Cinnamon Nut Butter

I love to make homemade nut butters and have blogged about that before. In the spirit of the holidays, I decided to add CINNAMON to the nut butter. Not only is cinnamon a flavor that reminds me of the holidays, family, friends, and cool weather, but also it has health benefits! I love to incorporate cinnamon into my diet as it helps fight diabetes (which runs in my family), it helps prevent cognitive decline (which runs in my family), fights inflammation, has anti-oxidant and anti-inflammatory benefits, and helps fight cancer. If you like the flavor of cinnamon, as I do, then why not add it to your favorite foods!

PICTURE: WARM CINNAMON NUT BUTTER ... straight from the Vitamix!

The recipe is simple. It requires about five minutes of your time, three cups of nuts, and a powerful blender (I use a VitaMix).

Base Recipe:
3 cups of nuts ... add to a Vitamix and Blend until as creamy/crunchy you prefer your nut butter
Store in an airtight container ... or package and give as a gift!

Cinnamon Twist
Add 1.5 cups of nuts to Vitamix and blend.
Add 1/4 cup of cinnamon and 1.5 cups of nuts and blend
NOTE: Change the amount of cinnamon based on personal taste. This gives a cinnamon flavor but does not lose the nut butter base...the flavor is layered.
Store in an airtight container ... or package as a gift!

Holiday Quinoa Bites

I love simplicity in the kitchen. Quinoa is one of the versatile foods in my pantry. It is great for savory meals, it is great for a hot cereal, and it can be made into cookies. I adapted my SUGARLESS CHOCOLATE CHIP COOKIE recipe to make Holiday Quinoa Bites.

I doubled the base recipe below ... to share with family and friends!

Base Ingredients:
1 very ripe banana (that's the natural sweetness)
1 cup of flax seed meal
1 cup of almond flour (it's gluten free)
1/2 cup cooked quinoa
1/2 cup unsweetened coconut
1/2 cup dried cranberries + diced dates from Futterman Farms
1 tsp vanilla extract
1/2 cup soy butter (I used WOW Butter)

OPTIONS: Roll balls in coconut or sesame seeds for decoration

** I use Bob's Red Mill Ground Flax Seed Meal, Almond Flour, and Quinoa **



Substitutions:
Hazelnut Flour works well too
If making these for someone with a nut allergy ... use quinoa flour, coconut flour, or oat flour.

Bake for 20 minutes at 350 on a parchment lined baking sheet
Let cool
Store in an airtight container OR enjoy right away!

Gluten Free and Vegetarian Persimmon Cookies

I was given some persimmons by a yoga student of mine was excited to find a variety of ways to use them. Some of the persimmons I diced and added to a salad while I used the others for baking. I combined a few cookie recipes to come up with a gluten free recipe that my husband and I enjoy! These cookies are great fresh and can be stored in an airtight container for a few days. They are best when fresh so make a small batch … or share with friends!

Ingredients:

1 Flax Egg

·      1/2 Cup Butter Softened (not melted)

·      1 Cup Persimmon – (fruit washed and pureed)

·      2 Cups Gluten Free Flour (I used 1 cup of Bob’s Red Mill All Purpose Baking Flour and Pamela’s Nut Flour Blend)

·      1 TSP Baking Powder

·      1 TSP Baking Soda

·      1/2 TSP Salt

·      1/2 TSP Ground Cloves

·      1/2 TSP Ground Nutmeg

·      1 TSP Cinnamon

OPTIONS: 1/2 cup diced walnuts, dates, or raisins

Instructions:

• Preheat the oven to 350 and line a baking sheet with parchment paper
• Prepare the flax egg  (5 -10 minutes) in a small bowl or ramekin
• Allow the butter to soften to room temperature if you can prepare in advance. If not, microwave for 20-second intervals until it softens but does not melt.
• Combine the dry ingredients in the stand up mixer. Add the flax egg, persimmon, and butter. Mix until well blended.
• Spoon onto the baking sheet and bake for 15-20 minutes.

Instructions:

·      Preheat the oven to 350 and line a baking sheet with parchment paper

·      Prepare the flax egg  (5 -10 minutes) in a small bowl or ramekin

·      Allow the butter to soften to room temperature if you can prepare in advance. If not, microwave for 20-second intervals until it softens but does not melt.

