Wednesday, September 30, 2015

Pancake Muffins

Ever since I found this recipe on Pinterest, it’s been my go to breakfast and snack option. It’s that good and easy! I use it so often, it’s magnet clipped to my microwave for quick reference.

I must first give credit to Family Fresh Meals for the original recipe. Corey, this really is a Mom’s dream come true. Even our children get involved making this. My husband likes it, because he’s terrible at making regular pancakes. I am posting this not only to make sure everyone hears about it, but to share my adaptations.

We are a gluten-free family, so I start with Wild Roots’ Gluten Free Ancient Grain Pancake & Waffle Mix we found at Costco. We also use Kirkland’s Organic Maple Syrup found at Costco. Yes, Costco is my go-to place for our groceries. Buying in Bulk is true “family size” for us.

 

INGREDIENTS

2 C. Pancake Mix

2/3 C Milk

2 Eggs

1/2 C Maple Syrup

DIRECTIONS

Preheat oven to 350*. Mix all ingredients in a bowl. Optional add-ins below**.

Scoop Dough (heaping Tbsp) into silicone muffin cups or liners. Makes 24.

Bake 350* for 15 minutes. Cool and eat plain or with syrup/butter/cream cheese.

These can be cooled and put in fridge for 3-4 days, or freeze for a quick grab later. They can be thawed or microwaved.

 

**OPTIONAL ADD-INS – This is my favorite part!

Let the kids help pick their add-ins. You can fill all the muffin cups with the batter and add in these ingredients for a wide variety, or mix one option into the batter before scooping it into cups. The measurements are to mix into the entire batch.

CRANBERRY COCONUT: 1 C Cranberries, 1/4 C Unsweetened Coconut, 1 Tbsp Cinnamon, 1 tsp Vanilla Extract. (Orange zest would be nummy too)

APPLE CINNAMON: 1 Diced Apple, 2 Tbsp Cinnamon. Optional put a caramel square in each.

CORN DOGS: The ancient grain mix with syrup is reminiscent of corn bread. Mix in 1/2 C Corn Kernels, then add a Hot Dog Piece to each cup.

SNIKERDOODLE: 3 Tbsp Cinnamon in batter, sprinkle Cinnamon & Sugar on top.

PORK & CHEESE: 1 C Cooked Bacon Pieces or Ground Sausage, 1/4-1/2 C Shredded Cheese, 1 tsp Salt (opt)

BLUEBERRY CINNAMON: 1 C Fresh or Frozen Blueberries, and optional 1 Tbsp Cinnamon, 1/4 C Shredded Coconut

CHOCOLATE CHIP: 1 C Chocolate Chips, 2 Tsp Vanilla Extract (opt)

BANANA BREAD: 1 Ripe Banana, 1 Tbsp Cinnamon

PUMPKIN RAISIN BREAD:  1/4 C Pumpkin Puree, 3/4 C Raisins, 1 tsp Pumpkin Spice. Don’t forget the cream cheese spread later!

OTHER ADD-INS

*Berries

*Coconut

*Caramel Squares

*Other chips, such as butterscotch, choc mint, white chocolate, etc.

*Venison Sausage

*Dried Fruit

I’ve read others have used Trader Joe’s Pumpkin Pancake Mix and other name brand mixes with great success. If you don’t have pancake mix, you can make your own using this basic recipe:

2 C flour, 4 Tbsp sugar, 2 tsp baking powder, 1 tsp baking soda, 1 tsp salt

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!

