S&R’s Gluten-Free Protein Pancakes

Gluten-free pancakes, Gluten free, protein rich, easy pancakes plated on a white plate

My on-the-go go-to’s for easy-peasy nutrition and variety, as is widely known, are salad bowls, rice bowls and smoothies. I fancy myself a mixologist in the kitchen, and these mixed-up menu items are my favorites! I can toss whatever I have together for an easy meal that is nutrient dense and delicious in minutes.

Who doesn’t love that?

The newest member to this roster are Pancakes, specifically S&R Protein Pancakes. (Still working out a wittier name; suggestions welcomed!)

Within five to seven minutes, you can have a healthy, balanced breakfast at your fingertips. This one is also good for kids to help make! (The younger ones will need added supervision with the pan-related tasks, though.)

 

S&R Gluten-Free Protein Pancakes

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 1/3 cup milk (dairy, almond, Ripple, etc.)
  • 1/4 cup gluten free old-fashioned oats
  • 1/4 cup egg whites (cage free and local, if you can. Same with the egg.)
  • 1 scoop protein powder of your choice, chocolate is best!
  • 1-2 tbl gluten-free flour
  • 1/2 tsp vanilla extract
  • 1/8 tsp baking powder

Instructions

  1. Pre-heat your pan on medium-high.

  2. Whip or beat all the ingredients above except the flour.

  3. Once fully mixed, the batter should be runny and evenly colored.

  4. Add the flour and mix thoroughly.

  5. Spray pan with cooking spray or drizzle olive oil or ghee to keep pancakes from sticking.

  6. Check the pan to ensure it's sufficiently hot by dripping a few drops of water; if you hear a sizzle, it's time.

  7. Add 1/4 c. of batter for each pancake to the pan, flipping when the side-up face of pancake begins to bubble or look aerated.

The fun really begins when you divert from the basic recipe below and add your favorite mix-in’s, like maca powder, a smidgen of crushed ripe banana, almonds, cacao powder or nibs, chia seeds, etc.

Gluten free, protein pancakes plated
These easy flapjacks are nutrition goldmines!

We love to hear how you make our recipes your own! Leave a comment below and let us know how you do healthy breakfasts on-the-go!

Asian Black Rice Salad: An Easy, Elegant Favorite

Black rice with chopped vegetables and drizzled with sesame seeds and sriracha. So good and good for you!

Looking for a fast, easy and healthy dish for your next soiree? Try out this new Thanksgiving fave in our house: Asian Black Rice Salad! The subtle heat of the hot sesame oil along with the crunch of the veggies and antioxidant-rich black rice make this dish a healthy and memorable addition to any table.

 

Asian Black Rice Salad
Ingredients:

  • 2 cups cooked black rice
  • 1/2 cup napa cabbage, chopped (substitute chopped kale, if desired)
  • 1/3 cup red bell pepper, chopped
  • 1/3 cup green bell pepper, chopped
  • 1/4 cup scallions, chopped (substitute chopped yellow or white onion, if desired)
  • 1/4 cup sesame oil
  • 1/8 cup rice vinegar
  • 2 Tbl soy sauce or gluten free Tamari
  • 2 Tbl roasted sesame seeds
  • 1-2 Tbl sriracha
  • 1 Tbl hot sesame oil
  • 1 tsp garlic powder

Directions:

  • Combine the rice and veggies in a large mixing bowl
  • Whisk the sesame oils, rice vinegar, Tamari, and garlic powder
  • Pour dressing over the rice and veggies and stir so you’re coating the rice
  • Transfer the dressed rice and veggies to your desired serving dish
  • Drizzle the Sriracha
  • Sprinkle sesame seeds
  • Serve

Bon appetit!Black rice, unchopped napa cabbage and varieties of bell peppers and scallions, chopped vegetables, vegetables mixed with rice

 

A Classic Twist on Homemade Applesauce

If all the fall apple picking leaves you with more apples than you know what to do with,
put them to use with this easy, yet decadent homemade chunky applesauce. Low in sugar, but big on flavor with a hint of sweetness, you can eat it by itself, use it to top your oatmeal  (or pancakes!) or enjoy with a dollop of your favorite whipped topping. (One friend suggested using it as apple pie filling because it was so tasty!) The secret ingredients are a Granny Smith apple and … Chinese Five Spice, a blend of cinnamon, anise, fennel, cloves, and <gasp> pepper!

