Tag Archives: gluten free

Banana Walnut Breakfast Bars

Some mornings we need a grab-and-go breakfast. These breakfast bars are high in protein and contain fruit and healthy carbohydrates. Depending on the size you make them, you can have one or two for breakfast or a snack later in the day. Couple the bar with a piece of fruit if you are on the go or Greek yogurt if you have time to sit down.

HINT: If you do have time to sit down…eat them warm with a little Berry Chia Jam on top!

Base Recipe:

3 RIPE Bananas

2 Cups Dried Oats

1/2 Cup Ground Flaxseed Meal

1/4 Cup Walnut Butter (I used Artisana Organics)

1/4 Cup Diced Walnuts

1 TSP Almond Flavoring

Variations:

Use any combination of nuts/nut butter (Artisana has Cashew, Pecan, Almond)

Replace Almond Flavoring with 1 TBSP Vanilla Protein Powder (Gluten Free)

Add 1/4 cup dried fruit

HINT: I love a little extra nut butter … the SQUEEZE PACKS (pictured) are a great way to add more protein to the bar. I like to cut the bar in half and make it a nut butter sandwich.

Instructions:

Preheat oven to 350°
Combine wet ingredients in a stand up mixer
Fold in dry ingredients
Pace on an UN-greased cookie sheet and cook for 12-20 minutes depending on size of bar…check halfway through as each oven temperature is a bit different!

HINT: The size of the bar is up to you. I often take a serving spoon and to scoop batter out of the mixing bowl and use another spoon to slide batter onto the baking sheet. You could use tablespoons, soupspoons, or teaspoons…you pick the size!

Enjoy this YOGALEAN start to your day. Ingredients you can pronounce, high protein and high fiber to keep you satiated, and very few preservatives!

Read my blog, Healthy Recipe Variations, and check out my Facebook Page (HealthyRecipeVariations) for more Gluten Free recipes…with variations – Rene’ MacVay.

Gluten Free Pancakes

I was searching for gluten free pancake recipes and came up with several simple recipes each featuring eggs and bananas. I decided to make a version based upon the several recipes I read.

Base Ingredients:

2 to 3 RIPE bananas (depending on size)

2 Eggs

¼ TSP Baking Powder

1 TSP Cinnamon

Walnut Oil … or Oil of your choice (for the pan)

Variations to add to the batter:

Add ¼ Cup Diced Dried Fruit

Add ¼ Cup Flax Seed Meal

Add ¼ Cup Dried Oats

Instructions:

Whisk together the eggs, cinnamon, and baking powder
Add the bananas and mash with a fork to incorporate
Warm a pan to medium high heat with 2 TBSP Oil
Add a soup ladle full of batter to the pan…3 fit in my pan
Flip when bubbles form in the center (about 3 minutes on each side)
Use spatula to flatten when you flip so center is cooked evenly
Serve and enjoy!

Toppings:

Honey and Powdered Sugar or Coconut Flakes

(Pea)Nut butter and Chia Jam (I used World of Chia Premium Raspberry and Blackberry Fruit Spread today)

Chia Jam, Fruit, and Nuts

NOTHING…eat warm…fresh from the pan to appreciate the banana flavor!

1 TBSP Nutella and chopped dates

Pairings:

A side of fruit

A cup of coffee or tea

This simple breakfast can be made, eaten, and cleaned up in 15 minutes or less! This high protein and high fiber YogaLean breakfast is a great way to start the day! This recipe and more Gluten Free recipes with customizable options are available on my blog HealthyRecipeVariateions.

Breakfast is my favorite meal. I love to start the day feeling satiated and energized. Each day I have a mug of hot water and lemon as I do a few things around the house and catch up on the news online. Weekday mornings are my time to get situated before the hustle and bustle of the workday begins.

In the four years since I have been gluten free, I have noticed a tremendous amount of choices that have entered the marketplace. Enjoying one of my favorite breakfasts is possible once again.

I enjoy making EXTRA FRENCH TOAST, as I believe it tastes good warm or cold. It can be a great grab and go snack when not being consumed as a proper, sit-at-the table breakfast! This recipe was for 2 meals…serving of 2 slices a person.

