Kodiak

Serves 8

• 6 tablespoons butter, softened (or peanut or nut butter)

• 1/2 cup brown sugar, packed

• 1 teaspoon vanilla extract

• 2 egg yolks 

• (1c) or  3 packets Kodiak Maple & Brown Sugar PEAK Oatmeal

• 1/3 cup white chocolate chips (optional)

260Calories

8g Protein,    12g   Total Fat,    30g carbs

Preheat the oven to 350° Fahrenheit. Line a baking sheet with parchment paper.

1. Place the butter and brown sugar in a bowl and beat for 2 minutes, until light and fluffy. Beat in the vanilla and egg yolks.
2. Add the oatmeal and white chocolate chips (if you so choose) to the mixture and mix in until combined. Let sit for 5 minutes.
3. Place scoops of cookie dough on the parchment-lined baking sheet, two inches apart. There should be enough batter to make eight cookies. Press each scoop down slightly with the palm of your hand.
4. Bake for 10-12 minutes in the preheated oven, or until lightly golden brown on top.
5. Remove and let cool slightly. Move to a wire rack and cool completely. Store in an airtight container.

Superfood Breakfast Cookies

Serves 8

191 calories, 9 grams of protein, 10 g fat, 19 carbs

• (1c) or 3 packets Kodiak Maple & Brown Sugar Oatmeal Packets

• 1 banana, mashed (about one medium banana)

• 1 large egg

• 1/4 cup almond or cashew butter

• 3 tablespoons whole milk

• 2 tablespoons pumpkin seeds (shells removed)

• 1 tablespoon chia seeds

• 2 tablespoons cashews, chopped 

• 1 tablespoon flax seeds

• 2 tablespoons hemp hearts 

Preheat the oven to 350° F. Line a baking sheet with parchment paper.

• Place the oatmeal, banana, nut butter, egg, and milk in a small bowl, and mix with a spoon until well combined. Banana should be fully mashed.
• Add the pumpkin seeds, chia seeds, cashews, flax seeds, and hemp hearts and stir until well combined.
• Let the mixture sit for 10 minutes so that the liquid can absorb.
• Place scoops of cookie dough on the parchment-lined baking sheet, 2 inches apart. There should be enough batter to make eight cookies. Press the cookies down slightly to make a nice, thick round shape.
• Bake for 10-12 minutes in the preheated oven, or until lightly golden brown on top.
• Remove and let cool. Store in an airtight container.
• 
  

Baked Oatmeal Bars

Carly Oatmeal

 8 c water
3 c oats
3/4t salt
1/4c flax
1/4c shia seed
Toppings-
pecans walnuts, peanut butter, brown sugar or honey, milk/cream, shredded coconut

Put everything in a pot to boil. Turn heat down to simmer and Cook for 15 min

Top with your choice of toppings.

I made it the day before and put it in a container and reheat individual portions with desired toppings.

Yoga Protein Bites

 Jessica Henshaw hosted a yoga retreat in New Harmony, UT. It was so rejuvinating and fun.

1 T chia seeds

1 t vanilla

1/3c honey

1c oatmeal

2/3c coconut

1/2c peanut butter

1/4c flaxseed

1.2c chocolate chips

Directions-

1. Mix chia, flax, honey, vanilla and let sit for 5 min

2. Add oatmeal, peanut butter, coconut, chocolate chips

3. place in fridge for 30min

4. roll into small balls about 1 inch in size

5. store in fridge or freezer

CHOCOLATE CHIP COOKIE PIE

Doctor Yum and Chocolate Covered Katie

3 tablespoons coconut oil, melted (or other oil of choice, plus additional oil to grease the pan)
4 cups  cannellini beans/chickpeas/pinto, drained and rinsed (can also use two-15 ounce cans )

1 cup quick oats (gluten-free oats if necessary)
2 teaspoons vanilla extract
½ teaspoon baking soda
2 teaspoons baking powder
½ teaspoon salt
1½ cups brown sugar
1 cup dark chocolate chips
¼ cup applesauce (unsweetened)
OPTIONAL: 1 tablespoon flax meal

METHOD
Preheat oven to 350 degrees and oil a 13 x 9 pan. I first pureed the beans by themselves for 2-5 minutes to make sure they were really smooth. Combine all ingredients except chocolate chips in a food processor and process very well until you achieve a batter consistency (this took about a 60-90 seconds in my Kitchenaid food processor). Fold in chocolate chips. Spread batter in the pan and bake for a total  of  40 minutes. After 10 minutes of cooking I sprinkle a handful of chocolate chips on top. Cool 10 minutes and remove from the pan.

