Friday, February 27, 2015

Gluten Free Cinnamon Cereal Bars or Granola

Pumpkin seed Currant Rice Cereal Bars - Granola


I really enjoyed trying a new recipe for making rice cereal bars that used almond butter and honey in place of marshmallows and butter. The kids ate them up! We cut them into cubes and made it a Minecraft-inspired afternoon treat.

Choc Almond Butter Krispie Bars

Then attempting to make a second batch, I decided to add some other items from my cupboards. It turned out to be reminiscent of a healthy version of our favorite Cinnamon Chex or Cinnamon Toast Crunch - which we no longer eat. It was so good, I thought it worth the time to share the recipe!

Eat it pressed as bars (perhaps smothered in a thin layer of melted chocolate, or let it crumble and add Almond or Coconut Milk at breakfast or snack time!



Makes a 9x13 pan full

  • 1 cup creamy almond butter*
  • 2/3 cup honey**
  • 2 tsp. vanilla extract
  • 3 cups crispy rice cereal
  • 4 cups rice square cereal
  • 1 cup Pumpkin Seeds (small, organic)
  • 1/2 cup Currants (or raisins)
  • 1 Tbsp Cinnamon


  1. In a pot over medium heat, add almond butter, honey, and vanilla, stirring until the almond butter is melted and fully combined with the honey.
  2. Remove from heat and add the remaining ingredients, stirring well until everything is fully combined.
  3. Pour into prepared 9x13 pan (opt lined with wax paper or foil, or greased) and use a spatula or your hands to distribute the mixture evenly, pressing down firmly to ensure that the mixture is tightly packed.
  4. Place pan into fridge and allow to cool for 30 minutes before cutting into squares/bars. Best kept cold in fridge or it falls apart.

NOTE: If you want this to be a crumbly granola, it can be broken up and put into bowls and cooled instead of into the pan.


* Any nut butter will work. Or use soy nut butter for a nut-free version.
** Sub in brown rice syrup to make these vegan. Maple syrup and agave will not work because they're not thick enough.

Banana Cinnamon Pancakes

Banana Cinnamon Pancakes

We really wanted to try those Banana+Egg only pancakes. Wow, was that a Pinterest Fail for us. They were thin, burning, lacking in flavor, and just NOT a pancake.

Banana Cinnamon Pancakes

So I made a Pinterest "Fix" and added a few typical pancake ingredients to save the batch. Of course they were simply scrumptious, like a piece of flat french toast. mmmmm  While they look like I added blueberries, and that sounds delish, they are actually food coloring purple for a Friday in Lent meal. They are high in protein, but have that fruit base for a complete meal.

Banana Cinnamon Pancakes

INGREDIENTS (serves 6-8)

5 Ripe Bananas

6 Eggs

2 tsp Cinnamon

1 Tbsp Sugar (optional or substitute)

1 tsp Baking Soda

1/3 C Gluten Free Flour (Namaste)

1/4 C Almond Milk



Mix in Blender or Food Processor. Ladle onto lightly greased (coconut oil), non-stick skillet. Cook first side until bubbles appear on top. Flip and cook 1-2 more minutes.

Serve with Pure Maple Syrup or other favorite topping!


Banana Cinnamon Pancakes

Monday, February 16, 2015

Meal Plans for Lent

Meal Plans for Lent 2015
This week begins Lent for 2015. With our new approach to eating, sticking with whole foods and clean eating, I needed to continue my stringent meal planning. This menu does include dairy, legumes and gluten free grains as we've been okay adding them back into our diet after our Whole30Fridays are meatless during Lent. I divided this up by meal time instead of days to make it easier to swap meals if the mood strikes! SO just print it out and cross it off as you make it.  :-)

Adding one week at a time as I get it planned!

*Wed is Ash Wednesday, and Sun we are hosting a birthday party.
MON Berries & Rice Cereal w Almond Milk
TUE Vans GF Waffles w Chicken Apple Sausage
WED Quinoa Fruit Salad
THU Bacon Wrapped Pineapple
FRI Zucchini Fritters
SAT Turkey Breakfast Sausage Patties & Cheese w Pancake Bun
SUN Oatmeal & Fruit

MON Warm Summer Sausage on Bell Pepper w Cheese and Pickles
TUE Oriental Beef Casserole w Snap Peas
WED Nut Butter and Jelly Sandwiches w Carrot Sticks (or Tuna Melts)
THU Venison Bologna (or Polish Sausage/Brats), Green Beans and Potatoes
FRI Salmon Patties and Cooked Carrots
SAT Orange Chicken Tenders and Rice
SUN Leftovers

MON Roasted Turkey, Green Beans and Mashed Potatoes
TUE Slow cooker Beef Stew
WED Tortilla Encrusted Tilapia Tacos with corn or Salad
THU Slow cooker Chicken Fajitas (served in lettuce)
FRI Tuna Broccoli Casserole
SAT Chipotle Salad
SUN Party Slow cooker Turkey Chili w Beans and Corn Chips

PARTY Coconut Pound Cakes w Fruit and Whipped Cream, Sparkling Water, Juice/Punch and Coffee
Strawberry Date Bites
Coconut Water Popsicles
Deli Meat, String Cheese & Apples
Trail Mix

MON Apples and Nut Butter
TUE Peaches and Turkey Breakfast Sausage
WED GF Oatmeal mixed w pureed peaches seasoned with cloves
THU Yogurt w GF Cinnamon Granola
FRI Banana Cinnamon Pancakes w Clementines
SAT Baked Cinnamon Apples w Bacon Pieces
SUN Spinach Smoothies

