Tag: healthy breakfast recipes

Blueberry Chia Oat Donuts (Gluten Free)

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Donuts for breakfast!

Yummy right? I mean who doesn’t want to start their day with a donut?

As you may know, I love to bake and I just recently picked up a large 6-donut pan to make these delicious beauties. I have a small donut pan which makes the cutest little donuts ever, but I needed to step up my game. 

Now don’t worry! If you don’t have a large donut pan, this recipe will work in a muffin pan too. So it’s all good. It’s just a little more fun eating donuts for breakfast. You almost feel like you’re indulging in a real treat. 

But… these donuts aren’t sugary-processed-food-type donuts. These are made with wheat free oat flour, fibre filled chia, antioxidant rich blueberries and anti-inflammatory, protein filled hemp seeds. Now that’s my kinda donut!

Plus, they taste delicious, are incredibly easy to make and are great for a grab and go breakfast when you’re rushing out the door. 

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Back to these donuts!!!

Remember to grease up your pan with coconut oil (I use Progressive Organic Coconut Oil), pull up your sleeves and let’s bake some donuts shall we?

 

Blueberry Chia Oat Donuts
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 3/4 cup wheat free oat flour (grind rolled oats in blender)
  2. 1/2 cup chia seeds
  3. 3 tablespoons hemp seeds
  4. 1 1/2 teaspoons baking powder
  5. 1/4 teaspoon sea salt
  6. 1/2 teaspoon cinnamon
  7. 1/2 teaspoon ground vanilla (I use Giddy Yoyo)
  8. 1/3 cup maple syrup
  9. 1/3 cup almond milk
  10. 1/3 - 1/2 cup blueberries
Instructions
  1. Preheat oven to 300F and light grease a 6-cavity donut pan with coconut oil
  2. In a large bowl, combine oat flour, chia, hemp, baking powder, cinnamon, vanilla and salt.
  3. Add in maple syrup, almond milk, and stir until well combined.
  4. Add in blueberries and gently fold in.
  5. The batter will be slightly running. This is normal.
  6. Spoon the batter into the donut pan, filling each cavity to the top or just about.
  7. Bake the donuts for roughly 23-25 minutes, until firm to touch.
  8. Cool the donuts in the pan for about 10 minutes before removing.
Notes
  1. *To make these gems more protein rich, try adding in 1 scoop of your favourite protein powder. I like using Progressive Nutritional Organic Whey or Brown Rice protein powder. You may need to add in a few extra tablespoons of almond milk if adding in protein to thin out the batter slightly.
Adapted from Oh She Glows Cookbook
Adapted from Oh She Glows Cookbook
Holistic Wellness https://holisticwellness.ca/
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Banana Baked Oatmeal Squares

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So honestly, let’s have a serious talk about bananas for a minute. 

If you’ve coached with me one-on-one you know that bananas are not apart of your program. Truth is, when dealing with clients that have 30+ pounds to lose, are struggling with hormonal imbalances or dealing with infertility, managing blood sugar is of UTMOST importance!

Like, it’s everything!

Hence why I eliminate bananas out of their plans. They raise blood sugar a little too much. This doesn’t mean my clients can’t ever have them, but temporarily, until some positive changes start to happen, they are a no-go!

I used to eat bananas all the time. I mean daily. Same with avocados. This is going back at least 8 or 9 years ago. And sure enough, I had a ton of digestive issues. I couldn’t figure out what was causing my stomach issues until I did a food sensitivity test. 

Sure enough, guess what showed up on my test?

Bananas and avocados!

UGH! Often times, it’s the foods we eat the most that end up causing us the most problems, as we wear out the same digestive enzymes over and over again. 

Also, let’s face it; you’re probably eating the same 5 or 6 fruits and veggies over and over again with little variety in your diet. 

Variety is key, especially when it comes to nutrition. We need to use food as fuel (because that’s exactly what it is) and in doing so, that means expanding our current repertoire of ingredients. 

Anyways, how do these Banana Baked Oatmeal Square fit into all of this? Well, sometimes I like eating bananas and so, I do. Plain and simple. 

IMG_8637

They were the perfect binder in this recipe (or you could use apple sauce), but I really felt like having bananas. And here’s the thing, now that I got my fix, I probably won’t eat them for weeks or months.  

Now, it’s your turn to be happy! Hope you enjoy these tasty gems as much as I do. They are great as a quick grab and go breakfast, especially for the kids and back to school busy-ness or are great as a pre workout carb option to fuel your muscles. 

