The Fantastic Mr. Feedbag

A website celebrating and enumerating Juneau, Alaska's food culture

Posts Tagged ‘breakfast

Gluten Free Banana Walnut Pancakes

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flap jacks

I’m not the biggest pancake fan in the world, but I woke up with a craving for banana walnut pancakes. I suppose I was thinking of the pancakes at the Cup & Sauce in Portland, Oregon – even though they’re made with real flour. It’s been ages since I had a flap jack. Even more challenging than the gluten free aspect of these tasty rounds, is the fact that I made them dairy free. I used organic low-fat coconut milk instead of milk or water.

Fear not Dear Feedbag Reader, these aren’t tasteless hippie frisbees. These delicate perfect rounds are loaded with tiny banana and walnut bits in almost every bite. They’re made perfect with a little smart balance spread and a smatter of maple syrup.

This recipe makes enough pancake batter to feed your friends. If you’re not feeding a crowd, get an empty yogurt container to put the extra in the fridge. I’m even thinking about using the left over batter for muffins.

Dry Ingredients:
– 2 cups of Bob’s Red Mill gluten free all purpose flour
– 1 1/2 teaspoons baking powder
– 3/4 teaspoon salt
– 3/4 teaspoon xanthan gum

Wet Ingredients & Extras:
– 1/2 cup of chopped walnuts
– 1 banana, diced
– 1/2 cup of apple sauce
– 2 cups of organic low-fat coconut milk (or 1 cup regular milk, one cup water)
– 2 eggs, beaten
– 4 tablespoons olive oil
– 1 tablespoon honey or raw agave nectar
– 1 teaspoon vanilla extract
– 1 or 2 dashes of cinnamon


Combine the dry ingredients first – mixing well before integrating the wet ingredients, bananas, and nuts.

I used a non-stick pan and I’d recommend it. A nicely greased up iron skillet would work just fine too. Get your pan greased up, heated up on medium heat, and ready for a ladle full of this delicious batter. When little bubbles start forming on top of your pancake, it’s probably time to flip that bad boy over. I’d say I found a 1.5 – 2 minute interval for each side made the perfect pancake.

These gluten free flap jacks are better when they’re hot off the press.

Serving Suggestion: Top with a little smart balance spread and some warm maple syrup for a delicious breakfast treat.


Written by Patrice Helmar

November 13, 2011 at 2:06 pm

The Best Wheat Free Granola Bars, ever!

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Wheat Free Granola Bars

Going to school full time and working at a school makes meal planning difficult. Commuting to and from school for graduate school and student teaching makes meal planning essential. I always make my lunch in the morning or the night before. I don’t have time to leave school for a quick fix meal on the go during lunch time, so packing good food is important. I’ve noticed that on days that I go running, that my energy is pretty low after a full day of student teaching.

Have you guys seen the price of wheat free products? They’re ridiculous! Seriously, I can’t rationalize (or afford) paying seven dollars for a box of lame bars or cereal. I’m stubborn and I love whole foods. Which means that my life is a little more difficult, but often a lot more delicious.

I think these little granola bars are the perfect after school snack for days when I’m training for my first 10K run. I’m happy to report that this last week I was doing four mile runs!

My inspiration for these bars came from a recipe via All Recipes that I modified to suit my tastes and wheat free ways.

Don’t forget to cut these bad boys after letting them sit for a couple of minutes! If you don’t cut them into long rectangles, they’ll turn into one giant rad granola bar of goodness.

– 2 cups rolled oats
– 1/2 cup of maple syrup
– 1/2 cup of olive oil
– 1/2 cup of apple sauce
– 1 teaspoon of cinnamon
– 1 teaspoon of allspice
– 1 teaspoon of nutmet
– 1 cup Bob’s Red Mill All-Purpose GF flour
– 3/4 cup raisins (optional)
– 1/4 cup of dried apricots, diced
– 1 teaspoon salt
– 1/4 cup of shredded coconut
– 1/2 cup of walnuts, chopped
– 1/2 cup of pecans, chopped
– 1 egg, beaten
– 2 teaspoons vanilla extract


– Preheat the oven to 350 degrees

– Generously grease a 9×13 inch baking pan (I used olive oil to grease my pan).