·      Combine the dry ingredients in the stand up mixer. Add the flax egg, persimmon, and butter. Mix until well blended.

·      Spoon onto the baking sheet and bake for 15-20 minutes.

Gluten Free Burgers and iwon organics

You can count on me for creative and healthy ways to eat gluten free. When I make a burger with meat, I tend to use lean ground turkey more often than not. Here and there I use ground chicken in place of the turkey as red meat is not something appreciated in my household. Salmon burgers and veggie burgers are common in our home.

One reason I like using ground turkey is due to the fact that it adapts to the flavor profile you use so that each time you make a burger you can have a unique experience...you will not tire of it!

For this recipe I used:

• 1 package of lean ground turkey
• iwon organics protein chips in RANCH flavor 
• 1 tbsp of pepper
• 1/4 vegetable bouillon cube (Herb Ox makes a gluten free variety)
• 1-2 tbsp oil for sauteeing

Instructions:

• In a bowl, crumble the gluten free chips and combine with the ground turkey and pepper.
• Create a 4-6 patties with the meat (uniform in size so they cook evenly) 
• Add olive oil to a pan so the patties do not stick (they are not as greasy as red meat patties so need some oil)
• Cook on medium heat and flip when the patties are firm enough to flip (when you gently nudge them with a spatula they cleanly lift from the pan)
• Cook on the second side for 5 -7 minutes
• Add 1/4 bouillon cube and 1/4 cup of water to the pan, turn down heat to low, and cover. This adds moisture to the burgers.
• When the moisture is absorbed the burgers are ready.

Serve:

• Add a slice of lettuce (green of your choice) or roasted vegetable and a gluten free bun 
• Optional...add hummus to the bun to add complexity to the flavor profile. You can always add gluten free ranch dressing or a condiment of your choice. 

Variation:

• Add a slice of cheese to the patty after you turn off the heat and are toasting a gluten free bun to make a cheeseburger
• Add different binders to change the flavor profile...the sriracha and bbq flavors by iwon organics work well when you use sriracha and bbq as condiments when serving.

Kashi Teff Crackers

When I started to eat a gluten free diet there were not many highly nutritious options in the marketplace. Fortunately, the number of healthy options has increased over the years! One way to eat gluten free is to use as few packaged foods as possible. When I do eat prepared foods, it is important to me that the product is nutritious and that the company believes in sustainable practices. Kashi products are ones I loved prior to having to be gluten free. I am excited to see they are continuing to add to their gluten free options!

The new crackers by Kashi use one of the Grains of Discovery, Teff. This ancient grain is high in fiber and a good source of calcium. The crackers are light and crispy. They are flavorful...it is a challenge to only eat a few!

The Lemon Chickpea Chili flavor tastes like a falafel and accompanies hummus well.
The Tomato Lentil Berbere is a great spicy side to a sandwich or salad.
The Red Sea Salt variety goes well with salsa.

Enjoy these new Gluten Free crackers made with good-for-you ingredients. 

Gluten Free Honey Coconut Shrimp

I decided to take advantage of the beautiful bok choy I saw at the store and planned a meal around it. I love to eat fresh foods and often get my meal inspiration from what I find the freshest at the store when I go shopping!

The recipe is simple and does not require slaving in the kitchen on a hot summer day! You can customize it to fit what is freshest for you when you go shopping. Lettuce cups can be substituted for bok choy or a bed of rice can be used instead!

Ingredients to serve two:

• 12 shrimp medium or large
• 4 cups of vegetables of choice
• I used 2 baby bok choy, organic red skinned potatoes, onions, garlic, and red cabbage
• I reserved the upper leaves of the bok choy to be the boats in which I served the shrimp. Lettuce cups or rice can be used instead.
• 1/4 Cup Gluten Free Panko Bread Crumbs
• 1/4 Cup coconut flakes
• Coconut oil for cooking
• Pepper and Salt (to taste)
• OPTION .... crushed red pepper to spice up vegetable side dish

Instructions:
The prep time is simple...5-10 minutes total!
I had some cooked shrimp (shell off) in the freezer. I defrosted the shrimp enough to remove the tails and drizzled honey over them. I left the protein in the refrigerator all day so it was ready at the end of the day when I would need it to prepare dinner.

