Vegetarian Sweet Potato Hash
"This quick Vegetarian Sweet Potato Hash recipe with onions, garlic, peppers and smoked paprika is a delicious side, main, breakfast item or filling."
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 2 | Calories: 275 Protein: 2g Fat: 21g Carbs: 20g |
Ingredients
- 1 large sweet potato
- 3 tablespoons olive oil
- 1/2 cup chopped white onions (or red onion) (1/2 onion)
- 1/2 cup red bell peppers, chopped
- 1 clove fresh garlic, minced (or 1/8 teaspoon garlic powder)
- 1 teaspoon smoked paprika (or less), Note
- 1 green onion, chopped
- Salt and black pepper to taste
- 2 tablespoon chopped fresh parsley or chives
Recipe
- PRECOOK SWEET POTATO: (quick version). Pierce the potato in a few places. Microwave for about 4 to 4 1/2 minutes until fairly tender but not too soft (it should still have enough firmness for easy cutting). Peel off skin with a small knife (or your fingers) or leave it on if preferred. Cut the sweet potato into cubes, about 1 inch/2.5 cm. Note 1 for alternative pre-cooking methods
- SAUTÉ VEGETABLES: Heat 1 tablespoon of oil in a large skillet to medium-high heat. Add onions, peppers, garlic. Sauté for 4-5 minutes until soft and slightly browned. Spoon vegetable mixture into a bowl.
- SAUTÉ SWEET POTATO: Add remaining 2 tablespoons of oil to skillet on medium high heat. Add pre-cooked sweet potato cubes in a single layer. Sauté for a few minutes undisturbed until browned on one side. Stir and sauté for a couple more minutes until browned on all sides.
- FINISH THE HASH: Add smoked paprika and stir. Add vegetable mixture, green onions and parsley. Sprinkle with salt and pepper to taste. Stir gently. Serve immediately.
Strawberry Banana Granola Parfait
These Strawberry Banana Granola Parfaits are a great way to start your morning. They’re packed with fresh fruit, nuts, and natural Greek yogurt.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 minutes | Serves 4 | Calories: 337 Fat: 9g Protein: 16g Carbs: 51g |
Ingredients
- 2 cups plain Greek yogurt
- 1 1/2 cups granola
- 2 large bananas sliced
- 1 cup fresh strawberries sliced
Recipe
- In a parfait glass or 16 oz mason jar, alternate layers of Greek yogurt, homemade or store-bought granola, sliced bananas, and fresh strawberries.
2. Eat immediately, or store in the refrigerator until ready to consume.
Paleo Pumpkin Pancakes
Pumpkin spice pancakes are the perfect morning treat when fall rolls around. But to be honest, I can devour these anytime of the year. To top it off, they’re completely grain-free and Paleo-approved. Yum!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 inutes | Serves 6 | Calories: 110.6 Fat: 8.5g Carbs: 6.8g Protein: 3.8g |
Ingredients
- 6 large eggs
- 2/3 cup pure pumpkin puree
- 2 Tablespoon honey
- ½ cup almond flour
- ½ cup coconut flour
- 1½ teaspoon baking powder
- 1 Tablespoon pumpkin pie spic
- 1/8 teaspoon salt
3 Tablespoon coconut oil, divided
Recipe
- In a large mixing bowl, whisk the eggs, pumpkin puree, and honey until thoroughly combined.
- In a separate bowl, combine the almond flour, coconut flour, baking powder, pumpkin pie spice, and salt.
- Add the dry ingredients to the bowl with the egg mixture and gently fold the two together until blended.
- Heat one tablespoon coconut oil in a large griddle over medium heat. Once hot, spoon 2-3 tablespoons per pancake and cook for 3 minutes on the first side, then flip and cook for another 2-3 minutes on the other side. Repeat this process with remaining coconut oil
- To serve, stack 2-3 pancakes per serving and top with sliced bananas, chopped pecans, and a drizzle of maple syrup, if desired. Enjoy!
Easy Vegetable Frittata
Vegetable frittata is a great way to use up leftover vegetables to make an easy inexpensive vegetarian meal that works for breakfast, lunch or even dinner.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 minutes | Serves 4 | Calories: 216 Protein: 17g Fat: 13g Carbs: 6g |
Ingredients
- 6 eggs
- ¼ cup whole milk yogurt
- 1 cup shredded mozzarella cheese divided
- ¼ cup red onions chopped
- 1 cup mushrooms chopped
- 8-10 stalks asparagus ends trimmed and chopped
- ¼ cup cilantro chopped
- ½ cup cherry tomatoes sliced
Recipe
- Preheat the oven to 425° degrees.
- Whisk together the egg, yogurt, half the shredded mozzarella cheese and salt & pepper; set mixture aside.
- Heat olive oil in an oven safe pan or cast iron pan. Add onions, mushrooms and asparagus and cook for 3-5 minutes until the vegetables soften.
- Pour the egg mixture on top of the cooked vegetables. Place sliced cherry tomatoes on top and add the remaining cheese.
- Bake uncovered in the preheated oven until the center is set, and not jiggly, about 10-15 minutes
Mini Breakfast Pizzas
Mini Breakfast Pizzas are the ultimate weekend breakfast! They use naan as the crust, and are topped with cream cheese and a fried egg and come together in just 15 minutes!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 minutes | Serves 2 | Calories: 581 Protein: 23g Fat: 25g Carbs: 63g |
Ingredients
- 2 pieces naan
- 2 tablespoon cream cheese regular or dairy-free
- ½ cup mozzarella cheese shredded
- 6 grape tomatoes sliced
- ¼ cup spinach
- 2 eggs
- 1 tablespoon chives optional
Recipe
- Preheat oven to 400°.
- Place naan bread on a baking sheet and then spread cream cheese overtop, then sprinkle the mozzarella all over the pizza.
- Add the tomatoes and spinach on the outside, leaving an empty space in the center of each pizza. Crack an egg into the center, then carefully place the baking sheet into the oven.
- Bake pizzas for 11-12 minutes until the eggs have set and the cheese is melted.
Sprinkle with chives and fresh cracked black pepper and enjoy!
Vegan Banana Zucchini Overnight Oats
Creamy Banana Zucchini Overnight Oats are the perfect healthy summer breakfast! All you need is six ingredients, no cooking required.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 2 | Calories: 242 Fat: 2.8g Protein: 7.2g Carbs: 43g |
Ingredients
- 1 medium ripe banana
- 1 cup old-fashioned oats
- 1 ⅓ cups unsweetened vanilla non-dairy milk (almond, cashew, oat, etc)
- 1 tsp chia seeds
- 1 cup grated zucchini
- ½ tsp cinnamon
- Toppings of choice: walnuts, sliced banana, almond butter, chocolate chips, coconut, maple syrup, etc
Recipe
- Place banana in a medium bowl or glass Pyrex and mash with a fork. Add the rest of the ingredients and stir to combine. Cover and place in refrigerator for 6 hours or overnight.
- In the morning, top with desired toppings and eat at room temperature or warmed to your liking.
Vegan Banana Pancakes
Easy vegan banana pancakes! Perfect for a delicious vegan breakfast topped with sliced bananas and syrup. Light, fluffy and perfect.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 8 | Calories: 124 Fat: 2.3g Protein: 2.9g Carbs: 22.9g |
Ingredients
- 1 ¼ cups All Purpose Flour (156g)
- 2 Tbsp White Granulated Sugar
- 1 Tbsp Baking Powder
- ¼ tsp Salt
- 1 tsp Cinnamon
- ½ cup Mashed Banana (120g, about 1 large ripe banana)
- 1 Tbsp Coconut Oil + more for frying
- ¾ cup Soy Milk (180ml) or another non-dairy milk
- 1 tsp Vanilla Extract
Recipe
- Sift the flour into a mixing bowl and add the sugar, baking powder, salt and cinnamon, mix together.
- Mash the banana in a bowl and add the coconut oil and mash together. Add to the mixing bowl with the soy milk and vanilla and mix in. Your batter will be fairly thick.
- Heat up a pan with a little coconut oil until hot and then add in some batter for your first pancake, around ¼ cup of batter at a time. When the pancake starts looking dry along the sides with little bubbles on top, then flip it over until browned on the other side. Keep flipping and pushing down with your spatula until the pancakes are very nicely browned and the inside has had a chance to cook through.
- Serve pancakes with some sliced bananas, other fresh fruits as you like and syrup for drizzling.
Jumbo Chickpea Pancake
This dense and filling savoury chickpea pancake is packed with protein and fibre. Feel free to change up the mix-ins and toppings based on what you have in your fridge.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 1 | Calories: 109.5 Protein: 5.5g Carbs: 10.7g Fat: 4.9g |
Ingredients
- 1 green onion, finely chopped (about 1/4 cup)
- 1/4 cup finely chopped red pepper
- 1/2 cup chickpea flour (also known as garbanzo flour or besan)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon fine grain sea salt
- 1/8 teaspoon freshly ground black pepper
- 1/4 teaspoon baking powder
- pinch red pepper flakes (optional)
- 1/2 cup + 2 tablespoons water
Recipe
- Prepare the vegetables and set aside. Preheat a 10-inch skillet over medium heat.
- In a small bowl, whisk together the chickpea flour, garlic powder, salt, pepper, baking powder, and optional red pepper flakes.
- Add the water and whisk well until no clumps remain. I like to whisk it for a good 15 seconds to create lots of air bubbles in the batter.
- Stir in the chopped vegetables.
- When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray.
- Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it’s firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.
- Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.
Veggie Egg Muffins
Egg muffins are the perfect snack food for busy mornings or on-the-go healthy eating! A simple mixture of eggs and fresh veggies are baked to perfection in a muffin tin to create these easy and portable breakfast muffins!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 32 minutes | Serves 12 | Calories: 144 Protein: 10g Fat: 8g Carbs: 7g |
Ingredients
- 3 cups mixed vegetables broccoli, mushrooms, peppers, spinach etc
- 1 teaspoon oil
- 12 large eggs
- ¼ cup milk
- ½ teaspoon black pepper & salt to taste
- ½ teaspoon dry mustard powder
- 3 tablespoons onion minced
- 1 cup cheddar cheese
- ¼ cup parmesan cheese
Recipe
- Preheat oven to 350°F.
