Tag Archives: breakfast

breakfast meditation


“There are days when solitude is a heady wine that intoxicates you with freedom, others when it is a bitter tonic, and still others when it is a poison that makes you beat your head against the wall.”

– Sidonie Gabrielle Colette


This applies to all forms of nourishment, our connections to whoever and whatever. Your relationship with all your interpretations of your surroundings.

Our food or time alone, as given in this example, has the potential to translate in our bodies in a variety of ways- dependent on a state of being.

This meal filled me first most with reassurance that I am taking care of myself, allowing space and time to give attention to my needs and intentions.

Grateful for this black coffee, oats with banana and raisin and peanut butter that gave me all the good stuff. Energy and inspiration.



Filed under Advice, Breakast, Creative Writing, Uncategorized

Grain Free Blueberry Vanilla Porridge


This blog is slowly morphing into a space for breakfast devotion. Morning can present a shortage on ideas for what to eat as this mealtime seemingly has less options than for what comes to mind to make for lunch or dinner. It can be especially tricky when you are no longer eating typical Standard American Diet staple breakfast starches like cereals, toast, or pastries.

I love oats but I know they are not the most nutrient dense option I could pick to start the day. Despite the grams of fiber and volume present to fill you up I think a lot of people find that if not doctored up with lots of nuts/seeds or other elements to slow down digestion, oatmeal can leave you hungry a short time after consumption (especially in those with a sensitive insulin response).

Quinoa is a great grain replacer. If you cook up a large batch at one go, you can go through it all week adding it on top of salads, cold with almond milk, fruit and nuts as a cereal option, or as an alternative to rice for stir fries or as the base of a mix of fresh chopped vegetables and protein.

It’s only the beginning of August but already it feels like the temperatures are dropping and I’m gladly covering up with a cardigan in the early morning before the sun starts to heat everything up.  I’ve been abandoning superfood smoothies for breakfast in favor for something a bit more warming. I love the anticipation of autumn and savor the ability to bunker down with a hot cup of coffee.

This bowl kept me fuller longer throughout the morning than anything else I’ve had of this nature. I think I can accredit that to the addition of psyllium husk which is pure natural fiber that creates  the oatmeal-like texture and expands in the stomach. Psyllium husk is great supplement to add to smoothies or pancakes and can help with satiation and efficient digestion. Flaxseed meal and a later addition of 1 tablespoon of sunflower seed butter on top were the one-two punch that made this so filling.



½ cup cooked quinoa

1 tbs flaxseed meal

1 tsp psyllium husk

1 cup almond milk

4 drops liquid vanilla stevia (or sweetener + vanilla extract)

½ cup blueberries

1 tbs sliced almonds

1 tbs unsweetened coconut flakes

1/ Combine quinoa, flaxseed meal, psyllium husk, and ¾ cup almond milk with ¼ cup blueberries in a bowl. Mix together and microwave (or cook on the stove) for about 1 minute 30 seconds. Add in the rest of your blueberries and ¼ cup almond milk to thin the mixture after it has bound together a bit. The psyllium husks will absorb a lot of the liquid and create a gelatinous, thick texture so add milk until desired consistency is achieved.

2/ Toast coconut and almond pieces in a sauté pan, watching carefully for burning. Top quinoa cereal with this and extra fruit if desired.

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Protein Carrot Cake Pancakes & Cream

carrot cake pancake

Protein pancakes are the new highlight in the world of making traditionally unhealthy breakfast options fit for those with nutrition on the brain. I try my best to be all about the protein through eggs & greens in the morning but sometimes I just want to scoop up some cold, crunchy cereal or push my spoon through a doughy, carby pile of oatmeal or pancakes. I like these brown breakfasts but I know that my body and energy doesn’t appreciate them as much as my mind may. Getting protein in the morning (aiming for 20-30 grams does wonders) keeps my energy sustained, my mind clear and focused and hunger at bay for at least 3 hours.

