Veggie Staples

dairy free, gluten free, refined sugar free, plant based recipes

Pumpkin Pie Pancake Bites

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Okay, you all know how much I love pumpkin, right? Well, my newest obsession since training for a marathon is pancakes. Something so easy and simple yet so delicious after running 18, 20, or 22 miles! Especially with blueberries! Well I’ve recently found Fit Body Bakery High Protein Pancake Mix! Fit Body Bakery is dedicated to helping people meet their health and fitness goals in delicious ways. The mixes are packed with 6g+ protein per serving (11g for the pancake mix, more if you use egg whites instead of eggs!!) to satisfy hunger and keep you going all day long. The mixes are sweetened with coconut sugar and stevia, and made with 100% gluten free whole grains our mixes have no preservatives or artificial ingredients! Score all around! These pumpkin pie pancake bites are a healthy post run breakfast and something I can feel good about eating and feeding Zoey for her equally as bad pancake addiction! (and that recurring theme of pumpkin lately….) These are pumpkin pie snacks to eat anytime!

Want to try Fit Body Bakery and all of their awesome baking mixes?! Use Code SP15 for 15% off at FitBodyBakery, Expires 11/30/15

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Pumpkin Pie Pancake Bites
Author: 
Recipe type: Pumpkin Pie Pancake Bites
Cuisine: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 8 pancake bites
 
Ingredients
  • Fit Body Bakery Pancake Mix (you need eggs or egg whites & milk)
  • 1 egg
  • 1 cup fresh pumpkin puree
  • 3 tablespoons non dairy milk (I used almond)
  • 1 tablespoon stevia or coconut sugar
  • ½ tablespoon all purpose gluten free flour
  • ½ teaspoon vanilla
  • coconut oil for greasing muffin tins
  • Cranberries for garnish (optional)
Instructions
  1. Create pancake mixture and make pancake from Fit Body Bakery box as instructed, set pancakes aside for baking (I got 8 pancakes out of one batch)
  2. Preheat the oven to 375 degrees
  3. Combine all ingredients in a bowl and mix well
  4. Grease muffin cups slightly with coconut oil
  5. Press pancakes into bottom of the muffin tin being careful not to rip them
  6. Place 1-2 tablespoons of the pumpkin mixture into each pancake depending on the sizes of the pancake you made
  7. optional: ⅔ cranberries on top of each pancake for garnish
  8. Place pancake bites in the oven for 20-25 minutes or until a toothpick comes out clean in the middle of the pumpkin pie mixtures
  9. Best if enjoyed warm!

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Easy Gluten Free Banana Pumpkin Muffins

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Well fall has finally rolled into town. Temps down in the 40’s at night, high 60’s & low 70’s during the day. I am in the mood to bake again. 90 degree temps until the 3rd week in September + being back at school +  marathon training = not really wanting to be in the kitchen (and no time). So sorry for the lack of blog posts. Now that things have settled into a routine, and marathon training is tapering, I’m hoping to get back into the blogging routine. I miss it, and I hope you’ve missed me too! Summer was hectic (lots of traveling) so I decided to take a little break from Veggie Staples, although I feel like I need a vacation from all of my vacation traveling! Do you ever feel like that sometimes?

Well along with fall, pumpkin season is also back in full swing (and anyone that knows me knows I love my pumpkin). I had some mushy bananas in the bowl on the counter so I decided to whip up some pumpkin banana muffins - Zoey was into them! I love that she eats ‘regular’ food now, and I can make food or other treats like these muffins that she can eat! I made these for a baby shower - also a big hit! I know you will love them too!

