Category Archives: Klean Breakfasts

{Hazelnut-Oat Baked Apples}

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G.F Vegan Protein Muffins: 2 flavors/1 batch

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HEALTHY GLUTEN FREE/VEGAN MUFFINS:

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As I was scrolling through Pinterest, all these muffin recipes kept showing up. They all looked insanely yummy, but I knew that they were all just loaded with tons of sugar and empty calories. People often associate the word “muffin” with something that is semi-healthy for you. In fact, most people believe that if they choose the “blueberry muffin” at Dunkin Donuts, over the chocolate glazed donut, they are making a healthier choice. This couldn’t be further from the truth. Most muffins have just as much sugar, if not MORE!~ This is definitely not a healthy way to start your morning. THIS muffin recipe is healthy. There are no artificial flavors, unhealthy fats, or table sugar. They are sweetened with honey and coconut palm sugar. They are gluten free, vegan, and high in protein. In case you’re wondering why I add protein to pretty much all my shakes, pancakes, and breakfast baked goods, it’s because protein helps to break down the carbs. Anything that is high in sugar and carbs, but low in healthy fats and protein, turns to pure sugar and does no good in your body. The coconut oil and protein both help to make these good sources of fats and protein.

Ingredients: This recipe yields for 6 muffins. ( X it all by 4— to make 24 muffins )

  • 1-1/4 cups Pamela’s GF Baking & Pancake Mix
  • 1/4 cup coconut oil
  • 1/2 cup almond milk (or coconut milk)
    1/4 cup coconut palm sugar AND 1 tbspn. of honey
  • 1/3 cup apple sauce
  • 1 tsp vanilla
  • 1/4 cup oats
  •  1/4 cup chopped almonds ( I used a food processor to chop my soaked, dehydrated almonds) SAVE 1-2 tablespoons of the chopped almonds to sprinkle over top of the muffins.
  • 1 scoop vegan, vanilla protein powder
  • 1 tsp. ground flax seed

DO NOT TIMES THIS BY 4: This is the ACTUAL, TRUE AMOUNT OF BLUEBERRIES TO ADD TO THE REMAINING 1/2 of the BATTER, AFTER YOU POUR OUT THE ALMOND CRUCNH INTO 12 MUFFIN CUPS

  • 1 cup blueberries. (I used frozen blueberries. Either will work) You will not add the blueberries until after you have already poured out 12 muffin cups of just the plain almond crunch batter.

Directions:

Preheat the oven to 350 degrees
Mix all the ingredients into a large mixing bowl.
Place 24 muffin cups into a muffin pan.
Pour out 12 muffins, and sprinkle remaining chopped almonds over top of the 12 muffins.
With the remaining batter, add the one cup of organic blueberries to the mixture.
Pour the the blueberry mixture into the other 12 cups, and then sprinkle some oats over top, to make them pretty. 🙂
Bake for 10-12 minutes.
Serve hot with some EARTH BALANCE vegan/soy free butter over top!
DELISH for breakfast, with a hot cup of coffee. 🙂

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muffins1 ENJOY!, KAITLIN

Egg White Veggie Omelette

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omelet3 <– This omelette is super easy to make and delicious. I will teach you a few tricks to make it DELICIOUS! I used to make omelettes all the time, when I was younger. I found a few tricks to make it really yummy! Starting your morning off with a protein rich meal, helps you stay full longer and kick the mindless snacking to the curb.

What you’ll need:

1. 16 0z. Organic Valley Organic Egg Whites
2. 2 tbsp. Soy Free Earth Balance Vegan Butter
3. 1 handful of arugula
4. 1 garlic clove
5. 1/4 cup of diced tomatoes
6. 3 slices of organic turkey
7. 1 tsp. of chopped fresh or dried basil
8. Daiya- (Dairy Free) cheddar cheese (optional)
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Directions:

1. Coat the pan with the Earth Balance butter, then add chopped garlic. Brown the garlic.
2. Chop up the Turkey, and then add it to the pan.
3. Add the arugula.
4. Pour the entire carton of egg whites over all of the veggies.
5. Cook on medium heat until the top starts to solidify. It will still be very liquidy.
6. Add the diced tomatoes over top.
7. Sprinkle salt, pepper, basil, and garlic salt over top.
8. NOW.. here is the best part of it all. Put the pan in the over on broil. Let it slowly cook the top of the omelette, until golden.
9. Then, cut it up like a pizza, and SERVE! :0)

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ENJOY!!! HAPPY SUNDAY!

<>< Kait

Healthy Gluten-Free Breakfast Wrap

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This egg wrap is gluten free, dairy-free, and chemical-free! I promise you that it is easy to make, and very delicious….

Have you ever stopped to read the ingredients in a typical egg wrap from McDonalds? If you answered no, then let me take a  minute to enlighten you!!

mcdonalds-Sausage-Burrito<– This McDonald’s egg wrap looks fake doesn’t it? Well, that’s because it is!!!!!!

