Blueberry Banana Oatmeal Bread

Ingredients:

• 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
• 2 tsp baking powder
• 1 tsp sea salt
• 1/3 cup brown sugar or allowed sweetener 
• 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
• 3 extra ripe bananas mashed 
• 1/2 cup unsweetened applesauce
• 1/3 cup unsweetened almond milk
• 1 cup frozen blueberries

Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)

Calories: 112

Protein: 2.5 g

Fat: 1.5 g

Carbohydrates: 23.6 g

Fiber: 3 g

Sodium: 164 mg

Recipe source: thereallife-rd.com 

Creamy Cauliflower Sauce

Ingredients:

• 8 large garlic cloves, minced
• 2 Tbsp butter
• 5-6 cups cauliflower florets
• 6-7 cups vegetable broth or water
• 1 tsp salt (more to taste)
• 1/2 tsp pepper (more to taste)
• 1/2 cup milk (more to taste, can use unflavored almond/soy/rice milk)

Directions:

1. Garlic: saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned. Remove from heat and set aside.

2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. 

3. Puree: Use a slotted spoon to transfer the cauliflower pieces to a food processor or blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce to be. You may have to do this in batches depending on the size of your food processor/blender. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Use as a pasta/pizza sauce or add to rice.

Serving size: 1/2 cup (recipe makes about 10 servings)

Nutrients Per Serving:

Calories: 52

Protein: 2 g

Fat: 3 g

Carbohydrate: 7 g

Fiber: 2 g

Sodium: 588 mg

Potassium: 212 mg

Phosphorus: 43 mg

recipe source: http://pinchofyum.com/creamy-cauliflower-sauce

Creamy Avocado Sauce

Ingredients:

• 1 medium, ripe avocado
• 1/2 lemon, juiced
• lemon zest
• 2-3 cloves of garlic
• 1/2 tsp salt, or to taste
• 1/4 cup fresh basil (optional)
• 2 Tbsp extra virgin olive oil

Directions:

Place garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Add the pitted avocado, basil, and salt. Process until smooth and creamy.

Serves about 3 if mixed with pasta, can also be used as a sandwich spread.

Nutrition Facts Per Serving (based on 3 servings)

Calories: 162

Protein: 1 g

Fat: 16 g

Carbohydrate: 6 g

Fiber: 3 g

Sodium: 392 mg

Potassium: 258 mg

Phosphorus: 30 mg