EASY Four Ingredient Pancakes with Smashed Raspberry Compote

EASY 4 Ingredient Pancakes with Smashed Raspberry Compote

1 tbsp. almond flour

1 ripe banana, mashed

1 egg

1 tbsp. peanut butter, room temperature

½ cup fresh or frozen raspberries

2 tbsp. water

1 tsp. lemon zest (optional)

Pancakes

Fiercely whisk the egg, almond flour, mashed banana and peanut butter until it creates a batter. Let rest 5 minutes. While resting, heat a pan over medium heat and spray with cooking spray. Use a tablespoon to ladle the batter into the pan. Cook until bubbles start to form and then flip.

Compote

Heat a small pot over high heat and add the raspberries and the water. Bring them to a simmer, then turn the heat to low. Mash the raspberries with a fork and cook until they are soft and falling apart.  Pour over pancakes and top with lemon zest.

Serves 1.

Paleo Oatmeal Peanut Butter Raisin Cookies

I made these cookies last night based on what I had in the cupboards. They are too good not to share! Enjoy as a healthy treat :) Gluten Free Dairy Free Refined Sugar Free Deliciousness! 

Ingredients:

1 cup oats

1 tbsp plus 1 tsp butter alternative (I like MELT organic spread made from virgin coconut oil)

½ cup coconut palm sugar

scant ½ tsp baking soda

2 tbsp chopped nuts, seeds or chocolate chips

2 tbsp raisins

1/3 tsp vanilla

1/3 cup peanut butter

¾ of a whisked egg

Preheat oven to 350°F. Combine sugar and butter until creamy. Add peanut butter, egg mixture vanilla and baking soda and mix well. Fold in oats, nuts and raisins until combined. Place tablespoon of dough on a rubber baking sheet or aluminum foil lined pan sprayed with cooking spray. Bake 12 minutes. Let cool for 5 minutes. Makes one dozen cookies.

Easy Salt & Vinegar Roasted Chickpeas

Easy Salt & Vinegar Roasted Chickpeas Adapted from Oh She Glows

Ingredients:

• 2 cups canned chickpeas
• 3-4 cups white vinegar
• 1 tsp sea salt
• 2 tsp extra virgin olive oil

Directions

Line a baking sheet with foil or parchment paper.

Take chickpeas and vinegar and place in a medium sized pot. Add a dash of sea salt. Bring to a boil and then remove from heat. Let sit in pot for 30 minutes.

Preheat oven to 425F.

Carefully drain chickpeas. Place on lined baking sheet and drizzle with olive oil and sea salt. Massage with fingers until fully coated.

Roast for 35-45 minutes, flipping once half way through. Keep a careful eye on chickpeas after 35 minutes to prevent burning.

Energize Me Fruit Dip

Energize Me Fruit DipAdapted from Oh She Glows Makes roughly 3/4 cup

Ingredients

•  2 frozen bananas (if serving immediately, if not, use room temp)
• 3-4 tablespoons of milk
• 1 heaping tablespoon nut butter
• 1 tablespoon chia seeds

Directions

Throw ingredients into a food processor or blender, and process until smooth. You may need to stop several times to stir. Store in fridge. Serve with sliced fruit or crackers.

Amazing Protein Bites

Amazing Protein BitesAdapted from Fitnessista Makes 12-16 bites

Ingredients

• 6 tbsp vanilla or chocolate protein powder of choice
• 6 tbsp of almond butter
• 6 tbsp shredded unsweetened coconut
• 6 tbsp chia seeds
• 3 tbsp pure maple syrup or sweetener of choice (brown rice syrup, honey, coconut sugar)
• pinch of sea salt and cinnamon

Directions

1. In a small food processor, add the protein powder, almond butter, coconut and pulse until the ingredients are well incorporated
2. Add the cinnamon, sea salt, sweetener and chia seeds. Pulse again. The mixture will start to clump together.
3. Add in extra mix-ins if you like: 1 square of extra dark chocolate (break it apart with your hands), dried fruit, slivered almonds, flax seeds. Pulse together one more time to finely chop.
4. Roll mixture into small balls with your hands. Store in fridge for 3-4 days.

