Baked Oatmeal with Walnuts and Blueberries
2 cups organic rolled oats
½ cup walnuts, toasted and chopped
1 teaspoon baking powder
1 1/2 teaspoon cinnamon
1/2 teaspoon fine-grain salt
¼-½ cup shredded coconut (optional)
1 cup fresh or frozen blueberries (unthawed)
2 cups whole milk (can substitute coconut milk)
1/3 cup maple syrup
1 large egg
3 tablespoons unsalted butter, melted and cooled slightly
2 teaspoons vanilla extract
Preheat the oven to 375 degrees. Butter (or use coconut oil) the inside of a square 8-inch baking dish.
In a bowl, combine the oats, walnuts, baking powder, cinnamon, and salt.
In another bowl, whisk together the maple syrup, milk, egg, half of the butter, and vanilla.
Add the wet mixture to the dry mixture. Gently mix in the blueberries being careful not to mash them. Pour into the baking dish and bake for 35 to 45 minutes, until the top is golden and the oats are set. Let cool for a few minutes. Drizzle with the remaining melted butter and serve.
Sweet Potato & Goat Cheese Frittata
1 small sweet potato (baked ahead of time & cooled)
1 tablespoon butter 1 tablespoon olive oil or coconut oil
3 shallots, thinly sliced (about a cup)
1 tablespoon fresh thyme (or any fresh herb) plus an extra pinch
Freshly ground black pepper
½ cup almond milk or regular milk
2 oz goat cheese, crumbled (about 1/3 cup)
Preheat the oven to 375F.
Slice the cooked sweet potato into rounds (about 12 slices).
Heat the butter and olive oil over medium heat in a 10” cast iron skillet. Sauté the shallots and the tablespoon of thyme for about 6 minutes or until soft and slightly browned. Season with salt and freshly ground pepper.
Beat the eggs and milk in a mixing bowl. Pour half of the egg mixture on top of the sautéed shallots and let set slightly. Layer the sweet potato rounds on top of the egg mixture. Pour on the remaining egg mixture. Dot the top with the goat cheese. Sprinkle with a little more salt and pepper and fresh herbs.
Let cook for about 5 minutes on the stovetop or just until set on the edges (it will still be very runny in the middle). Stick it in the oven for about 8 minutes; it should be just set throughout.
Recipe adapted from: http://www.goop.com/
Original recipe found at: http://www.goop.com/recipes/breakfast/potatocheese-fritatta
Red Pepper & Zucchini Frittata
1 tablespoon olive oil or butter
1 onion, thinly sliced
1 red pepper, thinly sliced
2 zucchini, thinly sliced
1 tablespoon chopped basil
½ Parmesan cheese
Heat olive oil in a 12-inch frying pan (that is broiler safe). Add onion and cook until soft. Add the red pepper and zucchini and sauté until soft. Preheat the broiler.
Lightly beat the eggs, basil, Parmesan cheese and season well with salt and pepper. Pour into frying pan and cook over low heat until ¾ set, shaking the pan to keep the frittata from sticking. Finish the top off under the broiler and let cool slightly before serving in wedges.
Raisin Oatmeal Quick Bread
1 cup flour
1 cup rye flour (dark rye)
1 teaspoon salt
1 teaspoon baking soda
1 cup rolled oats
¼ cup sugar
½ cup molasses
1 ¼ cup buttermilk
1 cup raisins
¾ cup walnuts
Combine flours, baking powder, salt and baking soda in a large mixing bowl. Add rolled oats and sugar. In a separate bowl, whisk together the molasses and buttermilk and slowly pour into the dry mixture. Add the raisins and walnuts and mix well to incorporate all ingredients.
Pour into a greased 9” by 5” loaf pan and LET STAND FOR 20 MINUTES.
Bake at 350 degrees for 45 minutes. Check and bake for longer if needed. A knife in the center of the loaf should come out clean.
Serve warm spread with butter and honey. Leftovers are good toasted.
Note: You can use a light molasses or a blackstrap molasses. The darker molasses will result in a richer, stronger flavored bread, which is very good!
Pumpkin Griddle Cakes
makes 12 small cakes or 6 large cakes
1 c fine organic yellow cornmeal
1 T sucanant, Rapadura or palm sugar
1/2 t salt
1/2 t baking soda
1/2 c pumpkin puree
1/3 c water
1 large egg, beaten
2 T melted butter
Butter for frying
Maple syrup or honey to serve
Mix cornmeal, sugar, salt and baking soda in a large bowl. Add the pumpkin puree, water and egg and mix well. Stir in the melted butter. Grease a griddle or skillet and heat until very hot. Drop heaping tablespoons of batter onto the griddle/skillet and fry until lightly brown, turning once. Serve with maple syrup or honey.
