Gluten-Free Pancakes

Whether you choose to eat gluten-free or need to eat gluten-free, your food should taste good. These pancakes are so tasty, you won't feel like you are sacrificing anything. Enjoy!

Ingredients:

• 3/4 cup rice flour
• 1/4  cup tapioca flour
• 1 teaspoon xantham gum
• 1 1/2 cups almond milk 
• 2 eggs
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon organic honey

Directions:

1. In a medium bowl, mix all dry ingredients with a whisk. 
2. Add the milk, eggs, oil and honey. Whisk until well blended. You may need more or less milk to make the batter runny.
3. Pour about 1/3 cup of batter on hot frying pan coated with cooking spray. When bubbles form on the top, flip the pancake. Cook until golden brown on both sides.

Pecan Pumpkin Muffins

Pecan Pumpkin Muffins

Ingredients:

• 1 1/2 cups whole wheat flour
• 3/4 cup coconut sugar
• 2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon each of allspice, ginger and cloves
• 1 cup cooked, mashed pumpkin
• 1/2 cup milk
• 1 small banana
• 1 egg
• 1/2 cup chopped dates
• 1/2 cup chopped pecans

Preheat oven to 375 degrees F. Combine dry ingredients and spices in a medium bowl. In a large bowl, beat pumpkin, milk, banana and egg. Add dry ingredients and mix until just moistened. Fold in dates and pecans. Spoon into paper-lined muffin tins. Bake about 20 minutes or until tops are golden. 

Makes 12 muffins.

Quinoa Breakfast Cereal

Quinoa provides protein, antioxidants and essential vitamins. The protein will keep you feeling full longer than a regular breakfast cereal. This recipe is delightful with any kind of berry, so use what is in season.

Ingredients:

• 1/2 cup quinoa
• 3/4 cup water
• 1 sliced banana
• 1 cup strawberries
• 1/3 cup unsalted raw cashews
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon
• milk (any kind)

In a saucepan, combine quinoa and water. Bring to a boil, then reduce to a simmer. Simmer until all the water is absorbed. Stir maple syrup and cinnamon into quinoa, then add fruit and cashews and mix gently. Top with your favorite kind of milk.

Makes 2 servings.

Power Oatmeal

This recipe provides a great mix of carbohydrates, protein and antioxidants to aid in muscle recovery.

Ingredients:

• 1 cup rolled oats
• 1 cup milk or water
• 1 teaspoon flax seeds
• 1/2 teaspoon pumpkin seeds
• 1/2 teaspoon sunflower seeds
• 1/2 teaspoon seasame seeds
• 1 teaspoon cinnamon
• 1 scoop vanilla protein powder
• 2/3 cup blueberries
• 1 tablespoon walnut pieces

Combine oats, milk, seeds and cinnamon in a saucepan over medium heat. When it reaches the desired consistency, remove from heat and sprinkle protein powder over, then mix in. Top with blueberries and walnuts. 

Serves 1.

Quinoa Berry Breakfast

Quinoa truly deserves its reputation as a super food. This grain-like seed is a great food to include in your diet, especially if you are very active. Quinoa:

• is a complete protein, containing all 9 essential amino acids.
• contains Iron, which is needed to support oxygen transport in your blood.
• contains Lysine, which promote muscle repair.
• contains Riboflavin (vitamin B2), which supports energy metabolism in both your muscles and brain.
• contains Manganese, which is an antioxidant.
• is a great source of fibre.

Ingredients:

• 1 cup apple juice
• 1/2 cup quinoa
• 1/2 cup sliced strawberries
• 1/2 cup blueberries
• 2 tablespoons pecan or walnut pieces
• 1 teaspoon cinnamon

Rinse quinoa thoroughly. Cook quinoa in apple juice for 10 minutes or until liquid is absorbed. Let rest for about 2 minutes, then mix in berries and nuts.

Power Pancakes

Pancakes are delicious, but that sugar crash that follows them is not fun! This recipe packs a lot of protein, keeping you feeling full longer and powering your muscles after a hard work out!

This recipe makes about 3 large pancakes.

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp ground flaxseeds
• 1 scoop vanilla protein powder
• 1/2 tsp cinnamon
• 1 egg
• 1/3 cup dry curd cottage cheese (top the measuring cup off with milk of your choice)

1. Place all ingredients in a blender or food processor. Blend until smooth, at least 2 minutes. If the batter is too thick, add a bit more milk (almond, soy, or cow's milk all work great). Let batter stand for 5 minutes.
2. Coat pan with cooking spray and heat over medium heat. Pour in desired amount of the batter.  Flip the pancake when it starts to bubble. Cook until both sides are golden brown.
3. Repeat step 2 with remaining batter.
4. Top pancakes with your choice of seasonal fruit, nuts, and agave nectar (if desired). 

Berry Muffins

Who doesn't love a berry muffin? No oil or butter in this recipe, and don't worry, you won't miss it.

Ingredients:

• 3/4 cup whole wheat pastry flour
• 3/4 cup whole wheat flour
• 1/2 cup raw cane sugar
• 1/2 teaspoon salt
• 1/4 teaspoon cinnamon
• 3 teaspoons baking powder
• 1 egg
• 1/2 cup applesauce
• 1/2 cup milk (any kind, feel free to use soy or almond milk)
• 1/2 cup berries (any kind, be creative)

Preheat oven to 350 F. Sift together dry ingredients. In a seperate bowl, combine wet ingredients. Make a well in the dry ingredients and add wet ingredients and berries. Mix only to moisten. Pour into paper lined muffin tray. Bake 18 to 20 minutes or until golden brown.

Makes 12 muffins.