Sweet Potato Hash

Sometimes simple is best.  And this recipe for Sweet Potato Hash is incredibly simple.  It just so happens to be incredibly delicious and nutritious as well!  Plus, I love coming up with recipes that are easily made from ingredients I usually always have stocked in my fridge, freezer, and pantry!  

Sweet Potato Hash | cookeatbehealthy.com

Today’s recipe is a favorite of mine because sweet potatoes….enough said!  These babies pack a powerhouse of nutritional goodness and flavor, making them one of my favorite foods!  They are low in calories – 115 per one cup of cubed sweet potatoes, and they are LOADED with vitamin A which plays a critical role in maintaining our vision, immune systems, and neurological functions.  Even if they didn’t taste fantabulous, I’d still want to eat them just for their nutrients.  

Sweet Potato Hash | cookeatbehealthy.com

Today’s hash recipe is perfect for weekend brunch, or as a simple weeknight dinner.  In fact, it’d be perfect to serve for a Meatless Monday dinner!  Add a little chopped avocado for some healthy fats and fiber, top it all with a soft poached egg for some protein, add a sprinkle of red pepper flakes for a zippy bit of spice, and you’ll have what I consider to be a perfect simple meal!  Flavor, nutrition, spice, and gorgeous color all in one dish…see…it is the perfect meal!

Sweet Potato Hash | cookeatbehealthy.com

For those of you who prefer meat with their meals (like Mr. CEBH), feel free to add some chopped ham or bacon!  I made it with ham for my husband and even though he’s not a huge sweet potato fan (how is that even possible?!?), he thoroughly enjoyed it.  I think the ham helped disguise the sweet potato flavor for him…husbands and kids…the lengths we go to in order to get them to eat healthy! 😉

Sweet Potato Hash | cookeatbehealthy.com

Just look at that yolk…it makes the perfect sauce for this bowl of hash goodness! 

To compliment the sweet potatoes in this dish I also added Yukon gold potatoes, carrots, mushrooms, green peppers, and onions.  Feel free to follow the recipe exactly, or sub in your family’s favorite vegetables.  Either way, you’ll have a dinner on the table in practically no time with this Sweet Potato Hash recipe!

Sweet Potato Hash
Serves 6
A simple, flavorful, nutrient dense dish perfect for brunch or dinner.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
264 calories
30 g
185 g
12 g
10 g
4 g
280 g
591 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
280g
Servings
6
Amount Per Serving
Calories 264
Calories from Fat 106
% Daily Value *
Total Fat 12g
19%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 185mg
62%
Sodium 591mg
25%
Total Carbohydrates 30g
10%
Dietary Fiber 7g
27%
Sugars 5g
Protein 10g
Vitamin A
212%
Vitamin C
63%
Calcium
7%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion, diced
  2. 2 large carrots, cubed
  3. 2 medium yukon gold potatoes, cubes
  4. 2 large sweet potatoes, cubed
  5. 1 green pepper, diced
  6. 4 large baby bella mushrooms, diced
  7. 2 cloves garlic, minced
  8. 1/2 tsp red pepper flakes
  9. 1 tsp salt
  10. 1/2 tsp ground black pepper
  11. 1 tbsp coconut oil
  12. 6 eggs, poached ~ optional
  13. 1 large avocado, diced ~ optional
Instructions
  1. Heat coconut oil in large skillet over medium heat. Add onion, carrots, sweet potatoes, potatoes, pepper, and mushrooms. Toss to coat in oil.
  2. Cook, stirring occasionally over medium to high heat 10-15 minutes.
  3. Add garlic, red pepper flakes, and salt and pepper.
  4. Continue cooking and stirring occasionally until vegetables are fork tender ~ about 10 more minutes.
  5. Divide evenly into 6 portions.
  6. Top each portion with diced avocado and a soft poached egg, if desired.
  7. Season with an additional sprinkle of salt, pepper, and red pepper flakes if desired.
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calories
264
fat
12g
protein
10g
carbs
30g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Flourless Tropical Muffins