These are dense and so sweet and caramel in aroma as they cook. I have experimented many times with gluten free, protein filled pancake making and this is definitely one of my favorite combinations thus far. I ventured into a carrot cake flavor since I liked the idea of getting some vegetable in for the meal, even if it’s just a ½ cup of dainty shredded carrot. This is also a nice variation as you don’t need protein powder to fill in the gaps; the protein here (at least 20 grams from this serving) comes from simple, unrefined sources via the eggs and tofu cream if you’re feeling adventurous.

Coconut flour and brown rice flour are what I think lend the successful texture to these pancakes;  if you wanted to go grain free I would substitute the brown rice flour for almond meal or use your favorite protein powder. If you don’t have brown rice flour I think oat flour would work in just fine (Bob’s Red Mill sells this but you can just whizz up some whole oats in a food processor of spice/coffee grinder to achieve the result you need). If being gluten free and wheat free is not of any concern to you then I would give it a go with whatever your choice of flour may be but I can’t guarantee the results as I have not tried it myself!

I made the cream that is sandwiched between the cakes with the intention of mimicking a dairy free cream cheese topping. I had some leftover firm tofu in the fridge and envisioned with a couple pulses of an immersion blender that it would turn fluffy and light. I paired it with lemon juice and vanilla to create the tang and smooth sweetness of traditional cream cheese and coconut cream to help blend and add some fat so the mixture wouldn’t separate. I would only try this if you like the taste of tofu as the original flavor is still alive and well in this topping. I gobbled the whole serving up because I love having something to dip my pancakes into.

carrot cake pancakes


Makes about 5 small pancakes

2 whole eggs

1 egg white

2 tbs coconut flour

1 tbs brown rice flour

1 small carrot, grated

1 tbs crushed pecans

1 tbs raisins

3 tbs almond milk

½ tsp vanilla

¼ tsp maple extract (optional)

¼ tsp each of cinnamon, allspice, nutmeg, ginger

Pinch stevia & sea salt (sweeten to your taste and preference of ingredient, using a liquid natural sweetener like honey or maple syrup may require you to reduce the amount of milk used)

Cream Ingredients

¼ block firm or silken tofu (silken will likely have the best texture; my choice of firm produced a slight grit in the texture but it was all I had on hand)

1.5 tbs coconut cream

1 tsp vanilla

1 tsp lemon juice

1 tsp water

Stevia to taste

carrot cake 1

1/ For the pancakes, combine flours, spices, and salt in a bowl and mix well with a fork to combine. Crack in your eggs and egg white as well as almond milk and vanilla and mix thoroughly.

2/ Stir in grated carrot, pecans and raisins until just combined. Heat up a griddle pan on medium high heat. Butter or use coconut oil to grease the pan and pour on your batter. These take a little longer to cook since the batter is thick so just wait until you see small air bubbles form on the wet batter side.

3/ For the cream I just added everything into a pyrex cup and used an immersion blender until a smooth creamy texture was formed.

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Breakfast Rituals

morning table

When the sun goes down and I’m sitting in bed or milling around the house waiting for the sleeping hours, morning is already on my mind with the craving for a piping hot coffee and breakfast close to my heart. I used to think I was a night person but I’ve come to learn that I am much more a morning worshipper. I love the tall shadows that shoot throughout the kitchen with the sun high in the sky and the idea of having the whole day ahead of me. Whether I’m anxious at the thought of the day’s events or bright eyed with contentment I never fail to start with breakfast or at least prepare something to take with me if I’m in a rush.

