Breakfast Recipes

Peaches and Cream Oatmeal Muffins

This Gluten Free Peaches & Cream Oatmeal Muffins recipe is great for those who are trying to stay away from wheat flour. The oat flour adds a slight nutty flavor, and these muffins end up tasting a lot like sweetened hot oatmeal cereal topped with peaches. Make sure to use fresh peaches or the muffins will end up a little soggy. Enjoy!

-Jodi

 INGREDIENTS 

2 cups oat flour

1/2 cup rolled oats

1 T baking powder

1/2 cup brown sugar

2/3 cup milk

1 tsp vanilla

2 tsp cinnamon

1/2 tsp salt

1 cup fresh peaches, diced

 

DIRECTIONS

Mix flour, oats, baking powder, brown sugar, salt, and cinnamon. Add milk and vanilla- mix until blended. Fold in peaches. Pour into greased muffin tin. Bake for 20-22 minutes in the oven at 400 degrees.

Healthy & Simple Valentine’s Day Dessert

This Healthy & Simple Valentine’s Day Dessert recipe is perfect for sharing with someone special. It is so quick and easy you will be shocked! And it’s delicious! Chocolate, strawberries, and creamy Greek yogurt- who would have thought!

– Jodi

 

Serves 2

Ingredients

1 cup vanilla or honey flavored greek yogurt (I use Greek Gods Honey yogurt because it is rich and creamy.)
2 graham crackers, crushed
2 whole strawberries
shaved chocolate bark (optional)
chocolate syrup for garnish (optional)

 

Directions: 
1. Take crushed graham crackers and divide them evenly onto 2 plates. If you’d like to make the heart shape with the yogurt, read on. If not, skip to #2.

Heart shaped yogurt mold:
You will need a heart-shaped cookie cutter and very thick Greek yogurt in order for the shape to take hold (If Greek Gods Greek yogurt is available you can use this and it will work great). Place the cookie cutter lightly on top of the graham cracker and gently fill with the yogurt (you will use about 1/2 cup. Do not over fill). Run a knife across the top to smooth out the surface. Gently lift up the cookie cutter and remove. Voila! You will have a heart shape left. Sprinkle with desired chocolate topping of choice, and garnish with a strawberry.
2. You absolutely don’t need a heart-shaped yogurt in order to enjoy this simple, yet elegant dessert. Take 1/2 cup yogurt and drop it gently on top of the crushed graham crackers. Sprinkle with desired chocolate topping of choice, and garnish with a strawberry. Repeat with second plate.

 

Enjoy!

 

* to make gluten free, omit the graham crackers.

 

healthy valentines day dessert 2

Light vegetarian frittata with zucchini and tomatoes

Zucchini Frittata

The zucchini Frittata is a light vegetable dish, with a wonderfully fresh taste of basil and thyme. It can be made fairly easily and quickly. This is a low-fat frittata variation, using less egg and dairy than traditional frittata recipes. And above all… it’s a great way to use all that summer zucchini.

-Curt

 

1 tablespoon olive oil
6 green onions, including tops, chopped fine
2 cloves garlic, minced
1 medium size zucchini, halved lengthwise and cut into 1/4 inch slices
1 can diced tomatoes, drained well and extra water pressed out.
1/4 teaspoon each dried basil and thyme,
1/8 teaspoon black pepper
2 large eggs
¼ tsp salt (optional)
1 cup shredded mozzarella cheese

 

PREHEAT: Preheat oven to 350° F.
COOK: In a non-stick 10-inch skillet with an ovenproof handle, heat the olive oil over moderate heat for 1 minute. Add the green onions and cook, uncovered, until soft – about 5 minutes. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper and cook, covered, until the zucchini is just tender – about 3 minutes. In order for the frittata to set well, drain off excess liquid.
MIX: In a small bowl, whisk together the egg and egg white (eggs) and salt; pour into the vegetable mixture in the skillet. With skillet still on stove, slowly stir mixture until egg begins to barely “set”, almost like an omelette. At this point, pull off of stove and sprinkle with cheese.
BAKE: Place the skillet in the oven and bake the frittata, uncovered, until just set – about 3 -5 minutes. Raise the oven temperature to broil and place the skillet in the broiler 5 to 6 inches from the heat; broil for 2 to 3 minutes or until the frittata is golden.
FINISH: Allow to slightly cool. Cut into wedges and serve.

Slow Cooker Wheat Berry Cereal

This is a recipe that my hubby remembers eating as a kid and requests it every so often because it really sits good in your stomach. We tend to eat it more in the winter months because it is a warm cereal, but any time of the year is great. This Wheat Berry Cereal is hearty and filling and good at keeping you satisfied until lunchtime. Wheat berries are full of protein, potassium, folate and fiber. Serve with your favorite whole wheat bread, and top with fresh fruit for a nutrient-rich breakfast.

