Category Archives: Snacks

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



January 28, 2013

Frozen Banana Bites

Try this new take on a familiar snack: Frozen Banana Bites with Nut Butter

Quick, refreshing and satisfying….

Frozen Banana Bites

1. Cut up a banana into thin slices.

2. Make small “sandwiches” using nut butter of your choice. I usually make half with peanut butter and half with almond butter (pictured above).

3. Place in the freezer in an airtight container until frozen through. The frozen bananas take on an almost ice cream like consistency, which is what makes this snack such a big hit.

These are also great drizzled with some dark chocolate! Make a bunch ahead of time to have at your disposal throughout the week.

The Facts: Nut butters provide a good source of protein, manganese and heart-healthy poly and monounsaturated fats. Besides containing potassium, bananas are also rich in dietary fiber, which can help decrease cholesterol and promote healthy gut function.