Category: Breakfasts

Nut and Seed Bars (dairy-free, gluten-free, sugar-free)

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1 cup coconut (unsweetened)
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup chopped almonds
1/2 cup chopped pecans
1/4 cup sesame seeds
1/4 cup chia seeds
1/4 tsp salt

1 teaspoon vanilla
1/2 cup honey, warmed for easier mixing

  1. Mix the nuts, seeds and salt together.
  2. Stir in the vanilla and honey.
  3. Place a piece of parchment in an 8″ x 8″ pan. (Cut slits in the corners to get it to go up the sides nicely.)
  4. Pour the nut and seed mixture into the pan and press it down firmly with a spoon.
  5. Bake at 325 for 40-55 minutes. (Start checking them at 45 minutes, but you want to cook them until they’re slightly golden.)
  6. Optional: Melt dark chocolate and spread on top.

Every time I make this, I change the recipe a bit and it always turns out. Try any nuts or seeds (or similar ingredients) you like.

Copycat Crunch Wrap Supreme

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Crunch-Wrap-Supreme4 large tortillas

1 cup cooked brown rice
1 15-ounce can black beans, rinsed and drained
1 cup nacho cheese sauce (can substitute store-bought)
2 jalapeños, diced
2 avocados, chopped into bite sized pieces
1 cup grape tomatoes, diced
2 green onions, sliced

4 small tortillas

  1. Lay the large tortillas on four plates.
  2. Layer the ingredients onto the tortillas, dividing them evenly between the four.
  3. Heat a non-stick pan to medium-low.
  4. One at a time. lay a small tortilla on top of the ingredients (in the centre) of a large tortilla. Fold the tortilla around the ingredients in a circular motion to enclose the filling. It’s a bit tricky the first time, but you’ll get the hang of it. (See image below.)
  5. Carefully, place it (folded side down) into the pan. As it cooks, it will seal the folds together.
  6. Cook for about 7 minutes, until golden. Gently flip and cook another 7 minutes.
  7. Serve with whatever dipping sauces you like (extra cheese sauce, sour cream, guacamole, salsa).

Crunch-Wrap-Supreme-Wrapping

Quiche

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1 pie crust*
2 cups chopped veggies of your choice (roasted red pepper, fried mushroom, onion, spinach, hot peppers, corn…)
1/2 cup Bacon bits (optional)
5 eggs
¾ cup milk
Salt and pepper
1 cup cheese (of your choice)

  1. Put the veggies and bacon in the bottom of the pie crust.
  2. Mix together the other ingredients (except the cheese) and pour into the pie crust.
  3. Sprinkle the cheese on top.
  4. Bake at 375 degrees for 40 minutes.

* Feel free to cheat and use a store-bought pie crust. Or make it without the crust and call it a frittata.

Oatmeal Pancakes

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2 cups oats
2 cups buttermilk or plain yogurt
2 large eggs
2 Tbsp oil
½ cup flour*
½ tsp cinnamon
2 Tbsp sugar
1 tsp baking soda
1 tsp baking powder
½ tsp salt

  1. Combine the oats and buttermilk or yogurt in a bowl and refrigerate overnight.

  2. Add eggs and oil.

  3. Mix remaining ingredients together, and then add into the wet ingredients. If the batter is too thick, you can add a bit of milk.

  4. Heat frying pan, with a little oil, to medium-low heat.

  5. Pour enough batter to make a pancake into the pan. If necessary, spread the batter out a bit. Watch for the tops to bubble. Turn the pancakes and cook until golden on the second side.

  6. Serve hot, with butter and maple syrup.

* To make gluten-free version, substitute a gluten-free flour.

Energy Bars (dairy-free, gluten-free, sugar-free)

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½ cup peanut butter (or almond butter)
2 Tbsp coconut oil
1 tsp pure vanilla extract
¼ cup cocoa
5 large, pitted dates
¼ cup raisins (or dried cranberries)

¾ cup raw pecan halves
¾ cup raw cashews
¾ cup raw almonds
¼ cup shredded, unsweetened coconut

Honey (to taste if desired)

  1. Put the first six ingredients into the food processor and blend until smooth.
  2. Add the nuts and coconut and pulse until it reaches a desired consistency.
  3. Taste the mixture and add honey if you want it sweeter. (You can also add more peanut butter if it’s not binding well enough.)
  4. Press into an 8” x 8” pan. Chill and then cut into squares.

