The Fantastic Mr. Feedbag

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

Posts Tagged ‘breakfast

Gluten Free Banana Walnut Pancakes

with 4 comments

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!

with 5 comments

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

with 4 comments

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.

Share Share

Rice Cooker Quinoa

with 2 comments


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.


Share Share

Slow Cooker Steel Cut Oatmeal

with 18 comments

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.

Share Share

Carrot Cake Cupcakes with Cream Cheese Frosting

with 2 comments


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.

Share Share

Baked Apple Crumble

with 2 comments

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.

Share Share

Written by Patrice Helmar

January 30, 2011 at 2:09 pm

Steve’s Morning Glory Granola

with 6 comments

The most beautiful granola, ever.

This year for Christmas my friend Steve gave me homemade granola. I savored the granola each morning for breakfast with a little yogurt, honey, and some fresh fruit. Honestly, it was one of my favorite gifts this year, from one of my favorite people in Juneau. When my stash of Steve’s granola ran out I set upon making my own healthy blend without refined sugar and only a little oil. Many of the granolas available on the market are full of fat and sugar and are ridiculously priced. Organic rolled oats are cheap when bought in bulk, puffed rice is affordable, and dried fruit is easy enough to find.

Do yourself a favor and make this delicious cereal the way you want it. I didn’t find puffed rice in town until after I’d made my first batch. I’ll probably add a cup of puffed rice to my next granola attempt. If you’re having a hard time finding it in Juneau, check out the Foodland hippie aisle: look on the bottom row of the cereal section.

Feel free to add your favorite ingredients, use brown sugar instead of honey, throw in a little dried coconut, your favorite nuts, and mix the dried fruit up a bit. I made my version of the cereal based on my tastes and it was great, for me. I’ll admit that my granola wasn’t as good as Steve’s special blend. My version does have a depth and a spice of its own, much to the credit of chopped almonds and an addition of dutch cocoa powder.

– 4 cups of rolled oats
– 1/2 cup of chopped almonds
– 1/2 cup of dried apricots
– 1/2 cup of raisins
– 1/2 cup of honey
– 1/2 cup of applesauce
– 1 Tbs canola oil
– 1 Tbs cinammon
– 1 Tbs dutch cococa powder
– 1 tsp each of allspice, nutmeg, clove
– 1 tsp vanilla extract

– Preheat the oven to 350
– Mix the oats and chopped almonds with spices & dutch cocoa in a large bowl.
– Make sure your honey is warm enough to mix together with your oil.
– Mix oil and honey in a small bowl with a fork.
– Integrate oil & honey mix into the oat mixture.
– Stir with a wooden spoon, until oats and nuts are coated.
– Pour onto a 13 X 18 X 1″ sheet pan or a large Pyrex.
– Bake for 45 minutes, making sure to stir the mixture every 5- 10 minutes.
– After 45 minutes, take granola from the oven to cool.
– Add the dried apricots and raisins. mixing well.
– Keep your amazing granola in an airtight container.

Serving suggestion:
Add 1/4 cup of granola to a 1/2 cup of low-fat plain or Greek yogurt, top with a tiny drizzle of honey, and a chopped banana for a perfect breakfast.

- 1/4 cup is 2 WW points.

Share Share

Easy Granola on Foodista

Strawberry Banana Smoothie

with 3 comments

Banana Strawberry Smoothie

This recipe is really a no-brainer but it’s nice to be reminded how delicious a good smoothie is now and again. I know a lot of folks on cleanses and New Year health regimes. This smoothie is totally your friend if you’re trying to eat healthy and win at life. People can put different protein, vitamin, or supplement powders in their concoctions. I’m a fan of good old fashion plain low-fat organic yogurt, fresh fruit mixed with frozen, and a little water. I’ve still got a little cache of frozen freshly picked huckleberries in my freezer that I might blend on up in one of these dandies.

Thanks to my awesome mom for loaning me her blender! Thanks to the band, Bluegrass 101 for the mason jar! If you’re interested in checking out tunes under the band’s new-ish name, The Great Alaska Bluegrass Band, you can do so here.

1/2 cup of the yogurt of your choice
1/2 cup of water, or any kind of milk (soy, almond, cow, goat, etc.)
1 banana
handful of frozen strawberries

Um, put the ingredients in a blender and blend them.

Share Share

The Alia Breakfast

with 2 comments

Alia Breakfast

I spent the last week down in San Francisco visiting with family and friends. The Bay Area is a ridiculously beautiful place to live and also ridiculously expensive. I stayed with my two favorite girl cousins, one of whom, like me, is temporarily unemployed. Unemployment is a time where the glory of air miles and the promise of a job come the winter months make taking a quick trip out of town possible. My cousin Anya works as a clothing designer for the cutest toddlers in America. When Anya went to work each day, Alia and I came up with a new public transportation adventure to embark on. We started many of our mornings off with this simple, filling, and cheap breakfast. Our fresh fruit came courtesy of the Mission Farmer’s Market, the Asian produce markets lining the Richmond, and the market stalls lining the border of China Town. Ali and I soon discovered to our delight that San Francisco is full of cheap delicious food to be made or bought.

This is a meal that allows for creativity and personal preference. It’s always best to use fruit that’s in season, and in our case the fruit that was most affordable. I think fresh walnuts or almonds would be great as a garnish on this breakfast, but it varies from the bare bones tradition of this cost effective recipe. If you’re trying to impress someone and want to get really fancy, roulade and thinly julienne some mint on this piece!

– 1 large peach
– 1 banana
– 1 orange or 1 apple (or both)
– 1 cup of rolled extra thick oats
– 2 – 4 tablespoons of low-fat plain yogurt (Greek or European yogurt is delicious)
– Cinnamon to taste
– Fresh honey, use sparingly (optional)

– Wash fruit and cut it into similar sized cubes
– Mix fruit with plain yogurt in a small bowl and reserve
– Cook rolled oats using your method of choice (Alia used the old school stove method)
– Spoon 1/3 to 1/2 cup of cooked oats into a bowl
– Top with fruit and yogurt mixture
– Season with cinnamon and/or honey

This makes 2-3 servings with even a little left over fruit for a later day snack.

Happy Eating!

Share Share


Get every new post delivered to your Inbox.

Join 54 other followers