Categories
Breakfast Recipe Snacks

Learn To Make Chia Seed Pudding

Chia Seed Pudding

Chia Pudding makes a great breakfast or snack. Chia Seeds are a great source of omega-3 fatty acids, and like other edible seeds, provide fiber and protein. This superfood can also help regular insulin levels, and provide carbohydrate loading for athletic performance (more on this in a later post!).

Blueberries and figs are important superfoods (or superfruits), too! One serving of this pudding provides 5 grams of omega 3 fatty acids, 13 grams of fiber, and 8+ grams of protein, plus it’s loaded with antioxidants and flavonoids. Not a bad way to start your day!

Ingredients

 1/2 cup chia seeds

2 cups plain or vanilla non-dairy milk

2 Tbsps maple syrup (or local honey)

1 tsp vanilla

1 cup blueberries fresh or frozen

1 cup fresh figs, cut in half

Directions: Place the chia seeds in a glass container and pour in the milk. Stir until all the chia seeds are fully immersed in the liquid. Place in the refrigerator and let soak for 8 hours or overnight. Remove the mixture from the refrigerator, stir in the maple syrup, vanilla, and blueberries. Pour into cups and top with fresh figs and more blueberries. Enjoy!

If you like this recipe for Chia Pudding and would like more, CLICK HERE to get my FREE Recipe Book! 

Versión En Español

El Pudín de Chia es un excelente desayuno o merienda. Las semillas de chía son una gran fuente de omega-3 y, al igual que otras semillas comestibles, proporcionan fibra y proteínas. Este superalimento también puede ayudar a regular los niveles de insulina y proporcionar una carga de carbohidratos para el rendimiento deportivo (¡más sobre esto en una publicación posterior!).

¡Los arándanos y los higos también son superalimentos importantes (o superfrutas)! Una porción de este pudín proporciona 5 gramos de omega 3, 13 gramos de fibra y más de 8 gramos de proteína, además de que está lleno de antioxidantes y flavonoides. ¡No es una mala manera de comenzar el día!

Ingredientes

 1/2 taza de semillas de chia

2 tazas de leche sin lácteos simple o de vainilla

2 cucharadas de maple syrup (o miel local)

1 cucharadita de vainilla

1 taza de arándanos frescos o congelados

1 taza de higos frescos, cortados por la mitad

Instrucciones: Coloque las semillas de chía y la leche en un recipiente de vidrio. Revuelva hasta que todas las semillas de chía estén completamente sumergidas en el líquido. Coloque en el refrigerador y deje en remojo durante 8 horas o toda la noche. Retire la mezcla del refrigerador, agregue el maple syrup, la vainilla y los arándanos. Sirva en tazas y cubra con higos frescos y más arándanos. ¡A Disfrutar!

Encuentre estos y otros ingredientes saludables en @freshdirect #fdambassador

SSi le gusta esta receta de Pudín de Chia y desea más recetas faciles, ¡HAGA CLIC AQUÍ para obtener mi libro de recetas GRATIS!

Categories
Breakfast Recipe

Grain-Free Chocolate Pancakes

Grain-Free Chocolate Pancakes

Try making a double batch of these pancakes and freeze leftovers for a later time. They are easy to make and pair well with seasonal fruit. Perfect for picky eaters too!

Bonus Tip: Gluten-Free oats are high in the soluble fiber beta-glucan, which can help reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

Ingredients
2 eggs
3/4 cup dairy-free milk
1 cups gluten-free oat flour
1/4 cup cocoa powder
2 tbsp maple syrup (more to drizzle)
1 tsp baking soda
Pinch of salt
Ghee for frying

Instructions: Mix the ingredients in a large bowl and cook like regular pancakes. Serve and drizzle with more syrup and top with fresh seasonal fruit (optional).

Versión En Español

Pancakes de Chocolate Sin Granos (Gluten-Free)

Intente hacer doble cantidad de estos pancakes y congele lo que sobre para otro dia. Son fáciles de hacer y ricos con fruta de temporada.

Tip Nutricional: la avena sin gluten es rica en beta-glucano esto puede ayudar a reducir los niveles de colesterol y azúcar en la sangre, promueve bacterias intestinales saludables y aumenta la sensación de saciedad.

Ingredientes

2 huevos

3/4 taza de leche sin lácteos

1 taza de harina de avena sin gluten

1/4 taza de cacao en polvo

2 cucharadas de jarabe de arce (mas para servir)

1 cucharadita de bicarbonato de sodio

Pizca de sal

Ghee para freír

Instrucciones: Mezcle los ingredientes en un bowl grande y cocine como pancakes normales. Servir y rociar con más almíbar y frutas de temporada (opcional).

