Category Archives: breakfast

Vegan and Gluten Free: Banana Blueberry (Quinoa & Coconut) Muffin Squares

Banana Blueberry Muffin Squares (Gluten Free Vegan) (Coconut and QuinoaMoist. Delicious. Healthy

Since, the discovery that baking with quinoa is possible and tastes good, I am doubly excited when there is left over cooked quinoa in the fridge. Another killer combo in my mind is the marriage of banana and blueberry. LOVE in my mouth. Hence, when it looked like I had the ingredients in the kitchen to make Banana Blueberry muffins today, I jumped on the moment to create a healthy yet tasty snack that is good for lunches, afternoon pick me ups, or just a fun indulgence. Also, the main sugar that I used is low-glycemic!

It is so easy to make!

Ingredients

1 cup of coconut flour (or almond meal)

1 cup of cooked quinoa

4 ripe bananas

1 cup of blueberries (mine were frozen)

1 cup of coconut milk or other non-dairy milk

1/2 cup of coconut sugar

6 tbsp of ground flax seed (important ingredient! Flax is the egg replacement)

2 tbsp of coconut oil

1 tsp of baking soda

1 tsp of cinnamon

1/2 tsp of ground vanilla bean powder (you could use vanilla extract)

pinch of salt

Method

Preheat oven to 350 F.

In a food processor, I blended all of the ingredients except blueberries till smooth. After wards, I mixed in the blueberries into the batter with a spoon.

Lightly oil your muffin tins or use liners. I used a large baking sheet because I don’t have muffin tins and cut the “cake” up into squares. Pour your batter in to your chosen vessel.

Optional: Top with sliced bananas and sprinkling of coconut sugar.

Bake in the oven for 30 mins or till golden brown.

Enjoy the delicious scent that will fill up your kitchen and tastiness in you mouth! Share with your loved ones. They will be surprised by the healthy yumminess!

Cheers,

LR

PS: I am starting a Back to Basics: Health on a Budget Challenge next week. Look at my last post for details 🙂

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Filed under breakfast, detox, food, recipes, snacks

superhero cereal

The main contenders in this cereal:

  • Chia seeds: A source of protein, EFAs, and many other amazing benefits. 
  • Raw cacao: Top dog superfood, raw cacao is a great source of phenylethylamine, magnesium, and an abundance of good vitamins and minerals.
  • Coconut milk: Provides more than just great, creamy flavour with its ability to stimulate weight loss! Coconut milk rocks!

The side kicks who are superheroes in their own right for this cereal:

  • Goji berries: A berry that provides protein, EFAs, loads of vitamin C and stimulates longevity.
  • Hemp seeds: A source of omega 3, omega 6, and protein.
  • Mucuna puriens: Contains l-dopa that is a precursor to dopamine; making this a fabulous way to keep the smiles coming all day and maintaining healthy stress levels in the body.
  • Noni extract: A source of antioxidants, selenium, anti-inflammatory,  immune system booster, and more.
  • Maca: Helps counteract the caffeine in cacao, balance hormones, and is a good source of protein.

In the morning, the superhero cereal fuels my body with immense energy, vitamins, and nutrients that allows me to have a rockin’ good day! The bonus factor about this cereal is that it tastes superb. You can only win when you dive into this cereal because it will power you up and light up your taste buds. Plus, once you examine what the ingredients give your body, you can easily answer the question that vegans hear all of the time: “Where do you get your protein!?”

The gold star factor for this dish is that it is simple to prepare.

This recipe will  make 6-8 servings.

Ingredients:

1 cup of chia seeds

3 cups of spring water

1 can of coconut milk or your milk of preference like almond or hemp

3 tbsp of raw cacao

1/2 tsp of mucuna pureins

1/2 tsp of noni extract powder

1 tbsp of maca

2 tsp of stevia

raw honey to taste

sprinkle of hemp seed, goji berries, or fresh fruit of your choice

Step 1: Mix water with chia seeds and let it soak for 2 hours on the counter. You can let it sit over night if you would like. At the end, you should see a gelatine like substance.

Step 2: Mix the remaining ingredients except your sprinkling ingredients in with the chia seeds.

Step 3: Refrigerate till you are ready to serve.

Step 4: Sprinkle your cereal just before diving in!

*You can easily make this recipe your own using your favourite ingredients.

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Filed under breakfast, raw food, recipes