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Easy Gluten Free Banana Pumpkin Muffins
Author: 
Recipe type: Muffin
Prep time: 
Cook time: 
Total time: 
Serves: 8 muffins
 
Ingredients
  • 1 very ripe banana
  • ¾ cup pureed pumpkin
  • ¾ cup almond flour
  • 2 eggs
  • 2-3 tablespoons pumpkin pie spice (depending on how big of a pumpkin fanatic you are!!)
  • 1 tablespoon coconut oil, melted
  • 3 teaspoons baking powder
  • 2 teaspoons cinnamon
  • optional: 2-4 tablespoons stevia, or enjoy life chocolate chips!
Instructions
  1. Preheat the oven to 400 degrees
  2. Mix all ingredients together in a whole (that easy!!)
  3. Grease or line muffin tin
  4. Fill cups (this batch will make ⅞ muffins)
  5. Bake in the oven for 20-25 minutes or until a toothpick comes out clean

 

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Gluten Free Orange Carrot Ginger Muffins

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My husband’s favorite cake is carrot (okay, maybe second to chocolate). I had him test these out with the new Enjoy Life Muffin Mix that I used to create these Gluten Free Orange Carrot Ginger Muffins. All I have to say about his reaction is Winner, Winner, Chicken Dinner!! His eyes lit up when he took a bite of these!

They are super easy to put together, and they are just to die for! They are really great for a quick breakfast, but also for an awesome morning or afternoon snack. My daughter (who just turned 1), also devoured these, so kid friendly, especially because all those carrots are hidden!! The ginger makes is a little zesty, the orange makes it a little sweet - the perfect balance! Well, what are you waiting for, get to your kitchen to make these muffins!!

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Gluten Free Orange Carrot Ginger Muffins
Author: 
Recipe type: Muffin
Prep time: 
Cook time: 
Total time: 
Serves: 9 muffins
 
Ingredients
  • 1½ cups Enjoy Life Muffin Mix (as prepared, I made mine with coconut oil)
  • ½ cup finely shredded carrots (you can use a cheese grater or a food processor)
  • 1 orange, zested
  • ¼ cup fresh squeezed orange juice
  • 2 teaspoons grated ginger (or dried ginger)
  • ½ teaspoon cinnamon
  • *extra coconut oil for greasing muffin tin or muffin liners
Instructions
  1. Preheat the oven to 350 degrees
  2. Prepare the muffin mix (as directed)
  3. Shred carrots with a cheese grater or food processor
  4. Place shredded carrots in a bowl and squeeze & zest the orange, adding it to the bowl of carrots
  5. Grate ginger & add to the carrots
  6. Add cinnamon
  7. Add the muffin mix to the carrot mixture, mixing until well combined
  8. Divide the mixture evenly among 9 muffin tins
  9. Bake for 15 minutes or until a toothpick or knife comes clean
  10. Allow to cool before devouring!

 

 

 

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Nut Free Strawberry Lemon Blender Muffins

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The other day my Mom & I went strawberry picking and we ended up with about 20 pounds of strawberries! It is definitely one of my favorite fruits… although, I never met a fruit I really didn’t like! I knew I had to act fast with my strawberries (I washed the rest and put them in the freezer), so my first thought was muffins. I kind of love muffins.

Jake does not like what he calls ‘chunks’, so I knew in order for him to taste test and enjoy them, they had to be ‘chunk’ free, hence the use of the blender. I didn’t mind though, it makes them easy. I also really love the combination of strawberry and lemon, (try my strawberry lemonade popsicles) so I thought I’d give that a whirl in putting these together. So, here they are, my nut free, strawberry lemon blender muffins. They are also paleo and gluten free, of course (not vegan, sorry). I love my eggs! What is your favorite flavor of muffin?