Categories
Breakfast Favorites Recipe

Gluten Free Bagels

Gluten Free Bagels

These Gluten Free Bagels made with cassava flour offer a healthy alternative for those with a gluten sensitivity, or simply reducing the amount of grains in their diet. 

But before we dive into this easy recipe for Gluten Free Bagels, let’s talk a little bit about gluten. Gluten is a type of protein found in grains, such as wheat, barley and rye that gives food elasticity and provides a chewy texture.

A gluten intolerance or gluten sensitivity can cause negative side effects when gluten is consumed, for example: bloating, gas, inflammation, and low energy level and mood changes.

But before you start swapping everything you eat for the gluten-free version here me out! Gluten-free doesn’t necessarily mean healthy, it just means no gluten! There is a common misconception that food labeled gluten-free, sugar-free, dairy-free and low-carb offer a healthy alternative. However, in most cases these foods substitute gluten, sugar, dairy and carbs with harmful ingredients like refined sugar, unhealthy fats and sodium. My advice is to read the labels to make sure that you aren’t substituting one harmful ingredient for another. 

Note: If you think you might have a gluten intolerance I encourage you to consult with your doctor before changing your diet.

Ok, moving on! This Gluten-Free recipe is made with cassava flour (aka yucca for my Latinos!) which offers some pretty impressive benefits plus it’s a great flour alternative for those looking to avoid gluten and grains when baking.

Health Benefits of Cassava  

  1. Cassava is high in resistant starch, a type of starch that bypasses digestion and has properties similar to soluble fiber.
  2. Protects Against Oxidative Stress
  3. Supports Immune Function
  4. Promotes Skin Health
  5. Has a Low Glycemic Index

Note: Although it won’t provide ideal results when used in all recipes, cassava flour can be used as a 1:1 substitute in countless recipes for other flours, including wheat flour and all-purpose flour.

I hope you guys enjoy this recipe! Have fun with it and maybe encourage the kids to help you by rolling out the dough while you explain the health benefits of cooking/baking with cassava.

Until next time, friends!

Ingredients 

1 cup cassava flour

1 cup arrowroot flour

4 whole eggs

1/4 cup organic palm oil shortening

2 tablespoons maple syrup

1 tablespoon water

1 teaspoon baking powder

1 teaspoon sea salt

Toppings

Egg wash (1 egg mixed)

2 tablespoons, Trader Joe’s Everything But The Bagel Seasoning Blend  

Instructions

  1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper or a silicone mat.
  2. Combine all of the ingredients for the dough until a ball of dough is formed.
  3. Separate the dough into 4 equal parts.
  4. Fill a large sauce pan with water until half way full. Bring the water to a boil and then turn it slightly down, but keep the water boiling.
  5. Roll each part of dough into a ball and then shape it into a bagel.
  6. Drop one bagel at a time into the boiling water and let cook for until they rise to the top of the water, about 1-2min.
  7. Once the bagels have boiled, set them on the baking tray.
  8. Brush the top of each bagel with the egg wash and sprinkle with seasoning (or leave plain).
  9. Bake 20- 25 minutes until golden brown.

Version En Español

Estos bagels sin gluten hechos con harina de yuca ofrecen una alternativa saludable para aquellos con sensibilidad al gluten, o simplemente reducen la cantidad de granos en su dieta.

Pero antes de compartir esta receta, hablemos un poco sobre el gluten. El gluten es un tipo de proteína que se encuentra en los granos, como el trigo, la cebada y el centeno, que da la elasticidad a los alimentos y proporciona una textura masticable.

Una intolerancia al gluten o sensibilidad al gluten puede causar efectos negativos cuando al consumirlo por ejemplo: malestar de estomago, gases, inflamación, bajo nivel de energía y cambios de humor.

Pero antes de que comiences a cambiar todo lo que comes por la versión sin gluten (o Gluten-Free), leen lo siguiente… 

Sin gluten no significa saludable, ¡simplemente significa que no contiene gluten! Existe una idea errónea común de que los alimentos etiquetados sin gluten, sin azúcar, sin lácteos y bajos en carbohidratos ofrecen una alternativa saludable. Sin embargo, en la mayoría de los casos, estos alimentos sustituyen el gluten, el azúcar, los lácteos y los carbohidratos con ingredientes nocivos como el azúcar refinada, las grasas no saludables y el sodio. Mi consejo es leer las etiquetas para asegurarse de que no está sustituyendo un ingrediente dañino por otro. 

