chai banana carrot breakfast cookies

It is Secret Recipe Club time again.  This month I was assigned gluten free a-z.  The author Judee is a gluten free, vegetarian who enjoys eating clean and living a healthy lifestyle.  Did someone read my mind?  This is exactly what I need to be eating right now.  I have so many friends and kids of friends who have adapted a gluten free diet.  Those who have adapted to this lifestyle rave about the benefits.  My five year old even comes home from school saying our snack today was gluten free.  The gluten free life style appears to stay.  I love learning and exploring new ways to eat that can result in health benefits.  Breakfast is my favorite meal of the day so, when I saw Judee's recipe for gluten free, vegan breakfast cookies I knew this was what I had to try.  I actually tried to different flavors.  My CSA box arrived with strawberries and carrots so, I mixed up up a strawberry banana version and a chai banana carrot.  The strawberry banana version were sugar free and they are good but, I added some more spice and gluten free yogurt chips to the second batch. The little sweet chips and spice were just perfect for these.  The great thing about Judee's recipe is that it is super adaptable to whatever flavor combination strikes your fancy.  I substituted some quinoa flakes for some of the oats.  I added in chia seeds for crunch.  I think some dried fruit would also be delicious.  Get creative and enjoy!  I love having one with a cup of tea in the afternoon or in the morning with a cup of greek yogurt.  Thanks Judee.  

chai banana carrot breakfast cookies
adapted: gluten free a-z

Servings: 22 * Size: 1 cookie
Calories: 95 (based on chai banana carrot cookie)
* Fat: 5.5 g * Carb: 10.5 g * Fiber: 1.8 g * Protein: 2.1 g * Sugar: 2.6 g * Sodium 86.1 mg

3 bananas; mashed
2 carrots; shredded
1 teaspoon vanilla extract
1/4 cup coconut oil; melted
1 1/2 cup gluten free oats
1/2 cup quinoa flakes
1 tablespoon chia seeds
2/3 cup almond meal
1/3 cup shredded unsweetened coconut flakes
1 teaspoon cardamon
1/2 teaspoon cinnamon
1/2 teaspoon salt
1 teaspoon baking powder
1 1/2 ounces gluten free yogurt chips


Preheat oven to 350.

In a large bowl combine the bananas, carrots, vanilla and coconut oil.  Set aside.  In another bowl whisk together the oats, quinoa flakes, chia seeds, almond meal, shredded coconut, cardamon, cinnamon, salt and baking powder.  Add the dry ingredients to the wet ingredients and stir until combined.  Fold in the yogurt chips.  Let the dough sit in the refrigerator for about 15 minutes.  The dough will firm up and the oats will soften.  Scoop dough onto a baking sheet lined with silpat.  Bake for approximately 12 minutes.

Here is a picture of the yummy strawberry banana version!

quinoa pudding

I am still deep in this funk.  I need a plan.  Plans work for me.  Step one in this plan is to get sleep.  I have determined that I am just not my best self without sleep.  No sleep leads to grumpy mommy and bad food choices.  I spent a few hours in the kitchen today prepping snacks and meals so, I don't have an excuse to make a bad choice if I have a sleepless night.  Hunger pains hit around 3:00 for me.  I am loosely following an exercise and diet plan.  This plan encourages a high protein snack under 200 calories which includes a superfood (quinoa).  I like the tart and tangy combination of the ricotta and the yogurt but, if you like a sweeter base you could add a drizzle of honey or maple syrup.  The quinoa adds a nice crunch and the fresh fruit provides a sweetness to balance the tart and tangy.  Enjoy!

quinoa pudding
adapted: vegetarian times

Servings: 4 * Size: 1 8 ounce mason jar
Calories: 123 (without fruit topping)
* Fat: 2.5 g * Carb: 13.5 g * Fiber: 2 g * Protein: 13 g * Sugar: 6.2 g * Sodium 87.5 mg

1 cup cooked quinoa (1/4 cup red quinoa uncooked)
1 cup low-fat ricotta cheese
1 cup non-fat greek yogurt
1 mango diced

Combine ricotta and greek yogurt.  Whisk to combine.  Fold in cooked quinoa.  Divide pudding between four 8 ounce mason jars.  Top each jar with diced fruit.  Refrigerate.  Enjoy!

