Let's Talk Breakfast...

Cammie is my oldest daughter.   She is definitely my pickiest eater.   I came across this pancake recipe a few years ago.  I adapted it a bit to what you see below.  It has become a fan favorite in my house, and I have been making them weekly ever since (they store great in the fridge for the week but you can freeze them too).  My favorite thing about the recipe is its versatility.  Once you have a great base, you can add the filling you like.  We do chocolate chips in my house but I have done plain, banana, and blueberry as well.  You can also choose your topping of choice.  You can top with fresh berries, opt for grass fed butter and organic maple syrup, or one of my favorites is plain pancakes with some almond butter spread and pumpkin seeds sprinkled on top. Creative license is endless with these!

**yields 10-12 servings. 

Ingredients

• 1 c almond flour
• 1/4 cup coconut flour
• 1/2 tsp baking soda
• dash of cinnamon
• 3 eggs
• 1/2 cup water
• 1/2 cup full fat coconut milk
• 2 tbsp melted butter
• 1 tsp vanilla
• pinch of sea salt
• toppings of choice (nut butter, pumpkin seeds, grass fed butter, dark chocolate chips, pure maple syrup)

Directions

1. In a medium bowl, whisk together eggs, coconut milk, water, butter, and vanilla.  In a separate bowl, whisk together flours, baking, soda, cinnamon, and salt.  
2. Combine wet and dry ingredients and whisk until smooth.
3. Heat nonstick griddle or pan.  Grease with coconut oil.
4. Ladle 1/4 c pancake and cook 4-5 min per side or until golden brown.  

• 1 cup alternative milk choice (almond, coconut, hemp, oat). ** I like using unsweetened almond milk 
• ½  - 1 cup spinach
• ½  - 1 medium banana frozen
• ½ cup frozen mango 
• ½ cup frozen pineapple 
• Optional: 1 scoop collagen or protein powder.  
• Optional: 1 tbsp chia seed or pumpkin seed
• 5-6 ice cubes

Directions

• Blend all ingredients until smooth.
• Pour into a glass and enjoy!

Store-bought granola can have so much added sugar, it might as well be a dessert! Making your own at home allows you to enjoy a breakfast favorite without harmful hidden sugars and processed oils.  With so many ingredient options, you can really make it your own. Time to get creative!

Yields 8 cups

Ingredients:

• 4 cups  old-fashion rolled oats  (I like Bob's Red Mill brand)
•  1 1/2 cup raw nuts and/or seeds (Try any combination of my favorites: walnuts, pecans, almonds,  pumpkin seeds , sunflower seeds, chia seeds)
• pinch of sea salt
• 1/2 - 1 tsp cinnamon 
• 1/2 cup of coconut oil ("unrefined" "extra-virgin" and/or "cold pressed"
• 1/2 cup maple syrup
• 1 tsp vanilla
• 2/3 cup dried fruit, chop if large (I like cranberries, apricots, or figs.  Beware of brands that add more sugar.  Check the ingredient list)
• Optional mix ins: dark chocolate chips, dried coconut, or your favorite nut butter (ie 3 tbsp almond butter)

Instructions:

1. Preheat oven to 350 degrees F.  Line a large baking sheet with parchment paper
2. In a large bowl, combine oats, nuts and/or seeds, salt and cinnamon. Stir.
3. Pour in the coconut oil, maple syrup, and vanilla. Mix well to coat the oat and nut/seed mixture.
4. Pour the granola onto the lined baking sheet.  Spread into an even layer.
5. Bake until lightly golden ~ 25-30 minutes, stir half way but be sure to flatten out again with a spatula.  
6. Let the granola cool completely before adding the dried fruit, chocolate chips, or coconut flakes.  If you want to "toast" the coconut flakes, add halfway through baking.
7. Store in an airtight container at room temperature for up to 2 weeks.

*I like my granola in bigger chunks.  If you like pieces, chop and stir with a spoon.  I break mine into bigger pieces with my hands.  Personally, I serve mine with coconut milk or over plain, full-fat Greek yogurt and add fresh berries. For a paleo friendly version you can eliminate the oats.  It will yield less servings so try increasing the amount of nuts and seeds.  

