Breakfast
Pumpkin Apple Cranberry Breakfast Bars
3 T coconut oil
1 can organic pumpkin
1 large apple chopped with skin on
¼ cup of orange flavored dried cranberries
½ cup unsweetened applesauce
1 organic egg
1 cup of ground almonds
3 T Chia seeds
½ cup of ground flax seed
½ cup of organic gluten free oats
1 tsp baking soda
1 T cinnamon
Preheat oven to 350 degrees.
Directions:Melt coconut oil in bowl. Add wet ingredients and mix with a fork. Add dry ingredients and mix until just incorporated. Batter should be thick, but wet in consistency. Pour batter into prepared baking dish. Bake 28-30 minutes. Allow to cool. Enjoy!
Mama Jen’s Morning Breakfast Bars
I know I have a couple of recipes on my page, but inspiration and recipes change over time, and I thought I would post the recipe that I’m currently making for breakfast. My family gobbles these up and they are both tasty and nutrient dense! This recipe can be tweaked to your liking and is very adaptable. If you have a nut issue, you can substitute sunflower seed butter instead of ground almonds. Notice this recipe is GF and Dairy free. You can also make these the night before and leave covered with tinfoil for the morning. They are lovely toasted in a toaster oven.
Ingredients:
1-2 tablespoons of coconut oil – melted.
2-3 ripe bananas mashed
1 cup of unsweetened applesauce
1 egg
Ingredients of your choice to add in: 1 cup of organic blueberries, 1 cup of chopped apple, 1 cup of baked yams, 1 cup of shredded zucchini, 1 can of pumpkin, or another fruit or veggie of your choice.
If using blueberries, add in grated lemon zest. If using apples or zucchini, add in 1 tablespoon of cinnamon. If using pumpkin, add in a pumpkin pie spice blend. You can add in 1/2 cup of raisins for apple, zucchini, yam, or pumpkins.
1 cup of GF oats
1/2 cup of ground almonds
3 tablespoons of chia seeds
1/2 cup of ground flaxseed
1 tsp of baking soda
Directions: Preheat oven to 350. Prepare a pyrex or baking dish that’s 9 X 11 or 10 X 10.
Add wet ingredients into bowl and mash up. Add dry ingredients and stir with a fork until combined.
Add in batter and press down until there are no air gaps. Bake for about 25-30 minutes. Enjoy!
Pumpkin Banana High Nutrient Breakfast Bars – GF & Diary Free
I’m always playing around and tweaking my recipes. Here is the recipe that I made for the last day of the Fall Fitness Challenge as a thank-you to all of you! Make these bars and your family will be so happy!
Ingredients:
2 T coconut oil
1 can of organic pumpkin
1 egg
1 cup of unsweetened applesauce
2 bananas mashed
1 cup of gluten free oats
1/2 cup of ground almonds
1/2 cup of ground flax seed
1/2 cup of gluten free flour or oat flour
3 T chia seeds
1/2 cup of raisins
2 tsp baking soda
2 tsp pumpkin pie spice
1 tsp cinnamon
Directions: Preheat oven to 350 degrees. Get a large bowl and use a fork to mix all wet ingredients. Add in dry ingredients and mix slowly until all is incorporated. Do not overmix. Mixture should be moist, but not very wet. If it is too wet, then add a little more flour until consistency is moist but sticking together.
Prepare a 9 X 11 baking pan. Place batter in baking pan and press down until mixture is “sealed” and pressed down completely with no air gaps. Bake for about 28-30 minutes. Allow to cool. Enjoy!
Mama Jen’s Pumpkin Apple Bars Gluten free, dairy, free, nut free
Ingredients:
1/4 cup of coconut oil
1 can organic pumpkin
1 large apple chopped
1 cup of unsweetened applesauce
1 egg
1 cup gluten free oats
1/2 – 1 cup gluten free flour (start with 1/2 a cup and mix, then add more if needed)
1/8 cup of ground flax seed
2 tablespoons of chia seeds
Made in Nature Brand – blend of berries & pumpkin seeds – 3/4 cup
2 tablespoons of honey
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1 tsp baking powder
1 tsp baking soda
Preheat oven to 350. Mix wet ingredients, then add dry. Mix with a fork until incorporated. Grease baking dish about 9 X 11 and pour in batter. Sprinkle with cinnamon on top. Bake for about 30 minutes. It’s done when center springs back and doesn’t hold indentation. About 30-35 minutes.