chewy granola bars

I stopped buying processed snacks for my kids about a year ago.  I am not a health freak but, I started to see how much processed food they were getting outside the house that I made a decision to reduce the total amount by not having any in our cupboards. My kids adapted really well and know to never ask for those items at the grocery store but, I have become known as the mom in the neighborhood with the lame snacks.  Apple slices, pears and string cheese are not bringing the kids in the front door.  One thing that I continued to buy last year was cereal bars.  My kids ask for one about 3 days a week.  One morning I was looking at the box and read that there are over 40 ingredients in them.  Many of the ingredients I had no idea what they were.  Earlier in the year my nutritionist insisted I cut bars out of my every day menu and have them on hand as an emergency food.  Why had this correlation with the kids bars not clicked at that time?  At this fully caffeinated moment I realized I could do more then ban goldfish crackers.  I made a pact to find better replacements for some of the processed foods that still lingered on my shelves.  I am really excited to share these over the next few months.  We have had a lot of fun in the kitchen experimenting.  The granola bars are a work in progress.  I started out with this recipe from King Arthur which is really good but, there are still many ingredients in this recipe I knew I could swap out.  I concocted a loose formula which seems to work and is great because you can experiment with all different flavors.  I often use up fruit and nuts I bought for a salad or I have the kids get creative with the bin choices at Mother's.  Below are a few flavor combinations that have worked for me but, the possibilities are endless. 

chewy granola bars

GRAIN (2 1/2 cups)
*suggestions: oats, oat flour, oat bran, wheat germ, quinoa flakes, muesli etc.

NUTS, SEEDS, CRUNCH (1 - 1 1/2 cup)
*suggestions: sliced almonds, peanuts, chia seeds, flax seed, brown rice cereal, pretzels, sunflower seeds, pepitas etc.

SPICES
*suggestions: cinnamon, ginger, salt, pumpkin pie spice, vanilla extract etc.

DRIED FRUIT (1 cup)
*suggestions: cranberries, blueberries, banana chips, dates, pineapple, coconut etc.

FUN (1/4 - 1/2 cup)
*suggestions: carob chips, chocolate covered berries, yogurt chips etc.

STICKY (~3/4 cup)
* I typically mix two stickies.  1/3 - 1/2 cup of one and 1/4 cup of another.  See examples below.
*suggestions: honey, brown rice syrup, maple syrup, agave etc.

BINDER (1 cup)
* I make sure there are at least 6 tablespoons of a fat source.  That could be nut butter, coconut oil, melted butter etc.
* suggestions: almond butter, peanut butter, pumpkin puree, unsweetened applesauce, greek yogurt, apple butter, banana puree, egg whites, melted butter, coconut oil, neutral oil etc.

Directions:

Preheat oven to 350.  Line a 9x9 pan with a parchment sling.

In a large bowl mix together all of your dry ingredients.  That includes grains, nuts, seeds, crunch, dry spices, fruit and fun stuff.  If you are going to add a bit more stick by way of sugar toss that in here.

In a medium bowl whisk together your sticky sweetener, liquid spices, and binder.

Pour the liquid mixture into your dry mixture and gently fold/mix the two together until all the dry ingredients are coated.

Turn the mixture into the prepared pan.  Make sure it is spread evenly and then press and pack the mixture down into the pan.

Bake for ~30 minutes.  The top will get a tad brown.  Remove from oven and allow bars to cool in pan for 20 minutes.  When bars are cool then place the pan in the refrigerator or freezer for approximately 30 minutes.  Once bars have set up use the parchment sling to remove bars and slice. 

Bars store in an air tight container for a week or in the freezer for 2 months.

Enjoy! Have a delicious and healthy day.

Note:
I store them in the freezer as they do get a bit crumbly. If would want them a bit stickier then toss the oats in a 1/4 cup of sugar (brown, white or turbinado).If you want to boost the protein you could add soy or hemp protein powder.



Banana Honey Carob Granola Bars (The Elvis) - Kids current favorite
1 1/2 cup rolled oats (not instant)
1/2 cup oat bran
1/2 cup wheat germ
1/2 cup brown rice cereal
2 tablespoons chia seeds
1/3 cup unsalted roasted peanuts, crushed
1/3 cup banana chips, crushed
1/3 cup pretzels, crushed
1/4 cup carob chips
1/2 teaspoon salt
1/4 teaspoon cinnamon
1/3 cup honey
1/4 cup brown rice syrup
1/2 cup natural creamy peanut butter
1/2 cup banana puree ~ 2 medium brown bananas

Follow directions above.

Almond Cranberry Dark Chocolate Granola Bars
1 1/2 cup rolled oats (not instant)
1/2 cup oat bran
1/2 cup wheat germ
1/2 cup brown rice cereal
1/2 cup sliced raw almonds
2 tablespoons chia seeds
1 cup dried cranberries
1/2 cup shredded coconut
1/2 cup chocolate covered cranberries
1/2 teaspoon salt
1/4 teaspoon cinnamon
1/3 cup honey
1/4 cup brown rice syrup
1/2 cup almond butter
1/2 cup greek yogurt

Follow directions above.