I don't like them right after they are cooked I think they taste too beany and mushy. I put them in the fridge overnight and let them sit. They are definitely soft and moist.

Or for sugar free version from Chocolate Covered Katie

2 cups chopped pitted dates

4 stevia packs, or 1/8 tsp uncut (or 4 tbsp sugar)

Butternut Chili

  

INGREDIENTS    Doctor Yum

1 tablespoon coconut oil (or other cooking fat)

2 onions, chopped

3 carrots, chopped

4 cloves garlic, minced

½ pint mushrooms, diced

32 ounces broth (chicken or vegetable)

1 15 ounce can diced tomatoes

1¼ pound butternut squash, peeled and cubed (I'm going to try an actual pumpkin)

2 tablespoon paprika

1 teaspoon chili powder

½ teaspoon ground turmeric

2 teaspoon ground cumin

1 teaspoon flax meal

1 teaspoon salt

1 pound turkey, lean ground (can sub other ground meat or 16 ounces grated tempeh)

2- 15 ounce cans beans (favorite kind)

2 cups spinach, chopped

METHOD

Heat 1 tablespoon olive oil in a large soup pot, and cook onions until soft about 1-2 minutes, add carrots, then garlic and mushrooms and cook until veggies are softened. Add chicken broth and diced tomato with juices. Cut largest butternut squash pieces smaller, making it faster to cook through. Add butternut squash, spices, flax meal, and salt. Bring to a boil. Cover and simmer about 30 minutes. While chili is simmering, heat 1 tablespoon olive oil in skillet on medium. Cook turkey until almost brown and cooked though. Turn off heat and set aside. When butternut squash is softened use the back of a spoon in the chili to mash the cubes until broken apart. At this point squash should be dissolved and incorporated into the broth. Add turkey and simmer 5 minutes. Add beans and spinach and cook until beans heated through, about 3-5 minutes.

12/8/18 I'm going to roast a pumpkin instead of a squash. Cut open the pumpkin, cut off the skin and scoop out the seeds. Chop the pumpkin into 1 inch chunks, then coat with olive oil, garlic powder, salt and pepper. Roast 20-30min

Gluten Free Zucchini Bread & muffins

Meaningful Eats

Column on left is for one loaf pan.  Column on right is a doubled recipe for 1 loaf pan and 16 muffins

Dry Ingredients

Original            Double

1 ¾ c                3 ½ c GF flour (half blanched almond flour and gluten free all purpose blend)

2 t                    4 t baking powder

½ t                   1 t baking soda

½ t                    1t salt

2t                      4t cinnamon

¼ t                   ½ t nutmeg (or pumpkin spice)

Wet Ingredients

¼ c                    ½c brown sugar

½ c                    1c sugar (decrease next time to 1/2c)

2                        4 eggs

1 c                     2 c zucchini

1/3 c                  2/3 c coconut oil or any oil

¼ c                    ½ c almond milk

1t                       2t lemon juice

2t                       4t vanilla

2-3T                  ¼ c flax

Preheat the oven to 350F. Grease 1 loaf pan with cooking spray or coconut oil and put cupcake liners in cupcake pan.

1. In a medium bowl, combine the dry ingredients. Whisk to evenly distribute.
2. On stove heat eggs, coconut oil, almond milk, lemon juice, and vanilla and whisked constantly for 1 min. In a separate bowl- whisk the brown sugar, white sugar and the egg mixture. Add the zucchini and mix for 30 seconds to combine. Add the walnuts or chocolate chips and stir to combine.
3. Pour the batter into the prepared loaf pans. Bake for 45-50 minutes loaf pan and 22-25 minutes for muffins, until set in the middle. Let sit in the pan for 10 minutes to cool, then turn out onto a wire rack to continue cooling. Store leftovers wrapped tightly in plastic wrap at room temperature. Enjoy!