You can use up to ½ cup whole-grain blue cornmeal instead of all yellow if you’d like a crunchier cake. It’s great to use fresh pumpkin that you cook and puree yourself; however, a good quality organic canned pumpkin puree works just as well. You can also make the cakes larger than the recipe suggests; you’ll get 6 cakes instead of 12.
Dr. Wray's Muesli
1 cup whole organic oats (not quick oats)
1 cup organic whole milk yogurt (Seven Stars is a good brand)
1 3/4 cups organic whole milk (preferably raw)
1/4 - 1/3 cup dried, fruit sweetened cherries or cranberries (or other dried fruit)
1 Granny Smith apple, peeled, cored & shredded
Top with fresh fruit and toasted walnuts or almonds. Mix oats and yogurt together and then stir in all other ingredients. Refrigerate overnight and add any other fresh fruit (berries are good) and toasted nuts just before serving. Toast the nuts in oven at 350 degrees until lightly browned about 7-10 minutes.
4 large eggs. beaten
½ cup roasted, chopped asparagus
½ cup chopped tomato
Small handful chopped, fresh basil or 1 teaspoon dried basil
6 black olives, pitted & chopped
Pinch of cayenne
Sprinkle of salt & pepper, to taste
Melt a pat of butter in a medium skillet; heat over medium heat. Whisk together all the ingredients, pour into the pan. Cook for 2-4 minutes gently scrambling until eggs are cooked through.
Recipe adapted from Fat Flush for Life by Ann Louise Gittleman, PhD, CNS
Fudge Chocolate Chip Muffins
Preheat oven to 375 degrees.
Grease regular size muffin tin.
Combine the following:
1 cup unsweetened applesauce
½ cup raw sugar (Rapadura, Sucanat, Palm Sugar, Maple Sugar)
1 teaspoon vanilla
¼ teaspoon almond extract
¾ cup oat flour (Arrowhead Mills)
1/3 cup raw cocoa powder
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
½ cup semisweet chocolate chips (can use vegan chips to avoid any dairy)
1 dash of cinnamon
Evenly scoop the mixture into the muffin tins and bake for 20 minutes until a toothpick comes out clean. Allow to fully cool. Makes 8 muffins.
Note: These muffins (or mini cakes) are wheat, egg, and can be dairy free. They are also very tasty!
Recipe from Bethenny Frankel, Celebrity Natural Food Chef, http://www.bethenny.com/
Cranberry Pumpkin Granola (gluten-free)
1 ½ cups raw pumpkin seeds, pre-soaked and dried
1 ½ cups raw sunflower seeds, pre-soaked and dried
1 cup organic coconut flakes
½ cup hemp seeds
1 cup organic cranberries
½ cup organic raisins
1 tablespoon cinnamon
½ cup creamed honey
¼ cup coconut oil
1 teaspoons vanilla extract
Dash of sea salt
Preheat oven to 250 degrees. In a small saucepan on low heat, melt coconut oil and honey. Add vanilla and stir to combine. Meanwhile, in a large bowl, combine pumpkin and sunflower seeds, hemp seeds, cinnamon and salt. Pour liquid mixture over granola and stir thoroughly. Cover two baking sheets with parchment paper and spread out granola evenly. Bake for 20 – 30 minutes, stirring frequently. Don’t worry if it seems too soft initially, it will harden as it cools. Remove from oven and while still warm add the cranberries, raisins and coconut flakes (do this quickly before it hardens up!).
See our crispy nuts recipe for instructions on soaking and drying nuts and seeds. Or you can purchase Go Raw 100% Organic Sprouted Sunflower and Pumpkin Seeds.
www.goraw.com Feel free to mix and match the dried fruit. I used a mixture of apple concentrate sweetened cranberries and tart cherries. Coconut flakes work better for this recipe than shredded coconut. You can find coconut flakes at Whole Foods or My Organic Market or on-line at http://edwardandsons.com/ldo_shop_coconut.itml
2 tablespoons coconut oil, butter, or ghee
2 tablespoons coconut milk or other liquid (water is fine)
1 teaspoon sugar (optional)
1/8 teaspoon salt
2 tablespoons sifted coconut flour
1/8 teaspoon baking powder
Blend it all together and cook like regular pancakes.
The batter will be thick but will flatten out when
cooking. Makes 8 small pancakes.
Recipe from Cooking With Coconut Flour by Bruce Fife, ND.
It seems like a lot of eggs to very little coconut flour and the batter will be thick. This takes some getting used to but follow the recipe as is -- it works.
You will probably need to double this recipe to feed a family.
Add cinnamon & nutmeg, fresh blueberries, or almond extract, etc. to the batter for extra flavor. Serving suggestions include spreading them with nut butter, sprinkle with shredded coconut, add raisins and maple syrup.
Bob’s Red Mill makes coconut flour and can be purchased at Whole Foods or My Organic Market. Or you can order it on-line from The Grain & Salt Society http://www.celticseasalt.com/.