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Tag Archives: Breakfast

Pumpkin French Toast

14 Oct

One thing I think we all had when at least once growing up, French Toast. But what I bet you haven’t had before is this kind. One that’s filled with the sweet, cinnamon flavor mixed with the savory taste of pumpkin.

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Got your attention yet?

Well I took something that’s not usually known to be healthy, like French toast, filled it with protein and nutrient dense ingredients, and came up with my recipe for Pumpkin French Toast :) I love it because it’s a decadent breakfast made in only a few minutes. Yes, something you don’t have to spend the whole morning toiling over! And in case you are wondering, no, I promise not every one of my posts will have pumpkin in it…but I must admit, it is one of my favorite foods. Plus, it has so many health benefits :)

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Pumpkin French Toast

-2 egg whites
-1/4 cup pumpkin
-1/4 cup unsweetened almond milk
-1/2 tsp cinnamon
-1 tsp vanilla extract
-1 T  agave/honey/stevia/sugar
-2 slices of Ezekiel bread
-Optional Toppings: pumpkin butter, banana, peanut butter, agave, coconut whipped topping

Directions: Combine first 5 ingredients together in bowl. Soak bread in mixture on both sides. Fry on stove in pan until browned on both sides. Serve with desired toppings and enjoy!

Coconut Whipped Topping

*Refrigerate a can of coconut milk overnight. Open can and scoop off the thick part on top. Beat with electric mixers until a cream has formed. Simple and delicious!

 

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Sweetpotato Pumpkin Nut Muffins [GF, DF, V]

11 Oct

By this time you know I love pumpkin.

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But now thanks to Recipe Redux putting on this Sweetpotato Contest, I have rediscovered my love of them as well. Simply baked in the oven, cooked in a savory meal, or used in dessert, these sweetpotatoes provide such a delicious flavor and also a very moist texture :)

Recap for anyone who has missed my last couple posts and is confused as to why I’m spelling sweetpotatoes without a space:  What I used here in this recipe is not just your typical sweet potato. No, these are California sweetpotatoes! What’s unique about California sweetpotatoes is that they are grown in soft sand and are hand sorted during harvest to minimize scarring and scratching. The result is a visually, higher quality sweetpotato. California sweetpotatoes are a “nutrition bang for the calorie buck” with 4 grams of fiber, 2 grams of protein, a good source of vitamin C and more than a day’s worth of vitamin A, all for 105 calories per serving. Plus, they are available year-round.

Now that we’re all caught up, let’s talk about these muffins. Can you say scrumptious? The flavors of sweetpotato, pumpkin, and almonds all in one mini muffin. What a great way to kick off the Fall season! I love this time of year, because guess what?! Pumpkin and squashes are everywhere! I can now post many pumpkin and squash recipes without seeming completely insane :)

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I made these muffins for all of my friends the other night, and didn’t know what to expect. But they loved them! I’m not a big baker when it comes to cakes and muffins, so I didn’t know if I would come out with the right ratio of everything, but thankfully I did and these muffins were a great success. And they’re gluten free, dairy free, and vegetarian friendly! So dive on in to this tasty recipe.

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Want a little taste of Fall? Or a small bite of heaven? Try this recipe with your very own sweetpotatoes today!

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Sweetpotato Pumpkin Nut Muffins
Makes 18 mini muffins

–    1 cup oats
–    1/4 cup California sweet potato, mashed
–    1/4 cup pumpkin puree
–    1/4 cup applesauce
–    3T egg white
–    6 dates
–    3T agave
–    1T coconut oil
–    1 tsp vanilla
–    1 tsp cinnamon
–    1/2 tsp ginger
–    1 tsp baking powder
–    1/4 tsp butter and almond extract
–    1/4 tsp sea salt
–    Optional: 1/4 cup crushed nuts or mini chocolate chips

Directions: Preheat oven to 350 degrees Farhenheit. Combine oats and dates in food processor and blend until it forms a crumbly mixture. Add in all other dry ingredients and blend until well incorporated. In small bowl, mix together all wet ingredients. Pour wet into dry, and blend until mixed well. Stir in almonds or chocolate chips if desired. Spray mini muffin liners with nonstick spray. Spoon about 1 tablespoon of batter into each mold. Top with extra crushed almonds or chocolate chips if desired. Bake in oven for 10-12 minutes, or until done. For an extra moist muffins, take out before toothpick comes out clean (for me, about 8-10 minutes). Enjoy.