11/5/18  i love the light fluffyness of these muffins. Next time do 1/2c of white sugar and include applesauce

Baked Berry Oatmeal

On Lovely Life

4 cups rolled oats (gluten free, if needed)*
1 tsp baking powder
2 tsp cinnamon (optional)
1/2 tsp salt
2 1/2 cups milk (I use almond milk, but any dairy or non-dairy milk will work)
2/3 cup pure maple syrup ( I did 1/2c sugar)
2 egg (or 2 Tbsp chia seed/flax seed, as directed above)
1/2 tsp vanilla
3 cups frozen mixed berries

You can assemble this the night before in the fridge and bake in the night or wait till the morning to bake and it turns out well.
Preheat oven to 375 degrees.
In a large bowl, mix wet ingredients (milk, syrup, egg, flax, vanilla) and let soak 5 min. In same bowl combine your dry ingredients–oats, baking powder, cinnamon, and salt.

Stir into the dry ingredients and stir to combine. Fold in frozen berries gently.
Pour mixture into a greased 9x13 baking dish.I cooked in a glass pan, that made the mixture cook slower.
Bake at 375 degrees for 25-35 minutes, or until cooked through and just starting to brown on top. I cooked for 35 min and there was still liquid and bubbling and I wanted the top to be brown. I cooked 45-50min.

Serve with favorite toppings! My kids loved whip cream on top.
* You *can* use quick-cooking oats, but I’ve found the texture can sometimes get a bit gluey

I used the Almond cream cheese (instead of whip cream) on top of the baked oatmeal after it came out of the oven

Chia Breakfast Pudding/Snack

Unconventional Kitchen

Makes 1 serving, double or triple for more
1 C almond, coconut or rice milk
1 C plain Greek yogurt
2 Tbsp pure maple syrup, or honey
1 tsp vanilla
⅛ tsp salt
¼ C chia seeds
ground flax
Fruit, fresh or frozen (I love berries, bananas, pineapple or mango in it)
Almonds or granola for topping


Preparation
Mix milk, yogurt, sweetener, vanilla and salt until just blended.
Whisk in the chia seeds.
Let stand for 30 minutes. Stir to distribute the seeds. Cover and refrigerate overnight.

In the morning top with fruit, almonds, etc. and serve.  You can even drizzle more honey or maple syrup on individual servings if you want it a little sweeter.

Stuffed french toast

Original recipe serves 5, DBL(double) recipe serves 10

1 loaf of bread (I've used whole wheat, and white and even cinnamon bread)
2 loaves of bread for double batch

Egg Mixture-

DBL       Original-
6            3 eggs
2t          1 t cinnamon
2           1T hemp seeds/powder
2           1 T flax
1/2        1/4c milk
2           1 banana mashed (optional, I just had one going bad so I added it)
Mix everything 


Filling-
2           1 package of cream cheese, softened
1/2c      1/4c any type of jam

This time I had extra thick slices white bread.  I cut each slice of bread, in half and spread the filling in the middle.
Then coated the outside of the bread with the egg mixture. and cooked for a few minutes on each side

Pancakes

1 c whole wheat flour
1c spelt
1c brown rice flour
1/2-1t baking soda and 1/2t baking powder
dash salt
4 eggs
1/4c of flax
1 c milk
1 c milk plus 1-2t apple cider vinegar

FIRST Mix wet ingredients together- eggs, flax and 1 c milk and let sit.  In separate bowl let 1 c milk and apple cider vinegar sit for 5 min.
Mix dry ingredients- wheat, spelt, rice flours together, then add soda, powder, and salt

Mix wet and dry ingredients together and cook on stove top.

I like to add yogurt to top of cooked pancakes with either fruit sauce
Blueberry sauce or
Grape OJ Sauce or
Cinnamon Apple Sauce
or syrup.

