How To: Healthy Breakfast – Single Serve Flour Free Banana Pancake

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I have absolutely nothing against flour. In fact, the more gluten the better I say!

I love our pumpkin pancakes and the coconut version is on regular rotation here on Sunday mornings, but I’ve recently been experimenting with a more eggy variety. Last weekend my cereal loving husband even asked for one for breakfast. And when he asked for it again the next day and the next, I knew I had a winner. And I also knew my husband needed to learn the recipe himself! So I sure hope he’s reading this post!

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I’ve seen many variations on the world wide web for the two ingredient banana pancakes. Having made them a couple times I just found them like a giant wet and spongy omelet. Sound appetizing? Here, a spoonful of flax seed is added which replaces the flour and helps give this more of a pancake-like feel AND a healthy dose of fibre. Doesn’t get much better than that!

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This pancake is perfect for when you want a pancake, but don’t want to make a whole stack. It is perfect for when you want a pancake, but don’t want to take a nap after breakfast. It is also the perfect canvas for all that peanut butter you want to just eat with a spoon. Oh, is that just me?

Dara

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Single Serve Flour Free Banana Pancake

Serves 1
Meal type Breakfast
Website Adapted from Fannetasticfood

Ingredients

  • 1 ripe banana
  • 1 egg
  • 2 egg whites (or 1/4 cup egg whites from a carton)
  • 1 Tbsp ground flax seed
  • 1/2 Tsp cinnamon
  • peanut butter, berries (for topping)

Note

This pancake is a little delicate, so if it breaks when flipping to not fret! It will still taste delicious! Just continue to cook the pancake pieces on the opposite side. Letting the pancake sit and cook untouched for a good 5-8 minutes is key in keeping it together. I love it slathered with almond or peanut butter, but you could also top it with some toasted nuts or seeds, a spoonful or two of yogurt, or eat it as is.

Directions

1. In a small bowl mash banana well with a fork. Add egg, egg whites, ground flaxseed, and cinnamon and mix very well to combine.
2. Preheat a non stick skillet over medium heat and spray with cooking spray. Pour banana batter in pan and let it cook for about 5-8 minutes. Using a spatula, lift the edges carefully to see if it is brown underneath.
3. Very gently flip pancake using a flexible large spatula and let it cook for another 1-2 minutes on the other side.
4. Remove to a plate and top with a spoonful (or three!) of peanut butter and berries, if desired.

 

How To: Make Your Own – Trendy Green Smoothie Bowl

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I’ve never been so into smoothies as a meal.

Sure, as an on-the-go snack or to quench the thirst on a hot day, sign me up. But I feel like in order to truly be satisfied, I need to chew my food, not drink it.

Then I see this new hashtag all over instagram – #smoothieinabowl. Light bulb moment. All the best qualities of the smoothie but with all the toppings and chew of a good breakfast. This is a bandwagon I was ready to jump on.

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So when I was generously gifted some Zespri Sungold Kiwifruit, my first ever green smoothie bowl was born. The best part about this whole smoothie bowl movement is the toppings. It’s like being at your local self serve frozen yogurt bar, only it’s breakfast! I went with some more deliciously sweet kiwis, toasted coconut flakes, and peanut butter, but the kitchen is your oyster!

And wouldn’t you know it, there is a whole two handfuls of baby spinach in that bowl. Well on your way to getting your daily dose of green vegetables and it’s not even noon! Perfect start for the first morning back to school.

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Jump on the smoothie bowl bandwagon with me and quench your thirst AND your hunger all at once! #breakfastwin

Dara

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Trendy Green Smoothie Bowl

Serves 2
Meal type Breakfast, Snack
Website Adapted from Minimalist Baker

Ingredients

  • 1/4 avocado
  • 1 banana (frozen)
  • 2 Large handfuls baby spinach
  • 1 cup frozen berries
  • 1 kiwi (peeled and chopped)
  • 1 1/2 Cups almond milk
  • 2 Tbsp almond or peanut butter
  • 1 Tbsp ground flax seed

Toppings

  • almond or peanut butter
  • coconut flakes
  • sliced kiwi
  • chia seeds
  • granola
  • toasted nuts or seeds

Note

These smoothie bowls are easily adaptable to whatever fruit you have on hand - frozen pineapple or mango would be delicious in place of the berries. Add whatever toppings you like! If you want it a little thicker, add a handful of ice to your blender.