MON Summer Sausage w Creamy Cucumber Salad
TUE Turkey Zucchini Poppers w Sweet Peppers/Jicama and Guacamole
WED Bell Pepper Sandwiches w Salami, Cheese & Deli Mustard, Salt & Pepper Chips
THU BLT Lettuce Wraps and String Cheese
FRI Cheesy Quinoa w peas and green onions (Opt add Shrimp or Tuna)
SAT Chipotle Salad
SUN  Chicken/Turkey breast w veggies

MON Burgers and Sweet Potato Fries
TUE Chicken Stir Fry w Rice
WED Venison Bologna, Potatoes and Sauerkraut
THU Spaghetti Squash and Meatballs w Tomato Basil Sauce
FRI Mahi Mahi w Green Beans and Slivered Almonds
SAT Slow cooker Wild Rice Brats w asparagus, onion and roasted red potatoes
SUN Gyro Salad w Italian Dressing

Chocolate Berry Date Bites
Coconut or Almond Milk Ice Cream
Celery with Nut butter and Currants/Raisins
Spiced Almonds

Orange Pork Chops w Green Beans and Cinnamon Quinoa
Homemade Date Licorice


*Tues is St. Patrick's Day!
TUE  Green Smoothies

TUE Cucumber Sandwiches (shaped like shamrocks)

TUE Irish Stew, Shepherds Pie, or Bangers & Mash

Frozen Grapes
St. Patricks Snacks - Irish Kisses, Gummy Snakes, Rainbow Gelatin Salad


*Holy Week includes Good Friday Fast and Easter Sunday meal!

Wednesday, February 4, 2015

Whole Family Whole30 - THE TRANSITION


These 12 days include a cycle of one day adding an old food group followed by two days of eating clean foods to look for a reaction. Sugars can be added during this time if desired, or you can use a three day phase to try it out separately. [Whole30 Official Recommendations]

This is our current plan for reintroducing some of those previously "forbidden" foods. While they may not be included as a regular part of our meal plans, we would like to use the opportunity to see who in our family has sensitivities that were subtly apparent before our Whole30.

*Adding Dairy/Cheese/Yogurt

Wk5 Transition Day 1
B: Greek Yogurt w Berries
L: Cheddar Chicken & Broccoli
Snack: Ice Cream
S: Baked/Fried Chicken w Potatoes, Carrots and Salad (w cheese and ranch)

Wk5 Transition Day 2
B: Turkey Breakfast Sausage w Clementines

L: Summer Sausage w Cucumber Salad

Snack: Jicama, Cucumbers and Guac
S: Ginger Mango Chicken Drummies
w mashed Sweet Potatoes (ghee, cinn & sweetener)

Wk5 Transition Day 3
B: Zucchini Fritters w Banana
L: Sage Beef w Red Apple Cabbage Sautee

Snack: Apples and Almond Butter
S: Chipotles Chicken Burrito/Salad Bowl

* Adding Non-gluten Grains (quinoa and rice)

Wk5 Transition Day 4
B: Hot Cinnamon Apple Quinoa (or GF Oats)
L: Udis GF Bread w Almond Butter & Jam
Snack: Rice Cereal Snack Mix
S: Orange Chicken w Rice

Wk5 Transition Day 5
B: Cold Rice Cereal w Raisins, Slivered Almonds, and Freeze Dried Berries
Freeze Dried Berries - Raisins - Coconut - Rice Cereal w Almond Milk
L: Burger Wraps w Potato Fries & Salad
Snack: Spinach Brownies and Ice Cream *definitely use cocoa instead of carob!
S: Salmon and Asparagus

Wk6 Transition Day 6
B: Sweet Potato Waffle Bun w BLT
L: Chicken Soup

Snack: Strawberries w Coconut Whip Cream

Strawberries and Choc Coconut Whip Cream
S: Veggie Meatloaf w Roasted Cauliflower

*Adding Legumes (Peanuts, Beans)

Wk6 Transition Day 7

B: Peanut Butter & Jam with Apples/Celery

L: Grilled Chicken w Zucc-Pea-Mint Soup

Snack: Trail Mix (peanuts, dried fruit, coconut)

S: Turkey Chili w Beans

Wk6 Transition Day 8

B: Fruited Quinoa Salad

L: Chicken Salad w Grapes

Snack: Celery and Almond Butter

S: Wild Rice Brats w Asparagus and Onion

Wk6 Transition Day 9

B: Banana Pancakes w Pure Maple Syrup

L: Chicken w Curried Cabbage Salad

Snack: Peaches

S: Roasted Turkey w Potatoes and Green Beans

*Adding Gluten Grains (wheat, barley, rye)
(or try Corn if staying Gluten Free)

Wk6 Transition Day 10 (Valentine’s Day)
B: Pancakes or Muffins w Eggs/Bacon
L: Polish Mistakes on Rye Bread
Snack: Strawberry Coconut Macaroons & Date Twizzlers
S: Meat Fondue and sauce w Veggies and Dip, w Rice
D: Fruit and Cake w Chocolate Fondue

Wk6 Transition Day 11
B: Cold Rice Cereal w fruit and milk

L: Grilled Chicken w Sauteed Broccoli, Carrots & Red Onion

Snack: Quinoa Fruit Salad

S: Beef or Venision Stew

Wk6 Transition Day 12 (Corn Test)
B: Corn Cereal w Bananas and Milk
L: Tortilla Encrusted Tilapia Tacos
Snack: Popcorn
(or "Pop-iflower: Cauliflower warmed with Coconut Butter & Salt)

S: Slowcooker Chicken Fajitas


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