Nota: Si cree que podría tener intolerancia al gluten, le recomiendo que consulte con su médico antes de cambiar su dieta.

Ok, seguimos! Esta receta sin gluten está hecha con harina de yuca. La yuca ofrece beneficios bastante impresionantes, además es una excelente alternativa de harina para aquellos que buscan evitar el gluten y los granos al cocinar.

 

Beneficios De La Yuca

  1. La yuca es rica en almidón resistente, un tipo de almidón que tiene propiedades similares a la fibra.
  2. Protege contra el estrés oxidativo
  3. Apoya la función inmune
  4. Promueve la salud de la piel
  5. Tiene un índice glucémico bajo

Nota: Aunque no proporcionará resultados ideales cuando se usa en todas las recetas, la harina de yuca se puede usar como un sustituto 1: 1 en muchas recetas para otras harinas, incluidas la harina de trigo y la harina para todo uso (all purpose flour).

¡Espero que disfruten esta receta! Diviértase con él y quizás anime a los niños a que lo ayuden haciendo rodar la masa mientras explica los beneficios para la salud de cocinar con yuca.

Hasta la próxima, amigos!

Ingredientes

1 taza de harina de yuca

1 taza de harina de arrurruz (arrowroot flour)

4 huevos enteros

1/4 taza de manteca orgánica de aceite de palma

2 cucharadas de jarabe de arce (maple syrup)

1 cucharada de agua

1 cucharadita de levadura en polvo

1 cucharadita de sal marina

Topping

2 cucharadas de Trader Joe’s Everything But The Bagel Seasoning Blend

lavado de huevo (1 huevo mezclado)

Instrucciones

  1. Precaliente el horno a 350 grados y forre una bandeja para hornear con un mat de silicona.
  2. En un bowl grande combine todos los ingredientes para la masa.
  3. Separa la masa en 4 partes iguales.
  4. Llene una olla grande con agua hasta la mitad. Lleve el agua a hervir y luego baje un poco ek fuego pero que siga hirviendo.
  5. Enrolla cada segmento de masa en una bola y luego dale forma de bagel.
  6. Deje caer un bagel a la vez en el agua hirviendo y déjelos cocinar durante 1 minuto por cada lado o hasta que lleguen a la parte superior del agua.
  7. Una vez que los bagels hayan hervido, colóquel en la bandeja para hornear. Si desea, añade el lavado de huevo y el seasoning de Trader Joe’s encima de los bagels.
  8. Hornear 20- 25 minutos hasta que estén dorados.

Karla A Salinari

Karla A Salinari

Wife, mother, creator of OurFlipSideLife
and FlipBox

Categories
Breakfast Favorites Kid-Friendly Wellness Tip

Food Cravings: understanding, reducing and replacing them!

Food Cravings: understanding, reducing and replacing them!

Food cravings: understanding, reducing and replacing them! Cravings are important messages from the body that guide us in maintaining balance. Here’s a quick guide to understanding and deconstructing cravings and help us understand and address what are body is trying to tell us.

 

Understanding Cravings

The body is a perfect machine. It knows when to go to sleep, wake up, pee and poop! It maintains a temperature of 98.6 degrees F, and breaks down food into energy and nutrients. Our lungs never skip a breath and our hearts never skip a beat. The body is constantly processing information and monitoring the environment to keep us balanced. Instead of seeing cravings as a weakness we should see cravings as important messages from the body that help guide us in maintaining balance.

 

What is the body trying to tell me (+ how to reduce the craving)! 

 

  1. Reduce sugar intake: sugar craves sugar! Pack your day with foods that are high in fiber, healthy fat and protein. A meal high in carbohydrates and sugar (I.e. bagel with cream cheese, breakfast cereals and other processed foods) leaves us feeling tired and sluggish and promotes sugar cravings throughout the day.   
  1. Drink plenty of water: Hunger and thirst can produce similar sensations in the brain, causing it to become confused. One way to reduce food cravings is to stay hydrated throughout the day.
  1. Get good sleep: Ghrelin is a hormone that controls our cravings for carbohydrates and simple sugars. When we sleep poorly or go for long periods of time without sleep, our bodies make more ghrelin. Make sure to get good quality sleep every night to balance hormone levels in the body and avoid unhealthy cravings throughout the day.  
  1. Avoid hunger: When the body is very hungry, it can crave more calorie-dense foods than usual, including fried and processed foods. Instead of waiting for intense feelings of hunger, it is better to have a regular pattern of healthy, nourishing meals and snacks planned throughout the day to avoid unwanted cravings.
  1. Emotional eating: Allow me to get a little inspirational here! J While it’s important to pay attention to the foods we eat, it is just as important to analyze what else is going on around us. For example: Being dissatisfied with a relationship, felling bored, stressed, or uninspired by a job, or lacking a spiritual practice can all cause emotional eating. Many people try to cope with uncomfortable emotions or difficult situations by seeking balance through food. Food can provide a form of relief, or even an escape, when you’re under stress. In this way, food is being used as a strategy to fulfill areas of our lives that aren’t being satisfied. Keep this in mind the next time you experience cravings.

