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Breakfast

Breads/ Breakfast

Healthy Cinnamon Crunch Bread

cinnamon crunch bread

The Ultimate Moist & Fluffy Bread

Fluffy bread, warm cinnamon, buttery crunchy oat topping…are you drooling yet? Well, you should be! This super healthy whole wheat cinnamon crunch bread is going to make you so happy. When I came up with this recipe I wanted it to be the perfect healthy and satisfying breakfast. I wanted moist and fluffy bread, great flavor, and no dense gummy texture like many healthy pieces of bread, cakes, and muffins have. I don’t know about anyone else, but those kinds of recipes are awful and not pleasant to eat. Lucky for you I have come up with a healthy bread that has the perfect texture. You’d have NO clue there is no oil, butter, or dairy. Unsweetened applesauce holds the place of fat in this recipe.

What really makes this recipe super special is the cinnamon crunch topping. Ok, so there is a small bit of butter in the crunch part – but it is hardly anything per serving and isn’t going to hurt you 😉 I love me some buttery, crunchy oat crumble topping and on top of this cinnamon bread it is outstanding. It’s almost like you are eating a decadent coffee cake. It is so satisfying and goes great with a morning cup of coffee or tea.

Of course, this recipe is filled with anti-anxiety ingredients like cinnamon, apples (vitamin C), oats, and whole grains! More about the details about these anxiety fighting foods at the bottom of this post!

cinnamon crunch bread

The Recipe

Preheat your oven to 350 degrees and spray a bread pan with cooking spray. My bread pan is 9×13 and I use coconut oil cooking spray! Set aside.


In a small bowl mix the eggs, applesauce, vanilla, and honey together. If you’re not using honey this is where you will add your other liquid sweetener of choice.


In a large bowl mix the flour, cinnamon, nutmeg, salt, baking powder, baking soda, and sugar together.


Pour the wet mixture into the flour mixture and fold together gently. Stir until just combined and there are no dry pockets of flour. You don’t want to overmix or you risk making your bread tough. We want fluffy bread here!
Pour the bread batter into prepared pan.

Now it’s time to make the crunch topping- aka the best part. Combine the flour, brown sugar, oats, and salt in a microwavable safe bowl. Add butter and microwave until butter is almost melted. Stir to combine. It smells so so so good. You know that brown sugar packet oatmeal you used to eat as a kid? It smells exactly like that, yummy! I mean, if you want to go ahead and do a taste test…not that I did that or anything…
Sprinkle crunch topping on bread batter.
Bake for 45 minutes. It may take some ovens longer to cook. If you do the toothpick/knife test and the bread isn’t done, bake for an additional 5 minutes at a time.

Anti-Anxiety Ingredients

anti anxiety ingredients

Cinnamon – is a great warm spice that helps control your blood sugar levels. When blood sugar levels spike or drop, it promotes increased feelings of anxiety. Therefore, when you suffer from an anxiety disorder avoiding blood sugar issues is important! Cinnamon helps control it, which will help keep anxious feelings away.

Oats – have tons of vitamin B, which is essential for helping combat anxiety. Oats also are one of the best foods to help produce more serotonin in the brain – one of the biggest stress/anxiety fighting chemicals. When your serotonin levels are low, anxiety increases. Oats will help your brain produce more serotonin so you can fight off anxious thoughts and feelings.

Apples/applesauce – are full of vitamin C. Vitamin C is believed to help anxiety by elevating your mood. Additionally, vitamin C can help clear out fatigued adrenal glands. Adrenal glands regulate your body’s ability to secrete hormones. If the glands are overworked and clogged, from stress, anxiety, etc., then anxiety can run wild. Vitamin C helps clean out your adrenal glands.

Healthy Cinnamon Crunch Bread

Print Recipe
Serves: 8 Cooking Time: 50 minutes

Ingredients

  • 1 1/2 cups unsweetened applesauce
  • 2 eggs
  • 2 teaspoons pure vanilla extract
  • 1/4 cup honey (or another liquid sweetener like agave, cassava, maple syrup, etc.)
  • 1 teaspoon salt
  • 1/4 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 1/2 cups white whole wheat flour (or regular whole wheat flour)
  • 3 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 cup cane sugar
  • -------------------------------------------------
  • 1/2 cup oats
  • 1 tablespoon brown sugar
  • Pinch of salt
  • 1 tablespoon white whole wheat flour
  • 1 1/2 tablespoons butter

Instructions

1

Preheat your oven to 350 degrees and spray a bread pan with cooking spray. Set aside.

