Category Archives: Breakfast

March 28, 2014

Banana Oat Pancake Muffins (Vegan)

Banana Oat Pancake Muffins

I LOVE breakfast foods. It doesn’t matter what time of day it is, if you offer me some type of breakfast item, I will gladly take you up on it. Pancakes have always been high on my list of favorites, but I’ve had trouble finding good recipes or ready-made mixes that are 100% whole grain and don’t have a handful of preservatives, refined sugars, stabilizers and/or “natural flavors.”

Get excited for this amazing recipe (batter adapted from Almonds and Avocados) that I decided to make into muffins! Yes, you heard right. It is a pancake in the shape of a muffin (Thanks to The Pioneer Woman for the inspiration)! We can’t get enough. I triple the recipe on Sunday mornings, allowing for ample leftovers to use throughout the week. Have them for an on-the-go breakfast, morning snack or just to satisfy an afternoon sweet tooth.

This recipe is vegan and can be made gluten-free if oats are tolerated and GF varieties are selected.  The main ingredient, oat flour, is rich in both soluble (can help lower cholesterol) and insoluble fiber (increases gut transit time – or in simpler terms… keeps us regular)! These pancakes are also packed with Manganese, Phosphorus, Iron and Vitamin B6. Get creative with your mix-ins and toppings and ENJOY (dark chocolate chips would also be delicious)!

*Note, I didn’t use any baking powder/soda, so they are a little bit more dense than your average muffin/pancake. I incorporated carbonated water to increase the tenderness. I actually really like the consistency and think they taste delicious! Please feel free to share your feedback.

Banana Oat Pancake Muffins with Mixed Berries
Nutrition Information
  • Serving size: 1 muffin
  • Calories: 100
  • Fat: 1.5 g
  • Carbohydrates: 19.5 g
  • Fiber: 2.5 g
  • Protein: 3 g
Recipe type: Vegan, Gluten Free
Prep time: 
Cook time: 
Total time: 
  • 1 cup oat flour (or rolls oats ground into flour in a food processor or blender)
  • ¼ tsp sea salt
  • ½ tsp cinnamon
  • 2 small ripe bananas (the more ripe the better the flavor!)
  • ⅓ cup coconut milk (can substitute any milk of choice)
  • 1 tbsp 100% pure maple syrup
  • 1 tsp vanilla extract
  • 2 tbsp carbonated water
  • Fresh berries (or mix-ins of your choice)
  1. Preheat oven to 400 degrees °F
  2. Combine all dry ingredients (oat flour through cinnamon)
  3. Combine wet ingredients (bananas through vanilla extract) in a blender or food processor
  4. Pour wet ingredients into the dry ingredients and mix well
  5. Spray or coat muffin pan with coconut oil (other oil/spray can be substituted) to prevent sticking
  6. When ready to bake, add carbonated water to the batter and mix (If batter is too thick, add a little more)
  7. Fill the baking pan cups ⅔ of the way full. Drop fresh fruit or mix-ins of your choice into each cup (I used organic mixed berries)
  8. Bake for approximately 13 minutes or until golden brown on top.
  9. Serve with pure maple syrup and fresh fruit of your choice, or take on the go!
Recipe makes ~8 muffins



December 7, 2012

No-Cook Oatmeal

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Today’s topic: Breakfast

It’s certainly not the first time you’ve heard the expression, “Breakfast is the most important meal of the day”. But is there truth behind this well-known saying? Research shows that those who eat breakfast tend to have a healthier body weight, higher intake of nutrients and better signs of cognitive performance than those who skip breakfast. Additionally, skipping breakfast has been linked to increased appetite later in the day, which can result in overeating, weight gain and metabolic and hormonal changes.

Bottom Line? Don’t skip breakfast! This meal is extremely important and part of an overall healthy lifestyle.  Skipping meals in general is never a good idea. Our body uses food for fuel and it needs a steady stream of calories and nutrients to function properly. Aim for breakfast items complete with whole grains and protein, which have been shown to keep you feeling full and satisfied, longer.

Try one of my favorite breakfast recipes that takes less than 5 minutes to prepare: Overnight, No-Cook Oatmeal – Easy, delicious and quick for those who are on the run. It is inspired by and

This time around I made Blueberry, Almond Oatmeal with Vanilla and Cinnamon:

Nutrition Facts: 350 calories, 9 grams of fat (2 grams saturated/6 grams mono and polyunsaturated fats), 50 grams carbohydrate, 23 grams protein

Good source of (>25% daily recommended dietary allowance) B12, Calcium, Copper, Magnesium, Manganese, Pantothenic acid (B5), Phosphorus, Riboflavin (B2), Selenium, Thiamin (B1), Zinc. This recipe is also a good source of fiber (9 grams!) and Omega 3 fatty acids.

  • I usually use recycled salsa/sauce jars, but any kind of tupperware will work
  • Feel free to swap out the blueberries, almonds, vanilla and cinnamon and come up with your own add-ins (granola, dried fruit, ground flax). Please share any flavor ideas in the comment section below. Some of my other favorite combinations include: 1. Apple, cinnamon, walnut 2. Banana peanut butter 3. Mango, almond, maple syrup
  • Don’t like Greek yogurt? Feel free to use regular, plain yogurt as well. You may need to reduce the amount of milk depending on the consistency (it should be thick and creamy)

*What the heck is a Chia seed? Chia is an edible seed that is part of the Mint family. They are a rich source of fiber, omega 3 fatty acids and antioxidants. When combined with water, they expand and form a gel, which has been shown to help control blood sugar. Try adding to cereals, yogurt, smoothies or flour when baking.

Happy Eating!

Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association, 105,743–760.

Giovannini, M., Agnosti, C., & Dhamir, R. (2010). Do we all eat breakfast and is it important. Critical Reviews in Food Science and Nutrition, 50, 97–99.