Cinnamon Oatmeal Waffles with Sweet Potato Butter

Waffles are such a traditional breakfast food, and one of my favorite breakfast foods. But I have always been a “waffle-snob” and prefer fresh made, never toasted. Those frozen packaged waffles are gross, if you ask me. They don’t even taste like waffles. And they certainly don’t have real food wholesome ingredients. Since it is incredibly easy to make homemade waffles, I always have. You should, too.

“Best waffles ever!” is the response I get when I serve these. And the sweet potato butter on top is to die for. It adds the perfect touch of sweetness without refined, damaging sugar. It tastes similar to pumpkin pie filling. Maybe that’s why we love it so much in my house!

Dairy butter and even vegan butter, which typically contains palm oil, can be highly damaging to the body. The health benefits of sweet potatoes:

anti-inflammatory

anti-aging

promote a healthy digestive tract

high in folate which is necessary for DNA synthesis

strengthens the immune system

prevents heart disease

improves eyesight

maintains fluid and electrolyte balance in cells

reduces water retention

helps normalize heartbeat

For those reasons listed above, I like to make sweet potato butter rather than use oil-based butters. With a great taste and a huge boost to my health…sign me up!

Sweet Potato Butter

1 medium sweet potato, peeled and diced

1/4 cup pure maple syrup

2 tbsp unsweetened plant milk

1 tsp vanilla extract

1 1/2 tsp ground cinnamon

  1. Boil peeled and diced tomatoes until fork tender. Drain then place in a food processor with the rest of the ingredients. Pulse until smooth and creamy. Chill in refrigerator until ready to serve.

Cinnamon Oatmeal Waffles

3/4 cup unsweetened plant milk

1/4 cup unsweetened applesauce

1/4 cup aquafaba

1 tbsp apple cider vinegar

1 1/2 cups oatmeal

1/2 cup brown rice flour

1 1/2 tsp baking powder

pinch of Himalayan sea salt

1/2 tsp ground cinnamon

  1. Add all liquid ingredients to a bowl and whisk until combined.
  2. In a food processor, add the dry ingredients and pulse until a course flour forms.
  3. Combine the dry ingredients with the wet ingredients and mix well. Let the batter stand for 5 minutes while you warm up your waffle iron.
  4. Cook waffles according to waffle iron instructions.
  5. Serve warm with a dollop of sweet potato butter! (tip from my son: you can’t go wrong with a drizzle of maple syrup on top ūüėČ )

 

Chocolate Chip Coconut Pancakes

So simple. So delicious.

They freeze well, too. So make a couple batches and freeze them to pop in the oven when you want an ultimate quick meal.

Confession time: we don’t usually eat traditional breakfast foods at breakfast time. We eat them for lunch or dinner. Somehow breakfast food tastes better when it isn’t breakfast. ūüôā

If you have never added shredded coconut flakes to your pancakes, you are in for a treat! They add such a distinct sweetness without overpowering the pancake, so even if you don’t like coconut, you’ll love these.

1 chia egg (1 tbsp ground chia seed + 3 tbsp of water = mix in a small dish and set aside for a moment until it gets gelatinous)

1 1/4 cup buckwheat flour

1/4 cup oatmeal

2 tbsp unsweetened coconut flakes

1 tbsp baking powder

1 cup unsweetened plant milk

1/2 cup unsweetened applesauce

1/4 cup coconut nectar

1 tsp vanilla extract

1 handful dairy-free mini chocolate chips

  1. Make chia egg.
  2. In a large bowl, mix together the dry ingredients.
  3. In a medium bowl whisk the wet ingredients.
  4. Add the wet ingredients to the dry ingredients, along with the chia egg.
  5. Stir in the chocolate chips.
  6. Heat a griddle to medium heat and ladle out about 1/3 cup of batter for each pancake. Cook for 5-6 minutes on one side, or until browned. Then flip and cook another 5 minutes.

Storage tips: Place leftover pancakes in an airtight container and refrigerate for up to 5 days or freeze for up to 1 month. To reheat, bake in the oven at 350. 15 minutes for refrigerated pancakes and 25 minutes for frozen pancakes.

Breakfast Scramble Burrito

I love this meal! It is hugely nutritious, full of plant foods, and high in vegan protein.

I serve this with my flatbread to make it a tortilla or burrito. It is great for breakfast, but I make it for dinner sometimes, too. It’s always a clear winner in my house.

Mushrooms has serious health benefits. So if you haven’t had them before, I urge you to try this meal. I used cremini mushrooms and they have a mild taste. Mushrooms support heart health, fight cancer, boost immunity, lower inflammation, improve energy, support brain function, and are even a good source of vitamin D. ¬†So chop ’em up and toss ’em in!