Takeaway!

Remember a healthy lifestyle isn’t only what we eat or how much we exercise. It’s our relationships, our finances, our jobs… it’s the entire package. We must make it a priority to look within ourselves and learn to listen to our body. Only then can we really identify the root cause of any dietary issue. 

As you know, I’m working towards a certificate in Holistic Health Coaching from the Institute of Integrative Nutrition (IIN). One of the reasons I chose this program is 1. My love for nutrition and understanding how food affect the body 2. Learning to connect the mind and body in order to achieve overall health because one cannot thrive without the other.

We can eat kale for the rest of our lives but if the mind set isn’t right we will never establish a healthy relationship with food.

I’m so excited to share my journey as a Holistic Healthy Coach with you. You will notice more posts like today on mind, body eating and ways we can improve our overall health and lifestyle.

Ok, now back to cravings! Today, I gave you 5 tips that help us understand cravings and what our body is trying to tell us. I can’t stress enough the importance of a healthy breakfast to help beat unhealthy cravings. Here’s a quick and simple recipe for Tofu Scramble Breakfast Wraps using grain-free tortillas and a side of sautéed kale. A perfect combination of fat, protein and fiber!

Until next week, friends! (Don’t forget to check out this week’s Announcements below)

Ingredients 

1 package organic extra firm tofu, water drained 
1 tbsp avocado oil or olive oil 
1 garlic clove, minced 
1/4 cup yellow onion, chopped 
salt and pepper to taste
1 tsp ground turmeric (optional)

 Extras

Grain-Free Tortillas (I like this brand)

Avocado

Sautéed Kale

Sliced Tomatoes

Instructions

Using your hands or a fork crumble the tofu into bite-sized pieces and set aside. Heat the oil in a pan over medium heat. Once hot, add the garlic and onions and sauté for a few minutes. Add the crumbled tofu and combine. Season with salt, pepper, and turmeric (optional). Wrap in grain-free tortillas and serve with sautéed kale, sliced avocado and tomato (optional).

Bonus Tip: Adding up to a teaspoon of turmeric will give your tofu scramble the yellow color that makes it look like scrambled eggs plus it’s a great way to incorporate more of this anti-inflammatory superfood into your diet! 

 

Relates Links: Fluffy Gluten-Free Pancakes , 4 Breakfast Flips For Back To School 

Announcements

 I’m proud to announce that I’ve partnered with Health Coach Martha Gaviria of Sabor Holistico for a Women’s Workshop in Spanish.

Join us on Saturday, July 13th from 10am – 12pm at Freshmade NYC for a fun morning complete with cooking tips, delicious food and other fun surprises! Click the flyer below for event details and reserve your spot. Note:

The workshop will be in Spanish only.

Versión en Español

Antojos de comida: ¡como entenderlos, reducirlos y reemplazarlos! Los antojos son mensajes importantes del cuerpo que nos guían para mantener el equilibrio. Aquí hay una guía rápida para comprender y deconstruir los antojos y ayudarnos a entender y abordar qué es lo que el cuerpo trata de decirnos.

Entendiendo los antojos

 El cuerpo es una máquina perfecta. ¡Sabe cuándo irse a dormir y despertarse! Mantiene una temperatura de 98.6 grados F y descompone los alimentos en energía y nutrientes. Nuestros pulmones nunca dejan de respirar y nuestros corazones nunca saltan un latido. El cuerpo está constantemente procesando información y monitoreando el entorno para mantenernos equilibrados. En lugar de ver los antojos como una debilidad, deberíamos ver los antojos como mensajes importantes del cuerpo que nos ayudan a mantener el equilibrio.

 

¿Qué es lo que el cuerpo trata de decirme (+ cómo reducir el deseo)? 

1. Reducir el consumo de azúcar: el azúcar ansía el azúcar! Empaca tu día con alimentos ricos en fibra, grasas saludables y proteínas. Una comida rica en carbohidratos y azúcar (es decir, bagel con queso crema, cereales para el desayuno y otros alimentos procesados) nos hace sentir cansados ​​e inactivos y promueve los antojos de azúcar a lo largo del día. 

