banana oat pancakes ~Gluten/Dairy Free~

My sister-in-law shared a recipe with me, one passed down from her teacher at Bauman College.  I loved the fact that this recipe was first of all, gluten free and second of all, contained NO added sugar!  Plus, they have a whopping 1/4 cup of flax seed meal!  Not only are they sugar free, gluten free and dairy free, but they tasted so yummy!  These pancakes also have a higher protein content than regular pancakes as they contain 2 eggs.  Whole grains and protein, the perfect way to start the day :)

The original recipe called for a cup of almond flour.  I didn’t have any so I quickly pulsed GF oats in the vitamix for a few seconds.  I could have made a fluffy flour, but I wanted to keep a little texture from the oats.  I think the substitution came out great!  These pancakes where hearty and delicious!  I’m sure when made with the almond flour they are much lighter.

banana oat pancakes ~gluten and dairy free, made with flax seeds and GF oats, high protein!~

Banana Oat Pancakes

1 large ripe banana, mashed

2 large eggs, beaten

1 tablespoon coconut oil, melted

2 tablespoons almond or soy milk

1/2 teaspoon apple cider vinegar

1 cup GF oats (pulsed in a food processor) or almond flour

1/4 cup ground flaxseed meal

1 teaspoon ground cinnamon

1/4 teaspoon baking soda

1/4 teaspoon sea salt

banana oat pancakes ~gluten and dairy free, made with flax seeds and GF oats, high protein!~

-Heat a skillet over medium heat.

-Combine the mashed banana, eggs, coconut oil, almond milk and apple cider vinegar in a large bowl.  Whisk well, until fluffy.

-In a seperate bowl, mix together oat or almond flour, flax, cinnamon, baking soda and salt.

-Gently fold flour mixture into egg mixture.  Stir until well combined.

-Lightly oil skillet with oil ( I used ~1 tablespoon of grapeseed oil).  Pour batter onto skillet using a 1/4 cup scoop.

-Flip pancakes when bubbles surface and continue cooking on other side until golden brown.


honey lime butternut squash and quinoa salad

This is not your average butternut squash recipe!

My mom went to a farm in Connecticut last week and brought us back loads of butternut squash.  I wanted to try something a little different then the normal “fall” flavors so, I added cumin, lime and sesame seeds.

We don’t eat much dairy in our house so, I always try to sneak calcium rich ingredients into our meals.  Sesame seeds are such a great source of calcium, 88 mg in only 1 tablespoon!  They have such a mild flavor and can be added to almost anything…smoothies, raw dough balls, baked goods, salads, you  name it!  For a little calcium boost, I always sprinkle sesame seeds onto Noah’s meals (he has no idea!).

honey lime butternut squash and quinoa salad ~V/GF~

Honey Lime Butternut Squash and Quinoa Salad

2 cups butternut squash, cut into bite sized pieces

2 cups quinoa, cooked

1 cup red cabbage, thinly chopped

3 scallions, chopped

2 tablespoons sesame seeds

honey lime butternut squash and quinoa salad ~V/GF~

For the Dressing:

2 tablespoons olive oil

1 tablespoon honey (agave if vegan)

3 tablespoons fresh lime juice

dash cumin

salt and pepper to taste

honey lime butternut squash and quinoa salad ~V/GF~

-Toss butternut squash in a drizzle of olive oil, place on a baking sheet and bake at 400 degrees for 25-30 minutes or until tender.  Let cool.

-In a large bowl, combine cooked quinoa, butternut squash, red cabbage, scallions and sesame seeds.

-Meanwhile, whisk together dressing ingredients, pour over salad and mix until well combined.


honey lime butternut squash and quinoa salad ~V/GF~

chocolate pumpkin oat bars ~V/GF~

After a weekend full of Halloween festivities we were ready for a lazy Sunday.


Pizza, Patriots, Red Sox, a fire burning and these….

pumpkin oat bars ~vegan, gluten free~

Warm out of the oven they were gooey and delicious!

