Quinoa Flour Muffins

Ingredients

·         2 cups quinoa flour

·         2 ½ tsp aluminum-free baking soda

·         1 tsp white vinegar

·         ½ tsp sea salt

·         4 Tbsp allowed oil or mango puree

·         1 cup allowed milk

·         2 eggs, or 2 Tbsp tapioca flour or ground flax seed mixed with 6 Tbsp warm water, or 2 mashed banana, or other safe egg substitute

·         ½ cup maple syrup or other allowed sweetener

·         2 cups dried cranberries or other dried or frozen fruit, berry, or nuts

Directions

1.       Preheat oven to 375 degrees F. Line muffin tin with paper muffin cups.

2.       Mix together the flour, baking soda, and salt in a large bowl and set aside.

3.       Whisk together the milk or water, oil or fruit puree, eggs or egg substitute, maple syrup in a smaller bowl and add to the dry mixture. Stir well. The batter will be very thick.

4.       Add the berries and/or nuts and fold into the batter.

5.       Ladle the batter evenly between 12 cups. Bake for 22-25 minutes until the tops are golden brown and a wooden toothpick inserted comes out clean. Move to a wire rack to cool completely before storing or freezing.

Nutrients Per Muffin (Nutrients will vary based on ingredients used):

Calories: 189

Protein: 4 g

Fat: 7 g

Carbohydrate: 27 g

Fiber: 2 g

Sodium: 364 mg

Potassium: 62 mg

Recipe source: elizabethyarnell.com/effortlesseating/2014/03/gluten-free-quinoa-muffins

Chcolate Chip Banana Cookies

 Ingredients:
• 1 ripe banana, mashed
• 1 egg
• ½ tsp vanilla
• ½ cup almond flour
• ½ cup shredded, unsweetened coconut
• ¼ tsp baking powder
• ¼ tsp cinnamon
• 1 stevia packet
• 1/8 tsp salt
• ¼ cup chocolate chips (can omit if needed)

Directions:
Preheat oven to 375 degrees F.
Beat egg in with mashed banana and vanilla.
Add dry ingredients and stir to combine.
Fold in chocolate chips and refrigerate about 15-30 minutes.
Scoop dough onto a greased cookie sheet (or use parchment paper) and bake for 15-17 minutes.

Makes about 10 cookies
Nutrients Per Cookie
Calories: 55
Fat: 3.1 g
Protein: 1.1 g
Carbohydrate: 6.2 g
Fiber: 1 g
Sodium: 42 mg

zucchini Hummus

Ingredients:

·         3-4 medium zucchini’s

·         ¼ C olive oil

·         ¼ C lemon juice

·         ½ C + 2 Tbsp tahini

·         1 ½ tsp salt

·         2 tsp cumin (optional)

·         4 cloves garlic (optional)

·         Paprika to garnish

Directions:

1.       Chop zucchini into equal 1-2 inch chunks.

2.       Fill mixer or food processor half way with zucchini and slowly add the remaining chunks. (should make a liquid)

3.       Optional --If the zucchini is juicy take a fine mesh strainer and drain the zucchini over a bowl.

4.       Place the olive oil, lemon juice, tahini, garlic, cumin, and salt in mixer/food processor and process until smooth.

5.       Add the zucchini and blend together

6.       The hummus will be runny at first but should firm up if placed in the refrigerator for an hour.

7.       Can garnish with paprika, cumin, olive oil, or more garlic

Nutrients Per Serving (based on 12 servings per recipe)
Calories: 122
Fat: 11 g
Protein: 3 g
Carbohydrate: 5 g
Fiber: 2 g
Sodium: 213 mg
Potassium: 197 mg

Homemade Oat Milk

Ingredients:

·         1 cup steel cut oats

·         3 cups filtered water

·         1 ½-2 Tbsp pure maple syrup (or other liquid sweetener), to taste

·         1 tsp pure vanilla extract

·         Scant ¼ tsp salt (enhances flavor)

·         ¼ tsp ground cinnamon (optional)

*will also need high power blender

Directions:

1.       Rinse and drain 1 cup of steel-cut oats. Place oats in a bowl and cover with water. Soak for around 20 minutes (can soak longer, even overnight).

2.       After soaking, rinse and drain the oats very well.

3.       Scoop oats into your blender and add 3 cups of water, you can add more water if you want a less creamy and thinner milk.

4.       Cover with lid and turn the blender on a low speed, increasing the speed gradually, and blend at the highest speed for about 8-10 seconds only.

5.       Place a fine sieve over a large bowl and pour the oat milk very slowly into the sieve.

6.       With a spoon, gently push down on the oat pulp so the milk flows through.

7.       Scoop the oat pulp into a small bowl and set aside, clean out your blender and sieve until no pulp residue remains.

8.       Place sieve on top of your blender and pour the milk in once again and strain.

9.       Rinse out the bowl and sieve once again. Strain the milk through the sieve into the bowl once again (optional).

10.   Whisk in maple syrup, vanilla, salt, and cinnamon.

11.   Pour into a storage container (mason jars work well) and store in the fridge. Milk will naturally separate so give the jar a shake before using. It should last 4-5 days

Nutrients Per Serving (makes about 4 Servings)

Calories: 104

Fat: 1.4 g

Protein: 3 g

Carbohydrate: 21

Fiber: 2 g

Sodium: 148 mg

Potassium: 95 mg

Recipe source: www.ohsheglows.com