2

In a small bowl mix the eggs, applesauce, vanilla, and honey together.

3

In a large bowl mix the flour, spices, salt, baking powder and soda, sugar.

4

Pour the wet mixture into the flour mixture and fold together gently. Stir until just combined and there are no dry pockets of flour.

5

Pour the bread batter into prepared pan.

6

Make the crunch topping. Combine flour, brown sugar, oats, and salt in a microwavable safe bowl. Add butter and microwave until butter is almost melted. Stir to combine.

7

Sprinkle crunch topping on bread batter.

8

Bake for 45 minutes. *

Notes

* Check to see if bread is cooked with a knife or toothpick - it should come out clean. (If it's not done after 45 minutes - bake for additional 5 minutes at time until cooked).

Breakfast/ Extra Fast/ Single Serve/ Waffles

Peanut Butter Granola & Banana Waffles

I’m not even sure if I can consider this a recipe since it is so easy. You can make it is 5 minutes, so it is perfect for a weekday morning breakfast or before kids go off to school. It’s nutritious, sweet, crunchy, and creamy.

What makes this breakfast particularly easy is that it uses frozen waffles. Yes, frozen…if you buy the right kind. You can find healthy and delicious waffles in the freezer section of your grocery store. I always buy Van’s organic waffles. Van’s waffles are USDA organic and non-GMO Project certified. They are also dairy-free, egg free, nut-free, kosher, and have absolutely no artificial flavors or preservatives. You can pronounce all of their ingredients so you know you’re not eating anything scary. I used the Totally Original flavor for this recipe.

The Recipe

Prep 2 frozen waffles of your choice in the toaster.

Slice half of a banana as thick or as thin as you like.

In a small microwavable safe bowl add one tablespoon of natural peanut butter and 2 teaspoons of maple syrup. Microwave for 10 or so seconds so it gets melty and you can mix it together well. I always use natural peanut butter with no added oils, salts, or sugars. And please, always use pure maple syrup, none of the factory made stuff. Remember, always organic ingredients when at all possible 😉

Now, it is just time to assemble. Take your toasty waffles, lay the slices of banana on top of the waffles, drizzle over your sweet maple peanut butter. Garnish with a handful of peanut butter granola (I used homemade…I’ll do a recipe post for that soon) for a delicious crunch and some chia seeds!

 

Anxiety-Fighting Ingredients

  • Bananas: These creamy, sweet, and delicious fruits are full of vitamin B9 (also known as folate), which are proven to help fight depression. Bananas increase serotonin, the happy hormone, that make us feel better and happier of course. Studies show that about 50% people who are suffering from depression have a folate deficiency. Doctors have even recommended for those patients to increase their folate consumption to help boost the effects of depression meds. Bananas ALSO help stress and anxiety. Bananas contain tryptophan, which works along with serotonin production – both some of the most important natural anti-depressant and anti-anxiety remedies. I’m not even done yet…bananas also contain norepinephrine – this helps control our mind and bodies fight or flight response, leading to reduced feelings of stress, anxiety, uneasiness, and fear. For more banana benefits and to read where I got this info, click here.
  • Whole wheat: whole wheat and healthy carbs help increase serotonin, leading to happier thoughts and feelings of ease!
  • Peanut butter: peanut butter is a great source of healthy and natural protein, and protein help with fighting anxiety. Protein contains norepinephrine and dopamine, which are great mood-boosting brain chemicals.

Peanut Butter Granola & Banana Waffles

Print Recipe
Serves: 1 Cooking Time: 5

Ingredients

  • 2 frozen whole wheat/whole grain waffles (I use Van's)
  • 1/2 of a banana
  • 1 tablespoon natural peanut butter
  • 2 teaspoon pure maple syrup
  • Small handful peanut butter granola
  • Sprinkle of chia seeds

Instructions

1

Prep 2 frozen waffles of your choice in the toaster.

2

Slice half of a banana as thick or as thin as you like.

3

In a small microwavable safe bowl add one tablespoon of natural peanut butter and 2 teaspoons of maple syrup. Microwave for 10 or so seconds so it gets melty and you can mix it together well.

