Overnight Oats

In a mason jar or Tupperware, add 1 cup dry oats, 2 tbs shredded coconut, 1 tbs ground flaxseeds, 1 chopped green apple, 1 tsp cinnamon, ¼ cup almonds chopped, 2 scoops vanilla or chocolate protein powder, 2 cups almond or coconut milk.  Leave in fridge overnight.  Mix well. 2 servings

Spinach Blueberry Protein Shake

In a blender, add 2 cups of baby spinach, ½ cup frozen blueberries, 1 tbs flaxseeds, 1 cup almond milk, 1 packet stevia, 1 ½ scoops vanilla protein powder, ½ tbs almond butter.  Blend for 1 minute. 1 serving

Quick High Protein Oatmeal

In a sauce pan, bring 2 cups of water to a boil.  Add 1 cup of old fashioned oats and simmer until thickened.  Add 2 tsp cinnamon, 2 scoops chocolate or vanilla protein powder, and mix well.  Add a little almond milk to thin it out.  Mix in 2 tbs of almond butter.  This can be made in advance.  Serves 2.

Grain Free Pancakes

In a large bowl, beat 3 egg whites, ½ cup unsweetened coconut milk, 1 tsp vanilla, 1 tsp cinnamon, ½ mashed banana, 4 tbs ground flaxseed meal, 4tbs reduced fat coconut flakes, 4 tsp chia seeds.  Spray large pan with cooking spray and cook the same as you would a pancake. Drizzle with raw honey.  Top with a tsp of almond butter and a ¼ of banana sliced up.  Serves 2.

Sweet Potato Toast and Egg whites

Slice sweet potato ¼ inch thick and toast as you would a piece of toast.  Turn over half way through.  It is ready when the potato is tender.  Do not over cook or slice to thin. Top with 1 tbs almond butter and a drizzle of honey.  Serve with 3-4 egg whites on the side.  One sweet potato is 2 servings.

Gluten-Free Creamy Brown Rice Porridge

In a pot, combine 1 cup cooked brown rice, 1 cup water, 2/3 cup coconut milk, 1 tsp vanilla, 1 tsp cinnamon, pinch of Himalayan sea salt, 1 packet stevia.  Bring to a boil, then simmer for 10 min. Transfer to bowl, sprinkle with chopped nuts and any fruit.

Gluten-Free Blueberry Muffins

Spray a muffin pan with cooking spray.  Heat oven to 375. In a big bowl, mix 2 eggs, 3 whites, ½ cup coconut milk plain yogurt, 3 scoops vanilla protein powder, 1tbs cinnamon, 1tbs vanilla, 1 c almond milk, 4 cups of cooked brown rice or quinoa, 4 tsp chia seeds, ¼ cup ground flaxseed meal, 2 cups frozen blueberries, ¾ cup chopped almonds, ½ cup stevia sweetened chocolate chips. Spoon mixture into pan.  Sprinkle with reduced fat coconut flakes.  Bake approx. 30 min but may need more time depending on your oven. Serves 12.

Egg White Spinach Frittata

Spray 13×9 inch casserole pan or a smaller pan of your choice with cooking spray.  Heat oven to 350. In a large bowl, mix 4 egg, 10 egg whites, ½ cup unsweetened almond or coconut milk, 4tbs ground flaxseed meal, a few dashes of garlic powder and onion powder, red pepper flakes, Himalayan sea salt and pepper. Set aside.  In casserole pan, spread out 2 cups of baby spinach, then pour mixture over top and spread around. Cut up 2 slices of Go Veggie cheese slices (no dairy or soy) and layer on top. Bake for approximately 30 min or until cooked through.  Cut into squares.  Top with hot sauce and sliced avocado if desired. Serves 4-6 people.

Vegan Banana Oatmeal Muffins

Ingredients:

  • 4 medium bananas
  • 1 cup unsweetened applesauce
  • 2 tbs of ground flax plus 6 tablespoons of water or 2 eggs
  • 1 1/2 cup of non-dairy milk such as rice milk or almond milk
  • 4 cups of quick or old-fashioned oats
  • 1 cup of organic dark chocolate chips or Lily’s chocolate chips (stevia sweetened)
  • Optional: 1/2 cup dried cranberries or raisins, nuts or fresh blueberries.

Preheat oven to 375 degrees.  Use a silicone muffin pan for easy removal or spray a muffin pan with vegan cooking spray.
Mash bananas. Then add applesauce, flaxseed plus water or 2 eggs,  non-dairy milk. Mix well. Then add oatmeal. May add more milk if mixture is too dry. Batter should be thick but not dry. Add 1/2 cup chocolate chips.  Put into silicone pan.  Use any leftover in a small loaf pan to bake.  Optional add in dried fruit or nuts. Bake at 375 for about 30 min or until golden brown. Freezes well.