Flourless Tropical Muffins | cookeatbehealthy.com

This has been a weird winter.  We’ve had a few cold snaps, but on the whole it’s been warmer than usual.  When it reaches the mid 40’s for high temperatures in the middle of January – in the middle of Iowa – we know it’s an unusually warm winter!  We’ve had one or two decent snows, but mostly our precipitation has fallen as ice (waaaaaay worse than snow) or as rain!  It’s also been gloomy and foggy and just plain blah this month!  Now don’t get me wrong…I’m not a fan of the snow per say – but I’m also not a fan of this gloominess!  Honestly, though it pains me to say it, I’d rather have things slightly colder and snowier if we could get some sun as part of the deal!

Flourless Tropical Muffins | cookeatbehealthy.com

Personally I think the ideal solution to my mid-winter doldrums would be to jet off to Hawaii or Florida!!!  But since that doesn’t seem to be in the cards (can you say college tuition payments?), I’m making do with what I have here and baking up a sweet and tasty – yet still healthy – batch of Tropical Muffins!  If I can’t actually BE in the tropics, at least I can treat myself to muffins baked with the flavor of the tropics in mind!

Flourless Tropical Muffins | cookeatbehealthy.com

This recipe started with a couple of over-ripe bananas that I wanted to use in some sort of muffin.  I like to use bananas not only because they taste fantastic, but aslo because they’re naturally sweet which makes baking sans refined sugar so much easier!  Several months ago I made Flourless Banana Berry Muffins from oats instead of flour and I really like them, so I went back to that recipe for inspiration and used old fashioned oats ground in the blender in place of flour.  The sweetness in these muffins comes not only from the bananas, but also from pineapple, dried cherries, coconut, and honey.  They’re simple to put together because the batter is mixed in the blender, then stirred together with the fruits and nuts in a separate bowl. The crunchy topping is tossed together and sprinkled on top of the muffins before baking.  Once the centers are baked, and the topping is brown and crispy, the muffins are removed and set aside to cool.  

Flourless Tropical Muffins | cookeatbehealthy.com

I like them either fresh and still warm from the oven, or about 2 or 3 days old…I know…weird like our winter! 😜  Let me explain…when they first come out of the oven they are warm and tender, the coconut topping is crispy, and they smell divine!  Then about 2 days later the topping is no longer crispy, but the muffins have become dense and moist, and somehow the flavors have even deepened and developed.  Gah…I just can’t decide whether I like fresh or 2 day old muffins the best!  Luckily we can enjoy them both ways!  Whip some up for weekend brunch, then save the rest for weekday breakfasts or a mid-afternoon snack with a cup of tea! 

Flourless Tropical Muffins | cookeatbehealthy.com

So if you’re suffering from the mid-winter blues like I am, make yourself some of these Flourless Tropical Muffins and dream of sandy beaches and warm ocean breezes!  And chin up…only 53 more days until Spring!

