Peanut Butter Chocolate Chip Muffins

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Peanut Butter Chocolate Chip Muffins

Ingredients

Dry

1 1/4 cups whole wheat pastry flour
1/2 tsp salt
1 Tbsp baking powder
1/3 cup rolled oats

Wet

1/4 cup plant-based milk + 1 tsp chia seeds

1 large banana, mashed (or sub with 1/2 cup apple sauce)
1/2 cup maple syrup

1 tsp apple cider vinegar
1 tsp vanilla extract

Warm

2-3 Tbsp virgin coconut oil (or another veggie oil)
4-5 Tbsp peanut butter fold in: 1/2 cup dark chocolate chips

Instructions

Preheat oven to 350 degrees.
Combine the chia seeds + liquid, allow to sit and soak for a few minutes until seeds plump.
Combine dry ingredients in large bowl. Add in the wet ingredients including the chia seed mixture.
Warm the oil and peanut butter in the microwave until soft and liquid in texture. Pour into your batter and fold well. The batter should be about room temperature at this point - you don't want it too warm or it will melt the chips.
Fold in the chocolate chips.
Pour into muffin cups.
Bake for about 20 minutes at 350 degrees. Serve warm.

What I Eat for bigFou - 2020

Blueberry Muffins

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Blueberry Muffins

Ingredients

¼ cup vegan butter

½ cup unsweetened applesauce

½ tsp. salt

1 cup sugar

2 cups all-purpose flour

1 Tbsp. baking powder

1 tsp. vanilla extract

½ cup milk

2 cups fresh blueberries

Instructions

Preheat oven to 350F. Line 1/3-cup muffin cups with paper liners, or oil.

Mix all ingredients together in mixing bowl. Spoon into muffin cups, filling three-quarters full.

Bake 35 minutes, or until tops are firm. Cool slightly on rack.

 What I Eat for bigFou - 2020

Pumpkin Chai Muffins

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Pumpkin Chai Muffins

Ingredients

2 large eggs or vegan eggs, at room temperature

1.5 Cup (250 mL) canned pumpkin purée

¾ Cup packed brown sugar

½ Cup (125 mL) canola oil

1/3 Cup (75 mL) unsweetened apple juice

2 tsp pure vanilla extract

1 ½ Cups all-purpose flour

½ Cup large-flake oats

1 ½ tsp. baking powder

1 tsp baking soda

½ tsp salt

1 tsp ground cinnamon

1 tsp ground ginger

½ tsp ground cloves

½ tsp ground nutmeg

¼ tsp ground cardamom

½ Cup semi-sweet chocolate chips (optional)

¼ Cup pumpkin seeds

 Instructions

Preheat the oven to 350 °F. Place the rack in the center of the oven. Line a muffin pan with papers, or lightly grease with oil.

Whisk together the eggs, pumpkin purée, brown sugar, oil, apple juice, and vanilla in a large bowl until smooth. In another large bowl, stir together the flour, oats, baking powder, baking soda, salt and spices. Stir in the chocolate chips.

Add these wet ingredients to the dry ingredients and stir just until incorporated. Scoop into the muffin cups so they’re about three-quarters full and sprinkle with pumpkin seeds.

Bake for 18-25 minutes, until the tops spring back when lightly touched and a toothpick inserted in the center of a muffin comes out clean.

 What I Eat for bigFou - 2020

Maple Skillet Granola

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Maple Skillet Granola

Ingredients

2 Tbsp. coconut oil

¼ Cup (60 mL) dark maple syrup

2 Cups (500 mL) gluten-free rolled oats

½ Cup (125 mL) sliced natural almonds

½ Cup (125 mL) unsweetened coconut flakes

¼ Cup (60 mL) raw pumpkin seeds

1 Tbsp. ground flax

2 tsp chia seeds

2 tsp sesame seeds

½ tsp ground cinnamon

 Instructions

Add coconut oil and maple syrup to large frying pan and bring to a boil over medium heat, about 1 minute. Stir in all remaining ingredients and cook, stirring often, until granola is toasted, golden brown, and fragrant, about 4 to 6 minutes. Remove frying pan from heat and allow granola to cool to room temperature in pan. Granola will crisp up as it cools. Once cooled, break up any large clumps and store in airtight container. Granola will keep at room temperature for up to 1 week.

 What I Eat for bigFou - 2020

Tofu Scramble

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Tofu Scramble

1 block extra firm tofu

A handful finely chopped onions

1 red pepper chopped

1 cup chopped tomato

Any other vegetable of your choice

1 clove garlic

½ teaspoon Turmeric

1 tsp dried basil

1 tsp dried oregano

Salt and pepper or tamari sauce to taste

1 Tbsp oil for frying

 Instructions

Heat oil. Add onions and garlic. Sauté for a few minutes until onions start to soften. Add garlic tomatoes and peppers. Crumble tofu into the pan and add the spices. Cook until the vegetables soften and tofu is heated. Add salt and pepper or tamari sauce to your taste.