Base Ingredients/Variations:

Gluten Free Bread (I suggest Food for Life or Three Bakers)

Honey or Chia Jam or Agave as a Syrup

2 Eggs

1/2 cup Almond Milk (or Vanilla Almond Milk for a sweeter flavor)

1 TBSP Butter

Walnuts or Pecans (handful)

Optional:

Bananas, Fresh Berries, or Powdered Sugar as a Topping

Substitute any variety of Milk

Cinnamon – as a topping or incorporated into the egg/milk mixture

Instructions:

Combine the egg and milk in a flat bottom container
Place the slices of bread in the liquid
Turn after 5 minutes or so
Melt the butter in a frying pan
Add the bread and cook…Press a spatula on the bread to flatten it down to ensure it cooks thoroughly – about 5 minutes each side
The extra “egg” mixture can be cooked to have a small amount of “eggs” on the side.

Serve or store for later.

Serving Suggestions:

Eat plain…have a side of fruit on the side and a cup of coffee or tea

Topping Options: Honey or Agave and Powdered Sugar (and/or add fruit like berries or bananas), Homemade Chia Jam/Jelly (store bought jam/jelly), Homemade NUT butter (or store bought), or maple syrup/syrup of your choice. Sprinkling nuts on the dish to top it all off is another option!

Yes, there are too many options…that is the beauty of the dish. The key is to make a healthy choice. The French Toast is YogaLean and a healthy start to your day, or healthy snack, unless your toppings make it a dessert and not a breakfast!

Enjoy Starting Your Day off the Yoga Lean way…the Healthy Way. Read more on my blog HealthyRecipeVariations – Rene’ MacVay.

Three Vegetable Lentil Pasta

I decided to try a new Gluten Free Lentil Pasta made by Tolerant (http://www.tolerantfoods.com/). As someone with an Art History background, I like to find ways to make my food look good. Since it has been proven that we first eat with our eyes, I try to choose colors that go together, balance nutrients, and find an appealing flavor profile. The first look entices us to try the food. The taste and texture get us to continue eating!

Base Ingredients:

Black-eyed Peas

Kohlrabi

Red Onion

Garlic

Cauliflower

Oil

Vegetable broth

Unsalted butter

Lemon juice

Black-eyed peas are low in calories and high in fiber. They are a source of protein for vegetarians and contain potassium, zinc, and iron.

Kohlrabi is low in calories and high in dietary fiber like black-eyed peas. It is a rich source of vitamin C and B complex vitamins. It is a good source of calcium, potassium, and iron.

Substitutions:

Shallots for onion and garlic

Vidalia onion for sweet flavor

Black beans or chickpeas for black-eyed peas

Chicken or beef broth for vegetable broth

Instructions:

Cut ½ a red onion into small pieces

Dice 4-6 cloves of garlic (depending on size)

Trim the leaves off the kohlrabi and save for another recipe. Remove the outer skin of the kohlrabi and dice into small pieces (just a bit larger than your pieces of onion).

Cut a cup of cauliflower florets into small pieces

Sautee vegetables in 1 tbsp of oil (I used walnut oil) and 1 cup of vegetable broth until tender.

Add 1 cup of black-eyed peas (drain and rinse beans from a can OR use beans you have rehydrated already).

In a separate pot bring 6 cups of water to a boil. Add 2 cups of uncooked pasta and stir from time to time to check for doneness. Cook about 5 minutes, removing the pasta when it is just a bit al dente.

Reserve 1 cup of the pasta water

Drain the pasta and add to the pan with the vegetables. Add 1 TBSP unsalted butter, 2 TBSP lemon juice (fresh squeezed is ideal), and some of the reserved pasta water. Add the pasta water ¼ cup at a time. Use it only to integrate the dish. You may not need to use it all! You are coating the pasta, not creating a sauce.

Serve: As a side dish to accompany a sandwich or animal protein. Sprinkle with feta or parmesan if you wish to add a salty/creamy taste. Sprinkle with sesame seeds if you wish for a bit of a crunch.

Cooking Time: From set up to clean up 30-45 minutes

Read more recipes on my blog, Healthy Recipe Variations!

Rene’ MacVay