Quinoa Power Bites

When I travel I like to have homemade snacks with me so that I can control sugar, fats, and ensure I get enough fiber. There are numerous gluten free granola bars on the market that are GREAT; I use those to supplement homemade.

These quinoa power bites can be made in bite-sized balls or larger. You could craft them in mini muffin tine or regular muffin tins. Customize the recipe the way that it best fits your personal taste and lifestyle. Use these for travel or an on-the-go snack.

Enjoy this high protein and fiber filled YogaLean recipe in your home or when you travel!

Base Ingredients:
3 Ripe Bananas
1/2 Cup Flax Seed Meal
1/2 Cup Uncooked Oats (Gluten Free)
1 Cup Almond Flour
1/2 Cup Almond Butter (I used Once Again Brand)
1 Cup cooked Quinoa
1 Cup Quinoa Flour
1/2 Cup Nutella
1 TBSP Almond Extract
1/2 Cup Dark Chocolate Chips
1/2 Cup Dried Raisins or Cherries

Substitutions/Options:
• Add 1/2 Cup died nuts to match the nut butter
• Substitute Peanut Butter, Cashew Butter, or Walnut Butter for the Almond Butter
• Use 1 Cup Uncooked Oats or Flax Seed Meal rather than 1/2 cup of each
• Omit Nutella and use 1 cup of Dark Chocolate Chips
• Use MILK chocolate for a sweeter flavor

Instructions:
1. Preheat oven to 350 degrees
2. Combine dry ingredients
3. Add wet ingredients one at a time to fully incorporate
4. Line a cookie tray with parchment or non-stick foil, or use muffin “skirts”
5. Create “Balls” of your desired size or place in muffin tins
6. Cook small bite-sized balls or mini-muffins for 20-30 minutes and larger sized bites or muffins for 30-45 minutes. Insert a toothpick into the center with 10 minutes remaining to check on progress. Adjust cooking time accordingly. You know they are done when the toothpick inserted in the thickest portion comes out clean!

Sriracha Tofu Stir-Fry

I obtain vegetables from the local farmer’s market, community garden, and the grocery store. The store is used to supplement what I cannot get organic from the market or garden. While vegetables are in season I need to find a variety of manners to use them so that each meal with similar ingredients has an individual taste.

Sriracha Tofu Stir Fry was created out of a desire to have a spicy meal with lots of vegetables after teaching several yoga classes. Sriracha contains chili peppers providing the body with Capsaicin which is know to help release pain and may increase metabolism. This light YogaLean meal is a great way to refuel at the conclusion of your day.

Ingredients:
• One block of Extra Firm Tofu (NON GMO is preferred)
• 1/3 Cup Sriracha Sauce (you can add more to your individual serving if you wish MORE heat)
• 1 Cup water
• 2-3 cups of pre-cooked evenly diced vegetables per person being served. I always use garlic, and onion and add seasonal vegetables. Here I used cauliflower greens, sweet potatoes, and beet stems
• 1 handful of uncooked Thai Rice Noodles (GLUTEN FREE) per person being served (Option: Substitute 1 cup of white rice, brown rice, millet, or quinoa for the noodles)
• Toasted Sesame Oil

Instructions:
• Drain and dry the tofu before cooking (if you have enough time). Place the tofu in a kitchen towel and place it between two plates. Minimum, do this as you prepare the rest of the ingredients. If you have the time to pre-plan, do this step an hour or two before you plan to eat.
• Dice the vegetables evenly and put in a pan with the water and Sriracha sauce. HINT: Add 4 TBSP Honey just before serving if you wish a sweet undertone to the meal.
• Cover the pan with the vegetables and stir from time to time. Add more water ¼ a cup at a time if the vegetables are not to your preferred “tenderness” when the liquid is almost gone.
• While the vegetables are cooking, cut the tofu block into even slices. Sprinkle with pepper or crushed red pepper if you wish more heat. Sautee the tofu in a pan with 4 TBSP Toasted Sesame Oil. Flip the tofu from time-to-time so each side cooks evenly and forms an outer “shell”. Cook until tofu has reached your desired texture.
• When the tofu and vegetables are done, turn off the heat and bring a pot of water to a running boil. Add the noodles and cook 3-5 minutes. Drain the noodles.

