Breakfast

Breakfast

Breakfast, Recipes, Vegan, Vegetarian

Chocolate Cake Batter Overnight Oats

I love overnight oats. I love how chewy the oats get. The texture is reminiscent of soggy cereal once it has sat in milk for some time. I have realized that some people may not love the texture as much as I do, so I wanted to give my readers another option for eating overnight oats.

I made 2 identical batches of overnight oats but blended one until smooth before refrigerating. I did a taste/texture test the next morning and loved both! The blended oats might as well be called oatmeal without the oats. It was creamy and smooth, and tasted like chocolate cake batter! I really liked both versions, but favor the classic unblended overnight oats because it is chewy and makes me slow down while eating.

Do a taste/texture test and see which way you like your oats!

 

Chocolate Cake Batter Overnight Oats
Serves 1

1/4 cup whole rolled oats
1/4 cup almond milk (or milk of choice)
1/2 ripe banana
1/2 Tbsp chia seeds
1/2 Tbsp unsweetened cocoa powder
1/2 Tbsp maple syrup (or honey)
1/4 tsp cinnamon
1/4 tsp pure vanilla extract

Combine all ingredients in a glass jar or container and refrigerate overnight.

The Rabbit Food Pyramid Breakdown
Produce: banana
Whole Grain: whole rolled oats
Protein: almond milk
Plant Based Fat: chia seeds

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Breakfast, Recipes, Vegetarian

Sophisticated PB&J

Happy National Peanut Butter & Jelly Day!!!

PB&J is not just for kids… In honor of National Peanut Butter & Jelly Day, I had to make something special for the occasion.
A sophisticated take (and twist!) on the traditional PB&J Sandwich: Whole-wheat honey peanut butter pancakes with berry compote.
I am allergic to berries, so I made this batch for my sister, and used cherries for my “jelly!”

Sophisticated PB&J Pancakes
Serves 1

1/4 cup Kodiak whole-wheat oat and honey flapjack mix
1/4 cup water
1 Tbsp peanut butter
1 cup frozen berries

Cook the berries on the stove over medium heat for about 10 minutes, stirring frequently. In a separate bowl, mix the pancake mix, water, and peanut butter together. Lightly coat a pan with non-stick cooking spray. Pour batter into 4 inch circles and flip once they start to bubble. Place the peanut butter pancakes on a plate and drizzle with berry “jelly” compote. Enjoy warm.
Note: I noticed that the pancakes cooked faster with the addition of peanut butter, so make sure to watch them closely as they cook.
If you use regular whole wheat pancake mix, add 1 tsp of honey to sweeten up your batter.

The Rabbit Food Pyramid Breakdown
Produce: berries
Whole Grain: whole-wheat pancake mix
Protein: enjoy with a chilled class of milk!
Plant Based Fat: peanut butter

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Breakfast, Recipes, Vegan, Vegetarian

Maple Quinoa Cereal

Have you ever had a bowl of store-bought cereal in the morning and heard your stomach growl an hour later? That is because your cereal is probably low in protein, fiber, and overall nutrition. Most breakfast cereals are high in simple carbohydrates, fats, and loaded with added sugar. Even if you look at the nutrition label of a “healthy” cereal, you may be surprised to find that there is nothing healthy about it.

The complex super grain quinoa (pronounced keen-wa) is considered a complete protein, which is an outstanding source of essential amino acids. The fiber and slow-releasing carbs in quinoa will keep your stomach feeling feel, and your blood sugar stable so you won’t get that usual after cereal crash. Chia seeds add a dose of omega-3 and are loaded with both soluble and insoluble fiber.


Maple Quinoa Cereal
Makes 3 servings (1/2 cup each)

1 1/2 cups cooked quinoa
1 Tbsp chia seeds
2 Tbsp pure maple syrup
3/4 tsp cinnamon
1 tsp vanilla


Preheat oven to 375 degrees. In a large bowl, combine all ingredients and mix together. Line a baking sheet with parchment paper (do not use wax paper. Trust me, I tried it and it failed!) and pour the batter onto the paper. Flatten smooth with a spatula until batter is a thin sheet (about ¼ inch thick). Bake for 25 minutes, flip (it’s ok if the sheet of quinoa breaks into smaller pieces at this time), and bake for 25 more minutes (about 50 total) to ensure that both sides are baked evenly. Remove from oven when cereal is slightly golden brown. Allow cereal to cool, and then break into small cereal sized flakes. Enjoy with almond milk and fresh berries or fruit!

