Island Carrot Cake Muffins

These muffins are a delicious and healthy morning treat that will distract you from the fact that cake isn’t an acceptable breakfast food.  With only a 1/4 cup of oil and a cup of flour in the entire recipe not only are these dairy-free but they are heart healthy.  The protein from the almond flour will keep you feeling full longer and using egg whites reduces the fat content.  I like to use avocado oil, but feel free to use any light tasting oil you may have on hand.  If you like nuts add a cup of chopped pecans for some added crunch.  If you prefer to make a cake pour the mixture into a 9X13″ pan instead of muffin tins.

Prep Time:  15 minutes         Bake Time:   20 minutes        Makes 17 – 20 muffins

Ingredients:

3 cups of grated carrots

1 cup of flour

1 cup almond flour

1 cup white sugar

2 tsp baking soda

1 tsp baking powder

1/2 tsp salt

2 tsp ground cinnamon

1 tsp ground ginger

1 cup canned crushed pineapple with juice

2/3 cup egg whites

1/4 cup avocado oil

2 tsp vanilla extract

1/2 cup shredded coconut (optional)

1 cup chopped pecans (optional)

Preheat oven to 350 degrees and line a standard muffin tin with cupcake liners for easy clean-up.  You may hand grate the carrot on a box grater but I find it faster to place the carrots in a food processor.  (It will require approximately 5-6 small carrots to equal 3 cups of grated carrots.)

In a large bowl combine the grated carrot, flours, sugar, baking soda, baking powder, salt, cinnamon and ginger.  In a separate bowl whisk together the pineapple, egg whites, vanilla extract, oil, pecans and coconut (optional).  Combine the wet and dry ingredients and stir until combined.  Take a 1/4 cup measuring cup and scoop the batter into the lined muffin tins for uniformed muffins.  Bake for 20 minutes or until a toothpick inserted in the center comes out clean.  Allow to cool before removing them from the pan.

If you use a 13X9″ pan cook for 40 minutes at 350 degrees.

 

No Cook Dairy-Free Oatmeal

I know that oatmeal is good for me and all but I used to dread cooking it on the stove each morning.  The last thing I wanted to do was to clean another pan at 7am!  The old fashioned slow cooking rolled oats or steel cut oats are the most nutritious.  The instant oatmeal that you buy in packets or cups at the supermarket is over processed so that it cooks quicker in the microwave plus there’s a lot of added sugar (more than you would think).  Oats have been proven to lower bad cholesterol (LDL) and regulate blood sugar levels.  It’s also a great way to start your day because your stomach will be full for hours due to the fiber content.  As if all that isn’t enough, it’s also gluten free!  If you can measure and stir then you can make this simple and healthy breakfast in minutes and it will be waiting for you in the fridge the next morning.  The oats soaking in the almond milk overnight soften them so that they don’t have to be cooked.  It’s one of the most exciting short-cuts I’ve discovered and I hope that you enjoy it as much as I do.

Prep Time:  5 minutes                       Cook Time:  0 minutes !!!!                 Serves 1

Ingredients:

1/3 cup dried old fashioned slow cooking rolled oats or steel cut oats

1/3 cup unsweetened vanilla flavored almond milk or coconut milk

1/8 tsp ground cinnamon

1 tsp pure maple syrup

8 almonds chopped

1 tbsp dried cranberries

Combine all ingredients in a small microwave or oven safe dish.  Stir until combined.  Cover and store the dish in the fridge overnight.  The next morning you can eat the oats cold or warmed in the oven or microwave.

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Dairy-Free Elvis Banana Bread

The King would have loved this banana bread recipe because it has all of his favorite things baked into one loaf.  I took one of the most commonly baked breads and added a couple of ingredients that will make it a stand-out for dessert or breakfast.  I prefer to use almond or cashew butter because both of those nuts have anti-inflammatory properties but you can certainly use peanut butter if you prefer.  The carbs have been cut in half with the use of the almond flour and the majority of the fat is healthy fat from the nut butter and almond flour.  Enjoy a slice with your coffee and it will be hard not to cut yourself another piece.

Prep Time:  10 minutes             Cook Time:  50-60 minutes              Makes:  1 loaf (12 servings)

Ingredients:

1 cup of almond flour or almond meal

1 cup all-purpose flour

1 tbsp baking powder

3/4 cup granulated sugar

1/2 tsp salt

1 cup mashed ripe bananas (approximately 2 medium bananas)

1/3 cup unsweetened almond milk

1/3 cup peanut, almond or cashew butter

3 tbsp vegetable or avocado oil

3 tbsp liquid egg whites

1 cup dairy-free chocolate chips

Preheat the oven to 350 degrees and spray the bottom of a loaf pan with non-stick cooking spray.  In a medium mixing bowl combine, flours, sugar, baking powder and salt.  Whisk to combine.  In a separate mixing bowl add the mashed bananas, almond milk, nut butter, oil and egg.  Stir until combined then add it to the dry ingredients and mix until just combined.  Fold in the chocolate chips and pour the batter into the loaf pan.  Bake for 50 – 60 minutes or until a toothpick inserted in the center comes out clean.  Loosen the sides and gently remove the bread from the pan.  Slice and serve.