Best Fluffy Pancakes serving 36

(we made these for Katie's friend group)

Larger Group 36 pancakes-

6 cups all purpose | plain flour,

3/4 cup granulated sugar 

4 T baking powder

1 teaspoon baking soda

1.5 teaspoon salt

5 and 1/4 cups milk (add lemon juice and let sit for 5-10min)

3/4 c butter (melted)

2 T pure vanilla extract

3 large eggs

• Combine together the flour, sugar (or sweetener), baking powder, baking soda and salt in a large-sized bowl. Make a well in the centre and add the milk, slightly cooled melted butter, vanilla and egg.
• Use a wire whisk to whisk the wet ingredients together first before slowly folding them into the dry ingredients. Mix together until smooth (there may be a couple of lumps but that's okay).

  (The batter will be thick and creamy in consistency. If you find the batter too thick -- doesn't pour off the ladle or out of the measuring cup smoothly -- fold a couple tablespoons of extra milk into the batter at a time until reaching desired consistency).
• Set the batter aside and allow to rest while heating up your pan or griddle. 
• Heat a nonstick pan or griddle over low-medium heat and wipe over with a little butter to lightly grease pan. Pour ¼ cup of batter onto the pan and spread out gently into a round shape with the back of your ladle or measuring cup.
• When the underside is golden and bubbles begin to appear on the surface, flip with a spatula and cook until golden. Repeat with remaining batter.
• Serve with honey, maple syrup, fruit, ice cream or frozen yoghurt, or enjoy plain!

Soft Granola Bars

Rachel Williams

3/4 c (1 and 1/2 sticks) softened butter or coconut oil, could substitute any kind of nut butter
1/2c honey
1/3c brown sugar
1 t vanilla
1 c whole wheat flour
1 t baking soda
4 1/2c rolled oats
optional- can add nuts, seeds, fresh fruit, cranberries, chocolate chips
Could add flax, chia seeds or protein powder

Instructions-
1. preheat oven 325 degress. Grease 9x13 pan,  In medium size bowl cream butter, honey, sugar, vanilla
2.  Add flour, baking soda, and oats, Stir well.  Mixture will be soft, fluffy and crumbly. Stir in any optional additions
3. Press mixture into pan.  Bake 18-22 min, until edges are tan/brown. Let cool
4. After the bars have cooled for 10min, use a smooth-bottomed measuing cup or glass to press the bars flat.  (Pressing while too hot will smear chocolate everywhere).  Allow to finish cooling, then cut into 18 bars with a pizza cutter. Store in sealed container for a week or freeze.

Can use  crushed up leftover cereal in place of 1/3c of whole wheat flour.

Can double this recipe and freeze some for quick snacks.

Yellow cake mix to spice cake mix

Original cake recipe- Pilsbury

CAKE-

1 c water

1 egg

1/4c flax

1/2c applesauce

1 and ½ t cinnamon

½ t allspice (or nutmeg and 1/4t cloves)

1/4t ginger

1 (1 lb. 2.25-oz.) pkg. yellow cake mix

1/2c raisins

GLAZE-  Southern Food

1/4 cup butter
2 cups powdered sugar
2 to 4 tablespoons milk or hot water
1 1/2 teaspoons vanilla extract

Preheat oven 350 

Mix- water, egg, flax, applesauce, cinnamon, allspice, and ginger.  Let sit 5 min to help flax absorb water.  Then mix in the cake mix and raisins

I baked in two pans, spray both.  #1 pan a small bundt cake 350 for 30 min and #2 pan a pie pan bake for 23-26min

Glaze for the top of the COOLED cake.  If you add the glaze to a hot cake it will melt.

1. In microwave melt butter in a bowl. Then add powder sugar, 2 tablespoons milk, lemon juice, and vanilla extract in medium bowl and mix until fully incorporated. If glaze is not runny enough, add more milk. You will want glaze to be thick enough to hold it\'s \"drip\" on the cake, but runny enough to pour
2. Using a skewer, poke deep holes all over the top of the cake. Brush the glaze all over the cake in several layers until thickly glazed. Drizzle any remaining glaze on top and let it set before serving..