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Nut Free Strawberry Lemon Blender Muffins
Author: 
Recipe type: muffin
Prep time: 
Cook time: 
Total time: 
Serves: 6 muffins
 
Ingredients
  • 3 eggs
  • zest of one lemon
  • juice of one lemon
  • 1 cup strawberries, fresh or frozen
  • ¼ cup coconut flour
  • ¼ cup non dairy milk
  • 2 tablespoons coconut oil, melted + more for greasing
  • 1 tablespoon stevia or coconut sugar (optional, for sweetness)
  • ¼ teaspoon baking powder
Instructions
  1. Preheat the oven to 400 degrees
  2. Wash strawberries if needed
  3. Put all ingredients in a blender or food processor and buzz until smooth
  4. Line muffin tin with liners or grease with coconut oil
  5. Disperse batter evenly among 6 muffin cups
  6. note: place ½ strawberry on each muffin for garnish if desired
  7. Bake for 18-22 minutes or until a toothpick comes out clean
  8. *fill empty cups half way with water for more even baking
  9. Allow to cool & enjoy

nutfreestrawberrylemonmuffins

21 DSD Cocoa Banana Nut Muffins

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I’m still doing the whole 21 Sugar Detox thing! I actually cheated a little bit yesterday after my race. I completed a marathon relay with 4 other great woman on my team, and nine groups of Mom’s Run This Town. SO much fun & I had a blast. Here’s a photo of me & Zoey when I got home. She liked playing with the medal, of course!

So the day was outstanding, except for the fact that I ate some candied walnuts, a slice of cheese pizza and a donut. And then I proceeded to have a pounding headache until I went to bed despite guzzling about 20 million gallons of water. So while I normally feel crappy after eating a dairy product, this one really hit home for me. This whole not eating any sugar thing is working. And clearly making me feel a lot better - and I have lost 4 pounds. So thank you 21 Day Sugar Detox Books & Diane Sanfilippo!

These cocoa banana nut muffins are 21 DSD friendly, so I need to let you know in advance that they are not sweet! repeat: not sweet! I put this recipe together specifically to have something muffin and bread like, because that is a no-no, and going into week 3 I needed something. They definitely satisfy the bread like quality I was going for, but with no sugar involved. The banana and almond butter provide a hint of that, but that’s it, for the most part. Anyways, you’ve been warned! Do not expect otherwise - and happy detoxing!!

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21 DSD Cocoa Banana Nut Muffins
Author: 
Recipe type: Muffin
Prep time: 
Cook time: 
Total time: 
Serves: 12 muffins
 
Ingredients
  • 1 cup almond flour
  • ¾ cup almond or coconut milk
  • 2 green tipped bananas
  • ¼ cup almond butter
  • ⅔ cup slivered almonds
  • ⅓ cup raw cocao nibs
  • 2 eggs
  • 1 tablespoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
Instructions
  1. Preheat the oven to 350 degrees
  2. Line or grease muffin tins (with coconut oil or muffin liners)
  3. Put all ingredients except almonds and cocao nibs in the blender or food processor, buzz until smooth
  4. Pour blender contents in a bowl, gently fold in almonds & nibs
  5. Distribute equally among 12 muffin tins
  6. Bake 18-22 minutes or until a toothpick comes out clean
  7. Remove from oven & allow to cool before eating

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Almond Butter Banana Yogurt Parfaits

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So on Monday May 4th, I started the 21 Day Sugar Detox (level one). Great book by a great author, Diane Sanfilippo. I don’t eat a lot of sugar to begin with (a little stevia in my coffee & some dark chocolate, usually after dinner) but I am 13 pounds away from my goal weight (pre Zoey) and I have not lost but a mere few pounds in the past month. I’m hoping this helps jump start whatever is making me plateau despite HIIT workouts, lifting weights, and macro/calorie counting.

I’m starting with Level 1 this go around (there is also level 2 & 3). Level one includes plain yogurt, green bananas & green apples in moderation. These are my go to fruits anyways, so score! This almond butter banana yogurt parfait is a really great snack that is incredibly filling. It’s really easy and I made them in small 8 ounce mason jars I picked up at Target (find the same ones here) so I had go to snacks for the week! You can layer with more bananas or almonds (cashews and peanuts are no-no’s, walnuts, pecans & seeds are all okay). What is your favorite low sugar/no sugar snack?