However you choose to indulge, you can do it without the guilt with this one!

Homemade Applesauce

Ingredients:

  • A variety of 5-6 apples, including one Granny Smith (for tang)
  • 1/2 cup of water
  • 1 1/2 Tbl. Chinese five spice
  • 3 Tbl. date sugar
  • 1/4 tsp sea salt

Directions:

  1. Peel the apples.
  2. Core, then coarsely chop.
  3. Place all the ingredients into a pot on the stove on medium heat, cover and cook until soft (about 25 minutes).
  4. Stir occasionally to ensure the applesauce doesn’t get too hot or stick to the bottom; if it sticks, add a little more water and stir.
  5. If you want a smoother consistency, put into a food processor or blender after it cools  and blend until you reach your desired consistency. Make sure the applesauce has cooled though!
  6. Enjoy!
file_000
So easy! Put all your ingredients in the pot.
file_006
Voila!

Italian “Fried” Cauliflower

This recipe is one of my absolute favorites! It’s been in the family for a few generations, if you can believe it, and it’s remarkably easy, gluten free and healthy! (No, really.)

file_002-1Ingredients:

  • One head of cauliflower
  • Italian seasonings of your choice; I enjoy:
    • 1 Tbl of basil
    • 1 tsp of oregano
    • 1/2 tsp garlic powder or 2-3 garlic cloves minced
    • 1/2 tsp salt
    • 1 tsp black pepper
  • 1/4 cup olive oil
  • 1/2 cup gluten free flour or gluten free bread crumbs
  • 2 eggs
  • 2 Tbl Parmesan cheese (optional)

Cooking Tools:

  • Multiple mixing bowls
  • Mid to large size frying pan
  • Tongs (a fork will also do!)
  • Whisk (or another fork)

Directions:

  1. Heat half of the oil in the pan on medium heat.
    Watch the oil; you do not want it to burn!
  2. Chop (or break) the cauliflower into medium-sized florets and steam.
  3. In a mixing bowl, beat the eggs with the Italian seasonings. Include the Parmesan, if you’d like.
  4. In a separate bowl, mix the salt and pepper with the flour.**You are now going to start dipping the cauliflower into each of these mixtures then “frying.” To make it easier with less clean-up, set up your bowls near the stove and put them in this order: cauliflower // egg mixture // flour**
    File_000 (1).jpeg
  5. Test the pan to make sure it’s hot by sprinkling a little water into the pan. If it doesn’t sizzle, turn up the heat then check again in 1-2 minutes; once you hear a sizzle when dropping in water, you’re good to go!
  6. Fork each cauliflower floret, coat in the egg mixture, then coat with the flour or breadcrumbs. Drop into the pan.
  7. Using the tongs or fork , turn the cauliflower over once it’s browned and crispy on one side. You may only need to turn it twice; other times, you’ll need to turn it 3 times to make sure you get all the sides.
  8. Repeat for each floret; put as many in the pan as you’d like leaving enough room that they aren’t on top of each other.
  9. Once all the florets have been fried, plate and serve! They are delicious as a side item, or just on their own at any time of the day. (Even breakfast!)
  10. Enjoy!

A few other tips:

  • If you’re looking to cut carbs, you can skip the flour/breadcrumb step and, instead, steam the cauliflower florets, put into a pan and pour the egg mixture over them. Let it sit for a little bit until the egg sets, then flip them (either individually or as an omelet.)
  • You can also follow steps 1-6 above, but then bake in the oven at 350 until browned if you’d prefer rather than frying.

