3 Protein Packed Breakfasts that are Great for Travel

Looking for some Protein Packed and Gluten free Breakfast ideas? These 3 Recipes and foods are great for travel! On the go, in the air, or on the road! Oh and simply delicious. 

Looking for some Protein Packed and Gluten free Breakfast ideas? These 3 Recipes and foods are great for travel! On the go, in the air, or on the road! Oh and simply delicious.  www.cottercrunch.comTraveling and fueling right can be tricky. To be honest, I think our minds tell us to either A –> just eat whatever you can find. Or B –> we’re sitting a whole lot so eat less and SUPER clean. But our bodies still need to function –>  pump blood, digest, rebuild, restore, etc. And all that takes energy (good calories).

So maybe we need an option C. The one where we focus on NOURISHMENT, despite the lack of activity or movement. Option C means we eat REAL foods that will FILL us and keep our inner bodies healthy while our outer bodies are flying at 10,000 ft or zooming through the roads. Travel can be physically hard on the body, but that doesn’t mean we need make it HARD to feed it right.  Am I right?

silver dollar pancakes with @flapjacked mix.  Protein Packed and Gluten free and great for travel! On the go, in the air, or on the road! Oh and simply delicious.  www.cottercrunch.com

Being that I just spent 30 hours traveling, and REFUELING a hungry Ironman athlete, I thought I’d share our 3 favorite protein packed and gluten free breakfast/snack foods that are great for travel. Well, they are great for ANYTIME but let’s just stick to one topic today, mmm k?

Looking for some Protein Packed and Gluten free Breakfast ideas? These 3 Recipes and foods are great for travel! On the go, in the air, or on the road! Oh and simply delicious.  www.cottercrunch.com

Silver Dollar Protein Pancakes! I love making these with Flapjacked mix and then freezing them until I’m ready to use them.

Here’s a little trick to making them silver dollar –> use a mason jar lid!

silver dollar  (4 of 1)-2

5.0 from 3 reviews
Silver Dollar Protein Pancakes
 
Prep time
Cook time
Total time
 
Author:
Recipe type: breakfast
Serves: 3
Ingredients
  • Mix 1 cup Flapjack Mix (Or flour/GF mix of choice)
  • 1 cup coconut or almond milk
  • dash of cinnamon
  • 1 egg or 2 egg whites
  • oil or butter for pan
Instructions
  1. Mix your pancake batter flour, cinnamon, and milk together until smooth. Let it sit for 5 minutes then fold in the egg or whipped egg whites. Using egg whites make them a little fluffier.
  2. Heat skillet on medium high and add in a about 1 tbsp oil or butter. Place a few mason jars on the skillet and pour mix into the center. Once it starts to bubble, remove the lid and flip pancakes over. Make sure your lids are greased with a little oil as well. Not much, but a little is needed.
  3. Makes around 7- 10 mini pancakes.
Notes
You can also make bigger pancakes and then just place a mason jar lid in the center (once cooked) to cut and make into smaller silver dollar pancakes. But you will have extra random pieces after.

I store these in a ziplock bag and then bring coconut or peanut butter with us. The perfect fat/protein snack or breakfast!

Another great option for travel are these Paleo Ginger Pear Muffins. I posted the recipe back in December and loved them! The pear naturally sweetens the batter, the ginger can help ease nausea if you get travels tummy, and the grain free granola and almond meal provide extra protein and good fats for breakfast.

Ginger spiced pear muffins (paleo) -- Protein Packed and Grain free! Great for travel! On the go, in the air, or on the road! Oh and simply delicious.  www.cottercrunch.com

Okay, so what if you don’t feel like cooking or baking before you travel? Well then, I’d highly recommend Mikey’s Paleo English Muffins. And I’m not being paid to say that, haha, promise! They muffins are grain free and made with eggs, coconut flour, and almond meal. They are actually soft too! They have 3 flavors; onion, original, and raisin. I toasted a few before I left then stored them in a ziplock bag. They are great to top with nut butter, hummus, yogurt, egg, or avocado! Again, another great gluten free and protein packed snack/muffin. I bought them on Amazon but you can order from their site as well.

mikeys paleo muffins and PB - Protein Packed foods that are great for travel! On the go, in the air, or on the road!  www.cottercrunch.com

Okay, now I getting the itch to travel again and it’s only been a week since we got home.