Look at the INSANE list of toxic ingredients below:

FLOUR TORTILLA: Ingredients: Enriched Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Shortening (Interesterified Soybean Oil and/or Hydrogenated Soybean Oil and/or Soybean Oil and/or Hydrogenated Cottonseed Oil), Contains 2% or Less of: Sugar, Leavening (May Contain One or More of: Baking Soda, Sodium Aluminum Sulfate, Corn Starch, Sodium Acid Pyrophosphate, Calcium Sulfate, Monocalcium Phosphate), Salt, Wheat Gluten, Dough Conditioners (Sodium Metabisulfite [Contains Sulfites], Distilled Monoglycerides). SAUSAGE & SCRAMBLED EGG MIX Ingredients: Pre-Cooked Egg Product (Whole Eggs, Nonfat Milk, Soybean Oil, Modified Food Starch, Salt, Black Pepper Flavor [Corn Starch, Spices, Mixed Triglycerides, Flavors, Silicon Dioxide, Gelatin, Carboxymethyl Cellulose, Sodium Benzoate, Citric Acid, Gum Acacia], Extractives of Black Pepper, Xanthan Gum, Citric Acid, Butter {Cream}, Lipolized Butter Oil, Flavors, Artificial Flavors]), Pre-Cooked Sausage Crumbles (Pork, Water, Salt, Dextrose, Spices, Corn Syrup Solids, Sugar, BHA, Propyl Gallate, Citric Acid [Added To Help Protect Flavor]), Vegetables (Tomatoes, Green Chiles, Onions, Calcium Chloride, Citric Acid).b PASTEURIZED PROCESS AMERICAN CHEESE Ingredients: Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains 2% or Less of:  Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Acetic Acid, Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy Lecithin (Added for Slice Separation).

ARE YOU FLIPPING KIDDING ME?????????????????????? Does this outrage you as much as it does me>>? Why is there not a poison label that comes on the outer package of this “WRAP” ???? poison

 EATKLEAN’s Healthy, NO-TOXINS, Gluten Free, Delicious Breakfast Wrap

wrap1Okay, so now that I  hopefully convinced you to never eat at McDonald’s again, or any fast food chain for that matter, let me give you an easy recipe to make your own yummy, healthy wrap.

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Here’s What You’ll Need:

GoodBye Gluten Multigrain Wraps
3 Organic large eggs
Daiya Mozzerella Cheese
Earth Balance Soy Free Butter
Avacado oil
Organic brown rice
1 can of organic black beans
Cayenne pepper, salt, pepper
Chopped tomatoes and lettuce (optional)
6 organic, red potatoes
Organic hot sauce (optional)

Directions:

1. Prepare  the rice first, since it will take the longest. You can use frozen rice or microwaveable rice if you want it to be quicker. Just put the rice in a pan on the stove, do not actually use the microwave to cook it. Mix in desired amount of black beans.
2. Put the oven on broil. In a small pan, chop up the potatoes into small cubes, and pour 2tbsp of avocado oil over top. Sprinkle with salt and pepper and cook in the oven on broil for 20 minutes, or until golden crisp. 🙂
3. Crack 3 eggs and place in a bowl. Add 1 tbsp. of avocado oil to the egg mixture, and 2 tbsp. of Daiya cheese. Mix it all together in the bowl, and then pour into a pan on LOW heat. The trick to getting perfect scrambled eggs is cooking on LOW heat the entire time and stirring constantly.
4. When all the ingredients are fully cooked, prepare the wrap, by scooping out the rice and layering it onto the wrap first. You can add in some chopped tomatoes and lettuce also.
5. Then, chop 1/2 of the potatoes into small, tiny chunks to place inside the wrap. The other potatoes will serve as a side dish. I drizzled truffle oil on top of mine. 🙂 So yummy!
6. Lastly, add the scrambled eggs, and drizzle hot sauce over top.
7. Fold it up and place it inside the oven on warm for 1 minute. Make sure the oven is NOT on broil or it will get crispy. You want it to remain soft. 🙂

ENJOY!

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<>< Kaitlin

Almond CRUNCH Flax-Cakes

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alm1 I have a MAJOR weakness for making pancakes on Saturday mornings. I CANNOT enjoy them if they are filled with junk. Aunt Jemima and I have SERIOUS problems! I will never buy that bottle of junk! (LOL) Most of the pancake mixes in the store are also filled with GMO’s, white, bleached flour, and tons of empty calories. These pancakes are filled with nutrition and very satisfying!

alm2 I always make my pancakes using a blender. It makes the clean-up super easy, and they end up being the perfect consistency.