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Almond Butter Banana Yogurt Parfaits
Author: 
Recipe type: snack
Prep time: 
Total time: 
Serves: 1 jar
 
Ingredients
  • 5 ounces plain non dairy yogurt (lowest sugar content possible)
  • 2 ounces banana, sliced
  • 1 tablespoon cinnamon
  • 2 tablespoons slivered almonds
  • 1 tablespoon almond butter
Instructions
  1. Place half container (2.5 ounces) into the bottom of the mason jar
  2. Add 1 ounce banana, 1 tablespoon slivered almonds, almond butter & ½ tablespoon cinnamon on top of the yogurt
  3. Add the rest of the yogurt on top of ingredients
  4. Top with one tablespoon cinnamon & 1 tablespoon slivered almonds
  5. Place top on mason jar & store in the fridge up to 5 days or enjoy immediately!

veganpaleoglutenfreealmondbutteryogurtparfaits

Cinnamon Vanilla Donut Holes

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Let’s talk more donut holes. (see my recipe for the triple chocolate ones here). This will be the last sweet treat recipe for a while because today I started the 21 Day Sugar Detox created by Diane Sanfilippo. She’s also the author of Practical Paleo & Mediterranean Paleo Cooking! I have plateaued and haven’t really lost any weight in the past month, and I’m thinking I need a reset. I am super good about eating a clean diet, but I thought I’d try something new. We are talking eliminating every fruit or food that has sugar (or fake sugar) except for green bananas and green apples. I don’t eat a lot of fruit in general, so I’m hoping that this might not be too bad, pending the fact that at some point during the day I usually have some dark chocolate. 21 days isn’t too long, right?

These cinnamon vanilla donut holes are actually on the less sweet side, my husband didn’t like them as much as the chocolate (of course). But I thought they were awesome & would definitely eat these as a snack all. the. time.! And of course they are paleo and gluten free, so go make these - what are you waiting for?!!

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Cinnamon Vanilla Donut Holes
Author: 
Recipe type: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 15 donut holes
 
Ingredients
  • ¾ cup almond flour
  • ¼ cup unsweetened almond milk
  • ¼ cup coconut sugar, honey crystals, or stevia/truvia
  • ¼ cup coconut oil, melted
  • 1 egg
  • 2 tablespoons vanilla extract
  • 1 tablespoon cinnamon + more for dusting
  • ½ teaspoon baking soda
Instructions
  1. Preheat the oven to 325 degrees if using a cake pop mold, or plug in your cake pop maker
  2. Beat egg & coconut sugar together in a bowl
  3. Add egg, vanilla extract, almond milk and coconut oil to egg/sugar mixture & mix well
  4. In a separate bowl, sift cinnamon, baking soda & almond flour together
  5. Add the flour mixture to the wet mixture & mix well
  6. Add batter to the mold or cake pop maker (I find you get the most rounded shape from overfilling the mold a little bit)
  7. Bake for 10 minutes in the oven, or 7-8 minutes in a cake pop maker
  8. Repeat for second batch (you should get 15-18 donut holes)
  9. When cool, remove from cake pop mold & dust with extra cinnamon

 

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No Bake Cocoa Cranberry Bars

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I’m reallyyyyyy into these no bake cocoa cranberry bars right now. I normally really dislike dried fruit, but with the cashew butter in these no bake bars, and the cocoa, they really are just delicious. I find myself craving them in the afternoons or in the evening after dinner! I don’t have to feel guilty about eating them; no refined sugars, full of protein & fiber, so they are very satisfying. And did I mention they are no bake? (if you like no bake bars, check out the other no bake bar I just posted)! I’m finding that cocoa & cranberry is my new favorite combo! What is your favorite combination in any type of snack bar?