We’d love to hear how you enjoy and any tweaks you try to make this your own recipe! Leave your comments below!

Buon appetito!

Easy, Inexpensive and Healthy Snacks for On-The-Go

Apples, Edamame, tomatoes!

 

No more vending machine snacks!Does this sound familiar? It’s late morning or that ever-delightful mid-afternoon slump time, and you’re hungry. You do a vending machine drive-by and grab some chips or peanut butter crackers to quell the hunger pangs. … Or how about that time when you snagged whatever you could find in the break-room that was leftover from a lunch meeting earlier in the day? #HelloCookies

Afterwards, you probably felt icky… not just from the lack of nutrients of which you’re in dire need, but also from the side of guilt that went along with it. You deserve better!

To help take some of the work out of figuring out healthy alternatives that require minimal prep time, here are some low-maintenance, healthy snacking options for you busy bees!

 

Veggies + Hummus
Think baby carrots, sliced zucchini, sliced yellow squash, sliced cucumber with a few tablespoons of any variation of hummus will do! Even edamame or homemade black-eyed pea hummus (for you overachievers) serves as a nutrient-dense option for curbing hunger. The crunch is also satisfying, and you won’t miss the chips!

Tuna/chicken/”egg” salad + veggies
This one is a favorite of mine. Homemade tuna salad + carrots, cukes, even pickles satiates me for longer than veggies on their own b/c of the protein from a healthy homemade tuna salad that can be tossed together in seconds. If you’re vegan or partial for chicken salad, there are other options that you can make quickly at night or over the weekend, so you have convenient, healthy choices throughout the week!

Fruit slices + nut butters (or go nuts and do veggies, too!)
Peanut butter, almond butter, even nut-free sunflower seed butter or tahini (my fave!) is delish with a tart apple or crunchy pear. If you’re a fan of the crunch, like I am, include some celery sticks, as well (see above note about the satisfaction of crunching)! If you find yourself needing healthy snacks multiple times a day, then consider including this option among others vs. relying solely on nut butters to satisfy you. The higher calorie/higher fat content, when overeaten, may cause weight gain.

Fruit slices + single serving of cheese wedge
Similar to the fruit and nut butter option, fruit with a serving of soft cheese, like Laughing Cow, offers sweetness or tang with crunch and protein in one compact, nutritious dose! With the single serving of cheese – if you’re into that sort of thing – you may find you have more portion control (and, subsequently, have confidence that you can make healthy choices), which will certainly satisfy and motivate you on your road to good habits!

Yogurt + berries (easy on the sugar and additives)
For the dairy-friendly folks, unsweetened Greek yogurt, for instance, is a lovely, nutrient-rich option. Sweetening with berries gives you a burst of antioxidants and natural sugar, so your blood sugar stays relatively stable, meaning you won’t crave sweets or chips later. If you are dairy-avoidant, try goat milk yogurt or soy yogurt. Again, use moderation because many of these yogurts have added sugar, which will encourage you to crave sweets later in the day.

Other grab-and-go options include:

  • A handful of nuts (see above note on using moderation)
  • One or two string cheeses
  • Steamed edamame, which you can find in the freezer section and steam the night before to eat at any temperature when you get the snacking bug
  • Yogurt with granola (light on the granola to keep the fat and sugar content lower; less than 1/4 cup)
  • Hard-boiled eggs
  • Raw veggies
  • …Any combination of the above!

If you’re a road warrior and looking for healthy tips and tricks, check out this post.

The important thing to all snacks (anything you put in your body, actually) is to pay attention to how you feel after you consume it. Did a combination keep you full or not so much? Did your nose start running or your tummy feel strange within a few minutes of having a yogurt? Tapping into your body’s signals will help you navigate the road to YOUR optimal well-being, so you can choose the snacks that will work for you. Every body is different, and only you can be the expert on what your body needs, what foods make you feel your best, how often you need to eat, and how much is right for you!

Happy snacking!

Apples, Edamame, tomatoes!

