Breakfast & Sweet Treats

Protein Pancakes

  • 1 very ripe banana
  • 2 eggs
  • -may add cinnamon or pumpkin pie spice-
  1. Mash banana with a fork.
  2. In a separate bowl, whisk the eggs.
  3. Combine banana and eggs, and mix well.
  4. Heat skillet to medium heat and add 1 T. olive oil or coconut oil.
  5. Add mixture to skillet to create a pancake.
  6. Flip after approximately 30 seconds, when the edges look golden brown.
  7. Finish cooking.
  8. Top with fresh fruit if desired.

Nutrition

  • Calories: 255
  • Fat: 10 grams
  • Carbs: 26 grams
  • Protein: 14 grams

 

Banana Chocolate Chip Yogurt Muffins

Yields: 12 muffins - 1 muffin per serving

  • 1 c. plain or vanilla greek yogurt (depending upon how sweet you like it)
  • 2 ripe bananas
  • 2 eggs
  • 2 c. old fashioned rolled oats
  • ¼ c. light brown sugar
  • 1 ½ t. baking powder
  • 1 ½ t. baking soda
  • ½ c. chocolate chips
  1. Preheat oven to 400 degrees.
  2. Add oats to the food processor or blender and process until they are broken down finely.
  3. Add remaining ingredients except chocolate chips.
  4. Blend ingredients until well combined, and remove vessel from the food processor.
  5. Lightly stir in chocolate chips.
  6. Pour batter into greased muffin tins to about ¾ full.
  7. Bake 15-20 minutes, or until inserted toothpick or knife comes out clean.
  8. Allow to cool 10 minutes before removing from muffin tin.
  9. Store in an airtight container.

Nutrition

  • Calories: 269
  • Fat: 4 grams
  • Carbs: 51 grams
  • Protein: 5 grams

 

Strawberry Yogurt Muffins

Yields: 18- 24 muffins (defending on mini or regular size)

  • 1 ¾ c. all purpose flour (can use whole wheat or gluten free)
  • ⅓ c. sugar
  • 1 t. baking powder
  • ½ t. baking soda
  • ½ t. salt
  • 6 oz. strawberry yogurt
  • ⅓ c. canola oil
  • 1 egg
  • 1 c. strawberries
  1. Preheat oven to 400 degrees, and grease your muffin cups or line with liners.
  2. In a medium mixing bowl, stir together the flour, sugar, baking powder, baking soda, and salt.
  3. In a different bowl, beat together the eggs, oil, and yogurt.
  4. Combine the yogurt mixture into the flour mixture.
  5. Stir until almost blended and add strawberries. Stir gently; do not over mix.
  6. Spoon into muffin pan until about ¾ full.
  7. Bake 20 minutes, or until an inserted toothpick comes out clean.
  8. Let cool 10 minutes before removing from muffin tin.

Nutrition

  • Calories: 84
  • Fat: 4 grams
  • Carbs: 11 grams
  • Protein: 2 grams

 

Protein Waffles

  • 2 c. milk (dairy or almond)
  • 4 egg whites
  • 1 t. baking powder
  • 2 c. coconut flour (can use all purpose or gluten free)
  • 1 scoop vanilla protein powder
  1. Heat waffle iron to medium high.
  2. Mix together all ingredients to form a batter.
  3. pour batter into waffle iron and let cook until golden and crispy.
  4. TIP. Add cinnamon or pumpkin pie spice to change it up. 1 t. is good!

Nutrition

  • Calories: 673
  • Fat: 19 grams
  • Carbs: 32 grams
  • Protein: 44 grams

 

Cinnamon Walnut Granola

Yields: 12 (1/2 c.) servings per recipe

  • 4 c. old fashioned oats
  • 2 c. chopped walnuts
  • 2 T. flaxseed
  • ½ c. vegetable oil
  • 1/3 c. honey
  • 2 t. ground cinnamon
  • ¼ t. allspice
  1. Preheat oven to 350.
  2. Pour the vegetable oil and honey over the oat mixture.
  3. Add in the cinnamon and allspice.
  4. Stir until everything is evenly coated.
  5. Spread in an even layer on a greased baking pan.
  6. Bake 25-30 minutes.
  7. Allow to cool before eating.

