Category: Breakfast

Pumpkin Muffins--gluten and dairy free!

7/17/2015

Prep time:
10 minutes

Prep notes:
Preheat oven to 375 degrees

Cooking time:
25 minutes

Yields:
12 people

Ingredients:

•          1 1/2 cups almond flour
•          ¾ cup canned pure pumpkin
•          3 large eggs
•          1 tsp. baking powder (gluten free)
•          1 tsp. baking soda (gluten free)
•          ½ tsp. ground cinnamon
•          1 1/2 tsp. pumpkin pie spice* (see below)
•          1/8 tsp. sea salt
•          ¼ cup raw honey
•          2 tsp. almond butter
•          1 tbsp. sliced almonds
•          ½ tsp. melted coconut oil

Directions:
Line muffin tin and pour batter into 12 muffin cups.
Mix all ingredients and pour evenly into muffin pan.
Bake for 25 minutes on the middle rack.
Sprinkle sliced almonds on top immediately after taking them out of oven.

Makes 12 muffins

Notes:
*To make your own pumpkin spice: (makes 1 teaspoon)

1. Measure 1/2 teaspoon of cinnamon into a small bowl or cup.
2. Add 1/4 teaspoon of ground ginger.
3. Add 1/8 teaspoon of ground allspice or ground cloves.
4. Add 1/8 teaspoon of ground nutmeg.
5. Stir to blend.

- See more at: http://www.theliveandbewellcoach.com/pumpkin-muffins-gluten-and-dairy-free#sthash.fb3x9APr.dpuf

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Pumpkin Pie Oatmeal

7/17/2015

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Prep time:
5 minutes

Prep notes:
may be started the night before--see below italicized tips

Cooking time:
20 minutes

Yields:
1 people

Ingredients:
1 cup water
pinch of salt
1/2 cup old-fashioned oats (*or steel-cut or substitutions below)
1/2 cup canned pumpkin + 1 tsp pumpkin pie spice (*see variation)
1/2 tsp vanilla extract (or almond)

Directions:
Place the water and salt in a saucepan.

Bring to a boil.

Add the oats.

Cook until most of the water is absorbed.

Add the remaining ingredients.

Mix well.

Continue cooking until the oats are done.

For a faster breakfast in the morning, start preparation the night before: boil the water and salt in a saucepan. turn off the heat and add the stell-cut oats. Cover the saucepan and leave overnight. In the morning, add the remaining ingredients and cook until the oats are done.

Notes:
*Use the following substitutions to enhance/alter your recipe. Have FUN!

-Instead of oats, you may substitute quinoa, millet, buckwheat, amaranth, barley or oat groats

-Adding fruit, in any combination, works well with this recipe.

-Applesauce + cinnamon may be substituted for the pumpkin + pumpkin pie spice

-Almond extract may be substituted for vanilla, depending on personal preference.

-Add slivered almonds or chopped walnuts if you like.

- See more at: http://www.theliveandbewellcoach.com/pumpkin-pie-oatmeal-1#sthash.Ahj5tY89.dpuf

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Healthy Quinoa Breakfast Bake

7/17/2015

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Prep time:
10 minutes

Prep notes:
Preheat oven to 350 degrees; lightly grease square or rectangular pyrex dish

Cooking time:
60 minutes

Yields:
6 people

Ingredients:
1 cup uncooked quinoa
2 tsp cinnamon
1/2 tsp allspice, if desired (if not, add a bit more cinnamon)
2 eggs
2 cups almond milk
1/4 cup maple syrup or coconut nectar (I use a mix of both)
1 1/2 cups frozen berries
1 apple/pear or a mixture of both--core and chop into cubes
1/2 cup nuts (either sprinkle cashew pieces on top or coarsely chop walnuts)*
sprinkle of cinnamon and coconut sugar*

*nuts and coconut sugar sprinkles are optional

Directions:
Preheat oven to 350; Lightly grease pyrex pan (square for thicker, rectangular for thinner)

Stir together uncooked quinoa, cinnamon and allspice to coat quinoa; pour over bottom of pan

In same bowl, beat eggs until fully mixed. Whisk in the almond milk and maple/ coconut syrup. Beat to combine.

Scatter berries, apple and/or pear pieces and nuts (if using).

Pour egg and almond milk mixture over top of the fruit and quinoa, lightly stirring to partially submerge the fruit. The fruit mixture will cook the quinoa to create a very soft texture on the inside, while creating a lightly crunchy crust on the outside!) Sprinkle with cinnamon and a touch of coconut sugar, if desired. Bake for one hour, or until casserole is mostly set with only a small amount of liquid left.Serve warm, and refrigerate.
- See more at: http://www.theliveandbewellcoach.com/healthy-quinoa-breakfast-bake#sthash.5Sx8lCDt.dpuf

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Morning Kasha

7/17/2015

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Prep time:
5 minutes

Prep notes:

Cooking time:
2 minutes

Yields:
1 people

Ingredients:
1 cup cooked kasha
1 apple, diced
2 tablespoons almond or cashew butter
2 tablespoons water (use more if needed)
1 teaspoon cinnamon
Maple syrup

Directions:

Place kasha in a steamer over boiling water. Steam until warm.
Combine warm kasha and apple in a breakfast bowl.
In a separate bowl mix nut butter with 2 tablespoons of water.
Blend with fork until creamy like a sauce. If needed add a bit more water. Mixture should not be too runny.
Pour peanut sauce over kasha and apples and mix well.
Sprinkle with cinnamon and drizzle with maple syrup.

Notes:

Make kasha for dinner instead and use the leftovers for breakfast.
Kasha keeps well with a splash of olive oil in the fridge for 3-4 days.

- See more at: http://www.theliveandbewellcoach.com/morning-kasha#sthash.PSd98H0f.dpuf

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Easy Homemade Granola

7/17/2015

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Prep time:
5 minutes

Prep notes:

Cooking time:
15 minutes

Yields:
3 people

Ingredients:
2 cups rolled oats
1/2 cup slivered almonds
1/2 cup dried shredded coconut
1/4 cup crystallized ginger
1/4 cup coconut oil
1/4 cup maple syrup

Directions:

Preheat oven to 350 degrees.
Combine all ingredients into a large bowl.
Spread mixture in a thin layer on a cookie sheet.
Bake for 5 minutes and then stir with a spatula.
Bake another 5 minutes and then stir again.
Keep baking for about 15 minutes total until golden brown all over.
Eat immediately or cool for about 10 minutes prior to serving.

Notes:

Double this recipe and store it in an airtight container in the pantry. Enjoy it with milk or yogurt all week.

- See more at: http://www.theliveandbewellcoach.com/easy-homemade-granola#sthash.Wfrlc91A.dpuf

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As a mother of four/coach/queen of the last minute food prep, I am always asked for healthy recipes. To be honest, when I cook, I rarely measure. I love to cook (and teach) by intuition. Begrudgingly (and since this is more about you than me), I have provided some actual recipes; think of them as guides. I hope you join me for some intuitive cooking sessions (available by request) to learn how to PLAY with your FOOD and put the FUN in cooking! In the meantime, check out the categories below. Bon appetit!
Warmly,
jani

Pumpkin Muffins--gluten and dairy free!

Pumpkin Pie Oatmeal

Healthy Quinoa Breakfast Bake

Morning Kasha

Easy Homemade Granola

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