Flourless Tropical Muffins
Serves 15
Beat the winter doldrums with fresh-from-the-oven muffins loaded with tropical flavors!
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
277 calories
32 g
25 g
15 g
7 g
8 g
86 g
134 g
10 g
0 g
5 g
Nutrition Facts
Serving Size
86g
Servings
15
Amount Per Serving
Calories 277
Calories from Fat 124
% Daily Value *
Total Fat 15g
23%
Saturated Fat 8g
41%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 25mg
8%
Sodium 134mg
6%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
22%
Sugars 10g
Protein 7g
Vitamin A
2%
Vitamin C
11%
Calcium
5%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Muffins
  1. 2 1/2 cups old fashioned oats
  2. 2 very ripe bananas
  3. 2 eggs
  4. 3 tbsp unrefined coconut oil, melted
  5. 1/4 cup honey
  6. 1 orange ~ zest and juice
  7. 1 tsp vanilla extract
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
  12. 1 tsp poppy seeds
  13. 1 can crushed pineapple, undrained ~ 8 ozs.
  14. 1/2 cup chopped pecans
  15. 1/2 cup unsweetened coconut
  16. 1/4 cup chopped dried cherries
For the Topping
  1. 1 tbsp unrefined coconut oil, melted
  2. 1 tbsp honey
  3. Dash cinnamon
  4. 2/3 cup unsweetened coconut
  5. 1/4 cup chopped pecans
  6. 1/4 cup old fashioned oats
Instructions
  1. Preheat oven to 350 degrees Farenheit.
  2. Combine muffin topping ingredients in a small bowl, stir to combine, and set aside.
  3. Place 15 muffin liners in muffin tins and set aside.
  4. In a large mixing bowl combine 1/2 cup chopped pecans, cherries, 1/2 cup coconut, pineapple, and poppy seeds. Set aside.
  5. Grind oats in blender until fine and resembling flour.
  6. Add eggs, bananas, 3 tbsp coconut oil, orange zest and juice, 1/4 cup honey, vanilla, baking powder, baking soda, salt, 1/2 tsp cinnamon, and poppy seeds. Blend until well combined.
  7. Pour batter over fruit and nuts in large mixing bowl and stir to combine.
  8. Evenly distribute muffin batter among 15 muffin liners.
  9. Place an even portion of topping mixture on each muffin.
  10. Place in oven and bake 22-25 minutes until the centers test done, and the coconut is crispy and golden brown.
  11. Remove from oven, cool in baking pans for about 5 minutes, then remove to cooking rack to cool completely.
  12. Store in air tight container for up to 5 days.
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calories
277
fat
15g
protein
7g
carbs
32g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Best Ever Slow Cooker Oatmeal

Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

Raise your hand if you’re busy, stressed out, running out of patience, and burning the candle at both ends!  I can almost feel the breeze from all those hands waving in the air!  😉  This time of year is without a doubt the most joyous for many of us, but it can also be the most stressful!  There’s so much to do…year-end work projects, shopping, cooking, baking, holiday parties, school music concerts, church youth programs, house guests, decorating, secret-keeping, gift wrapping…the list goes on and on!  But no matter how busy life gets, we’re better able to cope with the craziness if we’ve fueled up properly before heading out the door!  To that end, let me introduce you to my Best Ever Slow Cooker Oatmeal!

Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

This oatmeal comes together in a few minutes in the slow cooker, simmers for a couple hours, and makes enough to feed 8 people once, 2 people 4 times, 4 people twice….you get the idea!  Make it on Sunday, refrigerator single serve portions, and heat them up in the morning when your rushing to get ready for work or to get the kids out the door for school!  It’s deliciously satisfying and will keep you going all morning.  There’s also something about a warm breakfast on a cold winter morning that just seems to set a more positive tone for the day!  And as a mom I always felt better about sending my kids to the bus stop on a belly full of homemade oatmeal, though I rarely had time to make it for them.  This recipe solves that issue!  

Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

Another time this recipe would be a perfect addition to your breakfast recipe arsenal is when you’ve got a house full of guests.  Maybe family is in town for the holidays.  Maybe your college age kids are home for the weekend with a couple friends in tow.  Maybe your 10 year old hosted a sleep over and you’ve got a hungry bunch of kids to feed.  No matter the scenario – whether you’re making a pot full for yourself to have for breakfast all week, or to feed a crowd, this oatmeal is fantastic – and it’s a recipe you’ll be sure to turn to over and over again!

Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

One of the things I like most about oatmeal is that it’s like a blank canvas that can be painted with variety of flavors and toppings!  This recipe itself is simple – unsweetened vanilla almond milk, water, old fashioned oats, real maple syrup, a dash of cinnamon, a splash of vanilla, and a smidgen of almond extract combine to make the basic oatmeal.  What you do to your own bowl of oatmeal is completely up to you!  I suggest serving fresh berries, nuts, bananas, extra syrup for those who like it sweeter, and more almond milk for those who prefer it thinner. You might also serve it with applesauce like this homemade version, toasted coconut, dried fruits, or even chocolate chips for the kiddos!  My favorite bowl is topped with blueberries, sliced bananas, and walnuts!  There are no rules when it comes to personalizing your oatmeal!!!

Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

Let this Best Ever Slow Cooker Oatmeal simplify the breakfast frenzy for you and your family!  You’ll be happy they ate a healthy breakfast, and they’ll be fueled up and full until lunchtime!

Best Ever Slow Cooker Oatmeal
Serves 8
This will be your go-to recipe for a hearty and hot breakfast to feed your hungry crew, and keep them fueled up until lunch!
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Prep Time
5 min
Cook Time
2 hr
Total Time
2 hr 5 min
Prep Time
5 min
Cook Time
2 hr
Total Time
2 hr 5 min
292 calories
52 g
0 g
5 g
10 g
1 g
259 g
155 g
12 g
0 g
2 g
Nutrition Facts
Serving Size
259g
Servings
8
Amount Per Serving
Calories 292
Calories from Fat 34
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 155mg
6%
Total Carbohydrates 52g
17%
Dietary Fiber 6g
26%
Sugars 12g
Protein 10g
Vitamin A
0%
Vitamin C
0%
Calcium
22%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups unsweetened vanilla almond milk
  2. 3 cups water
  3. 3 cups old fashioned oats
  4. 1/2 cup real maple syrup
  5. 1/2 tsp salt
  6. 1/2 tsp cinnamon
  7. 1/4 tsp almond extract
  8. 1 tsp vanilla
  9. Fresh or dried fruit, nuts, coconut, chocolate chips, extra maple syrup and almond milk, or other toppings as desired
Instructions
  1. In a slow cooker combine almond milk, water, oats, maple syrup, salt, almond extract, and vanilla.
  2. Stir well, replace lid, and cook on low for approximately 2 hours.
  3. Stir oatmeal after 90 minutes cooking time, adding more liquid if needed, and adjusting cooking time to reach desired consistency of finished oatmeal.
  4. Serve warm with desired toppings.
  5. Refrigerate leftovers in individual serving size containers to quickly reheat for a fast, healthy nutritious, and delicious breakfast!
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calories
292
fat
5g
protein
10g
carbs
52g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Sugar-Free Spiced Crockpot Applesauce

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

As I was thinking about what to write for this particular post it occurred to me that apples, for as much as we might take them for granted, are a very important part of our diet!  From the very beginning we feed applesauce to our children as they progress toward eating solids foods, we give them apple juice in their sippy cups, and once they have teeth, we feed them sliced apples.  As we get older we start to enjoy other delicious foods made with apples…pies, cakes, muffins, crisps, cobblers, breads, tarts, popovers, turnovers, cereals, butter, cider, vinegar, and of course – applesauce!  We also can’t forget about the savory dishes that pair apples with things like pork chops or pork loin, stuffing, and salads.

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

As for cultural influences of the apple…how about the first one we all learn…”A is for Apple”!  Or, “An apple a day keeps the doctor away”.  We all relate to “As American as Apple Pie”.  Remember The Osmonds singing “One Bad Apple”?  How about the depiction from the Bible of Eve eating from the Tree Of The Knowledge of Good And Evil?  In those pictures she’s always pictured eating an apple!  And I can’t leave out Apple computers, iPads, iPods, and iPhones!  I’d be lost without my iPhone and my iPad Pro!

Anyway, my point is that apples are such an integral part of our lives that we sometimes don’t appreciate them for the nutritional powerhouses that they are!  They’re high in fiber and vitamin C, low in calories, contain only a trace of sodium, and have no fat or cholesterol.  