-Jodi

 

INGREDIENTS

2 cups wheat berries
5 cups water
1/2 tablespoon salt
brown sugar for sprinkling on top (optional)

 

DIRECTIONS

1. Combine all ingredients in slow cooker. Cook on low for 8-10 hrs.
2. Drain wheat berries. Serve in cereal bowl topped with brown sugar and your choice of milk. The cereal is also good topped with fresh fruit. Enjoy!

 

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Moist cornbread recipe with honey and yogurt

Super Moist Cornbread

Cornbread is notoriously crumbly.  My mother’s recipe was the best around because it was so moist.  I have altered her recipe to make it 100% whole grain, while still retaining the yummy moist goodness.  This cornbread is not too sweet and is delicious with a bowl of soup or chili, and is also good with honey or jam and a side of fruit for breakfast.

2 eggs
3 Tbsp honey
1 cup plain nonfat yogurt
2 Tbsp melted butter (optional)
1 cup whole white wheat flour
2/3 cup whole grain cornmeal
2 tsp baking powder
½ tsp baking soda
½ tsp salt
2 Tbsp freshly ground flax seed (optional)

 

MIX: Mix wet ingredients and dry ingredients separately and then carefully stir together, just until evenly moistened.  Pour into a 9×9 pan sprayed with non-stick cooking spray.
BAKE: Bake at 400° F for 18-20 minutes or until golden on top and a toothpick comes out clean.

 

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Vitamin C Boost Green Smoothie

This Vitamin C Boost Green Smoothie recipe rocks the house. Seriously- it’s awesome and a great way to start your morning or give you an added boost in the afternoon.

– Jodi

 

INGREDIENTS:

1 cup soy milk
2 cups kale (frozen works great)
1 orange, peeled and halved
1 banana
1 cup frozen pineapple
1 tbsp flax meal
2 T agave nectar
2 cups ice

 

DIRECTIONS:

Blend ingredients in the order given until smooth. Serve immediately.

 

 

 

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whole grain breakfast crepe recipe with yogurt and fresh fruit

Whole Grain Breakfast Crepes

One might typically think of crepes as a dessert, however, this whole grain version is a wonderful breakfast when filled with fruit and yogurt.  It makes a delicious dessert. Bon matin!

-Jessica

 

CREPES
1 ¼ cup milk
1 cup whole wheat pastry flour
3 eggs
1 tsp butter

 

FILLING:
yogurt
fruit (berries and bananas work well, but choose your favorite!)
powdered sugar (optional)
jam or jelly (optional)

 

BEAT:  Beat the milk, flour, & eggs in a medium bowl until there are no lumps.
COOK:  Place the butter in a medium sized saute pan and heat over medium-high heat.  Swirl the butter until the bottom of the pan is coated.  When the pan is very hot, quickly pour about ¼ cup of the batter into the center of the pan.  Pick up the pan by the handle and tilt it in a circle so as to let the batter coat the bottom of the pan.  It will cook quickly.  When bubbles appear on the surface and the edges of the pancake turn upwards, the pancake is ready to be flipped.  The other side will cook even faster.  It should be just barely golden colored on both sides.  Repeat with the rest of the batter.  It will take some practice to make a beautiful thin, round, and nicely colored crepe.  But even if they don’t look perfect the first time, they will taste wonderful!
FILL:  In a line down the center of each crepe, fill with yogurt & fruit.  Add a little powdered sugar or jam if the yogurt and fruit aren’t sweet enough for your taste.  Roll up and eat!

 

Note:  It is easiest to first cook all the crepes and then to have each person at the table fill their own as they are ready for them.  Also, unfilled crepes reheat well in the microwave if they need to be prepared in advance.

 

 

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Biscuits recipe made with buttermilk and whole wheat

Baking Powder Biscuits

When Cindy and I were first married, she showed me the proper method of making biscuits.  They have since become a favorite of mine.  I love a fresh hot batch of biscuits right out of the oven, served with a wide array of jams, honey and my favorite, apple butter. These biscuits are made with whole grains of course, and can be served with a meal… or are good enough to become the entire meal themselves.

-Curt

1/3 cup butter
1/4 cup cornmeal*
1 1/2 cups whole wheat flour or whole wheat pastry flour
2 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup milk
1/2 cup buttermilk

* Optional: Substitute 1/4 cup whole wheat flour for corn meal.

 

PREHEAT: Heat oven to 450°.
MIX: Cut shortening into flour, baking powder and salt with pastry blender until mixture resembles fine crumbs. Stir in just enough milk so that dough does not stick to sides of bowl and forms a ball.   (Too much milk makes dough g ummy,  not enough makes biscuits dry.)
KNEAD & ROLL: Turn dough onto lightly floured surface.  Gently knead about ten times.  Roll out to about 1/2 inch thick.  Cut with a 2-inch biscuit cutter and place on an ungreased cookie sheet about 1 inch apart.
BAKE: Bake until tops are golden brown, around 10 to 12 minutes.  Remove from oven and immediately take from cookie sheet.
FINISH: Serve with butter, jams, honeys and apple butter.

