almost all the vitamin A you need for the day, plus a third of your vitamin C requirement. It also contains twice as much iron and calcium as broccoli!

Now that is some great motivation to start weeding!

Spring is the perfect time to help clear our livers of stagnation and toxins that have built up over a long winter.

Is it a coincidence that dandelions are in full bloom this time of year? I think not!

Nature knows best.

You can eat wild dandelions – the greens, flower and roots. Just be sure you are gathering them from a clean location that has not been sprayed or fertilized with chemicals.

Dandelion can be used in smoothies as well as in salads, sautes and stir fries.

No only do the dandelions in this recipe have liver health benefits!

Apples, lemon, turmeric and coconut oil also help cleanse the liver and support its overall health.

Ready to put some weeds in your smoothie and give your liver some love?

Liver Spring Smoothie

Love Your Liver Spring Smoothie

Ingredients and Instructions

1 handful of ice
1-2 cups of coconut water or regular filtered water
1 handful of spinach (or other green of choice like kale or Swiss chard)
small handful of gluten free, old fashion oats
1/4 apple, cubed
1 small banana
1 sliver of lemon, peel removed
1 tablespoon each of chia and hemp seeds (or use 2 tablespoons of one kind)
1 tablespoon coconut oil
dash of turmeric
3-4 dandelion leaves and flowers (no stems)
pinch of salt (this helps bring out the sweetness in the fruit)

Blend all the ingredients in your blender and enjoy!

Feel free to adjust the ingredients based on what you have on hand and your personal taste.

Comments { 0 } · Posted on May 12, 2015 in Healthy Recipes

Apples – from doctors to dessert

The old adage “an apple a day keeps the doctor away” sounds like an overused and antiquated saying. But, don’t dismiss this incredible fall fruit so quickly! Pennsylvania apple growers produce approximately 440 million pounds of apples each year, making us the 4th largest apple producer in the country. There’s no reason to not be meeting your daily apple quota.

Apples are a rich source of pectin, a type of fiber found in fruits, that can help lower cholesterol, promote beneficial intestinal flora, and support normal colon function. They are also high in quercetin and other antioxidant flavonoids that can help protect you from cancer, heart disease, and asthma. Apples pack a punch in vitamin C, making them an ideal food to support your immune system as we head into the colder months. Sure puts that old saying into perspective, doesn’t it?

When eating apples or any other fruit it is a good idea to pair it with some form of fat. This will help keep your blood sugar stable and makes it a more satisfying meal. Almond and peanut butter, a handful of raw nuts, cheese or yogurt are all great additions to any fruit.

I always have apples in my fruit bowl at home. Not only are they a perfect on-the-go snack, but they can be added to everything from soups to salads. A slice of crisp apple on a sandwich can also be a nice addition.

And then there is dessert! Apples are great baked in the oven, in pies and crisps. However, sometimes we want a sweet treat without turning on the oven and dealing with 50 ingredients. Not to mention all the clean up! This weeks’ recipe is a “jack of all trades”. You can use it as a delicious dessert, a quick midday snack and it’s even perfect for breakfast. That’s right! Serve this dessert for breakfast and your kids will never leave hungry for school again!

One delicious way to serve this recipe is with some homemade granola. I make big batches of granola every few weeks and Mr. Wes eats it by the handfuls. So, not wanting to leave you high and dry I’ve included my granola recipe below for you. Enjoy!

Sautéed Cinnamon Apples with Maple Yogurt and Chopped Nuts

Ingredients

½ tablespoon organic butter
2 medium apples, chopped
½ teaspoon cinnamon
pinch of freshly grated nutmeg
1 cup plain organic yogurt
1 tablespoon real maple syrup
drizzle of vanilla extract
handful of chopped nuts (walnuts, almonds and pecans are great)

Instructions

  1. In a large sauté pan heat the butter over medium heat. Add the chopped apples and cook, stirring occasionally until they begin to soften, about 4-5 minutes.
  2. Remove from the heat and add the cinnamon and nutmeg to the apples and stir until well combined. Divide the apples into 4 serving bowls.
  3. In a medium bowl mix the yogurt, maple syrup and vanilla. Spoon the maple yogurt over the apples and top with chopped nuts or granola. Enjoy!

Serving suggestions: You can make the apples ahead of time and store them in the fridge for up to 3 days. Add them to your morning oatmeal or granola.

Maple Granola with Nuts and Seeds

Ingredients

4 cups rolls oats (aka old fashioned oats. If you are gluten free pick up the gluten free oats from Bob’s Red Mill)
2 cups crispy brown rice cereal (Erewhon is a good brand. Often found in the gluten free section of the grocery store)
1 ½ cups unsweetened coconut flakes
1 cup pumpkin seeds
1 cup chopped almonds
2 tablespoons ground cinnamon
ÂĽ teaspoon ground cloves
½ cup apple sauce
½ cup real maple syrup (can also use ¼ cup brown rice syrup and ¼ cup maple syrup)
¼ cup molasses
1 teaspoon vanilla extract
½ cup raisins

Instructions

  1. Preheat oven to 250 degrees
  2. In a large bowl mix together all dry ingredients. In a separate medium sized bowl, whisk together the applesauce, syrup, molasses and vanilla extract.
  3. Pour wet mixture over dry and mix until everything is well coated.
  4. Transfer mixture to two large baking sheets and spread out evenly.
  5. Bake for 30 minutes and then give the granola a little stir. Often the pieces on the outside of the sheet brown faster. Bake for another 25-30 minutes. Remove from heat and let cool before putting into jars. It will not be totally crunchy when you take it out of the oven. That happens as it cools and dries.
  6. Add the raisins to each pan and toss until well combined. Store your granola in jars in your pantry. Enjoy!