I’ll be enjoying these as a pre-bike ride fuel 🙂 #morningfuel

Banana Baked Oatmeal Squares
Yields 12
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Prep Time
10 min
Cook Time
22 min
Prep Time
10 min
Cook Time
22 min
Ingredients
  1. 2 cups gluten free oats (I used Bob's Red Mill Brand)
  2. 1 teaspoon baking powder
  3. 1/2 teaspoon sea salt (my favourite is Redmond Sea Salt)
  4. 1 teaspoon cinnamon
  5. 2 tablespoons shredded coconut
  6. 2 tablespoons melted coconut oil, plus extra for greasing pan
  7. 1/2 mashed banana (about one and a half bananas)
  8. 1 cup unsweetened coconut milk
  9. 1/2 cup dark chocolate chips (optional, I used Enjoy Life dairy free brand)
  10. Sliced bananas, for topping
Instructions
  1. Preheat oven to 350F and grease a muffin or brownie pan with coconut oil.
  2. In a large bowl, combine oats, baking powder, sea salt, cinnamon and shredded coconut.
  3. In a separate bowl, whisk together coconut oil, mashed banana and coconut milk.
  4. Add the wet ingredients into the dry and mix well. Add in chocolate chips and mix again to incorporate.
  5. Scoop the mixture into the muffin or brownie pan and add sliced bananas to each top, gently pressing them down into each square.
  6. Bake for 22-24 minutes, until the squares are slightly golden brown. Let cool for 5 minutes. Enjoy hot out of the oven, or store in the freezer for up to 1 month.
Holistic Wellness https://holisticwellness.ca/
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Overnight Chocolate Chia Oats

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Breakfast is one of my favourite meals of the day. Just like lunch and dinner! Haha! Ok… I like to eat, what can I say.

But really, if I had to choose a favourite meal of the day, it would be breakfast. There’s just something about starting the day off right with amazing food and getting creative about it. 

From smoothies, to juices, to eggs, omelettes, leftover chicken, salmon, veggies, bars, chia pudding and oats, I mean, there are tons of amazing foods to eat for breakfast. And yes, I often times eat leftovers for breakfast and this sometimes consists of chicken, beef, salmon or turkey. 

The best is using those ingredients in an omelette with a ton of veggies, topping it with some kimchi and BAM! You’ve got one incredibly healthy meal to start your day.

And then there’s oats. It doesn’t sound so exciting, so this is where the creative side comes in. 

My boyfriend often tells me how he can eat the same meals over and over again and theres no need to make anything fancy. For me, I need to spoof up my meals a bit, and topping my oats with some fruit just ins’t gonna cut it. 

I need a little something more. 

That’s where these Overnight Chocolate Chia Oats come in. Chocolate? For breakfast? YES!

Especially if it’s raw cacao – the real, unprocessed kind that is full of minerals and antioxidants. 

This recipe is perfect for busy mornings, great for kids (cuz what kid doesn’t love chocolate!?), and it’s full of healthy fats from chia. If you’re looking for a little extra protein boost, 2 scrambled eggs on the side would compliment this meal perfectly, otherwise, you might be completely satisfied with it just as is. 

IMG_8434

This is definitely a recipe you want to keep in your “I’m-too-busy-in-the-morning” recipe arsenals, as you prepare it the night before and it’s ready to go the next day. #crushyourmornings #noexcuses

You might just end up eating it right outta the jar, and there’s nothing wrong with that 🙂

Let’s get to it!

Overnight Chocolate Chia Oats
Serves 2
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Prep Time
5 min
Cook Time
8 hr
Prep Time
5 min
Cook Time
8 hr
Ingredients
  1. 1 cup gluten-free rolled oats (I used Bob's Red Mill)
  2. 1/3 cup (55 g) chia seeds
  3. 2 tablespoons unsweetened cacao powder
  4. 2 1/2 cups unsweetened coconut milk
  5. 1 tbsp hemp seeds, for topping
  6. Mixed berries, for topping
Instructions
  1. In a large mason jar, add in oats, chia seeds and cacao powder.
  2. Add in the milk, put on the lid and shake your jar until all the ingredients are combined.
  3. Place in the fridge and leave overnight.
  4. In the morning, scoop out your portion into a bowl and top with your favourite toppings. Get creative here! I used sliced strawberries, wild blueberries and hemp seeds, but feel free to use whatever fruits you like or a combination of nuts and seeds.
Notes
  1. *If you're looking to add a little extra sweetness, feel free to add in 1-2 Tbsps of maple syrup to the mason jar before shaking.
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays: Turkey, Broccoli and Mushroom Frittata

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Eggs are so hearty and full of incredible brain boosting nutrients. I’m pretty obsessed with this amazing food.

