Protein Packed Belgian Waffles and Seasonal Fruit

Protein Packed Belgian Waffles and Seasonal Fruit

Some days we have more time for breakfast than others. On those rare occasions when I can sleep in and have a leisurely breakfast before starting my day, I enjoy making Belgian Waffles. This is a treat as each waffle takes a few minutes to cook, each flavor is a delight and wants to be savored, slowly, and it is a filling meal.

Belgian waffles are weekend and holiday treats. I usually follow them by a workout. I cannot think of a better way to spend the day…unless it was to share the meal and workout with all my family and friends!

Enjoy this Gluten Free YogaLean Meal!

Base Ingredients:
NOTE: This recipe reflects a modification of “Easy Waffles” from the Pamela’s Products Website.

1 cup Pamela’s Baking & Pancake Mix
1 cup Flaxseed Meal (I use Bob’s Red Mill)
2 Eggs
3 /4 Cup water or milk of your choice…I tend to use Almond Milk here
1 scoop Vanilla Protein Powder (Gluten Free) or 1 TBSP Vanilla flavoring, Almond Flavoring, or Maple Flavoring.

Optional Batter Stir-Ins:
Berries, Dried Fruit, Chopped Nuts, or Chocolate Chips

Optional Toppings:
Fresh Fruits
Fresh Fruits and Nuts
Honey (instead of syrup)
Peanut Butter + Jelly or Fruit or Dark Chocolate Chips
Coconut Butter + Fruit (Fresh or dried)

Instructions:
1. Combine ingredients in a mixer and stir until all lumps are removed.
2. Preheat waffle maker
3. Add batter to waffle maker … start in the center so it does not ooze out the edges!
4. Cook until the indicator on your waffle maker says it is done
5. Add toppings and serve

NOTE: Leftover waffles can be stored in an airtight container. They reheat best in a toaster oven or oven. Leftover batter can be stored in an airtight container for about 5 days.

Amaranth Fruit and Nut Cereal

Amaranth is a complete protein. It is a YogaLean way to start your day. You can customize the flavor profile so that you can make this dish day after day and it does not have to be the same. The nutritious grain comes from a fast growing plant related to beets, chard, spinach, and quinoa.

Texture is important to many people. This cereal can be made dry or have a liquid/runny content depending on the amount of liquid used. The consistency this recipe produces can be related to tapioca or cream of wheat.

Base Ingredients (Serves 2)
1 Cup Amaranth (I use Bob’s Red Mill)
2 Cups Water (or milk of your choice)
1/ 2 Cup Almond Milk
1 TBSP Flavoring (I suggest Vanilla, Almond, Maple, or Cinnamon)

NOTE: I started with some pre-cooked Amaranth. The recipe calls for 3 cups of water to 1 cup of Amaranth. I used 3 cups of water to partially cook 2 cups of Amaranth. This technique allows me to use the amaranth in a variety of recipes throughout the week, and cuts down on preparation time when I wish to make the additional meals. I used 2 cups of partially hydrated amaranth and added 1 cup of almond milk to a pot. I added 1 TBSP ALMOND flavoring and cooked until the almond milk was almost absorbed. Then I added 1 cup of fresh dates stirring until all liquid is absorbed.

It was suggested I try Almond Flavoring when cooking with figs…I fell in love when I took that suggestion!

Fruit and Nut Options: (Seasonal Fruits are More Flavorful)
• Figs, Bananas, Almond Flavoring, and Walnuts
• Berries and Vanilla
• Dates and Cinnamon
• Dried fruits and nuts w/ flavoring of your choice
• Stone fruit, vanilla, and pecans
• Mango, coconut, and coconut flavoring
• Pumpkin, pumpkin pie spice, and walnuts or pecans


Instructions:
Combine the ingredients (minus the fruit and nuts) in a pot.
Bring to a boil then reduce heat to a simmer. Stir from time to time.
When liquid is almost absorbed, add the fruit and nut combination of your choice and stir until the liquid is absorbed.

Cooking time: 30 minutes if amaranth is dry, 15 minutes if partially cooked.

PB & J Crepes

Once I find something I like, I have a tendency to eat the same thing day after day. Therefore, I make a concerted effort to discover new recipes and modify them to diversify my meals! The Gluten Free Breakfast Crepe is a modification of a recipe I found on the website for Pamela’s Baking and Pancake Mix. This YogaLean meal is a great way to start you day! The beauty of the crepe is that you can fill it with a variety of ingredients. Each crepe you make for yourself can be different and each crepe made for a family can be filled with ingredients that fit personal tastes. If you are using this before a workout, add additional protein. Enjoy this Gluten Free Breakfast with any NUT or SEED butter. My preferred brand is Once Again Nut Butter.

