Dr. Oz's No Bake Energy Bars

Ingredients:

• 1 cup quick-cook oats, uncooked
• 1/3 cup dried tart cherries (or other dried fruit)
• 1/2 cup all natural nut butter (peanut, almond, sunflower, cashew)
• 3 Tbsp honey
• 1 tsp vanilla

Directions

1. Mix all ingredients together in a bowl.

2. Spread the mixture in a pan and refrigerate for 2 hours.

3. Slice and enjoy! Return uneaten bars to fridge for storage.

Makes about 6-8 servings

Nutrients Per Serving (based on 8 servings)

Calories:  177

Protein: 6 g

Fat: 9 g

Carbohydrate: 22 g

Fiber: 2 g

Sodium: 76 mg

Potassium: 192 mg

Paleo Bread

Ingredients:

• 2 large plantains, peeled and broken into chunks
• 2 eggs
• 1 Tbsp olive oil, or more to taste
• sea salt to taste

Directions:

1. Preheat oven to 350 degrees F. Line a baking sheet with a silicone baking mat or parchment paper. 

2. Blend plantain, eggs, olive oil, and salt in a food processor until smooth, scraping down sides occasionally. Spread plantain mixture into a rectangle about 1/2 inch thick onto the prepared baking sheet; sprinkle salt over the top. 

3. Bake in the preheated oven until bread is lightly browned and holds together, about 15 minutes. Cool on pan for about 5 minutes before slicing with a pizza cutter. 

Makes about 6 servings

Nutrients Per Serving:

Calories: 114

Protein: 2.6 g

Fat: 4 g

Carbohydrate: 19.1 g

Fiber: 1.4 g

Sodium: 62 mg

Potassium: 317 mg

Breakfast Quinoa Pudding

Ingredients:

• 1/2 cup quinoa
• 1 cup water
• 1/4 cup milk
• 1 Tbsp honey
• 1/4 tsp cinnamon
• 1/4 tsp vanilla
• 1/2 Tbsp butter

Directions:
Rinse quinoa under cool water. Heat quinoa and water in a medium saucepan to a boil. Reduce heat, cover and simmer for 10-15 minutes until soft. Stir in remaining ingredients.


Makes about 2 servings

Nutrients Per Serving:
Calories: 222
Protein: 6.7 g
Fat: 6 g
Carbohydrate: 36 g
Fiber: 3 g
Sodium: 41 mg
Potassium: 252 mg

Cranberry Orange Biscuits

Ingredients:

• 1/4 cup coconut flour
• 1/4 tsp Celtic sea salt
• 1/4 tsp baking soda
• 1/4 cup palm shortening
• 1/4 cup coconut sugar
• 3 eggs
• 1 Tbsp orange zest
• 1/2 cup dried cranberries

1. Place coconut flour, salt, and baking soda in a food processor
2. Pulse in shortening, coconut sugar, eggs, and orange zest
3. Remove blade from processor and stir in cranberries by hand
4. Fill a ¼ cup scoop with batter
5. Release batter onto a parchment paper lined baking sheet
6. Bake at 350° for 20 minutes
7. Cool for 15 minutes
8. Serve

makes 6 biscuits


Nutrients per biscuit
Calories: 146
Protein: 2.8 g
Fat: 11.3 g
Carbohydrate: 9.4 g
Sodium: 180 mg

Egg White Protein Oatmeal

Makes 1 Serving


Ingredients:

• 1/2 cup quick cooking oats (you can use regular oats but the cooking time will be a little bit longer)
• 1 ripe banana
• 1/2 cup milk of your choice
• 3/4 cup liquid egg whites
• 1/2 tsp cinnamon

Directions:
1. Peel and mash banana
2. Stir banana and remaining ingredients together in a medium-sized bowl with room at the top so the oats can expand in the microwave with out spilling
3. Microwave on high for 3 minutes, stirring after 75 seconds and then again every 30 to 45 seconds until three minutes are up.
4. Top with your favorite toppings and enjoy.


