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

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.

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.

Vegan Banana Oatmeal Muffins


  • 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.