Breakfast

Low GI Blueberry Muffins

1 cup old fashioned oats, processed into flour

1/2 cup old fashioned oats

1/2 cup whole wheat flour

2 t baking powder

1/2 t salt

1/2 t cinnamon

1/2 cup sugar

1 cup fresh blueberries

1 cup fat free milk or almond milk

1 egg plus 1 egg white

1 t vanilla

2 t olive oil

  1. Preheat oven to 400 and spray muffin pan with nonstick spray.
  2. In a large bowl, combine oat flour, oats, whole wheat flour, baking powder, salt cinnamon, and sugar and stir together.
  3. In a second bowl lightly beat eggs. Add milk, vanilla, and oil and mix well.
  4. Add the milk mixture to the flour into the dry mixture and stir together. Mixture will be quite loose, but will bake up fine.
  5. Fill the muffin cups 3/4 full. Bake for 15-17 minute.

Vegan Apple Cinnamon Muffins

1 T chia seeds
3 T water
2 cups whole wheat flour
1/2 cup brown sugar
2 teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
1 cup cinnamon applesauce
1/2 cup olive oil

Heat oven to 375 degrees.
Mix chia seeds and water and set aside.
Spray muffin tins with nonstick spray.
Mix flour, sugar, baking powder, cinnamon, and salt in a bowl.
Mix in chia mixture, applesauce and olive oil.
Evenly scoop mixture into muffin pans.
Bake for 18 to 20 minutes. Test to see if toothpick comes out clean.

Whole Wheat Apple Chia Muffins

3/4 cup packed brown sugar
1 T teaspoon ground cinnamon
2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup olive oil
2 T chia seeds
6 T water
2 shredded apples, skin on
¾ c almond milk

Preheat the oven to 400 degrees F.

In a small bowl, mix together chia seeds and water. Let set to gel (about 5 minutes).

Shred the apples into a bowl.

In a medium bowl, whisk together the flour, baking soda and salt.

In a large bowl, whisk the sugar and the oil until combined. Stir in the chia gel and shredded apples.

Whisk in the flour mixture in two batches, alternating with the almond. Whisk just until combined.

Pour the batter into the prepared muffin pan. Bake until a wooden pick inserted in center of one of the muffins comes out clean, 20 to 25 minutes.

Whole Wheat Lemon Chia Seed Breakfast Muffins

Ingredients:

2 T chia seeds
6 T water
2 cups whole wheat flour
1 tsp baking powder
½ tsp salt
¼ tsp baking soda
½ cup nonfat plain Greek yogurt
½ cup almond milk
¼ cup lemon juice
½ cup honey
½ cup olive oil

Directions:

– Preheat oven to 350

– In a small bowl, mix chia seeds and water. Let stand while you prepare the rest of the batter.

– In a large bowl, whisk together flour, baking powder, salt, and baking soda.

– In a medium bowl, mix together yogurt, milk, lemon juice, and honey.

– Once chia seeds are slightly congealed (this takes about 5 minutes) whisk in to the wet ingredients.

– Make a well in the dry ingredients and pour in the wet. Whisk together just until combined.

– Scoop into greased muffin tins with a ¼ cup measure. Makes 18 muffins.

– Bake at 350 for 20 minutes, or until toothpick in center comes out clear.

Nutrition Information for 1 muffin:
Screen Shot 2015-06-28 at 4.14.59 PM

High Protein Vegan Banana Breakfast Muffins

Ingredients:

1 T chia seeds
3 T water
3 large, ripe bananas
1/2 cup agave syrup (or honey for non-vegan)
1teaspoon baking soda
1teaspoon baking powder
1 cups spelt flour
½ C all purpose flour
1⁄3cup olive oil
1⁄2teaspoon salt

Directions:

Mix chia seeds and water and set aside for 10 minutes.
Mash bananas, add syrup and the slightly beaten egg.
Stir in olive oil.
Stir in dry ingredients.
Spoon into greased muffin tins.
Bake 20 minutes at 360 degrees.

No-Bake Honey Peanut Butter Protein Bites

An easy weekday grab-and-go breakfast.Screen Shot 2015-02-16 at 10.53.19 AM

Ingredients:

1 C old fashioned oats
2/3 C coconut flakes
1/2 C natural peanut butter
1/4 C flax meal
1/4 C chia seeds
1/4 C chocolate chips
1/4 C clover honey

Directions:

Stir all ingredients together until well mixed.
Refrigerate for about 1 hour.
Remove from refrigerator and form into 1-inch balls (about 20).
Store in refrigerator in an air-tight container.

Vegan Blueberry Breakfast Muffins

Screen Shot 2015-02-02 at 12.39.29 PMHigh fiber, high protein blueberry muffins.

Ingredients:

2 T chia seeds
6 T water
1 cup All-Purpose Flour
1 Cup spelt flour
1/2 cup agave syrup (or honey for non-vegan)
3 teaspoons baking powder
1/2 teaspoon salt
1 C cashew or almond milk
6 tablespoons olive oil
1 teaspoon vanilla extract
3/4 cup blueberries

Directions:

Mix chia seeds and water and let stand for 10 minutes.
Preheat oven to 400.
Mix all other ingredients, minus blueberries.
Spray 12 muffin tins and fill 2/3 full with batter.
Top each with 1 T of blueberries.
Top off with remaining batter.

Bake at 400 for 19 mins.

Protein Rich Vegan Blueberry Breakfast Bars

Ingredients
2¼ c. Old Fashioned oatmeal
1 c. spelt flour
1¼ c. flour
1½ c. brown sugar
1 c coconut oil
1 1/2 tsp. baking soda
1/2 tsp. salt
3 c. fresh or frozen blueberries
1/2 c. chia seeds
1/4 c. sugar
1 Tbsp. corn starch

Directions
Preheat oven to 350 degrees.
In a mixing bowl combine the oatmeal, flours, brown sugar, soda and salt.
Melt the coconut oil and pour over the oatmeal mixture. Mix until incorporated and crumbly.
Press 3/4 of the oatmeal mixture into a 9×13 pan, saving the other ⅓ for the topping.
In a separate bowl, combine the blueberries, chia seeds, sugar and corn starch. Mix until the blueberries are evenly coated.
Pour over the bottom crust.
Crumble the remaining oatmeal mixture over the blueberries. Bake at 350 for 20-25 minutes or until golden brown.
Remove from the oven and let cool completely before cutting.

Sausage and Sweet Potato Breakfast Casserole

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I created this recipe to try to sneak more protein into my breakfast. It is Paleo (though I am not). It is also gluten free, 21 Day Fix friendly, and Clean Eating friendly, though I am not strictly and of those things either. I am just trying to eat better and be healthy while eating food that tastes delicious (which this does)!

Ingredients:

  • 1 lb turkey sausage, browned
  • 2 cups cubed, cooked sweet potato
  • 2 cups baby spinach, chopped with steps removed
  • 8 large eggs
  • 1 teaspoon dried sage
  • 1 teaspoon salt
  • 1 teaspoon coconut oil, for greasing pans

Directions:

Brown the sausage in a skillet.

You can cook the sweet potato any way you’d like. I microwaved mine for about 5 minutes to soften them enough to chop. They would probably be even better roasted in the oven, but I didn’t have time for that today.

In a large bowl, lightly whisk the eggs with the sage and sale.

Stir in the chopped spinach and the cooked sausage.

Gently add the sweet potato.

Grease a 9 in pie plate with coconut oil, and pour in the egg.

Bake at 375 for 30 minutes or until eggs are set.  Cut into 4 equal sized pieces.

Servings: 4

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