Tuesday, November 5, 2013

Pumpkin pie oatmeal

I don't love oatmeal and grains don't love me, so this is my compromise for a cool fall morning.

Pumpkin Pie Oatmeal

1/2 C oatmeal and quinoa mix (I found this at target)
1C coconut milk from the can
1/4 C chopped pecans
1/4C coconut flakes
1/2C pumpkin purée
1 tsp pumpkin pie spice
2 eggs
1T (or more to taste) honey or maple syrup

Optional 1 can full fat coconut milk
Honey to taste
Vanilla to taste

Cook the oats according to package instructions using the coconut milk.
When cooked, slowly add the eggs while stirring really well. If you're too slow or don't mix enough, you will make scrambled eggs.
Add your pecans, coconut, and pumpkin.
Add pumpkin pie spice.
Add honey or maple to taste and enjoy!
Top with coconut whipped cream if you want.
To make the cream, pop a can of full fat coconut milk into the fridge overnight. The next day, skim off the cream from the top of the can and leave the watery part. Add a little honey and vanilla to it and whip with an electric mixer or immersion blender until it's stiff.

Tuesday, July 30, 2013

Health Nut Cherry Chocolate Bars

I am not generally a fan of health bars. Usually they have a ton of added sweetener or dates. :: ick:: BUT with a few tweaks, I've come up with a great, healthy bar that provides protein without added sugars. Dried fruit adds the sweetness.
1/4 cup cashews
1/2 cup salted almonds
1/2 cup unsweetened cocoa powder
1 8oz package of dried fruit. -I used Trader Joe's golden berry blend
1/4 cup dark chocolate chips (or use dairy free)
1tsp coconut oil
1/4tsp salt (optional)
Line a 8X8 baking pan with parchment paper.
In a food processor add the almonds and cashews.
Pulse until they resemble fresh bread crumbs. 
Add  the rest of the ingredients. Pulse until it comes together in a dough. It will stay crumbly for quite a while. Keep processing until it sticks together.
Press as evenly as possible into the prepared pan. 
Freeze for about an hour and then cut into bars.
Makes about 8.

Monday, April 1, 2013

Health Nut Apple Pie

This is a very clean eating, whole food recipe that is whole 30 and Paleo compliant. After saying that, I feel like I need to assure you that it tastes good too. Even without sugar. The banana sweetens it plenty. Pair this with some protein and veggies to round out a whole 30 breakfast. 

2 cups unsweetened coconut flakes
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1 cup almond and cashew pieces
1 cup diced apple and/or berries
1 cup coconut milk
2 large eggs
1 tablespoon vanilla extract
1 ripe banana, mashed/pureed

Mix together and divide evenly into cupcake tins, greased with coconut oil. 
Bake at 375˚ for 30 minutes. Milk and egg mixture should be set. 
Should make 12 servings. 

Saturday, January 26, 2013

Super Quick Low Carb Bread / Buns

2 teaspoons coconut oil or butter
1 large egg
1 tablespoon water or almond milk
1/2 tablespoon parmesan cheese
1 1/2 tablespoons almond meal, blanched
1 tablespoon flax meal
1/4 teaspoon baking powder
Dash salt

In a bowl, place coconut oil. Microwave 15 seconds. 
Add egg, and milk or water, then parmesan cheese, almond meal, flax seed meal, baking powder, salt, and Splenda.
Whisk ingredients together until well combined. (Or electric mixer with whisk attachment)
I like to spread this in a pre-sprayed sandwich container. (The kind kids take sandwiches to school in.) 
Microwave uncovered 1 minute to 1 1/2 minutes, or until set.
The cooking time may vary for different microwaves.
Allow to cool slightly. Then, using a sharp bread knife, slice in half horizontally.
Toast in a bread toaster (setting should be higher than for regular bread) until browned.
You can also make multiples at the same time in an oven. You just have to find oven safe containers for it to cook in. Large muffin tins work okay but they're small. Mini pie tins might work better. I haven't tried it.
Put 1/3 cup of batter in each tin.
Bake at 350 degrees for 20 minutes.


Thursday, January 24, 2013

Low Carb Lasagna Roll Ups

1 white onion, diced
1 pound of extra lean ground beef
1 15oz can diced tomatoes
3 tbsp tomato paste
3 tbsp Italian spice blend
1 tsp salt
1/2 tsp pepper
2 cloves garlic, crushed
1/2 cup goat cheese
20z cream cheese
1/4C beef broth
1 egg
Optional - low carb tortillas (I use mission brand whole wheat carb control)
Preheat oven to 375 degrees.
In a large skillet or sauce pan, heat 1 tablespoon of olive oil and add the diced onions. Sautee on medium-high until softened, about 3-5 minutes.
Add the ground beef, canned tomato and tomato paste, spices, salt, pepper, and crushed garlic. Continue to cook all ingredients until the beef is cooked through.
In a medium bowl, combine goat cheese and cream cheese. Microwave until melted.
Mix well until cooled a bit and then add the egg. (you don't want scrambled eggs)
Lightly grease the bottom of a 13 x 9 Pyrex glass baking dish.
Now - you can either alternate layers of the goat cheese mix and the meat mix and bake, or you can put the meat mixture, topped with the cheese mixture into tortillas and roll them up. 
Either way, top the entire dish with more shredded cheese, if desired.
Bake for 45 to 60 minutes without the tortillas or 25 minutes with the tortillas.
Allow to sit for 10 minutes before serving.

Monday, January 21, 2013

Quick! Single Serve Healthy Blueberry Muffins

This is a big hit with the kids! Use any fruits you have handy.

Mix  the following in a small, microwave safe container. I generally use a mug but use whatever is handy. Tupperware is fine too.

¼ cup quick-cooking oats
1/4 cup fresh or frozen blueberries
1 teaspoon of baking powder
2 tablespoons ground flax
2 teaspoons of cinnamon - real is better but don't go out of your way to find it.
1 teaspoon of olive oil or apple sauce
2 egg whites
A little sprinkle of stevia or sweetener to taste.

Cook on high for 50 to 60 seconds in the microwave

Protein Packed Overnight Chocoatmeal

 In a container with lid, mix:
 ½ cup oats
1 cup unsweetened vanilla almond milk
3 T chocolate protein powder
and a handful of chopped nuts (whatever)
Let sit in fridge overnight. Enjoy cold or warm the next day.
If you need it sweeter, add ½ a banana, mashed or a packet of stevia.

This is not low carb, but the "smarter" carbs paired with a good amount of protein balance out nicely.