2-Minute Microwave English Muffin!

I love the weekend! Especially in the mornings when I have plenty of time to try out new recipes and play wth ingredients in the kitchen. Today I created…. ROUND TOAST! 😉

Ever since I was a kid we have always called English Muffins “Round Toast”…. but for all of you to understand what the heck I’m talking about.. I have called them English Muffins in the title. They turned out great and are so quick and easy. This round toast is a great healthier homemade alternative to regular bread. No added sugar and highly processed refined flours. This recipe is also gluten-free.

english-muffin

Recipe for 1 english muffin:

Mix in a small casserole dish (microwave dish):

  • 1/4 cup gluten-free oat flour (I use Hilray Large Flake Oats to make mine)
  • 1 tbsp Chia or flax seeds
  • 1 tbsp almond milk (or nut milk of choice)
  • 2 tbsp unsweetened apple sauce
  • 1/2 tbsp egg whites (can omit for more apple sauce to be vegan)
  • 1/2 tsp baking powder
  • ground sea salt.
    *microwave for 2 minutes, slice, and toast!

Have a great Sunday! 🙂

Crunchy Quinoa Granola

I avoid most cereals and store bought granolas as they tend to be packed and filled with high sugar content, high fructose corn syrup, and many other unnecessary ingredients. Making my own granola to top on yogurt, nut milk, on fruit, and just for snacking is my favourite!

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Ingredients (Makes ~2 cups): 

  • 1 1/2 cup Hilray Large Flake Oats
  • 1/4 cup uncooked quinoa (I used GoGo Tricolor Quinoa)
  • 1 tbsp coconut oil, melted
  • 1/4 cup shredded unsweetened coconut
  • 1 tbsp brown rice syrup (or honey)
  • 3 tbsp almond butter
  • 1 tbsp coconut sugar
  • 1 tsp vanilla extract
  • Ground sea salt to taste
  • Optional: add almonds, nuts, additional seeds, cranberries or raisins (my fav).
  • *I try to limit the added sugars to my granola. If this is mixture is not sweet enough for you, add in a touch more of coconut sugar, or maple syrup or honey.*

Directions: 

  1. Preheat the oven to 350F.
  2. In a small mixing bowl. Combine all the above ingredients together one at a time with regular mixing.
  3. When completely mixed, spread and pack down the granola mixture onto a baking sheet lined with parchment paper.
  4. Bake for ~20 minutes until browning with regular mixing to ensure the outsides do not over cook.
  5. Remove from the oven and pack down with a spatula again. Allow to cool and harden if you would like it to be chunky.
  6. ENJOY!

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Chocolate Walnut Banana Muffins

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Recipes makes ~9 large muffins:

In a large mixing bowl, blend together the following ingredients:

  • 2 small ripe bananas
  • 1/4 cup greek yogurt (or coconut yogurt/dairy free yogurt if needed)
  • 1/4 cup egg whites (swap for flax eggs if vegan)
  • 1/3 cup coconut sugar
  • 1 tsp vanilla
  • 1 tbsp almond butter
  • 1/4 cup unsweetened applesauce
  • 1 tbsp brown rice syrup
  • 1 1/2 tsp coconut oil, melted

Once all these wet ingredients are blended together. Begin to mix in the following:

  • 1/3 cup whole wheat flour (or flour of choice)
  • 1/2 cup oat flour
  • 1/3 cup cocoa powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 tsp ground sea salt

After the wet and dry ingredients are completely mixed, fold in the following using a spatula: 

  • 3 tbsp dark chocolate chips OR I used 3 tsp dark chocolate puffed quinoa (from BulkBarn)
  • 1/4 cup chopped walnuts

Directions:

  1. After mixing your batter thoroughly, preheat the oven to 350F. Line a muffin tin with paper muffin cups OR as I did, grease with coconut oil.
  2. Bake for ~18-20 minutes. Allow to sit and cool. ENJOY 🙂

Fall Inspired Granola Bars (#vegan, #dairyfree, #glutenfree)

We love to have homemade healthy goodies handy at our house so that we always know we have something to grab on the go with our busy schedules. These bars are packed with healthy unsaturated fats from nuts and seeds – giving you a boost of Omega 6s! Additionally, nuts and seeds are a great source of fibre and protein helping you maintain a healthy digestive system and keep you satisfied.