- Chop vegetables and cook in 1 teaspoon of oil until tender crisp or excess liquid is removed. Cool.
- Spray a muffin tin very well with cooking spray.
- Divide the vegetables, onion, and cheeses over 12 wells.
- In a large bowl combine eggs, milk, and seasonings. Mix well.
- Pour eggs evenly over each well. Bake 22-25 minutes or until set.
- Remove from cups and serve warm or let cool completely and refrigerate/freeze.
Veggie Breakfast Tacos
Simple, healthy vegetarian breakfast tacos that are full of fresh flavor! You can make these “breakfast” tacos any time of day. I scrambled the eggs, but feel free to fry your eggs if you prefer.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 minutes | Serves 3-6 | Calories: 314 Protein: 16.8g Fat: 14.4g Carbs: 30.4g |
Ingredients
- Veggie filling
- 2 teaspoons olive oil
- 1 small white or yellow onion, diced
- 3 garlic cloves, pressed or minced
- 1 small zucchini, sliced into 2-inch long, thin strips
- 1 small yellow squash, sliced into 2-inch long, thin strips
- 1 red pepper, seeded, membranes removed and chopped
- ½ lime, juiced
- Salt
- Pinch red pepper flakes
- Suggested garnishes, etc.
- 6 small tortillas, corn or flour
- 1 jalapeño, seeded, membranes removed and minced
- Feta, crumbled
- Fresh cilantro, chopped
- Hot sauce (like Cholula) and/or salsa (I like salsa verde for these)
Recipe
- To make the veggie filling: In a large skillet over medium heat, heat 2 teaspoons olive until shimmering. Add onions and a dash of salt. Cook, stirring occasionally, until the onions are softened and turning translucent, about 5 minutes. Add the garlic and a pinch of red pepper flakes, stir, and cook for another 30 seconds. Add the zucchini, yellow squash and bell pepper. Cook, stirring often, until the squash is softened and cooked through but not mushy, about 7 minutes. Remove the pan from heat and squeeze the juice of ½ of a lime over the veggies. Season to taste with salt, stir to combine, then set the pan aside.
- To scramble the eggs: Scramble the eggs in a bowl with a few dashes of hot sauce, a sprinkling of black pepper and a pinch of salt. Scramble over medium-low heat until the eggs are lightly set. Fold in the tomatoes and transfer the scrambled mixture to a bowl.
- To prepare the tacos: Warm each corn tortilla in a pan over medium heat, flipping occasionally. Transfer warmed tortillas to a plate and cover with a tea towel to keep them warm. Top each tortilla with scrambled eggs, followed by veggies, and garnish with a sprinkle of jalapeño, feta and cilantro. Finish with a few dashes of your favorite hot sauce and/or salsa.
Chessy Baked Huevos Rancheros Casserole
30 minute healthier, vegetarian, Mexican inspired breakfast. Skip the cheese to make it vegan!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 3-4 | Calories: 462 Protein: 27g Carbs: 29g Fat: 27g |
Ingredients
- 30 oz canned black beans, drained
- 3 cups medium, chunky red salsa (I used La Victoria)
- 3-4 cups Mexican cheese blend (depending on how cheesy you want it!)
- 6-8 large eggs
- 24 corn tortillas
- Fresh chopped cilantro, sliced green onion, chopped avocado for garnish
Recipe
- Preheat oven to 400˚F. Grease a 9×13 casserole dish.
- Layer 8 tortillas on the bottom of the casserole dish. Spread one cup of salsa on top. Sprinkle evenly with half of the beans and a third of the cheese. Repeat with another layer.
- Top second layer with remaining tortillas. Spread with last cup of salsa and sprinkle with remaining cheese. Use a spoon to create 6-8 shallow holes (depending on how many eggs you’d like!) in the cheese and salsa topping for the eggs. Gently break one egg into each hole.
- Bake for 25-30 minutes, until egg whites are set (this can vary depending on your oven as eggs can be temperamental so if more time is needed, cook in 5 minute increments).
- Remove from heat and let cool for 2 minutes. Top with cilantro and green onion, and serve immediately.
Vegetarian Breakfast Casserole
A filling and hearty vegetarian breakfast casserole with roasted vegetables and cheese. Low carb and gluten free. Prep it overnight for easy entertaining!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hr 10 minutes | Serves 10 | Calories: 188 Fat: 11g Protein: 11g Carbs: 13g |
Ingredients
- medium sweet potatoes peeled and diced
- 8 ounces whole cremini baby bella mushrooms quartered (do not use sliced mushrooms or they may overcook when roasting)
- 1 small head broccoli cut into florets
- 1 red bell pepper diced
- 1 red or yellow onion cut into ½-inch dice
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 3 tablespoons extra virgin olive oil
- 12 large eggs
- ½ cup milk
- 1 garlic clove minced
- 1 ½ teaspoons Italian seasoning or dried herbs of choice
- 4 ounces part-skim ricotta cheese
- Chopped fresh basil thyme, or parsley (optional)
Recipe
- Position racks in the upper and lower thirds your oven and preheat the oven to 400 degrees F. Lightly coat 2 large baking sheets with nonstick spray. Lightly mist a 9×13-inch casserole dish with nonstick spray and set aside.
- Place the vegetables in a large bowl and drizzle with the olive oil. Sprinkle with salt and pepper, then toss to coat. Divide the vegetables evenly between the two sheets and spread them into a single layer. Roast the vegetables until tender, about 20 minutes, tossing the vegetables on the pan so they cook evenly and switching the pans’ positions on the upper and lower racks once halfway through. Transfer half of the roasted vegetables to the prepared casserole dish and spread into an even layer. Reduce the oven temperature to 350 degrees F.
- Meanwhile, in a large mixing bowl, beat the eggs together with the milk, garlic, and Italian seasoning until evenly blended. Gently pour it into the casserole dish. Scatter the remaining vegetables evenly over the top, then dollop the ricotta over the top in small spoonfuls (I like to add about 20 to 24 spoonfuls; you want to each slice to have a few dollops, but have them be large enough so that you can actually taste them).
- Bake the casserole for 35 to 40 minutes, until the casserole is golden on top and the center no longer jiggles when you shake the pan. Remove from the oven and sprinkle with fresh herbs. Serve warm.
Vegetable Supreme Egg Bake
This breakfast casserole is a delicious way to add more veggies to your day. Spinach, peppers, potatoes, and mushrooms all make an appearance!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 50 minutes | Serves 8 | Calories: 371 Protein: 20.1g Fat: 25.5g Carbs: 15.6g |
Ingredients
- 1 tablespoon olive oil, plus more for the baking dish
- 8 ounces sliced white or brown mushrooms
- 2 cups shredded carrots
- 5 ounces baby spinach (about 5 packed cups)
- 2 cups frozen diced potatoes (do not thaw)
- 1 cup roasted red pepper strips
- 2 cups shredded sharp cheddar cheese
- 12 large eggs
- 2 cups half-and-half
- 2 teaspoons kosher salt
- 1/4 teaspoon freshly ground black pepper
Recipe
- Arrange a rack in the middle of the oven and heat to 375°F. Coat a 9×13-inch baking dish with olive oil; set aside.
- Heat the 1 tablespoon of oil in a large frying pan over medium-high heat until shimmering. Add the mushrooms and carrots and cook, stirring occasionally, until tender, about 5 minutes. Add the spinach and toss until wilted and almost all of the liquid is evaporated, about 5 minutes. Remove from the heat and stir in the potatoes and red peppers.
- Transfer to the baking dish and spread into an even layer. Sprinkle evenly with the cheese. Whisk the eggs, milk, salt, and pepper together in a large bowl. Pour over the vegetables.
- Bake until the top is slightly golden-brown and a knife inserted in the middle comes out clean, 50 to 55 minutes. Let cool for 5 minutes before slicing and serving.
Healthy Oatmeal Banana Pancakes
The easiest banana oatmeal pancakes made right in the blender! These fluffy healthy pancakes are naturally gluten free, dairy free and contain no flour or added sugar.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 3 | Calories: 311 Fat: 6.9g Protein: 12.2g Carbs: 51.5g |
Ingredients
- 2 medium ripe bananas (best when they have lots of brown spots)
- 2 eggs
- 1/2 cup unsweetened almond milk
- 1 teaspoon vanilla extract
- 1 ½ cups old fashioned rolled oats, gluten free if desired
- 2 teaspoons baking powder
- ½ teaspoon ground cinnamon
- ¼ teaspoon salt
Olive oil, for cooking
Recipe
- Add all of the ingredients to a blender and blend on high until completely smooth, about 30 seconds to 1 minute. Let the batter sit in your blender while you heat your pan up.
- Lightly coat a griddle with coconut oil, vegan butter or olive oil and place over medium heat. Once pan is hot, add 1/3 cup of the batter to the griddle for each pancake and cook for 2-4 minutes until pancakes slightly puff up and you see a few bubbles along the edges.
- Flip cakes and cook until golden brown on underside. If you find that pancakes are browning too quickly then you need to lower the heat. I normally start on medium heat, then decrease to medium low later so that my pancakes don’t burn. If at any point your griddle starts smoking, it means your pan is too hot.
- Wipe skillet clean and repeat with more oil and remaining batter. Makes 9 pancakes total. Serves 3, 3 pancakes each.