2. Beba mucha agua: el hambre y la sed pueden producir sensaciones similares en el cerebro, causando que se confunda. Una forma de reducir los antojos de alimentos es mantenerse hidratado durante todo el día. 

3. Duerma bien: la grelina es una hormona que controla nuestros antojos de carbohidratos y azúcares simples. Cuando dormimos mal o pasamos largos períodos de tiempo sin dormir, nuestros cuerpos producen más grelina. Asegúrese de dormir bien todas las noches para equilibrar los niveles de hormonas en el cuerpo y evitar los antojos poco saludables durante el día. 

4. Evite el hambre: cuando el cuerpo tiene mucha hambre, puede desear más alimentos ricos en calorías de lo normal, y tambien los alimentos fritos y procesados. En lugar de esperar sentimientos intensos de hambre, es mejor tener un patrón regular de comidas y bocadillos saludables y nutritivos planeados durante todo el día para evitar los antojos no deseados. 

5. Comer emocionalmente: ¡Permítame un poco de inspiración aquí! Si bien es importante prestar atención a los alimentos que comemos, es igual de importante analizar qué más está sucediendo a nuestro alrededor. Por ejemplo: estar insatisfecho con una relación, sentirse aburrido, estresado o sin inspiración por un trabajo, o carecer de una práctica espiritual puede causar una alimentación emocional. Muchas personas tratan de lidiar con emociones incómodas o situaciones difíciles buscando el equilibrio a través de los alimentos. La comida puede proporcionar una forma de alivio, o incluso un escape, cuando estás bajo estrés. De esta manera, la comida está siendo utilizada como una estrategia para cumplir con áreas de nuestras vidas que no están siendo satisfechas. Tenga esto en cuenta la próxima vez que experimente antojos. 

 

¡Conclusión! 

Recuerde que un estilo de vida saludable no es solo lo que comemos o cuánto hacemos. Son nuestras relaciones, nuestras finanzas, nuestros trabajos … es el paquete completo. Debemos hacer que sea una prioridad mirar dentro de nosotros mismos y aprender a escuchar nuestro cuerpo. Solo así podremos identificar realmente la causa raíz de cualquier problema dietético. 

Como ustedes saben, estoy trabajando para obtener un certificado en Coaching de Salud Holística del Instituto de Nutrición Integrativa (IIN). Una de las razones por las que elegí este programa es 1. Mi amor por la nutrición y la comprensión de cómo los alimentos afectan al cuerpo 2. Aprender a conectar la mente y el cuerpo para alcanzar la salud general porque uno no puede prosperar sin el otro. Podemos comer kale por el resto de nuestras vidas, pero si la mentalidad no está bien, nunca estableceremos una relación saludable con los alimentos. 

Estoy muy emocionada de compartir mi viaje como coach de nutrición holístico con ustes. Notará más publicaciones como hoy, maneras en que podemos mejorar nuestra salud y estilo de vida en general. Ok, ahora volvamos a los antojos!

Hoy, di 5 consejos que nos ayudan a entender los antojos y lo que nuestro cuerpo está tratando de decirnos. No puedo enfatizar lo suficiente la importancia de un desayuno saludable para ayudar a superar los antojos poco saludables. Aquí hay una receta rápida y sencilla para wraps de tofu envueltas en tortillas sin grano servidas acompañas con col rizada (kale) salteada. Una combinación perfecta de grasa, proteína y fibra! Hasta la próxima semana, amigos!

(No olvide revisar los anuncios de esta semana a continuación) 

Ingredientes

 1 paquete de tofu orgánico extra firme, escurrido

1 cucharada de aceite de aguacate o aceite de oliva

1 diente de ajo, picado

1/4 taza de cebolla amarilla, picadasal y pimienta para probar

1 cucharadita de cúrcuma molida (opcional) 

Extras

Tortillas sin grano (me gusta esta marca)

Aguacate

Salteado de col rizada (kale)

Tomates en rodajas  

Instrucciones

Usando sus manos o un tenedor, desmenuce el tofu en trozos pequeños y déjelo a un lado. Calentar el aceite en una sartén a fuego medio. Una vez caliente, agregue el ajo y las cebollas y saltee durante unos minutos. Añadir el tofu desmenuzado y combinar. Sazone con sal, pimienta y cúrcuma (opcional). Envuelva en tortillas sin grano y sirva con col rizada salteada, aguacate rebanado y tomate (opcional). 

