Sweet Potato Applesauce Muffins

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Adapted from the Oatmeal Artist http://theoatmealartist.blogspot.ca/2012/10/sweet-potato-oatmeal-muffins.html?m=1  Sweet potatoes are high in fiber and vitamin A. Applesauce replaces some of the maple syrup. These are also egg-free. Pair these muffins with some non-fat Greek yogurt and fruit for a healthy breakfast.

1 c. pureed cooked sweet potato

2 T. oil

2/3 c. milk

1/4 c. plus 2 T. water

1/4 c. applesauce

1/4 c. maple syrup

2 tsp. vanilla

1 c. oat bran

1 c. oat flour (I pulsed oatmeal into a flour like consistency)

2 T. flour (gluten free or regular)

2 – 3 tsp cinnamon

1/2 tsp. salt

1 tsp. baking soda

1/2 tsp. baking powder

Mix liquid ingredients together in small bowl.  Mix dry ingredients in large bowl.  Add liquid to dry, mix well.  Drop into muffin tin cups that have been sprayed with non stick spray. Bake at 350 for 20 minutes. Makes 12 muffins.

 

Baked Energy Bites

granolabars_04 granolabars_08

Also known as granola bars. These have been adapted by myself to make a lower-fat, lower sugar version of a recipe from Julie Van Rosendaal.

1 3/4 c. oats (I used quick-cooking)
1/3 c. packed brown sugar
1/3 c. white flour
pinch salt
shake of cinnamon
1 c. nuts of your choice
1 c. dried fruit of your choice
1/4 c. chia seeds
1/4 c. hemp hearts
1/3 c. canola oil
1/3 c. unsweetened applesauce
1/3 c. plain, non-fat yogurt
1 egg
2 tsp. vanilla

Preheat oven to 350. Spray an 8 x 8 pan with cooking spray. In a large bowl combine oats,sugar, flour, salt, cinnamon, nuts, dried fruit, chia seeds and hemp hearts. Mix well. In small bowl, whisk together oil, applesauce, yogurt, egg, and vanilla. Add to dry ingredients, mix well. Place in pan and spread evenly. Bake at 350 approximately 27 minutes. Cool in pan on wire rack then cut up to size you desire. **Can easily be made gluten free by using a GF flour in place of the white flour.

Amazing High Protein Breakfast Bowl

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So versatile, so good

1 kiwi, chopped

1 small banana, sliced

1/3 c. oats

1/4 – 1/3 c. milk

3/4 c. plain 0% Greek yogurt

1/2 T. each chia seeds, hemp hearts, and ground flax

(Can add 1 T. honey or other sweetener to sweeten if desired)

Slice fruit into bowl, add remainder of ingredients.  Stir and enjoy! Serves one.

 

Notes:  Any combination of fruit can be used.

Can be adapted as follows:

Gluten free oats can be used to make this gluten free.

Non dairy yogurt can be used to make this dairy free.

To make low FODMAP use lactose-free yogurt,  appropriate low FODMAP fruits  and sugar or maple syrup instead of honey.

29 grams protein.

Oatmeal, Nut and Fruit Balls

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Oatmeal ball (or bar) with nuts, fruits, chia seeds and hemp hearts. No added sugar or salt. Gluten free.

This is labour and time intensive (took me about an hour, excluding cutting the bars up). You will use a lot of muscles stirring the wet and dry ingredients together. To avoid a pain flare:  I would suggest using a heavy duty mixer to incorporate the wet ingredients into the dry. Or enlist someone else’s help. My husband cut the bars up for me and his hands hurt afterwards!  However, given the cost of similar bars in the store ($3.00 and up) it is worth it.

Dry Ingredients

3 1/2 cups oatmeal (oats)

1/3 c. chia seeds

¼ c. ground flaxseed

½ c. hemp hearts

½ cup Nuts (I used walnuts)

½ cup dried Apricots

½ c. raisins

Wet ingredients

1 medium Apple, chopped

200 g dates, pitted and chopped

½ cup natural Peanut butter

½ cup vegetable oil

1/3 cup plain 0% fat yogurt

Mix dry ingredients in large bowl. Place dates in water on stove and cook until mushy. Puree.  Puree apple in water. Combine dates, apple, oil, peanut butter & yogurt in small bowl. Mix into dry. Mix well. Using a one ounce measuring scoop, scoop out the mixture and roll each scoop into small balls. Alternative, place entire mixture into 9 x 9 pan. Refrigerate. When cool, cut into bars.  Wrap each ball / bar individually in saran wrap. Keep balls refrigerated until use as the balls lose their shape when warm.  A great snack or have one for breakfast with some fresh fruit and non fat Greek yogurt!

