Tag Archives: breakfast

Quick & Easy Blueberry Muffin Oatmeal

Allergen Information: Contains tree nuts (substitution given) GLUTEN FREE

Blueberry Muffin Oatmeal Final

This Blueberry Muffin Oatmeal is so fast and easy to make–there’s no need to plan ahead or prepare the night before!  In about the time it’s all heated up on the stove, it’s ready to serve.

For this morning dish, I use Bob’s Red Mill Gluten Free Oats, but regular oats will work just fine if you have no gluten sensitivities. Likewise, I prefer Vanilla Almond milk, but if you are tree nut free, substitute your favorite “milk” and add some vanilla extract.

Blueberry Muffin Oatmeal 2I love to use frozen fruit in dishes like this because it’s rare that I would have fresh blueberries on hand, (especially if they aren’t in season) and frozen fruit can sometimes be more nutritious than fresh fruit.

It gets harvested in season, bagged and frozen within hours of being picked, and doesn’t endure traveling hardships like some fresh fruit does. You can keep a big bag in your freezer, and they’ll stay for at least 6 months.  For me, I think that’s much more economical for recipes like this one!

To reduce the amount of pesticides and chemicals in your body, buy organic frozen blueberries.  Spending a couple extra bucks on something like this is well worth it for the overall well-being of your body 🙂

Quick & Easy Blueberry Muffin Oatmeal
Cook time: 
Total time: 
Serves: 1-2
  • 1 cup vanilla almond milk
  • 1¼ cups gluten free oats
  • 1 T maple syrup
  • ½ t cinnamon
  • pinch of sea salt
  • ½ cup frozen blueberries
  1. Combine milk, oats, maple syrup, cinnamon, and salt in a small saucepan and cook on medium heat until soft (about 4-5 minutes).
  2. Stir in blueberries and cook until heated through.
  3. Serve warm with sliced banana!



Chocolate-Cashew Snack Bars

Allergen Information: Contains Tree Nuts.  Gluten free & Dairy free

Special Equipment: Food Processor


One of my favorite breakfasts or go-to snacks when I was a teacher was a Quaker Granola bar.  Only 90 calories. Held me over for about 20 minutes until I wanted another one. 90 calories quickly turned into 180, and sometimes 270.

These days, I’m not one to talk about calories because I don’t count calories EVER.  But back then, that’s all I cared about.  Who cares that the bars were full of sugar, corn, and soy?  No wonder they never really satisfied me or gave me the energy boost I needed.

This recipe is another example of how you can still have something (similar) you enjoy—just cleaned up a bit.  Well, a lot.

Take a look at the ingredients….Think about this for a minute—why must there be that many ingredients to make a product that really only needs 4 or 5?

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Cost & Shelf life. Two things that have nothing to do with YOUR HEALTH. I understand that most people are more concerned with cost than health, and it makes me sad!

The only thing (at the beginning of my journey) that spoke to ME was education.  When I stopped looking at the FRONT of the package and started reading the BACK, I was appalled.  I took it one step further and started looking up each ingredient listed.  Now I know why I had so many health problems.

LarabarsThese snack bars are a mock of my favorite “approved” bar that I have on hand in a pinch, Larabars.  If I’m too busy to cook breakfast or my morning doesn’t go as planned, I’ll snack on one of these and some fruit!

They have only a few REAL ingredients and are non-GMO approved.  I buy mine at Kroger 10 for $10 in the Organic section, but also love to make them.

I always have cashews and dates on hand, so these are always a snack I can make on the weekend for the coming week!

For this recipe, you’ll need raw cashews (which just means they haven’t been roasted).  I buy mine in the bulk section of Earth Fare.


Step 1: Cut the pits out of the dates by cutting them in half and removing the pit

Step 2: Put the cashews in the food processor and pulse it until the cashews are in small bits, but not powdery

Step 3: Add the dates and pulse until combined and stuck together

Step 4:  Add the coconut and chocolate chips and pulse until combined.  Add 1 teaspoon of water, pulse until combined.  If needed, add one more teaspoon of water.  You want them to be sticky, but not watery.

