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

Gluten Free Sandwich Series #1: Chicken Breast with Olive Tapenade

As a schoolteacher I view late August and early September as BACK TO SCHOOL SEASON. For me it means getting back into routine and spending MORE time working and less time in the kitchen/at the dinner table.

This fall I am doing a SANDWICH SERIES on the blog. I am highlighting quick and easy GROWN UP SANDWICHES that can be made for that busy weekend when you have to take children to games and practices, that work night where you need to be your son or daughter's #1 fan and have little time to cook, or that day when you need to use leftovers so they do not spoil. We all strive for a meal where we can take some time to decompress after a busy day but do not always have that luxury. A sandwich can be made in relatively no time and can be accompanied by a salad, cooked vegetables, vegetables or gluten free chips and hummus, or some fruit. A sandwich can be taken on the go to be consumed at a game or other event. Take the time to plan your meal so that you do not have to go through a drive through line and order into a "box".

Today's sandwich is CHICKEN BREAST WITH OLIVE TAPENADE

Base Ingredients:
Gluten Free Bread of choice (in this photo I used Udi's Millet Chia)
Chicken breast (cooked)
Olive tapenade (you can make your own or buy the spread - when I make my own I OMIT the anchovies)
OPTION: Swap out the sauce...use PESTO or BBQ sauce instead of the olive tapenade
Lettuce (other green of your choice) or sprouts to add to the sandwich for texture

Instructions:

1. I bake an organic chicken breast  in non-stick aluminum foil in the oven to be used for a sandwich later in the week (planning ahead saves time when you know in advance you will be facing a time crunch)
2. When you are ready to make your sandwich, toast the bread you wish to use and get out all the ingredients
3. OPTIONAL: You can warm your chicken while the bread is toasting if you like
4. When the bread is done, spread the tapenade on each slice and add the chicken and/or greens/sprouts.
5. Serve or put in a container to take with you and enjoy later

PB&J Protein Bites

My PB Protein Bites are a go to snack. If friends stop over unexpectedly I can make a batch in 5 minutes and put them in the refrigerator to set for 15-20 minutes and they are ready to enjoy.

This satisfying finger food just got better…with the addition of JELLY. After all, Peanut Butter is just a little lonely without his sidekick JELLY. I played with my PB Protein Bites recipe to unite the pair. I hope you enjoy.

Instructions

PB Protein Bites Base Recipe Ingredients:
1 Cup Oatmeal (DRY)
1/2 cup Peanut Butter
1/2 cup Ground Flax Seed Meal
1/3 cup Honey (or sugar)
1 tsp Vanilla

I CHANGED TO THE FOLLOWING FOR THIS RECIPE:

PB&J Protein Bites Base Recipe Ingredients:
1 Cup Oatmeal (DRY)
1 Cup Peanut Butter
1 Cup Ground Flax Seed Meal
2 TBSP Vanilla Flavored Gluten Free Protein Powder
1 tsp Vanilla

Jelly Glaze Ingredients:
2 TBSP World of Chia Fruit Spread (I used Blackberry)
1 TBSP Coconut Oil

Instructions:
1. Combine Base recipe ingredients in one bowl (stir until mixed) and combine the Jelly glaze ingredients in a separate bowl and whisk them to incorporate.
2. Use your hands to create small balls (I made golf ball sized but you can customize to fit your taste).
3. Take the PB Protein Bites and roll one side in the Jelly.
4. Place in an airtight container and refrigerate.
5. After about 15 minutes they will be ready. They will stay fresh for up to 10 days in a tightly sealed container in your refrigerator.


Options:
Use any nut butter
Substitute a different Chia Jelly ... use a flavor you crave!

Cherry Chia Yogurt

What happens when Maraschino Cherries, Chia, and Yogurt combine? A satisfying and delicious meal is formed!

Ingredients:
Maraschino Cherries (Cherry Man)
Plain Yogurt (Greek add protein to the meal)
Chia Seeds
Cinnamon

Options:
Vanilla yogurt has a sweeter flavor than plain yogurt/Greek yogurt. Use the flavor that resonates with you. The maraschino cherries add some sweetness that cuts into the plain yogurt's tartness but does not make the vanilla too sweet. Follow your taste buds!
You can more or less chia to make thicker/thinner in consistency.

Instructions:
To save in clean up (if you are making a personal sized portion) make this in the container in which you will eat the Cherry Chia Yogurt. If you are making for a family/group, increase the quantities and place in a larger container. This meal is for TWO.

Start by cutting the maraschino cherries in half and putting them in the container you wish to use. (I used half of a 10 oz jar).
Add 2 cups of yogurt and 4 TBSP chia seeds
Add 1/2 TSP cinnamon
Stir well
Cover and refrigerate at least 30 minutes.

HINT: You can add the JUICE form the cherries!

Serving Suggestions:
Enjoy for breakfast or as a snack. You can sprinkle granola or dried cherries on the Cherry Chia for additional texture.
Pair with coffee or tea. I suggest Traditional Medicinals Green Tea Hibiscus.

Honey Ginger Shrimp

At the start of the week I cook quinoa, rice, millet, or sorghum. This allows me the opportunity to make weekday meals...in relatively no time!

A quick fix meal is a stir fry.

Base Ingredients:
Millet (or other grain)
Shrimp - about 1 pound (I purchased pre-cooked)
Ginger - 1 TWO inch section
Honey - 2 TBSP

For this dish I added small shrimp to a pan with a 1/2 cup of water and pepper.
I took a two inch piece of ginger and peeled it. I used the potato peeler to make small slices of ginger and added the slices to the pan.
As the water began to boil I added the honey.

HINT: If tails are not removed from shrimp, remove them before cooking. Makes eating "cleaner". If your shrimp is not de-veined and precooked you will need to remove the vein and cook a few extra minutes.

Sautee until water is removed.

While you are cooking the shrimp warm your grain...or cook it if you do not have any precooked. I suggest 1 cup of grain per serving.

Cook Time: 30 minutes if you need to cook grain, 10 minutes for the stir fry!

OPTIONS:
Add walnuts when you sautee...or garnish on top
Garnish with arugula
Add onions bok choy to the stir fry
Millet is a protein so this can be made without meat or fish and only vegetables and it is a balanced meal.

Serving Suggestions:
Serve with a salad to get a balanced meal or add vegies to the stir fry. I made a salad with cabbage, leaf lettuce, and arugula.