Sweetpotato Benefits
1) High in vitamin B6
2) Good source of vitamin C
3) Contain vitamin D
4) Contain iron
5) Good source of magnesium
6) High in fiber
7) Rich in vitamin A

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Almond Benefits
1) Reduce Heart Attack Risk
2) Lower Bad Cholesterol
3) Protect artery walls from damage
4) Build strong bones and teeth
5) Provide healthy fats and aid in weight loss
6) Lower rise in blood sugar after meals
7) Alkalize the body

 

I received free samples of California sweetpotatoes mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Sweetpotato Council and am eligible to win prizes associated with the contest. I was not compensated for my time.

 

Pumpkin Gingerbread Mugcake (single serving cake) DF, GF

24 Sep

Yes yes yes, another pumpkin recipe.

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Mugcakes are so easy and quick to make, that they are so practical on my busy college schedule. I’ve made a couple already that you can find on here, like my delicious pina colada one, carrot cake one, mocha coconut latte one, or even my reeses mugcake! There are many to choose from.

But with the pumpkin season arriving, I had to make a pumpkin one! And what better way to make it than incorporate that delectable ginger flavor. And good news for those of you that avoid dairy or gluten, because this recipe is free of both!

Just want a plain pumpkin mugcake recipe? Have no fear, it is easy to make this mugcake just that!

Whether you’re wanting a quick breakfast, fun snack, or a sinless dessert, this is for you!

HaPpY PuMpKiN SeAsOn!

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Pumpkin Gingerbread Mugcake

-1/4 cup GF Rolled Oats
-1/4 cup Pumpkin
-3T Egg Whites
-1T GF Oat Flour
-1 packet Stevia
-1T Molasses
-1/2 teaspoon Cinnamon
-1/4 teaspoon Ginger
-Dash of Baking Powder and Sea Salt
Directions: Combine all ingredients in a bowl until smooth. Pour into mug sprayed with nonstick spray. Cook in microwave for 1 minute. Top with Vanilla Cream if desired (below).

Note: If just wanting a plain pumpkin flavor, sub molasses for honey, and omit ginger.

Vanilla Cream
-2 T Low Fat Cream Cheese
-1/2 teaspoon Vanilla Extract
-Stevia or Honey to sweeten
Directions: Combine all ingredient in small measuring bowl until smooth, top pumpkin cake with cream.

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

 

Banana Chia Overnight Oats

2 Sep

Overnight Oats. Probably the recipe I get asked most frequently for.

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But I definitely see why. With the hectic schedules we are all on, a very simple, delicious breakfast like overnight oats just makes sense! The best part about it? It’s all made the night before, so when you wake up, there is absolutely no work involved! Easy enough? I think so.

How do you go about making overnight oats? Basically, it is usually just a ratio of milk, oats, and yogurt combined together in a jar, and set aside in the refrigerator throughout the night until the morning. No cooking involved! But see, the best thing about overnight oats, is that they are completely customizable. What I listed above is just the base ingredients, but now it is up to your imagination and taste buds to decide what else to add to make your own heavenly breakfast.

You can keep it simple with only a few ingredients, and then add tasty toppings, or you can mix in desired foods to add flavor in the mix throughout the night as it sits. Here is just one variety of overnight oats that I made this morning :)

Banana Chia Overnight Oats

Banana Chia Overnight Oats
-1/2 cup Rolled Oats
-1/2 cup Unsweetened Almond Milk
-1/2 cup Greek Yogurt
-1/2 Banana, mashed
-1 T Chia Seeds (don’t have chia seeds? Add flaxseed or just simply add less liquid!)
-1 packet Stevia
-1 teaspoon Vanilla Extract

Directions: Combine all ingredients in a jar and mix. Store in refrigerator overnight. Take out in the morning, top with any additional toppings, and enjoy.

