Category Archives: Good Morning Sunshine

Protein Pancakes

Pancakes with fresh blueberries and honey

These are a little high in sugar if you use Maple syrup to top them off, but they are a great gluten-free alternative to regular pancakes and super easy to make! Hint: leave off the syrup and mash up some seasonal berries to garnish!

2 eggs
1 banana
1/4 cup gluten free Oat Flour

Directions: Blend with an immersion blender and cook on the stovetop just like regular pancakes!

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Breakfast Muffins – Oatmeal on the go!

I see you everyday and you are busy! You’ve got work, appointments, kids, your days are a blur of getting things done, and on top of everything, you’re trying to eat right. It’s hard to balance your good health when you don’t have time to put together a healthy meal, much less sit down and eat it. Oatmeal is such a great staple in your healthy diet, but who has time to cook steel cut oats in the morning?

 I’m busy too, so here’s my solution, for both of us. I found this recipe on Pinterest  from Sugar Free Mom and with a little tweaking I’ve been able to increase the quality of the added sugar. Remember, even if you use honey, you’re still adding a sugar without fiber. But with 100% Raw Organic Honey, you’re getting some beneficial antioxidants as well as a natural antibiotic that won’t wreak havoc on your immune system.

Gluten Free, low in sugar, simply delicious

Gluten Free, low in sugar, simply delicious

UPDATED 2/20/2015: The very definition of Serendipity is: an aptitude for making desirable discoveries by accident. Well I made a batch of these babies yesterday and it was Serendipitous indeed.

To start with, I decided to try going down to only 1/4 cup of honey. That took it from 90g to 68g for the whole recipe, and I’d be willing to go down even further. I’ve reduced it before and it didn’t seem to be a detriment. The raw organic honey has a sweeter taste so I believed this was a win. The batter was slightly thicker than usual and I put only 1/2 cup in each one so I was slightly confused, but Cooking is therapeutic for me so I don’t get too analytical…until I have the result. After they’d been in the oven a good 5 minutes, it hit me. I forgot the Applesauce. Well I broke into a sweat for a minute; I scrambled to make a list of ingredients I would need to get at the store, in order to make a second batch. Then I took a breath and put it into the hands of the Kitchen Powers that Be.

I really couldn’t contain my excitement when they turned out really, really good. Passed 4 taste tests so I was thrilled because the Applesauce, though unsweetened, still contained 11g per serving of sugars, which kind of pushed these over the top for me. That was a total of 66g for the whole recipe. Cut. Gone. Buh-Bye! And they were still yummy! I served it warm with at Tblsp (maybe a tad more…it’s a big muffin!) of Grass Fed Butter and it reminded me of sitting in Gramma’s kitchen when I was a kid. She’d sit me on a stool and tell me how to cook. Whatever she made always tasted amazing. That’s what it tasted like, Gramma’s house.

That makes this an official Sugar Shaker recipe. Original Recipe: 253g  Sugar Shaker Recipe: 102g. That’s 151g of Sugar Shaken for this recipe.

Ingredients

2 Eggs
1 Tsp. Vanilla Extract
1 Large Banana or 2 Medium
2 Tbsp of 100% Raw Organic Honey
1/4 Cup Coconut oil
2.5 cups Organic Rolled Oats
2.5 cups Organic Oat Flour
2 Tbsp Ground Flaxseed
3 Tbsp Cinnamon
3 tsp Baking Powder
1 tsp Sea Salt
1 Can Organic Coconut Milk
2 Cups of Blueberries. Can substitute cranberries or Raspberries (or go crazy and mix your berries.) I prefer the blueberries because of their nutrient density. More bang for your buck.

I’m not a food blogger so I’ll keep this as simple as possible. Mix all the wet ingredients EXCEPT the milk, with an immersion blender. Mix all the dry ingredients with a mixer. Pour the wet ingredients in with the dry ingredients in the mixer,then add the milk. When it’s all blended, gently fold in the berries.

I use the large muffin pans so I get 12 meal size muffins. Grease the pan with coconut oil and add 3/4 cup of the oatmeal mixture in each. Bake at 350 degrees for about 35 minutes or until brown around the edges and a toothpick come out clean.

Perfect to grab and take with you. If you have a big family, you can use the smaller muffin tins. You should get about 18 muffins.

These take about 15 minutes to throw together. 35 minutes to bake. Less bake time for the smaller tins. Use a toothpick to determine if they’re done in the middle. Bon Appétit!

 

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