What’s your go to travel food? Anyone going some place fun for Spring Break?

Do share!

Cheers to Meatless Monday!

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p.s. One more day till St. Patty’s day –> go make these to celebrate!

BLT Egg Casserole {Gluten Free}

How do you make a BLT gluten free? Forget the buns and bake it with egg instead! Super easy and delicious Bacon, Lettuce, and Tomato Egg bake is great for breakfast, lunch, brunch, or dinner.

BLT egg casserole bake - quick healthy gluten free dinner!

So… we’re home from New Zealand. Back to reality. Jet lagged and in need of some serious grocery shopping. Have you ever been too mentally tired to really get the “bulk” of your grocery shopping done? Ahh, guilty! I am.  Hence this recipe. All you need is a few basics ingredients to throw this dish together. And who doesn’t love a good bacon/egg combo?
egg casserole bake - quick healthy gluten free dinner!

 

Want to know another thing I am guilty of? Well, here goes. I’m going to reheat this meal for us daily until we polish it off. Then we will move to gluten free PB &J sandwiches and smoothies. But then I promise to get some REAL grocery shopping done and send the Kiwi to Costco! I think that’s the only thing he missed while in New Zealand… Costco. LOL!

 

BLT egg casserole bake - quick healthy gluten free dinner! www.cottercrunch.com @cottercrunch

But back to this dish. Bacon… Lettuce… Tomato. Wait, how can you bake lettuce? I’ll let you in on a little secret. I frozen some mixed herbs and greens before I left.  Now all you have to do it sauté them a bit with the bacon before adding it the to egg mix. See, told you I was frugal. But it totally works, and you don’t have to waste a thing!

BLT egg casserole bake - quick healthy gluten free dinner! www.cottercrunch.com @cottercrunch

The good news is that FRESH greens works too. I’m sure they are even better, but I like i mentioned before, I just used what I had on hand and/or frozen. Not to shabby eh?

5.0 from 3 reviews
BLT Egg Casserole {Gluten Free}
 
Prep time
Cook time
Total time
 
Author:
Recipe type: casserole/bake
Serves: 4-6
Ingredients
  • 1 cup cooked rice or chopped potato (paleo users can use cauliflower rice or omit)
  • 4 strips GF uncured bacon
  • 4 eggs
  • ⅓ cup cream or non dairy milk
  • 1 /4 cup chopped onion or green onion
  • 1 large tomato, sliced.
  • 1 -2 handful of greens like arugula or spinach
  • ¼ c potato starch or arrowroot
  • ¼ cup shaved parmesan
  • ½ tsp smoked paprika
  • ¼ tsp garlic seasoning
  • dash of black pepper
Instructions
  1. first chop you bacon and sauté with greens and onions until almost all cooked. Do not over cook. Set aside. In another bowl, add in your egg and beat or mix until fluffy. Add in your spices, cream,and starch to the egg mix and beat or mix again.
  2. Combine your potato or rice mix with the bacon and veggies, toss together, then spread on casserole dish. Pour egg mixture over top and layer the tomato slices on top of that along with your parmesan cheese. Sprinkle with any extra spices you desire, such as black pepper.
  3. Bake at 350F for about 22-25 minutes. check at 20 minutes to make sure it's not overcooking.
Notes
Vegetarians can easily use Tempeh or tofu bacon vs the real bacon.

Okay okay, let’s pretend it’s Friday and make this for Brinner! Deal?

What’s the first thing you make when you get home from being out of town?

I’m sure most will say salad, but dang… we just can’t get enough eggs and bacon.

Cheers!

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Sesame Crusted Salmon with a Zesty Ginger-garlic Drizzle {Gluten Free}

A refreshing ginger dressing compliments this Asian Style Salmon! Perfect as we transition into spring! Easy to make, full of omegas, and of course, gluten free! 