Sugerencia extra: ¡Agregar una cucharadita de cúrcuma le dará a tu tofu el color amarillo que hace que se vea como huevos revueltos y además es una excelente manera de incorporar más de este superalimento antiinflamatorio en tu dieta!

Anuncios

Me enorgullece anunciar que me he asociado con coach de salud, Martha Gaviria de Sabor Holistico para dar un taller completamente en español! Un taller para mujeres sobre cómo alimentar tu cuerpo para obtener máxima energía, nutrición y vitalidad atravez del desyuno.

Únase a nosotros el sábado 13 de julio de 10am a 12pm en Freshmade NYC para una mañana divertida con consejos de cocina, comida deliciosa y otras sorpresas! Haga clic en el flyer a continuación para obtener detalles del evento y reserve su lugar.

Nota: El taller será solo en español. 

Un fuerte abrazo!!!

 

 

 

Categories
Breakfast Dessert Kid-Friendly Snacks Uncategorized

Healthier Rice Pudding (Arroz Con Leche)

Healthier Rice Pudding (Arroz Con Leche).  A dairy-free spin on a popular Latin dessert recipe. Made with simple and natural ingredients, this easy dessert recipe is guaranteed to satisfy any sweet tooth. 

I grew up enjoying Rice Pudding as a kid. I remember scraping the sides of the pan after my mom was done making it and not waiting for it to cool before I enjoyed it.

Traditionally, Arroz con Leche is a mixture of white rice, sugar, cinnamon, evaporated milk, condensed milk and whole milk that as you can imagine, it’s very healthy. While I still love the traditional recipe and allow myself to enjoy it from time to time, I prefer making it with healthier ingredients for my family to enjoy – especially Carolina. For example, I use brown rice instead of white rice, unsweetened almond milk instead of cow milk and coconut sugar instead of refined sugar. This version has the same great taste and better ingredients.

It’s also a fun recipe to make with the kids. Caro loves to pour the ingredients into the pan and as she says “mix it, Mama”. I love including her in the process and let her scarp the sides for a taste like I did as a kid.

FlipTip: Adding lime peel to the hot mixture as it cooks it gives this recipe a zing and enhances the flavors. I encourage you to try it.

I shared this recipe with our friends at The Mpire.co – a wonderful community of women based in Miami, FL that I love to support and partnered with as food and nutrition blog contributor! Make sure to check them out and show them some love! 

Don’t forget to tag your food pictures and tag us using the hashtag #ourflipsidelife on INSTAGRAM. We’d love to see it!

 

Ingredients

 

3 cups long grain brown rice, cooked

1/8 tsp sea salt

4 cups unsweetened dairy-free milk beverage

½ cup maple syrup

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

Lime peel, about 2 inches long

¼ cup raisins (optional)

 

Instructions

 

1. In a saucepan over medium heat stir in the cooked rice, unsweetened dairy-free milk, maple syrup, lime peel, vanilla, cinnamon, and salt.

2. Cook uncovered, stirring often until the rice mixture starts to resemble oatmeal, approximately 20 to 35 minutes.

3. Remove from the heat and add in the raisins (optional) let cool before serving and enjoy!

Categories
Breakfast Kid-Friendly Recipe Snacks Uncategorized

Zoodle Egg Nests

Zoodle Egg Nests!

A breakfast or brunch recipe that is healthy, easy to prepare and ready in minutes. Healthy zucchini noodles (or zoodles) are naturally gluten-free and offer a low carb and low-calorie alternative to bread or pasta. Zoodle Egg Nests are perfect on busy mornings or as part of your Sunday meal prep plan.

Zoodles are long strips of zucchini that resemble pasta. They are fresh, healthy and delicious and a fun way to get picky eaters to eat more veggies. Joe and I are zoodle fans – we order them precut from Fresh Direct to save on cooking time. Zoodles are great with a simple marinara sauce, topped with sautéed veggies or as egg nests. Fun fact: I had no idea what Egg-In-A-Nest was before I met Joe. He introduced me to this clever way of eating eggs and toast. Now that we avoid bread as much as we can Zoodle Egg Nests are the next best thing. Plus it’s so simple to make!

We hope you enjoy the recipe! As always, don’t forget to tag us in your food pictures on Instagram with the hashtag #ourflipsidelife

Happy, healthy eating! Until next week. ?