Nutrients Per Recipe:
Calories: 340
Protein: 29 g
Fat: 3 g
Carbohydrate: 54 g
Fiber: 6 g
Sodium: 427 mg
Potassium: 1011 mg
Phosphorus: 296 mg


Recipe Source: http://www.pbfingers.com/2014/09/17/three-minute-egg-white-oatmeal/

Grain Free Crepes or Tortillas

Ingredients:

• 6 large eggs
• 1 cup unsweetened almond milk (or other allowed milk)
• 3 Tbsp coconut flour, sifted
• 2 tsp coconut oil, melted
• 1 tsp arrowroot powder (or tapioca flour/starch)
• 1/4 tsp sea salt
• coconut oil or butter for pan

Directions

1. Whisk the crepe ingredients in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again.
2. Heat a crepe pan or skillet with enameled surface over medium-high heat
3. Pour ¼ cup of the batter into the hot pan, turning the pan in a circular motion with one hand so to spread the batter thinly around the pan. Alternatively, use a spatula to quickly spread the batter. Fill any open spots with a drop of batter to make sure the pan is fully covered.
4. Cook for 1 minute until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15 seconds and turn out on a plate.
5. Continue with the remaining batter, stacking the crepes on a plate as you work. Add a little more oil to the pan every 3-4 crepes or if they begin to start sticking.

Nutrients Per Crepe (makes about 10 crepes)
Calories: 67
Protein: 4.3 g
Fat: 4.4 g
Carbohydrate: 1.8 g
Fiber: 0.8 g
Sodium: 108 mg
Potassium: 57 mg


Recipe Source: http://againstallgrain.com/2013/01/26/crepes-grainfree-paleo/

Turmeric Smoothie

Anti-inflammatory and immune boosting!


Ingredients:

• 1 cup full fat coconut milk (can substitute any other milk or yogurt)
• 2 bananas
• 1/2 tsp ground ginger
• 2 tsp ground turmeric
• 1 Tbsp honey or maple syrup (optional)
• 1/2 tsp vanilla extract
• 6-8 ice cubes (more if needed)

Directions: Place all ingredients in a blender of food processor and blend until smooth and creamy.


Makes 2 servings




Nutrients Per Serving (will full fat coconut milk)
Calories: 370
Protein: 4 g
Fat: 25 g
Carbohydrate: 40 g
Fiber: 4 g
Sodium: 17 mg
Potassium: 731 mg
Phosphorus: 140 mg




Recipe Source: www.comfybelly.com

5 Ingredient Spelt Flatbread

Ingredients:

• 2 cups + 2 Tbsp light spelt flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 3/4 cup almost boiling water
• 1 Tbsp extra virgin olive oil

Directions:
1. In a large bowl, whisk together the flour, salt, and baking soda.
2. Stir in the hot water and oil until it forms a dough.
3. Knead the dough with your hands for about 15 times, soaking up the extra flour at the bottom of the bowl as you go. If the dough is still wet, add some more flour and knead again.
4. Shape dough into a ball and place in the bowl. Cover with a tea towel to prevent from drying out.
5. Preheat a large skillet over medium heat.
6. Grab a chunk of dough just larger than a golf ball. Shape the ball and sprinkle on some spelt flour to coat lightly.
7. Place a large nonstick baking mat on the counter and flour a rolling pin. You can also use parchment paper instead of a nonstick mat. Sprinkle the mat with a dusting of four.
8. Roll the dough all directions into a circular shape until it's paper thin. It's okay if it's not a perfect circle. Drizzle with a tiny bit of olive oil and spread it out to coat the entire surface.
9. Place the tortilla on the preheated skillet, oil side down. Cook over medium heat for around 30 seconds and then flip it with a spatula and cook for another 30 seconds or so. Cooking for too long may cause it to tear or dry out.
10. Place cooked tortillas on a plate and cover with a tea towel to prevent drying. Repeat steps for the rest.
11. Store leftovers on a plate with a lightly damp paper towel spread out on top. Cover the plate with plastic wrap and place in fridge.