Let me know what you think. Feel free to experiment with swapping for different nuts and seeds.

fall-inspired-bars

Ingredients : 

  • 2 cups gluten free large flake oats (I used Hilray Whole Grain Oats)
  • 2/3 cup chopped walnuts
  • 1/2 cup pumpkin seeds
  • 1/4 cup pitted dates, microwave with 2 tbsp water to soften and mash into a paste
  • 1/4 cup coconut oil, melted
  • 2 tsp vanilla
  • 2 tbsp maple syrup
  • 1/2 cup natural peanut butter, softened (or nut/seed butter of choice)
  • 1/3 cup brown rice syrup
  • 1 tsp ground sea salt
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat the oven to 350F.
  2. Mix all dry ingredients together.
  3. Ensure to soften dates and make into a paste. Mix into the bowl with dry ingredients.
  4. Soften the peanut butter and melt the coconut oil to add to the bowl.
  5. Mix all ingredients together. Pack into a baking pan lined with parchment paper.
  6. Bake for ~15-20 minutes until browning.
  7. Allow to cool for an hour. Place in the refrigerator.
  8. Enjoy! Store these bars in the refrigerator.

fall-inspired-bars-2

The Ultimate Trail Mix Cookie! A family favourite.

The appearance of these guys doesn’t do the flavour justice. MMMmmm these cookies turned out SO good and they are packed with nutrient dense ingredients (…ALOT of ingredients).

trail mix cookies.jpg

What you will need (~18-20 cookies): 

Dry ingredients:

  • 1 cup oat flour
  • 1/2 cup gluten free flour (I have used corn flour, almond flour, and quinoa flour, they all work great).
  • 1/2 cup large flake oats
  • 1/2 cup chopped almonds
  • 2 tbsp coconut sugar
  • 2 tbsp maple sugar (found at FarmBoy.. omit and do more coconut sugar instead if you can’t find this ingredient)
  • 4 tbsp coconut smiles (found at costco – see here , bulk barn and FarmBoy also carry these)
  • 1/4 cup dark chocolate chunks
  • 2 tbsp sunflower seeds
  • 2 tbsp sesame seeds
  • 1 tbsp chia seeds
  • 3 tbsp dried cranberries
  • 1 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 1/2 tsp baking powder

Wet ingredients:

  • 1/3 cup natural peanut butter, softened
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 2 tsp vanilla
  • 2 tbsp Silk Unsweetened Vanilla Cashew milk (or a nut milk of your choice)
  • 1 egg

Directions:

  1. Preheat oven to 350F.
  2. In a large mixing bowl, mix together all of the dry ingredients.
  3. One by one begin to mix in the wet ingredients to the same bowl. Regularly mix.
  4. When all ingredients are mixed thoroughly together, line a large baking sheet with parchment paper.
  5. Form batter into cookies. (If you are forming them with your hands ensure to wash your hands and leave them a bit wet to avoid all the batter sticking to your hands).
  6. Bake at 350F for 15 minutes.
  7. Remove from the oven, let cool. ENJOY!

 

 

Blueberry Crumble Bars (Vegan, Dairy-Free, Gluten-free)

blueberry-crumble-bars

What you will need (Makes ~9 bars): 

Oat Layer:

  • 1 1/2 cup large flake oats
  • 1/4 + 1 tbsp cup corn flour (or gluten free flour of choice)
  • 3 TBSP natural almond butter (or nut butter of choice), smooth and softened.
  • 1 1/2 TBSP coconut sugar
  • 4 TBSP coconut oil, melted
  • 1 TBSP pure maple syrup
  • 10 fresh dates, pitted, softened and mashed into a paste.
  • 1/2 tsp ground sea salt
  • 1/4 tsp baking soda