The active cooking time is 10-15 minutes...almost as easy as the prep time!

• To coat the shrimp I made a mix of of Gluten Free Panko Bread Crumbs with No Sugar Added Coconut Flakes. I added the shrimp to the mix and covered completely. I sauteed the shrimp in a pan greased with coconut oil. After the shrimp were cooked, I added the left over coating to the pan to crisp and add to the dish.
• To accompany the shrimp I diced and sauteed the vegetables in coconut oil and cooked until el dente.

To serve ...
Place shrimp on a bed of bok choy leaves and add the vegetables to the plate to accompany the protein. The shrimp can be in the center or on the side of the plate. MAKE IT VISIBLY APPEALING as we eat with our eyes first!

Mini SunButter Muffins...Mini Ingredient List...Minimal Effort

I saw a recipe for flourless muffins and tried them but they turned out very much like my banana pancakes. I modified the recipe to create a mini-muffin that has substance, a limited ingredient list, and can be prepared in 15 minutes or less!

I started with:

• 2 very ripe bananas
• 2 flax seed eggs (1 TBSP ground flax seed + 3 tbsp water per egg)
• 1 cup of nut butter/soy/seed butter of your choice
• 1/4 cup almond or oat flour
• 6-10 diced dates (depending on size). I get my dates from Futterman Farms.

Directions:

• In your blender or Vitamix start by preparing the flax eggs. Let rest for 5 minutes or so until the consistency becomes egg like. 
• Preheat oven to 400 Degrees
• Add remaining ingredients to the blender and pulse to combine
• Bake for about 7-10 minutes

HINT: Use mini-muffin tins for faster cooking...
Spray muffin tin with COCONUT OIL or OLIVE OIL and add the batter till full
Add diced dates to the center
Makes about 24 mini-muffins 

Brown Rice Stir-ins

I make eating healthy a priority despite my busy schedule. To make this a possibility, it requires planning and a bit of creativity.

I often make a few cups of QUINOA on the weekend for stir-ins during the week. This provides me with the opportunity to saute' vegetables and add some quinoa and/or spices to the mix. The creates a different dish each time! If the flavor profile and textures are varied, your taste buds will be satisfied. Adding variety also ensures you get the nutrients you need in your diet. Eating the same thing day-in and day-out does not provide balance.

Pasta and rice can also be used for STIR-IN dishes. Many gluten free pastas are made with beans so they provide protein like the quinoa does; thus allowing one to have a vegetarian meal if they so choose. Rice is a grain but not one that provides protein; that needs to be added into the dish.

This week I made a few brown rice stir-ins using a variety of flavors, proteins, and vegetables. This is a great QUICK-FIX meal if the protein and rice are done in advance.

Base Recipe:

• 2 cups vegetables
• 1 cup brown rice
• 1 cup protein
• Low-Sodium Vegetable Stock (if needed for vegetable preparation)
• (flavor of your choice)

Instructions:

• Cut vegetables into small pieces
• Sautee with flavoring of choice
• Dice/Chop protein into bite size pieces and add to vegetable mixture
• Add rice and stir to combine. 

Stir-Ins Pictured (in order they appear):

• Sun Dried Tomatoes, Farmer's Market Corn, Maui Onions, and Gluten Free Chicken-Apple Sausage
• Cauliflower Greens, Maui Onions, Garlic, Butter Beans (re-hydrated) and Thai Spice Peanut Sauce
• Sweet Potato, Maui Onion, Zucchini, Shrimp (Satueed with Chili Powder)

Salad Variations

I have been enjoying the greens from my garden and try to find creative ways to make each salad a bit different.

I try to make meals LOOK GOOD since we eat with our eyes first. If it looks visually appealing, there is a greater chance we will enjoy the taste!

There are so many toppings that one can add to a side salad to make it a satisfying addition to a meal. I look to add multiple textures and tastes. I enjoy adding nuts, seeds, and dried fruits to salads. Periodically I will add some fresh fruit, roasted vegetable, or cheese. (The additions are also endless when you begin discussing entree salads).