Dairy-Free Mango Oatmeal

This oatmeal is a great way to start your day on a healthy note.  If you don’t have time to make it in the morning simply cook and assemble bowls in advance and place the dishes in your fridge so that you can warm them up before you head out the door.

Mangos have so many health benefits.  There are antioxidants in this fruit that have cancer preventing properties and it helps lower cholesterol and unclog pores for clearer skin.  The vitamin A improves eye health and mangos help to alkalize the body as well.  Using almond milk increases the protein and amount of healthy fats.  The maple syrup is a natural sweetener packed with minerals and vitamins and the cinnamon adds depth of flavor.  Every component of this oatmeal is good for your body in a different way so try it – even if it’s for dinner!

Prep Time:  5 minutes                  Cook Time:  5-10 minutes                   Serves:  2-4

Ingredients

2 cups unsweetened vanilla almond milk

1 cup whole grain stove top cooking oats

1/8 cup pure maple syrup

1 tsp ground cinnamon

16 raw almonds chopped

1 fresh mango chopped into cubes

Pinch of salt

Add the oats, almond milk, salt, cinnamon and maple syrup to a small pan.  Bring to a slow boil and stir intermittently to prevent sticking.  Cook until most of the liquid has been absorbed by the oats (5 – 8 minutes) and the oatmeal is thick.  Stir in the chopped mango and top with the almonds.  Serve warm.  Oatmeal will keep in the fridge for up to a week.  When you are reheating this dish you can add a splash of almond milk if you prefer a creamier consistency.

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Dairy-Free Cranberry Margarita Bread

Studded with cranberries this sweet and tangy bread is perfect for breakfast or an afternoon snack.  Egg whites, coconut oil and almond milk increase the protein and decrease the cholesterol while the use of almond flour reduces the amount of white flour in this recipe.  The lime and orange zest add a hint of refreshing citrus.  It’s perfect for those times when you could use a margarita,  but must settle for something a bit more sensible.

Prep Time:  10 minutes                         Cooking Time:  1 hour                     Makes 1 loaf

Ingredients

4 tbsp melted coconut oil

1 cup of almond flour or almond meal

1 1/4 cup white flour

1 cup packed light brown sugar

1 1/2 tsp baking powder

1/2 tsp baking soda

1 tsp salt

3 tbsp liquid egg white

3/4 cup almond milk

1 bag of fresh cranberries (8-12 oz)

1 tsp lime zest

1 tsp orange zest

Preheat oven to 350 degrees and spray a loaf baking pan with non-stick cooking spray and set aside.  In a large bowl whisk together the flour, brown sugar, baking soda, almond flour, baking powder and salt.  In a medium bowl combine the coconut oil, zest, egg whites and almond milk.  Whisk to combine.  Add the wet mixture to the dry ingredients and fold in the cranberries.  Stir until combined.  Pour batter into the prepared pan.  Bake for about 1 hour or until a toothpick inserted in the center comes out clean.  Allow the bread to cool for 30 minutes then run a knife along the perimeter and remove from the pan.

 

Zucchini and Pepper Egg White Quiche

This is the easiest recipe and so versatile but also presents well.  It can be eaten for breakfast, lunch or dinner.  Make it the day before and all you have to do is cut a slice and warm it up.  Serve it with a salad and you have a healthy lunch or have it for breakfast with a crispy hash brown and a side of ketchup.  This quiche is full of lean protein and veggies so there’s no guilt.  If you would prefer to use whole eggs simply substitute the egg whites with 4 whole eggs.  Going to a pot luck?  Need to make something for the teacher luncheon?  Have a friend who just had a baby?  You get the idea……..

Prep Time:  10 minutes                  Cook time:  60 minutes                   Serves: 8

 Ingredients

1 cup liquid egg whites

3/4 cup plain unsweetened almond milk

salt and pepper to taste

1/2 cup grated Romano cheese – optional  (Romano is a Sheep’s milk cheese that some lactose intolerant folks can tolerate much better than cow’s milk)

1 small zucchini small diced

1 small red pepper small diced

1  frozen pie shell (bottom only)  I prefer 9″ deep Oronoque Orchards, which is dairy free

https://www.mrssmiths.com/products/pie-crusts/pie-crusts-oronoque-orchards.htm

Preheat oven to 350 degrees.  Place egg whites, almond milk, cheese, salt, pepper, zucchini and red pepper into a medium bowl and whisk together to combine.  Pour all of the ingredients into the frozen pie shell on a lined baking sheet.  Place in oven for 1 hour.  Remove and serve hot or cool and store in the fridge covered for up to a week.

