RECIPES
Granola
Buttermilk Pancakes
Potato Pancakes
Omelette
Frittata
Spanish Potato Tortilla
Spouse Savers: Christmas Morning Wife Saver, Southwest Brunch Bake, Weekend Spouse Saver
34 Fast Breakfast Ideas
GRANOLA
The following are suggestions. Individualize according to personal preferences.
10c Old Fashioned rolled oats
1 c rolled or flaked rye, wheat or barley
1-2 c wheat bran (great as bowel stimulant)
½ – 1 c ground flax
½ c Quinoa (uncooked) for crunch
½ c each nuts: pecans, almonds, cashews, hazelnuts, walnuts, mixed nuts
½ c each raw seeds: pumpkin seeds, sunflower, millet, sesame seeds
1 c coconut big flakes
1-2 tsp salt
1 tsp vanilla
Spices: cinnamon, ginger, nutmeg, or cardamom, Even savory herbs like rosemary
MIX well and add
1 c oil – canola (neutral flavor), olive oil (more bitter), or melted coconut oil
Egg white (whisk in small bowl until foamy) – for a lighter, healthier granola, helps bind the ingredients and makes it crispy.
Sweetener: 1. 1 c honey (heat in a microwave first to make it easy to mix in) 2. maple syrup, agave or brown rice syrup 3. dates make a naturally sweet moist sweetener – use the same amount of dates as sugar, chopped up and pressed down in a measuring cup, cover with boiling water for about 10 minutes, chop with other wet ingredients in the blender.
Combine wet ingredients – oil, honey or other sweetener, bananas, ginger, tumeric. Use an electric mixer of blender to whizz it all together to a smoothie consistency. Add this wet ingredient mixture to the dry and mix.
BAKE oven at 300° until right texture. I use a large soup pot that can go in the oven, stir every half hour till done, (most people cook on a cookie sheet at 300 for 45 minutes. To chunk it up, don’t stir while baking, when cooled break it into chunks) then after baking and cooled down, add
DRIED FRUIT – 1 c: dried apricots, goji berries, dried figs, apples, pineapple, mango, raisins, currants*, cranberries*, cherries, blueberries (chop larger pieces up). I personally like cranberries and currants.
Citrus zest: lemon, lime or grapefruit
Chocolate: ¼ c cocoa powder or 1 c chocolate chips (adds sweetness)
PARFAIT: Crumble granola on top of plain Greek yoghurt or homemade chia seed pudding and fresh fruit
BUTTERMILK PANCAKES
Combine in bowl: 2 c flour, 1 tsp baking soda, pinch salt, 2 tbsp sugar. Add 2 large eggs slightly beaten, 2 c buttermilk, and 2 tbsp melted butter. Stir only till flour barely moistened. Will have a few lumps. Set aside for 30 minutes.
Lightly greased hot griddle. ¼ cup batter. Grill until bubbles begin ~2 minutes, then flip.
Can add blueberries.
Best served with pure maple syrup and canned or fresh peaches.
POTATO PANCAKES
This is an old family favorite. My kids love them. Usually they have only onions but carrots and beets make them especially good. Amounts are dependent on how many are being served.
potatoes grated with skins on.
beet grated
carrots grated
onion chopped
salt to taste
Mix and add eggs whisked + 1 tbsp. flour for each egg and add to the grated vegetables. Baking soda is used in the original recipe but I don’t bother.
Heat oil in heavy skillet or griddle on medium high heat. Place a large spoon full and press flat with the back of the spoon. Brown to almost crispy.
Serve with butter and heated applesauce flavored with cinnamon. Great with bacon.
OMELETTE
4 large eggs at room temperature whisked lightly. Separate 1 egg white and beat to good froth. Add to rest of eggs. Add 2 tbsp milk, ½ c grated, sharp cheddar or asagio cheese, salt and pepper. Hot frying pan with butter. Pour in eggs and immediately turn pan down to medium. Cover and cook. As mixture sets at edges, use a spatula to gently push the cooked portions towards the center of the pan. When the surface is almost set but still looks moist, top one half of the omelette with one of the sets of listed variations. Fold the omelette in half and cook one minute more. Serve.