What you’ll need to make 6 pancakes:

1. 1 cup of Pamela’s Gluten Free Baking and Pancake Mix
2. 1 1/4 cup of water
3. 1 tspn. vanilla extract
4. 1 egg
5. 1 tbsp. of oil (I use safflower oil for baking) This is a healthy cold-pressed oil
6. 1 tbsp. of raw cocoa powder
7. 1 tbsp. of ground flax seed
8. 1/2 cup of organic oats
9. Coconut oil (for the pan) and coconut nectar instead of maple syrup
10. 1/2 cup of almond slices (for putting on top of the pancakes, after you pour into the pan)

 

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Directions:

Add all of the above ingredients into the blender, EXCEPT for the almond slices, coconut oil, and coconut nectar.
Coat the pan with coconut oil, in between each pancake. After you pour the batter in to the pan, sprinkle a handful of sliced almonds over top of each pancake. Then, flip them and keep in the oven to remain hot, while you cook the rest.

Drizzle coconut nectar over top before you serve. This replaces maple syrup.

 

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alm7 ENJOY these SUPER yummy flax-cakes. 🙂 They will do your body good! 🙂

Raw Almond Butter Protein Balls

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Vegan, raw, almond butter protein balls that will rock your world!

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I was so excited to make these, I had my good friend Brigitte come and help me. 🙂 These protein balls are so delicious, and good for you! I have adapted this recipe from another paleo website. I hope you will enjoy these. They are rich too! You will be satisfied with just one! 🙂 They are extremely high in protein, raw, vegan, gluten free, have a low glycemic index, and are filled with super nutrients. 🙂 I specifically chose the ingredients in here because they are all low in sugar. Carob chips, coconut nectar, and unsweetened cocoa powder all offer a delicious, nutritious alternative to the junk filled in most protein bars. They’re such a delicious treat and even healthy enough to eat for breakfast! 🙂

Ingredients to serve 20:briNi

1 cup of almond butter
1.5 cups of unsweetened shredded coconut (and another 1/4 cup to garnish later)
2 scoops of chocolate Life’s Basics Plant Protein powder.
10 dried black figs, stems removed
1/2 cup of carob chips (less sugar & fat than chocolate, and higher in vitamins)
1/4 cup of ground flax seed
1 tbsp. chia seeds
2 tbsp. coconut nectar (has a low glycemic index)
2 tbsp. raw honey (or you could use 4 tbps. of honey instead of coconut nectar)
2 tbsp. unsweetened organic cocoa powder
1 tspn. vanilla extract
A pinch of salt
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Directions:

Put the figs, shredded coconut, and almond butter in a food processor first.
Let all the ingredients blend until smooth.
In another bowl, add all of the other dry ingredients.
Then, pour the moist mixture into the bowl with all the dry ingredients.
Mix everything together until smooth.

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Form little circular shapes with the mixture, and then roll in a bowl of shredded coconut.
Lay the protein balls onto a cookie sheet with parchment paper.
Refrigerate for one hour.
Then, ENJOY!!!

 

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Enjoy,

<>< Kaitlin

Moist, Healthy, GF Pumpkin Bread

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Okay, I am not kidding when I say that this bread literally melts in your mouth. I decided to play around with some healthy ingredients, and whip up this healthy pumpkin bread. I usually always bake with Pamela’s GF baking mix. It’s easy and I love following the basic recipes on the back. I am actually blogging while on my way to Jacksonville.  So, I will keep it short. 🙂

Basically,  I’m not going to bake something in the regular, unhealthy version…ever!  My mind immediately starts thinking of how I can make it healthy! With that said, I refuse to cook with regular sugar! Coconut sugar is the most perfect sugar substitute. It has a perfect 1 to 1 equivalency.  Stevia is too bitter to bake with, and sugar is filled with empty calories that causes weight gain, along with many other harmful effects on your body. Coconut sugar contains Inulin. This fiber slows glucose absorption. This is why coconut sugar has a much lower glycemic index. It won’t cause a major blood sugar spike; forcing your body to spit out tons of insulin.

This is why I choose to bake with coconut sugar.

Also, I added a scoop of my vegan protein blend to the mixture. I lile

Here’s what you’ll need to make this scrumptious bread:

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1 cup of Pamela’s GF baking mix

2 eggs

4 tbsp of melted Earth Balance (soy free) butter

16 oz. Organic canned pumpkin

1 cup of coconut sugar

1/3 cup chopped walnuts

1 1/2tbsp pumpkin pie spice

1 tbsp ground flax seeds

1/2 scoop of vegan vanilla protein powder (I like Vega One)

 

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Directions: Mix all ingredients with a hand blender. Pour in to a greased bread pan. Sprinkle 1/2 tspn of coconut sugar over top, and 1 tsp. of cinnamon over top. Sprinkle a few more chopped walnuts over top to make it pretty. 🙂

Bake at 350 for 25 minute, or until golden brown.

Enjoy!!!

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