Ingredients

2 medium zucchini, spiralized

3 eggs

1 large garlic clove, minced

1 tbsp olive oil

Cooking spray 

Fresh cilantro, chopped

Red pepper flakes

Salt

Instructions

1. Pre-heat the oven to 425 degrees F.

2. Place a skillet over medium heat and add the olive oil. Add the garlic and sauté 30-45 seconds.

3. Add the zoodles and toss to combine. Let cook, 2-3min or until they begin to soften a bit. Remove from heat and set aside.

4. Spray a baking sheet with cooking spray

5. Transfer the cooked zoodles to the baking sheet and make 3 nests creating 2-3 inch wells in the center of each one for the egg.

6. Crack 3 eggs and add one to each noodle nest.

7. Place the nests in the oven to bake, 8-10min.

8. Once ready, remove the nests from the oven and garnish with chopped cilantro, salt and a sprinkle of red pepper flakes.

Serve hot and enjoy!

Print Recipe

[ultimate-recipe id=”2032″ template=”95″]

Categories
Breakfast Dessert Entrees Kid-Friendly Recipe Snacks Uncategorized

Easy Gluten Free Oatmeal Pancakes

Easy Gluten Free Oatmeal Pancakes. A dairy-free and refined sugar free recipe made with simple ingredients. Perfect for picky eaters and busy mornings. 

Stuck on breakfast ideas? Yup, us too. Carolina asked for mac-n-cheese every morning this week (insert eye-roll) I try to get creative/think of new recipes but let’s be honest, who really has time for creativity at 7am? I definitely don’t.

I remembered the recipe for these pancakes and made a double batch to have for the week. The recipe calls for simple ingredients; gluten-free oat flour, eggs, cinnamon and nutmeg. There is no refined sugar or processed flour, just simple and good-for-you ingredients that are filling, satisfying and help keep us energized throughout the morning.

I switch it up by adding a drizzle of honey or maple syrup. Sometimes I spread Apple Butter (this is our new favorite, btw) and top with fresh fruit. Anything goes!

Here are 3 fun facts about gluten-free oat flour

1. It is loaded with soluble and dietary fiber which are great for the digestive system

2. Consuming oats can help prevent sugar spikes in the blood

3. Oats are a great source of complex carbs and can help improve energy levels

We hope you love this recipe as much as we do. Don’t forget to tag us on INSTRAGRAM when you make them and add the hashtag #ourflipsidelife

Ingredients

2 ½ cups gluten free oat flour

1 tsp nutmeg

1 tsp ground cinnamon

2 tbsp baking powder

2 eggs

2 cups unsweetened almond milk (or dairy-free milk of choice)

Pinch of salt

Ghee for frying

Instructions

1. Add all the ingredients in the blender and blend until smooth.

2. Place a griddle or frying pan over medium-high heat and melt the ghee. Pour or scoop the batter onto the griddle and cook until pancakes are golden brown on each side.

3. Serve and top with honey, maple syrup or fresh fruit (optional).

Enjoy!

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Categories
Breakfast Dessert Kid-Friendly Recipe Snacks Uncategorized

Gluten-Free Apple Pie Bread Made With FlipBox

Healthy Gluten-Free Apple Pie Bread Made With FlipBox Cake Mix.

Made with fresh Gala apples, FlipBox cake mix and other simple ingredients, it’s a perfectly delicious fall recipe that the entire family can enjoy!

If you follow me on Instagram you’ve seen how I use the dry cake mix that comes in FlipBox to bake other healthy desserts. The mix is similar to vanilla boxed cake. It’s versatile, easy to work with and combines well with most dessert recipes. The best part is it’s made with simple and clean ingredients that not only taste good but are good for you too. #WinWin!

I prepare FlipBox cake mix according to package instructions, combine other ingredients to make healthy dessert alternatives. As easy as 1,2,3 🙂

Here’s how I used the cake mix to make Apple Pie Bread. Check out those crispy edges, soft middle and dairy-free ice “cream” on top! Trust me when I tell you it didn’t last very long in our house!

Gluten-Free Apple Pie Bread

Ingredients

1 package FlipBox Cake Mix, prepared according to package instructions
2 tsp apple spice
2 Gala apples, peeled cored and cubed

Toppings

Dairy-Free Vanilla ice “cream” (optional)

Instructions

1. Preheat your oven to 325 degrees F. Grease a 9×9 baking pan with coconut oil cooking spray
2. In a medium-sized bowl, combine FlipBox Cake Mix ingredients according to package instructions
3. Add apple spice and combine, then gently fold in the apples
4. Transfer the batter into the greased baking pan and place in preheated oven
5. Bake 30-35 min or until edges are golden brown and a toothpick inserted down the middle comes out mostly clean
6. Let cool before serving
7. Plate and top with your favorite dairy-free ice “cream”!
Insterested in ordering our cake mix? Send us a note at info@ourflipsidelife.com

If you try this recipe, let us know! Leave a comment, and don’t forget to tag a photo #OurFlipSideLife on Instagram!