 

INGREDIENTS

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

DIRECTIONS

  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

 

DIRECTIONS

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
During Lent, families may give up certain treats or continue their New Year resolution to eat healthy. This incorporates that concept in a meal plan the whole family can enjoy as ours does. I’ll be adding to this as we go along our Lenten journey!
**A Work in Progress!**
 
MARDI GRAS – FAT TUESDAY
Purple-Gold-Green (Gluten Free) Pancakes w Scrambled Eggs
Banana Cinnamon Pancakes w Chicken Apple Sausage
Turkey Breakfast Sausage Patties (& Cheese) w GF Pancake Bun
Muffaletta Sandwiches w Cajun Sweet Potato Fries
Jambalaya or Gumbo (Soup)
Red Bean Chili over rice
Shrimp Creole or Etouffee
King Cake

ASH WEDNESDAY& GOOD FRIDAY
  A day of fasting, include two small meals (snack size) and one larger meal. It's all about portions. Meatless.
*Any Friday meal idea.
Cross Pancakes
Hot Cross Buns
Lentil Soup
Pretzels w Raspberry Honey Mustard Dip
 
FRIDAYS
  Fridays are meatless during Lent.
 
Breakfast
Berry Rice Cereal w Almond Milk
Celery, Nut butter and Raisins
Cinnamon/Sugar Lefse w strawberries 
Egg Bake
Oatmeal w Fruit (Blueberries, Strawberries, Mangoes, Apples, Peaches)
Omelets w veggies
Quiche or Frittata
Quinoa Fruit Salad
Yogurt w Granola
Zucchini Fritters
 
Lunch
Basil Pesto Zoodles (Zucchini Noodles)
Broccoli Cheddar Soup
Cheesy/Alfredo Sauce and Quinoa/Noodles w green onions and peas
Garbanzo Bean Salsa and Guac w Sweet Peppers and Corn Chips 
Grilled Cheese w Tomato Soup
Nut butter & Jelly Sandwiches
Salmon or Tuna Cucumber Cups/Bites
Tuna Hotdish w Carrots & Ranch dip
Tuna Melts w Carrot Sticks
Tuna Cucumber Salad

Supper
Baked Cod w fries/chips and coleslaw
Baked Cod w Asparagus, Cooked Carrots
Coconut Codfish w Stirfry Normandy Vegetables
Fish n Chips
Mahi Mahi (Teriyaki or Roasted Garlic) w Sautéed Summer Squash
Mahi Mahi or Salmon w Slv Almond Green Beans
Salmon Patties w Asparagus and Ratatouille
Shrimp or Tilapia w Pasta
Spaghetti Squash and Marinara
Tortilla Encrusted Tilapia Tacos with corn or salad
Tuna Broccoli Casserole
Zucchini Spaghetti (Zoodles)

HOLY WEEK
 
HOLY THUR: Cinnamon Unleavened Bread
 
HOLY SAT: Cake
 
 GOOD FRI - Above
 
EASTER SUN: Empty Tomb Rolls
 
 
**ENTIRE 7 WEEK LENTEN MEAL PLAN **
 
Each day includes: Breakfast, Lunch, Snack, Dinner. Sundays have a Dessert Listed.  Followed by a basic grocery list.
 
WEEK 1
 
MON
Bacon Wrapped Pineapple
Basil Pesto Zoodles (Zucchini Noodles)
Frozen Grapes
Chicken Stir Fry w Rice
 
Bacon, Pineapple. Basil Pesto Sauce, Zucchini. Grapes. Chicken Tenderloin, Bean Sprouts, Mini Corns, Onion, Rice, Liquid Aminos.
 
TUE
Banana Pancakes (colors) w Scrambled Eggs
Turkey Zucchini Poppers w Guac & Carrots/Jicama
Banana Chips
Hamburgers on lettuce w  Potato Fries & Baked Beans
 
Bananas, Eggs. Ground Turkey, Zucchini, seasonings, coconut oil, premade guacamole, carrots/jicama. banana chips. beef patties, lettuce, must/ket, pickles, Potato Fries, opt baked beans.
 