The key to making a filled and flipped omelette is not to overstuff it. You want it to be able to fold in half easily. Don’t overcook the eggs. The moment they begin to set but still show signs of moisture, remove from stove as eggs will continue to cook after they have been removed from the heat. 2-3 eggs if one person, 3-4 if two.
1. Spinach, onion, red pepper, feta cheese
2. Mushrooms, green pepper, Swiss or cheddar cheese
3. Prosciutto, olives, artichokes, red or green pepper
4. Tomato, goat cheese, chives
5. Goat cheese, fresh basil, artichokes
6. Broccoli (cooked and chopped), cheddar cheese
7. Spinach and ricotta cheese
8. Smoked mozzarella, sun-dried tomato, basil pesto
9. Blue cheese, caramelized pear slices, toasted pecans
10. Leftover roasted vegetables, sauteed onions, gouda cheese
11. Mushrooms, red and yellow sweet peppers, tomatoes, onions. Sausage or bacon
12. Smoked salmon, cream cheese, red onion, capers
13. Double smoked bacon (chopped, cooked crisp, drained), herbed Boursin cheese.
14. Smoked salmon, brie cheese, green onion
15. Shrimp (cooked, salad), goat cheese (crumbled), green onion
FRITTATA (Italian omelet cooked in oven)
Beat 4-6 eggs, salt and pepper to taste +/- ¼ c grated parmesan cheese or cheddar cheese, chopped fresh thyme, chopped scallions.
1. Saute asparagus 1” pieces + fresh mushrooms
2. asparagus, ham and parsley
3. smoked sausage, onion, ½ c sour cream, cheddar, feta
4. Sour cream sauce: combine chopped chives, ½ c lemon juice, lemon zest, ½ c sour cream, ⅛ c olive oil, salt, pepper.
Assembly: add egg mixture to sautéed vegetables. Transfer to 400-450° oven 12-15 minutes. Add cheese at end and let melt or use broiler.
SPANISH POTATO TORTILLA (Tortilla Española)
A closer relative to the Italian frittata than a Mexican flour or corn tortilla, a Spanish tortilla is so much more than the sum of its humble parts. Potatoes are the star, but tortillas welcome variation. The tortilla makes an excellent breakfast, lunch, dinner, snack, or crowd-pleasing tapa. If you have a mandoline, this would be a great time to use it.
1-3/4 cups vegetable oil for frying (I use plain olive oil, but never a great extra-virgin)
1-3/4 lb. (about 5 medium) low- to medium-starch potatoes, such as Yukon Gold, peeled, sliced 1/8″ thick with mandoline
2-1/4 tsp. coarse salt
12 to 14 oz. onions (2 to 3 medium), diced
5 medium cloves garlic, very coarsely chopped (optional)
2 tomatoes – peeled, seeded, and coarsely chopped
6 large eggs
2 green onions, finely chopped
1/8 tsp. freshly ground black pepper (optional)
In a 10-1/2-inch nonstick skillet that’s at least 1-1/2 inches deep, heat the oil on medium high. While the oil is heating, slice the potatoes thinly, about 1/8 inch. Transfer to a bowl and sprinkle on 2 tsp. of the salt, tossing to distribute it well.
When the oil is very hot (a potato slice will sizzle vigorously around the edges without browning), gently slip the potatoes into the oil with a skimmer or slotted spoon. Fry the potatoes, turning occasionally (trying not to break them) and adjusting the heat so they sizzle but don’t crisp or brown. Set a sieve over a bowl or else line a plate with paper towels. When the potatoes are tender, after 10 to 12 minutes, transfer them with the skimmer to the sieve or lined plate.