High Protein Waffles

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These are amazing. We made these on the weekend. I don’t know the source for the recipe – a friend emailed it to me. These are so good, you almost don’t need any syrup or butter on them!  This makes a huge recipe; we halved it and still ended up with about 10 waffles.

4 tsps. baking powder

1 1/2 c. whole wheat flour

3 c . old-fashioned (large flake) oats

1/4 c. plus 2 T. sugar

1 tsp. each salt and cinnamon

4 large eggs

3/4 c. vegetable oil

1 c. high fat Greek vanilla or plain yogurt

2 c. milk

Mix together in a large bowl until smooth, using a hand mixer or whisk. Ensure the baking powder is covered by the flour and oats so as not to premature activate it. Let stand 5 minutes.  Preheat the waffle maker to medium-high. Place about one cup of waffle mixture in centre of waffle maker and using a heat proof spatula, spread mixture over the entire waffle maker.

Baked Eggs

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2 cups broccoli florets, lightly steamed

2 -3 green onions

5 eggs

1/4 c. milk

salt, pepper, dried dillweed, spice blends (all to taste)

1 c. shredded cheddar cheese
Preheat oven to 400.  Spray a 9 x 9 glass pan with cooking spray.  Scatter broccoli florets and green onions on the bottom of the pan.  Beat eggs, milk, salt, pepper together in a small bowl. Pour over vegetables.  Sprinkle cheese over mixture. Bake at 400 for about 30 minutes or until set. Serve with fruit salad, toast and hash browns (for breakfast) or a green salad and bread for lunch or supper.  Very versatile, any combination of vegetables can be used. About 4 servings.

Pumpkin Pie Oatmeal

I have been having this for breakfast every day for two weeks now and I’m still not sick of it. Mind you, I ♥ oatmeal and eat it every day.

Combine in large bowl

1 1/8 c. water

1/2 c. large flake oatmeal

dash salt

Microwave on oatmeal setting in microwave (or about 3 minutes on high, until oatmeal is set).

Add:

1/8th c. canned pumpkin (not pumpkin pie filling)

1 T. brown sugar

1/2 T. coconut oil

1/8th c. chopped walnuts

dash each of cinnamon and vanilla

Stir together until coconut oil is melted. Serve with milk or dairy-free milk.  Serves one.

Fast and Fabulous Vegetable Frittata

I don’t do omelets, but I make a mean frittata.

image from femaleflare.com
image from femaleflare.com

8 large eggs

3/4 c. milk

3/4 c. cheese, shredded

salt, pepper, spice mix (to taste)

2 c. chopped broccoli

1/2 c. chopped pepper

3/4 c. chopped mushrooms

Grease large frying pan. Place broccoli and pepper in it with 1/4 c. water and simmer on medium-low heat for 5 minutes or until tender-crisp.  Meantime, mix eggs, milk, cheese,  mushrooms, salt, pepper and spices in a large bowl.  Add to vegetables in frying pan. Cook over medium heat until eggs are almost set, about 8 minutes.  Turn off heat and leave on burner another 8 minutes until eggs are completely set. Serves 4 – 6. Good with a crusty bread and some fruit and perfect for any meal.

Breakfast Scramble

Lately I have been enjoying breakfast scrambles. I take a few of those small potatoes and steam them in my vegetable steamer until fork tender. After they are cool enough to handle, I slice them into a frying pan that has a small amount of oil in it. Heat this pan on the stove on medium heat and fry the spuds until they are brown. I have also added a few sliced green onions to the skillet with the taters. While that is happening, crack an egg into a small bowl and beat with a fork. Add to the pan and scramble until cooked. Season with salt, pepper and your favorite spice blend. I also like to grate a little cheese on top. Enjoy!

Tropical Oats (Oatmeal with Banana, Mango and Coconut)

2 c. water

1/2 c. steel cut oats*

Bring water to a boil.  Add oats. Reduce heat to a simmer and cook until oats are thickened (about 20 – 30 minutes).

Add to the pot and combine:

1/2 c. dried coconut flakes

6 pieces of dried mango, roughly chopped

2 T. brown sugar

1 banana, sliced

1/2 tsp. vanilla

Serves two.  Serve with milk or milk substitute.

*Large flake oats can also be used – increase oats to 1 c. and cook until thickened.