grains

banana nut muffins

Posted by on May 11, 2012 in breakfast, grains | 0 comments

Whip up these savory muffins for your family before school or work.  I served mine with chicken sausage links and mixed fresh berries.  It was a hit!

Banana Nut Muffins

  • 2 cups brown rice flour mix (www.authenticfoods.com)
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 3/4 teaspoon xanthan gum
  • 1/4 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 2 very ripe bananas, mashed
  • 1/2 cup chopped walnuts
  • 2 large eggs
  • 1/2 cup Greek yogurt
  • 2/3 cup agave nectar
  • 1/2 cup grapeseed oil
  1. Preheat oven to 350 degrees.
  2. Combine flour, baking powder, baking soda, xanthan gum, sea salt, cinnamon, and nutmeg in a large mixing bowl.
  3. Combine bananas, walnuts, eggs, yogurt, agave nectar, and grapeseed oil in a small mixing bowl.
  4. Add the wet ingredients to the dry ingredients and mix well.
  5. Grease a muffin pan, and fill the muffin pan with this mixture.
  6. Bake for 18-22 minutes or until tops of muffins are golden brown.
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apple sweet potato muffins

Posted by on May 3, 2012 in breakfast, grains, snacks | 2 comments

Sweet potatoes are one of my favorite foods, second only to avocados.  At the beginning of every week, I steam several of them and store them in my refrigerator to enjoy throughout the week.  This past week, I pulled out one of my steamed sweet potatoes and made these delicious muffins for my kids before school.  Sweet potatoes are a healthy carbohydrate that can naturally satisfy your sweet tooth.  In addition, sweet potatoes provide a good source of beta-carotene and vitamin A.

Apple Sweet Potato Muffins

  • 1 3/4 cup brown rice flour blend (Authentic Foods Classical Gluten-Free Blend)
  • 3/4 cup xanthan gum
  • 1 teaspoon baking soda
  • 3/4 teaspoon Himalayan sea salt
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cloves
  • 2/3 cup agave nectar
  • 2 eggs
  • 1/4 cup almond or coconut milk
  • 1/3 cup + 2 tablespoons grapeseed oil
  • 2 tablespoons molasses
  • 1 steamed sweet potato without the peel
  • 1 diced apple
  1. In a small bowl, combine the brown rice flour blend, xanthan gum, baking soda, sea salt, baking powder, cinnamon, nutmeg, ginger, and cloves, and stir to combine.
  2. In a large bowl, combine the agave nectar, eggs, milk, grapeseed oil, molasses, and sweet potato, and stir to combine.
  3. Add the dry ingredients to the wet ingredients, and stir to combine.
  4. Stir in the diced apple.
  5. Grease a muffin pan with grapeseed oil.
  6. Pour the mixture in the muffin pan, distributing the batter evenly.
  7. Bake at 350 degrees for 18-22 minutes or until a knife inserted comes out clean.

 

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good morning muesli

Posted by on Apr 30, 2012 in breakfast, fruit, grains | 0 comments

When I am anticipating a busy morning, I prepare the night before by making this simple “good morning muesli” that is packed with whole grains, healthy proteins and fats, and lots of vitamins and minerals – just what I need to support my busy and often hectic schedule.  And, all it takes is a little foresight the night before to have it ready to greet me in the morning.

Good Morning Muesli

  • 1/2 cup gluten-free rolled oats
  • 1 teaspoon Madhava coconut sugar
  • 1/4 teaspoon Himalayan sea salt
  • 1 teaspoon Bragg’s nutritional yeast
  • 1 teaspoon cinnamon
  • 1 teaspoon chia seeds
  • 1 tablespoon pumpkin seeds
  • 2 tablespoons chopped walnuts
  • 2 tablespoons slivered almonds
  • 1 tablespoon chopped dates
  • 1 tablespoon raisins
  • 1 tablespoon dried goji berries
  • 1 tablespoon unsweetened shredded coconut
  • unsweetened coconut or almond milk
  1. Combine all ingredients except milk in a small bowl.
  2. Pour coconut or almond milk over the ingredients, enough to cover.
  3. Cover and refrigerate overnight.
  4. Serve chilled the next morning.
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gluten free banana bread

Posted by on Mar 20, 2012 in fruit, grains, snacks | 0 comments

I’m convinced warm, soft banana bread fresh from the oven is just about the perfect comfort food.  On this cold raining weekend morning, I made this delicious bread, which filled my house with that inviting smell.