Serve:
Place noodles in center of plate or bowl, add vegetables and sauce to the noodles, and place tofu around the mixture.
Add more Sriracha sauce to your individual serving if you wish more heat.

NO BAKE Fruit and Nut Bars

I like to make different versions of bars for on-the-go refueling. When I travel I find bars a great item to pack as they provide an opportunity to control sodium, sugar, and saturated fat rather than the packaged food on flights or fast food in airports. Sometimes I pack a couple varieties of bars, a dense bar that can be a breakfast bar and a sweeter bar that can be a treat. Bars can be customized to be chewy or crunchy and salty or sweet. Play with your food to find the texture and flavor profile you like and enjoy! Enjoy this Gluten Free YogaLean Recipe!

Base Ingredients:
3 cups Gluten Free Chex Cereal (Rice or Corn Flavor)
1/2 cup ground flax seed meal
2 cups Dried Fruit – use at least 2 kinds (Diced)
2 cups Roasted Nuts
1/2 cup chopped Dark Chocolate or Chocolate Chips
2 TBSP unsalted Butter
2 TBSP packed Brown Sugar (omit if you use Nutella as it has added sugar)
1/2 cup Honey
1/4 cup Nut Butter or Nutella

Options: Add 1 cup of marshmallows (melt with butter in a pan then add to the wet mixture). If you do this…combine the DRY ingredients FIRST, then add the wet.

HINT: Try to use nuts that correspond to the nut butter you will use (cashews with cashew butter, etc)

Directions:
1. Partially crush the Chex Cereal so you have some full pieces and some crumbles
2. Dice the dried fruit you wish to use
3. Spray a glass baking dish with oil
4. Melt the butter
5. Combine the wet ingredients in a mixer (butter, honey, Nutella or nut butter, and brown sugar)
6. Add the rest of the ingredients and stir till incorporated
7. Transfer to a baking dish and press firmly with the back of a spatula (spray spatula so mixture does not stick)
8. Chill in the refrigerator (covered) for 30 minutes then cut into desired size pieces and enjoy!

No Bake Granola Bars with Peanut Butter

No Bake Granola Bars with Peanut Butter

Granola Bars can be a breakfast or a snack…it depends on how they are made. These bars are a great Gluten Free YogaLean grab-and-go breakfast, snack after athletic activities, or something to take with you on an airplane flight.

I make these each time I fly. I can take them on the plane with dried fruit or fresh apple slices or grapes to ensure I have healthy, gluten free options while I am in transit. I prefer to take fresh fruit for the moisture content as flights dry me out, but that is not always feasible. Always have a plan A and a plan B when traveling!

HINT: When I travel I use almond, cashew, sunflower seed or walnut butter (and matching nuts/seeds) as many people have peanut allergies.

The recipe is simple, it is a derivation of my granola bars with dried fruit, and can be made many different ways so you will never get bored! The recipe is an ode to Rice Krispie Treats my mom made me when I was young…now grown-up and Gluten Free!

Enjoy this recipe and find other Gluten Free recipes at http://healthyrecipevariations.blogspot.com/.

Ingredients:
2 cups oats
1 1/2 cups Gluten Free Chex Cereal (Rice or Corn)
1/2 cup flax seed meal or ground flaxseed
1/2 cup unsweetened shredded coconut
1 TBSP cinnamon
1/2 cup honey
1 cup nut butter
Stir-ins: 1/2 cup diced dried fruit (no sulphur dioxide or sugar added is best), mini dark chocolate chips, or chopped nuts
Spray for the 9 x 12 pan (olive oil or coconut oil)

Substitutions/Additions:
Peanut Butter: Substitute any nut butter (almond, cashew or walnut work well) or Sunflower Seed Butter. NOTE: When flying I try to avoid peanut butter as there may be a fellow traveler with a peanut allergy and you will not be able to unwrap and eat the food to avoid triggering a fellow passenger’s allergy.
Additions: Coconut, sunflower seeds, sesame seeds, or pepitas can be added if you wish a different texture and/or flavor.

Cooking Tips:
• I like to add nuts that correspond to the nut butter I used in the recipe.
• For this recipe, doubling the diced dried fruit will ensure that each bite has an ode to a peanut butter and jelly sandwich…a comfort food!