I love the iwonorganics PROTEIN Chips and decided to add some to my salad for extra crunch and protein. They added great flavor, texture, and visual appeal.

Next time you make a salad...add some iwonorganics chips...in the flavor of you choice. They can be purchased on Amazon nationwide. If you are in Southern California like I am, they can be found at

Bristol Farms, Cardiff Seaside Market, Frazier Farms in Oceanside, Erewhon, Mrs Winstons, and Rainbow Acres.

1-2-3 Banana Breakfast Bars

I have made variations of this recipe for years. It is a great grab-and-go breakfast treat that can be modified by adding ingredients 4-5-6...

The BASE Recipe is:
3 ripe bananas
2 cups gluten free oats
1 cup apple sauce or chia jam

Additions include:
Ground flax seeds
Dried fruit
Diced nuts
Coconut
Seeds
Nut/Seed/Soy Butter
Cinnamon/Almond/Vanilla/Coconut flavoring

Instructions:

• Preheat the oven to 350
• In a stand-up mixer, mash the bananas then add the apple sauce or chia jam. Once wet ingredients are combined, add the dry one cup at a time. 
• Bake 15-20 minutes in foil lined muffin cups (fun to vary the sizes you make), molds like the heart I used today (I sprayed with coconut oil for easy removal and clean up), or a parchment lined cookie sheet (about fist size).

For Valentine's Day and TODAY for Mother's Day I baked them in a heart shaped mold.

What is shown here is the base recipe using RASPBERRY CHIA JAM

SERVING SUGGESTION: Add some Nut/Seed/Soy butter for a heart warming, comfort food, treat ... peanut butter and jelly deconstructed!

Protein Chips by iwonorganics ... WON ME OVER!

Organic...Non GMO...Gluten Free...Plant based protein...sounds too good to be true but it is not. The chips by iwonorganics are an excellent addition to the marketplace.

The chips have a great crunch and are sturdy enough to stand up to a dip (salsa, guacamole, hummus) if you wish to use one. The flavor of the chips is subtle enough to allow them to be appreciated on their own or accompany any sandwich, salad, soup, burger, or dip.

Not only is the product excellent, but also the company is philanthropic. The company is committed to the community and pledges to give back 5% of profits to youth organizations in their local communities. A great product is enhanced by the company's philosophy!

I paired the SRIRACHA flavor ships with a veggie sandwich and fruit for my lunch this week. I enjoy adding sriracha to recipes and loved it in a chip. The chip had sriracha flavor, great texture, and did not taste salty. I was satisfied and fueled for my post work workout.

Stay tuned for future blogs for pictures and suggestion on uses for the different flavors: sriracha, bbq, cinnamon french toast, ranch, and sea salt.

Gluten Free and Vegan ... NO BAKE Cheesecake!

My eyes have been opened to the possibilities of CASHEW CHEESECAKE. As Emily Dickinson so eloquently stated, "I dwell in possibilities", so to do I. I can see the possibilities with this customizable recipe ... I cannot wait to keep playing with my food to find the perfect combination! Yes, you will see more variations of this recipe on the blog ... like quinoa and pasta, there are endless possibilities!

Ingredients for the BASIC RECIPE:
1-1 1/2 cups of cashews soaked overnight in an airtight container. (a couple of days is fine...refrigerated)
2-4 TBSP almond milk
2 TBSP vanilla flavoring
OPTIONAL: add a different flavor, 1/4 cup fresh fruit, or 1/3 cup (nut/seed/soy) butter

Crust:
I used my JR Date Bar Recipe and PB Protein Bites in the two trials of this I created. The PB Protein bites added a crunch where the Date Bars a silky smoothness to offset the cold and stiff cheesecake.

Instructions:
Prepare the crust and add to your freezer safe container

Drain the liquid from the cashews
In a food processor (I use a Vitamix) combine the ingredients until a creamy consistency forms.
Pour over the crust and refrigerate (covered) for at least 30-45 minutes till it sets.

