Breakfast

Yacon Syrup Pumpkin Muffins

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yacon pumpkin muffins on a marble counter with can in the background
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5 from 1 vote

Yacon Pumpkin Muffins

These pumpkin muffins are a perfect make-ahead grab for a quick bite this fall. Familiar pumpkin spice flavor with just enough sweetness from the yacon syrup.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: healthy muffins, oat flour, pumpkin, yacon, yacon syrup
Category: breakfast
Servings: 12 muffins
Calories: 209kcal

Equipment

  • mixer
  • Muffin tin

Ingredients

  • 1.5 cups oat flour
  • .5 cup all-purpose flour
  • 1/3 cup rolled oats
  • 1/2 tsp baking powder
  • 1.5 tsp cinnamon
  • 1/4 tsp allspice
  • 1/4 tsp nutmeg
  • 1/2 tsp kosher salt
  • 3 eggs
  • 1 16 oz canned pumpkin
  • 1/2 cup olive oil
  • 2/3 cup yacon syrup

Instructions

  • Mix oat flour, all-purpose flour, rolled oats, spices, baking powder and salt in a medium-sized bowl and set aside.
  • In a separate bowl add eggs, pumpkin, olive oil, and yacon syrup. Mix until combined.
  • Add wet ingredients to dry and stir until combined.

Nutrition

Serving: 1muffin | Calories: 209kcal | Carbohydrates: 29g | Protein: 4g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 41mg | Sodium: 149mg | Potassium: 85mg | Fiber: 1g | Sugar: 9g | Vitamin A: 72IU | Calcium: 28mg | Iron: 1mg

Strawberry Banana Cashew Milk Yogurt Smoothie Bowl

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cashew milk yogurt smoothie bowl
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5 from 1 vote

Strawberry Banana Cashew Milk Smoothie Bowl

This smoothie bowl is made with cashew milk yogurt and is a quick and tasty way to add more plant-based meals to your day.
Total Time5 mins
Course: Breakfast
Cuisine: American
Keyword: cashew milk, cashew milk yogurt, chia seeds, healthy smoothie bowl, smoothie bowl, strawberry banana smoothie bowl
Category: breakfast
Servings: 1 person
Calories: 336kcal

Equipment

  • blender

Ingredients

  • 1 cup strawberries
  • 1.5 tsp chia seeds
  • 1 banana
  • 1 cup vanilla bean cashew milk yogurt
  • 1 cup ice

Instructions

  • Add strawberries (reserving two for the topping), half banana, 1 teaspoon chia seeds, cashew milk yogurt and ice to the blender.
    blender on white counter top with strawberries, chia seeds and ice
  • Cover and blend on high until smooth.
    blender in motion whirling strawberry smoothie
  • Pour into a bowl and top with reserved strawberries, banana slices and chia seeds.
  • Sit and enjoy!
    looking from above down onto a strawberry banana smoothie bowl

Nutrition

Serving: 1bowl | Calories: 336kcal | Carbohydrates: 63g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Sodium: 26mg | Potassium: 716mg | Fiber: 9g | Sugar: 36g | Vitamin A: 76IU | Vitamin C: 123mg | Calcium: 83mg | Iron: 2mg

Strawberry Coconut Quinoa Jar

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strawberry quinoa breakfast jar
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5 from 1 vote

Strawberry Coconut Quinoa Jar

Quinoa cooked with milk makes for a great protein-packed alternative to oatmeal. Plus it's an excellent source of magnesium for added blood sugar benefits!⁣
⁣
Make ahead and pop in the microwave for a quick just-sweet-enough weekday grab.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Keyword: coconut, make ahead breakfast, quinoa, strawberry
Category: breakfast
Servings: 2 servings
Calories: 415kcal

Equipment

  • saucepan
  • mason jars

Ingredients

  • 3/4 cup quinoa dry
  • 1.5 cups milk
  • 1 cup strawberries chopped
  • 2 tbsp unsweetened shredded coconut
  • 4 tsp maple syrup

Instructions

To prepare quinoa

  • Add dry quinoa and milk to a small saucepan on the stove.
  • Heat until it reaches a high simmer stirring as needed to prevent the milk from burning.
  • Reduce the heat to low and cover for 10-15 minutes.

Assemble Jars

  • While quinoa cooks, remove stems and chop strawberries.
  • Once all liquid is absorbed add 1/2- 3/4 cup quinoa into a bowl, or mason jar if preparing ahead.
  • Top quinoa with maple syrup, chopped strawberries, and dried coconut.

Nutrition

Calories: 415kcal | Carbohydrates: 61g | Protein: 16g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 14mg | Sodium: 91mg | Potassium: 758mg | Fiber: 7g | Sugar: 17g | Vitamin A: 181IU | Vitamin C: 42mg | Calcium: 262mg | Iron: 3mg

Kale and Ginger- Green Smoothie

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a green kale smoothie being poured into a glass
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5 from 1 vote

Kale and Ginger Green Smoothie

The sweet-spicy combo of the ginger and pineapple is not to be missed, especially if you find kale overwhelms the flavors in your green smoothies.
Prep Time5 mins
Total Time5 mins
Course: Breakfast, Drinks, Snack
Cuisine: American
Keyword: breakfast smoothie, ginger, green smoothie, healthy smoothie, kale smoothie, muffins, healthy breakfast, on-the-go breakfast
Category: breakfast
Servings: 1
Calories: 270kcal

Equipment

  • blender

Ingredients

  • 1 cup soy milk or milk of choice
  • 1/2 cup baby kale
  • 1 tbsp fresh ginger
  • 1/2 banana frozen works well
  • 1/2 cup frozen pineapple
  • 1/2 tbsp ground flax seeds
  • 1/2 tbsp chia seeds
  • 3/4 cup ice cubes

Instructions

  • Add all ingredients into a blender.
  • Blend until smooth.

Nutrition

Calories: 270kcal | Carbohydrates: 40g | Protein: 11g | Fat: 9g | Saturated Fat: 1g | Sodium: 136mg | Potassium: 798mg | Fiber: 7g | Sugar: 21g | Vitamin A: 4274IU | Vitamin C: 102mg | Calcium: 429mg | Iron: 3mg

Strawberry Banana Oat Milk Smoothie

 

strawberry smoothie in a mason jar with straw
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3.81 from 94 votes

Strawberry Banana Oat Milk Smoothie

Refreshingly sweet and simple with a boost of fiber.
Total Time5 mins
Course: Breakfast, Drinks
Cuisine: American
Keyword: oatmilk smoothie, smoothie, strawberry smoothie, summer smoothies
Category: breakfast, snacks
Servings: 1 smoothie
Calories: 175kcal

Equipment

  • blender

Ingredients

  • 1 cup oat milk
  • 1 cup strawberries frozen
  • 1/2 1 banana frozen

Instructions

  • Add milk, berries and banana and blend on high until smooth.

Notes

For a boost of protein and tang add 1/3 cup greek yogurt or your favorite protein powder.  To take these on-the-go one smoothie fits perfectly into these 16 oz wide mouth mason jars and these lids and stainless steel straws.

Nutrition

Serving: 16oz | Calories: 175kcal | Carbohydrates: 35g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Sodium: 115mg | Potassium: 339mg | Fiber: 5g | Sugar: 26g | Vitamin A: 492IU | Vitamin C: 85mg | Calcium: 368mg | Iron: 2mg