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Breakfast, Recipes, Vegetarian

Protein Pancakes

These are not your ordinary pancakes, these are Protein Pancakes!
We all have big tubs of protein powder laying around the kitchen don’t we?
You know the story… You get on a health kick, start drinking protein shakes after workouts, and then a week later put the jar in the back in the pantry. Let’s be real, no one can live on protein shakes, they get old fast. I for one would rather eat my calories than drink them anyway.

So how do you put that protein powder to good use? You turn it into warm fluffy pancakes with a purpose!

Kiss the Bisquick goodbye. I promise you won’t even miss it!

Hemp Prtein Pancakes

Protein Pancakes
Recipe By TIU
Makes 1 serving of 4, four-inch pancakes, or one large pancake

Batter:
1 scoop protein powder – any kind or flavor (I used hemp protein powder, hence the green color)
1 Tbsp ground flaxseed (optional for an added nutritional boost)
2 Tbsp almond milk
1/4 cup egg whites
1/2 banana – mashed
1 tsp cinnamon
1/2 tsp pure vanilla extract (if your protein powder is plain)

Toppings:
1 Tbsp sliced almonds or almond butter
1 Tbsp low sugar syrup

In a small bowl, mash half of a ripe banana and set aside. In another bowl, combine one scoop (or one serving listed on packaging) of protein powder, ground flaxseed, almond milk, egg whites, and cinnamon. Add the mashed banana and stir all ingredients together until smooth batter is created. If using a unflavored protein powder, pure vanilla extract can be added into the batter. Lightly coat a pan with nonstick cooking spray, and place on stove over medium heat. Pour the batter into 4 inch circles (or one gigantic pancake!). Flip pancakes once they start to bubble. Top with sliced almonds or almond butter and low sugar syrup.

The Rabbit Food Pyramid Breakdown
Produce: banana
Whole Grain: no grains for this one! Keeping it simple and low carb
Protein: protein powder
Plant Based Fat: ground flaxseed and sliced almonds

If you’re interested in Hemp Protein Powder, I used Nutiva Hemp Protein Powder + Fiber. This particular powder is unsweetened and unflavored and has an earthy taste to it. It can be found at Whole Foods or your local health food store.

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Breakfast, Lunch, Recipes, Vegetarian

Cinnamon Apple Pie Quinoa Parfait

This recipe is quick, filling, and packed with protein.
I love making parfaits in glass jars so I can put a few together on a weekend or at night and store them in the fridge for days where I don’t have time to cook. It’s easy to grab in the morning, and can be stored in the refrigerator at the office for a healthy lunch. I love to have a couple of these ready and waiting for me at home after a workout because that is usually when I am starving, and don’t want to deal with cooking.

The combination of decadent flavors will make you feel like you’re cheating, but is packed with super foods.
Apples are a great source of fiber to help keep your tummy feel full, while the complex super grain quinoa is an outstanding source of protein and contains essential amino acids. The walnuts are high in polyunsaturated fatty acids and heart healthy Omega-3s, and as if this snack couldn’t get any better, it’s layered with thick, creamy protein-rich Greek yogurt, which is low in carbs and sugar and contains around 15g of protein per cup!
Talk about healthy, right? Not to mention, yummy!

Cinnamon Apple Pie Quinoa Parfait
Serves 1 

1 small apple (around 160g) – I used a gala apple
6oz or a single serve cup of plain nonfat Greek yogurt
1/2 cup cooked chilled quinoa
2 Tbsp walnuts
1/4 tsp cinnamon

Cook quinoa and refrigerate beforehand. I like to make a large batch of quinoa for the week and keep it in the fridge for quick meals.
Chop up the apple into small chunks. Place apple chunks in a microwave safe bowl, and sprinkle with cinnamon. Cover with saran wrap and microwave for 1-1.5 minutes until apple becomes soft. Stir and set aside.
If you don’t like the tartness of Greek yogurt, you can mix a 1/2 tsp of pure vanilla extract and natural sweetener such as stevia to give more flavor.
In a glass jar, layer half of the yogurt along the bottom, followed by half of the quinoa, walnuts, and apple mixture. Repeat layers to create a parfait and store in the refrigerator or eat right away.

The Rabbit Food Pyramid Breakdown
Produce: apple
Whole Grain: quinoa
Protein: Greek yogurt
Plant Based Fat: walnuts

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