Roasted Root Vegetables

Roasted Root Vegetables Ingredients:

• 3-4 tbsp. coconut oil
• 2 tbsp. fresh oregano (chopped)
• 4 medium sweet potatoes, peeled, halved lengthwise, then cut crosswise into 1 1/4 to 1 1/2 inch pieces
• 1 pound carrots, peeled, cut into 3/4 inch thick rounds (about 4 cups)
• 1 pound parsnips, peeled, cut into 3/4 inch thick rounds (about 4 cups)
• 2 medium red onions (about 1 pound), peeled, and cut into 1/2 inch thick wedges
• Sea salt and ground pepper to taste

Directions:

Preheat oven to 425ºF.

Stir the oil and oregano in a large bowl.

Add yams, carrots, parsnips, and onions and toss to coat. Sprinkle vegetables generously with sea salt and pepper and divide between prepared baking sheets. Roast veggies until tender and brown in spots, turning occasionally, for about 50 minutes.

This dish can be made up to 4 hours ahead. Let it stand at room temperature. If desired, re-warm in 350ºF oven for about 15 minutes, or serve at room temperature.

Courtesy Institute for Integrative Nutrition

Jenn's Summer Four Bean Salad

Jenn's Summer Four Bean Salad Prep Time:10 minutes Cook time: None!

Ingredients:

• 1 can Goya Butter Beans (drained and rinsed)
• 1 can Goya Garbanzo Beans (drained and rinsed)
• 1 can Goya Cannelloni Beans (drained and rinsed)
• ½ lb Green Beans
• 1 carrot (shaved or julienned)
• ¼ cup Fresh Basil (chopped)
• ¼ cup balsamic vinegar
• ½ cup extra virgin olive oil
• 1 clove garlic (smashed)
• ¼ teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper

Directions:

1. Steam green beans to "al dente", drain, and pour over ice bath to cool them off.
2. In a small bowl with a lid, combine balsamic vinegar, E.V.O.O., garlic, salt, and pepper. Cover, shake and set aside.
3. Drain cooled green beans, cut them into 1" pieces and place in large bowl.
4. Add canned beans, carrots and basil to green beans. Pour dressing over salad, mix and enjoy!

Easy Slow Cooker Vegetarian Cashew Chili

Easy Slow Cooker Vegetarian Cashew Chili Ingredients: 5 servings 1 onion, diced 2 cloves garlic, minced 1 pepper, chopped ( I love the yellow and orange ones) 2 carrots, chopped 1/2 cup corn 1/2 cup celery, chopped 3 jalapeños, chopped (for more heat leave the seeds and membrane, for less take them out) 1 zucchini, diced 1 can kidney beans thoroughly rinsed 1 can black beans thoroughly rinsed 2 15 ounce cans diced tomatoes (I like the Muir Glen Fire Roasted Tomatoes) 1/2 cup water or vegetable stock 1 1/2 tbsp chili powder 1 tsp cumin 1 bay leaf 2 Tbsp red wine vinegar salt and pepper to taste 1/2 cup cashews

Directions: Combine all ingredients except for cashews in a crock pot. Cover and cook on low for 6-8 hours. Stir in cashews prior to serving.

Walnut Oatmeal Date Balls

Walnut Oatmeal Date BallsAdapted from PB Fingers Makes 12 balls Ingredients

• 6 Medjool dates, pitted
• 1/3 cup old fashioned oats
• 1/2 cup raw walnuts

Directions

1. Place all ingredients into a food processor and pulse until everything is blended and a thick batter forms.
2. Roll batter into balls and refrigerate until ready to eat.

2 Grain Energy Bars

2 Grain Energy Bars Ingredients (serves 12) 3/4 cup rolled oats, uncooked 3/4 cup quinoa, uncooked 2 bananas, peeled and sliced into thin discs 1/2 cup agave nectar 2 tbsp cocoa powder 1/2 tsp vanilla extract 1 tsp cinnamon powder 1 tsp salt 4 cups water 2 tbsp coconut oil

Directions: Add all ingredients except for the coconut oil in a saucepan and stir to combine. Bring mixture up to a simmer and cover for 20-25 minutes until it reaches the consistency of a thick batter. Stir occasionally. In the meantime, preheat your oven to 350 degrees. Melt the coconut oil by microwaving for 20 seconds and use half to coat the bottom of a 9" by 6" non-stick baking pan. Once your mixture has finished simmering and formed a batter, add the batter to the baking pan and smooth the top with a spatula. Coat the top of the mixture with the remaining coconut oil. Bake for 1 hour. Let cool completely then slice into 12 bars. Store in the refrigerator.