4

Assemble - Take your toasty waffles, lay the slices of banana on top of the waffles, drizzle over your sweet maple peanut butter. Garnish with a handful of peanut butter granola some chia seeds! *

Notes

* You can use any type of granola you want, it doesn't have to be peanut butter. You can also omit the chia seeds if you don't have any.

Breakfast/ Eggs/ Single Serve

Kale & Sausage Whole Wheat Biscuit & Egg Cups

eggs cups

The Perfect Savory Make-Ahead Breakfast

I love myself a yummy egg breakfast. Sometimes I love to make fresh eggs in the morning and other times I want something super quick that can literally just be reheated in the microwave. So, the perfect solution? Make-ahead egg cups!

These are really special because they are filled with nutrient rich kale – which is great for combating anxiety – yummy sausage and the wheat biscuits are made from scratch. A healthy and wholesome breakfast is one of the easiest ways to start off your day on the right foot, especially for anxiety sufferers.

Gather your biscuit ingredients

Add the flour, baking soda, and salt into the food processor. Pulse until combined. I used pink Himalayan salt since it’s filled with super healthy minerals.

Cut butter into small pieces and add to the flour in the food processor. Pulse the butter into the flour until it resembles coarse sand/small pebbles. If you wind up taking it too far, don’t worry about it too much! It will still come up buttery and flakey. Aim for it to look something like the picture above.

Add in your milk of choice and let the food processor go to work. It should start pulling away from the side and begin forming into a ball. The dough may appear pretty sticky at this point. If it is too sticky and having trouble getting to this point add a tablespoon of flour at a time until it comes together better.

Once it comes together like pictures above, turn out on a floured surface. My dough was still pretty sticky, so I added a tablespoon of flour at a time until the dough wasn’t sticky and became smooth like pictured above!

Divide your dough into 12 equally sized balls and press each one into the muffin pan. Make sure the dough comes all the way up the sides so you have a good vessel to hold all those yummy ingredients.

Now it’s time to gather your ingredients for the egg part of these egg cups. These steps aren’t pictures but, mix your eggs and milk together, add salt and pepper to taste. Chop up the kale into small pieces and the sausage into small circles. Add the kale and sausage to the biscuit cups than evenly pour the egg mixture into the 12 cups. Top with cheese if desired!

I did 6 with a raw sharp cheddar and 6 without. Garrett hates cheese…that weirdo…I ALWAYS give him a hard time about it, because seriously, who hates cheese??

Put cups into a preheated oven ay 400 degrees for about 30 minutes. All oven cook a bit differently so start checking on them at 20 minutes or so. You’re looking for the eggs to fully set and turn slightly golden brown around the edges.

Anxiety Fighting Ingredients

 

 

Kale & Sausage Whole Wheat Biscuit & Egg Cups

Print Recipe
Serves: 12 Cooking Time: 30

Ingredients

  • 2 cups whole wheat flour
  • 2 teaspoons baking powder
  • 1 cup milk (I use Silk coconut milk)
  • 4 tablespoons butter
  • _________________________________________
  • 5 eggs
  • 1/2 cup any milk
  • 1 cup finely chopped kale
  • 1 package of sausage (I used Applegate natural pork sausage ~ 9 sausage links)
  • Salt
  • Pepper

Instructions

1

In a food processor, add the flour, baking powder, and salt. Pulse a few times until the dry ingredients are incorporated.

2

Cut butter into smaller pieces and add the food processor. Pulse together until small crumbs form. It should have the appearance of small pebbles.

3

Add milk. Let the food processor combine the milk into the dry ingredients fully and the dough starts pulling away from the sides and creates a ball. The dough may be pretty sticky, but that's ok.

4

Turn out onto a floured surface. If your dough is pretty sticky this is your time to add flour so it fully comes together and you can handle the dough without it sticking everywhere. Knead in about 1 tablespoon at a time until the dough is the right texture.

5

Spray your muffin tin with cooking spray. Divide dough into 12 balls and press the dough into your muffin tin - make sure it comes up along the sides all the way!

6

Chop the kale and slice the sausage and distribute evenly into the biscuit cups.

7

In a medium sized bowl, whisk the eggs and milk.