 ASH WED (No Meat, Fast)
Oatmeal w Froz Fruit
Celery, Nut Butter and Raisins
NONE
Baked Cod w Asparagus, Cooked Carrots
 
Oatmeal, Froz Strawberries. Celery, Nut Butter, Raisins. Cod Fillets, Asparagus, Carrots, Lemon/Tartar Sauce
 
THU
Bacon & Tomato in Lettuce
Deli Roast Beef & Cheese Melts on Corn Cakes
Pears
Grilled Kabobs & Baked Garlic Red Potato Wedges
 
Bacon, Tomatoes, Romaine. Deli Roast Beef, Sharp Cheddar Cheese Slices, Corn Cake Crackers. Pears. Chicken/Beef Cubes, Onions, Sweet Peppers, Baby Red Potatoes
 
FRI/LENT (No Meat)
Apples & Nut Butter
Tuna Hotdish w Carrots & Ranch dip
NONE
Garbanzo Bean Salsa w Corn Chips
 
Apples, Nut Butter. Tuna, Celery, Onion, Cashews, Cream of Onion. Carrots & ranch. Garbanzo beans, tomatoes, avocado, onion, corn, fresh cilantro, w optional corn chips/ rice.
 
SAT
Apple Chicken Sausage w Fruit & GF Cinnamon Toast
Spaghetti Squash w Meatballs & Marinara
Fruit Gelatin
Oven Roasted Turkey w Potatoes & Green Beans
 
Apple Chicken Sausage, Oranges, Opt Toast/butter/cinn. Spaghetti Squash, Premade Meatballs, Marinara. Fruit, Gelatin. Roast a Turkey, Potatoes, Green Beans.
 
SUN (St Valentine 2016)
Scrambled Eggs & Asparagus
Leftovers
Chocolate Berry Date Bites
Chicken & Beef Fondue w salad and rice
Chocolate Fondue w Fruit
 
Eggs, Asparagus. Cashews, Dates, Frz Dried Strawberries, Vanilla. Raw Meat cubes, oil/broth, sauces, salad, rice, cubed fruit, choc.
 
WEEK 2
 
MON
Oatmeal & Froz Blueberries
Venison or Beef Stew
Bacon Wrapped Pineapple
Bologna/Brats w Sauerkraut & Mash Potato
 
Oatmeal, Froz Blueb. Venison/Beef, carrots, onion, potatoes, broth. Bacon, Pineapple. Bologna Ring/Brats, Sauerkraut, Potatoes.
 
TUE
Mini Quiche/Fritatta  w Brkfst Sausage
Salami & Lettuce in Sweet Pepper Sandwiches
Apples & String Cheese
Leftover Turkey Broccoli Casserole
 
Eggs, opt veggies (mushroom, asparagus, onion, spinach, etc), sausage. Deli Salami/Summer Sausage, Sweet Peppers, Lettuce, Spicy Mustard. Apples, String/colby Cheese.
 
WED
Cinn Quinoa
GF Chicken Nuggets w Fruit
Spiced Almonds
Hamburgers on lettuce w Swt Potato Fries, Grn Beans
 
Quinoa, Cinnamon, ghee/butter. GF Chicken Nuggets, canned fruit. Almonds, spices. Beef Patties, must/ket, pickles, lettuce, sweet potatoes, green beans.
 
THU
Celery, Nut Butter and Raisins
Sage Ground Beef w Sautee Red Cabbage/Apple/Onion
Bananas
Orange Pork Chops w Grn Beans & Leftover Cin Quinoa
 
Celery, Nut Butter, raisins. Ground Beef (1pkg), Red Cabbage (1/2head), Apples, Onion, coconut oil. Bananas. Pork Chops, orange marinade, Green Beans.
 
FRI/LENT (No Meat)
Yogurt & Granola
PB & Banana Bites
NONE
Coconut Codfish w Stirfry Normandy Vegetables
 
Yogurt, Granola. Bananas, Nut Butter. Shred Coconut, Almond Flour, Normandy Vegetables, Coconut Oil.
 