Instructions
1. Start by gently crushing your cereal. Break up the Chex into smaller pieces, not into dust/flour.
2. In a mixer or a large bowl, combine all the DRY ingredients.
3. Warm the peanut butter (or nut butter you are using) in the microwave for 30 seconds or in a pan until it gets a bit runny. Add the warm peanut butter to the dry ingredients and mix to coat. I use ONCE AGAIN nut butters.
4. Add the honey to the mixture and stir to coat.
5. Transfer the mixture to the greased pan. Pat the mixture evenly into the prepared pan. Let rest to solidify for 30 minutes to 1 hour then cut into bars.

HINT: Cooking time for soft and chewy bars is 25-30 minutes for soft and chewy, 30-35 minutes for medium, 35-45 minutes for crunchy.

Chicken Tenders

Finger food and bite sized food is pleasing during the HOT summer months. A healthy and an inexpensive way to add chicken tenders to your diet is the MAKE THEM YOURSELF.

Protein can be one of the most expensive items to purchase in the grocery store. Watch the store advertisements for sales and pick up some extra chicken when it goes on sale. You can also look for the 30-40-50 percent discount stickers on some packages. These stickers indicate the meat needs to be sold and used right away…the shelf life is nearing an end. These packages can also be frozen upon purchase.

When I purchase chicken for chicken tenders I often purchase full breasts of chicken (boneless and skinless) and cut them into tenders myself (I get to pick the size). Oftentimes, packaged chicken tenders are more expensive per pound than the breast. HINT: Frozen chicken that is in the process of defrosting is a bit easier to cut than fresh/fully defrosted.

I prefer to purchase organic chicken and free range chicken. There are numerous stories about the health risks of factory farming that have me convinced that I should avoid this in my home, as I know I cannot always avoid this outside my home.

Making chicken tenders is simple. The flavor can be customized in the preparation and/or dipping sauces can be used to add flavor when you are serving them.

If you cut a chicken breast into tenders, consider 1 breast per person eating. If you purchase tenders already cut, consider 4-6 tenders per person.

Base Recipe:
Here’s a recipe for simple GLUTEN FREE CHICKEN TENDERS and ideas for adding additional flavor:
Chicken breast cut to your desired size tenders or chicken tenders
Ian’s Original Panko Bread Crumbs Gluten Free
Olive Oil for Frying
Non-Stick Aluminum Foil for baking
1 small bag (perhaps one fruit and vegetables came in at the grocery store OR a Ziploc)

Flavorings:
McCormick Perfect Pinch Seasoning (ALWAYS double check label to ensure it is still Gluten Free)
Dipping Sauces could include: Sriracha, Ketchup, Honey Mustard, Pesto, and Marinara

Instructions:
1. Preheat oven to 350 degrees
2. Cut chicken breast to desired chicken tender size or use already prepared chicken tenders
3. Add 1/2 Cup Ian’s Original Panko Gluten Free breadcrumbs to the bag for every chicken breast or 6 chicken tenders
4. Season simply with salt and pepper to taste or add a seasoning…4 TBSP per chicken breast or 6 chicken tenders
5. Close bag and use your hands to massage breadcrumbs and seasoning into meat. HINT: You could use a rolling pin for part of the job as well.
6. Add the coated chicken to a pan with 4 TBSP olive oil. Cook on both sides for 5 -7 minutes then transfer to an aluminum foil lined backing sheet and cook for 15-20 minutes on each side…depending on thickness of the chicken.
7. Remove from oven.

Serve:
On a salad, gluten free pasta with vegetables, quinoa, rice, or millet.
Serve as a finger food with dipping sauces and vegetables.

Eggplant

My husband is a fan of eggplant so I needed to take the time to learn how to prepare it for him. One of the farmers at the local farmer’s market we attend gave us a few suggestions for preparing the JAPANESE EGGPLANT that he was selling. I followed his base instructions and deviated a bit from there to come up with this recipe.