But here’s the bad news… if you aren’t buying organic, there’s a good chance your eating antibiotics, hormones and GMO feed. Not cool! I know it can be a lot pricer to get organic eggs, but it’s absolutely worth it!

Try visiting a local farm or head out to a farmers market where you might find them for cheaper and organic too.

I always tell my clients, “when it comes to animal products, it’s always worth the extra money.” So if you’re eating meat, eggs and dairy, find that extra $20-30 dollars a week and put it towards better quality.

Your body and your hormones will thank you!

Think about it for a minute… if you’ve been dealing with hormonal imbalances, irregular periods, estrogen dominance, infertility or heavy flows all the while eating hormone induced foods, how can you heal your own hormonal imbalances?

Balancing hormones starts with eating the right foods and choosing to become a #Qualitarian in this case is uber-important! 

This frittata was made with organic and local eggs. It’s a great recipe to cook up when you have more time in the morning and are craving something more savoury and filling. Plus it makes a perfect meal for a lunch or dinner.

I often make this for dinner and then enjoy it again for breakfast the next day. 

Feel free to add in your favorite herbs, spices or whatever veggies you have in your fridge. Making a frittata is so versatile, so get creative!

This recipe is taken from my ebook The Qualitarian Life. It’s full of over 60+ delicious recipes that will take you from breakfast, to lunch, to dinner, plus it’s full of nourishing smoothies and juices and the healthiest desserts! Click here to get your copy and check out my other recipe ebooks!

Enjoy and Happy Foodie Friday!

Turkey, Broccoli and Mushroom Frittata
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 8 pastured eggs
  2. 1lb ground turkey thigh
  3. ½ a small onion, chopped
  4. 1 cup mushrooms, sliced
  5. 2 cups broccoli florets, chopped
  6. 3-4 sun dried tomatoes, roughly chopped (optional)
  7. 3 garlic cloves, chopped
  8. ½ tsp dried basil
  9. ½ tsp dried oregano
  10. ½ tsp cajun spice blend
  11. ½ smoked paprika
  12. 2 tbsp goat cheese, crumbled (optional)
  13. Sea salt and pepper
Instructions
  1. Preheat oven to 350º F. In a bowl whisk together eggs with basil, cajun spices, paprika, salt and pepper. Set aside.
  2. In a cast iron skillet over medium heat, cook turkey for 5-7 minutes, breaking it up and allowing to brown.
  3. Add in onions, garlic, mushrooms, tomatoes and broccoli and sauté until turkey is browned and no pink remains.
  4. Pour in eggs. Allow eggs to cook for 5 minutes, making sure to lift up portions of the egg that have set with a spatula, and tilt pan to allow uncooked eggs to run underneath. Sprinkle goat cheese on top at this point while eggs are still runny.
  5. Once eggs start to set, place skillet in the oven and bake for 15-17 minutes or until no longer runny. You can also turn you broiler on low for the last few minutes to gently brown the top.
  6. Serve topped with sliced avocado or have as a main entrée for dinner with a side salad.
Holistic Wellness https://holisticwellness.ca/
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The Best Blueberry Pancakes Ever! (Gluten Free)

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I am a lover of pancakes!

It’s become tradition in our house that we make pancakes every weekend and I’m always looking for a new recipe to try. Funny thing is, this recipe is always the one I end up making because my man always requests for it!

I like to experiment and try new recipes, but truthfully, nothing really compares to this recipe. It’s perfectly sweet, gluten free and has the perfect amount of fluffiness! In fact, it’s actually quite filling due to the fiber content of the oats. 

The best thing is I’ve swapped out a few of the ingredients and every time it’s worked out beautifully. You can see my swap suggestions below. 

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

Back to these pancakes!

I truly think this recipe will become one of your pancake staples. It’s just so good! We love serving it alongside breakfast sausages or bacon, or even some scrambled eggs. 

Enjoy!