Enjoy!
Pumpkin Pie Bars
Ingredients:
2 1/4 cup whole wheat flour
2 1/2 tsp baking powder
1 tsp cinnamon
1 tsp pumpkin pie spice
1/2 tsp salt
3/4 cup of brown sugar
1 stick of butter
1 tsp vanilla extract
2 eggs
1 can of organic pumpkin
1/2 cup of applesauce
Preheat oven to 350. Combine dry ingredients in a large bowl. Beat butter, sugar, vanilla until creamy. Add eggs one at a time, then add pumpkin and applesauce. Gradually add dry ingredients to wet and pour into greased baking pan like a 9 x 11. Bake for 20-25 minutes.
note: If you want to omit butter, add 1 cup of applesauce instead of 1 stick of butter.
If you like your bars heavier on the spice, double the spices.
Yogurt Parfaits – Dairy & GF Free
Granola:
4 cups old fashioned rolled oats GF
1 ½ cups of raw nuts – 1 cup chopped pecans & ½ cup pepitas
1 tsp fine grain sea salt
½ tsp ground cinnamon
½ cup melted coconut oil
½ cup maple syrup
1 tsp vanilla
2/3 cup dried fruit – dried cranberries, raisins, or cherries
½ cup of coconut flakes unsweetened
Preheat oven to 350. In a large mixing bowl, combine oats, nuts, seeds, salt, cinnamon. Stir to blend. Pour in coconut oil, syrup, and vanilla. Mix well until every oat is coated. Pour granola onto a prepared pan with parchment sheet and spread evenly. Press down with a spoon. Bake until lightly golden 21-24 minutes.
Yogurt: Purchase large tub of So Delicious brand unsweetened coconut cultured yogurt.
Berries. Buy organic strawberries, blackberries, and blueberries. Rinse and mix in a bowl.
To make parfaits, get a 12 oz glass and fill bottom of glass ¼ way up with yogurt, then add handful of berries, then add another ¼ yogurt, then another handful of berries. Add about 3 T of granola at top of glass and enjoy!
Blueberry Lemon Nutrient Dense Pancakes – GF & Dairy Free
Hey all, if you are ever craving a weekend treat, but don’t want something that is high in sugar and filled with empty calories, give my pancakes a try!
Ingredients;
1 cup of GF flour – such as Bob’s Red Mill
3/4 cup of ground almonds
1/2 cup of ground flaxseeds
2 T sugar
2 tsp of baking soda
1 lemon grated zest
1 1/2 cups of plant based milk such as almond or coconut
2 eggs
2 T coconut oil melted
1 banana
1 cup of fresh blueberries
Directions: Using a fork, mix dry ingredients in a separate bowl. Using a fork, mix wet ingredients in a separate bowl and then pour into main bowl with flour mixture. Smash banana and mix in. Add in blueberries and melted coconut oil. Mixture should be thick, but able to spread out on pancake griddle or large saute pan. Heat up griddle to about 350. Using a ladle, scoop out batter and pour onto hot griddle to form about a 4-5 inch pancake. Cook 2-3 minutes, or until golden brown on bottom and bubbles appear at the top. Flip and cook another 2-3 minutes. Serve with your favorite syrup, powdered sugar, or heated up berries! Slices of banana on top make a nice presentation!
Enjoy
Zucchini Pancakes
Hey everyone. Do you have too many of those summer zucchini’s out in the garden and you need some ideas of what to do with them? This is a twist on an Ina Garten’s recipe, but I made this over the weekend and my son Ryan, who is a picky eater and has proclaimed that he despises zucchinis, actually ate these and had seconds! I personally think you can eat these for breakfast, lunch, or dinner.
Ingredients:
2 medium zucchini – about 3/4 pound grated
1/2 cup of finely chopped red onion
1 clove of garlic finely chopped
1 T of chopped herb, such as oregano
2 eggs lightly beaten
6-8 T of flour (can substitute gluten free flour) Need low carb? You can also use ground almond flour.