Add the onions, garlic and tomatoes (if using) to the pan. Fry, stirring occasionally, until the onions are very soft and translucent but not browned (you might need to lower the heat), 7 to 9 minutes. Remove the pan from the heat and, using the skimmer, transfer the onions and garlic or tomatoes to the sieve or plate with the potatoes. Drain the oil from the skillet, reserving at least 1 Tbs. (strain the rest and reserve to use again, if you like) and wipe out the pan with a paper towel so it’s clean. Scrape out any stuck-on bits, if necessary.
In a large bowl, beat the eggs, 1/4 tsp. salt, and the pepper (if using) with a fork until blended. Add the drained potatoes, onions, garlic, tomatoes and finely chopped green onions and mix gently to combine with the egg, trying not to break the potatoes (some will anyway).
Heat the skillet on medium high. Add the 1 Tbs. reserved oil. Let the pan and oil get very hot (important so the eggs don’t stick), and then pour in the potato and egg mixture, spreading it evenly. Cook for 1 minute and then lower the heat to medium low OR Place the pan with the tortilla in an oven at 400 for 10-15 minutes.
If leave in pan, cook until the eggs are completely set at the edges, halfway set in the center, and the tortilla easily slips around in the pan when you give it a shake, 8 to 10 minutes. You may need to nudge the tortilla loose with a knife or spatula. Set a flat, rimless plate that’s at least as wide as the skillet upside down over the pan. Lift the skillet off the burner and, with one hand against the plate and the other holding the skillet’s handle, invert the skillet so the tortilla lands on the plate (it should fall right out). Set the pan back on the heat and slide the tortilla into it, using the skimmer to push any stray potatoes back in under the eggs as the tortilla slides off the plate. Once the tortilla is back in the pan, tuck the edges in and under itself (to neaten the sides). Cook until a skewer inserted into the center comes out clean, hot, and with no uncooked egg on it, another 5 to 6 minutes.
Transfer the tortilla to a serving platter and let cool at least 10 minutes. Serve warm, at room temperature, or slightly cool. Cut into wedges or small squares, sticking a toothpick in each square if serving as an appetizer.
Can divide into two, add cream cheese and ham layer then put back together.
SPOUSE SAVERS Make the night before if you have a bunch for breakfast
1. CHRISTMAS MORNING WIFE SAVER
16 slices white bread, crusts removed
6 eggs
½ tsp pepper
½ – 1 tsp dry mustard
¼ c minced onion
¼ c finely chopped green pepper
1-2 tsp Worcestershire sauce
3 cups milk
dash Tabasco
¼ lb. butter
Special “K” or Crushed Cornflakes
In 9×13” buttered glass baking dish, put 8 pieces of bread. Add pieces to cover dish entirely. Cover bread with thinly sliced bacon. Top with slices of cheddar cheese. Cover with slices of bread.
In a bowl: Beat eggs and pepper. Add mustard, onion, green pepper, Worcestershire, milk, and Tabasco. Pour over bread, cover and refrigerate overnight.
In the Morning: Melt butter and pour over top. Cover witih crushed Special “K” or cornflakes. Bake at 350° uncovered 1 hour. Let sit 10 minutes before serving. Serve with fresh fruit and cinnamon buns. Serves 8.
2. SOUTHWEST BRUNCH BAKE
4 c shredded-style hash brown potatoes
15 oz can black beans, rinsed and drained
1 c frozen whole kernel corn
1 red pepper, chopped
2 c shredded Monterey Jack cheese
2 tbsp chopped fresh cilantro
8 eggs
1 ¼ c milk
½ tsp salt
¼ tsp cayenne pepper
Spray 7×11” baking dish with cooking spray. Mix potatoes, beans, corn, red pepper, and onion in baking dish. Sprinkle with cheese and cilantro.
Beat eggs, milk, salt, and cayenne pepper until well blended. Pour evenly over potato mixture. Cover and refrigerate at least 2 hours but not longer than 24 hours.
Heat oven to 350° and bake uncovered, 55-60 minutes, or until knife inserted in center comes out clean. Let stand 5 minutes before cutting. Serves 6-8. Serve with sliced tomatoes or salsa and jalapeno corn muffins.