Best Blueberry Pancakes
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 1/3 cup Oat flour, grind wheat free oats in blender to make flour
  2. 1 tbsp baking powder
  3. 1/2 tsp sea salt
  4. 1 tsp cinnamon
  5. 1 1 /4 cup unsweetened almond milk
  6. 1 large egg
  7. 1 tbsp olive oil
  8. 1 tsp vanilla extract or ground vanilla bean
  9. 1 banana
  10. 1/2 cup blueberries
Directions
  1. Combine flour, baking powder, salt and cinnamon in large bowl.
  2. Whisk milk, egg, oil, and vanilla in a medium bowl. Add banana and mash with ingredients.
  3. Pour banana mixture into flour mixture and combine. Add blueberries and mix again.
  4. Lightly grease a non stick pan with coconut oil over medium heat. When pan is hot, use 1/4 cup to pour batter into pan.
  5. Cook until bubbles form, then flip and cook on other side until lightly browned.
Ingredient swaps
  1. In place of banana, 3-4 tbsp of apple sauce works well.
  2. Replace almond milk with full fat coconut milk. Made pancakes extra fluffy when I used it!
  3. For oats - I use Bob's Red Mill wheat free rolled oats to make my own flour
Holistic Wellness https://holisticwellness.ca/
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Vanilla Maple Chia Pudding

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I’m sure you’ve made chia pudding before. Its quick, simple, and delicious, plus it’s easy to get creative with ingredients.

Everyone needs a basic chia pudding recipe. Something they can whip up in no time, that’s no fuss and can be left in the fridge overnight. That’s the best part really; waking up to a ready-made healthy breakfast! 

So I don’t want to hear those “I don’t have time” excuses anymore. With this recipe under your belt, you’ll be nourished, fed, healthy, happy and out the door in no time. 

Although I like leaving this recipe in the fridge overnight, you can however give it a few stirs and let it sit for about 10 minutes to thicken up and become pudding-like.

This recipe is not only gluten and dairy free (paleo and vegan friendly too!), the best part is that it contains a healthy dose of plant based omega 3’s that help fight inflammation, plus it contains a ton of dietary fiber to help keep those bowels healthy! Nothing like cleaning the pikes first thing in the a.m. 😉 

Vanilla Maple Chia Pudding
Serves 4
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3/4 cup chia seeds
  2. 4 cups almond or coconut milk
  3. 1/2 tsp ground vanilla bean
  4. 1 tsp cinnamon
  5. 2 tsp maple syrup
  6. pinch of himalayan sea salt
Instructions
  1. In a large mason jar, add all your ingredients.
  2. Secure jar with lid and give it a good shake. Alternatively, you can add everything to a blender and blend together for a few seconds, then pour into your mason jar.
  3. Leave in fridge overnight.
  4. In the morning, shake again really well, then pour out desired serving into a bowl.
  5. Top with your favourite superfood ingredients!
Notes
  1. I topped mine with fresh picked organic raspberries, chopped walnuts and shredded coconut.
  2. This also makes a great healthy dessert! Add a tablespoon of raw cacao powder to the mix for a chocolatey boost!
  3. Enjoy!
Holistic Wellness https://holisticwellness.ca/
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Banana Chia Pancakes

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If you follow my Instagram feed you’ll notice that I like pancakes.

And if you downloaded my FREE Breakfast Recipe ebook, (which you can find on the homepage), you’ll get 2 of my favourite pancakes recipes, pumpkin pancakes and banana blueberry pancakes. I make these 2 recipes pretty frequently!

OK…so, I’m a pancake lover! During the week I like to whip up nutritious and easy breakfasts before heading to work. Nothing beats a morning smoothie, where you can throw everything into a blender and you’re good to go. But even better…throwing all your pancake ingredients in the blender without having to dirty numerous bowls! No dry mixing with the wet mixing and being overly cautious with measurements! That’s my kind of morning 🙂

I whipped up these hearty Banana Chia pancakes in a flash! Served them with some raw almond butter and organic maple syrup. Oh yummy!

Hope you enjoy them as much as I did!

Image 1

Ingredients:

  • 1/2 a large banana
  • 1/2 cup wheat free rolled oats (My measuring cup was overflowing with oats, so it’s fair to say I used just over 1/2 cup!)
  • 1 tbsp coconut milk
  • 1 egg
  • 2 tsp cinnamon
  • 2 tsp chia seeds

Directions:

Blend everything together in a blender except the chia seeds. Pour into a bowl and add chia seeds. Stir and let sit for 5-10 minutes. Heat pan with coconut oil and cook pancakes 2-3 minutes each side on medium heat. I made 8 mini pancakes. You can make more or less depending on what size pancake you prefer.

Enjoy!

To Your Health & Abundance,
Samantha xoxo

 

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