Varieties:
-Instead of banana, add in any other fruit of choice
-Add in a tablespoon of nut butter
-Add a tablespoon of cocoa powder for a chocolate flavor
-Add protein powder for an extra protein kick
-Top with granola, cereal, fruit, cacao nibs, or nut butter
-Add in unsweetened coconut and pineapple to make a piano colada flavor

Breakfast Burger w/ Sweet Potato Waffle Buns+Apple & Cheese Bun Burger

29 Aug

Yes, another competition. A burger one. But this girl doesn’t eat real burgers much, so in order to participate, I made a couple of unique “burgers”.

No burger was actually involved. Haha, I’m not sure if that totally defeats the burger name, but I seem to think not.

One was a breakfast burger, made with waffle buns and egg. And guess what came with the breakfast burger? French toast fries!. The other burger used apple “grilled cheese” buns with a chicken burger. Have you ever had apples and cheese together? It’s a great mix!

Very interesting combinations, and very delicious outcomes. If you want a healthy yet fun spin to the typical burger, these are surely ones to try!

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Breakfast Waffle Burger with French Toast Fries

Waffles:
1/2 cup oat four
1/2 cup egg whites
1/4 cup sweet potato, cooked and mashed
1/2 tsp sea salt+baking powder
1 packet stevia

Other:
1 egg, cooed on stove
2 slices of avocado
2 baby tomatoes

French Toast Fries
-1 slice Ezekiel bread
-1/4 cup egg whites
-1/4 cup almond milk
-1T honey or stevia

Directions: Combine all waffle ingredients and cook in waffle maker until browned. Place cooked egg, avocado, and tomato slices on 1/4 of the big waffle. Place another 1/4 on top. Save other half of waffle for another day! Cut bread into 4 slices. Combine milk, egg white, and honey in shallow bowl. Soak slices of bread in mixture and cook in pan on stove until all sides are browned and crispy. Serve with burger.

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Apple Grilled Cheese Burger

-chicken/turkey burger, cooked
-red onion slices
-1 dried fig, sliced
-spinach leaves

For Buns:
-4 slices of thick apple
-1/4 cup cottage cheese
-1/4 shredded cheddar cheese

Directions: Mix 2T each of cottage cheese and cheddar cheese together. Place between two apple slices. Repeat with other 2T and 2 apple slices. Place in pan on stove on medium high heat until cheese is melted on the inside of the “grilled cheese”. Place on “grilled cheese on plate, place burger, fig, spinach, and red onion on it, and top with other “grilled cheese”.

Vanilla Latte Chia Pudding

20 Aug

Ch-Ch-Ch-Chia!

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Haha yep, remember those green plants that would grow out of some type of fun shaped pot?! Well they aren’t only for growing great plant decorations anymore. They have entered into the healthy eating world now my friends. I mentioned how healthy chia seeds are in a couple posts back. But boy do they add a great texture as well.

Typical puddings usually have some type of unhealthy ingredient to thicken, whether it be the typical heavy cream, which is full of fat, or an artificial ingredient, which needs no more explanation. But say hello to these little black seeds. They may just become your new best friend. They are the perfect thickening agent for any recipe. A healthy and all-natural thickener with many benefits!

DSC_0090You may have seen some chia seed recipes around the internet before, as it’s quickly becoming popular. But this vanilla latte flavor was incredible. What sparked the flavor idea? Well, I can’t say it was my creativity actually. It was more of the fact that I had leftover vanilla flavored coffee one morning that I didn’t want to drink. And thought, hmmm, why not?!

I am most certainly happy I didn’t want the rest of my coffee that day, because what came from it was an amazing, simple snack that I will surely be making more often.