Makes about 6 large or 8 small tortillas


Nutrients Per Flatbread (large)
Calories: 118
Protein: 4 g
Fat: 3 g
Carbohydrate: 21 g
Fiber: 3 g
Sodium: 105 mg
Potassium: 113 mg
Phosphorus: 116 mg


Recipe source: http://ohsheglows.com/




Read more: http://ohsheglows.com/#ixzz2yyKL1ID3

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

Coconut Flour Banana Bread

Coconut flour is gluten and sulfite free. It is high in fiber and protein. 

In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio.  They are not equivalent.

Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.  When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

 Coconut flour is dense and can also be dry.  Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry.  To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.

Coconut flour adds a coconut flavor to your baked goods.

Coconut Flour Banana Bread

Ingredients:

• 3 ripe bananas
• 2 eggs
• 2 Tbsp chia seeds
• 6 Tbsp water
• 20 drops liquid stevia (I ~2 tsp of powdered stevia, you could also substitute your allowed sweetener
• ½ cup coconut oil melted
• 2 Tbsp milk
• 1 tsp vanilla
• 1 cup coconut flour
• ½ tsp baking soda

Directions

• 1.     Heat oven to 350 degrees
• 2.     Mix chia seeds and water and set aside
• 3.     Mash banana and mix with wet ingredients
• 4.     Add chia to mixture
• 5.     Add flour and baking soda and mix until combined
• 6.     Bake for 40 min

This makes dense and slightly crumbly bread but it has a good flavor and is very filling.

Nutrition facts per serving (makes about 12 servings)

Calories: 170

Fat: 12 gm

Protein 3.1 gm

Carbohydrates: 13 gm

Sodium: 83 mg

Oatmeal Cottage Cheese Banana Pancakes

A good, high protein breakfast or snack! 

Ingredients

• 1/2 cup gluten-free old-fashioned rolled oats
• 1/2 medium banana
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 2 large egg whites (or 1 egg)
• 1/4 cup fat free (or low-fat) cottage cheese
• 1-2 tablespoons unsweetened vanilla almond milk
• Optional add-ins:
• Fresh berries, chocolate chips, peanut butter

Instructions

1. Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
2. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.

Notes

If the pancakes are too thin, add in a tablespoon of more oats, if they are too thick, add in a teaspoon or two of milk.
Feel free to double recipe if making for more than one person.

Nutrition Information

Serving size: Entire recipe 

Calories: 290 

Fat: 3.2g 

Carbohydrates: 46.8g 

Fiber: 6.2g

Protein: 20.2g

Recipe source: http://www.ambitiouskitchen.com/2013/04/oatmeal-cottage-cheese-banana-pancakes-high-in-protein-gluten-free/

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 

Homemade Applesauce

Ingredients:

• 4 Granny Smith and 4 Golden Delicious Apples, peeled, cored, cut into 1/2 inch slices (can also use pears)
• 1 cup apple cider or juice
• 1/4 cup honey
• 2 cinnamon sticks
• 1/4 tsp ground cinnamon

Directions:
Add apples, apple cider, honey, and cinnamon sticks to a large saucepan. Bring to a boil, cover with a lid and reduce to a simmer. Let cook for 15 minutes or until apples are tender. Remove cinnamon sticks and discard.
Mash with a potato masher, and stir in the 1/4 tsp ground cinnamon. Transfer to a serving dish and serve warm.

Makes 4-6 servings

Nutrients Per Serving (based on 4 servings)
Calories: 223
Protein: 1 g
Fat: 0.5 g
Carbohydrates: 59 g
Fiber: 4 g
Sodium: 9 mg
Potassium: 243 mg

Two Ingredient Pancakes

Sweet Potato Pancakes:

Ingredients:

• 3 eggs
• 1 cup sweet potato (boiled or baked without skin)

Directions:

Combine sweet potatoes and eggs and mix. Mixture will be a little lumpy and it is okay if it is not perfectly combined. Pour onto a greased pan and cook on low heat. Flip when the edges are completely cooked.

