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: Greens & Beans Salad

Need a protein-packed, vivacious, vitamin-rich, super-easy salad?

Have I got the one for you! In less time than it takes you to remove your eye make-up, you can whip up this healthy dish!

INGREDIENTS:

4 cups organic mixed greens, spinach and arugula (or greens of your choice)

1 avocado, diced

1 can organic garbanzo beans, rinsed and strained

1 can organic black beans,  rinsed and strained

1/4 red onion, diced (optional)

1/4 cup pumpkin seeds or sunflower seeds (optional)

Combine all of the above together and then drizzle with your favorite dressing. Or try this delish dressing

Put a bird on it (egg or chicken), or roll it in a wrap.

Make a large bowl to scoop from all week!

Arugula, Bean and Avocado Salad

RECIPE: Cauliflower Frittata

Ready for a brilliant brunch idea or a healthy grab & go snack to stock the fridge?  Cauliflower Frittatas are vegetarian, gluten-free, protein packed and simply scrumptious.  Easy to make and easy to store.  Eat these instead of high sugar protein or breakfast ‘bars’!

INGREDIENTS:

1 Head Cauliflower

2 eggs, from a farm not a factory

1/4 cup parmesan cheese

4-6 basil leaves, chopped

Sea salt and pepper to taste

Crushed red pepper flakes (optional)

Cauliflower fritatta2

INSTRUCTIONS:

Preheat over to 350

1. Boil a head of cauliflower until soft (~5 minutes); strain and chop cauliflower on a towel, which can then be used to soak up extra moisture.

Cauliflower fritatta3

2. While cauliflower is boiling, in a medium-sized bowl whisk farm fresh eggs, parmesan, basil, salt & pepper (and optional) crushed red pepper; add a splash (~1-2 Tbsp filtered water) and whisk until thoroughly mixed

3. Add in cauliflower to mixture and pour evenly in to 12 muffin pan slots.

4. Cook for ~10-15 minutes, until desired crisping/browning

5. Serve right away or store in the fridge for up to 5 days

Cauliflower fritatta4