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No Bake Cocoa Cranberry Bars
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 12 bars
 
Ingredients
  • 1 cup raw almonds (slivered or whole)
  • 1 cup raw pumpkin seeds (pepitas)
  • ⅔ cup nut butter
  • ½ cup honey or maple syrup
  • ½ cup raw cocao
  • ¼ cup low sugar dried cranberries (or any dried fruit you like!)
Instructions
  1. Mix all ingredients together in a bowl until all the ingredients have stuck together
  2. Press mixture into an 8 X 8 pan and press flat
  3. Place pan in the refrigerator for 30-60 minutes
  4. Remove from refrigerator, cut & serve
Notes
Best if kept refrigerated

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No Bake Nut & Seed Bars

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The past few weeks I’ve gone through a bit of a dry spell with recipe creation. I’m not sure if it was just the winter season coming to an end, or my crazy schedule (it really felt like March Madness in the Staples household)! After a few weeks hiatus (I did post some workouts & fitness pieces), I’m back! I had some requests for some snack items, and was inspired by my recent trip to Starbucks. Have you heard of the company called Evolution Fresh? They make great cold pressed juices & snacks, and they are sold at Starbucks. When I’m out and need something to eat, this is usually one of my go to places, as I know I can get a bag of almonds, a juice, or even one of their snack bars. The only problem with this is they are pretty outrageously expensive. I don’t know about you, but I cannot pay $3 for a ‘granola’ bar every time I feel like it. So I went home, looked up the ingredients list, and got into making my own. I think mine are actually a bit healthier. They are about the same amount of calories, but I used raw honey for my No Bake Nut & Seed Bars, they used brown rice syrup & agave. Anyways, these are delicious, and they are a great go to breakfast (super filling, lots of fiber & protein)! Perfect for a post workout snack, or even something to take care of that sweet craving after dinner at night. Snack on!

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No Bake Nut & Seed Bars
Author: 
Recipe type: Snack
Cuisine: Nut & Seed Bar
Prep time: 
Total time: 
Serves: 12 bars
 
Ingredients
  • 1 cup raw almonds
  • 1 cup raw pumpkin seeds (pepitas)
  • ½ cup nut butter (I used almond)
  • ¼ cup flax seeds
  • ¼ cup raw honey or maple syrup
  • 1 tablespoon vanilla extract
  • 1 tablespoon cinnamon
  • pinch of sea salt
Instructions
  1. Mix all ingredients in a bowl
  2. Press mixture into an 8 X 8 pan until flat and evenly distributed
  3. Place in refrigerator for 1 hour
  4. Remove from refrigerator and cut into 12 even pieces
  5. Serve and enjoy!

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Almond Butter Banana Blender Muffins

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Almond Butter Banana Blender Muffins - say that five times fast! I have just been going to town on the almond butter (or cashew butter) lately and when I was searching for some banana recipes on pinterest, and a blender muffin recipe came up. Easy to do, had all the ingredients. Yes. I cannot take all of the credit for this one. I found this inspiration for this over at Thirty Hand Made Days. Really good stuff over there, check Mique and all of her crafting projects out, they are great! I hope you enjoy these muffins, only a few ingredients, and did I repeat, you make them in the blender? Double Awesome Sauce!

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Almond Butter Banana Blender Muffins
Author: 
Recipe type: Muffin
Prep time: 
Cook time: 
Total time: 
Serves: 12 muffins
 
Ingredients
  • 1 cup raw nut butter
  • ½ cup enjoy life chocolate chips (optional)
  • 2 large eggs
  • 2 very ripe bananas, the browner they are, the better
  • 1 tablespoon honey
  • ½ teaspoon baking soda
  • Coconut oil for greasing pan (or muffin liners)
Instructions
  1. Preheat oven to 400 degrees
  2. Place all ingredients (minus the chocolate chips) in the blender
  3. Pulse until smooth
  4. Fold in chocolate chips
  5. Grease muffin pan or place liners in cups
  6. Distribute batter evenly
  7. Bake for 9-11 minutes or until the edges are brown
  8. Remove from oven & wait 10 minutes to cool before serving
Nutrition Information
Serving size: 1 muffin Calories: 224 Fat: 13 Saturated fat: 4 Carbohydrates: 17 Sugar: 10 Sodium: 94 Fiber: 3 Protein: 8 Cholesterol: 35

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