Categories
Breakfast Dessert Favorites Kid-Friendly Recipe

Gluten-Free Pancakes With Homemade Apple Jam

The recipe for these yummy Gluten-Free Pancakes With Homemade Apple Jam is a fall favorite in our house and Apple Jam is a delicious, easy and healthy way to use the apples from the Orchard, because, let’s face it If you went apple picking you have enough overpriced apples to feed the entire neighborhood! Am I right? 🙂
This recipe is low in sugar and made with simple ingredients like cinnamon and vanilla so you can skip the unhealthy ingredients of store bought jam and still enjoy a deliciously sweet and flavorful apple jam!
For the blog post, I added an easy Gluten-Free Pancake recipe that goes really well with the jam but feel free to enjoy it with crackers, gf bread, and desserts! This year I doubled the ingredients and made an extra batch to share with friends and keep in the fridge for later.
Joe and I like to add Apple Jam to our cheese plates! A little sweetness goes great with sharp cheese! Have you guys tried it?
Anyway, go get those apples ready for some homemade apple jam! The recipe is below. xo

Ingredients

Apple Jam

3 lbs of organic apples, peeled, cored and sliced

1 ½ cup water

3 cups coconut palm sugar ¾ tsp cinnamon

¼ tsp ground cloves

 

Gluten-Free Pancakes

1 1/3 cup gluten-free all-purpose flour

1 tbsp monk fruit sweetener

1 tsp baking powder

½ tsp baking soda

¼ tsp cinnamon

1/8 tsp Himalayan salt

½ tsp vanilla extract

2 tbsp ghee, melted

2 eggs

Apple Jam – In a large sauce pan over medium heat, combine the apples and water and bring to a boil. Reduce heat and let apples simmer until soft, 20-30min. Carefully transfer the cooked apples to a blender and puree. Add pureed apples, sugar, cinnamon and cloves to a clean sauce pan over medium heat and bring to a boil stirring consistently until the mix thickens. Remove from heat and let cool.

Gluten-Free Pancakes – In a large mixing bowl combine flour, monk fruit sweetener, baking powder, baking soda, cinnamon and salt. In another mixing bowl combine vanilla extract, melted ghee and eggs. Add the dry ingredients to the wet ingredients and mix using an electric mixer. Pour small amounts of batter onto a greased skillet over medium heat. Cook 2-3 minutes on each side or until golden brown. Repeat steps with remaining batter. Spread a generous amount of apple jam onto the pancakes and top with fresh apple slices and cinnamon (optional). Serve and enjoy!

Categories
Breakfast Dessert Kid-Friendly Recipe Snacks Uncategorized

Sweet Potato Muffins (Grain-Free, Naturally Sweet)

If you follow us on INSTAGRAM you know all about these Sweet Potato Muffins. The recipe is simple to make and requires a short list of ingredients including almond flour making it a grain-free alternative.

Wait! It gets better – skip the mixing bowls and all the ingredients into a blender! Yes, blender! Why spend extra time in the kitchen when you don’t have too!

My goal with this blog (and FlipBox) is to share healthy recipes that are simple to make and require minimal time in the kitchen. So if there is a way to cut corners and save me some time, you better believe I’m gonna do it! Wouldn’t you?

We hope you enjoy these moist, tender, not too sweet and oh so delicious muffins! Let us know what you think!

Btw – we are now live on Pinterest! Make sure to follow us, comment and upload your best FlipSide recipe photos!

 

Ingredients

2 cups almond flour

½ cup coconut palm sugar

1 tbsp baking powder

1 tsp cinnamon

1/8 tsp salt

1 cup mashed sweet potato

½  cup dairy free milk

½  cup unsweetened applesauce

½  cup coconut oil, melted

2 eggs

1 tsp vanilla extract

Instructions

  1. Preheat the oven to 350°F. Line a muffin tin with 12 muffin liners and spray with coconut oil cooking spray
  2. Add all the ingredients into a blender and blend until a batter is formed
  3. Scoop spoonful’s of the batter evenly into the prepared muffin liners
  4. Bake 25-30min or until a toothpick inserted comes out mostly clean
  5. Remove from the oven and allow to cool in muffin tin for 10 minutes, before transferring to a wire rack to cool completely
  6. Serve and enjoy!

These muffins are freezer friendly! Make an extra batch and save for later. 🙂