 

 

Lemon poppy seed muffin with honey recipe

Lemon Poppy Seed Muffins

This is a light, sweet muffin with a tang of lemon.  Grating the peel and using the juice of a fresh lemon gives these muffins a real fresh taste.   I have always been a fan of poppy seeds which gives these a nice texture.  A great muffin for a brunch, a light trip or picnic.

-Curt

2 1/4 cups whole wheat flour
2 tablespoons poppy seeds
2 teaspoons baking powder
1/4 teaspoon salt
1 cup skim milk
1/3 cup honey
2 tablespoons canola or grape seed oil
1 tablespoon grated lemon rind
1 tablespoon fresh lemon juice
1 egg, lightly beaten
Vegetable cooking spray

 

MIX: Combine flour, poppy seeds, baking powder and salt in a large mixing bowl.  In a separate bowl, mix milk, honey, vegetable oil, lemon rind and juice, and egg.  Add to dry ingredients, stirring just until moistened.
BAKE: Divide batter evenly among 12 muffin cups coated with cooking spray.  Bake at 400 ° for 20 – 25 minutes or until golden.  Remove from pans immediately;  let cool on wire rack.

Note: Just barely mix-in ingredients.  Do not over stir… it will make for a tough muffin!

Cranberry orange scone recipe with whole wheat flour

Lemon/Cranberry-Orange Scones

While visiting Arches National Park in Southern Utah, I visited a natural foods cafe called “Honest Ozzies”. There I was able to sample my first baked whole wheat “English Style” scones. I loved them. Since then, I have kept my eyes out for recipes for baked scones and have come up with this wonderful version of a lemon scone. They are wonderful for breakfast or picnics.

-Curt

 

4 cups whole wheat pastry flour
4 teaspoons baking powder
1 ½ teaspoons baking soda
1 teaspoon salt
3 ½ teaspoons grated lemon/orange rind
½ cup cold butter
¼ cup olive oil
1 cup buttermilk (can make buttermilk by mixing 1 cup milk with 1 Tbsp lemon juice and letting it sit for a few min.)
5 tablespoons honey
¼ cup brown sugar + 16 drops stevia (can substitute 1/3 cup brown sugar)
½ cup sliced almonds – placed on top

OPTIONAL: chopped pecans, almonds, raisins, etc.

 

MIX: Measure flour into a large mixing bowl. Mix in baking powder, baking soda, salt and lemon rind. With a pastry cutter, fork or fingers, cut in shortening or butter until the flour resembles fine crumbs. In a separate bowl, add buttermilk, honey or molasses and mix well. Form a well in the center of flour mixture and add wet ingredients and gently stir in. The dough should be quite moist but not so sticky that it can’t be handled. If necessary, add either more flour or milk to get the right consistency.
KNEAD: Place on a lightly floured board and knead gently four or five times taking care not to over work dough. Using a floured rolling pin roll dough out into a 1” round. When almost to desired thinness, sprinkle the sliced almonds evenly onto the dough.  Continue rolling dough out until it is 1” thick.  This will press the almonds into the dough.  Slice into wedges like a pie and place on an ungreased cookie sheet.
BAKE: Bake at 400° F for 12 to 15 minutes or until done. Take care as to not over-bake these.

Multi-grain waffles recipe with buttermilk

Multi Grain Waffles

This is one of my all time favorite recipes. A good waffle iron and a batch of super nutritious multi-grain batter makes for the ultimate breakfast. Great for when guests are over and you want to make something mind blowing. I am showing here how to grind your own flour and the amounts of each grain to exactly make the best mix. If you don’t have a grinder, (very sad) I encourage you to get one. It is one of those things you use over and over. You can buy whole grains (very cheaply) and not be reliant on going to the store.
But, if you don’t, which is okay, get multi-grain flour from the health food stores.

-Curt

 

BASE RECIPE
2 Cups flour
2 Tbls flax seeds
1 Tbls baking powder
1/2 tsp salt

 

WET INGREDIENTS
1 cup buttermilk
1 cup milk
1/4 cup oil
1 egg

 

TOPPINGS
Grape seed oil (instead of butter)
Fresh yogurt
Fresh cut fruits  (banana, peaches, strawberries, blueberries etc.)

 

FLOUR (grind the following)
Wheat (soft white) 2 cups
Oats 1 cup
Kamut 1/2 cup
Rye 1/2 cup
Spelt 1/2 cup
Corn 1/2 cup

 

PREHEAT: waffle iron.
MIX: In a large mixing bowl, add wet ingredients and mix thoroughly. Add dry ingredients to the wet and gently stir in with a whisk.
DO NOT over mix. One of the secrets is to mix quick at first till everything is blended, but then stop. Allow the baking powder to raise the batter without beating it down which happens if you mix when the batter is raising.
COOK: Spray waffle iron with non-stick oil, then gently pour enough to make a good waffle. Serve with pure maple syrup.