Collage 2

Step 5: Take the mixture out of the food processor and form a ball on a counter lined with parchment paper.

Step 6: Roll or use your hands to form a large rectangle

Step 7:  Cut the mixture into large or small bars, however you prefer & store in an airtight container in the refrigerator.



Chocolate-Cashew Snack Bars
Prep time: 
Total time: 
Serves: 8
  • 1 cup raw cashews
  • 10 medjool dates, pitted (more if necessary)
  • ¼ cup coconut flakes
  • ¼ cup Enjoy Life Chocolate Chips (see note)
  1. Cut the pits out of the dates by cutting them in half and removing the pit
  2. Put the cashews in the food processor and pulse it until the cashews are in small bits, but not powdery
  3. Add the dates and pulse until combined and stuck together
  4. Add the coconut and chocolate chips and pulse until combined. Add 1 teaspoon of water, pulse until combined. If needed, add one more teaspoon of water. You want them to be sticky, but not watery.
  5. Take the mixture out of the food processor and form a ball on a counter lined with parchment paper.
  6. Roll or use your hands to form a large rectangle
  7. Cut the mixture into large or small bars, however you prefer & store in an airtight container in the refrigerator.
You may use your favorite chips here (preferably a good dark chocolate kind) if you don't have this brand or don't need to worry about allergies. Enjoy Life chocolate chips are free of the top 8 allergens and are usually the choice for us Allergy folks 🙂

Blueberry-Almond Smoothie

Allergen Information: Contains tree nuts. (substitution given)

Special Equipment: High Powered Blender

Bluberry Almond 2

One of the easiest ways to reduce stress (in my life) is being prepared–that’s why I plan, plan, plan, and write, write, write.  If I wake up and have no idea what’s for breakfast, then I’m already stressed, rushing around, yipping at family, and rushing kids out the door.  Life is just passing us by, and I don’t even spend time loving on the ones I love.

For me personally, that’s why I love having smoothies for breakfast.

1. They are easy to plan

2. It takes just about 2 minutes to throw together (or made the night before and stored in the fridge)

3. I can sip on it while I’m getting everything together for the day or while I’m driving kids to school or to work

4. I set myself up to have energy first thing in the morning

5. I stay full for hours

One of the worst things we can do is get everybody else together and then “worry about us” after the craziness (which for me is almost 10 am some days!)  If I do that, I’m already exhausted and have nothing left to give my day.  As busy moms (or whoever you are), we need nutrients first thing to give us energy for the day.

I want to challenge you to add a smoothie to your morning routine.  If you are dedicated and use quality ingredients, you should notice a difference in your energy level almost immediately!  I love how “full” I feel after drinking one, but without the bloated feeling of a big, greasy breakfast! (Although, those are fun too sometimes!) The full feeling usually lasts me all the way until lunch, whereas what I used to eat (Pop-Tarts, toast and butter, etc) left me hungry almost an hour or two later.

This smoothie features two powerful ingredients: flaxseeds and goji berries.  I always have ground flaxseeds on hand (stored in the fridge after opening) to make “flax eggs” for baked goods, so there’s always plenty for my smoothies.  Flaxseeds are known for their Omega-3 fatty acids and strong antioxidant properties. Pair those with the blueberries and that’s a lot of antioxidants!  Goji berries are rich in Vitamin A and are packed full of antioxidants themselves. If you don’t have goji berries, you can definitely leave them out. They are not a “staple” in your pantry, but they are great to have if you have room in the grocery budget one week.

If you are interested in why are antioxidants so important, check this article out.

I make my own almond milk in my Vitamix using this recipe, but don’t feel like you have to.  Just check into store-bought almond milk, and pick the best one.  I recommend Pacific’s Organic Almond Unsweetened (or the Vanilla), which you can find at most grocery stores!  I use that in a pinch, but prefer to make my own. If you are nut-free, you can use any substitute of your preference (rice milk, hemp milk, coconut milk, etc).