Enjoy!

If you’ve never heard of overnight oatmeal, it's basically a no-cook method of making oatmeal where you soak the raw oats with milk. Soaking the oats allows for absorbing the liquid and softens them enough to eat uncooked.  Ideally, you do this overnight, hence the name.  I love prepping overnight oats on the weekend when I have a little more time, and having it for a few busy mornings during the work week.  These Banana Bread Overnight Oats taste like dessert for breakfast, but I know they are filling and nutritious and so easy to make! 

**Makes 4 servings

Ingredients:

• 2 c gluten-free rolled oats (I love Bob's Red Mill brand)
• 2 c unsweetened almond or coconut milk
• 1 tsp vanilla extract
• 3 tbsp raw honey or maple syrup
• 3 tbsp almond butter
• 2 tbsp chia seeds
• 2 large ripe bananas
• 3/4 tsp cinnamon
• pinch of sea salt

Directions

1. Pour the oats into a large mason jar (*quart size).
2. Add almond milk, vanilla, honey or maple syrup, cinnamon, almond butter, and salt into a blender until smooth.  Pour this mixture into the jar with the oats.
3. Mash the bananas in a bowl and add to the jar. Add the chia seeds. Stir or shake everything until well combined.
4. Seal and allow to sit overnight in the refrigerator. 
5.  When you are ready to serve, enjoy it cold right out of the fridge or reheat in a pot over medium-high heat, or in the microwave in a microwave-safe jar for about 45 seconds.  Either way, stir well and try a garnish w/ nuts, raisins, or additional chopped banana.  You may need to add a splash of  unsweetened almond or coconut milk to the desired consistency.  

Despite decades of misinformation about eggs causing high cholesterol, eggs were finally exonerated in  2015 by the US Dietary Guidelines, finding no link between dietary cholesterol and heart disease.  Eggs are a perfect breakfast choice.   Organic, pasture raised eggs are rich in vitamins A and E, as well as in omega-3 fatty acids.  Eggs are also a great source of protein, keeping us fuller, longer and of course are delicious!  Most importantly, we have learned that we need to eat the whole egg!   Egg yolks happen to be the most nutritious part of the egg, containing powerful antioxidants.  I know we don't always have the extra time in the morning to make a healthy omelet and commit to a sit down meal.  I love making these egg and veggie muffins and storing them in the fridge or freezer for my busiest mornings.   You can really get creative with this recipe, choosing your favorite vegetable combinations, adding quality meats, and choosing various cheeses if you are not concerned with going dairy free.  I hope you'll try out this recipe and add it to your breakfast line up.  Enjoy!

**makes 12 muffins

• 8-10 eggs (organic, pasture raised)
• 1 cup organic baby spinach - chopped
• 3/4 cup finely diced bell pepper 
• 1 onion, diced
• 8 oz mushrooms, thinly sliced
• salt and pepper to taste (additional spices optional: tumeric, paprika, basil, oregano, cayenne pepper)
• 1/4 cup crumbled feta cheese* optional

**If you're not concerned with making these vegetarian,  fold in bacon, diced ham or crumbled sausage that you've already browned in a skillet before adding.   Always buy high-quality pastured varieties.  Look for "uncured, nitrate and nitrate-free, humanely raised, and/or crate-free".

 Instructions:

1. Heat oven to 350F
2.  Lightly coat a standard 12-cup muffin tin with coconut or avocado oil.  You can also use cupcake liners.
3. Divide the chopped vegetables among the cups (~ 2/3 thirds of the way full).
4. In a large bowl whisk together the eggs and seasonings until well combined.
5. Fill each muffin cup 3/4 of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
6. Bake for ~ 20-24 minutes, until a toothpick comes out clean.
7. Let cool for a few minutes.  Use a butter knife to loosen the eggs around the edges before removing from the tin. 
8. You can store in an airtight container in the fridge for 3 days or store leftovers in the freezer.