Cioppino: An Italian-American Classic

cioppino, easy recipe, family friendly, kid friendly dinner, easy dinner, gluten-free,

cioppino, easy recipe, family friendly, kid friendly dinner, easy dinner, gluten-free,

Cioppino (pronounced “chee-oh-PEE-noh”) is an Italian-American dish, likened to the various regional fish soups and stews of the Old Country; however, it’s not actually an off-the-boat traditional Italian. Cioppino itself hails from… San Francisco!

Often served at Christmas time, cioppino is an easy-to-make dish and even easier to customize for various food allergies, as you’ll see. We had a shrimp allergy in our  midst, so that ingredient was cooked separately with many of the same flavors as the stew to conceal the fact that it had been cooked in a separate pan away from the smorgasbord of seasonings. If you have gluten free and non-gluten free friends and family, cooking the pasta separately is a cinch and will not compromise the delicious flavors for any of your guests.

Here’s another little secret. Cioppino calls for mussels, clams, and in some recipes, calamari, none of which I know how to cook, nor were they easy to find in the hubbub of preparation, so these items were conveniently left out of our dish:) I’ve included these succulent seafoods in the recipe for those of you who are epicurean masters.

As you can tell from my tale of preparing this one for my family, and as with all the dishes you’ll find on the website, the trick is to use the recipe as a guidepost and tailor to your own tastes. Have fun and make the dish your own!

Buon appetito!

 

 

photo 1
Preparing the pan.
photo 2
Sauteeing the onions, garlic and parsley.
photo 3
Beginning to prepare the broth with tomatoes and vino.
photo 4
Beginning to cook the shrimp separately while the broth begins to take shape.
photo 5
Whether cooking with white or red, sometimes an Italian chef needs a little vino 🙂
photo 6
The ingredients are coming together to form an amazing, rich seafood stew!
photo 7
Simmering…
photo 9
Almost done. Adding the pasta, will give it one or two more stirs, and ta-da!
photo 10
Buon appetito!!

 

Cioppino
Serves 6-8

Ingredients
1/2 cup butter
1 medium onion, diced
2 medium cloves garlic, minced
1 bunch fresh parsley leaves, minced
1 bay leaf
2 tablespoons fresh basil leaves (2 1/2 tablespoons if dried)
1/4 teaspoon thyme leaves (1/2 teaspoon if dried)
1/4 teaspoon oregano leaves(1/2 teaspoon if dried)
1 teaspoon sea salt
1 teaspoon black pepper
2 (14.5-ounce) cans diced tomatoes (juice and all)
1 1/2 cups dry white wine
1 1/2 cups chicken or vegetable broth
2 cups gluten free pasta (spaghetti noodles are my favorite)
1 1/2 pounds raw extra-large shrimp, peeled and deveined
1 1/2 pounds fish fillets (halibut, cod, tilapia or salmon; if tilapia, note: it cooks quickly and falls apart more easily, so add it later in the process)
1 1/2 pounds bay scallops
12 small hard-shell clams in shell
12 mussels in shell
Salt and freshly ground pepper to taste

Directions 

For the Broth:
In a pan on medium-low heat, melt the butter.
Turn the heat up to medium, then add the onions, garlic and parsley. Stir occasionally to keep them from burning.
Let the onions and garlic start to brown.
Add the chicken or vegetable broth, tomatoes, wine, bay leaf, basil, thyme, oregano, salt and pepper.
Bring the dish to a boil, then reduce to a simmer for about 45 minutes, stirring occasionally.

If you’re doing the full-boat seafood version:
Scrub clams and mussels with a small stiff brush under cold running water; remove beards from mussels.
Discard any open clams or mussels.
Cover with cold salted water; let stand 5 minutes and then pour off the salted water.

For the pasta:
Begin to cook your pasta by bringing 3 cups of water to a boil and adding the pasta noodles.
Cook pasta until al dente. (You can tell it’s al dente, but taking a noodle, biting/cutting in half and seeing a wee little white dot in the middle, which is the uncooked part.  You want to prevent the pasta from overcooking. It will cook a little more when you add it to the broth, so undercooking is favorable at this stage.)