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

Interesting Apple Facts:

  • They come in all shades of red, yellow, and green.
  • There are over 2500 varieties grown in the United States, with apples grown in all 50 states.
  • The world’s top apple producers are China, the United States,Turkey, Poland, and Italy.
  • In 2005 the average U.S. Consumer ate an estimated 16.9 pounds of fresh market apples.
  • A peck of apples weighs 10.5 lbs.
  • It takes 36 apples to create one gallon of cider.
  • The apple is the state fruit of Illinois, Minnesota, New York, Vermont,Washington, and West Virginia.
  • Apples are a member of the rose family.  
  • Apples have 5 seed pockets, or carpels. Each pocket contains seeds with the health and vigor of the plant determining the number of seeds per carpel.

Interesting….right?  I love learning new things about the foods that I eat and feed my family.  I find it especially interesting when I learn cool new things about a food like apples that I, for one, tend to take for granted sometimes!  Having said that – this recipe for Sugar-Free Spiced Crockpot Applesauce is so good!  Fall is probably my favorite time of year, and if you’ve read some of my recent posts you’ve learned I’m not a huge pumpkin fan…don’t judge…I just prefer other flavors more!  So to me fall is epitomized by butternut squash and apples!  I love visiting apple orchards, I love eating apples out of hand, and I love, lovE, loVE, lOVE, LOVE, cooking with apples! There’s something extremely comforting about the scent of warm spices mingling with the scent of the apples themselves.  Sweet, warm, spicy…the feeling it conjures for me is cozy…and who among us couldn’t do with a little more coziness in our lives?!? 

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

I’ve been making this Sugar-Free Spiced Crockpot Applesauce for as long as I can remember.  When my kids were young I used a little less spice, because they preferred it plainer – and certainly adjust the spices to your own personal preference!  Now that I’m cooking for just my husband and I, I prefer to add cinnamon, cloves, and nutmeg to our applesauce!  It makes the house smell absolutely heavenly.  And I would certainly rather have my home scented naturally by the foods I prepare than by a candle any day!  But I haven’t outgrown all my childish ways…my favorite way to eat this applesauce is with a piece of toast slathered in nut butter…preferably homemade cashew butter!

Sugar Free Spiced Crockpot Applesauce | cookestbehealthy.com

And thanks to the modern marvel that is the crockpot, this applesauce could not be easier!  I wash the apples, cut them up, toss them in the crockpot with the spices and a little water, turn it to high for a couple hours….and voila…applesauce!  Well – cooked apples anyway!  You’ll have to mash the apples a little to actually make the sauce.  How much you smoosh is up to you!  We like ours a little chunky, so I just use the back of a spoon to mash the cooked apples.  A potato masher works wonderfully as well, and if you want perfectly smooth applesauce, I’d opt for using an immersion blender.

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

Stay tuned…coming up in a few weeks I’ll have another recipe that incorporates some of this applesauce…any reason to make another crockpot full works for me!

Sugar-Free Spiced Crockpot Applesauce
Serves 12
Incredibly easy and unbelievably delicious homemade applesauce that far surpasses anything you could buy at the store!
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Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
72 calories
19 g
0 g
0 g
0 g
0 g
145 g
2 g
14 g
0 g
0 g
Nutrition Facts
Serving Size
145g
Servings
12
Amount Per Serving
Calories 72
Calories from Fat 2
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 19g
6%
Dietary Fiber 4g
14%
Sugars 14g
Protein 0g
Vitamin A
1%
Vitamin C
16%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 6 to 8 large Gala apples (or any naturally sweet apple good for cooking)
  2. Juice of 1 lemon
  3. 1 tsp vanilla
  4. 2 tsp ground cinnamon
  5. 1/2 tsp ground nutmeg
  6. 1/4 tsp ground cloves
  7. 1/3 cup water
Instructions
  1. Core and slice apples, then place in crockpot.
  2. Add lemon juice, spices, and water.
  3. Stir well to evenly coat apples.
  4. Cover and cook on high for 2-3 hours, stirring halfway through, until apples are soft.
  5. Mash cooked apples with spoon or potato masher until desired consistency is reached.
Notes
  1. Store in refrigerator for up to 10 days.
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calories
72
fat
0g
protein
0g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Flourless Banana Berry Muffins