Banana Overnight Oats
Banana Overnight Oats taste like banana bread, only easier! This healthy recipe makes an easy breakfast on the go, and you can eat it hot or cold.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 minutes | Serves 2 | Calories:274 Fat: 11g Carb: 36g Protein: 9g |
Ingredients
- 2 ripe bananas
- 2 tablespoons peanut butter (optional; or handful of walnuts)
- 1/2 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 1 cup almond milk (or milk of choice)
- 1 cup old-fashioned rolled oats
- 2 teaspoons maple syrup , or to taste
Recipe
- Peel and mash the bananas. I like to do this on a plate, so they will mash evenly. Transfer them evenly between the two glass jars.
- To each jar, add in 1 tablespoon of peanut butter, 1/4 teaspoon of cinnamon, 1/2 teaspoon of vanilla, and a 1/2 cup of milk. Stir well. (It doesn’t have to be perfectly smooth!)
- Add a 1/2 cup of rolled oats to each, and stir well. Place the lids on the jars and set them in the fridge to chill overnight, or for at least 6 hours.
- When you are ready to eat, grab a jar from the fridge, remove the lid and stir well. You can add an extra splash of milk to loosen the texture, and then add a splash of maple syrup, to taste. You can eat these cold right away, or transfer to a saucepan over medium-high heat and stir for 2 to 3 minutes, until the oats are warm. (In that case, add an extra splash of water, as the oats will thicken even more.) Oats can be stored in the fridge for up to 4 days.
Spinach Pancakes
Enjoy these spinach-based pancakes with berries and maple syrup, or remove the sugar from the batter and serve them savoury with bacon and a poached egg
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 2 | Calories: 404 Fat: 13g Protein: 15g Carbs: 55g |
Ingredients
- 125g self-raising flour
- 1 tsp baking powder
- ½ tbsp sugar (any kind)
- 2 eggs
- 1 tbsp melted butter, plus extra for frying
- 100ml milk
- 50g baby spinach leaves, washed and chopped
berries and maple syrup, to serve
Recipe
- Put the flour, baking powder, sugar, eggs, butter, milk and spinach in a blender and whizz until you get a smooth, bright green batter.
- Heat a little more butter in a non-stick frying pan over a medium heat and add small dollops to the pan, 2-3 at a time. Cook for 2 mins until the edges are set, and bubbles are rising to the surface, then flip and cook for 1-2 mins more. Keep warm while you cook the remaining batches.
- Serve with berries and a drizzle of syrup to serve.
Vegan Granola
Create your own crunchy toasted granola with a hint of spice and a touch of sweetness from maple syrup
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 13 | Calories: 407 Fat: 26g Protein: 8g Carbs: 34g |
Ingredients
- 400g jumbo oats
- 2 tsp cinnamon
- 150g dried apple , roughly chopped
- 150g coconut oil , melted
- 250g pack mixed nuts , roughly chopped
- 100ml maple syrup
Recipe
- Heat oven to 180C/160C fan/gas 4. Line two large baking trays with baking parchment. Mix all the ingredients together except the maple syrup. Spread the granola out on the trays and drizzle over the maple syrup.
- Bake in the oven for 20 mins, stirring the granola well halfway through so that it cooks evenly. Leave to cool before storing in a Kilner jar or airtight container. Best eaten within 1 month.
Lentil Pancakes
There is no time for chit-chat when fluffy lentil pancakes are to be cooked. Just follow a few deliciously easy steps.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 minutes | Serves 2 | Calories: 355 Fat: 6g Protein: 18g Carbs: 58g |
Ingredients
- 1 egg
- 2 tbsp water
- 1 tsp vanilla extract
- 1 medium banana
- ½ cup lentils, cooked
- ½ cup wholegrain flour
- 1 ½ tsp baking powder
- 1 tsp sugar
- ½ tsp salt
- ½ cup strawberries (sliced)
- 1 tbsp maple syrup
- ½ cup low fat Greek Yogurt
Recipe
- Blend the egg, water, vanilla extract, banana, lentils, whole grain flour, baking powder, sugar and salt until you have a thick homogeneous batter. Some lentil streaks will be visible, but don’t worry, they won’t be noticeable when the pancakes are cooked.
1 egg,2 tbsp water,1 tsp vanilla extract,1 medium banana,½ cup lentils, cooked,½ cup wholegrain flour,1 ½ tsp baking powder,1 tsp sugar,½ tsp salt - Heat a non-stick pan and add about ⅙ of the batter (the recipe makes 6 pancakes total). Turn the heat to low and cover with a lid. Cook until the top of the pancake appears to be dry, then turn and cook until the bottom of the pancake has browned. Repeat with the rest of the batter.
- Serve lentil banana pancakes with strawberries, maple syrup and low fat greek yogurt as toppings.
½ cup strawberries,1 tbsp maple syrup,½ cup low fat Greek Yogurt
Strawberry Oatmeal
This easy strawberry oatmeal recipe is packed with all-natural strawberry flavor, made on the stove-top and comes out creamy and delicious. A great breakfast to meal-prep for the week!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 4 | Calories: 193 Fat: 4g Protein: 7g Carbs: 33g |
Ingredients
- 1 cup rolled oats
- 1/4 cup steel cut oats (*see note for omitting steel cut & using all rolled oats)
pinch of kosher salt - 1 cup milk (of any kind)
- 1 cup water
- 2 cups hulled and roughly chopped fresh strawberries, plus additional 1/2 cup diced strawberries
- 1/2 tablespoon chia seeds (**optional, see note)
- 1/2 tablespoon vanilla extract
- 1 scoop protein powder (***optional, see note)
Recipe
- Place rolled oats, steel cut oats, salt and protein powder (if using) in a medium sauce pot.
- Combine the milk, water and 2 cups chopped strawberries in a blender and blend until smooth.
- Pour the liquid mixture into the sauce pot.
- Add the chia seeds (if using) and vanilla and stir to combine.
- Cook oats, stirring frequently over medium heat until thickened, about 10-15 minutes.
- Once thickened, gently stir in remaining 1/2 cup diced strawberries and serve.
- Top with favorite oatmeal toppings like nut butter, chopped nuts, maple syrup, coconut flakes, hemp seeds, etc.
- Store in an airtight container in the refrigerator for up to a week.
Raspberry Low Calorie Pancakes – Berry Bonanza
Win over the crowd at your next brunch without hurting your waistline with these raspberry low calorie pancakes!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 minutes | Serves 2 | Calories: 262 Fat: 10g Protein: 12g Carbs: 32g |
Ingredients
- ⅓ cup raspberries (can be substituted with blueberries or strawberries,
- ⅓ cup = 50g)
- 1 egg (large)
- ½ cup rolled oats (+1 extra tbsp) (½ cup + 1 tbsp = 50g)
- ¼ cup low fat natural yogurt (¼ cup = 65g)
- ½ tsp baking powder
- ¼ tsp baking soda
- ¼ tsp salt
- ½ tsp vanilla extract
- 1 tbsp wholegrain flour
- 1 tbsp water
- Toppings
- 1 tbsp honey
- ¼ cup low fat natural yogurt (¼ cup = 65g)
- 12 almonds (sliced)
Recipe
- Chop the raspberries halves or thirds.
⅓ cup raspberries - Blend the egg, raw oats, ¼ cup of yogurt, baking powder, baking soda, salt, vanilla extract, AP flour and water until you have an homogenous batter.
1 egg,½ cup rolled oats,¼ cup low fat natural yogurt,½ tsp baking powder,¼ tsp baking soda,¼ tsp salt,½ tsp vanilla extract,1 tbsp wholegrain flour,1 tbsp water - Pour the batter into a small bowl and fold in the raspberries.
- Heat a medium sized non-stick pan. Add ¼ or ½ of the batter into the center of the pan, cover with a lid and immediately turn to low heat. Cook until the top of the batter is no longer wet. Turn over and cook the other side until golden brown. Repeat with the rest of the batter.
- Serve with honey, low fat yogurt and almonds. Enjoy.
1 tbsp honey,¼ cup low fat natural yogurt,12 almonds
Mushrooms on Toast
The ultimate comfort dish - earthy mushrooms piled on toast topped with crisp, succulent prosciutto
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 4 | Calories: 280 Fat: 16g Carbs: 28g Protein: 9g |
Ingredients
- 4 large slices sourdough bread
- 1 tbsp olive oil
- 4 slices prosciutto
knob of butter - 350g mixed mushrooms
- 1 garlic clove, crushed
- 4 tbsp crème fraîche
handful parsley leaves, finely chopped
Recipe
- Toast the sourdough bread, cut each slice in half, then set aside. Heat a large frying pan with the olive oil. Fry the prosciutto in the pan for about 2 mins on each side until golden and crisp. Break into large pieces and set aside on some kitchen paper.
- Add the butter to the pan followed by the mushrooms. Cook for 2 mins, then add the garlic and crème fraîche. Cook for 3-5 mins more until the mushrooms are soft and lightly coated in the crème fraîche. Stir through a little parsley. Pile up on the toasts and top with the prosciutto and more parsley.
Easy Vegan Quinoa Breakfast Bake
This quinoa breakfast bake is the easiest breakfast meal prep! It takes less than 10 minutes of prep time and is loaded with wholesome ingredients! This breakfast bake is fruity, nutty, sweet and super light a fluffy!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour | Serves 4 | Calories: 337 Fat: 5.9g Protein: 8.75g Carbs: 66g |
Ingredients
- 2 Bananas mashed
- 1 cup Quinoa
- 2 tbsp Chia Seeds
- 2 cups Almond Milk or other plant milk
- 2 tsp Cinnamon
- 2 tsp Vanilla
- 2 tbsp Maple Syrup optional – or add a few chopped dates
- 1½ cups Fresh or Frozen Berries
For Topping, try my vegan protein icing recipe here:
1. Vegan Yogurt
2. Fresh Fruit
3. Nuts and/or seeds
4. Top with more almond milk
Recipe
- Step 1 Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
- Step 2 Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
- Step 3 Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
- Step 4 Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
- Step 5 Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes. Sprinkle with cheese and serve.