– In a large bowl, mix together the oats, spices, gluten free flour, raisins, apricots, pecans, walnuts and salt.

– Make a well in the center of your dry ingredients: pour in the maple syrup, apple sauce, beaten egg, oil and vanilla.

– Mix well using your hands. Pat the mixture evenly into the prepared pan.

– Bake for 30 to 35 minutes in the preheated oven, until the bars begin to turn golden at the edges.

– Cool for 2 – 4 minutes, then cut into bars while still warm.

– Don’t let these bad boys cool to much before cutting.

Variations on a theme & serving suggestions: These granola bars are versatile, allowing for different ingredients. Imagine if you will peanut butter & chocolate chip granola bars, dried cherry & almond granola bars, or banana & walnut granola bars. All totally possible by tweaking a few things with this recipe.

These bars are so decadent you could serve them as a desert with a little scoop of sorbet or ice cream. Instant win!

Happy Eating!

Mini Egg Muffin Bombs

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egg muffins

I recently saw a recipe online that was for a similar type of muffin. This recipe was a total experiment, and one that I will modify a bit if I made again. I’ve added an egg to the brown rice and quinoa mixture in the recipe below. My little muffin bombs were good as they are, but they didn’t completely hold together as I initially made them.

Dear Feedbaggers, I ask you to do some experimenting of your own and report back to me if this new untested but slightly modified recipe works a bit better. It’s a slightly unconventional food blogging request but one I’m going to make.

I feel comfortable enough with these muffin bombs to put them out into the world. They’re incredibly tasty, perfect for a healthy breakfast or snack. However, they may require a bit of cooling down before you remove them from the muffin pan. I found that they’re delicious after being refrigerated, almost like a tiny quiche with whole grain goodness.

– 3 eggs, 1 egg white
– 3/4 cup of plain yogurt or dairy free substitute
– 1 1/4 cup of coconut milk
– 1 1/2 cups of cooked quinoa
– 1/2 cup of cooked brown rice
– 1/2 cup of shredded zucchini
– 2 small diced green onions
– 1 stalk of broccoli, the stem peeled and diced as well as the florets
– Fresh mint, a sprig or two chiffonade cut
– Greek oregano
– sea salt & pepper to taste

– Pre-heat oven to 450 degrees
– Spray your muffin tins with cooking spray or coat with olive oil
– In a large mixing bowl mix brown rice, quinoa, yogurt, and coconut milk
– Add chopped vegetables, mint, and season with Greek oregano and sea salt & pepper to taste
– Whisk 1 egg and add to mixture
– With a mixing spoon or clean hands, mix the ingredients well
– In a separate bowl, whisk 2 eggs and 1 egg white with a bit of sea salt & pepper to top muffin bombs
– Using a 12 muffin tin, spoon about 1 tablespoon of mixture into each mould
– Spoon a tablespoon or 2 of egg mixture on top of muffin bombs, evenly distributing egg onto muffin tops
– Bake muffins in pre-heated oven for 15 – 18 minutes
– Allow to cool and set before serving

Serving Suggestion: Enjoy for breakfast or as savory lunch, perfect with a simple green salad.

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Rice Cooker Quinoa

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Quinoa made in a rice cooker. It’s no-nonsense and good. I like to add herbs, a little sea salt, maybe some diced tomatoes, broth if I have it, give it a good stir, and press the cook button down. It’s that easy folks. The proportions are a lot like rice, and if you do eat rice – feel free to mix the two. I’ve made it with 1 cup of white rice and 1 cup of quinoa, same instructions. Quinoa and white rice are a winning combination. I’ve yet to mix quinoa and brown rice. I’m pretty sure that some day soon it’ll happen.