Base Ingredients:
Eggplant
Olive Oil
Balsamic Vinegar
Salt and Pepper (to taste)
Onion
Garlic
Vegetable Broth (low sodium) or water

Instructions:
1. Start by washing and thinly slicing eggplant with a knife or mandolin. Ideally create 1/4 inch slices so they cook evenly and quickly.
2. The eggplant slices need to be moistened with olive oil. Since California is in a drought, I look for “pan saving” steps…which means less water is needed for cleaning. The amount of oil needed depends on the amount of eggplant you are using. Start small…you can always add more, you cannot take back what is already used. Remember…LESS IS MORE. Place a small amount of olive oil in a pan and then layer the eggplant in the pan. Flip the eggplant so that some oil moistens each side. (You can always use a separate bowl with olive oil and/or salt and pepper and moisten/season the eggplant in that bowl and transfer to the cooking pan.)
3. Optional: Salt and/or pepper the slices of eggplant. I sprinkle a bit of pepper on one side of the eggplant. (This dish has a sweet flavor due to the balsamic reduction, you could add crushed red pepper if you wish some heat.)
4. Dice 2-4 cloves of garlic (depending on size) and 1/4 cup of onion and add to the pan. Optional: Use 1/4 cup shallots instead if you are shying away from garlic as they are a great mixture of the two.
5. Add 1/4 cup Balsamic Vinegar and 1/2 Cup Vegetable Broth or water to the pan and cover. Cook on low. Check from time to time. You wish SOFT eggplant and a caramelized sauce. You may need to add more liquid…keep the same ratio. The measurements are not exact as each eggplant is of a different size and moisture content. Continue to check on the vegetable as it cooks and add more liquid (using the 1-2 ratio) as needed.
6. Cook until the eggplant is soft and is easily cut when a spatula touches it and the balsamic/water mixture has reduced and caramelized.
7. Serve or store in an airtight container.

Suggestion:
Serve with a protein of choice or atop a bed of quinoa. Enjoy!

Pots de Coconut Creme

Pots de Coconut Crème

I was watching Food Network and became inspired to make Pots de Crème as a simple sweet treat. I had all the ingredients I needed so it was a perfect ending to our meal…no extra grocery shopping was necessary!

I followed the recipe on Food Network’s Website and made a few changes.

Ingredients:
12 Ounce Bag of Semi-Sweet Chocolate Morsels (I used Hershey’s as they are GLUTEN FREE)
4 Eggs at Room Temperature
1 Tablespoon Vanilla Extract
8 Ounces of Very Hot Coffee (I used Starbucks Via Decaf)

Topping:
1 Cup Coconut Milk
2 TBSP Powdered Sugar
2 TSP Vanilla Extract or Coconut Extract

Instructions:
• Start hot water boiling and open 1 instant coffee packet into a mug (any HOT coffee will do)
• I put the chocolate, vanilla, and eggs into the VitaMix (use any blender) and pulsed a few times.
• After the hot water boiled I used a measuring cup to exactly measure 8 ounces of water. I transferred the water to the coffee mug and stirred.
• Add the coffee to the VitaMix/Blender and pulse until combined.
• Transfer to decorative glasses…leave room at the top for whipped topping garnish.
• Refrigerate until they firm up into pudding/cheesecake consistency (2-3 hours). Cover what is not eaten the first night with plastic wrap and they will keep in the refrigerator for up to 5 days.
HINT: You can make this in the morning as you drink your coffee and your dessert will be ready when you get home from work!

Topping:
• The original recipe calls for the use of 1 Cup heavy cream and 2 tablespoons of sugar. The ingredients can be whipped together to create a fluffy mixture to add to the top.
• You can use a CAN of whipping cream from the dairy section of the grocery store.
• I tried to avoid high fat dairy as I am a bit lactose intolerant. I found a recipe using coconut milk. I refrigerated a can of coconut milk as I made the dessert. My experiment did not come out as thick as the picture but I did not use full fat coconut milk nor did I refrigerate overnight. The extra time refrigerating will help the can separate. I will keep experimenting with this!

HINT: This is a RICH DESSERT. You may wish to share a large portion (pictured) or make in smaller glasses for an individual experience.

Dried Fruit Flavored Granola Bars

Granola Bars can be a breakfast or a snack…it depends on how they are made. These bars are a great Gluten Free YogaLean grab-and-go breakfast, snack after athletic activities, or something to take with you on an airplane flight.

