Food Friday: Carrot Quinoa Breakfast Cookies

I think I may be a snack monster! "I'm hungry" may be the phrase I say the most ;) This is probably because I am not balancing my blood sugar effectively that day, simply out of habit or I just enjoy food too much! 

These cookies do the trick for me when I am in that state of mind and my stomach is grumbling. I love freezing them and grabbing one as needed. They are packed full of nutrients from the carrots, quinoa and oats, fat from almond butter and nuts, coconut oil and flax, protein from almond butter/nuts and fibre from whole grains and flax. I see no wrong! (Unless you are on a paleo diet unfortunately.) Remember fat, fibre and protein is what keeps you full for longer and balances your blood sugar. I posted the link to these awhile ago on FB but considering I keep coming back to them I wanted them handy for both you and me. :) 

Depending on how runny my almond butter is, the cookies can be pretty wet before cooking or dry. I add a little more quinoa or oats if it looks too wet, which keeps them from crumbling. If you can eat eggs you may want to try them with 1-2 eggs instead of the flax mixture however I haven't done this yet. The recipe has several ingredients but I find they are a cinch to throw together if you have cooked the quinoa the night before (use the rest in a buddha bowl or salad). Thanks www.loveandlemons.com!

Ingredients:

• 1 cup oat flour (made from 1¼ cups whole rolled oats ground in a blender - eg vitamix)
• 1 cup (additional) whole rolled oats
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1/2 tsp sea salt
• 1/2-3/4 cup cooked quinoa
• 1 cup finely shredded carrots
• 2 tbsp ground flaxseed + 5 tbsp warm water (set aside for 5 minutes)
• 1/2 cup almond butter
• 1/4 cup coconut oil, melted
• 1/2 cup pure maple syrup
• 1/2 cup nuts and/or seeds (I used walnuts & pumpkin seeds; pecans could be great)
• 1/2 cup dried cranberries

Directions:

1. Preheat the oven to 350°F and line a large baking sheet with parchment paper.
2. In a glass, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
3. Use a food processor or a blender to process the 1¼ cups rolled oats into a fine flour and measure out one level cup. In a large bowl, stir together the flour, the remaining 1 cup whole oats, baking powder, baking soda, cinnamon and sea salt. Add in the quinoa and then the shredded carrots, stirring until the carrots are completely coated with flour.
4. In a medium bowl, combine the almond butter, coconut oil, and maple syrup and stir well to incorporate. Stir in the flaxseed mixture.
5. Add the wet ingredients to the bowl of dry ingredients and fold in just until combined. Stir in the walnuts, pumpkin seeds, and cranberries.
6. Scoop just under ¼ cup of batter for each cookie onto the baking sheet. (I have used 1/4 cup and they come out pretty big - which I like.) Bake for 15 to 18 minutes, or until lightly browned. Cool on the pan for 5 minutes and then transfer to a wire rack to finish cooling.
7. When cookies are completely cool, they can be stored in an airtight container or frozen.

Let me know what you think or if you have any adaptations you like!

In health & happiness, 

Dr. Karen

Food Friday: Almond Power Cookies

Warning: This is not a Christmas cookie but still delicious :)

These are a great option if you need something quick in the morning, or something a little sweet in the afternoon. They are grain/gluten-free and egg-free, great for those with food sensitivities or who are on an elimination diet. With only 1 tablespoon of sweetener, you can snack on them guilt free. Just avoid eating the whole batch, like I was tempted to do! This recipe is adapted from Against All Grain. She uses dried cherries and sliced almonds, so feel free to substitutes the fruit and/or nuts with what you like. Even try substituting peanut or cashew butter for the almond butter. Still just as tasty.