Nutrition

  • Calories: 349
  • Fat: 25 grams
  • Carbs: 25 grams
  • Protein: 7 grams

 

Black Bean Brownies

Yields: 12 brownies - 1 brownie per serving

  • 3 eggs
  • 1 15 oz. can black beans
  • 3 T. canola oil
  • 1 1/2 t. vanilla extract
  • 3/4 t. cocoa powder
  • 1/2 t. baking powder
  • 1/4 t. salt
  • 2/3 c. sugar
  • 1/3 c. chocolate chips
  1. Preheat oven to 375.
  2. Grease an 8 x 8 baking dish.
  3. Rinse and drain the black beans.
  4. Put beans and vanilla into food processor and puree to a paste.
  5. Pulse in the eggs and oil, and mix until well combined.
  6. In a separate bowl, sift together the cocoa, baking powder, salt, and sugar.
  7. Slowly mix together the bean mixture and cocoa mixture, until well combined, and stir in chocolate chips.
  8. Pour batter into the greased baking dish, and bake for approximately 30 minutes, or until toothpick comes out clean when inserted in the middle.

Nutrition

  • Calories: 162
  • Fat: 7 grams
  • Carbs: 19 grams
  • Protein: 4 grams

 

Breakfast Cookies

Yields: 10 cookies - 1 cookie per serving

  • 2 ripe bananas
  • 1 3/4 c. oats
  • 2 T. ground flaxseed
  • 1/4 c. semi-sweet chocolate chips
  • 1 t. seasoning (cinnamon, nutmeg, apple pie and pumpkin spice are all great)
  • TIP: May also add chopped fruit and nuts!
  1. Preheat oven to 350.
  2. Mash bananas well.
  3. Add oats, flaxseed, and seasoning to the bananas and mix well.
  4. Stir in chocolate chips.
  5. Spoon onto a greased cookie sheet.
  6. Bake 15-20 minutes, until done.

Nutrition

  • Calories: 154
  • Fat: 4 grams
  • Carbs: 23 grams
  • Protein: 6 grams

 

Cinnamon Apples

Yields: 2 servings per recipe - 1 apple per serving

  • 2 gala apples
  • 4 c. water
  • 1 T. ground cinnamon
  1. Peel and cut the apples into a medium dice.
  2. Bring water to a boil in a medium sauce pan.
  3. Add the apples.
  4. Boil approximately 5 minutes, until paper is tender, but not mushy, when poked with a fork or knife.
  5. Strain the apples in a colander and place into a bowl.
  6. Sprinkle with cinnamon.
  7. TIP: I also love using pumpkin pie spice for this, and will add some nuts and whipping cream to make a dessert.
  8. TIP 2: To make applesauce, simply let the apples cook a few minutes longer!

Nutrition

  • Calories: 88
  • Carbs: 18 grams

 

Southwestern Omelet Bake

Yields: 12 pieces

  • 1 dozen large eggs
  • 4 oz. diced green chiles
  • 1 lb. pork chorizo
  • ½ c. sharp cheddar cheese
  • ¼ c. goat cheese
  1. In a bowl, beat eggs until well mixed.
  2. Put chorizo in a frying pan and fry, no additional oil, until well done and crispy.
  3. In a greased baking dish, pour the chorizo on the bottom in an even layer and cover with the eggs.
  4. On top of the eggs, add the green chiles, sharp cheddar, and goat cheese.
  5. Bake at 350 degrees for 30-45 minutes until done.
  6. Serve with cilantro, avocado, jalapeno, and plain Greek yogurt as desired.