This batch has been used for more than one meal. Old Quinoa was my lunch one day and put on a fancy jacket and transformed into dinner the next. That last lonesome cup of quinoa taking up real estate in my fridge might turn into egg and veggie breakfast muffins.

Quinoa is ancient and nutritionally rad. Ancient warriors feasted on quinoa. Quinoa is a friend when wheat breaks your heart and takes the toaster. <- truth.

Quinoa Straight Up:

– 2 cups of quinoa, rinsed
– 3 1/2 cups water, or broth

Quinoa in a dinner jacket:

– 2 cups of quinoa, rinsed
– 3 1/2 cups water, or broth
– 1 tsp olive oil
– Canned or fresh diced tomatoes, you can throw in the juice & minus a 1/2 cup or more of broth/water
– pinch of sea salt & fresh ground pepper to taste
– 1 teaspoon of Greek oregano
– handful of fresh basil, chiffonade cut – if you've got it

Rice Cooker Tips:
– If you have a cooking spray or prefer to use olive oil, give your rice cooker bowl a spray around the bottom and edges so the grain doesn't stick too much.
– Stir your quinoa and goodies up before you press the cook button.


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Slow Cooker Steel Cut Oatmeal

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Steel Cut Goodness

I’ve been lusting over steel cut oatmeal, since my friends Krista & Jess featured their version of a banana & steel cut oatmeal brulée. I’ve been slowly making my way through my tried and true rolled oats, but looking forward to our budget allowing some steel cut goodness.

I found a slow cooking method online and decided to make these bad boys last night. The idea of having breakfast portioned out and ready to go to work with me is heavenly. I didn’t believe the proportion of water to oatmeal in this recipe, but it all worked out. I had a delicious bowl with fresh banana and a dash more cinnamon for breakfast this morning. It was the first time I’ve ever had steel cut oats! To make an easy comparison if you’ve never had steel cut oats: It was like eating delicious jasmine rice after eating ramen for years. Don’t get me wrong, I love oatmeal, and you can’t really compare rolled oats to ramen. But, the texture and nutrition of steel cut oats is pretty incredible. P.S. I LOVE RAMEN.

1 cup of steel cut oats
4 cups of water
dash of half & half
1 teaspoon of salt
1 tablespoon of cinnamon
1 teaspoon of nutmeg
1 apple, washed & diced

– Cook in a slow cooker, or crock-pot overnight, on low for 7-8 hours.
– In the morning, portion your steel cut oats for a work week’s worth of breakfasts. (Around 7, 1/2 cup portions)

Serving Suggestion:
Top with a fresh banana and add a little more cinnamon for a heathy and amazing breakfast!

Many online recipes suggest using a bit of butter. I’d highly suggest adding a tablespoon of butter to your steel cut oat slow cooker concoction if you desire a richer flavor. Also, if you’d like to add dry fruit, use a bit more water while slow cooking your steel cut oats, as dried fruit tends to really absorb water.

Other toppings or flavors: almonds, brown sugar, maple sugar, etc.

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Carrot Cake Cupcakes with Cream Cheese Frosting

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I love carrot cake. I love cupcakes, they’re delicious. Do you love carrot cake and cupcakes? I hope so. Are you there Internet? It’s me, Patrice.

I searched for a recipe online for a straight up non-sugar, fruit or honey sweetened carrot cake recipe that didn’t sound like it would end up like a brick. There’s a lot of information out there in this world of Internet fancy food blogs and gourmet food sites. People are totally creative and pretty much awesome when it comes to alternative ingredients. Honestly, I think stevia takes gnarly and I’m not a big fan of soy flour: just throwing it out there, if you like those things by all means eat up!

I’ve discovered that using a sifter while working with whole wheat flour is of the utmost importance when making baked goods. This would seem like a pretty common sense, food not bombs kind of educated conclusion. Sifting helps break down whole wheat flour a bit so that your goodies come out less like weapons and more like delicious.