Sesame crusted salmon with ginger garlic dressing. A refreshing ginger dressing compliments this Asian Style Salmon! Perfect as we transition into spring! Easy to make, full of omegas, and of course, gluten free!

Happy Foodie Friday! Today we have an amazing recipe from a top chef (and food blogger), who just happens to be a good blog friend of mine. I drool over her creations and adore her cooking style, but more importantly, I just LOVE her! Thank you Cara for sharing your skills with me! Now let’s get cookin!

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Hi there! I’m Cara from Cara’s Healthy Cravings and I am beyond excited and honoured to be guest posting here for Lindsay to share a delicious recipe with you today.

I’m a foodie at heart and by trade and love love love to make and eat all sorts of things. In my past professional life I was an English teacher in South Korea, and through that amazing experience, I learned that teaching was not the career for me. I followed my passion and stomach into the kitchen and went to culinary school for some formal training. Since graduating chef’s school I have worked as a food stylist assistant, recipe developer and now have a full time job as a private chef. I adore my job and most days I can’t believe I actually get paid for what I do (that’s when you know you are doing the right thing!) I feel so blessed to be able to share my love of healthy food with people everyday.

When I am not cooking at work, I love to cook for my husband, who graciously eats whatever I prepare. We are high school sweet hearts, so he has been enjoying my culinary escapades for quite some time now, as true testament of love ;)

5 more things to know me a little better:

  1. My favourite food is sweet potato
  2. I am a lover of wine, dark chocolate and ice cream
  3. I am super passionate about living a healthy lifestyle, nourishing myself with whole foods, exercise and prayer.
  4. I’m a huge fan of Body Pump
  5. The Philippines is one of my favourite places I have traveled

Now that we have been introduced, let’s get on to the good stuff, food!

A refreshing ginger dressing compliments this Asian Style Salmon! Perfect as we transition into spring! Easy to make, full of omegas, and of course, gluten free!

When it comes to cooking I am always drawn to any dish with an Asian flair, whether it’s influenced by Thai, Indian, Japanese, Korean ingredients, I love it all. My passion for Asian cuisine developed strongly when I was living in Korea and traveling across South East Asia, and I still can’t get enough of it. On a frigid winter day, much like what I am currently experiencing in here in Toronto, not much beats a fiery bowl of Korean tofu stew, Mmmmm!

Though I’m not sharing a stew recipe with you today, I believe this salmon is equally delicious. I have cooked this dish several times for work and family and it always gets a thumbs up approval.

Sesame crusted salmon with ginger garlic dressing. A refreshing ginger dressing compliments this Asian Style Salmon! Perfect as we transition into spring! Easy to make, full of omegas, and of course, gluten free!. Paleo friendly

And the bonus? It’s super easy to prepare, so go ahead and impress your family and friends with this one and take all the credit, cause everyone deserves to let their inner chef shine!

5.0 from 1 reviews
Sesame Crusted Salmon with a Zesty Ginger-garlic Drizzle
 
Ingredients
  • Salmon:
  • 3 tbsp. white sesame seeds
  • 3 tbsp. black sesame seeds
  • 4 small sustainably sourced fillets of salmon, each 3.5 ounces
  • 2 tsp. wasabi paste
  • 1 tsp tamari or soy sauce
  • 1 tbsp. oil
  • Ginger-garlic Drizzle:
  • Zest and Juice of one lime
  • 1 tsp grated ginger
  • 1 clove garlic, minced
  • 2 tsp sesame oil
  • pinch of red pepper flakes
  • pinch of salt
  • Optional garnish:
  • green onions, thinly sliced
  • cilantro
  • toasted nori
Instructions
  1. In a small bowl, mix together lime zest, juice, ginger, garlic, sesame oil and red pepper, and salt. Taste and adjust for seasoning, set aside.
  2. Combine white and black sesame seeds and spread evenly on a plate. Set aside.
  3. Mix wasabi paste and tamari together, brush each piece of salmon with thin layer of wasabi mixture. Roll in the sesame seeds to coat evenly.
  4. Heat a large non-stick skillet over medium-high heat. Add oil, and when hot, gently place the pieces of salmon into the pan. Cook salmon for 1 minute. Turn and repeat cooking each of the 3 remaining sides for 1 minute. Lower the heat if the sesame seeds are browning too quickly.
  5. Plate salmon and drizzle with Ginger Lime Vinaigrette. Serve with brown rice and sautéed vegetables.