8

Add salt and pepper to taste - about 1/4 teaspoon pepper and 1 teaspoon salt.

9

Pour egg mixture evenly into the muffin tin.

10

Bake at 400 degrees for about 30 minutes or until the eggs are slightly golden brown and there is no raw egg on top.

Notes

*You can customize these any way you'd like! Remember, always be creative in the kitchen and use the ingredients you have on hand. You can make them vegetarian, add any combo of veggies you have on hand, add some gooey cheese, use bacon or turkey sausage...anything you want 🙂 *Use organic ingredients whenever possible *Practice mindful cooking! See this post to learn how to use mindfulness while in the kitchen and how it's such an awesome way to help calm anxiety. Print out my handy "Mindful Cooking" guide to always keep in your kitchen. The guide is a great reminder for how to use cooking to ease your mind and keep your mind focused on the task of cooking.

Breakfast/ In a Mug/ Muffins/ Single Serve/ Vegan/ Vegetarian

Coconut & Mixed Berry Mug Muffin

mug muffin

Oh, muffins. So fluffy, cakey, and delicious. Muffins make the perfect quick and on-the-go breakfast. It is always a better idea to make your muffins and baked goods at home because you can control the quality of the ingredients, sugar level, and customize them any way you’d like!

I love making a batch of muffins on the weekends to eat throughout the week, but sometimes I find myself craving one for breakfast with a hot cup of coffee, but don’t have a batched made. When that happens, a mug muffin is the perfect solution. It’s quick and simple, taking less than 5 minutes to prepare.What I also love about this recipe is you can even make it the night before and just do a fast reheat in the morning – voila, a hot, fresh muffin!

Another thing I love about this mug muffin? It is SO light and fluffy. We don’t have any of that weird rubbery and tough mug muffin/cake here. Gross.

There are also no fancy ingredients, no butter, no egg, no dairy, (making it vegan) and not a lot of sugar. It’s a win all around.

This is an extremely easy and versatile recipe, so get creative with it and use any ingredients that you have on hand. If you don’t have coconut milk, use regular milk or another milk substitute. Use olive oil or vegetable oil if you don’t have coconut oil. Use fresh fruit, or make it a chocolate chip muffin by replacing the berries with chocolate chips!

Add your dry ingredients to a large mug and whisk well. Add wet ingredients directly to the dry and stir until just combined. Don’t stir too much, otherwise, you risk a tougher muffin.

Add in your mixed berries or other add-ins of your choice!

Microwave for about 60 seconds or until all the batter is cooked on top. If it’s not done after 60 seconds, microwave in 15-second increments until done.

Enjoy!

Anxiety Fighting Ingredients

  • Blueberries/berries – rich is antioxidants and vitamin C, which can help fight rises and spikes in cortisol levels within the body. Preventing cortisol spikes is important for anxiety sufferers because it’s also known as the “fight or flight” hormone. Too much cortisol causes feelings of nervousness and fear, makes your heart beat faster, and contributes to muscle contractions. This makes your body feel as though there is an eminent threat, and low and behold – anxiety rears its ugly head. Adding these super berries to your breakfast can help start your day off on the right foot by helping cortisol levels return to a healthy level.

Want to learn more about cortisol levels? Read this awesome and informative article: https://draxe.com/cortisol-levels/

 

Coconut & Mixed Berry Mug Muffin

Print Recipe
Serves: 1 Cooking Time: 1 minute

Ingredients

  • 4 tablespoons all-purpose flour
  • 1/4 teaspoon baking powder
  • Healthy pinch salt (I always use pink Himalayan salt)
  • 1.5 teaspoons sugar
  • 3 Tablespoons unsweetened coconut milk (like Silk)
  • 1/2 tablespoon coconut oil
  • 1/2 teaspoon vanilla
  • Handful of mixed berries (I use often use frozen!)

Instructions

1

Add the dry ingredients to a large mug - the flour, sugar, salt, and baking powder and mix well.

2

Add the wet ingredients - the coconut milk, coconut oil, and vanilla into the dry ingredients and stir until just incorporated. Don't overmix or you'll end up with a tougher muffin.

3

Gently fold in the mixed berries.

4

Cook in the microwave for 60 seconds. If you can still see any raw batter on the top pop back in for 15-second increments until the top is dry.

5

Let cool for a minute or 2 and enjoy!