Ingredients:
1 Cup Pamela’s Baking & Pancake mix
3/4 Cup Milk of your choice (I used Almond Milk)
1/4 Cup Water
1 Large Egg
1 TBSP Oil (I used coconut oil)
1 TBSP Vanilla Flavoring (I used vanilla flavored gluten free protein powder but you can use vanilla extract or substitute almond extract)
1/2 Cup Ground Flaxseed Meal (I use Bob’s Red Mill)
Additional oil for the pan (I used Walnut)
4-6 TBSP Nut or Seed Butter
2-4 TBSP Jam or Jelly for Garnish
Fruit or Dried Fruit or Nuts for inside crepe and/or garnish

Instructions: (Makes 4-6 crepes)
Combine ingredients and remove as many “lumps” as possible
Heat the pan with a small amount of oil
Scoop 1/4 Cup of the batter and add to the hot pan. Turn the pan in a circle trying to get batter to form a thin layer on the bottom of the pan.
Use a spatula to start to lift the edges and make your way, carefully to the center. (Add additional oil of batter sticks…start conservative…add more as needed)
Carefully flip crepe. Cook 1-2 minutes on the second side.
Serve or cover with a cloth or parchment and make additional crepes.

Fillings:
Nut or Seed butter (homemade or purchased) + Bananas then garnished with Jam (I used homemade Chia Berry Jam – recipe in an earlier post)
Nut or Seed Butter + Dried Fruit …Dates, Raisins, Cranberries, Blueberries, and Cherries work well and garnished with either honey and nuts or jam and nuts
Nutella + Banana and garnished by extra fruit (more of a desert option)
NOTE: The riper the banana...the sweeter it is and the easier it is to cut and press into shape

NOTE: Picture is a PB&J Crepe taken on-the-go as a post wprkout/yoga class snack.

Savory Main Dish Gluten Free Crepes

Gluten Free Crepes CAN BE for...Lunch...Snack…or Dinner

Once I find something I like, I have a tendency to eat the same thing day after day. Therefore, I make a concerted effort to discover new recipes and modify them to diversify my meals! My Gluten Free Breakfast Crepe recipe can be used to make savory crepes for lunch, snack, or dinner! The beauty of the crepe is that you can fill it with a variety of ingredients. Each crepe you make for yourself can be different and each crepe made for a family can be filled with ingredients that fit personal tastes.

Ingredients:
1 Cup Pamela’s Baking & Pancake mix
3/4 Cup Milk of your choice (I used Almond Milk)
1/4 Cup Water
1 Large Egg
1 TBSP Oil (I used coconut oil)
1 TBSP Vanilla Flavoring (I used vanilla flavored gluten free protein powder but you can use vanilla extract or substitute almond extract)
1/2 Cup Ground Flaxseed Meal (I use Bob’s Red Mill)
Additional oil for the pan (I used Walnut)
Filling and garnish of your choice

Instructions: (Makes 4-6 crepes)
Combine ingredients and remove as many “lumps” as possible
Heat the pan with a small amount of oil
Scoop 1/4 Cup of the batter and add to the hot pan. Turn the pan in a circle trying to get batter to form a thin layer on the bottom of the pan.
Use a spatula to start to lift the edges and make your way, carefully to the center. (Add additional oil of batter sticks…start conservative…add more as needed)
Carefully flip crepe. Cook 1-2 minutes on the second side.
Serve or cover with a cloth or parchment and make additional crepes.

Fillings:
Ham and cheese
Meat and cheese
Tuna and cheese
Cheese of your choice (grilled cheese/cheese quesadilla inspired)
Cheese and roasted vegetable of your choice…add pesto or salsa
BLT
Vegetarian…Thinly sliced, roasted peppers, potato or sweet potato, squash, zucchini, or eggplant…with pesto sauce
Mozzarella, tomato, and basil

PICTURED: Ham and Brie with Spinach Garnish

Gluten Free Breakfast Crepes

Once I find something I like, I have a tendency to eat the same thing day after day. Therefore, I make a concerted effort to discover new recipes and modify them to diversify my meals! The Gluten Free Breakfast Crepe is a modification of a recipe I found on the website for Pamela’s Baking and Pancake Mix. This YogaLean meal is a great way to start you day! The beauty of the crepe is that you can fill it with a variety of ingredients. Each crepe you make for yourself can be different and each crepe made for a family can be filled with ingredients that fit personal tastes. If you are using this before a workout, add additional protein. Enjoy this Gluten Free Breakfast!

