Gut Healthy

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Category: Breakfast

  • Granola

    Granola

    Granola Bars
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    Granola Bars

    Makes 16 servings

    Ingredients

    • 1 cup pitted dates
    • 1 1/2 cups oats
    • 1/2 cup almond flour
    • 1/2 cup unsweetened shredded coconut
    • 1/4 cup ground flax seed
    • 1/4 cup pumpkin seeds raw
    • 1/4 cup sunflower seeds raw
    • 1/4 cup hemp seeds
    • 1/4 cup blackstrap molasses
    • 1/4 cup almond butter
    • 1/4 cup unsweetened applesauce
    • 2 tsps cinnamon
    • 2 tsps vanilla

    Instructions

    • Preheat your oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper.
    • In a food processor, add the pitted dates and process until they are chopped into smaller pieces.
    • Add the oats, almond flour, shredded coconut, ground flax seed, pumpkin seeds, sunflower seeds, hemp seeds, cinnamon, and vanilla extract. Pulse until the mixture is roughly combined.
    • Add the blackstrap molasses, almond butter, and applesauce. Process until the dough is fully combined and begins to form a ball. Scrape down the sides as needed.
    • Transfer the dough to the prepared pan. Using wet hands, press it evenly into the pan.
    • Bake for 20–25 minutes, or until the edges are just turning golden brown.
    • Allow to cool completely in the pan before cutting into bars.

    Notes

    Customize with Extras: Before transferring the dough to the pan, stir in up to ½ cup of add-ins. Chocolate chips are a favorite, but dried fruit like goji berries, raisins, or cranberries, or cacao nibs for a less sweet option, work beautifully too.
    Easier Cutting: Let the bars cool completely before slicing to help them hold their shape. A sharp knife or bench scraper works well for clean cuts.
    Storage Suggestions: Once cut, wrap each bar individually in parchment or reusable wraps. Store them in an airtight container in the fridge for up to 1 week, or freeze for up to 2 months. They’re perfect for a quick grab-and-go snack!
  • Mung Bean Omelette

    Mung Bean Omelette

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    Mung Bean Omelette

    I love this recipe as it’s so versatile. I use the “omelettes” as wraps and stuff them with lots of lightly sauteed veggies or tofu and salsa for a touch of Mexican. Mung beans (also called Moong Dal) can be a little difficult to find although an Indian market would certainly carry them. Makes about 4 large omelette

    Ingredients

    • 1 cup split mung beans soaked overnight
    • 1/2 cup unsweetened plant-based milk
    • 1/2 cup aquafaba the liquid from a can of beans
    • 2 tbsp nutritional yeast
    • 1 tsp garlic powder
    • 1/2 tsp onion powder
    • 1/2 tsp freshly ground black pepper
    • 1/4 tsp turmeric optional
    • 1 tsp baking powder

    Instructions

    • Soak mung beans overnight in a large bowl with plenty of water. Drain and rinse.
    • Combine drained mung beans and all other ingredients in a blender and blend until smooth.
    • Heat a little oil in a non-stick pan on medium-high heat. Pour in about 1/2 cup of the “egg” mixture and spread it thinly. Allow to cook for 3-5 minutes or until the top looks fairly dry. Carefully flip the omelette and cook for an additional minute or two. Fill with your favourite omelette ingredients and serve.

    Notes

    Feel free to add a little water to achieve your desired consistency.
    Mix will keep in the fridge for up to 5 days in a tightly sealed container.
    If you don’t have aquafaba, you can omit it but your omelette won’t be as fluffy.
  • Oatcakes

    Oatcakes

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    Oatcakes

    Course Appetizer, Breakfast, Snack

    Ingredients

    • 3 ¼ cups whole oats
    • ⅓ cup hemp hearts
    • ½ tsp baking soda
    • ½ tsp salt optional
    • ⅔ cup warm water
    • ¼ cup applesauce
    • ¼ cup cashew butter or sub alternative nut or seed butter

    Instructions

    • Blend 2 cups of oats in your food processor or high speed blender. You want to blend it into a rough flour.
    • Put ground oats in a mixing bowl along with the remainder of the whole oats, hemp hearts, baking soda, and salt and mix.
    • Mix the applesauce, nut butter, and water in the blender then add it to the dry mix. Shape the dough into a ball. If time permitting, let the dough rest for 5-10 minutes as this will help it firm up and will be easier to roll out.
    • Take a large ball of the dough and roll it to about ¼ inch thickness between two pieces of parchment paper. Cut the dough into desired shapes.
    • Place the oatcakes on a parchment lined baking sheet.
    • Bake at 350 Fahrenheit for 20 minutes or until golden brown. Let cool before removing from the tray.

    Notes

    These freeze well.