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

I have a real weakness for blueberries in general, and for blueberry muffins, specifically!  I mean who doesn’t love plump and juicy purple blueberries?!?  I enjoy them in smoothies, on granola, in salads, and out of hand, but nothing satisfies my blueberry craving like a muffin!  I think it’s the combination of the sweet batter baked up all warm and fresh, with the burst of juicy flavor from the blueberries that hit all the right notes for me!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

When my husband and I were first married and we’d come to my hometown for a visit, my dad always took us to breakfast at Perkins the last morning we were I town.  While Perkins is far from my favorite restaurant, I do have to say they serve some pretty darn delicious muffins.  And of all the variety of flavors they offer, the blueberry are by far the best!  My husband always asked the waitress what kinds they served and she’d name off several, and then he’d order blueberry anyway…..every.single.time!  🙃   There’s something so wonderful about the juicy plumpness of blueberries in a tender cakey muffin that always takes me back to those breakfasts with my dad.  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Dad’s been gone over 16 years, but if he were still alive I’m sure we’d still be enjoying muffins together, only from my kitchen these days rather than from a restaurant!  I love how certain foods, or even the scent of a food can evoke memories of a person or event.  ❤️  So today’s recipe is a nod to my dad and those breakfasts we shared with him so many years ago!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Now you might be wondering how blueberry muffins can possibly be a part of my Cook Eat Be Healthy lifestyle.  They work for me because I’ve turned the traditional muffin recipe loaded with sugar, flour, and butter on it’s ear and come up with a much healthier version that still tastes just as decadent, but doesn’t compromise my healthfulness standards! I’ve substituted old-fashioned oats for flour, banana and honey for sugar, and coconut oil for the butter.  I’ve even topped them with a oat and walnut crumble sweetened with maple syrup!  These are some seriously delicious muffins, and unless you tell your friends and family they will never even suspect they are a “healthified” version!

Flourless Banana Berry Muffins | cookeatbehealthy.com

The ingredient list for these muffins is pretty basic – in fact you probably already have everything in your pantry and fridge with the possible exception of the blueberries and the disgustingly ripe bananas!  Typically I wouldn’t come near those bananas with a 10 foot pole, but for this recipe I want not only the sweetness, but also the texture of over ripe bananas.  You’ll need old-fashioned oats, eggs, 2 bananas, blueberries, coconut oil, baking powder, baking soda, vanilla, honey, cinnamon, walnuts, and maple syrup.

Tip: You can easily substitute frozen blueberries for fresh in this recipe, just be sure to use them directly from the freezer.  DO NOT thaw them first!

The first thing you’ll want to do is stir up the oat and walnut crumble and set it aside while you mix up the muffins.  The muffins come together in no time thanks to the fact that they’re mixed in the blender which does all the work for us!  Start by whizzing the oats until they’re pretty finely ground.  Then it’s just a simple matter of adding everything else EXCEPT the berries and blending until well combined.  You may have to stop and scrape the sides a time or two.

Bonus Tip: After blending the oats, but before adding the other ingredients remove a couple tablespoons of ground oats and coat your berries.  This will help to prevent them from settling at the bottom of the muffins.

Flourless Banana Berry Muffins |cookeatbehealthy.com

Pour the muffin batter over the berries in a large mixing bowl, gently fold together, then distribute evenly among paper lined muffin tins.  I used a regular ice cream scoop to get uniform sized muffins and this recipe yielded 15 muffins.  Top the muffins with the oat and walnut crumble, pop into a 350 degree oven for 28-32 minutes, remove from the oven, and enjoy!

