Breakfast

Morning Glory Muffins with Flax, Carrots, Apple and Coconut

Serves 8-16

Morning Glory Muffins with Flax, Carrots, Apple and Coconut

20 minPrep Time

20 minTotal Time

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Ingredients

  • 1/2 Cup pecans, walnuts or macadamia nuts
  • 2 1/4 Cup Whole spelt flour
  • 1/4 Cup Ground Flax Seed
  • 3/4 Teaspoon Baking soda
  • 1 1/3 Teaspoon Baking powder
  • 1/2 Teaspoon Salt
  • 1 1/2 Teaspoon Ground Cinnamon
  • 3 Large Eggs At room Temperature
  • 3/4 Cup Coconut Oil Liquefied at temperature over 75 degrees
  • 1 1/4 Cup Coconut syrup or honey
  • 1 Teaspoon Vanilla extract
  • 2 Cup Carrot Grated, Raw (About 2-3 carrots)
  • 1 Large Apple You can keep peel on for extra fiber
  • 1 Cup unsweetened coconut flakes (optional)
  • Cooking spray for muffin tins or muffin papers

Instructions

  1. Preheat oven to 350 degrees
  2. Place nuts in oven and toast for 7 minutes. Cool
  3. In a large bowl, combine Spelt Flour, Ground Flax Seed, Baking Powder, Baking Soda, Salt and Cinnamon
  4. In medium bowl, whisk together Eggs, Coconut Syrup, Vanilla Extract and Coconut Oil
  5. Combine Egg mixture with Flour mixture. Do not over mix. Add Carrots, Apple, Coconut and Toasted Nuts.
  6. Fill muffin cups 7/8 of the way full and bake until toothpick comes out clean when inserted into middle.
6.6.15
http://foodsensenow.com/2016/03/morning-glory-muffins-with-flax-carrots-apple-and-coconut/

Buckwheat-Flax Seed Pancakes

You can freeze any uneaten pancakes for an “on the fly” breakfast down the road.

By |March 5th, 2016|Breakfast, Recipes, Vegetarian|0 Comments

Broccoli, Red Pepper and Sweet Potato Frittata

Serves 1

Broccoli, Red Pepper and Sweet Potato Frittata

10 minPrep Time

10 minCook Time

20 minTotal Time

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Ingredients

  • 4 Large Eggs
  • 1/2 Cup Egg Whites
  • 1 Teaspoon Vegetable oil
  • 1 Small Spanish onion Diced Small
  • 1 Cup Broccoli Cut very small
  • 1/2 Red pepper Diced small
  • 1/2 Cup Grated sweet potato
  • 1/2 Cup Grated cheese
  • 1/2 Cup Milk (Cow's Milk, Goat's Milk, Soy, Rice or Almond)
  • 1/2 Teaspoon Salt
  • 1/2 Teaspoon Freshly ground black pepper

Instructions

  1. Preheat oven to 350 degrees. Lightly oil a 9" x 9" baking pan.
  2. In a saute pan heat 1 tsp oil. Saute onion and red pepper until onions or translucent (about 3 minutes). Add broccoli and cook for an addtional two minutes
  3. In medium bowl, Whisk together egg whites and eggs. Add salt and pepper, onions, peppers, broccoli, sweet potato and 1/4 cupcheese
  4. Transfer to baking pan and bake for 15-20 minutes, or until frittata is set.
  5. Remove from oven and sprinkle with remaining 1/4 cup cheese. This will met while it cools
  6. Enjoy with a fresh fruit salad.
Cuisine: American |

Notes

We always look for ways to save preparation and clean up time. You can saute onions, peppers and broccoli in an 8"-9" oven proof pan and add remaining ingredients directly to the pan. Reduce baking time by a couple of minutes as saute pan is already hot.

6.6.15
http://foodsensenow.com/2016/03/broccoli-red-pepper-and-sweet-potato-frittata/

By |March 5th, 2016|Breakfast, Recipes, Vegetarian|0 Comments

Blueberry-Flax Recovery Shake

I never thought to put flaxseeds in a smoothie until recently--Flax is to the first part of the 21st century what wheat germ was to the '80s. Of all the plants in the kingdom, flax has the highest level of omega-3, an essential fatty acid (considered essential because the human body cannot produce them). I concocted this smoothie after I had just finished a hard run (thanks Coach Kurt) and it was fairly hot outside. I wanted to make a smoothie that would fall under the "Raw, Vegan" category (though the "rawness" of acai powder is questionable...) full of antioxidants (found in the flaxseed, blueberries and raw Cocoa Powder) After taking the first bite, I thought to myself "wow, there is an elixir in my mixer! -LM

Banana, Flax and Chocolate Chip Muffins

Serves 1 Dozan

Banana, Flax and Chocolate Chip Muffins

25 minPrep Time

25 minCook Time

50 minTotal Time

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Ingredients

  • 3 Large Eggs
  • 1/2 Cup Maple syrup (Grade B)
  • 2 1/2 Cup Mashed bananas (about 3 large bananas)
  • 2/3 Cup Non-Dairy Milk)
  • 1 Tablespoon Apple Cider Vinegar (you can substitute Lemon Juice or White Vinegar)
  • 2 Teaspoon Vanilla Extract
  • 2 Cups (Plus 1Tbsp) Gluten Free Flour
  • 1 Tablespoon (plus 1 tsp) Baking powder
  • 1/4 Cup Ground Flax Seeds or Whole Chia Seeds
  • 1 Teaspoon Baking soda
  • 1 Teaspoon Salt
  • 1 Cup Non-Dairy Chocolate or Carob Chips

Instructions

  1. Preheat Oven to 350 degrees
  2. In large Bowl, whisk eggs and and combine the rest of the "wet" ingredients
  3. In a small to medium bowl, combine all dry ingredients except for the chocolate chips and 1 Tbsp of Flour
  4. In a small bowl, combine Chocolate Chips and 1 Tbsp Flour
  5. Add dry ingredients to wet ingredients and mix just until incorporated. Do not overmix.
  6. Add chocolate chip/flour mixture
  7. Divide mixture into 12 large muffin compartments. Bake for 25 minutes, or until golden on top and toothpick come out clean when inserted into muffin
Cuisine: American |
6.6.15
http://foodsensenow.com/2016/03/banana-flax-and-chocolate-chip-muffins/

By |March 4th, 2016|Breakfast, Muffins, Recipes, Snacks|0 Comments

A Vegan Take on a Breakfast Burrito and Weekend Training

I’m one of those people who prefers savory to sweet for breakfast.  As much as I adore smoothies, I tend to drink them midday. In the a.m., I leave the oatmeal and muffins to others, and I enjoy baked sweet potatoes and the occasional kale salad (yeah, I know…weird, […]

By |November 10th, 2013|Breakfast, Exercise, Race Reports, Recipes, Triathlon Training, Vegan|0 Comments