Sweet Potato Breakfast Bowl
A Sweet Potato Breakfast Bowl satisfies the strongest savory cravings. Warm and spicy vegetables are balanced with a bright and creamy tomato avocado salad in this Mexican-inspired morning meal.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 2 | Calories: 480 Fat: 38.6g Protein: 10.4g Carbs: 27.5g |
Ingredients
Tomato Avocado Salad:
1. 1 avocado, diced
2. 1 cup halved cherry tomatoes
3. ¼ cup minced red onion
4. ¼ cup chopped fresh cilantro
5. 1 tablespoon grapeseed oil or avocado oil
6. 1 teaspoon grated lime peel
7. 1 tablespoon lime juice
8. Salt to taste
Sweet Potato and Zucchini:
1. 2 tablespoons grapeseed oil or avocado oil, or as needed to coat the pan
2. 1 sweet potato, chopped into 1-inch cubes
3. 1 zucchini, chopped into 1-inch cubes
4. 1 teaspoon ground cumin
5. 1 teaspoon ground coriander
6. 1 teaspoon chili powder (mild)
7. ½ teaspoon garlic powder
8. ¼ teaspoon cayenne pepper (optional)
9. Salt and pepper to taste
Scrambled Eggs:
10. 1 teaspoon grapeseed oil or avocado oil, or as needed to coat the pan
11. 2 eggs, beaten
12. Salt and pepper to taste
Optional for Serving:
13. Fresh cilantro leaves
14. Mexican-style hot sauce
Recipe
Prepare the Tomato Avocado Salad:
1. Stir avocado, cherry tomatoes, red onion, cilantro, oil, lime peel, and lime juice until evenly mixed. Add salt to taste and set aside.
Cook Sweet Potato and Zucchini:
1. Heat oil in a 12-inch skillet with a lid over medium-high heat. Once the oil is translucent, add sweet potato, cover, and cook for 12 minutes, stirring every few minutes, or until sweet potato is tender and browned on the edges.
2. Uncover the skillet and stir in zucchini, cumin, coriander, chili powder, garlic powder, and cayenne pepper (if using). Cook for 3 minutes, or until zucchini is tender and the spices are fragrant. Add salt and pepper to taste, cover the skillet, and remove from heat
Cook Scrambled Eggs:
1. Heat oil in an 8-inch nonstick skillet over low-medium heat. Once the oil is translucent, pour in the beaten eggs and cook for 5 minutes, stirring gently with a spatula every 30 seconds, or until the eggs are thickened and no more liquid remains. Sprinkle with salt and pepper to taste.
Assemble the Bowls:
1. Divide the Tomato Avocado Salad and the sweet potato and zucchini mixture between 2 bowls. Top each bowl with half of the scrambled eggs.
2. Serve with fresh cilantro leaves and Mexican-style hot sauce if desired.
Cornmeal Porridge
This super creamy and delicious Jamaican cornmeal porridge makes a healthy and hearty breakfast. It’s warming, tasty and filling!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 12 minutes | Serves 4 | Calories: 181 Fat: 4g Protein: 6g Carbs: 31g |
Ingredients
- 1 cup fine cornmeal
- 1 cup coconut milk in a carton – not canned. Or soy milk
- 2 cups water
- ½ teaspoon salt
- 1 cinnamon stalk
- ¼ teaspoon ground nutmeg
- 3 tablespoons cane sugar or coconut condensed milk or molasses or honey (optional)
- ½ teaspoon pure vanilla extract
Recipe
- In a medium pot, add the cornmeal along with the milk, water, salt and cinnamon stalk.
- Turn on the heat to medium, and keep stirring (I use a whisk).
- Cook the cornmeal until it thickens and has a porridge consistency (for around 10 minutes). Add the sugar, nutmeg, and vanilla extract and cook for 30 seconds more. Remove from heat, and serve in bowls topped with fruit and a sprinkle of ground cinnamon.
Quinoa Power Breakfast
This Quinoa Power Breakfast is the perfect way to start your day. Packed with protein, anti-inflammatory turmeric, antioxidants, vitamins and minerals – this healthy dish will keep you full until lunch. And it can be made is about 30 minutes!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 4 | Calories: 191 Carbs: 35g Protein: 7g Fat: 4g |
Ingredients
For the Quinoa
- ½ small white onion diced
- 1 cup white quinoa rinsed and drained
- 2 cups vegetable broth
- 1 teaspoon ground turmeric
- juice of ½ lemon
- Dash cayenne
- 1 tomato seeds removed and diced
- Salt and pepper to taste
- 1 big handful arugula
For the Roasted Radishes - 10-12 radishes quartered
- 1 teaspoon olive oil
- sprinkle salt and pepper
Recipe
- Preheat the oven to 425°F.
- Toss the quartered radishes with the olive oil and a sprinkle of salt and pepper.
- Roast for 15 to 20 minutes, shaking the pan halfway through to redistribute.
- Meanwhile, in a medium pot, sauté the diced onion in 1-2 tablespoons of water until soft, about 5 to 6 minutes.
- Add the broth, turmeric, lemon juice, cayenne, and a pinch of salt and pepper. Bring to a boil, reduce heat, and simmer 10 to 15 minutes until the quinoa is tender.
- Add the diced tomato and arugula to the quinoa. Stir. Taste and add additional salt and pepper if needed.
- Serve with the roasted radishes and another squeeze of lemon over everything, if desired.
Healthy Veggie Egg Scramble
Healthy Veggie Egg Scramble is a delicious breakfast or easy dinner filled with veggies and ready in no time, here it is! The best egg scramble loaded with healthy veggies!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 3 | Calories: 178 Fat: 10g Protein: 14g Carbs: 6g |
Ingredients
- ½ cup chopped fresh broccoli florets
- ½ cup diced fresh mushrooms
- ½ cup diced red pepper
- ½ cup diced orange pepper
- 1 cup fresh spinach
- 6 large eggs see note below
- ¼ cup 1% milk
- ¼ teaspoon ground black pepper
- ⅛ teaspoon salt, or to taste
butter flavored cooking spray - Grated cheddar cheese, optional
Recipe
- Heat a medium skillet over medium heat spray the non-stick cooking spray. Add to skillet broccoli, mushrooms, red pepper, and orange pepper. Saute about 5 minutes until the veggies begin are soft. Add spinach and cook another 2 minutes to wilt the spinach.
- While the veggies are sauteing, in a medium mixing bowl add the eggs, milk, pepper, and salt. Whisk to completely blend the eggs. The longer the eggs are whisked, the fluffier they are when cooked.
- Heat a medium skillet over medium heat spray the non-stick cooking spray. Add to skillet broccoli, mushrooms, red pepper, and orange pepper. Saute about 5 minutes until the veggies begin are soft. Add spinach and cook another 2 minutes to wilt the spinach.
While the veggies are sauteing, in a medium mixing bowl add the eggs, milk, pepper, and salt. Whisk to completely blend the eggs. The longer the eggs are whisked, the fluffier they are when cooked.
Chia Seed Pudding
This easy chia seed pudding recipe is a perfect healthy breakfast or snack! Store it in a lidded jar or airtight container in the fridge for up to 5 days. Vegan, gluten-free.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 8hrs 15 minutes | Serves 3 to 4 | Calories: 152 Fat: 10g Protein: 5g Carbs: 11g |
Ingredients
- 2 cups light coconut milk or homemade almond milk
- 6 tablespoons chia seeds
- 1 tablespoon maple syrup
- ¼ teaspoon cinnamon
- ⅛ teaspoon sea salt
Optional toppings - Tart cherries, (I usually get them frozen)
- Blueberries
- Chopped nuts or granola
- Coconut flakes
- Maple syrup
Recipe
- In a lidded 3- to 4-cup jar, combine the milk, chia seeds, maple syrup, cinnamon, and salt. Cover and shake to combine. Chill for a few hours, then give it a good stir to loosen any clumps. Continue chilling for 12 to 18 hours for the pudding to set.
- Serve with fruit, nuts, coconut flakes, and maple syrup as desired.
The Best Vegan Scrambled Eggs Recipe (with Tofu)
This Vegan Scrambled Eggs recipe is THE ONE you have been looking for. High-protein, plant-based, clean eating and SUPER delicious. Goodbye eggs, hello tofu!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 minutes | Serves 2 | Calories: 108 Fat: 4.6g Protein: 10g Carbs: 9.2g |
Ingredients
- 1 block firm tofu (12.3 oz)
- 1/2 head red onion
- 2 stem scallion
- 1/2 head bell pepper
- 5-6 fresh basil leaves
- 1/2 cup oat milk
- 1 tbsp nutritional yeast
- 1/3 tsp turmeric
- 1 tsp salt
- 1/3 tsp black pepper ground
- 1/3 tsp black salt *optional
Recipe
- Scramble the block of tofu with your hands (see picture above) into small and bigger pieces.
- Heat 1 tablespoon of oil on medium heat in a pan. Caramelize the chopped red onions.
- Add the scrambled tofu and stir for 1 minute.
- Add the 1/2 cup of oat milk and stir until the tofu has soaked up most of it.
- When there is only a small amount of milk remaining, add all of the remaining ingredients and stir for another 3-4 minutes on low to medium heat.
- Serve with fresh bread.
Chickpea Scramble Breakfast Bowl
Move over scrambled eggs... this healthy, vegan chickpea scramble is incredibly easy to make and is crazy delicious!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 2 | Calories: 344 Fat: 10g Protein: 12g Carbs: 52g |
Ingredients
- Chickpea Scramble
- 1 15 oz Can of Chickpeas
- 1/2 Tsp Turmeric
- 1/2 Tsp Salt
- 1/2 Tsp Pepper
- 1/4 White Onion diced
- 2 Cloves Garlic minced
- Drizzle Extra Virgin Olive Oil
- Breakfast Bowl
- Mixed Greens
- Handful of Parsley minced
- Handful of Cilantro minced
- Avocado
Recipe
Chickpea Scramble
1. In a bowl, pour out chickpeas AND a little bit of the water they’re in. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.