Ingredients:
1 Cup Pamela’s Baking & Pancake mix
3/4 Cup Milk of your choice (I used Almond Milk)
1/4 Cup Water
1 Large Egg
1 TBSP Oil (I used coconut oil)
1 TBSP Vanilla Flavoring (I used vanilla flavored gluten free protein powder but you can use vanilla extract or substitute almond extract)
1/2 Cup Ground Flaxseed Meal (I use Bob’s Red Mill)
Additional oil for the pan (I used Walnut)

Instructions: (Makes 4-6 crepes)
Combine ingredients and remove as many “lumps” as possible
Heat the pan with a small amount of oil
Scoop 1/4 Cup of the batter and add to the hot pan. Turn the pan in a circle trying to get batter to form a thin layer on the bottom of the pan.
Use a spatula to start to lift the edges and make your way, carefully to the center. (Add additional oil of batter sticks…start conservative…add more as needed)
Carefully flip crepe. Cook 1-2 minutes on the second side.
Serve or cover with a cloth or parchment and make additional crepes.

Filling Suggestions:
Peanut Butter (ANY Nut or Seed Butter) and Chia Jam
Scrambled Eggs…garnish with fruit
Brie and Figs…garnish with walnuts and honey
Butter the crepe and sprinkle with powdered sugar (child’s favorite)
Fresh Fruit…garnish with Chia Jam
Cream Cheese…garnish with fresh fruit
Applesauce…sprinkle with cinnamon to garnish
Banana and Nutella…garnish with banana
Banana and Nut or Seed Butter…garnish with banana

Coconut Milk Tofu Stir Fry

A stir-fry takes a little bit of time to prepare but is FAST to cook. It is a great fresh meal on a busy night or a quick lunch on a weekend packed with activities! Stir-fry meals allow for customization. You use the vegetables you have on hand (I prefer to get mine at the farmer’s market and use what is in season locally), the protein of your choice, the grain of your choice for a base, and the flavor profile of your choice. This stir-fry recipe uses local, seasonal vegetables, tofu, Thai rice noodles, and coconut milk.

HINT: There are personal preferences when it comes to tofu. Some like it firm while others silky. Some insist on draining water from the tofu before cooking while others do not. Play with your food to find the texture you like. Many of us shy away from food BECAUSE of texture. Do not give up on tofu … it takes on the flavor you give it…and there are numerous textures. Find the flavor and texture that is best for you!

I prefer firm tofu that is drained before using for stir-fry. To get the tofu to my desired texture, I drain the tofu and place in a clean kitchen cloth between two plates. I leave it this way for an hour or so. If you wish to speed up the process, place something heavy on the top plate to encourage the water to seep into the cloth a bit faster!

Base Ingredients:
2 Cups of diced vegetables per person being served. I used onion, garlic, broccoli greens, sweet potato, and red chard stems.
1 Package of Extra Firm Tofu (serves 2)
1 Can of Coconut Milk (I use Thai Kitchens Coconut Milk)
1 TSP Red Curry Paste (I use Thai Kitchens)
1 Handful of Thai Kitchens Rice Noodles per person or 1 cup of grain (rice, quinoa, millet, sorghum)
Oil for sautéing
Pepper to taste

Instructions:
****If using rice noodles you will cook them at the end. If using a grain, start the grain first if it is not pre-cooked.
1. Rinse and cut vegetables into uniform size
2. Add to a pan with 2 TBSP of your preferred oil…I use Toasted Sesame Oil when I stir-fry. Sautee for a few minutes then add coconut milk and red curry paste.
3. Cover and stir from time to time.
4. Dice the tofu into desired pieced (I usually do slices or cubes) and season with pepper to taste.
5. Add tofu to a pan with 4 TBSP oil (I use Toasted Sesame Oil to stir-fry cooking).
6. Rotate the tofu so each side cooks evenly. When all four sides get a golden outer shell your tofu is done. You can cook more and make it “well done” or stay with the light golden shell to keep a moister inside.
7. When the tofu is almost done, bring a pot of water to a boil. Once it reaches a rolling boil, add the Thai Rice Noodles. Cook for 5 minutes, drain, and serve!

Teff Morning Hot Cereal

A high protein and high fiber breakfast is a great way to start the day as the meal fuels you for early morning exercise or diminished cravings to snack before lunch.