Flourless Banana Berry Muffins | cookeatbehealthy.com Flourless Banana Berry Muffins | cookeatbehealthy.com image

The plain ones are for my walnut hating friend and business partner…we’ve all got people like that in our lives, right?  😉  No worries though – they’re delicious naked too!!!

See how beautiful and delicious they are when they’re fresh from the oven???  YUM!!!  Bake some today – and let the memory making begin for you and your family!  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Flourless Banana Berry Muffins
Serves 15
Here's the healthy blueberry muffin recipe you've been looking for!
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
238 calories
34 g
25 g
10 g
6 g
6 g
91 g
142 g
12 g
0 g
3 g
Nutrition Facts
Serving Size
91g
Servings
15
Amount Per Serving
Calories 238
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 25mg
8%
Sodium 142mg
6%
Total Carbohydrates 34g
11%
Dietary Fiber 4g
17%
Sugars 12g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the muffins
  1. 2 1/4 cups old fashioned oats
  2. 2 cups fresh (or frozen) blueberries
  3. 2 very ripe bananas
  4. 2 eggs
  5. 1/3 cup coconut oil
  6. 1/4 cup honey
  7. 1 tsp vanilla
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
For the Oat & Walnut Crumble Topping
  1. 1/4 cup chopped walnuts
  2. 1/2 cup old fashioned oats
  3. 1 tbsp coconut oil
  4. 1/4 cup real maple syrup
  5. 1/4 tsp cinnamon
  6. Pinch of salt
For the Oat & Walnut Crumble Topping
  1. In a small bowl, stir the walnuts, 1/2 cup oats, 1 tbsp coconut oil, maple syrup, 1/4 tsp cinnamon, and pinch of salt with a fork until well combined. Set aside.
For the Muffins
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place 2 1/4 cup oats in blender pitcher and pulse a few times until the oats resemble coarse flour.
  3. Remove 2 tbsp of ground oats and toss with blueberries in large mixing bowl to coat.
  4. To the rest of the ground oats add all the remaining muffin ingredients, except the blueberries.
  5. Blend on low until well combined, stopping and scraping sides of pitcher a few times as needed.
  6. Pour muffin batter over berries in mixing bowl and fold together gently until the berries are evenly distributed in the muffin batter.
  7. Line a muffin tin with paper liners and fill each liner about 2/3 full. I find an ice cream scoop is the perfect amount.
  8. Sprinkle Oat & Walnut Crumble over the unbaked muffins, pressing it in just slightly to ensure it adheres to the muffins while baking.
  9. Place muffin tins in preheated oven and bake 28-32 minutes until golden, and toothpick inserted in center comes out clean.
  10. Remove from oven and cool in pans 3-5 minutes, then remove from baking pans and continue to cool on wire rack.
  11. Store in a covered container.
Notes
  1. These are best enjoyed within a few days, or frozen to enjoy another time!
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calories
238
fat
10g
protein
6g
carbs
34g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Cherry, Almond, & Toasted Quinoa Granola

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Part of the Cook Eat Be Healthy lifestyle is to simplify what I eat.  That means pretty much cutting out all processed foods because there’s nothing simple about most of them.  The problem with simplifying my diet is that it complicates grabbing a quick snack or meal out of convenience sake.  So I’ve learned to plan ahead when possible, have healthy snacks at the ready, and to make more healthful versions of my favorite foods, like my homemade granola!  That way I control exactly what goes into it, and I can change it up to suit my mood by adding a variety of different fruits, nuts, and grains!

Cherry, Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Today I’m making a Cherry, Almond & Toasted Quinoa Granola.  I love the flavors of almond and cherry together, and the toasted quinoa gives it a super crunchy element that I really like!  I like to sprinkle it on top of fresh fruit or enjoy a little bowl of granola with fresh cherries and some vanilla almond milk.  My husband likes it with vanilla yogurt and fresh cherries.  And of course it makes a great snack all by itself!