2. Then, mince garlic and dice onion. Heat a pan over medium heat with a drizzle of olive oil. First, sauté the onions until they are soft. Then add the garlic and continue sautéing until garlic is fragrant – about a minute or so. Be careful not to let garlic brown!
3. When onions and garlic are done, add in mashed chickpeas and sauté for about five minutes.
Breakfast Bowls
1. Assemble the breakfast bowls. Add in some mixed greens at the bottom of the bowls, topped with the chickpea scramble. Top with minced cilantro and parsley. Serve with avocado slices.
2. Enjoy!
Veggie Quiche with Sweet Potato Crust
Surprise your family and guests with this luscious quiche instead of the traditional pie! Made with a sweet potato crust that melts in your mouth, the flavors of this standout quiche keep you coming back for seconds.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1hr 5 minutes | Serves 8 | Calories: 192 Fat: 12.5g Protein: 10.8g Carbs: 9.5g |
Ingredients
- 2 medium sweet potatoes, peeled
- 1/2 teaspoon Himalayan pink salt
- 1/2 teaspoon pepper
- 1 tablespoon extra virgin olive oil
- 1 teaspoon garlic, finely minced
- 2 cups spinach
- 4 large eggs
- 1 cup milk
- 1 tablespoon jalapeño, finely chopped (optional)
- 1/2 cup chopped onions or veggie of choice
- 1 cup sharp white cheddar cheese (or cheese of choice)
- 2 tablespoons Parmesan cheese
Recipe
Sweet Potato Crust:
1. Preheat oven to 350 degrees. Lightly grease a 9-inch pie plate and set aside. Slice the sweet potatoes into thin, round discs. Layer the sweet potato slices (be sure to overlap them) to completely cover the bottom and sides of the pie plate. Sprinkle with salt and pepper and bake at 350 degrees for 20 minutes.
Filling:
1. Heat olive oil and garlic over medium heat. Add spinach and stir until wilted.
2. Whisk together eggs and milk. Stir in spinach, peppers, onions and half the sharp white cheddar cheese. Pour the egg mixture onto the cooked sweet potato crust. Scatter the remaining sharp white cheddar cheese and Parmesan over the top.
3. Bake at 375 degrees for 30 minutes and the egg mixture is set. Let cool a few minutes before slicing and serving.
Blueberry Almond Oatmeal
The flavour of sweet blueberries and the nutty taste of almonds are a classic combination found in many delicious baking recipes.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 minutes | Serves 2 | Calories: 623 Protein: 14.5g Carbs: 93.8g Fat: 24.6g |
Ingredients
Oatmeal
1. 1 cup (81 g) rolled oats
(swap for gluten-free rolled oats)
2. 2 cups (480 mL) unsweetened almond milk†
3. 1 medium banana, sliced
4. ½ cup (75 g) frozen blueberries
5. 2 Tbsp (14 g) ground flaxseeds
6. 2 Tbsp (30 mL) maple syrup
7. ½ tsp pure vanilla extract
8. ⅛ tsp almond extract (optional)
Toppings
1. 1 medium banana, sliced
2. ½ cup (75 g) fresh blueberries
3. ⅔ cup (160 mL) unsweetened coconut yogurt
3 Tbsp (45 mL) almond butter
Optional garnish
1. ground cinnamon
2. slivered toasted almonds
Recipe
- To a saucepan, add the oats, milk, banana, blueberries, and flaxseeds. Bring to a gentle boil, then reduce to a simmer for 7 minutes, stirring on occasion to prevent burning.
- Take the pan off the heat and stir in the maple syrup, vanilla, and almond extract.
- Divide the oatmeal between the bowls and top with banana slices, fresh blueberries, yogurt, and almond butter. Enjoy!
Breakfast Quinoa Bowl with Blackberries
A warm bowl of lightly sweetened quinoa filled with tart blackberries and nutty pecans. Breakfast Quinoa Bowl with Blackberries is a delicious, vegan, gluten-free, healthy way to start the day.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 4 | Calories: 273 Protein: 8g Fat: 10g Carbs: 41g |
Ingredients
- 1 cup uncooked quinoa
- 1 cup unsweetened almond milk
- 1 cup water
- ½ teaspoon ground cinnamon
- 2 cups fresh or frozen blackberries
- 1/3 cup chopped pecans toasted
- 4 teaspoons maple syrup
Recipe
- Place the uncooked quinoa in a dry medium pan (with no oil or butter), and cook over medium heat for about 5 to 7 minutes, stirring frequently, or until you hear a little popping, and the quinoa will small nutty and toasty. Keep an eye on the quinoa, and be careful not to burn it!
- Pour the milk and water, and mix the cinnamon into the toasted quinoa, and continue to cook over medium heat. Bring to a boil, then reduce the heat to low, and cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat, and let stand covered 5 minutes. Stir in blackberries. Transfer to four serving bowls and top with pecans. Drizzle 1 teaspoon maple syrup over each serving.
- While the quinoa cooks, roast the pecans in a 350° F degree oven for 5 to 6 minutes. Or toast nuts in a dry skillet on the stovetop over medium heat for about 3 minutes. Or toast in an air fryer, by placing the nuts in the bottom of the basket in a single layer, you may use a piece of parchment paper to keep them from falling through if you need to, set the cook temperature to 300° F, and air fry for 4-6 minutes.
Chef's Notes
Make this ahead. The breakfast quinoa can be made ahead and stored in a tightly covered contained in the fridge for a week.
Reheat in the microwave, or eat cold. I love it cold with a dollop of yogurt on top as well.
Protein Muffins
This recipe for protein muffins are perfectly moist, fluffy, and need just 5 ingredients! No white flour, no sugar, and no eggs are needed, they pack in over 20 grams of protein!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 minutes | Serves 8 | Calories: 176 Protein: 21g Carbs: 7g Fat: 10g |
Ingredients
- 2 scoops vanilla protein powder 64-67 grams
- 1 teaspoon baking powder
- 1/2 cup almond flour
- 1/2 cup peanut butter or any nut or seed butter
- 1 cup unsweetened applesauce
- 1/2 cup chocolate chips optional
Recipe
- Preheat the oven to 180C/350F. Line a muffin tin with 8 muffin liners and set aside.
- In a large mixing bowl, add your dry ingredients and mix well. Add your peanut butter and unsweetened applesauce and mix until fully combined. Fold through your chocolate chips.
- Divide the batter amongst the muffin liners and bake for 10-12 minutes, or until a skewer comes out mostly clean.
- Remove the muffins from the oven and allow them to cool for 5 minutes, before transferring to a wire rack to cool completely.
Black Beans and Avocado Toast
Fast, nutritious and tasty toasts topped with avocado and black beans.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 2 | Calories: 165 Fat: 6.3g Carbs: 23.3g Protein: 5.1g |
Ingredients
- 2 slices of bread of your choice
- ½ avocado
- 4 tablespoons boiled black beans
- 1 tablespoon chopped green onions
- ½ lime
- ¼ teaspoon sea salt
Recipe
- Mash avocado and slather it on bread slices.
- Top with black beans and green onion.
- Sprinkle salt and squeeze lemon on each.
- Eat immediately!
Apple n’ Oats Breakfast Smoothie
This yummy breakfast smoothie has apples, oats, and plenty of spice for a delicious (and good-for-you!) morning treat.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 minutes | Serves 1-2 | Calories: 56 Carbs: 8.2g Protein: 1.7g Fat: 2g |
Ingredients
- 1 cup milk of choice (non-dairy or dairy)
- 1 large or 2 small apples, any variety
- 1/3 cup old fashioned rolled oats
- 2 Tablespoons hemp hearts (can substitute chia or flax seeds)
- 1 Tablespoon almond butter
- 1/2 teaspoon ground cinnamon
- 1/2 cup ice (optional, to make it cold)
Recipe
- Place milk and oats into a blender. Let stand for a few minutes to soften the oats.
- Core apple. Peel if desired.
- Place all of the remaining ingredients into the blender. Puree until very smooth. Can be made a day in advance and stored, covered, in the refrigerator.
Vegan Date-Sweetened Banana Bread
Guilt-Free Banana Bread! This recipe is vegan, gluten-free, oil-free, refined-sugar free and SO DANG GOOD!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour 10 mins | Serves 8 | Calories: 247 Fat: 2.8g Protein: 5.1g Carbs: 52.3g |
Ingredients
- 2 flax eggs (2 tablespoons flaxseed meal + 6 tablespoons water)*
- 2 cups gluten-free oat flour
- 1/2 cup crushed nuts (optional)
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- ½ teaspoon salt
- 3 large ripe & spotty bananas, mashed (about 1 1/2 cups)
+ 1 banana to top, sliced it in half lengthwise (optional) - 1 cup pitted Medjool dates, packed
- ½ cup unsweetened non-dairy milk
- 1 1/2–2 teaspoons pure vanilla extract (I used 2)
- 1 teaspoon apple cider vinegar
Recipe
- Riff #1: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
- Riff #2: Use fresh grape tomatoes instead, and add fresh herbs.
- Riff #3: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.
Loaded Breakfast Sweet Potatoes
Sweet potatoes make for an amazingly delicious and filling breakfast!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 50 minutes | Serves 2 | Calories: 282 Fat: 9.7g Carbs: 45.4g Protein: 6.9g |
Ingredients
- 2 medium sweet potatoes
optional toppings: fruit such as berries and banana slices, chia seeds, nut butter, cookie butter, hemp seeds, maple syrup, agave, granola etc. Have fun with it! My favorite toppings= granola, peanut butter, banana, and chia seeds.
Recipe
- Pre-heat the oven to 400 degrees F.
- Bake the sweet potatoes directly on the rack for 40-50 minutes. They’re done once a fork can easily be pierced into the center of the potato and the inside is tender.
- Cut a slit down the center of the sweet potato about 2/3 of the way down.
- Slightly mush the inside of the potato.
- Top with your favorite breakfast toppings!
ENJOY!!
