Banana Nut Granola (Refined Sugar Free)

The girls do love cereal for breakfast.  As much as I like to rotate what we have for breakfast, there are definitely times where cereal can be easy and quick.  Unfortunately, many store bought cereals contain way too much sugar.  So, I have been making some granola at home.  It is not only easy but also a great way to add in your own protein, sweetener, fibre etc.  This is one is definitely a favourite of mine it works great with milk or yogurt.  

 Ingredients

• 3 cups gluten free rolled oats 
• 1/2 cup walnuts
• 1/2 cup pecans
• 1/2 tablespoon cinnamon
• 1 Tbsp flaxseed
• 1/4 cup coconut oil
• 1/3 cup pure maple syrup or honey
• 1 tablespoon palm or coconut sugar
• 1 teaspoon vanilla extract
• 1 medium ripe banana, mashed 

Directions

1. Preheat oven to 350 F.
2. In a large bowl combine the oats, nuts, cinnamon and flaxseed together.
3. In a small saucepan over low heat, warm the coconut oil, maple syrup and vanilla extract. Add the banana and puree until smooth.
4. Pour over the dry ingredients and mix well.
5. Spread the mixture evenly onto a cookie sheet or 9 x 13 pans.  
6. Bake 25-30 minutes stirring once or twice in between.  If you want a chunkier granola don't over-mix and leave some larger pieces.
7. Once the granola is golden brown, remove from the oven.
8. Once cooled, store in an airtight container.  

Apple Porridge for the Crock Pot or Slow Cooker (Dairy, Grain/Gluten/Oat and Refined Sugar Free)

I always loved porridge oatmeal as a child.  I love how it can be so versitile and hearty.  I was hoping to make another style but without the oats.  This was a great alternative and can easily be adapted to include other fruits and nuts.  You could make it on the stove as well with perhaps less liquid.  It is also very delicious as a cold dish.

Ingredients

• 4 sliced apples (I used granny smith apples and didn't peel them)
• 1/2 cup coconut milk or non dairy milk
• 2 cups water
• 3 tablespoons honey or other natural sweeteners
• 1/2 cup raisins
• 1/2 cup quinoa (soaked and rinsed for 2 minutes)
• 1/3 cup coconut (chopped almonds, walnuts or pecans)
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg

Directions

1. Place all ingredients into your crock pot or slow cooker and set for 4-6 hours.  I have a "keep it warm" option on my crock pot so I set it for 6 hours when I went to bed and it was cooked and warm in the morning.   

Rice Pudding (Dairy, Egg, Gluten and Refined Sugar Free)

I LOVE rice pudding.  Here is my version which we eat for breakfast, snack or dessert.  It turns out really nice and thick with the coconut cream and there is no need for an egg.  I enjoy it with some raisins and cinnamon but feel free to add your own fruits, nuts seeds or spices if you prefer.

Ingredients (serves 3-4)

• 1/2 cup coconut cream
• 1/2-3/4 cup water or coconut milk
• 1/2 cup rinsed brown or white rice
• 7-8 drops liquid stevia
• 1 1/2 teaspoon gluten free vanilla (or use vanilla stevia)
• 1/4 cup raisins (optional)
• 1 teaspoon cinnamon (optional)

Directions

• In a large pot add coconut cream, milk/water, raisins and rice.  Bring to a boil and cook on medium to low heat stirring frequently until rice is cooked; about 10 minutes.  
• Stir in stevia and vanilla.
• Serve warm or cold.

Millet Porridge (Dairy, Gluten and Refined Sugar Free)

A great alternative to oatmeal porridge.  My girls really enjoyed this version and even requested seconds.  Millet is a small gluten free grain that is an excellent source of magnesium.  Magnesium is important in lowering blood pressure, fighting off migraines and asthma.  Millet is also one of the few more alkaline grains, making it easier to digest.  This porridge can easily adapted with your favourite flavours, nuts and fruits.  To quicken the cooking time, soak the millet for 1-2 hours ahead of time or place it in the crock pot to cook overnight (do add another 1/2 cup of liquid.)  I often put all ingredients together the night before and then cook in the morning.

Ingredients (serves 3-4)

• 1 cup millet 
• 3 cups water or non dairy milk (or combination of both)
• 1/4 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/8 teaspoon allspice or cloves
• 1/2 teaspoon gluten free almond extract
• 1/8 cup raisins
• 1 peeled and chopped apple
• maple syrup or other natural sweeteners

Directions

1. Rinse millet.
2. In a large pot add all ingredients and bring to a boil.  Turn heat down and simmer for 30-40 minutes (or shorter if pre-soaked) until millet is tender.  You may need to adjust the water depending on heat and additional ingredients.

Buckwheat Granola -Raw or Baked (Dairy, Gluten and Refined Sugar Free)

This recipe takes some preparing ahead of time due to the sprouting*.  Do pay attention to the timing of the ingredients which require soaking.  It may seem like a lot of preparation but it is worth it!  This cereal has an excellent crunch and is filling. It can also be adapted anyway using your favourite fruits, nuts and seeds.
I used a dehydrator keeping it raw, however it can be made in the oven (see step 5.)  The oven version will make it very crunchy.

Ingredients

• 3 cups raw buckwheat grouts soaked and sprouted (see step1)
• 1 cup pitted dates (soaked in water for 1 hour if quite hard)
• 1/3 cup flax seeds, soaked for 4 hours (do not rinse or drain)
• 1/2 cup sunflower seeds, soaked for 8 hours then rinsed
• 1/4 cup pumpkin seeds, soaked for 8 hours then rinsed
• 1/2 tablespoon cinnamon
• 3 tablespoons pure maple syrup or other natural sweeteners

Directions

1. Cover your dried buckwheat grouts with an inch of water.  Let them soak for 1-2 hours.  Rinse the buckwheat thoroughly in a fine sieve.  Buckwheat creates a very starchy water which will inhibit the sprouting so rinse very well.  Let them sit on your counter in a large strainer or on a plate for another 12-24 hours to begin sprouting.  Rinse them 2-3 times during this sprouting time.  Watch them closely, they are the best to use when they have only just sprouted (only have very small "tails.")  
2. Preheat oven to 300F if using the oven and line 2 cookie sheets with parchment paper.
3. In a blender, purée the dates until smooth.
4. In a large bowl combine the dates, buckwheat and all remaining ingredients. Mix to combine.
5. Spread evenly no more than in 1/4 inch onto silicone sheets or parchement paper on the dehydrator trays.  Set at 115F for 8 hours, flip and let dry for another 8-10 hours until completely dry.  Break apart and store in an airtight container or bag.
6. Spread evenly no more than in 1/4 inch onto prepared cookie sheets.  Bake for 45-60 minutes stirring every 15 minutes to break up large chunks.  Once golden brown remove from oven and stir 2-3 times as it cools to create desired pieces.  Store in an airtight container or bag.

*Sprouts are extremely nutritious as they are a living food.  Sprouted buckwheat is very high in lecithin which is a brain boosting food as it may prevent anxiety and depression.  It is also contains all of the B vitamins, magnesium, manganese, and selenium.  If you bake this cereal you will loose some of the nutrients from the sprouting however it will still give you more than if you didn't sprout it at all.