1 tsp baking powder
1 tsp salt
1/2 tsp ground black pepper
2 T coconut oil
Directions:
Grate the zucchini into a bowl and add the onion, garlic, and egg. Stir in 6 T of flour, baking powder, salt, and pepper. If the batter if too runny, add extra flour. Heat a large saute pan 10-12 inch over medium high heat and melt the coconut oil. Lower the heat to about medium and drop a large spoonful of batter into the pan. Cook the pancakes about 2 minutes on each side until golden brown and then flip.
Condiment ideas?
Add a dollup of tzaziki – the Greek yogurt dill sauce on top
Add hummus and lettuce and put into a sandwich
Add spicy chili sauce to rev up the experience!
Morning Swamp Gruel! (You gotta have a sense of humor!)
Hey everyone,
Here is a tasty, hearty, and nutrient dense breakfast you are sure to love! Give it a try! It’s also GF and dairy free!
Ingredients:
Trader Joe’s Muesli mix – 1 cup
1/8 of a cup of ground flaxseed
3 T chia seeds
1 package of Amazing Grass – Green Superfood
3/4 cup of almond milk
1/2 cup of blueberries
Allow muesli to sit for 10 minutes to soak up milk and for chia seeds to expand. Enjoy!
Apple Pie Oatmeal
Ingredients:
Servings for 4
4 1/2 cups of water
2 cups of oats – can use gluten free oats, steel cut oats, any of Bob’s Red Mill Hot Cereals too
3 tablespoons chia seeds
1/4 cup of flax seeds
1/2 cup of raisins
1 large apple chopped – skin on
1/4 cup of almond milk
1 tsp cinnamon
1 – 2 tablespoons of brown sugar or honey
1/4 cup of nuts – your choice 
Bring water to a boil and add in all dry ingredients, along with apple. Turn down to low simmer and cook for about 10-15 minutes. Turn stove off and keep lid on to steam for a few minutes. Add almond milk, nuts, and cinnamon.
Enjoy! Your kids will love this too!
For variations, you can add summer peaches and a dash of vanilla extract. Try blueberries with lemon zest. The possibilities are endless!
Prepare a pyrex dish with a little coconut oil spread all over the bottom.
Add batter and press down with a spatula so that mixture is solidified and dense. Refrigerate for 3-4 hours. Cut in squares and enjoy!
Note: These bars are loaded with nutrients and a good balance of heart healthy fats, proteins, and carbs. Because they are higher in calories, a little goes a long way, so you don’t need to eat a huge square! About an inch and a half by inch and a half should be perfect! I’d love to hear your feedback and how you like these bars! Get your kids to eat them too.
Egg and Vegetable Brunch Dish
This is the dish I served for the Christmas Boot Camp and Brunch. For the meat lovers in your family, you can always add chopped Italian sausage or pancetta. I think it’s perfectly delicious without the meat though.
Recipe for 10-12 people. For 20-25 people, double the ingredients.
12 organic eggs
1 cup of milk
2 cups of shredded low fat mozzarella cheese
1 tablespoon of olive oil
1 medium size yellow onion chopped fine
1 red bell pepper chopped fine
1 small carton of crimini mushrooms chopped
3-4 cloves of garlic chopped
1 package of frozen chopped spinach rinsed and squeezed out
1-2 tablespoons of diced green chiles
1/2 cup of mild or medium salsa
salt and pepper
In a heated skillet, add oil and saute onion and peppers for 6-8 minutes. Add in mushrooms, garlic and chiles. Cook until vegetables are soft.
Note: If you are adding meat, this would be the stage to add in. If sausages are raw, you can cook in a separate skillet, drain fat, allow to cool. Then, chop and add to vegetable mixture.
Remove skillet from heat and allow to cool.
In a large bowl, add eggs, milk, salsa, spinach and 1 cup of cheese. If you like more heat, you can add hot sauce or spices like cumin and cayenne pepper.
Prepare a greased baking dish and preheat oven to 350.
Add cooled vegetable mixture to eggs and mix. Pour into baking dish and top with the remaining cup of cheese. Cook for about 40-45 minutes or until center is solid and top is lightly browned.
You can prepare this dish the night before. In the morning, preheat oven to 350 and add 10-15 minutes of baking time.
Serve and enjoy!