2 Minute Flourless English Muffin
These 2 minute flourless English muffins will satisfy ALL bread cravings, with a healthy twist! Made with no yeast, oil or flour, this two minute microwave English muffin is naturally gluten free, vegan, dairy free, sugar free and check out the paleo/grain free option below! There is also an oven made option too!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 3 minutes | Serves 1 | Calories: 174 Protein: 7g Fat: 6g Carbs: 22g |
Ingredients
- 1/3 cup rolled oats gluten free, if necessary- For PALEO/GRAIN FREE option, see link above
- 1 tablespoon chia seeds
- ½ teaspoon baking powder
- 2 tablespoon unsweetened applesauce
- 1 tablespoon milk of choice
- Optional: pinch of salt
Recipe
- In a blender, combine the oats, chia seeds, baking powder, and salt. Blend on high until finely ground.
- Transfer to a bowl, add the applesauce and nondairy milk, and mix to form a sticky dough.
- Place the dough in a ramekin and flatten.
- Microwave for 2 minutes on high.
- Let it cool for about 5 minutes before removing from the ramekin.
- Slice in half, toast, and enjoy with toppings of choice
Bluberry Chia Jam
An aromatic, yet sweetly simple blueberry jam - 4 ingredients, 20 minutes, loaded with antioxidants, vitamins, and minerals.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 1 | Calories: 134 Fat: 2g Protein: 2g Carbs: 29g |
Ingredients
- 3 cups fresh blueberry
- 3-4 tablespoons maple syrup
- 2 tablespoons chia seeds
- 1/2 teaspoon vanilla extract (optional)
Recipe
- Combine blueberries and 3 tablespoons maple syrup in a medium non-stick saucepan over medium heat and bring to a low boil. Reduce heat slightly and simmer about 5 minutes, stirring frequently, or until all berries have turned dark and shiny, like little marbles. Mash with a potato masher, leaving some berries whole for texture.
- Stir in chia seeds and reduce heat to low. Let simmer about 15 minutes, stirring frequently, or until thickened–it will continue to thicken in the fridge.
- Remove from the heat and stir in the vanilla extract.
Peanut Butter Overnight Oats
Overnight oats are a quick and easy breakfast or snack made by soaking rolled oats in liquid overnight. We love how overnight oats seem to keep the integrity of the oat intact, helping to avoid that gummy texture that cooked versions sometimes take on
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 6 hrs 5 minutes | Serves 1 | Calories: 452 Fat: 22.8g Protein: 14.6g Carbs: 51.7g |
Ingredients
OATS
1. 1/2 cup unsweetened plain almond milk (or sub other dairy-free milks, such as coconut, soy, or hemp!)
2. 3/4 Tbsp chia seeds
3. 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy // or sub other nut or seed butter)
4. 1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
5. 1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel cut or quick cooking)
TOPPINGS (optional)
1. Sliced banana, strawberries, or raspberries
2. Flaxseed meal or additional chia seeds
3. Granola
Recipe
- Step 1 Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
- Step 2 Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
- Step 3 Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
- Step 4 Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
- Step 5 Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes. Sprinkle with cheese and serve.
High Protein Freezer Breakfast Burritos
Make a batch of these healthy Freezer Breakfast Burritos for a quick and easy on-the-go breakfast. Whole wheat tortillas are filled with chicken, sausage, eggs, vegetables and cheese, then frozen until ready to eat.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 50 minutes | Serves 12 | Calories: 239 Protein: 16g Fat: 18g Carbs: 2g |
Ingredients
- 2 tablespoons olive oil divided
- 1 medium onion sliced
- 1 bell pepper sliced
- 16 ounces ground chicken
- 16 ounces ground hot breakfast sausage
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- 6 large eggs
- 12 slices of cheddar cheese
- 12 8″ tortillas
Recipe
- In a sauté pan over medium heat, add 1 tablespoon olive oil. Once hot, add sliced onion and bell pepper. Cook, stirring occasionally, until veggies are lightly browned and onions turn translucent – about 3 to 4 minutes. Remove from pan and set aside.
- Add ground chicken and sausage to skillet. Season with salt, pepper, paprika, and garlic powder. Cook for 3-4 minutes before stirring, to get a nice brown crust on the bottom side. Stir and continue cooking for 3-4 minutes, or until meat is cooked through.
- In a bowl, whisk eggs together until combined. In a fresh nonstick pan over medium heat, add 1 tablespoon of olive oil. Pour in eggs. As eggs begin to set on the bottom, pull the eggs across the pan with a spatula. This will form egg curds in the pan. Continue pulling and folding the eggs until no liquid remains. Remove from heat and set aside to cool.
- Lay out 12 tortillas on top of 12 squares of foil. Lay one slice of cheese in the middle of each tortilla. Then, evenly distribute vegetables, meat, and eggs between the tortillas. Tightly wrap each burrito, and wrap in foil.
- Store burritos in a gallon size freezer bag until ready to thaw and reheat.
Vanilla Yogurt Parfaits w/ Sweet Buckwheat Crispies
These vanilla coconut yogurt parfaits are layered with creamy banana, farm-fresh blueberries, tangy yogurt and homemade buckwheat crispies.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 minutes | Serves 2-3 | Calories: 270 Protein: 13g Fat: 5g Carbs: 35g |
Ingredients
Buckwheat Crispies
1. 1 1/2 Cups Raw Buckwheat Groats
2. 2 Tbs Coconut Oil melted
3. 1/4 Tsp Vanilla Extract
4. 1/4 Cup Maple Syrup
5. Pinch of Sea Salt
The Parfaits
1. 1 Banana sliced
2. Vanilla Coconut Yogurt
3. Handful of Blueberries
Recipe
- Buckwheat Crispies
1. Preheat oven to 325 degrees F.
2. In a bowl, combine coconut oil, vanilla, maple syrup, and sea salt. Mix until everything is evenly combined.
3. Add 1 1/2 cups raw buckwheat groats to mixture, and stir until everything is evenly coated.
4. On a baking sheet lined with parchment paper, spread out buckwheat groats evenly. (Note – do not use tin foil – the buckwheat groats may burn.)
5. Bake in the oven for 15 minutes.
6. Once done, set the oven to broil and broil for 2-3 minutes, or until tops are browned, checking often to ensure the buckwheat doesn’t burn. - Assembling the Parfaits
This is where you can get creative. I used blueberry and banana in my parfaits, but you can use any fruits you like. Strawberries or mango would go great too.
1. Assemble layers of fruit, yogurt, and buckwheat crisps, using as much of each as you like. Again, be creative and don’t worry too much about amounts.
2. Serve in glasses and enjoy!
Blood Orange Chia Pudding
This fresh and light Blood Orange Chia Pudding makes the perfect breakfast or healthy snack, and is vegan, paleo, dairy free, and Whole30 compliant!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 minutes | Serves 2.5 cups | Calories: 127 Fat: 6g Carbs: 14g Protein: 4g |
Ingredients
- 3 blood oranges, peeled (400 grams)
- 3/4 cup lite coconut milk
- 1/2 teaspoon cinnamon
- 1/3 cup chia seeds
Recipe
- Place oranges, coconut milk, and cinnamon in a Vitamix, high powdered blender, or food processor. Process until smooth and all ingredients are combined, about 1 minute.
- Transfer to a medium sized resealable bowl. Stir in chia seeds until combined. Cover and refrigerate for 3 hours or overnight.
- Eat as is or top with desired toppings.
- Enjoy!
No Bake Apricot Oat Protein Bars
No Bake Apricot Oat Protein Bars are the perfect nutritious wholesome snack! Sweet, salty, chewy, and nutrient dense! Nut free, vegan, and gluten free.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 10 | Calories: 232 Protein: 13.2g Fat: 11.3g Carbs: 23.8g |
Ingredients
- 1 1/2 cup pumpkin seeds
- 1 cup gluten free rolled oats
- 1/2 cup flaxseed
- 1 cup dried Turkish Apricots (+ extra chopped for topping)
- pinch of sea salt
- hot water
- 1/2 tsp cinnamon
- 1/4 cup maple syrup (or honey if not vegan)
- 1/2 cup vanilla protein powder (vegan)
- optional toppings – 1/4 cup Optional melting
- Dark Chocolate (vegan/gluten free)
Recipe
- Line a 8×8 or 9×9 pan with parchment paper. Set aside.
- Blend together your pumpkin seed, gluten free oats, and flaxseed. Blend (in blender or food processor) until a “mealy” batter is formed.
- Place batter in bowl.
- Next blend/pulse your apricots until finely chopped/diced. Combine with oat/seed blend. Mix in your protein powder, salt, and cinnamon.
- In a separate small mixing bowl, combine your maple syrup or honey, 1/3 cup of hot water, and vanilla extract. Stir all together and add to your dry ingredients (the apricot/oat/protein mix).
- Mix well with hands then press into a baking dish. Sprinkle extra chopped apricots and oats on top. If you want to add vegan chocolate (dark chocolate) do so here. Just heat vegan chocolate chips in the microwave for 45 seconds, stir, then drizzle on top of bars.
- Let bars cool in fridge to set. Around 30 minutes. See notes on batter texture.
- Once batter is set, you can cut into 10 squares.
- Keep refrigerated
Springtime Tofu Scramble
This vegan springtime tofu scramble is a jazzed up play on the classic plant-powered scramble. Mushrooms, yellow squash, leeks, and spinach are sautéed together in a skillet with coconut oil.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 32 minutes | Serves 4 | "Calories: 108 Fat: 4.6g Protein: 10g Carbs: 9.2g" |
Ingredients
- 1 tablespoon olive oil or virgin coconut oil
- 1 clove garlic, minced
- 1 leek thoroughly washed, halved, and thinly sliced (white and light green parts only)
- 2 cups baby spinach
- 1 small yellow squash quartered and sliced (about 1 ½ cups)
- 6 ounces baby bella mushrooms washed, destemmed, and sliced
- 14 ounces firm sprouted tofu
- 1 ½ teaspoons turmeric
- 1 tablespoon nutritional yeast
- ½ teaspoon truffle salt or kala namak (i.e., black salt)
- ¼ teaspoon sea salt
- Freshly ground black pepper, to taste
- 2 tablespoons fresh chives
Recipe
- Add the oil to a large skillet and heat over medium-low. Then, add the garlic, leek, spinach, squash, and mushrooms. Cook for 10-12 minutes or until the veggies are tender.