SAT
GF Waffles w sausage & fruit
Turkey Zucchini Poppers w Guac & Carrots/Jicama
Leftover Spiced Almonds
Grd Turkey, Mix Veggies & Tatertot Casserole
 
GF Waffles, fruit sauce/jam, whipped cream, sausage.  Grd Turkey, Zucchini, seasonings, coconut oil, premade guacamole, carrots. Grd Turkey, Froz Mix Veggies, Froz Tatertots,  Cream of Mushroom.
 
SUN
Baked Eggs & Smoothie
Leftover Sage Ground Beef w Sautee Red Cabbage
Oranges
Leftover Pork Chops
Chocolate Pudding
 
Baked Eggs, Smoothie ingr. Oranges. Chocolate Pudding, Milk.
 
WEEK 3
 
MON
Zucchini Fritters w Bacon
<
Popcorn
Gyro Salad w Italian Dressing
 
Zucchini, eggs, bacon. Popcorn. Ground Beef (1/2pkg), Gyro Seasonings, Lettuce, olives, banana peppers, feta, grn onion, Italian Dressing
 
TUE
Oatmeal w Apple
Deli Turkey Wraps w Blackberries and Mandarins
Apples & String Cheese
Grd Turkey Sloppy Joe Meat over Coleslaw
 
Oatmeal, Apples. Deli Turkey, Sweet Peppers, Mayo/Must, Lettuce. Apples, cheese. Ground Turkey, tomatoes, tomato paste, green peppers, onion,  seasonings, cabbage/coleslaw.
 
WED
Baked Cinnamon Apples & Bacon
Summer Sausage & Creamy Cucumber Salad
Nut Butter & Banana Bites
Taco Salad (beef)
 
Apples, Bacon. Smr Sausage, cucumbers, onion, mayo. Nut butter, Bananas. Grd Beef (1/2pkg), seasoning, lettuce, tomato, grn onions, olives, cilantro, shred cheese, opt  chips, dressing /salsa.
 
THU
Smoothie
BBQ Pork Tenderloin (slowckr) over Broccoli
Pistachios & Raisins
Spaghetti Squash w Meatballs & Marinara
 
Smoothie ingr. BBQ Sauce, Pork Tenderloin, Broccoli, Shred Cheese. Pistachios, Raisins. Spaghetti Squash, Premade Meatballs, Marinara.
 
FRI/LENT (No Meat)
Quinoa Fruit Salad
Basil Pesto Zoodles (Zucchini Noodles)
NONE
Mahi Mahi or Salmon w Slv Almond Green Beans
 
Quinoa, Berries, Pineapple, Mango, Mint, vinagrette ingr. Basil Pesto, Zucchini. MahiMahi, Slv Almonds, Green Beans, Butter/ghee.
 
SAT
Turkey Sausage Patties w Chesse on GF Pancake Bun
Chicken Lettuce Salad
Oranges
Steak & Broccoli Stirfry over rice
 
Sausage Patties, GF Pancakes, opt sliced cheese. Chicken, Lettuce, dressing. Oranges. Steak/roast, fresh broccoli, grn beans, onion, sweet peppers, cashews,  liquid aminos, coconut oil, rice.
 
SUN
Egg & Spinach Omelets
Pork Tenderloin (slowckr) over Coleslaw
Pistachios & Raisins
Beef Roast w Brussel Sprouts
GF Chocolate Chip Cookies
 
Eggs, Spinach, onion, other (mushrooom?). Pork Tenderloin, Cabbage/coleslaw. Beef Roast/burgers/meatloaf, brussel sprouts.
 
WEEK 4
 
MON
Yogurt & Granola
Leftovers
Dried Mangoes
Venison or Beef Stew
 
Yogurt, Granola. Dried Mangoes. Venison/Beef cubes, carrots, onion, potato, celery.
 