1 cup of whole wheat flour, sifted
1 cup of wheat bran, sifted as much as you can
1/2 cup of ground almonds
1 1/2 cup of grated carrots
1/2 cup of raisins
1 1/2 teaspoons of cinnamon
1/4 tsp nutmeg
1/2 tsp salt
2 eggs
1/2 cup of low-fat yogurt
1/4 cup of canola, olive, or vegetable oil
1/4 cup of honey
1 juice of an orange, plus the zest of the orange divided into 2 parts (1/2 for frosting 1/2 for cakes)
1 1/2 tablespoons of molasses

– Preheat oven to 350 degrees
– Fill a 12 count muffin tray with liners, or grease
– use your food processor to finely grind some almonds or chop the heck out of ’em
– grate carrots or use a food processor for fast grated carrot fun
– sift whole wheat flour & bran into a large bowl with baking soda, salt, & spices
– Whisk 2 eggs together with molasses & honey, then add to flour mixture
– Wash and zest your orange before juicing it, reserve zest and juice
– Add orange juice and half of your orange zest to flour mixture
– Add carrots, raisins, oil and mix well
– Portion out carrot cake mixture into muffin tin using about a large spoonful for each
– Bake for 20 minutes
– Allow cupcakes to cool before frosting

Frosting Ingredients:
– A little over 1/2 a package, or 5 ounces of low-fat cream cheese at room temperature
– 1 Tbsp butter
– 1/3 cup of agave
– 1 tsp vanilla
– 1 tsp of orange juice

– Whip cream cheese, butter, agave, vanilla, and orange juice together with the whisk attachment of an upright mixer for 5 minutes
– Refrigerate frosting mixture for at least 20 minutes in a pastry bag , or a plastic bag to be converted into a pastry bag by cutting an edge off for frosting cupcakes.

Serving suggestion:
Delicious after dinner with a stovetop cup of espresso, even more delicious in the morning as a sweet treat breakfast.

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Baked Apple Crumble

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apple crumble

My friend Heather came over yesterday for tea and I wanted to fix something sweet that would bake quickly. Miss Heather is one of my favorite folks in town, and I don’t get to spend enough time with her. In fact, she hadn’t even met our dog Dolly yet. So it was a special kind of tea and get together. I had a few organic apples that needed to be used and a few other things in my pantry.

I wanted the flavor of an apple pie or a crumble without the crust or an over sugared crumbled topping. I was pleased with the results, might even use a little less agave nectar in my next run at this recipe. I was happy to share this dessert and an afternoon with my good friend, Heather. This makes about 6-9 small to medium portions, a perfect throw together dessert.

– 3 apples, small dice
– 1/4 cup of almonds, processed in a food processor for around 10 seconds, or cut finely
– 1/4 cup of oatmeal
– 1/4 cup of half & half
– 1/4 cup of raisins
– 1/4 cup of agave nectar
– 1 teaspoon of corn meal
– 1 Tablespoon of butter, cut into tiny cubes
– pinch of salt, cinnamon, nutmeg, cloves

– Preheat oven to 350 degrees
– grease an 8*8 pan
– wash and finely dice apples
– drizzle agave nectar, half & half, spices, raisins, and salt over apple dice
– mix apples, sweetener, and spices well
– put apples into 8*8 pan
– use half of the tablespoon of tiny diced butter to top apples
– pulse almonds in food processor for around 10 seconds
– cover apple mixture with dry ingredients in this order: almonds, oatmeal, cornmeal
– use the other half of the tablespoon of butter to dot the top of crumble
– bake for 20 minutes

Serving suggestion:
Serve with a scoop of ice cream or a 1/4 cup of yogurt. Enjoy as an after dinner dessert, with a cup of tea, or with yogurt for a delicious breakfast.

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Written by Patrice Helmar

January 30, 2011 at 2:09 pm