Variations: Experiment with your own mix of nuts, seeds and spices. Almonds, pecans, hazelnuts, sunflower and sesame seeds are all great additions. You can also add more cinnamon or sweetners if you prefer. You can also use cooked canned pumpkin in place of the applesauce. Just be sure the only ingredient is pumpkin and it doesn’t have added sugars, spices or flavorings.

Comments { 1 } · Posted on September 5, 2013 in Healthy Recipes

Banana Scones with Seeds and Raisins

Summertime can be total crazy-time! Family travel, swimming lessons, summer camp, keeping the garden weed free, mowing the lawn and home improvement chores all seem to happen over the next few months.

Is it just me or does laundry seem to triple in the summer?

Mr. Wes and I have been going non-stop and it doesn’t look like things will be slowing down anytime soon. But, I’m loving every crazy-making moment! We recently bought our neighbors house in our quest to take over our little hillside in the boonies. So we’re in the midst of painting, fixing, buying furniture, packing and unpacking. All while keeping 6 acres of grass under control, massive landscaping and planning our September wedding.

Home Cooked Healing also getting quite a bit of attention which is AWESOME! Between writing articles for the local paper, cooking demos at the farmers market, running a cleanse, teaching classes and planning a 6-week weight management program I’m pretty much meeting myself coming and going. (And, usually seeing Mr. Wes when I’m going). It’s exhausting and exhilarating at the same time!

When things are feeling nearly out of control it’s essential to have a grab and go breakfast on hand. Skipping breakfast can lead to making unhealthy choices all day long and can put you in a seriously funky mood. Who wants that??? That’s where these delicious banana scones come in. They are a total cinch to make and everyone in the family can grab one on their way out the door in the morning. If you have a few extra minutes warm your scone up in a toaster oven and add a smidge of peanut butter. If you’re extra hungry pair it with hard boiled eggs and/or some fresh fruit.

I’m telling you, these scones are divine!

1483_10104533640659664_493830262_n

Banana Scones with Seeds and Raisins

Makes 10-12 scones

Ingredients
2 ripe bananas, mashed
1/4 cup coconut oil, melted
1/4 cup maple syrup
1/2 teaspoon vanilla extract
1 cup rolled oats
2/3 cup brown rice flour
1/4 teaspoon baking soda
1/2 cup shredded unsweetened dried coconut
1 teaspoon cinnamon
Pinch of sea salt
1/4 cup raisins
1/4 cup sunflower seeds

Instructions

  1. Preheat oven to 350 degrees
  2. In a medium bowl, combine mashed bananas, oil, syrup and vanilla.
  3. In a separate medium bowl, combine oats, flour, baking soda, coconut, cinnamon and salt. Add the banana mixture to the dry ingredients and blend until just combined.
  4. Fold in raisins and seeds.
  5. Drop large spoonfuls of batter onto cookie sheet. You don’t need to roll or flatten – they will spread out on their own.
  6. Bake 20-25 minutes or until scones are lightly browned. Remove cookie sheet from oven. Place scones on wire rack to cool. Enjoy!

Storing and Serving: Store scones in an airtight container. Freeze if you plan on keeping them for more than 3 days.

Recipe adapted from Clean Food by Terry Walters

Comments { 0 } · Posted on June 12, 2013 in General

Banana Almond Muffins

If your idea of morning breakfast is a cup of coffee and a morning pastry then I’m willing to guess that you’re ready for a snooze come noon. Our morning staples of caffeine, carbs and sugar get us out the door but leave us fried, frazzled and searching for the office candy bowl before lunchtime. Sound familiar?

What you nourish your body with first thing in the morning will determine your mood, focus and energy for the rest of the day. When you wake up in the morning you haven’t eating for at least 8-10 hours or more. Your body has been fasting and needs some good quality protein, complex carbs and healthy fats to get the engine running and humming until lunchtime.

That is why I love these Banana Almond Muffins for breakfast. The almonds are a great source of protein and heart healthy fats and the bananas provide powerful potassium, which is important for your cardiovascular system. Cinnamon helps to balance blood sugar, which is crucially important first thing in the morning. Paired with some natural peanut butter or honey these muffins make the perfect breakfast or late morning snack. They also happen to be gluten free. If that is something you are interested in experimenting with then these are a great way to start.

Banana Almond Muffins

Ingredients
1/4 cup plain organic yogurt or milk (dairy, rice, hemp, almond and coconut milk all work as well)
1-2 TBS. honey or real maple syrup
3 eggs, beaten
3 mashed extra-ripe bananas (looking really brown and splotchy)
3 cups ground almond flour or almond meal (Bob’s Red Mill is a good brand)
Pinch of cinnamon, nutmeg, and allspice
1 tsp baking soda
½ cup walnuts or pecans, chopped (optional)

Instructions

  1. Preheat oven to 375 degrees. Place 12 cupcake liners into a muffin tin.
  2. Mix together yogurt, eggs, and bananas in large bowl and stir until well combined. Mix almond flour, cinnamon, nutmeg, baking soda, and walnuts into the wet ingredients.
  3. Pour batter the lined muffin tin and bake 25-30 minutes or until the tops are golden brown. Let cool for about 5 minutes before removing from the tin. Place muffins on a wire rack and let cool completely.
Comments { 1 } · Posted on May 4, 2013 in Healthy Recipes