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

For this recipe I’m using old-fashioned oats, quinoa, honey, maple syrup, almonds, dried cherries, almond extract, a little salt, some cinnamon, and coconut oil.  The very first thing I did was cook the quinoa as usual, then spread it on a jelly roll pan (the same one I’ll be using to bake the granola….the fewer dishes, the better), and pop it in a 350 degree oven for about 12-15 minutes until it just barely starts to turn golden.

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

While the quinoa is toasting, melt the coconut oil in a large bowl in the microwave, stir in the maple syrup and 1/4 cup honey until the syrup and honey are dissolved in the warm oil.  Then add the almond extract, salt, and cinnamon, and stir to combine. 

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

To this mixture add the oats, almonds, and toasted quinoa, and stir well making sure everything is completely coated. Then spread it on the same jelly roll sheet the quinoa was toasted on, and pop it into the oven which has been reduced to 250 degrees.  Bake it for one hour, stirring every 15 minutes.

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Before returning it to the oven for the last 15 minutes of baking time, add the cherries and drizzle on an additional 2 tablespoons of honey, mix it well, and return it to the oven for the final 15 minutes baking time.  When the final baking cycle is complete, remove it from the oven a cool just a few minutes on the baking sheet, then spread it on a piece of parchment paper on the counter to cool completely.  

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Once it’s cool, I store it in a jar or zip-lock bag in the pantry.  This recipe doesn’t make chunky granola – the pieces are much smaller, and I prefer it that way.  I just don’t want you to be disappointed when you can’t pick up a big piece and chomp down on it!  😉

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry, Almond, & Toasted Quinoa Granola
Serves 15
Homemade granola that you can feel good about feeding your family, made with ingredients you can actually pronounce!
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Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
233 calories
36 g
0 g
8 g
7 g
3 g
82 g
81 g
10 g
0 g
4 g
Nutrition Facts
Serving Size
82g
Servings
15
Amount Per Serving
Calories 233
Calories from Fat 65
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
18%
Sugars 10g
Protein 7g
Vitamin A
3%
Vitamin C
2%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups old-fashioned oats
  2. 1/2 cup quinoa, dry
  3. 1 cup water
  4. 1/2 cup unsalted almonds
  5. 1 cup dried cherries
  6. 1/4 cup plus 2 tbsp honey
  7. 1/4 cup maple syrup
  8. 3 tbsp coconut oil
  9. 1/2 tsp salt
  10. 1/2 tsp cinnamon
  11. 1/2 tsp almond extract
Instructions
  1. Preheat oven to 350 degrees.
  2. In small saucepan, combine quinoa with 1 cup water, bring to a boil, cover and reduce heat to low.
  3. Cook quinoa 15 minutes, until water is absorbed.
  4. Spread cooked quinoa on a jelly roll pan, place in oven, and toast 12-15 minutes until barely golden in color. Remove from oven and reduce temperature to 250 degrees.
  5. While quinoa is toasting, melt coconut oil in large bowl in microwave.
  6. Add maple syrup and 1/4 cup honey into melted coconut oil, stirring until honey and syrup are dissolved.
  7. To the oil mixture, add the salt, cinnamon, and almond extract. Mix well.
  8. Add oats, almonds, and toasted quinoa to the large bowl, stirring well until everything is completely coated.
  9. Evenly spread granola mixture on the same jelly roll pan used for toasting the quinoa and bake at 250 degrees for 1 hour, stirring every 15 minutes.
  10. Before baking for the final 15 minutes, add the cherries and drizzle on the 2 tbsp of honey. Stir well and return to oven.
  11. Remove from oven after the final 15 minutes baking time and cool about 5 minutes on the baking pan.
  12. Then spread the granola onto a piece of parchment paper on the counter and cool completely.
  13. Store in an air-tight container.
beta
calories
233
fat
8g
protein
7g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
What are your favorite granola flavors and how do you like to eat your granola?  Leave me a comment and we can compare notes!