Gluten-Free Granola

Cereal is not a healthy breakfast food. As a general rule of thumb, if it comes from a box it is not real food. I am always suggesting my patients (and friends and family!) to eat REAL food. By this I mean substance from the earth...not from a factory. This includes fruits, nuts, vegetables, seeds, eggs, fish/meat/poultry, and WHOLE grains (meaning grains that you acutally have to cook...your whole grain bread in a bag does not count). My favorite breakfast is a green smoothie.

With that said I understand the craving for some crunch in the morning. Thus, a bowl of homemade granola. This recipe is not too high in sugar (as opposed to store-bought granola), contains seeds for added protein (and satiety) and good fat.

Gluten-Free Granola

• 3 cups GF oats
• 1/4 tsp sea salt
• 1/2 tsp cinnamon
• 1/4 cup honey
•  1/4 cup coconut oil, melted
• 1 tsp vanilla
• 1/4 cup ground seeds (chia seeds, flax seeds, pumpkin seeds or sunflower seeds)

1. Preheat oven to 300 F.
2. Stir together honey, coconut oil and vanilla.
3.  Stir together oats, salt, cinnamon and ground seeds in a separate bowl.
4. Combine all ingredients.
5. Spread mixture in a thin layer on a cookie sheet.
6. Bake in oven, stirring after 10 minutes. Total baking time is approximately 20-25 minutes. Watch closely so you don't burn!

For other healthy breakfast options, see my previous post, "Healthy Breakfast, Healthy You."

Carrot Raisin Flax Muffins

I love flaxseed. I love it for its delicious, nutty taste. And of course, I love it for its health benefits:
1. It is an excellent source of fiber, making your gut healthy. A happy,healthy gut is at the foundation of optimal health.

2. It contains anti-inflammatory essential fats. And since inflammation is at the root cause of most chronic diseases, eating flaxseeds is helping to prevent and treat many chronic and degenerative diseases. For more on flaxseeds' ability to dampen inflammation, see my post here.

3. It balances hormones. It has the unique ability to mimic estrogen if estrogen is too low, and it can also bind and decrease estrogen if it is too high. We call this hormone- modulating.

This recipe is so good. Makes for an easy breakfast or delicious, satisfying snack.

Carrot Raisin Flax Muffins (Gluten-free, Dairy-free)

• 2 cups oat flour (simply process 2 cups gluten-free oats in a food processor)
• 1 cup ground flaxseeds (aka flax meal)
• 1/2 cup coconut sugar (maple syrup or honey would work too)
• 2 tsps baking soda
• 1 tsk baking powder
• 2 tsp cinnamon
• 2 cups shredded carrots
• 2 cups shredded apple
• 1/4 cup chia seeds
• 1 cup raisins or currants

In a separate bowl combine and mix:

• 2 organic eggs
•  3/4 cup unsweetened almond milk 

 Preheat oven to 350 F. Grease muffin pan. Combine all ingredients. Fill muffin tin and bake for 20 minutes. Enjoy!

Chocolate Kale Smoothie

This smoothie satisfies your chocolate cravings while at the same time providing excellent nutrition. Cece and Lulu know this as "chocolate milk."

It has cacao nibs in it, which provide a nice crunch and a huge burst of nutrition. Cacao is one of the best food sources of magnesium, which helps relax the mind and body. This smoothie also contains super-food kale. I am always looking for more vehicles to get my family to eat more kale, and smoothies just happen to be a great one!

You can make this for breakfast, afternoon snack or desert.

 

Chocolate Kale Smoothie

• 1 cup almond milk, unsweetened
• 1 handful of chopped kale
• 1 banana
• 2 tbsp cocoa powder
• 1-2 tbsp cacao nibs (found in bulk section at your health food store)
• 1 tbsp ground flax seed
• 2 scoops vanilla or chocolate protein powder (I prefer pea protein)

Combine all ingredients in a blender. Blend and enjoy!