Morning Boost

Spelt-Buckwheat Pancakes

Prep:  

10 minutes

Cooking time: 

10 minutes

Ingredients:

3/4 cup flour (1/4 spelt, 1/4 buckwheat, 1/4 whole wheat)
1 Tbsp baking powder
1 Tbsp coconut palm sugar
1/4 Tsp each of ground nutmeg, salt, & all spice
1/2 Tsp cinnamon
1 Tbsp raw pumpkin seeds, ground coarse
1 cup milk
1 Tsp vanilla essense
1 egg
1 Tbsp butter & 2 Tbsp oil (or 3 Tbsp oil/coconut oil)
2 Tbsp flaxseed powder or flaxmeal (optional)

 —

Learn more about whole grains. 

 

Directions: 

  1. Mix wet ingredients together and keep aside.
  2. Mix dry ingredients separately.
  3. Heat skillet at medium-low for 7-8 mins. 
  4. Mix wet and dry ingredients. Batter should be a thick soup consistency. Add more liquid or more flour if you want it thicker or thinner.
  5. Use a half or quarter cup measure to spoon out the batter on to the warm skillet.
  6. Let one side cook 1-2 mins (until bubbles start to form), then flip each pancake over gently for another 1-2 mins. Place on cooling cake rack for a few mins before eating. Or, place in the oven at 140-150 degrees if you are cooking a large batch and want to keep them warm (I recommend not doing this - they get soggy). 
  7. Serve warm with maple syrup, honey, strawberries or other fruit.

Notes: 

Try a 1/4 cup semi-sweetened chocolate chips - add to dry batter. You may need to add more dairy/non-dairy milk to get a thick soup consistency.

Try a little lemon zest, the juice of one lemon (add a little less milk) and 1/2 cup poppy seeds for lemon poppy seed pancakes. 

Yields:

4 servings


Carrot-Pumpkin Muffins

 

Prep: 

10 minutes

Cooking time: 

25 minutes

Ingredients: 

Half cup whole wheat flour & 1 cup spelt flour
1 1/2 Tsp pumpkin pie spice or all spice
1 Tsp baking soda
1/2 Tsp baking powder
1 egg
1 cup pureed pumpkin (canned, or homemade)
3/4 cup honey (I used only 1/4 cup raw honey & 1/4 cup maple syrup)
1/4 cup oil (I used 1 Tbsp oil & 3 Tbsp plain yogurt)
1 cup shredded carrots

 —

Learn more about carrots.

Directions: 

  1. In a large bowl, mix the flour, pumpkin pie spice/all spice, baking soda, and baking powder. 
  2. In a medium bowl, whisk the egg, pumpkin, honey, and oil until smooth. 
  3. Add to the flour mixture, and stir just until combined. Do not over-mix. 
  4. Fold in carrots. Spoon into a muffin pan. 
  5. Bake at 350F, for 25 minutes or until a toothpick inserted in the center comes out almost clean.

Notes: 

You can also use apple sauce instead of yogurt. I tried it with half and half oil and apple sauce but found that the texture was better with yogurt.

Yields:

12 servings


Oatmeal-Almond-Pumpkin Muffins (vegan)

 

 

Prep: 

5 minutes

Cooking time: 

25 minutes

Ingredients: 

3 cups old fashioned rolled oats
1.5 cups pumpkin puree (canned or home-made)
3 Tbsp almond butter
1/4 cup maple syrup
1.5 cups unsweetened almond or soy milk
1 Tsp ground ginger
3 Tsp ground cinnamon
1/2 Tsp allspice
1/4 Tsp nutmeg powder
2 Tbsp flaxseed powder/flaxmeal

Learn more about oats.

 

Directions: 

  1. Preheat oven to 375 degrees
  2. Combine dry ingredients separately.
  3. Combine wet ingredients and stir well.
  4. Combine wet and dry ingredients and mix well.
  5. Grease a muffin pan with butter, coconut oil, or oil of choice.
  6. Scoop batter into each muffin tin all the way to the top (these puppies won't rise!).
  7. Bake for 20-25 mins or until firm to touch.

Notes: 

Make sure to remove muffins from baking pan soon after pulling out of the oven to avoid moisture build-up.

Yields:

12 servings

 

 

 


Fruit-Yogurt Parfait

 

Prep:

 5 minutes 

Cooking time:

 15 minutes

Ingredients: 

1 cup plain low-fat yogurt
1 cup granola (homemade) - (see recipe below) or buy a low sugar, healthy version of granola with dried fruit and nuts
1/2 cup strawberries, sliced
1/2 cup blueberries
1 banana cut up
1 Tbsp raw honey

 — 

Learn more about bananas. 

Directions: 

  1. Use a bowl or a large glass. Add 1-2 tablespoons of granola to bottom of bowl/glass.
  2. Mix the honey into the yogurt.
  3. Add half cup of the yogurt (whip is into a smooth texture before adding)
  4. Add rest of the granola and half the left over yogurt on top.
  5. Add half the fruits and some pieces of banana.
  6. Add rest of the yogurt and rest of fruit on top. Ready to eat! Mix it up or eat layer by layer.

Notes: 

For some variation, add other fruits, and a few drops of vanilla essence and 1/4 tsp cardamom powder to the yogurt and honey mixture.

Yields:

2 servings

 


Homemade Granola (vegan)

 

Prep: 

10 minutes

Cooking time:

 25 minutes

Ingredients: 

12 oz rolled oats
1 oz slivered almonds
1 oz shredded coconut
3 oz wheat germ (optional)
1 oz dried cranberries, chopped in half
1 oz dried figs (chopped coarse)
1 oz dried apricots (chopped coarse)
1 oz raisins, chopped half if large
2 oz brown sugar/coconut palm sugar
4 Tbsp canola oil or coconut oil
4 Tbsp raw honey

 —

Learn more about almonds. 

Directions: 

  1. Preheat oven to 375 degrees.
  2. Mix together oats, almonds and coconut and roast on a cookie sheet or large pan for 10-12 minutes until golden brown. Pull out of oven after 5 mins to stir it around and place back in oven for remaining time. Then keep aside. 
  3. In a small pot, mix together raisins, sugar, and oil. Warm to dissolve on medium-low flame.
  4. Mix this paste into oatmeal mix and add dried fruits, mixing thoroughly
  5. Spread mixture in a thin layer on a cookie sheet.
  6. Bake for 12 minutes and then let sit for 2-3 minutes before breaking it up.
  7. Let it cool completely before storing in airtight container.

Notes: 

This can be kept in the fridge for a 1-2 weeks and enjoyed with milk/almond milk or yogurt.

Yields:

4-6 servings