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Vanilla Latte Chia Pudding
-1/2 cup Strong Coffee
-1/2 cup Unsweetened Vanilla Almond Milk
-3 T Chia Seeds (4 for thicker consistency)
-1 packet Stevia
-1 teaspoon Vanilla Extract
-1/4 teaspoon Cinnamon
Directions: Combine all ingredients in mug or small bowl. Cover and refrigerate for at least 2 hours, to allow it to thicken. Remove and sprinkle with extra cinnamon. Enjoy alone with a spoon, make it into a parfait, or serve alongside a cookie/biscotti.

Chia Seed Benefits
1) Combats Diabetes: with its gelatinous coating it can prevent blood sugar spikes, and is also slow digesting which has lead to it being a possible treatment for diabetes
2) High in fiber: just 1 oz. has 1/3 of daily needed amount
3) Packed with Omega 3 Fatty Acids
4) Supports Bone and Teeth Health: packed with calcium
5) High in Manganese: an essential mineral for your bones
6) Rich in Phosphorous: aids body in synthesizing protein for cell and also maintaining healthy bones
7) High in protein: great source for vegetarians
8) Fights Belly Fat: it’s stabilizing affect on blood sugar also fights insulin resistance which is tied to an increase of belly fat
9) Contain tryptophan: also found in turkey, it is responsible for regulating appetite and improving sleep
10) Improves heart health

Coffee Benefits:
1) It may lower risk of death according to studies performed
2) Lowers risk of cancer in the reproductive system
3) Lowers the risk of developing type 2 diabetes
4) Help protect your brain
5) Great for skin/decreases skin cancer due to caffeine
6) Reduces risk of oral cancer
7) Strengthens muscles: studies show caffeine has similar effect to DNA molecules in muscles muscles of exercise

Why to Never Skip Breakfast + Carrot Cake Oatmeal

8 Aug

Breakfast. It is the most important meal of the day. So often the diet mentality is to put off eating as long as possible after waking. But that is far from the healthy route to take. Why?

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When your body is deprived of food for long periods of time, it goes into a semi-starvation mode and can create a lot of physical, intellectual and behavioral problems. According to WebMD, skipping breakfast is strongly linked to the development of obesity. After much research, it has been found that skipping meals, especially breakfast, very often leads to overeating later in the day or gorging out late at night. These infrequent large meals can lead to weight gain. Not only does it lead to weight gain, but also the accumulation of fat.

What is the solution? Break the last 8-12 hour fast you have currently been on throughout the night with a delicious, healthy breakfast. Great options include high fiber, high protein and low sugar meals. Fiber and protein will keep you satisfied until the next meal, and less sugar will help avoid any spike in blood sugar levels. Oatmeal, fruit and yogurt parfaits and eggs with toast are good healthy choice. Remember, homemade will always be healthier than take out, so strive to plan ahead, even if it means making it the night before! Here is a sinlessly sweet oatmeal recipe to help you get excited for breakfast.

I also created a different overnight oats version of this carrot cake oatmeal recently in an acorn squash, so take a look at this recipe as well for one made a little differently here! This was used the natural sweetness of carrot juice to create a delicious taste, and then I placed it in a cooked squash for a delectable breakfast!

Carrot Cake Oatmeal Recipe

1/2 cup rolled oats
1 1/2 cups unsweetened almond milk (or other nondairy milk/water)
1/4 cup cooked carrots
1 tablespoon unsweetened dried coconut
1 tablespoon chopped walnuts
1/2 tsp cinnamon
1/4 tsp coconut extract (or vanilla extract)
A dash of sea salt
Add sweetener to taste (i.e. honey)

Directions: Place oats, milk, and carrots in bowl. Microwave for 2 minutes. Remove from microwave and place into blender. Blend until smooth. Mix in other ingredients. Pour into bowl and top with any desired ingredients.

Tip: This can be made the night before and stored in the fridge until morning.