Dig in and Enjoy!

For more delicious seafood inspiration, take a look at Lindsay’s always enticing recipes.

Do you have a favourite salmon recipe? Is there one cuisine that inspires the majority of your cooking?

Cheers,

Cara from Cara’s Healthy Cravings is a personal chef, recipe developer and lover of delicious food. She loves to share healthy, simple and satisfying recipes that nourish the body.  Believing that life’s too short not to enjoy fabulous food, Cara inspires people to have fun in the kitchen and to love food.
You can connect with her on social media here —> Instagram// Pinterest// Twitter

 

Protein Packed Berry Cheesecake Smoothie

A healthy gluten free berry Cheesecake, does that exist? Well, I found a leap hole. It’s a blended version. A delicious and nutritious smoothie that’s protein packed and full of antioxidants.  I’ll take this cake with a whole lotta goodness!

berry cheesecake smoothie- taste like cake and is super healthy and nutritious! great treat for any time of day!

10 days ago I was about to leave for New Zealand. Bags were packed, I finished teaching my last class at the gym, and the house was clean. Until I looked in the fridge.

Berries, cottage cheese, coconut milk, banana….

berries

Uh oh. These cannot be thrown away or go to waste. Should i throw it all in my freezer (amongst the rest of my food I’m saving?) Oh no, not my precious cultured organic dairy, my antioxidant rich berries, my creamy coconut milk. They might get freezer burn and too icy. You get my dilemma, right?

berry cheesecake smoothie- taste like cake and is super healthy and nutritious! great treat for any time of day!. cottercrunch.com

I needed to do something with them ASAP! Luckily my obsession with all things berry took over and I blended up a protein rich smoothie sans protein powder. Oh my heavens, this was delicious! And yes, it did taste like cheesecake, but I will get to that in a minute.

First, let’s talk about the cottage cheese. We love the organic cultured Nancy’s brand. It’s the only cottage cheese brand that settles well due to the natural fermentation. Consider it the kefir of cottage cheese! It’s tangy. It’s rich. It’s my favorite.

In my opinion, I would consider this smoothie “primal” for sure. The benefits of the cultured organic cottage cheese are amazing i tolerated well. It provides beneficial bacteria for the gut, complete amino acids, and calcium.

And you know what? It adds a nice protein kick to a smoothie. Hence this recipe.

5.0 from 1 reviews
Healthy Berry Cheesecake Protein Smoothie
 
Prep time
Total time
 
Author:
Recipe type: smoothie
Serves: 1
Ingredients
  • 1 cup frozen berries
  • ½ cup organic cottage cheese (or coconut kefir/yogurt for vegans)
  • 1 cup coconut or almond milk
  • dash of cinnamon
  • 2 tbsp coconut flour or almond flour
  • ¼ tsp butter extract
  • ¼ tsp vanilla extract
  • ½ banana
  • (optional add ins -> hemp protein, vanilla whey, honey, etc).
Instructions
  1. first blend up all your fruit and milk. Scoop in cottage cheese or yogurt and blend again. Add in cinnamon and extracts, blend one last time.
  2. Serve up!
Notes
don't have frozen berries? try using a strawberry yogurt or dried fruit instead.

 

Looking to make it vegan or dairy free. no prob! The extracts and extra ingredients help with the real “cake” taste. Plus I gotcha covered with the protein, just add in a scope or two of your favorite pea or hemp protein. Trust me when I say you’ll be hooked. As in, you’re gonna be making this recipe all Spring! Plus it’s just pretty to look at, right?

berry cheesecake smoothie- taste like cake and is super healthy and nutritious! great treat for any time of day!. cottercrunch.com

Okay okay, enough dairy talk, go make this! And while you are it, go buy yourself some butter extract, it does wonders!

Cheers!

berry cheesecake smoothie to go

5 days and counting until Ironman New Zealand, so stay tuned!