Slow Cooker Chicken with Sweet Potatoes and Carrots

Slow Cooker Chicken with Sweet Potatoes and Carrots Ingredients: 4 servings 2 large sweet potatoes, cut into thick pieces 4 large carrots, chopped into large pieces 2 onions, chopped 2 cloves garlic, minced 4 chicken breasts 1 32oz box reduced sodium chicken broth 1 tbsp. chili paste 1 tbsp. soy sauce 1 tsp. curry powder (optional)

Directions: Combine chicken broth, chili paste, soy sauce and curry powder in the bottom of a crock pot. Add vegetables and chicken. Cook on low 6 - 8 hours until chicken is fork tender.

Oatie Bites

Oatie Bites Adapted from Heather Eats Almond Butter Makes 12-15 bites

Ingredients

• 1 cup rolled oats.
• 1/2 cup nut butter
• 1/4 cup maple syrup
• 1/2 cup unsweetened shredded coconut
• 1/2 cup chopped nuts
• 1/2 cup mix-ins: chocolate/carob chips, dried fruit
• 3 tbsp chia seeds or flax seeds
• 1 tsp vanilla
• 1 tsp cinnamon
• 1/4 tsp salt

Directions

Preheat oven to 325°.

Combine all ingredients and refrigerate for 15 minutes.

Scoop a tbsp amount of dough onto parchment or cookie sheet lined with foil or cooking spray.

Bake 10-12 minutes.

Allow to cool on cooling rack.

Cool Cucumber and Avocado Soup

Cool Cucumber and Avocado Soup

Prep Time: 10 minutes Yields: 4 servings

Ingredients:

1 cucumber, peeled and chopped 1 avocado 2 green onions Juice of 1 lime 1 cup plain or soy yogurt 1 cup water Salt and pepper to taste

Directions:

Roughly chop the cucumber, avocado and green onions and toss in the blender. Add other ingredients and process until smooth.

Black Bean Brownies

Black Bean Brownies Prep time: 15 min Serves: 12 brownies

Ingredients: Butter, for greasing pan 3/4 cup cooked black beans 1/2 cup coconut oil, or olive oil 2 eggs 1/4 cup unsweetened cocoa powder 2/3 cup favorite natural sweetener (I used maple sugar conveniently found at Trader Joe's) 1 tsp instant coffee or espresso 1 tsp vanilla extract 1/2 cup mini chocolate chips, divided 1/3 cup pastry flour or favorite gluten free flour blend 1/2 tsp baking powder

Directions:

Preheat the oven to 350 degrees F. Grease a 9 by 9-inch square baking pan In a blender, puree the beans with the oil. Add the eggs, cocoa, sugar, coffee, and vanilla. Melt half the chocolate chips and add to the blender. Blend on medium-high until smooth. In a small bowl, whisk together the flour, baking powder, and salt. Add to the blender and pulse until just incorporated. Stir in the remaining chocolate chips. Pour into the prepared pan. Bake until the surface looks somewhat matte around the edges and still a bit shiny in the middle, about 20 minutes. Let cool at least 15 minutes before cutting and removing from the pan. - Adapted from foodnetwork.com

Whole Wheat Pumpkin Pancakes

Ingredients

• 2 cups of whole wheat pastry or regular flour
• 4 tsp baking powder
• 1 tsp baking soda
• 5 tsp ground nutmeg
• 5 tsp ground cinnamon
• 1/8 cup brown sugar
• 1/8 cup maple syrup
• 1 tbsp apple or pumpkin butter
• 1 egg yolk
• 2 cups skim milk … (I used almond milk!)
• 1 cup canned pumpkin
• 3 egg whites

Directions

1. In a large bowl, whisk together the flour, baking powder, baking soda and spices.
2. In a separate bowl, mix together the egg fold pumpkin, brown sugar, maple syrup and butter. Stir in milk until well-blended.
3. All at once, add milk mixture to dry ingredients and stir just until combined.
4. In a medium bowl, beat egg whites until light and fluffy (you can use a fork, whisk or electric beater for this).  Fold egg whites into the batter.
5. Ladle batter bu 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with cooking spray.  Cook until evenly browned on both sides.

Recipe makes 20 pancakes (when the 1/4 cup measure is used). Number of servings: 20 Nutritional info (per serving): Calories: 74.3 Total fat: 0.5 g Cholesterol: 10.7 mg Sodium: 176.3 mg Total Carbs: 15.1 g Dietary Fiber: 1.9 g Protein: 3.2 g