I make these each time I fly. I can take them on the plane with Justin’s Almond Butter single serve packages and some apple slices or carrot sticks to ensure I have healthy, gluten free options while I am in transit.

The recipe is simple and can be made many different ways so you will never get bored!

Ingredients:
2 cups oats
1/2 cup flax seed meal or ground flaxseed
1/2 cup almond flour
1/2 cup unsweetened shredded coconut
1/2 tsp salt
1 tsp cinnamon
1 tsp vanilla extract or coconut extract or almond extract
3/4 cup honey
2 beaten eggs
1/2 cup olive, walnut, or coconut oil
Flavorings: 1/2 cup diced dried fruit (no sulphur dioxide or sugar added is best), mini dark chocolate chips, or chopped nuts
Spray for the 9 x 12 pan (olive oil or coconut oil)

Flavor Profiles to Try:
Vanilla Extract and Dates
Almond Extract and Dried Cherries (and/or Walnuts)
Almond Extract and Dried Figs
Coconut Extract and Dried Apricots
Coconut Extract and Dried Pineapple
Vanilla Extract and Dried Apple
Vanilla Extract, Dark Chocolate, and Walnuts

Instructions:
1. Preheat oven to 350 degrees. Lightly grease a 9" x 13" pan with spray olive oil or spray coconut oil
2. In a mixer or a large bowl, combine all the WET ingredients.
3. One at a time add the dry ingredients and incorporate.
4. Transfer the mixture to the greased pan. Pat the mixture evenly into the prepared pan. Bake for 25-45 minutes depending on your oven. Check after 20 minutes and every 5 minutes thereafter. You are looking for the edges to turn GOLDEN.
5. Let cool before you cut and serve.

HINT: Cooking time for soft and chewy bars is 25-30 minutes for soft and chewy, 30-35 minutes for medium, 35-45 minutes for crunchy.

Nutella Brownies in 5 Ingredients or Less

On a hot summer day a quick dessert is a requirement. One does not want to heat the house too much with the oven on for long periods of time when the thermostat is near triple digits. Nutella brownies can be made quickly and take under 30 minutes to cook! Brownies can be “cake like” or “fudge like”. These turn out to be more “cake like”.

Base Ingredients:
1 1/4 Cup Nutella
2 Eggs (Room Temperature)
1/2 Cup Gluten Free Baking Flour (I use Bob’s Red Mill)

Optional:
1/2 Cup Ground Flax seed Meal (I use Bob’s Red Mill)
Walnuts … option as a stir-in and/or a garnish

Instructions:
Preheat oven to 350
Spray an 8x8 or 9x9 baking dish
Combine all ingredients and transfer to a prepared baking dish
Cook until knife inserted in center comes out clean

Serve with coffee or tea or accompany with frozen yogurt or ice cream

Granola Bars Smores Style

Granola bars can be made decadent, very healthy, or somewhere in between. This recipe falls in the somewhere in between category. Granola Bars Smores Style is a great dessert…it is a sweet ending to a meal, a healthier alternative to the decadent options in restaurants. Serve with coffee or tea and enjoy!

Ingredients and Options
2 cups uncooked oats
1 cup crushed Gluten Free Chex Cereal (Corn or Rice)
1/2 cup ground flax seed (I use Bob's Red Mill)
1/4 cup brown sugar, loosely packed
1/2 cup semi sweet or dark chocolate chips
1 cup mini marshmallows
1/2 tsp. salt
1/3 cup Peanut Butter (I use homemade when I use peanut butter) or Nutella or Once Again Nut Butter Unsweetened and Salt Free Sunflower Seed Butter.
1/4 cup honey
3 Tbsp. unsalted butter (melted)
3 Tbsp. olive oil or walnut oil
1 Tbsp. water
1 tsp. vanilla
1 tsp cinnamon

Instructions:
· Preheat the oven to 350 degrees.
· Spray a 8 x 8 or 9x9 baking dish with olive oil.
· In a mixer, combine all of the wet ingredients and mix.
· Add one dry ingredient at a time and mix to incorporate
· Pour mixture into the baking dish. Spray the back of a spatula with olive oil and press into the baking dish so it cooks evenly.
· Bake 28-30 minutes.
· Let cool completely (30-45 minutes) to “firm up” before you cut into bars.