Blueberry layer:

  • 1 cup frozen blueberries
  • 1 mashed banana
  • 1 TBSP brown rice syrup (found at Bulk Barn, if you do not have this you can swap for more honey instead).
  • 1 1/2 TBSP honey
  • 6 tsp corn starch

Directions: 

  1. Preheat the oven to 350F.
  2. Mix all dry ingredients for the oat layer together. Then begin to add in wet ingredients one at a time with stirring. Note: to soften the dates, microwave them for 40 seconds with 2TBSP water. Then mash into a paste.
  3. In a small pan lined with parchment paper, pack down the mixture to make the bottom oat layer.
  4. Now, In a small pan on the stove top. Placing the burner to medium-high heat, add blueberries, mashed banana, syrup, and honey. Bring to a boil. Once bubbling, remove from the heat and begin to stir in corn starch 1 tsp at a time. This will thicken the blueberry mixture.
  5. When you had added all the corn starch, pour and spread this layer on top of the oat layer.

For the top oat layer I like to add my own personal granola at the end for a crunch: See Brooke’s Almond Granola Recipe here!

OR for the top layer you can mix in a small bowl:

  • 1/2 cup large flake oats
  • 2 tbsp maple syrup
  • 1 tsp coconut oil, melted
  • 1 tsp vanilla
  • Small handful pecans/almonds

Mix these ingredients together and sprinkle on top before cooking.

FINAL STEP! Bake in the oven on 350F for ~20-25minutes. Until you can see the edges browning. Let cool and enjoy warm! If you are storing these to eat throughout the week I recommend storing them in the refrigerator after 1-2 days.

Brooke’s Homemade KIND Bars

kind-bars

I love KIND bars especially when I am on the move and looking for something quick and satisfying. They contain a substantial amount of nuts for healthy fats and brown rice syrup for a source of glucose (energy) for your body.

So… I decided it’s about time I try to make my own home-made version.

What you will need (makes ~9 bars): 

  • 3 tbsp brown rice syrup
  • 1 tbsp honey (you can also omit the honey and do a full 1/4 cup brown rice syrup.. or vice versa)
  • 1 tbsp natural nut butter (almond preferred as peanut has an overpowering flavour)
  • 1 tbsp quinoa flour (or gluten-free flour of choice e.g. almond meal, coconut flour, etc).
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground sea salt
  • 1/2 cup puffed quinoa (found at bulkbarn by GoGo Quinoa)
  • 1/2 cup chopped almonds
  • 2 tbsp peanuts
  • 1/4 cup dried cranberries
  • 1 tbsp pumpkin seeds
  • Optional: 1.5 tbsp chopped dark >70% dark chocolate

Directions:

  1. Preheat oven to 300°F (149°C). Line a small pan (I used my small loaf pan for making banana bread) with parchment paper with enough overhang on the sides to easily remove the bars from the pan. Set aside.
  2. Using a rubber spatula or wooden spoon, mix the brown rice syrup, honey, vanilla, quinoa flour, salt, and nut butter together until combined. Fold in each of the dry ingredients one at a time: almonds, puffed quinoa, peanuts, cranberries, pumpkin seeds, and optional dark chocolate chunks (at least 70% cacao).
  3. Transfer mixture to prepared baking pan and press very firmly into an even layer. You really want it packed in tight- as tight as possible. Bake at 300F for 20-22 minutes. Remove from the oven and allow to cool completely in the pan set on a wire rack for 1 hour, then transfer to the refrigerator to chill for 1 more hour. This helps firm up the bars which makes them stay compact. Remove bars from the pan using the overhang on the sides and cut into bars. Individually wrap each bar in plastic wrap or parchment.
  4. ENJOY! 🙂

Notes: this recipe is easy to tweek and make fit your desires. If you want to add coconut and remove pumpkin seeds.. DO IT! If you want raisins instead of cranberries.. go for it. It is easy to tailor the additives to what you want. So have fun playing with different ingredients to change the flavours. 🙂