1 package extra firm tofu, cubed (non-GMO, organic)

3 cloves garlic, minced

2 cups onion, diced

1 cup potato, diced

1.5 cups cremini mushrooms, diced

1/4 cup nutritional yeast

1 tbsp lemon juice (or 3 drops Young Living lemon essential oil)

Himalyan sea salt/pepper, to taste

  1. Drain cubed tofu.
  2. Heat a large skillet and saute the garlic and onion for a few minutes using a splash of vegetable broth or water. Add the diced potato and mushroom and saute for 12 minutes, covered. Reduce heat and stir frequently to prevent sticking.
  3. Add in the tofu, nutritional yeast, lemon, and season with salt and pepper. Continue cooking, covered, until potato is cooked through.
  4. Serve on flatbread and add any toppings or garnishments you like. Lettuce, salsa, pineapple, vegan cheese sauce….the possibilities are endless!

Hashbrowns

Most hashbrowns consist of a lot of oil, flour and egg. Mostly, the oil! That’s so so bad for your gut and heart. This is my favorite version of hashbrowns with all the flavor and none of the oil.

2 russet potatoes, grated (I did not peel mine)

1 large zucchini, peeled and grated

1/2 yellow onion, grated

1/2 cup oat flour

1 tsp baking powder

1/2 tsp ground pepper

  1. Preheat oven to 425. Cover baking sheet with parchment paper.
  2. After grating the veggies, spread them out on a towel, wrap them up in the towel, and wring out the excess moisture. You can separate the veggies into thirds and do a little at a time, it makes it easier to get more moisture out.
  3. In a small bowl, combine the oat flour, baking powder, and pepper. Add the grated veggies and mix well using your hands to evenly distribute the flour and baking powder on the veggies.
  4. Scoop out about 1/4 cup worth of potato mixture and roll into a ball in your hands, then flatten it in your palms and place on baking sheet. Repeat with the remaining potato mix.
  5. Bake for 12-15 minutes. Flip and bake another 10-12 minutes, until you reach your desired level of crispness.

 

Grain Free Lemon Pancakes

Whole grains can be an important part of your diet, as they are associated with a lower risk of cardiovascular disease. Refined grains, however, are not associated with good health. Unfortunately, too many people opt for refined grains. Once the grain is pulverized and reduced to a powder (and the nutrients stripped away) it gets rapidly digested and causes blood-sugar levels to spike. This leads to a number of problems within the body including increased risk for diabetes, inflammation, GI problems, food allergies, and metabolic slow-down.

But who wants to give up pancakes forever!? I have good news! You can have your pancakes. And eat them, too! Grain free pancakes.

1 cup almond milk

1 tsp apple cider vinegar

2 chia eggs

1 cup almond flour

1/4 tapioca flour

1 tsp aluminum free baking powder

1/2 tsp baking soda

2 tbsp coconut oil, melted

1 tbsp organic maple syrup

6-10 drops Young Living lemon essential oil

  1. Pour the almond milk into a medium sized bowl and add in the ACV, set aside.
  2. Heat a skillet or griddle to medium heat, and add a bit of coconut oil to grease the surface.
  3. Stir together the flours, baking powder, and baking soda.
  4. To the bowl with the almond milk and ACV, add the chia eggs, lemon drops, melted coconut oil and syrup. Whisk well.
  5. Pour in the dry ingredients into the wet ingredients and stir until no lumps remain.
  6. Pour batter by 1/4 cupfuls into the skillet or griddle and let set until bubbles form on top. Flip and heat on the other side, another 2-5 minutes.

 

Triple Berry Cake – Gluten Free/Refined Sugar Free

If you like light and fluffy cake, then this is the cake for you!

It is a cross between a pancake and a muffin. Only it’s a cake!

This triple berry cake is healthy¬†because it has no refined sugar and is topped with antioxidant-rich berries. You won’t have to feel guilty eating this for breakfast, dessert, or a snack.

Have your cake and eat it, too!

3 cups oat milk (or any non-dairy milk)

1 tbsp apple cider vinegar

1 1/2 cups brown rice flour

1 1/2 cups gluten free flour

3 tbsp aluminum free baking powder

1 tsp himalayan sea salt

2 tsp vanilla extract

1/3 cup coconut oil

1/4 cup pure maple syrup

1 cup chopped strawberries

1 cup blueberries

1/2 cup raspberries, cut in half

  1. Preheat oven to 375 and grease an 11×16 inch baking pan with coconut oil.
  2. In a medium sized bowl combine the milk and apple cider vinegar and set aside.
  3. In a large mixing bowl, combine the flour, baking powder, and salt.
  4. Add the vanilla, syrup, and coconut oil to the milk mixture and whisk.
  5. Pour the wet ingredients into the dry ingredients and mix until fully combined.
  6. Pour the batter into prepared pan. Bake for 15 minutes.
  7. While the cake is baking, chop the fruit. Pull the cake out after the timer goes off and sprinkle the berries on top, then bake for another 15 minutes. The cake is done with a toothpick inserted in the center comes out clean.

** You’ll want to wait until halfway through baking before adding the berries, otherwise they will all sink to the bottom of the wet batter.**

Pumpkin Oat Bars

With pumpkin being high in nutritional value and sweet at the same time, it is commonly used in sweet treats. Usually those sweet treats are packed with sugar, though, which negates the benefits you would have been getting in the first place.