Preparation for serving:
Remove from the freezer to allow the dessert to warm to ease cutting.
Garnish to match flavor profile

MONEY SAVING TIP: Buy cashews in bulk when they are on sale to have on hand for a quick recipe like this!

Chocolate Chia Pudding Featuring Pea Protein

I enjoy making chia pudding for breakfast, snacks, or a dessert. I modify the recipe just a bit when making a breakfast chia pudding vs a dessert chia pudding.

The process is simple...it's as easy as 1-2-3...4! You just need a bit of patience to allow the chia and liquids to combine and create the pudding-like texture.

Ingredients:
2 RIPE bananas (the riper...the more naturally sweet the pudding is)
2 cups dark chocolate almond milk (or milk of choice)
1 packet Nutrasumma Chocolate PeaProtein
1/3 cup chia seeds (organic if possible)

NOTE: You can always ADD more liquid if you want a thinner consistency pudding. You be the judge after it sets. This comes out very close to store bought instant pudding packages. 

Optional for dessert:

• 1/2 cup shredded coconut (I use unsweetened)
• 2-4 TBSP Honey if you wish additional sweet flavor (taste test first to see how you wish to customize this recipe)
• OPTIONAL: Garnish with banana slices,  dark chocolate slivers, and coconut

Instructions:

• Mash the bananas
• Add chia seeds and Nutrasumma Cocolate Pea Protein and stir to combine
• Add the liquid and stir to combine 
• Add optional ingredients if you wish to make it dessert
• Refrigerate (covered) for at least 30-60 minutes to form the pudding consistency
• Serve in a bowl, cup, or custard dish

NOTE: Click on this hyperlink to find Nutrasumma products at stores near you.

Gluten Free Carrot Cake Muffins

I decided to modify my carrot cake recipe to make Carrot Cake Muffins for a healthy start to the day! I omitted brown sugar and added sunflower butter as well as added sunflower butter to the top when serving.

The recipe can be made with soy butter or nut butters.

Ingredients:

• 4 flax seed eggs (1 tbsp ground flax seeds + 3 tbsp water = 1 egg)
• 3 cups grated carrots
• 1/2 cup sun butter 
• 1/2 cup raisins (optional)
• 2 tsp ground cinnamon
• 1 1/2 tsp ground ginger
• 1 tsp ground nutmeg
• 1 heaping tsp baking powder
• 1/2 tsp baking soda
• 1/2 ground flax seed meal
• 1 cup almond flour 
• 1/2 cup coconut flour

Instructions:

• Preheat oven to 350
• Start by making the flax eggs by combining the water and ground flax seed in a mixing bowl/stand up mixer. Let rest about 5 minutes to become a gel
• Add the remaining wet ingredients and mix to combine.
• Add the dry ingredients and combine
• Transfer to individual loaf pans (sprayed with coconut oil) or foil lined muffin cups 
• Cook for about 20 minutes then insert a toothpick to see if it comes out clean. If not, cook for an additional 10 minutes and check again. Repeat the process until done. 

To Serve:
Add sun butter and sprinkle additional carrot slices and a side of fruit

Brussel Sprouts...two ways

I have always been fascinated with Brussel Sprouts; the miniature cabbage look about them drew me in as a youngster. As an adult, I like the versatility as well as the health benefits they provide. Brussel Sprouts are a low-glycemic level vegetable that is high in protein, dietary fiber, vitamins (A, C and K), minerals, and antioxidants.

Recently the stores have had a plethora of Brussel Sprouts and the price has been right so we have been eating quite a few. They can be chopped into salads as well as prepared in a variety of ways.

A no hassle preparation on a busy night is roasting them. I cut them in half and place on a foil lined baking sheet (ease of cleanup) and sprinkle with olive oil and pepper. They will roast at 350 for about 30 minutes (depending on their size/density).

To add spark to the left-overs I caramelize onions in a bit of oil and balsamic dressing and add to the left over Brussel Sprouts...the dish is transformed and tastes like it was freshly made!

Enjoy this side dish with your favorite protein!

Nutrasumma PEA PROTEIN

I was introduced to Nutrasumma PeaProtein powders at the Gluten Free & Allergen Friendly Expo in Del Mar, CA earlier this year.