Glaze variations-

• 1.  For a richer and creamier glaze or frosting, use heavy cream in place of the milk or water.
• 2.  For a citrus glaze, substitute orange or lemon juice for the milk or water and vanilla and add about 1/2 teaspoon of finely grated zest.
• 3.  For a chocolate glaze, increase the butter to 6 tablespoons and melt with 2 ounces of unsweetened chocolate. Reduce the vanilla to 1 teaspoon.
• 4.  For a butter-rum glaze, add 1 1/2 teaspoons of rum flavoring and omit the vanilla.
• If glazing a spice cake or cinnamon rolls, sprinkle the glaze with cinnamon-sugar while it's still soft.

Fiber And Protein Breakfast

Two slightly different seed breakfast porridge/cereal
 From connie morgan via corene snow

1. Soaked Breakfast Seed cereal
Soak in a container in the fridge the nite before:
sunflower seeds
Pumpkin seeds
chia
ground flax
sesame seeds

Season with cinnamon and/or nutmeg, allspice. In morning add some milk- honey, agave, or another sweetener, raisins.

2. Toasted Breakfast cereal
On stove top with coconut oil toast:
coconut shreds
oats
any or all of the seeds above

After they've been slightly toasted, add them to a bowl with your choice of milk, add raisins or craisins, chopped dates.

Homemade Peanut Butter

The Kitchn

2 cups (16 ounces) raw, shelled peanuts
1-2 tablespoons peanut oil or other oil (optional, for creamier peanut butter)
1-2 tablespoons honey or other sweetener (optional, for sweeter peanut butter)
can add 1/2t salt (but I forgot)
1/4c flax
Optional Add-Ins: 1-2 tablespoons cocoa powder, 1/2 teaspoon cinnamon or other spice, handful of chocolate chips, a few spoonfuls of nutella

I roasted the peanuts (but you don't have to)  on the stove top on high with oil for 3-5 minutes. Between 1 1/2 minutes scrape the side of the processor.
Then poor the peanuts, oil, honey in the food processor. I processed for 5 min, so it would be super creamy.  Watch out the blade gets really hot.

Tadahhh you have peanut butter. The peanut butter can be used immediately and will keep for several weeks in the fridge.

Waffles and Blueberry sauce

• 4 large eggs
• 3 cups milk (I have used everything from skim milk to thick buttermilk…so whatever you have on hand should work)
• 1/2 cup oil (I used melted butter or coconut oil)
• 1 teaspoon ground cinnamon
• 1/2  teaspoon baking soda 
• 1 Tablespoon baking powder
• 2 cups whole-wheat flour
• 1/4 c wheat bran, wheat germ, flax
• 1/2 teaspoon salt
• Serve with Blueberry sauce

1. Preheat your waffle iron.
2. In a large mixing bowl whisk together the eggs, milk, oil, honey, cinnamon, and baking soda until well combined.
3. Add in the flour, baking powder and soda, and salt and whisk together just until the large lumps disappear.
4. When the waffle iron is hot, dab it with a little butter and then ladle some batter onto the center of the iron. Follow the instructions that came with your waffle maker to know how long it should be cooked (mine takes about 3 - 4 minutes each).
5. Keep waffles warm until you finish cooking all of them. Top with pure maple syrup and fruit. Enjoy!

these are very filling waffles.

Blueberry sauce  (raspberry or blackberries)

• 2 cups frozen blueberries 
• 1/2 cup honey
• 2 tablespoons fresh lemon juice
• 2 tablespoons cornstarch, mixed with 2 tablespoons cold water
• 1/2 teaspoon vanilla extract
• Zest of 1 lemon (about 1 tablespoon), optional

1. In a medium saucepan over medium heat, combine the blueberries, honey and lemon juice. Stir frequently, and bring to a low boil.
2. In a small bowl, whisk the cornstarch with 2 tablespoons of cold water.
3. Slowly stir the cornstarch into the blueberries, taking care not to crush the blueberries. Simmer until the homemade blueberry sauce is thick enough to coat the back of a metal spoon, about 5 minutes.
4. Remove from heat and gently stir in vanilla and lemon zest.