- Crumble the tofu into the skillet, add in the turmeric, nutritional yeast, truffle salt, salt, and black pepper. Cook for another 5 minutes.
- Turn off the heat and stir in the chives.
- Serve alongside avocado toast, if desired.
Simple Vegan Cashew Yogurt
"Making non-dairy yogurt at home is so easy, besides, it’s healthier and tastes so good! We used unsalted raw cashews to make this delicious vegan yogurt. "
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 10 minutes | Serves 1 | Calories: 252 Protein: 8.3g Fat: 19.8g Carbs: 14.1g |
Ingredients
- 2 2/3 cups unsalted raw cashews (400 g)
- 1 1/2 cup water (375 ml)
- 4 tbsp lemon juice
- 1/4 tsp sea salt
- 3 probiotic supplements
Recipe
- Soak the cashews overnight.
- Drain them and place them in a blender with the rest of the ingredients (except the probiotic supplements) and blend until smooth.
- Place the yogurt in a bowl, add the 3 probiotic supplements (we need the probiotic powder, so empty the capsules). Mix well.
- Cover with a cheesecloth and let it sit in a dark, cool room for at least 12 hours. Then you can enjoy the yogurt or keeping it in the fridge until it’s cold.
Nutrition
Tahini Granola with Orange, Cacao & Mulberries
Crisp, nutty, and delicious vegan tahini granola with orange zest. Coconut and cacao nibs are added for crunch and dried mulberries bring a sweet-tart edge. This is an extra flavourful nut-free granola recipe.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hr 5 minutes | Serves 6 | Calories: 284 Protein: 7g Fat: 17g Carbs: 28g |
Ingredients
- 4 cups rolled oats (certified gluten-free oats, if necessary)
- ½ cup tahini
- ½ cup maple syrup
- 2 teaspoons vanilla extract
- ¼ cup melted extra virgin coconut oil
zest of 1 medium-sized orange - ½ teaspoon ground cinnamon
- ¼ teaspoon ground cardamom
- ½ teaspoon fine sea salt
- ½ cup large flake coconut
- ¼ cup raw sesame seeds
- ½ cup dried mulberries
- ¼ cup cacao nibs
Recipe
- Preheat the oven to 350°F. Line a large baking sheet with parchment paper or a silicone baking mat.
- Place the oats on the prepared baking sheet. Place the baking sheet in the oven and toast the oats for 10 minutes. Once you remove the oats, lower the oven’s heat to 325 degrees F.
- In a large bowl, whisk together the tahini, maple syrup, vanilla, coconut oil, orange zest, cinnamon, cardamom, and sea salt. Once you have a gloppy and homogenous mixture, stir in the toasted oats, coconut, and sesame seeds to coat.
- Spread the coated oat mixture onto the prepared baking sheet, ensuring the most even layer possible. Place the baking sheet in the oven and bake until granola is deep golden brown, about 32-35 minutes. Stir and flip the granola every 10 minutes or so.
- Once you’ve removed the tahini granola from the oven, stir in the mulberries and cacao nibs while it is still warm. Allow the tahini granola to cool completely before storing in a sealed container.
Chickpea Flour Mini Veggie Frittatas
These Chickpea Flour Mini Veggie Frittatas have become a daily habit around here. I eat one as a mid-afternoon snack and my (non-vegan) husband has happily replaced his morning desk breakfast of boring ‘ol hard boiled eggs with a few of these savory babies.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| Serves 14 | Calories: 78 Protein: 5g Fat: 1g Carbs: 20g |
Ingredients
- 3 cups assorted chopped veggies – broccoli, corn, bell pepper, zucchini, spinach, etcetera*
- ½ cup green onion, thinly sliced
- 2 tablespoons extra virgin olive oil, plus additional oil for brushing muffin tins
- 2 cups chickpea (garbanzo bean) flour
- ¼ cup nutritional yeast
- 1 teaspoon baking powder
- 1 teaspoon sea salt
- ½ teaspoon black pepper
Recipe
- Preheat oven to 400 F. Combine chickpea flour, nutritional yeast, baking powder, salt, and pepper in a bowl with 2½ cups water. Whisk to combine and set aside while preparing the veggies.
- Heat olive oil over medium-high heat in a skillet. Add all veggies to skillet (except for green onions) and cook until veggies cook down and begin to brown, about 7 minutes. Add green onions to skillet and cook 2 minutes more. Season with salt and pepper to taste and remove from heat.
- Brush a standard sized muffin tin and one smaller, 6 muffin tin with olive oil.** Divide veggie mixture between muffin cups by the heaping tablespoon. Divide any remaining veggies between cups. Using a ¼ cup measure, fill cups with chickpea batter. Use a spoon to gently stir each cup to ensure the batter gets under the veggies.
- Bake for 30 – 35 minutes, until a toothpick inserted in center comes out clean and frittatas are beginning to brown on top. Remove from oven and allow to cool for 10 minutes (this allows the batter to set) before removing from tin and cooling on a rack. Depending on your muffin tin, you may have to use a knife or offset spatula to gently loosen sides of frittatas before removing from tin.
- Serve warm or allow to cool completely before storing in the refrigerator for up to 5 days. Frittatas can be reheated in the microwave but are best when warmed in the oven or toaster oven at 400 F for 10 minutes
Peanut Butter and Jelly Chia Parfait
This peanut butter and jelly chia parfait is made with a creamy vanilla almond milk chia pudding base. They then get topped with a quick & easy chia berry jam, and finally finished off with some delicious smooth peanut butter.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 2 | Calories: 553 Fat: 40g Carbs: 47g Protein: 9g |
Ingredients
CHIA PUDDING:
1. 1/4 cup chia seeds
2. 1 cup almond milk
3. 1/2 tsp vanilla extract
1. 2 tsp maple syrup
BERRY JAM:
1. 1 1/2 cups mixed raspberries & strawberries
2. 1 tbsp maple syrup
3. 2 tsp chia seeds
Peanut butter layer:
1. 1/4 cup peanut butter, melted
Recipe
- To prepare the chia pudding, add all pudding ingredients into a bowl and whisk together. Place in the fridge and let sit for a couple hours or overnight until the texture is a thick pudding. If it is too thick for your liking, just add some more almond milk.
- In a saucepan, add your berries on medium heat, stirring constantly for 5-10 minutes, until berries are cooked down. Add in the maple syrup and chia seeds and stir together. Turn off the heat and let sit for .5 minutes
- To assemble your parfait, start with a layer of chia pudding, next add the berry jam layers and melted peanut butter.
- Place in the fridge for 10 minutes to set and enjoy.
Coffee Granola
This Coffee Granola is a delicious gluten free granola flavored with real ground coffee. The perfect pick me up for breakfast or snack!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 18 | Calories: 154 Protein: 4g Carbs: 21g Fat: 6g |
Ingredients
- 3.5 cups old fashioned rolled oats gluten free, if desired
- ¼ cup chopped raw pecans
- ¼ cup flaxmeal
- ¼ cup ground coffee be sure to use a coffee you really like
- ¼ cup chopped Medjool dates pitted
- ½ cup runny almond butter I like Trader Joe’s Raw Creamy Almond Butter
- ½ cup brown rice syrup
1 tablespoon pure vanilla extract - ½ teaspoon sea salt
- 2 tablespoon water to thin
Recipe
- Preheat oven to 325°F.
- Combine oats, pecans, flaxmeal, dates, and ground coffee in a large mixing bowl
- In a small pot on the stove over medium-low heat, combine the almond butter, brown rice syrup, vanilla extract, salt, and water. Whisk until smooth. If the mixture seems too thick still, add additional water 1 tablespoon at a time until pourable.
- Pour the almond butter mixture over the oats mixture. Stir really well to ensure all the dry ingredients are moistened.
- Spread the mixture in fairly even layer onto a rimmed baking sheet, but with very little, if any, space between the ingredients. This is how you’ll get the nice big clumps of granola!
- Bake for 25 to 28 minutes, shaking the pan and flipping the mixture over as best you can about halfway through.
- The granola will continue to crisp up as it sits, so don’t over-bake or it will burn.
- Let cool before eating. Store any leftovers in an airtight container on the counter for for 7 to 10 days
Key Lime Pie Energy Bites
These healthy no-bake Key Lime Pie Energy Bites are the perfect tropical treat!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 10 | Calories: 123 Fat: 7g Protein: 2g Carbs: 14g |
Ingredients
- 1/2 cup raw unsalted almonds
- 1 cup unsweetened pitted dates
- 1/4 cup baking walnuts or pecans
- 1/3 cup shredded unsweetened coconut plus extra for topping
zest of 1 lime - 1/4-1/3 up lime juice (approx. 2 limes)
- 1/8 tsp salt
OPTIONAL EXTRAS - 1-2 TBSP honey or maple syrup to sweeten if desired
- extra lime zest if desired
Recipe
- First add your almonds to a food processor
- Pulse a few times until roughly chopped.
- Add the remaining ingredients and blend/pulse to form a cookie dough-like consistency. You may need to push the mixture off the sides of the processor and towards the blades once or twice depending on your processor.
- Blend to desired texture [I like them a little bit chunky] and move mixture to a cutting board. If it’s too sticky to handle, feel free rub a little coconut oil on yours hands while you roll your energy bites.