My husband and I use protein powders in smoothies as well as a stir-in with yogurt and berries in the morning. We decided to try the pea protein in both to see what it was like compared to other gluten free plant based proteins we have been using.

My husband enjoyed the vanilla in his smoothie (8 OZ of Almond Milk + 1 Frozen Banana + 1 Packet of Vanilla Protein Powder). He did not need to add additional flavor. Honey could be added to add a sweeter flavor as well as some fresh/frozen berries.

I tried the vanilla (1/2 a packet) in my plain yogurt. I added 2 tsp cinnamon and some fresh berries. The second time I added it to Vanilla Greek Yogurt. I preferred the DOUBLE vanilla as the protein powder seemed to dissolve completely and merely add flavor, not texture.

My next attempt...adding the chocolate flavor to homemade chia pudding ... look for that post soon!

Pressed by Kind

I was able to sample one of Kind's new products for 2017, the Pressed by Kind fruit and Chia Bar at the Gluten Free & Allergen Friendly Expo in Del Mar earlier this year.

These bars are created with the same philosophy as the other products...ingredients you can pronounce. These bars are NON-GMO and taste just like you are eating Chia Jam! If you are looking for a fruity kind product without nuts, this would be the product for you! The varieties that include vegetables are a bit less sweet than the straight fruit varieties.

Zing Nutrition Bars

I was introduced to ZING Nutrition Bars at the Gluten Free & Allergen Friendly Expo in Del Mar, CA earlier this year.

Created by nutritionists, these bars are a satisfying post workout energy boost as well as a great option to tide yourself over on a long flight where you do not have time to pack a meal nor want to purchase a packaged one on the flight.

They are chewy and not too sweet due to the use of dark chocolate in the bars. They do NOT taste like candy but bring back nostalgic memories as they allude to candy bars you may have eaten when you were a child. The Peanut Butter Chocolate Chip and Oatmeal Chocolate Chip reminded me of a cookie, the Dark Chocolate Coconut brought back memories of a Mounds, and the Dark Chocolate Mint a Peppermint Patty.

Check the website to see where you can find ZING in your area.

Honey Stinger Bars

I was introduced to Honey Stinger Products at the Gluten Free & Allergen Friendly Expo in Del Mar, CA in 2016. At the expo this year I was able to talk to company representatives again and share with them how much I liked the product...as well as how well received the energy Chews were among my Yoga students...and students in my classroom.

The bars are great post-workout or as a needed energy boost during a workout. All are satisfying and have a great texture!

The Organic Waffle Wildflower Honey reminded me of the Stroopwafels I ate in Amsterdam...a great American twist to a traditional Dutch treat!

Visit Honey Stinger's website to find where products are sold near you.

Sweetpotato Awesome ... Chips and More

I had the opportunity to try Sweetpotato Awesome Freeze Dried Sweetpotato Slices at the Gluten Free & Allergen Friendly Expo in Del Mar, CA.

I tried a bag and loved them! They are great alone or used with hummus, nut/seed butters, or slices of cheese!

I cannot wait to try other products...the Flat Out Awesome slices can be used as a flatbread...I am curious to try!

Check out the website to see where you can find this great addition to the Gluten Free product family!

Muffin Mix...into a Quick Bread

I was introduced to Bears Gluten Free Muffin Mix at the Gluten Free & Allergen Friendly Expo in Del Mar earlier this year.

I decided to alter the recipe and substitute 3 flax seed eggs for the 3 eggs the package requires (1 TBSP ground flax seed + 3 tbsp water ... stir and let rest for fine minutes = 1 egg replacement .... multiply as needed).

I added dried fruit and 1/4 cup of chia jam to the mix.

Then...I baked it in a loaf pan rather than muffin tin!

The result...a chewy, spongy, moist bread that goes well with nut/seed/soy butters, fresh fruit, or a Greek yogurt/fruit parfait.

A Gluten Free Muffin in a Cup... featuring Love Grown Hot Oats Cups

Love Grown suggests using their Hot Oats cups for either grab-and-go oatmeal or turning the oatmeal into a muffin. I decided to play with the recipe a bit and see what would happen if I modified the directions.