Bananas are extremely high in potassium, yet very low in sodium thus having a perfect ratio for preventing high blood pressure.  Bananas also consist mainly of sugars and fiber, which makes them ideal for an immediate and slightly prolonged source of energy.   Lastly, bananas contain tryptophan, an amino acid that can be converted to serotonin, which helps improve your mood, and are relatively high in iron, which helps improve the body’s hemoglobin function.  So bake this nutritious breakfast bread or snack and enjoy these health benefits.

gluten free banana bread
Author: 
Recipe type: bread, breakfast, snack
 

Ingredients
  • 2 cups brown rice flour blend
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • ¾ teaspoon xanthan gum
  • ¼ teaspoon sea salt
  • 1 teaspoon cinnamon
  • 2 very ripe bananas, mashed
  • ½ cup agave nectar or honey
  • 2 eggs
  • ½ cup almond or coconut milk
  • ½ cup raw coconut oil

Instructions
  1. Preheat the oven to 350 degrees.
  2. In a small bowl, combine the brown rice flour blend, baking powder, baking soda, xanthan gum, sea salt, and cinnamon.
  3. In a large mixing bowl, combine the mashed bananas, agave nectar, eggs, almond or coconut milk, and coconut oil.
  4. Slowly add the dry ingredients to the wet ingredients, mixing until well combined.
  5. Grease a bread pan with an oil mister or cooking spray, and pour the mixture into the pan.
  6. Bake for 1 hour or until a knife inserted in the center comes out clean.

 

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Blueberry Muffins

Posted by on Mar 16, 2012 in breakfast, fruit, grains | 0 comments

These were a hit with my daughter and her friends at a recent sleepover at our house.  They polished off the batch before I got home from Pilates!  And, those nutritious little berries gave them a boost of vitamin C (25% of the daily requirement) and anti-oxidants (they are near the top of the list of anti-oxidant foods) while providing a good source of fiber and energy for their tired little bodies.

Blueberry Muffins

  • 2 cups brown rice flour blend
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 3/4 teaspoon xanthan gum
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon nutmeg
  • 1 1/2 cups fresh dry blueberries
  • 1/2 cup agave nectar
  • 1/2 cup almond or coconut milk
  • 1/2 cup grapeseed oil
  • 2 eggs
  • 1/2 teaspoon vanilla extract
  1. Preheat the oven to 375 degrees.
  2. In a small bowl, combine the brown rice flour blend, baking powder, baking soda, xanthan gum, sea salt, and nutmeg.
  3. In a large mixing bowl, combine agave nectar, milk, grapeseed oil, eggs, and vanilla extract.
  4. Slowly add the dry ingredients to the wet ingredients, mixing until well combined.
  5. Gently fold the blueberries into the muffin mixture.
  6. Grease the muffin pan with an oil mister or cooking spray and fill the muffin pans 2/3 full.
  7. Bake for 18-25 minutes or until the tops are golden.
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Grapefruit Quinoa Salad

Posted by on Feb 5, 2012 in fruit, grains, salads, vegetables | 0 comments

Day 3 of a Week of Grapefruit.  Quinoa is all the rage at the moment, and there is good reason for that!  It is a wonderful nutrient dense alternative to wheat.  Check out my earlier blog about preparing quinoa for the health benefits of this delicious grain.

The sweet and tangy taste of grapefruit is perfect with the spicy zing of jalapeños in this recipe for quinoa.  Try this dish as a side dish with your favorite salmon or chicken, or it makes a nutritious lunch at home or packed for on the go.

Grapefruit Quinoa Salad

  • 2 grapefruits, one juiced, the other peeled and cubed
  • 2 tablespoons olive oil
  • 1 tablespoon white wine vinegar
  • 1/2 teaspoon ginger
  • 3/4 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 2 teaspoons honey
  • 2 cups prepared quinoa
  • 1 jalapeño, chopped
  • 1 bunch scallions, chopped
  1. In a large bowl, combine the prepared quinoa, peeled and cubed grapefruit, chopped jalapeño, and chopped scallions.
  2. In a small bowl, add the grapefruit juice, olive oil, white wine vinegar, ginger, sea salt, pepper, and honey and whisk until well combined.
  3. Drizzle the dressing over the quinoa mixture and stir to combine.
  4. Chill in the refrigerator.
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