Other variations:  Lean turkey breakfast sausage, chive and cheddar / Spinach, feta (Sheep’s milk cheese) and chopped tomatoes / Zucchini, carmelized onions and grated Romano cheese / Ham and Swiss cheese / Bacon, goat cheese and mushroom / Mushroom, bacon and chopped tomatoes / Asparagus, red pepper and grated cheese

Dairy Free Healthy Breakfast Muffins

I promise that you will not miss the butter in this delectable muffin.  In fact, you won’t even notice that there is absolutely no dairy and most of the white flour was replaced with almond flour.  They are a great choice for a healthy breakfast and can be made quickly and easily with no mixer at all.  If you aren’t a fan of blueberries feel free to substitute apples, raspberries, peaches or pears.  Also, these muffins freeze well so make them ahead for a Sunday brunch or a sick friend.  Enjoy every tender crumb!

Prep Time:   10 minutes           Cook Time:  17 minutes         Makes 12 muffins

Ingredients:

1/2 cup melted coconut oil

1 cup of almond flour

3/4 cup white flour

1/4 tsp salt

1 tbsp baking powder

1 tsp ground cinnamon

1 tsp vanilla extract

1/2 cup sugar

2/3 cup almond milk

3 tbsp liquid egg whites

1 1/4 cups of washed fruit (if you use apples peel and cut them into a small dice)

Preheat oven to 350 degrees.  Line muffin tin with cupcake liners for easy cleanup.  Combine flours, baking powder, cinnamon and salt; whisk to combine.  In a separate bowl, combine sugar, oil, almond milk, extract and egg; whisk to combine.  Fold the wet ingredients into the dry and add the fruit.  Mix just until combined (mixing too much will make for a tougher muffin).  Fill each muffin tin 3/4 of the way full and bake at 350 degrees for 17 minutes or until the tops begin to brown.  Allow the muffins to cool in the pan for 15 minutes then remove them and place them in a sealed container or store them in the fridge to prevent spoilage.

 

Dairy Free Date (Nut?) Bread

This is an adaptation of my mother’s beloved date bread recipe.  I substituted coconut oil for the butter to make it dairy free and half of the flour has been replaced with almond flour to decrease the carbs and increase the protein.  The use of egg whites in place of the whole eggs reduces fat and cholesterol.  The dates are so sweet that there is very little sugar needed and the dates are an excellent source of B6, fiber, potassium and iron.  This date bread serves as a great breakfast or snack.  It also freezes well, so tuck a few slices in a resealable bag for a quick breakfast whenever you are fresh out of ideas.  Plus, it’s so easy to make you won’t even need a mixer.  Now, that’s my kind of baking!

Prep Time:  20 minutes             Cook Time:  45 minutes         Makes:  2 loaves

Ingredients:

1 package of pitted dates chopped into thirds

2 cups of boiling water

1/2 cup coconut oil

1 1/2 cup of sugar

1/3 cup liquid egg whites

2 cups of white flour

2 cups of almond flour or almond meal

4 tsp baking soda

2 tsp vanilla extract

1/2 cup chopped nuts (optional)

Place the chopped dates in a bowl with the sugar and coconut oil and add the 2 cups of boiling water.  Let the bowl sit until cooled.  When cooled, add the egg whites, vanilla, nuts and dry ingredients.  Stir until combined and pour the mixture into two greased loaf pans.  Place them into a 350 degree oven for 45 minutes.  Wait until they are completely cooled to remove them from the loaf pan.  Slice and serve.

 

Heart Healthy and Dairy Free French Toast Casserole

Prep Time:  10 minutes          Cooking time:  35 minutes         Serves:  6-8 ppl

This casserole is the perfect make-ahead brunch or special Sunday morning breakfast that you don’t have to feel guilty about.  The egg whites and almond milk bump up the protein in this dish to keep you full longer.  Make it the night before and pop it in the oven when you wake up.  It will be ready before you are finished getting dressed.  I like to use a sprouted grain bread in this dish, but use whatever good quality whole grain bread you enjoy.

INGREDIENTS:

1 1/2 loaves of a good quality whole grain bread

1/2 cup of coconut oil

1 tsp cinnamon

a few grinds of fresh nutmeg

1/4 tsp cardamom

1/4 tsp ground cloves

2 cups almond milk

1 cup of liquid egg whites

1 cup of maple syrup

Melt the coconut oil in a 9X13 pan in the oven for a few minutes.  Remove the pan and add the cloves, cinnamon, nutmeg and cardamom to the oil.  Place the pieces of bread in 3 even layers over the spices and coconut oil.  Mix the egg whites and almond milk together in a  bowl and pour over the bread.  Cover and let sit overnight in the fridge.  The next morning, preheat oven to 350 degrees and bake french toast for 30 minutes.  Once done, pour the maple syrup over top and place under the broiler until the syrup is bubbly.  Serve warm with fresh fruit.