I made these Pumpkin Oat Bars to be a sweet treat, or breakfast, yet have no added refined sugar (except for the optional chocolate chips).

Pumpkin is full of fiber. Fiber helps you feel full longer which keeps you from eating more, therefore can help aid in your weight-loss efforts. Fiber can also “grab hold” of the toxins in your body and you’ll eliminate them. ¬†Being backed-up means your body will continue to reabsorb the toxins your body is trying to get rid of. High fiber diets are also helpful in keeping your heart healthy

Since pumpkins are a great source of vitamin A, they are a great boost to your eye health. Vitamin A also helps maintain healthy skin and bones, too!

It is a common misconception that you can’t eat healthy¬†and¬†have sweet delicious treats. But that just isn’t the case. Whole foods are delicious, nutritious, and sweet! Try these, and you’ll see what I mean!

2 cups oats

1 tsp baking powder

2 tsp cinnamon

1 chia egg 

1 cup pumpkin puree

1 cup non-dairy milk (almond, cashew, or oat work well)

1/2 cup unsweetened applesauce

1 tsp vanilla

1 cup non-dairy chocolate chips (optional) ** raisins are also a good optional add-in

  1. Preheat oven to 375.
  2. Add dry ingredients to a large bowl and mix.
  3. In a separate bowl, whisk together the wet ingredients.
  4. Add the wet ingredients to the dry ingredients and combine well.
  5. Pour mixture into a prepared 8×8 baking dish.
  6. Bake for 35-40 minutes, until set and toothpick inserted in the center comes out clean.
  7. Let cool for 5-10 minutes until attempting to slice.

Gluten Free Apple Cinnamon Pancakes

Another tasty pancake option!

1 chia egg **

1/2 cup plain coconut milk yogurt

1/2 cup non-dairy milk (I used Oat Milk)

1 1/4 cup gluten free baking flour

1/2 tsp aluminum free baking powder

1/4 tsp Himalayan sea salt

1 tsp cinnamon

1/4 tsp vanilla extract

1 large honey crisp apple, peeled, cored and minced (I used my food processor for this. Alternatively, you could also grate it using a grater. I don’t recommend applesauce, it’s too runny)

  1. Heat a griddle to medium high.
  2. To a large bowl, mix the dry ingredients together.
  3. Add the wet ingredients and mix well, until there are no lumps.
  4. Fold in the minced/grated apple.
  5. Ladle onto the hot griddle and cook each side for about 5 minutes each side, until golden brown. I have found that letting the batter sit for about 5 minutes before ladling into the griddle helps the batter “settle” and it doesn’t spread so thin.

**To make a chia egg use 1 tbsp of chia seeds and 3 tbsp of water. Mix together and let sit for a moment, it will turn gelatinous.

Strawberry Oat Bars

Having nutritious snack options is a must in my house. Though I personally am not a big snacker, my two growing boys ARE. And with the amount of food they can put away in a day, I need to make sure they are making the most of those snacking opportunities. No empty calories here!

This recipe is similar to the raspberry bars but are made slightly different. The addition of the banana in this recipe changes it quite a bit.

I am categorizing this one under snacks and breakfast because they can be either. A nutrient dense breakfast or a nutrient dense snack. With the addition of chia seeds (you can read about why chia seeds are so amazing in this post here), plus the highly antioxidant power of strawberries, fiber from the oatmeal, and no processed sugar these strawberry oat bars are sure to please.

Making the jam:

2 cups frozen strawberries

2 tbsp maple syrup

2 tbsp chia seeds

1 tsp vanilla extract

Making the bars:

2 cups oatmeal (divided)

1 tsp baking powder

2 medium over-ripe bananas, mashed

1/4 cup maple syrup

1 tsp vanilla extract

  1. Make the jam first, because you need it cooled before baking the bars. In a medium sauce pan add the strawberries and maple syrup and heat until the strawberries break down and thicken. Keep stirring occasionally.
  2. Add in the chia seeds and vanilla and cook another 3-5 minutes. Remove from heat and let cool.
  3. You could make this ahead of time, maybe the night before or in the morning before baking the bars in the afternoon/evening.
  4. To make the oat bars put 1 cup of the oats in a food processor and grind into a flour. Pour the oat flour and remaining 1 cup of oats in a mixing bowl and mix in the baking powder.
  5. Add the mashed bananas, syrup and vanilla. Stir until combined.
  6. Transfer 2/3 of the oat mixture into a baking dish and gently press down tightly and evenly. Spread the jam on top. Crumble the remaining oat mixture on top of the jam and press down gently.
  7. Bake at 375 for 25-30 minutes. The top should be a light golden brown. Remove from oven and allow to completely cool before cutting.

These taste great using blueberries, too! Just substitute the frozen strawberries for frozen blueberries when making the jam. Everything else stays the same. You could even use 2 cups of frozen mixed berries, too!