Favourite PB & J Muffins

 

These gluten-free, refined sugar-free muffins are perfect for breakfast or with a tea in the afternoon.  They freeze exceptionally well too.  Add them to your meal prep rotation and you’ve got a treat to throw in lunches all week (that is, if they last long enough to make it to the freezer).

Favourite PB & J Muffins

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By The Grateful Plate Serves: 12
Prep Time: 10 mins Cooking Time: 25-30 mins

These gluten-free, refined sugar-free muffins are perfect for breakfast or with a tea in the afternoon. They freeze well. Add them to your meal prep rotation and you’ve got a treat to throw in lunches all week (that is, if they last long enough to make it to the freezer).

Ingredients

  • 3 ripe bananas, mashed
  • 3 large eggs, room temperature
  • 1/4 cup natural peanut butter
  • 3 Tbsp avocado oil
  • 2 Tbsp pure maple syrup
  • 3 large pitted dates, chopped
  • 2 tsp pure vanilla extract
  • 1/3 cup almond flour
  • 2 Tbsp chia seeds
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/3 cup homemade strawberry-rhubarb chia jam (or other of your choice)
  • 1/4 cup mini non-dairy chocolate chips (optional)

Instructions

1

Preheat oven to 350˚F. Line a 12-cup muffin tin with paper liners.

2

In a food processor, combine bananas, eggs, peanut butter, oil, maple syrup, dates and vanilla. Let sit for a few minutes allowing dates to soften a bit.

3

In a large bowl, add almond flour, chia seeds, baking powder, baking soda and salt. Stir gently with a whisk until combined.

4

Blend wet ingredients at high speed until smooth. Add wet ingredients to dry. Fold until well combined.

5

Using regular sized ice cream scoop, divide batter evenly among the muffin cups. Top each muffin with 1/2 teaspoon of jam. Add a three-finger pinch of non-dairy chocolate chips to each muffin now as well, if using. Using the tip of a paring knife, swirl the jam and chocolate chips into the batter.

6

Bake about 25-30 minutes, when toothpick inserted in centre comes out clean. Muffins will have a little belly button in the centre where the jam causes them to sink slightly. No worries. They are both delicious and adorable 😉 Cool on wire rack until cool enough to handle, then remove from tin and allow to cool on rack completely.

 

Spring Chickpea Flatbread with Asparagus and Sweet Peas

 

Chickpea flatbread is incredibly easy to prepare and an blank canvas for flavours and toppings!  This one is an ode to spring with the addition of asparagus and sweet peas.  Enjoy it as a quick grab and go snack or pair it with a side salad of delicious leafy greens for a light meal.

 

Spring Chickpea Flatbread with Asparagus and Sweet Peas

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By The Grateful Plate Serves: 6-8
Prep Time: 4 hours resting time Cooking Time: 18 mins

Chickpea flatbread is incredibly easy to prepare and an blank canvas for flavours and toppings!  This one is an ode to spring with the addition of asparagus and sweet peas. 

Ingredients

  • 1 cup chickpea flour
  • 1 cup + 2 tbsp room temperature water
  • 1/2 tsp fine sea salt
  • 1/4 tsp onion powder
  • 1 tbsp nutritional yeast
  • 3 tbsp olive oil, divided
  • 6-7 asparagus spears, cleaned and broken in half
  • 1/4 cup fresh or frozen sweet peas
  • 2 tsp coconut oil
  • sprinkle of maldon sea salt for garnish

Instructions

1

In a medium sized bowl mix the chickpea flour, water and salt; cover and set aside for at least 4 hours (you can use this immediately but the longer it sits the better the flavour).

2

When ready to bake preheat oven to 375 degrees.

3

Into the chickpea mixture stir in 2 tbsp of the olive oil, onion powder and nutritional yeast.

4

Place a 9 or 10" cast iron skillet in the oven for about 3-5 minutes to heat up. Remove from the oven, add the coconut oil and swirl it around until it coats the bottom.

5

Pour the chickpea mixture into the skillet and sprinkle around the asparagus and peas. Bake for 18-20 minutes until mixture feels slightly firm in the center. It will firm more as it cools.

6

Once out of the oven brush the warm bread with the remaining olive oil and sprinkle with the maldon salt. Serve immediately.

Notes

A cast iron skillet yields amazing results but use any oven safe skillet or baking dish!

 

Primetime Popcorn 3 Ways!

Elevate your healthy snacking game by switching up your popcorn seasonings.  Air popped popcorn is a low-calorie snack that is also high in fiber.  Serving sizes are intentionally small, so everyone can get their own bowl their way.  Everybody’s happy!

Primetime Popcorn 3 Ways!

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By The Grateful Plate Serves: 1 serving = 2 cups
Prep Time: 10 mins

Elevate your healthy snacking game by switching up your popcorn seasonings.  Air popped popcorn is a low-calorie snack that is also high in fiber. 

Ingredients

  • For the Chili & Lime:
  • 2 cups air-popped popcorn
  • 1 tsp fresh lime juice
  • 1/8 tsp chili powder
  • .
  • For the (Non-dairy) Cacio & Pepe:
  • 2 cups air-popped popcorn
  • 1 tsp extra virgin olive oil or EVOO spray to coat
  • 1 tsp nutritional yeast
  • 1/4-1/2 tsp fresh ground pepper
  • .
  • For the Sea Salt & Vinegar:
  • 2 cups air-popped popcorn
  • 1 tsp malt or cider vinegar
  • 1/8 tsp fine grain sea salt

Instructions

1

For any of the above, drizzle wet ingredient on popped corn. Stir. Add dry seasoning. Toss to coat. Enjoy!

 

Energizing Coconut Breakfast Tarts

Energizing Coconut Breakfast Tarts

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By The Grateful Plate Serves: 12
Prep Time: 20 minutes

This recipe combines my love of two things, tarts and energy balls. I wanted a breakfast item to add to a buffet table that was beautiful and healthy. I’ve included the superfood Maca powder in the base for its incredible healing properties, hormone balancing abilities and energy boosting power. Enjoy!

Ingredients

  • 1 ½ cups raw cashews
  • 12 medjool dates, pitted
  • 1/3 cup dried apricots
  • 1 ½ tsp Maca powder
  • 1 ½ cups coconut yogurt
  • Assorted fresh fruits and seeds for topping

Instructions

1

Liberally grease a muffin tin with coconut oil or use silicone muffin cups. Do not use paper liners because the shells will stick.

2

In a food processor combine the cashews, dates, apricots and Maca until well combined. The mixture should stick together when pressed between your fingers.

3

Use about a ¼ cup of the mixture for each tart and press into each muffin cup. Be sure to go up the sides evenly. Refrigerate for at least an hour.

4

When ready to serve, remove the shells from the pan and fill with coconut yogurt. Top with fresh fruit and seeds.

5

The shells will soften if left out of the fridge for a long time so best to keep refrigerated until right before serving.

Notes

This is an easy make ahead dish. The shells can be prepared well ahead of time and frozen.