Directions

1. Place all of the ingredients in a blender and blend until smooth.
2. Divide between two bowls and top with toppings of your choice.
3. Leftover smoothie will keep in the fridge for a couple days.

How To: Snack Healthy – Vegan Banana Chocolate Muffins

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I generally have at least four different nut/seed butters open in my fridge at one time.

We’ve got the classic peanut butter, almond butter, my new favourite sunflower butter, and generally one other “special” one – right now it’s a coconut/peanut butter blend. Pretty darn delicious. And it’s not only because of me – my daughter’s new favourite breakfast is any one of these butters with a side of strawberry or apricot jam. Just give her a spoon and she is in breakfast heaven.

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In an attempt to try to create a bit of a more balanced plate (the dietitian in me does come out at times), I try to get her to eat her peanut butter and jam with something a bit more socially acceptable – a piece of toast, maybe a pancake, even a banana. But the biggest hit in our house to round out her breakfast plate has been these muffins.

I love that they are made with whole wheat flour and coconut oil and she loves that they have chocolate chips in it. Win win!

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An excuse to eat chocolate for breakfast and the perfect vehicle for your nut butter of choice – the perfect muffin recipe if you ask me!

Dara

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Vegan Chocolate Banana Muffins

Serves 12 muffins
Dietary Vegan
Meal type Breakfast, Snack
Website Adapted from Two Peas and Their Pod

Ingredients

  • 1 1/2 Cups whole wheat flour
  • 1/2 cup sugar
  • 1/4 cup cocoa powder
  • 1 Tsp baking soda
  • 1/2 Tsp baking powder
  • 1/4 Tsp salt
  • 4 ripe bananas (mashed)
  • 1/4 cup coconut oil (melted)
  • 1/4 cup almond milk
  • 1 Tsp vanilla
  • 1/2 cup semi sweet chocolate chips

Note

These muffins freeze really well - just defrost in the microwave for 20 seconds when you are ready to eat them. I love them topped with a smear of peanut or almond butter.

Directions

1. Preheat oven to 350 and spray a 12 cup muffin tin with cooking spray.
2. In a large bowl combine whole wheat flour, sugar, cocoa powder, baking powder, baking soda, and salt. In a small bowl mix together mashed bananas, coconut oil, almond milk, and vanilla.
3. Add wet ingredients to dry and stir until just combined. Add chocolate chips and mix to evenly distribute.
4. Divide batter among muffin cups and bake for 20 minutes, or until firm. Remove and let cool in the pan for about 10-15 minutes before removing.

How To: Healthy Breakfast – Double Maple Overnight Oats

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I tend to go in waves when it comes to breakfast choices.

Oatmeal for one week, cereal the next, pancakes and yogurt and granola are also on rotation. But right now I’m on an overnight oat kick. Way back when we were blogger newbies, I posted a recipe for an overnight oatmeal variation. While it is still delicious, I now enjoy more creative variations for my grown up and sophisticated palate.

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For this version I used the classic oatmeal topping of maple syrup to add sweetness and flavour. These oats get a double dose of maple flavour by using a maple brewed tea as part of the soaking liquid. I was generously gifted a bottle of pure maple syrup and a pack of Canada true maple tea by Canada The Store. I love the subtle maple flavour of this tea and in combo with the classic maple syrup – oatmeal heaven!

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Another thing I’ve learned since that first overnight oatmeal post, is that chia seeds are a key component of overnight oatmeal. I find they really thicken up the mixture as it sits overnight. I usually like to soak my oats in part almond milk and part yogurt, but for this version, I left the yogurt as a topping to really let the maple flavour of the tea and syrup shine through.

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One of my favourite things about these oats are the toppings – it’s like when you go to a self serve frozen yogurt bar. You can add whatever you like to jazz these up – nuts, fruit, dried fruit, go WILD!