3. WEEKEND SPOUSE SAVER
3-4 oz cans mild green chillies, chopped
6 corn tortillas, in 1” strips
2 lbs hot Italian sausage, casing removed, cooked, drained
2 ½ cups grated Monterey Jack cheese
½ c milk
8 eggs
½ tsp salt
½ tsp garlic salt
½ tsp onion salt
½ tsp cumin
½ tsp freshly ground pepper
paprika to sprinkle
2 large ripe tomatoes, sliced
salsa and sour cream for condiments.
Grease 9×13” casserole. Layer half the chillies, corn tortillas, cooked sausage and cheese. Repeat layers. In a medium bowl, beat milk, eggs, salt, garlic salt, onion salt, cumin, and pepper. Pour over casserole. Sprinkle with paprika. Cover with saran and refrigerate overnight.
Preheat oven to 350°. Place tomatoes over top of casserole. Bake for 1 hour, or until set in center and slightly browned at edges. Let sit 5 minutes before serving. Pass the salsa and sour cream, fresh fruit.
34 HEALTHY BREAKFASTS
When it comes to breakfast, the options are endless. Pancakes or waffles? Bacon and eggs? Muffin, followed by a pastry? So why limit chowing down on delicious breakfast foods to the morning hours? Here are 34 healthier snack options to keep filling those breakfast food cravings all day long.
1. Avocado Toast With Egg. 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavoUrful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein. Cook the yolks a bit more and make the whole thing into a sandwich.
2. Peanut Butter Banana Smoothie. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. Add a scoop of your favourite chocolate or vanilla protein for an extra protein boost.
3. Zapped Scrambled Eggs With Veggies. Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favourite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid.
4. Fruit and Yogurt Parfait. It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options. (Try stone fruit salad for summer, and opt for apples come fall).
5. Breakfast Burrito. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting.
6. Healthy Morning Glory Muffins. An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack.
Ingredients: Nonstick cooking spray, 1 1/4 cups all-purpose flour (spooned and leveled), 1/2 cup packed dark-brown sugar, 1/2 teaspoon baking soda, 1/2 teaspoon baking powder, 1/2 teaspoon ground nutmeg, 1/2 teaspoon coarse salt, 1 cup old-fashioned rolled oats, 1/2 cup raisins, 3 tablespoons extra-virgin olive oil, 1 large egg, 1/3 cup skim milk, 4 medium carrots, shredded, 1 medium ripe banana, mashed.
Method: Preheat oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, whisk together flour, brown sugar, baking soda, baking powder, nutmeg, and salt until there are no lumps. Stir in oats and raisins. Add oil, egg, milk, carrots, and banana and stir until blended.
Fill each muffin cup with 1/4 cup batter. Bake until a toothpick inserted in center of a muffin comes out clean, 23 to 25 minutes. Serve muffins warm or at room temperature.
7. Breakfast Quinoa Bites. In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes.
8. Fruit and Yogurt Smoothie. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (milk, juice, coconut water—whatever you like).
9. Leftovers n’Egg. Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. Sprinkle with some freshly grated parmesan cheese.
10. Fruity Breakfast Quinoa. Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.
11. Zucchini Bread Oatmeal. Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.
12. Quinoa Fruit Salad. Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.
13. Oatmeal Squares. Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack?Bake it into squares!
14. Pumpkin Oatmeal Bowl. A heaping dollop of pumpkin puree is a great way to squeeze in an extra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.