TUE
Oatmeal w Froz Mangoes
Leftovers
Nut Butter & Banana Bites
Grilled Hot Dogs & Corn
 
Oatmeal, frozen Mangoes. Hot Dogs, Corn/veg. Bananas, nut butter.
 
WED
Baked Eggs & Smoothie
Cranberry Chicken Salad w optional gf crackers
Oranges
Slow Cooker Chicken Fajitas in Lettuce Cups
 
THU
Cinnamon Applesauce & Sausage Links
 
String Cheese
Grilled Kabobs w Normandy Vegetables & Potatoes
 
 
FRI/LENT (No Meat)
Cinn Lefse & strawberries
Cheesy Quinoa w gr onion, peas, & opt Tuna
NONE
Baked Cod w fries/chips and coleslaw
 
Cabbage (1/2head)
 
SAT
Egg Bake
<
Popcorn
Bologna/Brats w Sauerkraut & Mash Potato
 
 
SUN
 
Chili w Chef Salad
 
Apple Crisp & Ice Cream
 
 
MON WK5
 
Leftovers
Grapes
Veggie Meatloaf w Mashed Potatoes
 
Ground Beef (1/2pkg), Potatoes (fresh/instant), Carrots, Zucchini, Onion
 
 
TUE
Oatmeal & Froz Blueberries
 
Nut Butter & Banana Bites
Ranch Taco Salad
 
Oatmeal, Froz Blueb, Bananas, Nut Butter, Ground Beef (1/2pkg), Lettuce, Tomato, Grn Onion, Olives, Homemade Ranch
 
WED
Baked Eggs & Smoothie
 
Oranges
 
THU
Applesauce & Bacon
 
Celery, Nut Butter and Raisins
 
 
FRI/LENT (No Meat)
Smoothie
Tuna Cucumber Salad
NONE
Salmon Patties w Asparagus
 
SAT
GF Waffles w Scrambled Eggs
Grill Hamburgers on lettuce w Swt Potato Fries
Popcorn
 
 
GF Waffles, Eggs, Hamburger Patties, ketchup, mustard, pickles, romaine, sweet potatoes
 
SUN
Yogurt & Granola
 
Dried Mangoes
 
WEEK 6
 
MON
Apple Slices w Chicken Sausage
Leftovers
Oranges
 
TUE
Oatmeal w Peaches & Cloves
Tacos in Lettuce Cups
Grapes
Chicken Stir Fry w Rice
 
WED
 
Frozen Banana Pops
 
 
THU (St Patrick 2016)
 
Cucumber Tea Sandwiches OR Irish Stew
Frozen Green Grapes & Gummy Snakes
Shepherd's Pie OR Bangers & Mash
Rainbow Gelatin
 
FRI/LENT (No Meat)
 
Salmon/Tuna Cucumber Bites
NONE
Cheesy Quinoa w gr onion, peas, & opt Tuna
 
SAT
 
Popcorn
 
 
SUN
Apple Slices w Chicken Sausage
Grill Hamburgers on lettuce w Swt Potato Fries
 
Peach Cobbler w Whip Cream
 
 
WEEK 7
 
MON
Bacon & Tomato in Lettuce
Leftovers
Oranges
 
TUE
Oatmeal w Froz Mangoes
 
Nut Butter & Banana Bites
 
WED
Turkey Sausage w Peaches
 
Coconut Water & Fruit Popsicles
 
HOLY THU
 
 
Cinnamon Unleavened Bread & Grapes
Red Gelatin Cups w Banana Slices
 
 
GOOD FRI (No Meat, Fast)
GF Cross Pancakes w sausages
<
NONE
Tilapia w Salad
 
HOLY SAT
 
 
Put Empty Tomb Rolls in oven.
 
 
EASTER SUN
Dyed Eggs w Fruit Cut into Flowers
Empty Tomb Rolls
Veggies & Dip
Ham, Cheddar Potatoes, Strawberry Salad
Rhubarb Crisp & Ice Cream

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