In the meantime, I’m enjoying all the downtime, the picture taking, and the delicious local food and wine. It truly is our home away from home.

What’s your favorite smoothie combo sans protein powder?

Happy Meatless Monday!

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Bacon Gouda Chive Dip with Secret SUPERFOOD Ingredient!

Bacon and cheese. Who doesn’t love that combo? This bacon and smoked Gouda dip with chives comes together in no time and is the perfect for an appetizer or snack! But there’s a secret superfood ingredient you might want to add. So keep reading!

Bacon and cheese. Who doesn't love that combo? This bacon and smoked Gouda dip with chives comes together in no time and is the perfect for an appetizer or snack! But there's a secret superfood ingredient you might want to add

This recipe is totally opposite of Monday’s vegan post, but hey, we are lovers all food (gluten free), including Bacon and cheese. So my fellow bacon lovers, wipe that drool. But first, write down this recipe. Okay, really though, I need to explain a few things before you do.

Bacon and cheese. Who doesn't love that combo? This bacon and smoked Gouda dip with chives comes together in no time and is the perfect for an appetizer or snack! But there's a secret superfood ingredient you might want to add. www.cottercrunch.com

Heavenly Bacon and Gouda dip! Plus a secret superfood ingredient you'll want to check out. the perfect for an appetizer or gluten free snack! www.cottercrunch. com.

You see, this recipe is tasty and all, but it has purpose, just like all my recipes. The (optional) superfood secret in this recipe is not popular in our current American diet, but boy it should be! It’s the most potent superfood out there and EXTREMELY good for endurance athletes or those fighting adrenal fatigue. Which is why I brought some with me to New Zealand for the kiwi. He has Ironman New Zealand in 10 days; therefore we are making sure his nutrients and adrenals are IN CHECK!

Hence this….

epic bars

Thanks to Epic Bar for supplying the goods!

Okay don’t run off yet, hear me out.

So what makes liver so AMAZING (nutrition wise)? Well, it contains more nutrients, gram for gram, than any other food source out there.

List below -> Source

  • An excellent source of high-quality protein. 
  • Nature’s most concentrated source of vitamin A
  • All the B vitamins in abundance, particularly vitamin B12
  • One of our best sources of folic acid
  • A highly usable form of iron
  • Trace elements such as copper, zinc and chromium; liver is our best source of copper
  • An unidentified anti-fatigue factor
  • CoQ10, a nutrient that is especially important for cardio-vascular function
  •  A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.

Bacon and cheese. Who doesn't love that combo? This bacon and smoked Gouda dip with chives comes together in no time and is the perfect for an appetizer or snack! But there's a secret superfood ingredient you might want to add

Have i convinced you yet? Well, even if you don’t add dried beef liver to this recipe, you can still eat in and enjoy as is. The nitrate free bacon is from whole foods and the smoked gouda is actually raw cheese from our local farmers market. We love our local dairy farmer and the benefits of raw cheese. Raw milk/cheese is definitely easier to digest for those who are lactose intolerant. But I highly recommend getting to know your local dairy farmer and visiting their farm to see how clean it is, etc. Most of the time the farms are IMMACULATE and super safe for raw dairy.

Now that you have cheese on the brain, here’s the recipe!

5.0 from 2 reviews
Bacon Cheese and Chive Dip (gluten free)
 
