BLENDER SHAKE (for breakfast or after a workout)
1 cup vanilla soy milk
1 banana
1 tbsp. nut butter (like peanut or almond butter)
pinch of cinnamon
pinch of nutmeg
Place all ingredients in a blender and blend until smooth.
PROTEIN SHAKE (for breakfast, after a workout, or as a snack)
1 scoop quality protein powder
½ cup cold water (may add some ice)
½ cup soy or rice milk (or cow’s milk if well-tolerated)
1 banana and/or ½ cup berries (fresh or frozen)
1 tbsp. ground flax seeds (fiber source)*
1 large teaspoon almond or peanut butter (app. 9 g of fat)
1 tsp. magnesium powder (optional. Relaxes muscles post-workout)
1 tbsp. flax seed oil (gently stir-in after blending)
* may replace with ground seeds or nuts
Variations:
Add 1 tbsp. yogurt instead of peanut butter
Try it with cappuccino flavored soy milk.
HOT AMARANTH CEREAL
1 cup whole amaranth seed
1 cup water
honey to sweeten
In a small saucepan, bring water to a boil.
Add amaranth and stir. Simmer slowly. Add more water as needed.
Sweeten with honey.
BUCKWHEAT PANCAKES
1 ½ cups soy, rice or almond milk
2 tbsp. unsweetened applesauce
2 eggs (with or without yolks)
3 tbsp. honey or maple syrup
1 cup buckwheat flour
1 tsp. non-aluminum baking powder
½ tsp. sea salt
maple syrup
Combine milk, eggs, applesauce, and honey. Beat well.
Mix in the dry ingredients. Stir until blended (don't over-mix).
Heat a griddle over medium heat. Wipe the pan with some butter or olive oil. Pour 1 ladle-full of batter onto griddle and cook until bubbles form on top, then flip over and cook other side.
Serve with maple syrup.
Makes 6 pancakes.
WHEAT-FREE WAFFLES
3/4 cup water
4 tsp. canola oil, applesauce, or butter
1/2 cup amaranth flour
1/4 cup brown rice flour
1/4 cup glutinous rice flour
1/3 cup arrowroot powder
4 tsp. baking powder
1/4 tsp. salt
1/4 cup sugar
chopped nuts (optional)
Preheat waffle iron.
Mix dry ingredients in a large bowl.
In a separate bowl, mix wet ingredients.
Fold wet ingredients into dry, stirring minimally.
Using a ladle, pour ladle-full of mix into hot waffle iron and close cover. Ready when steam ceases to come out of sides.
Serve hot with maple syrup or applesauce and top with nuts, and/or fresh fruit.
