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! 

Color Burst Pasta

On a bright and sunny spring day I was looking to have a meal that matched the day...full of color and light. My pasta dish features Tolerant Foods Organic Black Bean Pasta. Check out the company website to see where you can purchase it near you!

Ingredients - to feed 2

• 1 1/2 cup dry pasta
• 1/2 cooked and shredded chicken breast (done before assembling this dish)
• 1/2 TBSP unsalted butter
• Olive oil to add to pan so saute' vegetables
• 1 cup diced snow peas
• 1 cup diced red bell pepper
• 1 cup diced sweet onion
• 6 minced cloves of garlic
• 2 tbsp crushed red pepper
• 1/2 cup water or low sodium vegetable broth

OPTIONAL: 
Grated Parmesan Cheese to garnish
Add a different protein or omit the protein and the pasta is made from legumes
Swap vegetables for different seasonal vegetables

Directions:

• Saute' the onion and garlic in olive oil until translucent
• Add vegetables and liquid - cover and cook on low until vegetables are el dente
• Boil the water and cook the noodles for 3-5 minutes...checking to ensure they are the consistency you prefer
• Shred the chicken and add the chicken, drained noodles, crushed red pepper, and butter to the vegetable pan 
• Cook a couple of minutes until flavors incorporated
• Serve in a bowl ... garnish with cheese if you prefer

Kashi Transitional Gluten Free Granola Bars

I love to hear about companies who are doing something to give back to the community. With their new gluten free nut butter granola bars, Kashi is doing just that. They are helping farmer's in their transition to USDA Certified Organic status; this change is a multi-year process.

Consumers' purchase of goods from Certified Transitional products, helps support the farmers as they transition their land. Since we as consumers are demanding more and more products be Certified Organic, supporting farmers as they move in that direction will help bring more organic products into the marketplace. Kashi has started a food revolution; we as consumers can keep the momentum going by looking for Certified Transitional products in the store and purchasing those items if possible.

Kashi's NEW Chewy Nut Butter Bars are GLUTEN FREE and come in the flavors of Chocolate Trail Mix, Salted Chocolate Chunk, and Chewy Nut Butter.  Each bar is a satisfying mid-day snack or a great way to refuel after a workout. The bars are sweet but not overly so. I enjoyed the addition of dried fruit in the Chocolate Trail Mix Bar. The added texture (chewy) and flavor added to my level of satisfaction as I stayed fuller longer.

Look on the Kashi website (Where to Buy?) to find a store near you that sells the Chewy Nut Butter Bars!