Suggestion: Feel free to experiment with different ingredients in this recipe, such as oat bran, chia seeds, sesame seeds, wheat germ, flax seeds, psyllium husk, chocolate chips… I make it differently each time!

Popeye muffins on a plate

Popeye Muffins (Sweet Spinach Muffins)

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Popeye muffins on a plate

2 cups whole wheat flour
2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/2 teaspoon cinnamon

6 oz spinach (about 10 cups of torn raw leaves)

3/4 cup milk
1/2 cup honey
1 large banana (over-ripe is best)
1/2 cup butter
1 large egg
1 teaspoon vanilla

  1. Combine all the dry ingredients in a mixing bowl.
  2. Melt the butter. Blend all the wet ingredients (including spinach) in a food processor or blender until completely pureed.
  3. Mix the wet and dry ingredients together (do not over-mix).
  4. Spoon the batter into 12 lined muffin cups.
  5. Bake at 350 for 25 minutes. Cool before serving.

Carrot & zucchini muffins (dairy-free, gluten-free, sugar-free)

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¾ cup pitted dates
¾ cup shredded zucchini
½ cup shredded carrots
3 eggs
½ cup unsweetened apple sauce

2 cups almond flour
1 ½ tsp baking soda
¾ tsp cinnamon
½ tsp nutmeg
¼ tsp sea salt

  1. Place the dates in a bowl of warm water for 10 minutes to soften.
  2. Blend the dates, eggs and apple sauce in a food processor for 30 seconds until smooth.
  3. Mix the almond flour, baking soda, cinnamon, nutmeg and salt in a bowl. Mix in the wet ingredients.
  4. Wrap a paper towel around the veggies and give them a slight squeeze to remove excess moisture and fold them into the batter.
  5. Pour into 12 muffin cups and bake at 350 for 30 minutes.

 

Zucchini Muffins

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Makes two dozen.

3 cups flour
1 tsp salt
1 tsp baking soda
3 tsp cinnamon
¼ tsp baking powder

3 eggs

2 cups sugar
3 tsp vanilla
1 cup oil

3 cups grated zucchini

½ cup walnuts or pecans (optional)

  1. Mix dry ingredients in a large bowl.
  2. Beat eggs until light and fluffy, in another bowl. Add sugar, vanilla and oil. Stir in zucchini and nuts.
  3. Stir zucchini mixture into the dry ingredients. Fill greased muffin tins.
  4. Bake at 350 degrees for 20-30 minutes.

Suggestion:
For chocolate zucchini muffins, add ½ cup cocoa to the dry ingredients in step 1.

Apple Cinnamon Crepes

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Crepes:
1 ½ cups milk
3 eggs
1 cup flour
1 Tbsp oil
4 tsp butter

Crepe Filling:
Apples, peeled/sliced (about five)
Butter (2 Tbsp.)
Sugar (to taste)
Cinnamon (to taste)

Vanilla yogurt

Grated cheddar cheese

  1. Blend eggs and milk with an electric beater.
  2. Add flour and oil and mix until smooth.
  3. Heat frying pan to medium-high heat. Grease lightly with a little butter. Stir batter, then pour 2-3 Tbsp of batter all at once into the pan, swiftly tilting pan in all directions so batter flows over entire surface. After about 30-40 seconds (when surface looks slightly dry), flip the crepe. Cook for about 20 seconds longer.
  4. Fry apples in butter (leave slightly firm). Add sugar and cinnamon.
  5. To serve, place crepe on plate, top with apple filling, sprinkle cheese on top, add yogurt and wrap up.

Makes about 10 crepes.

Carrot Orange Muffins

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½ cup vegetable oil
1 cup sugar* (original recipe had 2 cups)
2 eggs
1 cup carrots, grated
1 orange, peeled, then grated
2 cups whole wheat flour (can substitute all purpose)
½ tsp baking soda
2 tsp baking powder
1 tsp salt
½ cup walnuts or pecans (optional)

  1. Mix together the oil, sugar and eggs. Then stir in the carrots and orange.
  2. Mix together in another bowl the flour, soda, powder and salt. Stir the wet and dry ingredients together. Stir in the nuts last.
  3. Pour into greased muffin tins.
  4. Bake at 350 degrees for 20-25 minutes. Makes 1 dozen.

* For a sugar-free option, you can replace the sugar with 1 cup of honey, or 2 cups of pureed dates.

If you have a food processor, just grate the carrots in there, and then puree the orange afterwards to save on dishes.