Back to the Broth:
Gently stir in the clams, mussels, shrimp, scallops, and fish fillets into the prepared stock.
(If you have any food allergies, like we did, cook that seafood separately using butter, garlic and parsley.)
Cover and simmer 5 to 7 minutes until clams pop open and shrimp are opaque when cut.
Add the pasta into the stock, turn it off, and you’re done!

 

Gluten Free Zucchini Bread

gluten free, baked goods, gluten free zucchini bread, atlanta health coach, fun in the kitchen, easy baked goods, kid-friendly

Cold weather and warm and savory dishes go hand in hand. This weekend, that “warm and savory” delight was gluten free zucchini bread (which might have become zucchini cake when I smeared a little cream cheese icing on it!)

This zucchini bread has a twist: apple sauce. A secret ingredient that adds a little sweetness and a little extra moisture! As with any recipe you’ll find on Sprout and Rosebud, the most important ingredient is you! So have fun with the recipe. Make it your own and enjoy!

Gluten Free Zucchini Bread

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1.5 cups gluten free flour of your choice
  • 1 medium-sized, raw zucchini, grated
  • 1/2 cup unsweetened applesauce
  • 1/4 cup butter or Earth Balance Buttery Spread
  • 1/4 cup molasses (or brown sugar)
  • 2 Tbl ground flax seeds
  • 3 eggs
  • 1.5 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp sea salt

Optional ingredients

  • raisins
  • crushed pineapple  you won't need the applesauce if you add pineapple
  • baby carrots cut the applesauce in half with this one
  • walnuts

Instructions

  1. Mix all ingredients EXCEPT gluten free flour until fully blended.

  2. Add the gluten free flour and blend only until wet. (If you over blend, the batter will become gummy.)

  3. Bake at 350F for 30-35 minutes. 

    You want the edges to be a little brown, but if you insert a fork, it shouldn't come out totally clean. Gluten Free goodies tend to get react differently than traditional. If you wait until the cake is so baked that the fork does come out clean, it'll be too dry once it cools.

Enjoy as is, or add an icing of your choice!

Bon appetit!

gluten free, easy recipe
Mixing the grated zucchini, cinnamon, flax seed, eggs, Earth Balance and apple sauce
gluten free baking tips, atlanta, health coach, baked goods
Blending the wet ingredients.
photo 3
The finished product!
zucchini bread, gluten free baked,
Et voila!

We love hearing how you adapt these recipes to make them your own! Tell us about it in the comments below or tag us  (@sproutandrosebud) in your next Zucchini Bread Bake on social media!

Pretty Fresh Pico!

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

Although we usually think of fresh salsa as a summer dish, this superfoodified, veggie-licious side item is perfect for fall, too! With tailgates and dinner parties sprinkling your fall calendars, consider this easy table-topper for your next soiree or potluck.

What You’ll Need
Makes 3 cups

1 orange, red or yellow pepper
– 1/2 of a small white or yellow onion
– 3-4 Roma tomatoes
– 1/4 cup fresh cilantro (1/2 of the typical bunch you find “pre-bunched” at the grocery store)
– 1 can of black beans
– 1 bag of frozen fresh corn
– 1/2 jalapeño pepper
– The juice of one lime
– Sea salt to taste

 

What You’ll Do

– Dice the pepper, onion & Roma tomatoes and put aside in a bowl

– Chop the jalapeño into tiny pieces and add to the bowl

– Squeeze the juice of the lime over peppers, onion and tomatoes

– Pour the frozen corn into a mesh strainer, and run water over the corn until no longer frozen (but still cold)

– Add the corn to the bowl

– Chop cilantro and add to the bowl

– Pour the black beans into the strainer and rinse, then pour into the bowl

– Mix all the ingredients

– Sprinkle sea salt to taste

– Enjoy as a salad topper or side dish!