 

Note:  We recommend using healthy oils on the waffle instead of artery clogging butter. Try it! It is actually better, and better for you!  We always use grape seed oil as our favorite. It is the best!

tastey coffee cake recipe that is low fat

Coffee Cake

Coffee cakes are perfect for breakfasts, brunches or lazy sunday mornings.  What’s more they’re simple and easy to make.  In comparison with traditional recipes, the nutritional content of this coffee cake recipe has been greatly enhanced.  This cake calls for whole wheat pastry flour which add fiber and nutrients.  We have cut down on the fat content and added honey for the sweetener in the main body of the cake instead of sugar. Perfect for breakfast with a side of yogurt and fruit.

-Jessica

 

CAKE
1 large egg
3/4 cup skim milk
1/2 cup plain lo-fat yogurt
3 Tbsp. vegetable oil
1/3 –  1/2 cup honey (to desired sweetness)
2 cups whole wheat pastry flour
1/2 tsp. salt
4 tsp. baking powder
2 tbsp ground flax meal (optional)

 

TOPPING
2 Tbsp. sugar
1/4 cup finely chopped walnuts or pecans
1/2 tsp. cinnamon

 

PREHEAT: Preheat oven to 400° F.  Coat the inside of an 8-inch square baking pan with nonstick cooking spray.
MIX: In a large mixing bowl, whisk together egg, milk, yogurt, oil and honey.  In a separate bowl, mix baking powder, flour and salt.  Gently mix in dry ingredients into the wet ingredients.  Stir ingredients just to blend.  Do not overmix as doing so will make the cake tough.  Turn the batter into the prepared pan and gently spread batter evenly throughout.
TOPPING: In a small bowl, stir together sugar, walnuts and cinnamon;sprinkle over the batter.
BAKE: Bake for 20 to 25 minutes, or until the top is golden brown and toothpick or knife inserted in the center comes out clean.  Allow to cool in the pan on a rack for 10 minutes so center doesn’t fall in. Cut into squares and serve.

Blender pancakes with fresh wheat recipe

Blender Pancakes

Growing up, this pancake recipe is what my dad always made.  The blender is the master tool.  It is used to grind the wheat, mix the batter and pour the batter onto the griddle.  These pancakes are easy, have minimal cleanup, and the wheat can’t be any more freshly ground than this!

-Jessica

1 ¼ cup milk (or 1/3 cup dry milk powder + 1 ¼ cup water)
1 cup uncooked whole wheat kernels
2 eggs
2 Tbsp oil
1 Tbsp honey
½ tsp salt
1 Tbsp baking powder

 

BLEND:  Blend milk and wheat in blender on high for 4-5 minutes or until smooth.  Add rest of ingredients and blend on low just until thoroughly mixed.
COOK:  Pour right out of blender onto a hot griddle.  When bubbles appear on surface they are ready to flip.
TOP:  Top with your favorite toppings keeping in mind that there are many delicious toppings that have more nutrients than simple syrup does.  Our favorites are yogurt and fruit.  Jam, applesauce & chopped nuts are other options. You can even have a pancake topping buffet!

crunchy banana muffins recipe with oats, honey, and pecans

Crunchy Banana Muffins

I discovered this recipe and with the help of a master baker and good friend Annette Kay,.. with her help we refined and perfected it.  The result is what I believe is a fantastic muffin.  During one hectic summer doing massage at the famous Green Valley Spa, I (and the rest of the staff) almost lived off my batches of these muffins.  Besides tasting great, they are a great source of needed energy.  They are also great for picnics, breakfasts, long trips… or for that matter, anytime.

-Curt

1 3/4 cups whole wheat flour
3 3/4 tsp. baking powder
1 1/4 cups rolled oats
1/2 tsp salt
1/2 tsp baking soda
3 Tablespoons Honey
3 Tablespoons Molasses
3/4 cup skim milk
2 egg whites
4-5 bananas mashed
1/4 cup chopped pecans
(optional)

 

PREHEAT: Pre-heat oven to 400°.
MIX: Combine flour, baking powder, oats, salt and baking soda. In a separate bowl, combine honey, milk, molasses, egg whites, and mashed bananas.  Mix well. Slowly pour wet ingredients into dry ingredients.  With a spoon, lightly and gently fold ingredients together until just mixed.  Fill muffin tins with muffin papers.  Fill each muffin paper to about 2/3 full.
BAKE: Bake at 400 ° for 18-20 minutes.  Let cool before removing muffin papers.  Serve.

 

Note: The secret to a light muffin is to not over-mix the batter.  Gently stir ingredients until batter is just mixed.  Do not over do it!

Granola-in-Bowl recipe with oats, honey, nuts and berries

Groovy Granola

Crunchy and nutritious this simple granola recipe will give you the basics to create your own home made granola. Full of heart healthy oats and sweet honey, our Groovy Granola makes a hearty fast breakfast or even a late snack. Use the basics for the beginning and add some of our optional dried fruits and nuts to create your own perfect blend.