- Roll into bite-sized balls, then roll in shredded coconut for a burst of tropical goodness
Brownie Batter Overnight Protein Oats
Who wants brownie batter for breakfast? I probably didn’t need to ask, did I? Prep these thick brownie batter overnight protein oats the night before and you’ll be waking up to a bowl of brownie batter in the morning!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 minutes | Serves 1 | Calories: 367 Fat: 5g Protein: 38g Carbs: 42g |
Ingredients
- 1/2 cup (50 g) rolled oats
- 3/4 cup unsweetened almond milk
- 1 serving (44 g) Vega Performance Protein in chocolate or vanilla (or any other pea protein)
- 2 tbsp (14 g) cocoa powder or raw cacao powder
- 1 packet stevia or stevia drops, to taste (optional for added sweetness)
- 1 tsp pure vanilla extract
- 1/8 tsp sea salt (optional, enhances chocolate flavour)
Recipe
- Add all ingredients to a glass container or bowl and mix well with a spoon. Make sure everything is mixed in and there are no dry clumps.
- Cover and place in the fridge overnight.
Healthy Peanut Butter Granola
This Healthy Peanut Butter Granola Recipe is a delicious make-ahead breakfast made with only 6 ingredients in 30 minutes! Plus it's gluten-free, dairy-free, refined sugar free, oil free and vegan-friendly.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 minutes | Serves 2 | Calories: 161 Carbs; 22.8g Fat: 6g Protein: 5 |
Ingredients
- 2 cups old-fashioned or quick cooking oats*
- ½ tsp ground cinnamon
- ¼ tsp sea salt
- 6 TBS natural peanut butter
- ¼ cup honey or maple syrup for vegan
- ½ tsp pure vanilla extract
Recipe
- Preheat oven to 325 degrees F. Grease a large cookie sheet and set aside.
- In a small bowl, mix together oats, salt and cinnamon. Set aside.
- In a microwave safe dish or on the stovetop, melt the peanut butter and honey (or maple syrup) together until smooth.
- Remove from heat and stir in vanilla.
- Stir in dry ingredients and mix until well combined.
- Spread mixture on prepared cookie sheet.
- Bake in the preheated oven for 15-20 minutes, or until granola is lightly browned, stirring the granola once gently half way through. (A great way to test for doneness is to remove a small portion of the granola from the pan and set it on the counter. If it hardens as it cools the rest of the granola is done)!
- Remove from oven and let sit until cooled.
- Once cooled, break apart and eat!
Almond Milk Overnight Oats with Berries
These almond milk overnight oats with berries are a refreshing and easy make-ahead breakfast.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 minutes | Serves 1 | Calories: 230 Fat: 10.8g Protein: 6g Carbs: 35.4g |
Ingredients
- 1/2 cup old fashioned oats (certified GF if needed)
- 1 tablespoon ground flax
- 3/4 cup almond milk (or dairy milk if preferred)
- 1/2 teaspoon vanilla extract
- 1 teaspoon honey
- Handful of fresh or frozen berries
- Handful of sliced almonds
1 tablespoon chia seeds (optional)
Recipe
- Combine oats, flax, almond milk, and optional chia seeds in a mason jar (or bowl). Screw on the lid, and shake (or stir).
- Add vanilla extract and honey. (If using frozen berries, add them now). Stir until mixed in.
- Put the lid back on or cover, and refrigerate overnight (or at least 3-4 hours).
- When ready to eat, top with fresh berries and sliced almonds. Enjoy!
Flaxseed Pancakes
These Flaxseed Pancakes might just be my favourite pancakes ever! They're soft, pillowy and seriously fluffy. They're healthy and nutritious, and delicious with either sweet or savoury toppings. And they definitely don't taste like flaxseeds!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 minutes | Serves 7 | Calories: 123 Protein: 3g Fat: 4g Carbs: 20g |
Ingredients
- 50 g (¼ cup) whole flaxseeds * (I used golden but brown works too)
- 150 g (1 ¼ cup) gluten-free flour blend (or sub plain flour if not gluten-free)
- 2 teaspoons baking powder (ensure gluten-free if necessary)
- ¼ teaspoon bicarbonate of soda (baking soda)
- 240 ml (1 cup) unsweetened almond milk (or sub any other plant-based milk)
- 1 tablespoon apple cider vinegar ** (ensure gluten-free if necessary)
- 2 tablespoons maple syrup *** (or sub any other liquid sweetener)
Recipe
- Place the flaxseeds in a food processor and whizz until you get a fine powder – this can take quite a lot of time and it’s much easier if you have a powerful/high-speed food processor.
- Transfer the flaxseed powder into a large bowl, along with the gluten-free flour, baking powder and bicarbonate of soda.
- Mix very well, ensuring you’ve got rid of any clumps of flaxseed powder.
- Add the almond milk, vinegar and maple syrup and mix again.
- Leave the batter to sit for 5 minutes to allow the flaxseed to absorb the excess liquid before frying the pancakes.
- Heat up a tiny bit of oil in a frying pan (non-stick is best) and spoon or ladle in a small amount of the pancake batter.
- Cook on a low heat for a few minutes until the bottom of the pancake comes away easily from the pan.
- Use a spatula to flip it over and cook for another few minutes, until golden brown and crispy on both sides.
- Repeat for the rest of the batter – makes around 7 pancakes.
- Best enjoyed immediately, but do keep covered in the fridge for up to a few days
No-Bake Carrot Cake Protein Bars
These easy, homemade protein bars are inspired by classic carrot cake. Enjoy them for breakfast or as a healthy vegan snack.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour 20 minutes | Serves 8 | Calories: 208 Carbs: 20g Fat: 12g Protein: 7g |
Ingredients
- 1 cup coconut flour
- ½ cup protein powder
- 1 teaspoon cinnamon
- ⅛ teaspoon nutmeg
- Pinch salt
- ½ cup mashed carrots
- ¼ cashew butter or nut butter of choice
- 2 to 6 tablespoons coconut milk
- ¼ cup maple syrup
- 2 tablespoons coconut oil melted
- ¼ cup chopped walnuts
- ¼ cup coconut flakes or shredded coconut
- ⅓ cup shredded carrots roughly chopped
Recipe
- Combine the dry ingredients in a large bowl. Whisk together.
- Add the liquid ingredients, using 2 to 3 tablespoons of coconut milk to start. Mix together with a spoon, pressing down on the cashew butter to spread. Continue mixing the ingredients with your hands.
- The dough will begin to clump together. If the mixture is too dry, gradually add more coconut milk.
- Fold in the coconut flakes, walnuts, chopped shredded carrots, and/or raisins.
- Firmly press the dough into a parchment-lined 8×8 baking pan. Flatten and spread the dough into an even layer.
- Chill in the refrigerator for 4 to 6 hours or in the freezer for 1 hour. Slice into squares or rectangles.
Fudgy Protein Brownies
These healthy protein brownies are easy to make, fudgy, moist, grain free and have a rich chocolate flavor. They’re made with almond flour, coconut sugar and protein powder for a healthy gluten free treat!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 minutes | Serves 16 | Calories: 220 Carbs: 17g Protein: 6g Fat: 16g |
Ingredients
WET
1. 1 ½ cups semi-sweet chocolate chips divided
2. ½ cup refined coconut oil 95 grams
3. 3 eggs
4. ¾ cup coconut sugar
5. 2 teaspoons vanilla extract
DRY
1. ½ cup chocolate protein powder
2. ⅓ cup blanched almond flour
3. 2 tablespoons cocoa powder
4. ¼ teaspoon salt
Recipe
- Preheat the oven to 350 Fahrenheit. Line an 8×8 pan with parchment paper and set aside.
- Combine 1 cup of the chocolate chips (keep the other 1/2 cup aside for now) and coconut oil in a bowl. If you have a scale, please use it! You need 95 grams of coconut oil which is about 1/2 cup and 6.5 ounces of chocolate chips which is about 1 cup. With these two ingredients, accurate measurements are so important.
- Melt in the microwave using 30 second intervals, stirring between each, until fully melted.
- Meanwhile, add the eggs and coconut sugar to a bowl or bowl of a stand mixer and beat together for about 1 minute.
- Beat in the vanilla and the chocolate once melted.
- Add in the remaining dry ingredients and beat until a smooth batter form.
- Fold in the remaining 1/2 cup of chocolate chips.
- Add the batter to the prepared pan and bake for 22-28 minutes, I usually do 25 minutes but all ovens are different.
- Remove from the oven and let cool in the pan for 10 minutes, then lift out and let cool before slicing. Enjoy!
Fluffy Vegan Protein Pancakes
These easy and fluffy vegan protein pancakes are so good!! They need just 7 ingredients to make the perfect protein packed vegan breakfast recipe. Ready in 30 minutes and can be top 8 allergen free.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 minutes | Serves 8 | Calories: 103 Protein: 5g Fat: 1g: Carbs: 19g |
Ingredients
- cup dairy free milk (any will work)
- 1 tbsp apple cider vinegar
- 1/2 tsp vanilla extract, optional
- 1 cup flour (can sub gluten free if needed – sub our flour rec in post)
- 1 scoop Vegan Vanilla Protein Powder (or recommended serving size of chosen powder)
- 3 tbsp vegan cane sugar
- 1 tbsp baking powder
- 1/2 tsp salt
- vegan butter for pan
Recipe
- Combine the apple cider vinegar with the dairy free milk. Let this sit for 10 minutes. It will curdle a bit and resemble buttermilk. This is how you make vegan buttermilk. If adding, also add in the vanilla.
- To a large bowl, add flour, protein powder, sugar, baking powder, and salt. Whisk together well.
- When ready, add the wet ingredients to the dry and whisk just until combined. DO NOT OVERMIX.
- Let your batter sit for 5 minutes. Doing this helps it get airy and puffy.
- Over medium low heat, pour 1/4 cup pancake batter and cook for 2-4 minutes. Once there are a lot of bubbles or the other side is a golden brown, flip and then cook for another 1-2 minutes.
- Remove from heat and repeat until no batter remains.
- Top with syrup, fresh fruit, chocolate sauce and more.