Breakfast bars

breakfast barsWe are always looking for quick, delicious and healthy breakfasts. These bars fit the bill! Enjoy

 

Ingredients:

  • 1 cup pecan flour (any other nut or legume flour would do)
  • 1 cup sorghum flour (substitute rice if you don’t have or barley if gluten is OK)
  • 1 cup rolled oats
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 3/4 tsp xanthum gum (unless you used barley or wheat flour)
  • 3/4 tsp salt
  • 2 tsp egg replacer whisked into 4 Tbsp warm water (or 2 eggs if you can)
  • 1/2 cup maple syrup
  • 1/4 cup olive oil
  • 1 tsp vanilla extract
  • 2 Tbsp milk of your choice
  • 1/2 cup raisins
  • 1/2 cup dark chocolate chips (or you could do hemp hearts, nuts, or other dried fruits if you don’t think that chocolate goes with breakfast)

What to do:

  1. Combine all dry ingredients (flours, oats, baking powder, xanthm gum, salt, cinnamon) into a large mixing bowl.
  2. Add in the maple syrup, eggs or egg replacer, olive oil, vanilla extract and milk. Combine until smooth but still thick.
  3. Mix in your raisins and chips.
  4. Bake at 350 for 20-25 minutes (until a toothpick comes out clean).
  5. Slice into bars once cooled, we did 9 bars, and serve with fruit and a cup of tea 🙂

Dr’s Kerri and Whitney are both Mom’s to children with special diets. Their Naturopathic Doctor hats came in really handy in parenting 😉

Gluten free, vegan (yet delicious) Zucchini cookies

With zucchini in abundance this time of year, here is another recipe to try out.

Chewy and delicious!

Chewy and delicious!

This makes A LOT of cookies because when there is too much zucchini you need recipes that call for a lot of zucchini.  They are chewy, moist, and filling.  I have served them to many gluten-eating people (including children) and they ask for another.  That says they are GOOOOD

Zuc cookie ingredients

Oats, zucchini, buckwheat flour, oh yeah!

Zuc cookie batter

It’s a thick batter

Ingredients:

  • 1 1/2 cups each: sorghum flour and starch of choice (arrowroot, tapioca, potato)
  • 1 cup buckwheat flour (light or dark)
  • 2 tsp each: xanthum gum and baking soda
  • 1 tsp salt
  • 3/4 tsp cinnamon
  • 2 cups white sugar
  • 1 cup brown sugar
  • 4 cups rolled oats
  • 2 cups quick cook oats (helps with the chewy factor)
  • 1 cup olive oil (you could do coconut oil if you prefer or butter for non vegans)
  • 4 tsp egg replacer whisked into 8 Tbsp warm water (or 4 eggs)
  • 1 Tbsp vanilla
  • 3 cups shredded zucchini (I leave peel on and I squeeze the liquid out through a tea towel or cheese cloth)
  • 1 cup chocolate chips
  • 1 cup raisins

What to do:

  • Preheat the oven to 350 F
  • Line 4 cookie sheets with parchment paper
  • In a large bowl, whisk together the flours, starches, xanthum gum, cinnamon, salt, and baking soda.
  • Stir in the oats
  • In a separate bowl, whisk the egg replacer and water.  Add the olive oil, vanilla, and sugar.  Mix in the zucchini.
  • Add wet ingredients to the dry and combine.
  • Mix in the chips and raisins.
  • Using a tablespoon, drop batter onto parchment paper.  These cookies don’t spread a whole lot so you can fit quite a few on one sheet.
  • Bake in the centre of a hot oven for about 15 minutes (the bottoms and edges will start to brown)
  • This makes 5-6 dozen cookies. They freeze very well for future enjoyment.

 

Breakfast Ideas for the Sensitive Person

One of my patients just had her food allergy testing done and discovered she is sensitive to dairy, gluten and eggs. She feels much better avoiding these foods now however breakfast is tricky. If you can’t have eggs, yogurt, etc, what can she eat?

Here are a few links that I found helpful:

http://www.glutenfreeveganlove.com/vegan-gluten-free-recipes/gluten-free-vegan-coconut-mango-tapioca-pudding-paleo-refined-sugar-free/

http://www.grassfedgirl.com/top-20-egg-free-paleo-breakfast-ideas-gluten-free-dairy-free-grain-free/

http://www.thesensitivepantry.com/recipes/

Take a look and let me know if you find any favourites!

Dairy free Chocolate pudding

We wanted chocolate pudding.  How does that happen without dairy?  We consulted google and were so happy with the results.  We chose coconut milk, and it tuned out wonderfully.

ChocoPudding_shutter_59162173_1146x860b

Tonight I will freeze the rest into popsicles – oh yes, fudgesicles have been missed.

http://silk.com/recipes/chocolate-pudding

Asparagus Soup

1 tbsp of coconut oil

3 green onions, sliced – fresh from the garden!

3 small red potatoes, cubed– organic preferred

¾ of a bunch of asparagus, cleaned, broken into pieces

1 quart of organic chicken broth

½ cup of water

 

Melt coconut oil in soup pot over medium heat

Saute onions in pot

Add red potatoes, chicken broth, and water, bring to boil

Add asparagus when potatoes almost tender.

Blend with hand blender, food processor or blender. I kept the tips out of the blender step (that’s why you see chunks in the soup pot!)

Enjoy!

asparagus 2aspargus 3asparagus 1

Yummy Vegan Alfredo Sauce

I found this easy and very quick pasta sauce that you can make in 5 minutes. It’s dairy and gluten-free so it’s great for the Elimination Diet. My whole family loves it! Here is a picture of last night’s dinner.

Vegan Alfredo Sauce

INGREDIENTS [YIELDS 12 OZ. SAUCE]

1 c. coconut milk [the canned kind]
1/2 c. nutritional yeast
1 medium clove of garlic
1 tsp. dried basil
1 tsp. sea salt
1/2 tsp. fresh ground black pepper

Mince the garlic and add all of the ingredients to a blender. Blend until the consistency is smooth and creamy – you know, like alfredo sauce. Pour it over any pasta you’d like and warm quickly with the rest of your hot pasta and other toppings.

This week, I added broccoli to my boiling pasta and cooked diced chicken at the very end. My pasta choice is a rice and quinoa pasta I found at Costco. I suppose the whole meal isn’t vegan but the sauce is so enjoy!

 

The link to the original source is here at The Fitchen.com