-Curt

 

MAIN INGREDIENTS
4 cups old fashioned rolled oats (not instant)
1/2 cup honey*
1/3 cup canola oil

*can also use 1/4 cup pure maple syrup and 1/4 cup honey

 

ADDED EXTRAS
NUTS: Chopped  or whole almonds, cashews, pecans, walnuts
SEEDS: flax, sesame, sunflower
Shredded coconut 1/2 cup
1/3 cup dried fruits: raisins, cranberries, blueberries, apricots, cherries etc.
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

 

PREHEAT: oven to 325 degrees.
MIX: In a large bowl, mix oats, nuts, seeds and spices. Add oil and honey and stir until well combined. Spread mixture onto baking pans.
BAKE: Bake on middle shelf in oven until granola is golden brown, about 30 – 40 minutes. Keep an eye on granola after about 30 minutes as ovens vary.
FINISH: When done, remove granola from oven and allow to cool on pan. Using spatula, transfer granola from pan to a large bowl and break up into smaller pieces. Add dried fruit at this point and gently stir in (baking fruit makes the fruit hard and too dry). Allow to cool and then transfer to air tight containers for storage.

 

Note:  The great thing about this granola is you can create your own version by adding extras to your tastes. Just keep the main ingredients pretty consistent. You can also swap out some of the rolled oats for rolled rye, barley, spelt and triticale. This recipe keeps well and is packed with healthy stuff that is really good for you!

Pumpkin seed protein smoothie recipe with soy milk, almonds, dates, protein powder, and pumpkin seeds

Pumpkin Seed Protein Smoothie

This high protein, high fiber smoothie is a bit festive with the great taste of pumkin! We created this recipe for our friends at eatseed.com. This is very quick and easy to make up. Perfect for an afternoon pick-me-up or high energy breakfast. We added pumpkin along with pumpkin seeds. Then we threw in flax, protein powder, peanut butter and a bit of coconut oil – which nutritionists are promoting as a super brain food. Add lots of ice, and blend yourself some health!

2.5 cups Rice or Soy Milk 2 cups ice
1 frozen banana
1 Tbls coconut oil

2 Tsp peanut butter
4 Tbls canned pumpkin
2 Tbls Flax Meal

1/4 cup pumpkin seeds
1/4 cup raw almonds
2 dates pitted (optional)
1 scoop protein powder (about 4 Tbls)
Stevia (sweeten to taste – optional)

1. ADD all ingredients into a strong blender like a Vita Mix or Blend Tec except part of the pumpkin seeds and almonds. (save them for last and barely blend in to allow some crunchy big pieces of nuts) Blend thoroughly, then add a touch of stevia for those who want a bit sweeter smoothie. Add small handful of pumpkin seeds and almonds at end and gently blend leaving some chewy crunchy nuts through the smoothie. Serve in glasses and sprinkle a few pumpkin seeds on top. Enjoy!

Note: You will need to adjust the ice as you blend. You want this to be a thick smoothie, and ice is the key to making it cold, refreshing and thick. Too much ice makes it hard to blend though. Add as you blend if need be. 

Oatmeal with steel cut oats and soy milk

Homestyle Steel Cut Oats

Homestyle Steel Cut Oats are a healthy, delicious easy way to start your day off right. Steel cut oats are whole grain oats  that instead of being rolled, are dried and cut into pieces with steel.  Look for them in the bulk foods section of your grocery store.  Steel cut oats do take longer to cook than rolled oats, but their texture is worth the wait.  Chewy and a little bit crunchy…No mushiness here!

-Jessica

 

MAIN INGREDIENTS
1 cup steel cut oats
3 1/2 cups water
1/8 tsp salt
1/2 cup milk or soymilk
1 teaspoon vanilla

 

MIX-INS
cinnamon
brown sugar
honey
maple syrup
raisins

berries
bananas
granola
nuts

 

COOK: Bring water to a boil in a large pot.  Add oats and salt.  Reduce heat to low and cook for 30 minutes, stirring occasionally.
ADD: Stir in milk and vanilla.  Cook for an additional 10 minutes.
MIX IN: Mix in cinnamon, brown sugar, raisins, berries, nuts, or whatever will make these oats delicious for you!

Serves 4-6

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Healthy breakfast or snack recipe of whole grain toast with almond butter and strawberries

Strawberry Almond Toast

I know that this is a really simple recipe, so you may be thinking “Why post this?”  It is because when you are hungry and in a hurry (which is often in many of our lives), snack items will either make or break your health.  We will continue posting occasional healthy snack items.  So stay tuned!  This Strawberry Almond Toast is a fantastically quick and filling snack or breakfast item.  I got the idea from my friend, Cambry, who loves peanut butter.  She was telling me how delicious strawberries and peanut butter are on toast, and I though…hmmm…it’s probably good with almond butter too.  And it is!  (Peanut butter is great, too.  You choose!)   – Jessica

1 slice whole grain toast (try our English muffin bread or grain mix bread recipes)
1-2 Tbsp almond butter
1-2 strawberries, sliced

Compile and eat!  Try sprinkling on some sliced almonds for an added crunch.