Makes about 4 medium sized pancakes

Nutrients Per Pancake
Calories: 115
Fat: 3.75 g
Protein: 5.5 g
Carbohydrate: 14.5 g
Fiber: 2 g
Sodium: 75 mg
Potassium: 241 mg
Phosphorus: 97.5 mg

Banana Pancakes:

Ingredients:

• 3 eggs
• 1 medium ripe banana

Directions:

Beat eggs together and then mix in banana. Mixture will be lumpy. Pour onto a heated pan and cook on low heat. Flip once bubbles appear or edged become cooked.

Makes 4 medium sized pancakes

Nutrients per Pancake:
Calories: 79.5
Fat: 3.75 g
Protein: 4.75 g
Carbohydrate: 6.75 g
Fiber: 0.75 g
Sodium: 18 mg
Potassium: 122 mg
Phosphorus:78 mg

banana bread biscuits

Ingredients:

• 1 mashed banana
• 2 Tbsp vegan butter
• 1/2 cup plus 2 Tbsp oat flour
• 1/2 tsp baking powder
• 2 Tbsp coconut sugar

Directions:
Mix dry ingredients in one bowl (flour, baking powder, sugar) and wet ingredients in another bowl (banana, vegan butter).

Combine until just incorporated (don’t overwork the dough).

Divide into three portions and drop onto a baking sheet that’s either greased or lined with parchment paper.

Bake for 18-20 minutes at 375 degrees F.

Makes 3 biscuits

Nutrients per biscuit:

Calories: 241

Protein: 4 g
Fat: 9 g
Carbohydrate: 37 g

Fiber: 3 g

Sodium: 151 mg
Potassium: 281 mg

Phosphorus: 150 mg

Recipe Source: http://www.hungryhungryhippie.com/banana-bread-biscuits/

Chewy Granola

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup creamy buckwheat cereal
• 1/4 cup ground flax seeds
• 1/2 cup shredded unsweetened coconut
• 1/2 cup dried blueberries
• 1/3 cup slivered almonds
• 1/3 cup brown rice syrup (maple syrup, agave, honey would also work)
• 1/3 cup coconut oil, melted
• 1/2 tsp cinnamon

Directions:

Pre-heat oven to 225 degrees F. Mix everything together in a large bowl. Spread onto a baking sheet that has been lined with parchment or foil, or sprayed with non-stick spray. Bake for 60 minutes.

Makes about 12 servings

Nutrients Per Serving:
Calories: 241
Protein: 3.8 g
Fat: 17 g
Carbohydrates: 21 g
Fiber: 4g
Sodium: 33 mg
Potassium: 218 mg
Phosphorus: 116 mg

Recipe Source: http://www.hungryhungryhippie.com/granola-thats-chewy/

Amaranth Granola

Ingredients:

• 1/4 cup apricot or peach puree
• 1/4 to 1/2 cup maple syrup
• 1 Tbsp oil (coconut works well)
• 1 Tbsp vanilla
• 3/4 tsp salt
• 2 1/4 cup puffed amaranth
• 1/2 cup nuts (optional)
• 1/2 cup raw sunflower seeds
• 1/2 cup unsulfered and diced dried apricots and peaches (other dried fruids work well too)
• 1/2 cup grated unsweetened coconut (optional)

Directions
1. Preheat oven to 375 degrees F. Lightly grease a 13 x 9-inch cake pan.
2. In a large mixing bowl, mix puree, syrup, oil, vanilla, and salt. Add amaranth, nuts, seeds, dried fruit, and coconut. Stir enough to coat dry ingredients
3. Spread in the cake pan and toast for 20-25 minutes, stirring frequently. The edges tend to burn faster than the rest of the granola and so should be watched carefully.
4. Cool and store in an airtight container. Eat within two weeks.

