Hearty Oat Muffins
These are hearty muffins great for a grab and go snack or paired up at breakfast as a healthier option. Packed with protein with Greek yogurt, moistened with pumpkin puree and lots of fiber with oats with the addition of a favorite of mine, Lucuma powder.
Makes 12 muffins
1/2 cup of pumpkin puree
2 eggs (preferably organic)
2 tablespoons of pure maple syrup
1 cup of full fat plain Greek yogurt
1/2 cup of plant based milk of your choice(no sugar added)
1 tablespoon of coconut oil
1 cup of toasted oat flour (you can purchase at Anson mills.com)
1/2 cup of quick cooking oats
1/4 cup of whole wheat pastry flour
1/4 cup of organic Lucuma powder
1/2 teaspoon of baking soda
1 1/2 teaspoons of baking powder
1/2 teaspoon of cinnamon
1/2 teaspoon of nutmeg
1/2 teaspoon of ginger
1/4 cup of dark chocolate chips
1/4 cup of dark raisins
Preheat oven to 350F.
In a mixing bowl, mix the wet ingredients together using a whisk. Set aside.
In a large mixing bowl, combine the dry ingredients and whisk together to combine.
Add the wet ingredients to the dry and mix until just combined. (Do not overmix to prevent the muffins from getting tough.
Fold in the chocolate chips and raisins.
Oil a muffin pan or use muffin liners. Scoop about 1/4 cup evenly for each muffin.
Place into a preheated oven for 15 to 20 minutes or until a toothpick inserted in the middle comes out clean.
Nutrition info: (1 muffin per serving)
Calories:97 Fat 4 grams, Cholesterol, 36 mg, Sodium 43 mg, Carbs 10, Fiber 5 mg, Sugar 8, Protein 6
This dish is my go to whenever I want a simple, but flavorful dish with lots of veggies. i used a medley of fresh peppers, carrots, onions and broccoli, but you can use any fresh vegetables of your choice.
(About 1 1/2 cups per serving)
1 cup of reduced sodium chicken broth
1 tablespoon of reduced sodium soy sauce
1 tablespoon of coconut sugar or dark brown sugar
1 tablespoon of black vinegar, or apple cider vinegar
1/2 teaspoon of fish sauce (optional)
1 teaspoon of siracha
1 tablespoon of cornstarch
2 tablespoons of avocado oil (divided)
2 tablespoons of freshly grated ginger
3 cloves of garlic, minced
1 pound of large, wild caught shrimp, peeled and deveined,, tails intact
3 cups of broccoli
1 carrot, sliced thinly
1 red onion, roughly chopped
1 large red bell pepper, sliced
Place all of the sauce ingredients into a small bowl and whisk to combine. Set aside.
Place a wok or large skillet over medium high heat. Add 1 tablespoon of the avocado oil and swirl to coat the pan.
Add the ginger and garlic until fragrant for 30 seconds or so.
Add in the shrimp and cook for a couple of minutes until almost cooked. (It will continue to cook as you prepare the rest of this recipe and will be added at the end.) Place onto a plate and set aside.
Add the remaining 1 tablespoon of avocado oil to the pan and add the broccoli and carrot. Saute for a minute or so. Add a couple of tablespoons of water if needed to soften the broccoli and carrots.
Add it the red onion and red bell peppers and cook for another minute or so.
Add the sauce to the pan and add the shrimp back into the pan.
Continue to cook for another minute or so until the sauce thickens with the shrimp and vegetables. Serve with grain of your choice.
This dish is a simple take on mussels which is very easy to prepare. The broth is super flavorful with curry powder with a splash of coconut milk. Great as an appetizer.
1/2 pound per serving
2 pounds of cleaned mussels
1 tablespoon of coconut oil, unrefined
2 cloves of garlic, minced
2 tablespoons of fresh grated ginger
1 small red onion, chopped
1 small habanero pepper, minced (seeds removed)
1/2 tablespoon of Jamaican curry powder
1 tablespoon of coconut sugar
1/4 cup of dry white wine
2 cups of chicken broth
1/4 cup of full fat coconut milk
Juice of 1 lime
In a large pot or dutch oven, add the coconut oil over medium high heat.
Add the garlic, ginger and onion until lightly browned for 2-3 minutes.
Add in the habanero pepper,curry powder and coconut sugar and cook for another minute.
Add in the white wine to deglaze the pan and cook for another couple of minutes.
Add in the broth and coconut milk and bring to a boil. Then add the mussels and stir the mixture so that it coats the mussels.
Cover the pot and reduce to a simmer and cook for 8-10 minutes or until the mussels open up. Discard any that do not open.
To finish, squeeze fresh lime juice into the pot and stir again. Serve.