RECIPE: Healthy Breakfast Muffin Bars

Tired of spending heaps on “bars” that are packed with sugar?

Need a quick treat that keeps you sated all morning long?

Have a taste of these breakfast cups!

Depending on the kind of oats you use, they can be gluten Free and oh so nutritious. Pump up the protein by adding nuts or seeds. You can also make them more dessert-ish by adding dark chocolate chips to the mix.

granola bars

INSTRUCTIONS:

Preheat oven to 375

In a mixing bowl combine:

1 1/2 cup Rolled oats (I use Trader Joe’s gluten free)

3/4 cup coconut sugar (I use TJ’s organic)  or maple syrup to minimize the glycemic load

(though you could use brown sugar if you’re going all desserty)

2 eggs (farm fresh hormone free, of course)

1/2-3/4 cup peanut butter

1/8 cup softened butter

3/4 tsp baking soda

6 oz chocolate chips*

1/4 chopped walnuts or sunflower seeds*

 

* optional

Pour concoction in to greased (I use butter or coconut oil) muffin pan and bake for 10-15 minutes. Alternatively, you can pour in to greased glass dish and cut in to bars. Either way, viola!, breakfast is made for the week!

 

RECIPE: Nut-Rageous Smoothie

Nut smoothie

Want to curb your sugar cravings?

Try this Nut-rageous smoothie, inspired by Mark Hyman.

It’s packed with protein to keep you full all morning long, and makes enough to have a second smoothie later in the day or the following morning.

I make several jars of the nuts/seed ingredients that I can quickly dump in to my blender.

Combine:

2 Tbsp unsweetened coconut

2 Tbsp Flax seeds

2 Tbsp Hemp Seeds

2 Tbsp Chia Seeds

8 Brazilian nuts or Walnuts

1 Frozen banana

1/2 frozen wild blueberries

1/2 cup organic spinach

1 cup almond milk

1 cup filtered water

2 tsp cinnamon

 

RECIPE: Banana Nut Smoothie with Nibs

smoothie with nibs

 

Ditch the banana nut muffin and latte for this delicious treat.  The nuts and seeds pack micronutrients and proteins to keep you sated all morning long and the nutritionally dense nibs give your the extra perk you need when you are lacking Zzzzzz’s!

In a Blender combine:

1 frozen banana (can use room temp banana and 3-4 cubes of ice instead)

1/2 cup almond milk

1/2 cup water

2 Tbsp chia seeds

10 Almonds

5 Walnuts

1/4 tsp cinnamon (or ~5 shakes)

1/4 tsp of nutmeg (or ~5 shakes) *

2 Tbsp Pumpkin Seeds*

Sprinkle Cacao Nibs in and/or on top

 

*optional

RECIPE: Yum Muffins

Have you ever checked out the ingredients in a store-bought muffin?

Don’t!

Well, do, so you are informed, but just avoid store-bought muffins because the contents are frightening.  Not to mention the caloric burden (like 500 calories a pop!) Same is true for “fresh-baked” muffins you buy at most coffee shops– ahem, Starbucks, I’m talking to you too.

Luckily for us all, I’ve got a screaming good recipe for some seriously good muffins AND they’re wicked good FOR you too!  Add some chocolate chips if you’re need more sweets this season!

Yum MuffinPrep time 10 minutes, Bake time 8-10 minutes

Makes 12-16 muffins

INGREDIENTS:

1 1/2 cups gluten-free oats

1 egg, hormone free, cage free chickens, of course

1/2 cup walnuts *

1/2 cup peanut butter

1/2 cup coconut sugar (can sub brown sugar or date sugar)

3/4 cup Maple syrup

1/8 cup butter, softened

3/4 tsp baking soda

2 Tbsp chia seeds*

2 Tbsp flax seeds*

1/2 cup dark chocolate chips *

INSTRUCTIONS:

Preheat oven to 350

In a large mixing bowl combine softened butter, maple syrup baking soda and sugar.

Next add egg and peanut butter. Mix well.

Next mix in oats and nuts and seeds (chocolate chips too if you’re indulging)

Pour mix evenly in to 12 greased (I use coconut oil) muffin pan cups.

Bake for 8-10 minutes, or until edges start to brown.

Enjoy the Yum!

 

* optional

RECIPE: Secret “Healthy Chocolate Ice Cream” Smoothie

You want to know a secret? Packing protein into your meals cuts cravings and obliterates hunger. Plus protein helps build strong muscles, which boosts metabolism.

So add clean protein to everything! A sneaky way to add protein to smoothies is to…

blackbean choclate smoothie

wait for it…

add black beans.  Sounds gross, I know, but ain’t nuthin’ gross about this tasty concoction! The beans not only add protein, but also create a smooth, thick creamy texture you are sure to love.

And as always, throw in some greens to make it a well-balanced meal!

black beans

Portions are approximate, so less water if you prefer a thicker smoothie.

In blender combine:

~3/4  cup milk (I use hemp but almond, coconut, rice, soy or cow’s milk work too)

~1/2 cup filtered water

~1/3 cup black beans (preferable cooked, but fine uncooked, from a can, rinsed and strained)

2 Tbsp cacao (coco powder)

1 Tbsp maple syrup (honey or sweetener of your choice would work too)

1 banana, frozen (you could use a raw banana + 3 cubes ice instead if you don’t store peeled frozen bananas in your freezer)

3 dashes cinnamon

Optional de-veined chard leaf or handful of spinach

[photo from nutmegnotebook.com]

RECIPE: Cocoa Nib Banana Pops

Simple, stylish, satisfying dessert. These frozen treats will curb any ice cream inkling!

Healthy enough to have as a snack. Fewer grams a sugar than a LaraBar and full of flavor!

YOU WILL NEED:

2 bananas

~ 1/2 cup almond butter

~ 1/2 cup cocoa nibs (could use chocolate chips if you are feeling naughty or coco powder with a dash of cayenne if you’re feeling spicy)

flat wooden skewers or popsicle sticks

piece of parchment paper

small flat bowl or plate

knife for spreading nut butter

a freezer or fridge

Banana Nibs2INSTRUCTIONS:

Peel 2 bananas and break in half.

Stab flat end of bananas with sticks

Banana Nibs1

Quickly* Smear nut butter around each banana (does not have to be uniform)

Quickly* Roll each banana in cocoa nibs (does not need to be uniform)

Place on parchment paper and place in freezer for 10-15 minutes.

Store in fridge or freezer depending on how cool you are (or your texture preference.)

*If you get too in to the smearing and rolling, your banana will fall off the stick

Banana Nibs3