Prep time
Cook time
Total time
 
Bacon and cheese. Who doesn't love that combo? This bacon and smoked Gouda dip with chives comes together in no time and is the perfect for an appetizer or snack! But there's a secret superfood ingredient you might want to add.
Author:
Recipe type: dip
Serves: 3
Ingredients
  • ¼ cup avocado or cold pressed olive oil
  • 3oz smoked gouda
  • ⅔ cup crumbled feta or parmesan
  • 2 tbsp shredded carrot (optional) I used a carrot relish
  • ½ tsp chili pepper
  • dash of paprika
  • ¼ tsp garlic (minced)
  • dash of sea salt and black pepper
  • 1 tsp honey mustard
  • 1-2 tbsp chopped chives
  • 1 tbsp spicy beef jerky, or dried liver bars (chopped) --> OPTIONAL. we love EPIC bars for this.
  • 1 oz (about 45 grams) nitrate free bacon
Instructions
  1. First chop all your ingredients. Set aside. Soften your cheese or make sure it is at room temp for easy blending. Cook your bacon (or use bacon bits) and save a little of the bacon grease. Once cooked, chop both bacon and cheese into smaller pieces.
  2. Place cheese and chopped meats in a food processor and then slowly add in your oil while mixing. Once blended, add in your chive, seasonings, mustard, and vegetables (if using). Blend again.
  3. If you want your dip more smooth, add in a tbsp or so of cheese. If you like it more chunky (like above), omit extra cheese.
  4. Garnish with extra chive.
Notes
Tip --> save your bacon grease! it's great for cooking or sautéing vegetables for another dish. keep it covered in fridge for when you are ready to cook.

Alright ya’ll, time to get back in the kitchen, the Kiwi Kitchen that is.

Have you ever tried raw cheese? what about liver?

Come on fess up! it’s good for you!

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Curried Red Lentil and Potato Lettuce Wraps {Vegan/GF}

How about a delicious and nutritious Meatless Monday dish to start off the week? Well, today you are in luck! Emily form Zen and Spice is here to share an amazing Lentil Wrap dish that’s not only gluten free, but vegan too. Oh and looks amazing!

Red Lentil Potato Curry Wraps - a tasty, healthy dish that's not only gluten free, but vegan too. Packed full of fiber and spice!

Hi readers of Cotter Crunch! My name is Emily, and I am a Registered Dietitian Nutritionist and healthy living blogger over at Zen & Spice. I’m a food lover and nutrition enthusiast who has a fascination for cooking, gardening, practicing yoga and embracing the mind body connection. On my blog you’ll find healthy recipes, motivation strategies, meditation tips, and things that make me happy. I live in Dallas, Texas with my boyfriend, Nick, and our five-month-old schnoodle puppy.

emilyhein poc

I have been a huge fan of Lindsay’s blog for a long time now! I love her fitness tips– always inspires me to get back in the gym or to try new workouts. Her gluten free recipes are fantastic and I do recommend my celiac patients to visit her site! I am happy to be here today sharing a recipe and getting to know Lindsay’s readers!

One of my major goals for 2015 is to eat more holistically & mindfully. To me, this means making more meals meatless (to save money and help out the environment), and more meals gluten free (having IBS makes digesting gluten difficult). Beans & lentils are cheap, fiber rich, and easy to make! I’ve been on a mission to learn how to cook beans and lentils and make them taste amazing. Today’s recipe is definitely tasty.

Red Lentil Potato Curry Wraps - a tasty, healthy dish that's not only gluten free, but vegan too. Packed full of fiber and spice!

While developing this recipe for Cotter Crunch, I had a couple different ideas for the lettuce wrap filling. I knew I wanted to use red lentils but wasn’t sure what else to combine with. Well, funny story. We recently adopted a little schnoodle puppy (he’s five months old now) and I wanted to take him to the dog park for the first time (what does this have to do with lettuce wraps? hang tight!).

I knew there was a dog park down the street by our apartment, but wasn’t sure how far down the street it was. So, I had the bright idea of walking there to “get some steps in”. Long story short, it ended up being a 3 1/2 mile walk and it wasn’t until we were half way there I realized this. It was too late to turn around so I just kept going. Don’t worry, I held the little guy the whole time or else he probably wouldn’t have made it to the dog park.

Anyway, after a SEVEN mile round trip (I contemplated calling a taxi for a ride back but thought I’d look like an idiot dropping me off right down the street), we finally made it back to the apartment and I was FAMISHED. That was the night I was taste testing this lentil recipe and I thought, lentils and lettuce are not going to hold me over right now. So I added a bunch of diced potatoes and carrots to bulk it up. For some reason walking seven miles prompted me to season with curry and the apartment smelled so heavenly. I’ll just say I ate my fill of these lettuce wraps and was quite satisfied! Then I took a bath and went straight to bed.