Nutrition

  • Calories: 267
  • Fat: 21 grams
  • Carbs: 2 grams
  • Protein: 17 grams

 

Pumpkin Spice Energy Balls

Yields: 12 balls - 2 balls per serving

  • 2 c. old fashioned oats (add more if needed)
  • 1 c. pumpkin puree
  • 1/3 c. pure maple syrup
  • 2 T. vanilla extract
  • 1/3 c. flax seed
  • 1/3 c. nut butter (peanut and almond are best)
  • 1 T. TLC Pumpkin Spice Seasoning (store bought is fine)
  • OPTIONAL: Chopped nuts and chocolate chips
  1. Combine all ingredients in a bowl and mix well.
  2. Shape dough into 1-2 inch balls.
  3. Refrigerate and eat as desired.
  4. NOTE: To add more sweetness you can add 1 T. brown sugar or some chocolate chips.

Nutrition

  • Calories: 328
  • Fat: 17 grams
  • Carbs: 32 grams
  • Protein: 7 grams

 

Strawberry Banana Yogurt Pops

Yields: 6 pops

  • 3 c. vanilla yogurt
  • 1 c. chopped strawberries
  • 1 very ripe banana
  1. In a blender, mix together the yogurt and banana until smooth and creamy.
  2. Add in chopped strawberries and pulse.
  3. Pour into popsicle molds and freeze a minimum of 4 hours, or until set.

Nutrition

  • Calories: 77
  • Fat: 1 grams
  • Carbs: 14 grams
  • Protein: 3 grams

 

Oatmeal Chocolate Chip Balls

Yields: 2 servings per recipe

  • 2 packets instant oatmeal
  • 2 T. hot water
  • 1/4 c. chocolate chips
  • 1/4 c. chopped walnuts
  1. Empty the oatmeal packets into a bowl, adding just enough hot water to moisten and bring the oatmeal together.
  2. Add the chocolate chips and walnuts. Shape into balls (Damp hands help with this).

Nutrition

  • Calories: 360
  • Fat: 20 grams
  • Carbs: 36 grams
  • Protein: 9 grams

 

Gluten Free Peanut Butter Cookies

Yields: 6 servings per recipe (1-2 cookies depending on size)

  • 1 c. peanut butter (crunchy or creamy)
  • 1 c. brown sugar
  • 1 egg
  • 1 t. vanilla extract
  1. Preheat oven to 325°F.
  2. In a bowl, mix together the peanut butter, sugar, egg, and vanilla extract until well blended.
  3. Refrigerate one hour, so cookies are easy to form.
  4. Place 1 inch balls of cookie dough on ungreased cookie sheets.
  5. Bake for 8-10 minutes until the edges are golden brown.
  6. Allow to cool on cookie sheets for 5 minutes, and then transfer to a cooling rack.

Nutrition

  • Calories: 406
  • Fat: 22 grams
  • Carbs: 42 grams
  • Protein: 10 grams

 

Gluten Free Cinnamon Blueberry Waffles

Yields: 2 servings per recipe

  • 1 1/2 c. gluten free flour (I used King Arthur's)
  • 2 t. baking powder
  • 1 T. stevia
  • 1/2 t. salt
  • 1 t. ground cinnamon
  • Wet Ingredients
  • 1 1/2 c. room temp. milk
  • 1/3 c. coconut oil, melted
  • 1 large egg
  • 1/2 t. vanilla extract
  • 1/4 c. blueberries
  1. Heat Waffle Iron to Medium High
  2. Sift all dry ingredients together in a bowl
  3. In a separate bowl, whisk together all wet ingredients
  4. Slowly mix the wet ingredients into the dry ingredients, except the blueberries, stirring until just incorporated.
  5. Gently mix in blueberries.
  6. Ladle batter into waffle iron, close lid, and cook for approximately 5 minutes, or until golden and crispy.

Nutrition

  • Calories: 271
  • Fat: 20 grams
  • Carbs: 35 grams
  • Protein: 5 grams