Their directions call for adding 1 egg and 1 TBSP of water to the cup prior to microwaving for 90 seconds.

Directions:

• Add 1 FLAX SEED EGG (I tbsp ground flax seed + 3 tbsp water ... mix and let rest for 5 minutes) + 1 tbsp water to the cup and stirred with a fork to combine. 
• Microwave the cup for 90 seconds and check on its consistency. (I added 20 seconds of additional cooking time.)
• Let rest for 1-2 minutes to "set" then invert on a plate and serve. 

NOTE: Fresh Fruit can be substituted for the 1 TBSP of water. I experiments with this on the Strawberry/Raspberry Hot Oats and found 6 raspberries or 1 average size strawberry (diced) worked well and enhanced the fruity flavor.

Serving suggestions:

• Top with nut/seed/soy butters
• Serve fruit/nuts on the side

Color Burst Pasta ... TAKE 2

I love playing with food and finding tasty flavor profiles to keep each meal interesting...and nutritious. Variety IS the spice of life and a KEY to getting a variety of nutrients into our bodies!

I did a take on my Color Burst Pasta using white beans as my protein mix-in along with asparagus, red bell pepper, sweet onion, and garlic.

I used Tolerant Organic Black Bean Pasta in this recipe as I did in the color burst pasta. I love how the black beans boost the nutritional value of the meal...and add a beautiful color!

Gluten Free Carrot Cake...REMIX...now VEGETARIAN as well

I remade my gluten free carrot cake recipe into a vegetarian carrot cake via the substitution of FLAX SEED eggs for the eggs.

SUBSTITUTION: 1 EGG = 1 TBSP Ground Flax Seeds + 3 TBSP Water ... let rest for about 5 minutes till a gel like consistency forms

The carrot cake itself is VEGAN ... the cream cheese frosting includes dairy...making the recipe GLUTEN FREE and VEGETARIAN ...

WOWButter and Jelly Muffins

A go-to recipe for me is my 1-2-3 Muffin/Scone/Breakfast Bar. There are three main ingredients ... and an additional extra ingredient may enter the mix for variety from time to time...

This recipe Features WOWButter and Chia Jam ... Creating a WOWButter and Jelly Muffin!

Ingredients:

• 3 VERY RIPE bananas
• 2 cups of gluten free oats
• 2/3 cup chia jam + 1/2 cup WOWButter

VARIATIONS:

• Use NUT or SEED butter of your choice
• Use JAM/JELLY of your choice

Directions:

• Preheat oven to 350
• Combine ingredients
• Place ingredients in muffin "skirts" and bake for about 30 minutes or until done (each oven is a bit different)

Serve warm with WOWButter drizzled on top
Store refrigerated in an airtight container.

Love Grown Super Oats Pancake Gluten Free and Vegan Remix

I have enjoyed Love Grown products Since I was introduced to them in 2016 at the Gluten Free and Allergen Friendly Expo. This year I discovered they had a recipe for turning their Super Oats Packets into quick and easy pancakes!What could be easier...combine 1 packet with 1 egg and cook! I was eager to try that!

After trying this great recipe I began to experiment with egg substitutes to find a way to turn this simple recipe into one that is vegan. Since I have friends and family that are vegetarian and vegan, I have been trying to find HEALTHY RECIPE VARIATIONS that create both gluten free and vegetarian or vegan dishes.

To create the pancakes without eggs I experimented with a few egg substitutes:
1/4 cup applesauce + 1/2 teaspoon baking powder
1/4 cup mashed banana (the RIPER the better)
1 TBSP ground flax seed + 3 TBSP water...mix and let rest till combined

The applesauce and flax seed substitutions came out in texture and taste similar to those when an egg was used. Visually you could not tell the difference. The pancake made using banana was fluffier, moister, and more oatmeal like in texture (picture below).

NOTE: Using the applesauce substitution with Apple Cinnamon Super Oats enhanced the Apple flavor!

Instructions:

• 1 Love Grown Super Oats Packet
• 1 egg/egg substitute
• olive oil or coconut oil for the pan
• garnish or choice(honey/syrup/fruit/nuts/seeds/nut or seed butters or Nutella)

My next experiment...double the recipe to make WAFFLES!