Makes 4 cups

Nutrients per 1/2 cup serving:
Calories: 250
Protein: 5.4 g
Fat: 15.3 g
Carbohydrates: 28 g
Fiber: 4.4 g
Sodium: 227 mg
Potassium: 285 mg
Phosphorus: 155 mg

Recipe Source: The Allergy-Free Cookbook

Raw Buckwheat Porridge

Ingredients:

• 2 cups raw buckwheat groats (not the same as Kasha or roasted buckwheat) soaked in water for a minimum of 1 hour or overnight
• 1 1/4 cups non-dairy mild (almond, soy, coconut, rice)
• 2 Tbsp chia seeds
• 1/4 cup liquid sweetener or to taste (Agave, honey, maple syrup, rice syrup)
• Pinch of salt
• 1tsp vanilla extract
• 1 tsp cinnamon

Optional toppings:

• chopped fruit or dried fruit
• chopped nuts or seeds
• nut butter

Directions:

1. In a bowl pour 2 cups raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.

2. Plack buckwheat groats in a food processor or blender, along with almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste.

3. Scoop into bowls and add desired toppings. Serve immediately cold. Place leftovers in the fridge and enjoy for the next few days.

Makes about 4 one cup servings

Nutrition Facts Per Serving:
Calories: 400
Carbohydrates: 85 g
Protein: 11 g
Fat: 5 g
Fiber: 10 g
Sodium: 70 mg
Potassium: 395 mg
Phosphorus: 372 mg



Recipe Source: http://ohsheglows.com/2011/07/11/raw-buckwheat-breakfast-porridge/

Zuchini Oat Bread

Recipe Source: http://www.hungryhungryhippie.com/sweet-zucchini/

Ingredients:

• 1 zucchini, shredded
• 1 cup oat flour
• 1/2 cup almond flour
• 2 tbsp ground flax
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/3 cup brown rice, honey, or maple syrup
• 1/4 cup oil (canola or coconut)
• optional: shredded coconut, carob chips, walnuts, etc.
• splash of rice/almond/soy milk if mixture is too dry

Directions:


Pre-heat oven to 375.

Shred zucchini. In a large mixing bowl, add the rest of ingredients. Mix and add in the zucchini. Let the batter sit for a few minutes (to give the flax some time to “gel”).

Add whatever mix-ins you’d like.

Pour into two mini loaf pans (sprayed with non-stick) or one large loaf pan. Bake for 25 minutes on 375 degrees.

* Mixture is very crumbly when hot, allow to cool before cutting or taking out of pan

Nutrition facts per slice (makes about 10 slices)
Calories: 180
Protein: 5 g
Carbohydrate: 23 g
Fat: 8 g
Fiber: 2 g
Sodium: 176 mg
Potassium: 208 mg
Phosphorus: 152 mg

Apricot Quinoa Cereal

Ingredients:

• 1 1/2 cups water
• 1/2 cup quinoa
• 1 cup apricot nectar
• 1/2 cup millet
• 1 cup chopped dried apricots
• 1/4 cup low-fat cottage cheese
• 1/2 tsp ground cinnamon
• 2 Tbsp maple syrup
• 1/2 tsp ground mace

Directions:

In a 2 quart saucepan, bring the water, apricot nectar, apricots, cinnamon, and mace to a boil. Rinse the Quinoa according to the package instructions. Add the quinoa and millet to the saucepan. Reduce the heat to a simmer. Partially cover the pan and cook until the liquid is absorbed and the grains are tender, 15 to 20 minutes. Press the cottage cheese through a sieve into a small bowl. Stir in the maple syrup. Stir the mixture into the cereal. Serve warm.

Serves 4

Nutrients per Serving
Calories: 322
Protein: 8.8 g
Carbohydrates: 68 g
Fat: 2.7 g
Fiber: 6.3 g
Sodium: 65 mg
Potassium: 650 mg
Phosphorus: 216 mg