Fluffy whole grain blueberry muffins recipe for breakfast or brunch

Blueberrylicious Muffins

Delicious Blueberry Muffin Recipe. My mother-in-law made the most amazing blueberry muffins a while back.  I got the recipe and then modified them to be whole grain, lower in sugar, and a bit simpler to create.  It took some work, but the final product is still light, fluffy, and blueberrylicious!  You will want to make these every time blueberries go on sale!    – Jessica

 

1 1/2 cups whole wheat pastry flour

1 tsp baking soda

1/2 tsp baking powder

1/4 tsp salt

3/4 cups sugar

1/2 cup oil

1 egg

1 cup plain yogurt

1 cup fresh blueberries

 

  1. PREHEAT:  Preheat oven to 400 F and grease muffin tins (for 12 muffins) with cooking spray.
  2. DRY INGREDIENTS:  Whisk together the flour, soda, baking powder, and salt in a large bowl.
  3. BLUEBERRIES:  Rinse the blueberries and drain or pat most of the water off.  Place them in a small bowl and stir in 1 Tbsp of the dry ingredient mixture.  Place 3 blueberries on the bottom of each of the 12 spaces in the greased muffin tins.
  4. WET INGREDIENTS:  In a separate bowl, whisk together the sugar, oil, egg, and yogurt.
  5. COMBINE:  Carefully stir in the wet ingredients into the dry ones just until barely mixed.
  6. FILL:  Fill each space in the muffin tins 3/4 of the way full with batter.  Sprinkle the rest of the blueberries evenly on top of the muffins, pressing them down lightly.
  7. BAKE:  Bake for 20 minutes or until golden brown.  Remove from oven and immediately pop the muffins out of the tins, upside down onto a clean towel to cool.

 

Note:  The careful placement of the blueberries on the bottoms and tops of the muffins is essential to not having them all clump together as one big blueberry blob.

Easy & healthy Peanut Butter Banana Protein-Shake

Peanut Butter Banana Protein Shake

This Peanut Butter Banana Protein Shake is one healthy protein shake recipe I make almost every day. Or an occasional variation of this one. I recommend it highly as there is something about the protein and the ingredients in this protein shake that totally balances out your body. What’s more, it’s filling enough to be a meal replacement. The creamy frozen banana creates an almost milk shake consistency and supplies potassium and fiber. The ground flax meal is a super food filled with fiber and omega 3 oils. The little bit of peanut butter along with the protein powder adds a slow burning protein to rebuild tissues and provides a good brain fuel. The dates and almonds (along with being healthy and having fiber) add a beautiful extra taste creating the ultimate tasty mind boggling shake. I have introduced this to many people, and I hear back from my legions of devoted shake drinkers that they also drink it daily, as they feel so crazy fantastic afterwords!  – Curt

 

2 cups rice milk

1 cup ice

1 frozen banana

1 scoop (about 3 tbls) protein powder

   (soy, whey, rice – your choice)

1 tablespoon natural peanut butter

3 tablespoons ground flax meal

1 – 2 dates (pit removed)

small handful of raw almonds (about 15)

 

  1. FREEZE BANANA:  I keep a large zip lock bag in the freezer with peeled bananas ready to go. Freezing the bananas helps create a colder more ice cream texture to the shake. However, it isn’t mandatory they are frozen.
  2. COMBINE IN BLENDER: Add rice milk, frozen banana, protein, ice, flax, peanut butter and dates. Blend thoroughly till smooth.
  3. ADD ALMONDS: At the end of the blending cycle, add the raw almonds and blend for just a bit more. This allows the almonds to be a bit chunky and ads a little crunch to the thick shake.

 

Note: As in many of my recipes, I recommend being flexible with the amounts for the shake. The main thing is to get it as thick as you can as your blender can handle. I like the Vita Mix or Blend-Tec mixers. But there are other good ones as these are a bit pricey. The ice and the frozen banana give it the cold thick shake consistency. Vary ice accordingly. 

 

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fluffy whole grain buttermilk blueberry lemon pancake recipe

Blueberry Lemonade Pancakes

Fabulous and healthy Blueberry Lemonade Pancake recipe. When I made these pancakes for the first time my husband told me, “These are the only pancakes anyone should ever eat.”  These light and fluffy buttermilk pancakes can be made with or without blueberries in them, and are moist enough that they don’t even need butter and syrup.  Some lemon juice and powdered sugar on top is a nice touch, though.   – Jessica

 

2 cups whole white wheat flour or whole wheat pastry flour

1 tsp salt

2 tsp baking powder

1/4 cup sugar (or 3 Tbsp honey or agave)

3 eggs

1/4 cup oil

2 cups butter milk (or 2 cups milk with 2 Tbsp lemon juice, let sit for 5 min.)

1 cup blueberries

 

  1. Mix:  Combine the dry ingredients and the wet ingredients separately, stirring well.  Then mix them together into the same bowl.  Stir in the blueberries last.
  2. Cook:  Heat a griddle or a fry pan to medium high heat.  Pour 1/4 – 1/3 cup batter for each pancake and flip when they just start to turn golden brown.
  3. Top:  Top pancakes with fresh squeezed lemons and powdered sugar.  I also like to put a fruit mixture on top.  Peaches, bananas, and blue berries are a nice combination.