 This recipe calls for homemade oat flour.  It was so simple to make, I will never buy oat flour again!  Three cups of oats in the vitamix and voila, perfect oat flour!

chocolate pumpkin oat bars ~vegan, gluten free~

Pumpkin Oat Bars

recipe adapted from

3 cups gluten free oats

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/8 – 1/4 teaspoon cloves

1/2 tablespoon cinnamon

1 teaspoon pumpkin pie spice

1 cup canned pumpkin

2 teaspoons vanilla extract

1/2 cup unsweetened applesauce

1/2 cup coconut cane sugar or brown sugar

1 tablespoon olive oil

1/3 cup vegan mini chocolate chips

chocolate pumpkin oat bars ~vegan, gluten free~

-Preheat oven to 350 degrees.  Spray a 9 inch baking pan with cooking spray.  (I use a coconut oil cooking spray)

-To make oat flour: add oatmeal to a food processor and blend for 1-2 minutes or until a fluffy flour is formed.

-Comine oat flour, baking powder, baking soda, salt and spices in a medium bowl, set aside.

-In a large bowl, whisk together pumpkin, sugar, vanilla, oil and applesauce.  Slowly add oat flour mixture and mix until just combined.

-Fold in chocolate chips reserving a few tablespoons for the top.  Bake for 20-30 minutes or until a knife inserted comes out clean.

(I would check around 20 minutes.  My oven must be off because I let mine cook for every minute of 30 minutes and they were still pretty doughy…not complaining though because they tasted wonderful!)

-Let cool, cut into squares and enjoy!

brussels sprout and radicchio salad

Between the Three Sisters Salad and the Fall Harvest Salad, this one gets my vote for Thanksgiving!  I’m a sucker for anything with brussels sprouts!  For this recipe they are lightly sautéed and added warm to a bed of radicchio.  The bitterness of the radicchio is offset by the sweetness of pure maple syrup and dried cranberries.  For a vegan version omit the cheese.

Brussels Sprout and Radicchio Salad ~vegan~

Brussels Sprout and Radicchio Salad

2 tablespoons extra virgin olive oil

 2 cups brussels sprouts, trimmed and thinly sliced

1 small head radicchio, thinly sliced

1/4 cup dried cranberries

1/4 roasted pumpkin seeds or pecans halves

1/4 cup feta or freshly grated parm (optional)

Brussels Spout and Radicchio Salad ~vegan~

For the dressing:

4 tablespoons extra virgin olive oil

juice from 1/2 lemon

2 tablespoons apple cider vinegar

1 teaspoon dijon mustard

3 tablespoons maple syrup

salt and pepper to taste

-Whisk salad dressing ingredients together until well combined.

-Place sliced radicchio on a large serving plate and set aside.

-In a large skillet, heat olive oil and add brussels sprouts.  Saute until wilted and lightly golden.

-Transfer cooked brussels sprouts to the bed of radicchio, drizzle with salad dressing and top with pumpkin seeds, dried cranberries and feta.


Brussels Sprout and Radicchio Salad ~vegan~

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Top 10 Foods to Boost Fertility

Thinking about getting pregnant?  Get your body ready by including these foods into your diet!

top 10 foods to boost fertility

A healthy diet will help make a healthy baby!

Top 10 Foods to Boost Fertility:

1.  Wild salmon (DHA omega 3)

2.  Ground flaxseeds (ALA omega 3)

3.  Lentils (iron and folic acid)

4.  Yogurt (calcium and probiotics)

5.  Spinach (iron)

6.  Black beans (protein)

7.  Asparagus (folic acid)

8.  Tofu non-GMO (protein, calcium)

9.  Whole Grain Cereals (folic acid)

10.  Water (hydration, hydration, hydration!!!)

Importance of Omega 3 Fatty Acids: 

-Fetal brain and development

-Prevents preterm delivery

-Prevents depression during pregnancy and postpartum


ALA Omega 3 Food Sources:

Flax seeds, walnuts, olive oil, pumpkin seeds, tofu, dark green leafy vegetables, seaweed

EPA and DHA Omega 3 Food Sources:

Salmon, sardines, halibut, cod, flounder, lobster, shrimp, scallops, cod liver oil, anchovies

~DHA enriched foods include eggs, cereals, fortified orange juice, pasta~

Reference:  Eating for Pregnancy by Catherine Jones and Rose Ann Hudson, RD, LD

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