Oatmeal has been a staple in my diet for a long time. Once I needed to eat a Gluten Free diet I started to explore other grains to add variety to my diet (MANY Gluten Free recipes call for oats or oat flour). Teff is a great grain to use in place of morning oatmeal! Like oatmeal for breakfast, Teff Morning Hot Cereal lends itself to many options; it can be customized to fit your preferences and your cravings! Enjoy this YogaLean Gluten Free Breakfast!

This recipe needs monitoring for the first few minutes as the teff is being toasted. After that, it just needs an occasional stir. You can multitask or relax while it is cooking! The picture you see is the addition of seasonal fruit (blueberries), bananas, walnuts, and a teaspoon of Nutella.

If you do not use all of your teff hot cereal, store in an airtight container. Reheat by placing in a bowl with a wet paper towel on top and microwave for 1 minute. Stir and check heat. Heat an additional minute if needed. Serve with toppings of your choice so each meal is different! Have fun playing with your food … your healthy food!

Base Recipe (Serves 2)
1/ 2 Cup Teff (I use Bob’s Red Mill)
2 Cups Water (or milk of your choice)
A Pinch of Salt
1 TBSP Flavoring (I suggest Vanilla, Almond, Maple, or Cinnamon)
OPTIONS: Add seasonal fruit or dried fruit or nuts when serving)

Instructions:
1. Add the Teff to a pot and bring to medium heat. Toast teff, stirring from time to time, for 2 or 3 minutes. This will bring out a nutty flavor to the teff.
2. Add the pinch of salt and liquid to the pot and cook until liquid is absorbed. Stir occasionally.
3. Serve as is or add stir-ins.

Stir-in Options:
Milk of your choice
A spoonful of Greek Yogurt on top
Seasonal berries
Dried fruit (Dates, Figs, Apples work well)
1 TBSP Honey, Agave, Nutella, or Nut Butter
A handful of nuts (Walnuts, Pecans, or Cashews, or Slivered Almonds work well)

Mini Quiche

I love to start my day with a nutritious breakfast. Some days I have more time than others to sit down and have a meal. Varying what I eat is important so that I get a variety of nutrients into my diet. If you are anything like me, you could eat the same thing day after day because you like it…and a routine is an easy rut one can fall into if they are not careful.

Try experimenting with different breakfast ideas. Breakfast is an important meal as it starts your day. Start the day out right with this YogaLean Gluten Free Mini Quiche. You can customize it to add the vegetables that you have on hand, the ones that YOU LIKE. Have fun playing with your food and getting a healthy stat to your day.

I have experimented with a gluten free quiche before and have loved the results! This recipe is a modification of my original using muffin “skirts” to make individual quiches and reduce the cooking time. The quiches in this way can be eaten as a grab-an-go breakfast or enjoyed in the home before heading out to start the day. Pair the quiche with seasonal fruit and enjoy!

Mini Quiche (makes 12)
6 Eggs
1 1/2 Cups Milk (I used original Almond Milk)
2 Cups of Diced Vegetables (I used Red Bell Pepper, Red Oinion, and Spinach)
1/2 – 3/4 Cup of Shredded Cheese (Cheddar, Parmesan, Mozzarella work well)
3/4 Cup diced Canadian Bacon
Salt and Pepper to taste
12 Muffin “skirts”

Options:
• Use spray olive oil to line muffin skirts so quiche does not stick…it happens in places when this step is not taken
• Vegetable pairings suggestions are listed below but eating seasonally is ALWAYS suggested:
Broccoli, Asparagus, Red Onion, and Cheddar
Mixed Colors of Bell Peppers
Spinach and Red Onion or Scallion or Leek
Sweet Potato and Scallion
• Omit Canadian Bacon…or substitute in Diced (Cooked) Bacon
• Add a teaspoon of gluten free Ian’s Panko Bread Crumbs to the bottom of the muffin “skirt”

Instructions:
• Preheat Oven to 375
• Cook about 30 minutes until a knife inserted in center comes out clean. Check to see if done after 20 minutes and then each 5 minutes thereafter. Cooking time varies by oven as well as based upon how full the muffin is and how dense the ingredients are packed. Try to make each muffin uniform.
• Start by dicing the vegetables you wish to use into SMALL pieces.
• Combine eggs, milk, and salt and pepper (to taste) in a bowl. Wisk.
• Add vegetables, cheese, and meat if you are using. Stir together with a fork.
• Add muffin skirts to a muffin tin and spray skirts with oil.
• Add quiche ingredients to skirts (evenly) and back!

Serving:
You can serve after the Mini Quiches have rested for about 10 minutes or store in an airtight container.
Pair with seasonal fruit … or with a salad if you with to eat this for lunch or dinner.