15. Ricotta and Tomato Breakfast Sandwich. Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.
16. Zucchini Muffins. Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.
Ingredients: Nonstick cooking spray, 1 3/4 cups all-purpose flour (spooned and leveled), 1/2 cup ground flaxseed, 1 cup lightly packed light-brown sugar, 2 teaspoons baking soda, 1 teaspoon baking powder, 1/2 teaspoon coarse salt, 1 teaspoon ground cinnamon, 1 1/2 cups coarsely grated zucchini (from 1 large zucchini), 1/3 cup mashed ripe banana (from 1 large banana), 3/4 cup whole milk, 1 large egg, lightly beaten, 1 teaspoon pure vanilla extract
Method: Preheat oven to 350 degrees. Lightly coat 12 standard muffin cups with cooking spray. In a large bowl, whisk together flour, flaxseed, brown sugar, baking soda, baking powder, salt, and cinnamon. Add zucchini and banana and stir to combine. In a small bowl, whisk together milk, egg, and vanilla. Add milk mixture to flour mixture and stir until combined (do not overmix). Divide batter among muffin cups. Bake until a toothpick inserted in center comes out clean, 20 to 25 minutes. Let muffins cool completely in pan on a wire rack, about 30 minutes.
17. Peanut Butter, Banana, and Oatmeal Breakfast Cookies. A homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.
18. Waffle PBJ-Wich. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).
19. Savory Oatmeal With an Egg. Prepare oatmeal as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.
20. Overnight Oats. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.
21. Egg and Cheese Cups. Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)
22. Homemade Instant Oatmeal. For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.
23. Frozen Nutty Banana. Cut 1 firm (but ripe) banana in half and un-peal, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter—our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).
24. Egg Sandwich. Simply sauté a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly.
25. Chocolate-Banana Breakfast Quinoa. A bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.
26. Fruit Soup. There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with 1 cup milk of choice. Keep chilled until ready to enjoy.
27. Apple Surprise. Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.
28. PBB&C. Peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).
29. Berries and Oats Microwave Muffin. Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.
30. Strawberry-Banana Quinoa Muffins. Quinoa makes anything better. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat).
31. Pumpkin and Granola Parfait. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. Pumpkin is a bonafide super food rich in beta carotene.
Pumpkin Pie Parfait. 1/4 cup plain pumpkin purée (fresh or canned). 1/2 large frozen banana, 1 to 1 1/2 cups almond milk, 1 tablespoon chia seeds, 1/4 teaspoon cinnamon, 1/4 teaspoon pumpkin pie spice
Optional Toppings: Crumbled graham crackers Peanut butter (or any other nut butter) Cinnamon
Blend all ingredients in a blender, adding the almond milk as you go until reaching the desired consistency. Pour into glass and top with desired toppings!
32. Whole-Wheat Banana Blueberry Flax Muffins. At 200 calories each, these hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber andomega-3 fatty acids. Mashed bananas (one of our favorite healthy baking subsitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.
33. Egg Muffins. Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Zap it for a few seconds in the microwave before serving.
34. Lemon Poppy Seed Protein Squares. Here’s a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. Vanilla extract, lemon zest, and (of course) make up the rest of the fresh flavor. The best part? One bar comes in at about 54 calories and six grams of protein—much better than any muffin we’ve seen on the shelves lately.
Ingredients: ¾ cup oat flour (made by pulsing about 1 cup of oats in your food processor until they form a flour), ¾ cup vanilla whey protein powder (3 average-sized scoops), ½ tsp baking soda, 2 tsp poppy seeds, 1 packet stevia, or 1 tbsp Krisda baking blend or other cup-for-cup stevia baking blend (note: if your protein powder is already slightly sweetened with a clean sweetener like stevia, you could leave this out), ½ cup egg whites, 1 cup unsweetened applesauce, 2 tbsp plain fat-free yogurt, 1/4 cup lemon juice, 1 tbsp + 2 tsp lemon zest, 2 tsp vanilla extract
Instructions: Preheat oven to 350F and spray a 9×9″ baking dish with oil or cooking spray. Combine first 4 ingredients in one bowl and all remaining ingredients in another. Pour the bowl of wet ingredients into the dry bowl and stir until smooth. Pour the batter into the prepared baking dish. Bake for 40 minutes, at which point the outsides should be golden in colour. Remove the baking dish from the oven and allow it to cool completely before attempting to flip the squares out. Cut into 16 squares and enjoy!