 

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easy healthy whole grain carrot muffins for easter

Sweet Carrot Muffins

Since our site is called “dancing carrots” we are trying to add some special carrot recipes.  The sweet carrot muffin recipe is the first.  Don’t be scared by the carrots.  You can’t really taste them.  If you like carrot cake, you will like these muffins.  These are slightly sweet, whole grain, and have a very soft moist crumb.  Add a side of fruit and they make  a delightful Easter breakfast.   – Jessica

Makes 12 big muffins

3 cups whole wheat pastry flour
1 Tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp allspice
1/3 cup coconut oil or butter
2/3 cup honey (or 3/4 cup sugar)
2 large eggs
1 tsp vanilla
1 1/2 cups plain yogurt (nonfat, low-fat, doesn’t matter)
2 cups finely grated carrot

  1. DRY INGREDIENTS:  Whisk together the flour, baking powder, baking soda, salt, cinnamon, and allspice in a medium sized bowl.
  2. WET INGREDIENTS:  Cream together the coconut oil/butter and honey/sugar in a large bowl.  Beat in the eggs, vanilla, yogurt, and carrot.
  3. COMBINE:  Slowly and carefully mix the dry ingredients into the wet ones – just until evenly incorporated.  Don’t over-mix.
  4. BAKE:  Fill greased muffin tins for 12 muffins all the way full.  These muffins will puff up and be pretty big.  Place in an oven preheated to 375 F.  Bake for 25 minutes or until toothpick comes out clean or with just a few crumbs attached.
pancake mix recipe with flax oats barley whole wheat brown rice and rye

Emily’s Multi-Grain Pancake Mix

This pancake mix recipe was given to me by my friend, Emily.  She read my blog post about giving a home-made pancake mix to my neighbors and wanted to share her favorite pancake mix recipe with me.  She got it from goodcheapeats.com.  It is absolutely delicious and so healthy – 100% whole grain with a variety of different grains and flax.  There are also some optional ingredients you can add into the pancakes so that with just one pancake mix, you can make a slightly different pancake recipe each time.  I tweaked the recipe just a bit to fit my style and added some instructions for someone wanting to grind their own grains.  I hope you love this as much as I do!   ~ Jessica

 

For the MIX:

4 cups whole wheat flour

1 cup barley flour

1 cup oat flour

1 cup brown rice flour

1 cup rye flour

1 cup milled flax

1 3/4 cups powdered milk

1 cup sugar (omit this if you would prefer agave or honey – see note at the end)

1 Tbsp salt

1/3 cup + 1 Tbsp baking powder

  1. MIX:  Whisk all the ingredients together in a large bowl or Bosch mixer until all the ingredients are evenly distributed.
  2. STORE:  Place mix in an air tight container or zip-lock bag.  Store in the refrigerator or freezer for freshness.

NOTE:  If grinding your own fresh flour, you can grind all the grains at once by adding the following to your wheat grinder:

3 cups wheat

3/4 cup barley

3/4 cup whole oat groats

3/4 cup brown rice

Stir up the multi-grain flour you just prepared so that it is evenly mixed before adding 7 cups of it to the rest of the pancake mix ingredients.  (There may be a little flour left over).

I can’t often find whole rye, so I just use pre-ground rye flour.  But if you can find it, you would mill 3/4 cup rye with the other grains and add 8 cups of the multi-grain flour to the mix.

Don’t put flax into your wheat grinder.  It is oily.  Instead, grind 3/4 cups of it with a coffee grinder.

 

For the PANCAKES:

2 cups mix

2 eggs

2 Tbsp oil or melted butter

1 1/4 cup water (or more if needed)

1 tsp vanilla (optional)

1/2 tsp cinnamon (optional)

1/2 cup pureed pumpkin or mashed banana (optional)

1.  MIX:  Mix together all ingredients in a medium sized bowl.

2.  COOK:  Spray a griddle or large pan with spray oil.  Heat it over medium heat for about 5 minutes, or until hot.  Add about 1/4 cup batter to the pan for each pancake.  Flip when the underside is golden brown and bubbles are forming on the top.

Serve with your favorite toppings:  maple syrup, yogurt, jam, fruit, etc.

NOTE:  If you would prefer the pancakes to have agave or honey instead of sugar, omit the sugar when making the mix and stir 3 Tbsp honey or agave into the pancake batter.

Healthy fruit smoothie for breakfast or a snack

Fruit Smoothie

Fruit smoothies are sweet, delicious, and very refreshing without any added sweeteners! They are excellent for breakfast or for a summer treat.  All one really needs to make a great fruit smoothie is fruit and a good blender.  All the rest is optional!  Experiment with combinations of fruits and juices. The most economical way to make good smoothies is to buy fresh berries and bananas when they are on sale and then freezing them yourself.  Any time you are ready for a smoothie, you can draw from your frozen fruit stash and make one within minutes!  Another reason to use frozen fruit is that it makes a nice, thick, smoothie without adding any ice, which dilutes the flavor of the fruit.  We personally like to include a frozen banana in most smoothies which gives a full body and texture.  Fresh squeezed lime juice adds a lot of dimension, as does coconut milk.  Which is your favorite combination?