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Assemble these the night before and then trust me, you will be so excited for breakfast you won’t be able to sleep! Thank goodness for the caffeine jolt in these oats from the maple tea. Your serving of breakfast and caffeine all in one!

Dara

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Double Maple Overnight Oats

Serves 2
Meal type Breakfast, Snack

Ingredients

  • 1 bag of maple tea
  • 1 ripe bananas
  • 1 cup rolled oats
  • 1/2 cup almond milk
  • 1 1/2 Tbsp chia seeds
  • 1 Tbsp maple syrup
  • 1/2 Tsp cinnamon
  • 1/2 Tsp vanilla extract
  • plain Greek yogurt, walnuts, and blueberries (to garnish)

Note

You can top these overnight oats with whatever toppings you'd like - sliced strawberries, raspberries, raisins, almonds, pecans, more sliced bananas, and another drizzle of maple syrup would all be delicious. I find these oats sweet enough but for a little extra sweetness top with vanilla yogurt in place of the plain. The oats will keep for up to five days in the fridge.

Directions

1. Place tea bag in a cup and add 1/2 cup boiling water. Let it steep for about 5-10 minutes.
2. Place banana in a medium bowl and mash. Add oats and remaining ingredients and stir t combine, ensuring oats are covered with liquid.
3. Place oat mixture in the fridge for at least 3 hours or overnight. In the morning, divide among two bowls and top with yogurt, blueberries, and walnuts.

 

How To: Snack Healthy – Whole-Wheat Maple Oatmeal Banana Muffins

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Our broken oven saga has finally come to an end!

After going back and forth too many times to count with a kitchen appliance company that shall remain nameless and too many weeks of frustrations, our oven is finally in working condition. What better way to celebrate this victory than by baking muffins?

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Maple sweetened, whole wheat, banana, oatmeal muffins to be exact. That’s a mouthful for a recipe title. But I needed to convey all the deliciousness that went into these super easy one bowl muffins. You read that right – ONE BOWL! Yay for easy clean up!

I first stumbled across these muffins when a friend of mine generously made us a batch during our first week home as a new family of four. They were such a hit with my sometime picky two and half year old that I knew I had to make a batch ASAP.

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I kept them super simple as I like to eat them topped with some peanut or almond butter – I mean what is better than bananas and peanut butter? But some chocolate chips or chopped nuts would be just delightful.

As the oven drama is finally over, I can focus on more important things, like baking another batch of these muffins!

Enjoy!

Dara

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Whole-Wheat Maple Banana Oat Muffin

Serves 12 muffins
Dietary Vegetarian
Meal type Breakfast, Snack
Misc Freezable
Website Adapted from Cookie and Kate

Ingredients

  • 1/3 cup melted coconut oil (or canola oil)
  • 1/2 cup maple syrup
  • 2 eggs
  • 3 ripe bananas (mashed)
  • 1/4 cup almond milk (or any other milk you have on hand)
  • 1 Tsp baking soda
  • 1 Tsp vanilla
  • 1/4 Tsp salt
  • 1/2 Tsp cinnamon
  • 1 3/4 cup whole wheat flour
  • 1/3 cup rolled oats (plus more for sprinkling on top)

Note

These one bowl muffins are super easy to make. You can substitute honey for the maple syrup of you don't have any on hand. If you want to jazz them up, add a handful or two of chocolate chips, chopped nuts, or raisins. They can be frozen and defrosted individually in the microwave when you are ready to eat them.

Directions

1. Preheat oven to 325 and spray a non stick muffin pan with cooking spray.
2. In a large bowl whisk together coconut oil and maple syrup. Add eggs and whisk to combine. Whisk in mashed bananas and milk and then the salt, baking soda, and cinnamon.
3. With a large spoon, mix in the whole wheat flour and oats until just combined.
4. Divide batter evenly among muffin tins, filling them about 3/4 of the way to the top. Sprinkle each muffin with a pinch or two of additional oats.
5. Bake for about 25 minutes until brown and fully cooked through. Once cool, remove from the pan using a knife to help loosen the edges.