Red Lentil Potato Curry Wraps - a tasty, healthy dish that's not only gluten free, but vegan too. Packed full of fiber and spice!

This was one of the first recipes where I’ve used my curry seasoning. I’m looking forward to exploring other ways to use it! If you have a good curry recipe, leave a link to it in a comment!

Here’s the recipe:

4.5 from 2 reviews
Curried Red Lentil & Potato Lettuce Wraps {Vegan/GF}
 
Prep time
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • Serves 2
  • ½ cup red lentils, rinsed
  • 1 Tbsp olive oil
  • 2 tsp minced garlic
  • ½ Tbsp curry seasoning
  • 2-3 Yukon gold potatoes, diced
  • 1 cup shredded carrot
  • 2 cups vegetable stock
  • salt and pepper, to taste
  • butter lettuce pieces, washed and patted dry
  • lime wedges
Instructions
  1. Wash the lentils. Place them in a sieve and rinse thoroughly.
  2. Heat the olive oil oil in a large saucepan. Place it over medium heat and let the oil completely heat up.
  3. Add the garlic and cook for about a minute.
  4. Add the curry powder, potatoes, and carrots. Cook for about 5 minutes.
  5. Stir in the lentils, broth, salt and pepper.
  6. Bring the mixture to a boil, then reduce to a simmer for 20 minutes, stirring occasionally.
  7. When finished, serve on butter lettuce pieces with a squirt of fresh lime juice.

Thanks for letting me guest post, Lindsay! I’m looking forward to meeting your readers!

What’s your favorite vegan gluten free dish? 

Connect with me on social media!

Emily!

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Sweet Scallops and “Fried” Veggie Quinoa {gluten free}

A sweet and savory twist on your regular old stir fry! Yep, coconut butter “fried” quinoa with veggies and scallops. Trust me, it’s delicious, gluten free, and nutritious!

A sweet and savory twist on your regular old stir fry! Yep, coconut butter "fried" quinoa with veggies and scallops. Trust me, it's delicious, gluten free, and nutritious! www.cottercrunch.com

Ahh Friday, you are here! Actually, I’m on a plane right now celebrating! On my way to meet up with the Kiwi in New Zealand. I can’t wait to see him and show you all this amazing beautiful country!

IMG_1113 copy2

But first, let’s wrap the week up with another quinoa recipe and another confession

Confession, the Kiwi has actually been training for Ironman in New Zealand for almost a month now. And confession, I hogged all the sizzlefish scallops while he was gone. Oops!

Seriously, scallops are the easiest thing to make for one person. And so is a stir fry! Which is why i made this meal about 3x already. But this recipe has a little twist to it, stay with me here.

A sweet and savory twist on your regular old stir fry! Yep, coconut butter "fried" quinoa with veggies and scallops. Trust me, it's delicious, gluten free, and nutritious! www.cottercrunch.com

Sweet scallops and “fried” quinoa, kinda like fried rice style. Yes, instead of sesame or soy sauce I use coconut butter and tamari.

And I bet you are wondering.. Um, why the change in oils? Well, for one, coconut butter has less oxidation that sesame oil when used at high heat. That’s good news for your body! Same goes with avocado oil versus olive oil.

And two, I didn’t have any more sesame oil and soy sauce has wheat. Let’s not forget that this is pretty dang tasty…. that would be my third point.

Okay okay, enough jibber jabber, let me get you this recipe. It’s a must make for ANY week night or weekend.