 What I Eat for bigFou - 2020

Sweet Potato Blueberry Muffins

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Sweet Potato Blueberry Muffins

Ingredients

1 small sweet potato, peeled and cubed

2 Tbsp. ground flaxseed + 5 Tbsp. water

¾ Cup (180 mL) milk or unsweetened nondairy milk

1 Cup (250 mL) whole wheat flour

¾ Cup (180 mL) almond flour

1 tsp cinnamon

1 tsp ground ginger

½ tsp baking powder

½ tsp baking soda

¼ tsp salt

1 Cup (250 mL) blueberries

Zest from 1 orange

Instructions

Place sweet potato cubes in pot of boiling water and cook until tender. Drain, cool, and measure out 1 Cup (250 mL).

Whisk together flaxseed meal and 5 Tbsp. water. Let stand for 5 minutes until mixture forms a gel.

Preheat oven to 350 °F (180 °C). In blender container, place milk, cooled sweet potato, and flax gel and blend until smooth. In large bowl, stir together flour, almond flour, cinnamon, ginger, baking powder, baking soda, and salt. Toss blueberries coated in 2 Tbsp. of flour mixture. Stir sweet potato mixture into rest of flour mixture. Gently fold in blueberries and orange zest.

Scoop mixture into 12 greased standard-sized muffin cups and bake for 22 minutes, or until a toothpick inserted into a pancake muffin comes out nearly clean. Let cool a little before unmolding.

What I Eat for bigFou - 2020

Banana Quinoa Muffins

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Banana Quinoa Muffins

Ingredients

2 cups whole wheat flour

¼ cup soy flour

2 tsp baking soda

½ tsp salt

1/3 cup cooked quinoa

½ cup applesauce

2 large liquid egg substitute

2 cups bananas

¼ cup golden raisins

Directions

Preheat oven to 350F. In a large bowl mix together the flours, baking soda, salt, quinoa. Set aside.

In blender, puree on high speed the applesauce, egg or equivalent, bananas and raisins. Add wet ingredients to dry, moisten evenly.

Spoon batter into non-stick 12 muffin tin and bake for 40 to 50 minutes at 350F or until browned.

What I Eat for bigFou - 2019

Sweet Potato, Red Onion, and Kale Hash

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Sweet Potato, Red Onion, and Kale Hash

Ingredients

2 Tbsp coconut oil

2 sweet potatoes, peeled and diced

2 red onions

1 tsp dried thyme

½ tsp sea salt or more

Zest of 1 lemon

½ Juice of 1 lemon

4 cups destemmed kale, shredded

¼ tsp black pepper

Instructions

In a large cast iron or skillet, heat the oil over medium. Add potatoes, onion, thyme and salt. Sauté for 12 to 15 minutes, until potatoes are tender and starting to turn brown. Stir in lemon zest, lemon juice and kale. Cook until kale is wilted, about 3 minutes.

Serve warm.

What I Eat for bigFou - 2019

Granola Raspberry Chia Pudding

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Granola Raspberry Chia Pudding

 Ingredients

½ cup milk

1 cup plain yogurt

1 cup fresh or frozen (thawed) raspberries, plus more for topping

2 Tbsp fresh mint

2 tsp honey

1 tsp lemon zest

1 tsp vanilla extract

½ tsp cinnamon

Pinch of salt

4 Tbsp chia seeds

2/3 cup granola

2 Tbsp chopped pistachios

Instructions

Place milk, yogurt, raspberries, mint (if using), honey, vanilla, lemon zest, cinnamon, and a pinch of salt in blender container and blend until smooth.

Divide mixture between 2 wide-mouth jars, add 2 Tbsp chia seeds to each jar, and stir to combine. Seal jar and chill overnight. The chia seeds will soak up the liquid and create a thick texture.

When ready to serve, top each jar with an equal amount of granola, pistachios, and raspberries.

What I Eat for bigFou - 2019

Nourishing Breakfast + 1 grapefruit or 1 orange

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Nourishing Breakfast + 1 grapefruit or 1 orange

2 tablespoons oatmeal (cook according to instruction)

1 full tablespoon yogurt

1 or 2 large tablespoon thawed berries

1 banana sliced

5 dates sliced

Small handful of granola

What I eat for bigFou - 2019

Blueberry Pancakes

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Nourishing Breakfast + 1 grapefruit or 1 orange

2 tablespoons oatmeal (cook according to instruction)

1 full tablespoon yogurt

1 or 2 large tablespoon thawed berries

1 banana sliced

5 dates sliced

Small handful of granola

What I eat for bigFou - 2019

Green Smoothie Bowl

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Ingredients

• 1 frozen banana

• 1 ripe avocado

• Handful of greens (kale or spinach)

• 1 cup milk of your choice

• 1 scoop plant hemp protein powder or 1 teaspoon spirulina or chlorella

• 1 tsp raw cacao powder

• 1Tbsp chia seeds

• Fresh blueberries, raspberries, blackberries, any other fruits. 

• 1 tsp hemp seeds

• Chopped favorite nut

Instructions

Mix all the ingredients in blender but the fresh fruits and hemp seeds. Place the smoothie in one or two small bowls and embellish with fresh fruits and chopped nuts.