PREPARATION
Spray nonstick griddle pan and place over medium heat for 2–3 minutes. While preheating, whisk together mashed banana, eggs, egg whites, oats, cinnamon, powdered peanut butter, and salt in a medium bowl. Using a 1/4 cup measuring cup, scoop about 3 pancakes onto the griddle pan and heat for about 1–2 minutes. Flip and heat for another 30 seconds to 1 minute. Remove from heat and repeat the second batch. Top with fresh berries and any optional desires. Makes 2 servings, 3 pancakes per serving. Enjoy!
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INGREDIENTS
2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) 2 cups egg whites or egg substitute pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS Fruit Sauce: 2 mangoes, very ripe, peeled, pits removed and cut into cubes 1–2 Tablespoons honey (taste for sweetness) Fruit Salad: 2 cups pineapple, peeled and cubed 1 cup papaya, peeled and cubed 2 ripe peaches, pitted and cut into thin wedges 2 ripe plums, pitted and cut into thin wedges 1–2 cups any combination of blueberries, raspberries, blackberries 1 medium banana, peeled and sliced 1/2 cup fresh mint leaves, optional garnish 2 Tablespoons freshly shredded coconut, optional garnish PREPARATION Puree the mangoes in a blender until smooth. Press through a sieve to remove pulp. Add honey to taste. Place all prepared fruit in a large serving bowl. Mix gently to combine. Drizzle with fruit sauce, garnish with mint leaves and/or fresh coconut. Leftovers? For a delightful breakfast or lunch, place 1 cup fruit salad on top of 1/2–1 cup nonfat greek yogurt and top with 1–2 tablespoons low fat granola.
INGREDIENTS
3 overripe bananas, peeled 1 egg, large, lightly beaten 1 1/2 cups whole wheat flour 1 teaspoon baking soda 1/2 teaspoon salt 1 Tablespoon lemon juice, freshly squeezed is best 5 ounces applesauce, unsweetened 2 cups fresh blueberries, rinsed, steams removed 1/3 cup mini chocolate chips Nonstick cooking oil spray PREPARATION Preheat oven to 325˚F. Spray muffin pan with nonstick cooking spray and set aside. Place bananas in a large mixing bowl. Mash bananas with a fork. Stir in egg through applesauce, mixing until well-blended. Add blueberries and chips, mixing until combined. Use a half-cup measuring cup to scoop the batter into prepared muffin cups, evening out as needed. Bake for 30–35 minutes, or until muffin tops are slightly browned and toothpick comes out clean from center of muffin. Makes 12 muffins.  The carrots are not roasted in this bread, though you are welcome to roast them them as well. The actual bread is roasted — as long as you have the roasted setting on your oven. No roasted setting, no problem — just increase the baking temperature time to……. This moist, whole grain, naturally sweetened bread could be for breakfast or a side for lunch or dinner. INGREDIENTS
1 3/4 cup whole wheat flour (for gluten-free options: almond flour, Bob’s Red Mill GF 1:1 Baking Flour, King Arthur GF Measure for Measure Flour) 1 1/2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground ginger 3 large carrots, peeled and grated (yes, it is a lot :) 1/2 cup unsweetened applesauce 1 1/2 cups Greek yogurt, nonfat, plain 1 teaspoon vanilla extract nonstick cooking spray PREPARATION Preheat oven to 375 degrees, on “roast” if your oven has this feature. Lightly spray loaf pan with nonstick cooking spray and set aside. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda, salt and ginger. Blend well with a whisk. Add the grated carrots and mix well to combine. In a medium mixing bowl, beat the oil and eggs well. Add the yogurt and vanilla and mix to combine. Pour the wet ingredients into the dry and mix well until just combined. Pour into prepared loaf pan. Roast for 40–45 minutes, or bake for 55–60 minutes, until a toothpick placed in center comes out dry. Remove from oven and cool for at least 10 minutes in pan, then remove, slice and enjoy. Makes 12 servings.
INGREDIENTS
1 cup frozen fruit (mango, strawberries, banana) ~35 mg calcium 1 cup frozen spinach or 2 cups fresh spinach ~80 mg calcium 1 teaspoon blackstrap molasses ~14 mg calcium 2 cups Planet Oat oat milk ~700 mg calcium 1 Tablespoon nut butter (Almond: ~45 mg calcium) 1/2 small avocado, optional PREPARATION Throw it all in blender and give it a whirl. Approximately 874 mg of calcium. TIP: If you eat dairy, adding Greek yogurt to this smoothie will make it even more impactful for your beautiful bones! |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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