Blueberry-Almond Smoothie
Prep time: 
Total time: 
Serves: 1
  • 1 T ground flaxseeds
  • 1-2 t goji berries (optional)
  • 1 cup frozen blueberries
  • 1 large handful of spinach
  • 1 cup vanilla almond milk
  1. Put ingredients in a high speed blender in the order shown. Blend on high until smooth. Enjoy!






Allergen-Friendly Apple Cinnamon Muffins

Allergen Information:  Free of top 8 allergens. Dairy, Egg, Nut, Tree Nut, Gluten, Soy free.  Contains coconut.

Gluten-free baking is tricky, it’s tough, and it’s time consuming.  But sometimes, you just hit the jackpot.

These muffins are incredible.  For my gluten-free friends (or heck, our dairy, egg, nut, or soy free friends, too), you really just won’t believe how tasty these are without the traditional ingredients.  For our other friends, you’ll be so surprised how hearty and flavorful food can be without some of the things you are used to!

I don’t know how to convert these to “regular” muffins because each ingredient plays a role in making the gluten-free flour work.  I challenge you to make these exactly like the recipe and be pleasantly surprised at how gluten-free can be amazing.  Maybe it’ll stop getting such a bad rap!

For those on the Elimination Diet, I hope these will breathe new life in your lungs.  I know how hard it is to find tasty treats without eggs, gluten, dairy, or tree nuts. For the Eos, hopefully you can adjust based to your ‘safe’ foods or have something to look forward to!

Between my husband, Beckham (the only one of our children who can eat these), and me, I know these won’t last long.  But if you are cooking these for one or two, feel free to pop them in the freezer and take them out as needed!  Enjoy!

Apple Cinnamon Muffins (Free of top 8 allergens & Vegan)
Prep time: 
Cook time: 
Total time: 
Serves: 12
  • ½ cup maple syrup
  • ¾ cup applesauce
  • 1 flax egg (mix 1 T ground flax seed with 3 T of water & let sit for 5 minutes to gel)
  • ⅓ cup coconut oil, softened but not melted
  • 2 t gluten-free vanilla
  • 1½ cups gluten-free flour blend (I used Bob's Red Mill)
  • 1 t chia seeds
  • 1½ t baking powder
  • 1 t baking soda
  • 1 t cinnamon
  • ½ t sea salt
  1. Preheat oven to 350 degrees and line a 12 count muffin pan with silicone liners or paper liners.
  2. Make flax egg by combining 1 tablespoon of ground flaxseeds with 3 tablespoons water. Set aside for 5 minutes.
  3. In a large bowl, combine gluten free flour, chia seeds, baking powder, baking soda, cinnamon, sea salt.
  4. In another bowl, whisk together maple syrup, applesauce, flax egg, coconut oil, and vanilla.
  5. Pour the wet ingredients into the dry ingredients and stir until just combined.
  6. Distribute the batter evenly in the muffin tin.
  7. Bake 18-20 minutes
  8. As soon as you can, take the muffins out of the muffin tin and place on a cooling rack to prevent further cooking


Coconut Pineapple Shake

Coconut Pinapple Shake 2

Allergen Information:  Contains Tree nuts.  See “Notes” for alternative.

This shake will make you long for summer and sand between your toes. It’s light, fun, filling, and great for people starting out with shakes. Enjoy!


Coconut Pineapple Shake
Recipe type: Shakes & Beverages
Serves: 1
  • 2 T hemp seeds
  • 1 cup frozen pineapple
  • ½-1 frozen banana
  • 1 T almond butter
  • 1 cup coconut water
  1. Place all ingredients in a high speed blender in the order listed. Blend until creamy & Enjoy!
If you need more coconut water, feel free to add it. If you want your consistency more like a milkshake, you may add a few ice cubes after you've blended and blend again!

To make this recipe free of all top 8 allergens, replace almond butter with sunflower seed butter.

Please use organic ingredients when possible.