-Curt and Jessica

 

FRUITS
Banana
Strawberries
Pineapple
Peaches
Apricots
Apple
Raspberries
Cherries
Blueberries

 

LIQUID
Apple Juice
Orange Juice
Pineapple Juice
Coconut Milk
Plain Yogurt
Cows Milk
Soy Milk

 

EXTRAS
Orange Juice (or other fruit juice) Concentrate
Lime juice
Lemon Juice
Chopped nuts (raw & unsalted)
Freshly ground Flax seed

 

EXPERIMENT & BLEND: Start by placing all of the fruit needed to make the smoothie into the blender.  Add about a cup of liquid and blend until the consistency is smooth.  You may need to add additional liquid if blending requires it or until the desired consistency is obtained. Obviously, more liquid will create a thinner smoothy, while less liquid will make a thicker smoothie.  A twist of lemon and/or lime will add a little zing.  Using yogurt or milk will add some protein to help keep you full longer.  If using a liquid other than juice, adding some orange juice concentrate will add more flavor without using too much liquid. Experiment and come up with combinations that work best for you!

 

Tropical Fruit Parfait

A quick breakfast served with a muffin or a piece of toast – and just a little more exotic than a side of yogurt and a piece of fruit.  Try serving this recipe at a brunch or even having it for dessert!

-Jessica

½ cup plain yogurt
3 Tbsp sweetened and flaked coconut
2/3 cup chopped/sliced fruit

 

MIX:  Mix yogurt with 2 Tbsp coconut.
LAYER:  Place yogurt/coconut mixture in bottom of a glass.  Next, place layers of fruit.  Top with the last Tbsp of coconut and serve.

 

Note:  For this recipe, we used pineapple, mango, and strawberry.  Another tasty combination is kiwi, strawberry, and blackberry.  Try making your own favorite combination!

Steel Cut Oatmeal recipe, easy and healthy

Oatmeal Porridge

Oats are truly a “superfood.”  A warm and comforting bowl of fresh cooked oats seem to be the perfect breakfast. A bowl of cooked oats is a clean, filling fuel for the body that lasts through the morning.  Oats have been shown to regulate cholestorol along with a variety of health benefits. Real rolled oats are not as refined as the regular quick cooking oats, which means you get more nutrients and fiber.  Look for rolled oats in your health food store or in the natural foods section of the grocers.   Top with a bit of milk and sweeten with pure maple syrup or honey.  Sit back and enjoy an age old classic.

-Curt

 

COMBINE:
2 cups spring water
1 cup whole rolled oats or steel cut (no instant)
a pinch of salt

OPTIONAL:
1/4 teaspoon cinnamon
3 teaspoons raisins

 

OTHER TOPPINGS:
Milk or Soy Milk
Pecans
Bananas
Berries
Honey or Pure Maple Syrup
Granola

 

COOK: If oatmeal comes in a package, follow the cooking instructions provided.  If purchased in bulk, cook oatmeal in twice the amount of water to oatmeal.  Cook over medium heat, stirring occasionally.  When the oatmeal begins to thicken and bubble up, remove from heat serve with 2% milk, pure maple syrup and whole wheat toast.

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Vegetarian Breakfast Burrito recipe with tofu, potato, veggie sausage, and peppers

Breakfast Burrito

What an amazing breakfast concept. Making a portable concoction that tastes great and super nutritious! Instead of the traditional breakfast burrito full of eggs and meat, this healthier recipe is made with seasoned tofu stir fried with fresh veggies and packed with tasty stuff like veggie sausage, potato, peppers and cheese.  I stir fry up a batch of the “tofu fillings” and simply wrap it with fresh salsa in a whole grain tortilla.. The fillings can be stored in the fridge and can quickly be made into future burritos by easily wrapping up and microwaving.  Wrapped in aluminum foil they can keep warm while you haul them off to work or wherever your morning takes you!

-Curt

 

MAIN FILLING:
1 package tofu
1 Tbls tumeric
3 Tbls soy sauce
1/4 cup green onion
1/4 cup diced green pepper

1/4 cup diced red pepper
1 cup chopped bok choy
1 cup grated cheese (or vegan cheese)
(we suggest swiss or yarlsburg)
Salt & pepper to taste

OTHER OPTIONAL FILLINGS
Potato – cooked diced
Mushrooms
Veggie Sausage

Whole wheat tortillas
Fresh salsa

 

COOK: In a large hot skillet or wok, pour a bit of olive oil and add tofu. Mash tofu till it resembles scrambled egg texture. Add seasonings: tumeric, soy sauce and stir in. Add in cooked veggie sausage and chopped veggies. Stir fry till mixed in and the veggies are just tender. Add cheese and stir in till cheese is melted throughout. Turn off heat and prepare for assembly.
FINISH: Spoon filling into whole grain tortilla and top with salsa. Wrap up and enjoy!