 

2014-08-16 14.30.39

2014-08-16 14.38.10

2014-08-16 14.46.46

2014-08-16 14.50.46

2014-08-16 14.58.12

2014-08-16 14.53.58

2014-08-16 14.59.02

2014-08-16 15.00.20

2014-08-16 18.52.27

 

 

Berry, Berry Good Smoothie: A New Take on an Old Classic

berry smoothie, recipe, gluten free, gluten free on the go, easy recipe, breakfast smoothie, breakfast, kid friendly

Although summer is drawing to a close, I still have a hankering for berries. What better way to get them than in my morning smoothie! Taking our old favorite, Green Goddess Smoothie, I added a little OJ and some frozen organic berries (found in the freezer section; cheaper than fresh, but with the same maximum nutritional punch). Also, because my energy has been dragging a bit lately (credited to a wee back injury), I tossed in a few tabs of Brewer’s Yeast for extra Niacin and B-vitamins.

The result? A fresh, delish, superfood smoothie that is just, dare I say it, berry berry good! 😉

The Berry, Berry Good Smoothie

Serves 1
1 – 1 1/2 scoops of Garden of Life RAW Protein, Vanilla flavored (seen here)
1/2 banana
Handful of Spinach or Kale (or both!)
1/4 of an avocado
1/4 cup 100% OJ (squeeze your own, or do like I do and get it from the grocery; if you buy it from the store, read the ingredients. We want only OJ in the list!)
1/4 cup milk (hemp, rice, almond, flax, etc.)
1/2 cup H2O
1/2 cup ice
1/2 tsp maca powder (seen here)
1/4 c. berries
4-5 Brewer’s Yeast tablets, or 1 tsp Brewer’s Yeast powder

For a yummy sorbet and kid-friendly dessert, add a few more ice cubes and blend or freeze until almost solid!

 Bon appétit!

 

Need an Easy, Peasy, Gluten-Freezy Dinner for A Night In? Try this Veggie “Fried” Rice!

Quick and easy, easy dinner, eating on a budget, kid-friendly, gluten free, nut free, easy recipe, fast, vegetarian

Quick and easy, easy dinner, eating on a budget, kid-friendly, gluten free, nut free, easy recipe, fast, vegetarian

This one-pan, quick and easy, yet healthy dinner is perfect for a night in with your sweetie or as a family dinner after a long day in the office. It’s also a great way to use up some leftover brown rice and fit in some extra veggies. As with all the dishes we whip up at Sprout and Rosebud, the below measurements are flexible. Adjust to your own liking! If you would prefer to add some sort of protein, like tofu, shrimp, fish, or chicken, cook that in a separate pan before mixing together towards the end.

What You’ll Need
– 1 1/2 cups of veggies (Raw or Cooked)
– 2 raw eggs
– 2 c. of cooked rice
– 2 Tbl of your favorite oil (or a blend. I use olive oil and sesame oil)
– 1 tsp tumeric
– 1- 2 Tbl Hoisin Sauce
– 1/2 tsp garlic powder or 1/2 tsp garlic salt
– 1 tsp black pepper
– 1 tsp chili paste
– Sriracha to taste
*Serves two moderately hungry adults

What You’ll Do
1. Place the raw veggies in a pan and sauté with the oil.
You want the veggies to maintain their color and a tad of crispness. Vibrant color and crispness mean the veggies have maintained their nutrients, which is what we want. If you use carrots, pre-steam, as they take much longer than most other veggies, such as onions, peppers, zucchini and squash, to sauté. If your veggies are already cooked, add them to the pan in the oil and heat through.

2. Add your eggs and “scramble” in the pan with your veggies on Medium-High heat.

3. Once the eggs are starting to clump, but still wet, toss in your rice.

4. Cook for 5-10 minutes. You want the eggs to be cooked and the rice to be heated through, but without overcooking the veggies.

5. Add the remaining seasonings, stir through and serve.

6. Add Sriracha to taste once served and ENJOY!!

Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm photo 2Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm, sriracha, Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm

Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm