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

Wednesday, February 4, 2015

Whole Family Whole30 - THE TRANSITION

REINTRODUCING FOODS

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
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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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