Ingredients:

• 2 tbsp ground chia seeds
• 1/2 cup unsalted almond butter, unsweetened
• 1/2 cup ground flaxseed
• 1/2 cup arrowroot powder
• 1/2 cup unsweetened applesauce
• 1 tbsp pure maple syrup
• 2 tsp ground cinnamon
• 1 tsp lemon juice
• 3/4 ground nutmeg
• 1/2 tsp ground ginger
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 1/2 cup raisins (or unsulfured and unsweetened dried cherries, chopped)
• 1/4 cup dark chocolate pieces (80% cacao)
• 1/2 cup chopped walnuts (or sliced almond for on top) 

Recipe:

1. Preheat the oven to 350F and line two baking sheets with parchment paper.
2. Whisk together 1/2 cup hot water and the ground chia seeds and let sit at room temperature while you prepare the remaining ingredients.
3. Meanwhile, in a bowl, combine the almond butter, flaxseed, arrowroot, applesauce, maple syrup, cinnamon, lemon juice, nutmeg, ginger and sea salt. Mix to combine fully. (Option to use a stand mixer.)
4. Add the thickened chia mixture to the bowl with the baking soda and beat again until fully combined. Stir in the walnuts, raisins and chocolate pieces.
5. Using a cookie scoop or a large spoon, drop dough onto the lined baking sheets. Wet fingers slightly with warm water and gently press the mounds down to flatten slightly. (Optional: Sprinkle the tops of the cookies with sliced almonds.)
6. Bake for 15 minutes, until golden brown around the edges. Cool on a wire rack completely before serving.

Enjoy and happy holidays!

In health & happiness, 

Dr. Karen

Food Friday: Gluten-free Buckwheat Pancakes

Mmm...I love a good pancake!

BUCKWheat pancakes with cinnamon, blueberries and pure maple syrup.

In my practice, I see many people benefiting from eating gluten-free. (We have already discussed what gluten is in my blog here.) Whether you are celiac or not, many conditions improve with a gluten-free diet, such as autoimmune conditions, digestive concerns and skin issues, not to mention mood. 

However, going gluten-free can be quite daunting, especially if we are used to eating a certain way. We have our favourite foods that are hard to give up as well as certain go-to foods, which seem like a necessity on cabin weekends away, such as pancakes! Luckily, there are a variety of different flours that do not contain gluten. Grains such as these are better periodically, and not every day, every meal. I typically cook with coconut flour, almond flour or buckwheat flour (which I usually grind myself from raw buckwheat grouts or almonds). You can find all these flours at places such as bulk-barn for a good price. 

This recipe is from the Whole Life Nutrition Cookbook. One of my go-to's! Buckwheat is slightly denser than white or whole wheat flour so expect that in the pancake. For that reason, it also tends to keep you fuller for longer. Buckwheat is actually a fruit seed, related to rhubard.  The phytonutrients in buckwheat (flavonoids to be specific) have been shown to improve blood lipid levels. It can lower the bad cholesterol (LDL), and raise the good cholesterol (HDL). Yippee! Finally, it is a good source of fiber and magnesium, therefore good for both blood pressure and your bowels. 

Ingredients:

• 1 heaping cup buckwheat flour
• 1/4 cup tapioca flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1 to 1 1/2 cups hemp, almond, soy, or rice milk
• 1 egg (*To replace egg, mix 1 tbsp ground flax seed with 3 tbsp hot water and let sit for a few minutes)
• 2 tbsp melted coconut oil or butter
• 2 tbsp maple syrup

coconut oil or butter for cooking

Recipe:

1. In a medium bowl mix together the dry ingredients. In a separate bowl whisk together the wet ingredients. Add the wet to the dry and gently mix until ingredients are combined. Let the batter sit for a few minutes to thicken up.
2. Heat a thick-bottomed stainless steel skillet over medium heat. Add a few tsp of coconut oil or butter. When skillet has heated, add about 1/4 - 1/2 cup of batter. Cook for about 1 to 2 minutes or until top begins to bubble, flip and cook for a minute or so more on the other side. Repeat this process until all of the batter has been used. Add a little coconut oil or butter in between cooking each pancake to prevent sticking. 
3. Place pancakes onto a warm plate and serve. 

Enjoy!

In health & happiness,

Dr. Karen