4/2/21 made this one several times, its so delicious.

32oz frozen strawberries, blackberries, blueberries, raspberries

1 c honey

4 T lemon juice

4 T cornstarch

1 t vanilla

Roxie's Bran Muffins

• All Recipes
• Double     Original

1c         1/2 cup raisins
2                1 egg
2                1 ripe banana, mashed (didn't have it so
1/3c  plain yogurt)
2/3c         1/3 c honey
4T             2 tablespoons melted butter (or coconut oil or 2 Tbsp of applesauce instead of butter) 
1&3/4c    3/4 cup milk
3c             1 1/2 cups bran cereal (such as Kellogg's All-Bran® Original Cereal, leftover smashed cereal)
2c             1 cup whole wheat flour
1t              1/2t baking powder
2t              1 teaspoon baking soda
2t              1 teaspoon ground cinnamon
2                1 apple, cored and shredded/ or chopped (I did 2 handfulls of dehydrated apples, rehydrate in liquid mixture)
optional- substitute 1/3 ground oat and flax for 1/3 of the flour

Preheat an oven to 400 degrees F (200 degrees C). Grease 12 muffin cups, or line with paper cupcake liners.

Beat the egg with milk in a bowl, banana/yogurt, flax, honey, butter/oil, and mix in the bran cereal. Let the mixture stand until the cereal absorbs the liquid, about 10minutes. Gently mix in the plumped raisins, flour, baking soda, cinnamon, and , shredded apple and stir a few times to mix.

Spoon the batter into the prepared muffin cups, and bake in the preheated oven for about 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

4/24/16 this time I put everything in a bowl and let it sit in fridge overnite. It was super duper thick batter, but it still tasted good.

Banana, Date, Muffins

From Ronda Dowden- Dr OZ recipe book

Double
       Single
6     3 bananas mashed
2     one 7oz plain yogurt *(B)
2     1 large egg
4     2 T coconut oil
2     1 t vanilla
1/2   1/4c flax
1&1/2   2/3c brown sugar or honey
2      1 c whole wheat flour (C)
2      1 c old fashioned oats *(A)
1      1/2c white flour
1      1/2 c protein powder
4      2 t baking soda
1/2   1/4t salt
3/4c chopped walnuts or almonds, or cashews
3/4c pitted and chopped dates


375 oven. Spray or use paper liners in muffin tins.

Whisk bananas, yogurt, egg, oil, vanilla, flax, and if honey was used.  When I doubled the recipe I put all the liquid ingredients in the blender.
Separate bowl whisk- flour, oats, soda, sugar, baking powder, protein, and salt.
Add banana mixture to flour with a spoon, not a whisk, just until the batter is moistened, but still lumpy.  Add the nuts and dates till combined.
Divide batter among muffin cups.
Bake 18-22 min
Optional-  add chopped apples or dried craisins


My kids loved these.  The batter actually did seem better tasting and texture after the mixture sat in the fridge overnite.

(A) one time I didn't have oats, so I used cereal box that was granola
(B) I only had one 7oz of yogurt, 1/4c applesauce, and I pureed it with 1/2c tofu b/c I didn't have more yogurt
(C) one time I put bran cereal in the place of the whole wheat flour

Apple Crisp

All Recipes

Apple filling
5 apples - peeled, cored, quartered, and cut into 1/4-inch slices
1/4c blueberries
1/4c lemon juice
2 tablespoons butter
1/3 cup brown sugar
1/3 cup white sugar
1/4 teaspoon cinnamon


Topping
1/2 cup all-purpose flour
1-1/2 cup bran cereal(crushed in the blender) or barley nugget cereal (such as Grape-Nuts®)
1/2 cup melted butter
1/4 cup white sugar
1 t cinnamon and nutmeg
1/4t salt

preheat oven 375
spray inside of 8x8 pan
Mix apples and lemon juice, then mix in the rest of the filling. Pour into 8x8 pan
Now mix the topping, pour on top of apples.

bake 25-30min

2/4/16  It was good but I prefer a crispier and crunchier topping, so add oats next time.