These pancakes can fall into both of those categories of meal creation. I’ve made these in a variety of ways as anything mixed in one bowl is keen to changes and add-ins, but what consistently stays the same is their reliability in turning out, tasting good, and keeping my energy up and mind sharp. Everyone has their morning rituals, breakfast included. My philosophy for how I start my day requires something hot to drink and something nutritionally sound to eat. I go by the general idea of including a good amount of protein, carbohydrate and fat in every meal and put emphasis on fibrous versus starchy carbohydrates as the day goes on; although I do think the body benefits from cycling macronutrient ratios this is a good rule of thumb to go by. I’ve learned through lots of experimentation and paying attention to my body that I do best when I avoid a high carbohydrate/grain breakfast and stick to something with more protein-I find that my body is able to use this kind of fuel most effectively and I feel most satisfied and even keeled. I highly encourage everyone to observe how their body reacts whenever they eat! So much can be learned about your digestion patterns, energy, and what works and what doesn’t in terms of food for fuel for your biochemical individuality.

Most importantly, this is the kind of breakfast I enjoy the most and therefore am most nourished by. I can stand at the kitchen counter with coffee in hand, doctoring my pancakes up into something pretty or they’ll be cooked up at night by the light of the stove and stuffed into a container to take to go in the morning. Either way, making breakfast is one element to the many paths to my happiness. Once I started making these, I was hooked. It’s quick and fun and I really can’t get enough. Lately I like topping mine with fresh berries, plain kefir, and some seeds.



1 serving protein powder of choice (whey or plant based, both work! About 1 oz)

¼ cup egg whites

2 tbs applesauce (or ½ of a small banana, mashed)

1 tbs oats

(You could stop the recipe here and have it be just as effective but I like to add in the following ingredients to achieve a familiar pancake texture)

1 tbs ground flax or chia seed (just to get some healthy Omega 3 fats in)

1 scant tbs coconut flour

2 tbs almond milk

1/ Measure ingredients directly into a glass measuring cup. Combine the dry ingredients first, then add the wet. With this recipe I add in almond milk until my desired consistency is achieved as using coconut flour requires this since it’s so absorbent. Mix with a fork; pour onto griddle and flip when you see bubbles forming. That’s it!


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Crispy Peanut Butter Granola Bars


Oatmeal and waking up early to bake in the morning light will never get old for me. I often find myself reaching for making creations using this grain staple because it’s cheap and I almost always have it on hand. I’m perpetually whipping up new granola concoctions, protein bars, adding it to breads and desserts and eating it in some form as my breakfast on the daily. This site is a reflection of what I’m making and eating without any pretense, therefore oat creations may pop up regularly!


These bars will appeal to the crunchy granola bar lovers. I love their toasty quality and how simply this all comes together. I decided to bump things up by adding my own fresh ground peanut butter, a result of not having enough store bought on hand. These are entirely customizable but I decided to go the classic route with good old raisins and peanuts. I’m hoping these measurements are on point but anytime I’m mixing up something of this nature it’s more of a matter of adding my wet and dry ingredients as I go, seeing how things look as I go along. Trust yourself and add what you like to your taste.



3 cups old fashioned oatmeal, 1 cup quick oats

1 cup peanuts

1 cup raisins

2 cups peanut butter of your choice (I made ½ cup fresh ground by food processing peanuts with 2 tbs maple syrup)

¼ cup molasses

2 tbs honey

1 tsp vanilla

1 tsp cinnamon

bar 3

1/ Preheat oven to 350F.  Line a baking sheet with shallow edges with foil or parchment paper. Place oats and peanuts on sheet and toast until fragrant, about 10 minutes.

2/ In a saucepan combine peanut butter, molasses, honey, vanilla and cinnamon and heat until a smooth and homogenous consistency.

3/ Place cooled oats and peanuts in a mixing bowl. Pour peanut butter mixture over oats, add raisins or your choice of dried fruit and stir until combined. Dump mixture out onto lined baking sheet and press down until mixture is tightly packed down into a compacted layer.

4/ Bake for about 30 minutes or until the granola has lost its stickiness, is golden, and seems dense. Allow to cool on the sheet completely until you cut the sheet of granola into your desired sized bars. This step is extremely important in making sure you end up with crunchy bars and that they do not fall apart.

These are best eaten within a day or two if you leave unwrapped but will last up to a week if wrapped tightly.



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Filed under Baked, Breakast, Cookies, Grains, Snacks, Sweets