4.8 from 6 reviews
Sweet Scallops and "Fried" Veggie Quinoa {gluten free}
 
Author:
Recipe type: main
Ingredients
  • • 1 cup un cooked quinoa (or about 2½ cups cooked quinoa)
  • • 1 ½ cups vegetable stock
  • • 1 ½ cup frozen peas and carrot mix (or about ⅔ cup each)
  • • 1 garlic cloves, minced
  • • 1 tablespoon avocado (for quinoa)
  • • 1 large egg or 2 small eggs
  • • 1 tbsp tamari sauce
  • • ½ tbsp coconut oil or coconut butter (I used sweet spreads maple coconut butter for sweetness in place of a sesame oil)
  • • 2 tbsp chopped nuts or seeds
  • • Optional ½ cup onion, chopped
  • • 6-8 large scallops (we use Sizzlefish)
  • • 3 tbsp chives or scallions
  • • Butter or avocado oil for cooking scallops
  • • Sea salt
Instructions
  1. First, make sure to soak or rinse off the starch from your quinoa. Then cook in broth according to instructions. I usually add in a dash of salt and 1 tbsp avocado or olive oil, bring to a boil, them simmer until fluffy (about 20 minutes or less).
  2. While the quinoa is cooking, sauté your scallops in 1 tbsp butter (good for higher heat) or other oil of choice, and your chives. Add in a tsp of tamari or balsamic vinegar to give it a nice brown glaze. Sautee on medium high for about 6 minutes or until scallops are almost opaque.
  3. Once the quinoa is cooked, fluff it then move it into a larger pan or wok. Add in your eggs, garlic, tamari sauce, onion, coconut butter, and veggies, and stir-fry it until eggs and veggies are cooked and scrambled. Add in your scallops and the sauce from the scallops the last few minutes. Or feel free to keep them separate and serve on top of each other.
  4. Dish up and top with seeds and more sauce if desired. Feel free to garnish with fresh ginger as well. It goes nicely!
  5. Serves around 3

Well, folks, put in a fork in me, I’m done! I’ll be back next week with more good eatin’ plus a few guest posts.

A sweet and savory twist on your regular old stir fry! Yep, coconut butter "fried" quinoa with veggies and scallops. Trust me, it's delicious, gluten free, and nutritious! www.cottercrunch.com

I hope you all stay with me these next few weeks! I’ll try to post pictures of New Zealand and all the good food and scenery on instagram and facebook. This could also be the Kiwi’s last Ironman as a Professional, so we are going to try to soak it all up!

What’s your favorite type of stir fry? Any new ones I should try?

Cheers Friends!

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Gluten Free Breakfast Power Bowls to POWER Your Day

Real energy from real food! These gluten free breakfast power bowls are made with soaked quinoa and chia seed. The proper preparation for these antioxidant rich bowls can help POWER you through the day! Oh and they are SUPER delicious. 

Real energy from real food! These gluten free breakfast power bowls are made with soaked quinoa and chia seed. The proper preparation for these antioxidant rich bowls can help POWER you through the day! Oh and they are SUPER delicious.  www.cottercrunch.com #powerbowls

So let’s talk about breakfast here for a minute. I must confess, my breakfasts have been grab and go, unless it’s the weekend. And when I say grab and go, I mean a banana and nut butter. The kiwi will do the same before an early morning swim. But here’s the thing, I fully BELIEVE in a second REAL breakfast. The first one doesn’t really count, does it? It’s just breakSNACK? haha.

This is where my POWER bowl obsession comes in. It’s great for post workout, late breakfast, or for when you actually have time to eat a real breakfast first thing.

powerbowls2 copy

The trick is to make this bowl the night before, here’s why.

  • You want to soak the quinoa and the chia seed –> helps break down the phytic acid (in seeds and grains) so you can digest it better and absorb nutrients.
  • Adding a bit of vanilla extra, honey, and coconut milk to the chia and quinoa will give it more sweet flavor without the extra sugar.
  • Adding some acidic medium water/juice like dash of lemon juice or juice from the fruit will continue to help break down the phytates (think of phytates as anti-nutrients)
  • Texture! Soaking it will give you more of a porridge/pudding like bowl. Which is of course fun to eat!
  • Fiber, another reason why i eat this post workout (not before) or on a regular non workout day when I can eat a hearty bowl for breakfast first thing. It keeps you full along with the healthy fats.
  • Overnight oats are popular, but why not switch out the oats for quinoa ever so often. They are a “pseudo” grain and have more complete amino acid break down.

Is that enough reason for you? So yes, let’s POWER through the rest of this post and jump to the recipe, shall we?

5.0 from 3 reviews
Gluten Free Breakfast Power Bowls
 
Prep time
Total time
 
Author:
Recipe type: breakfast
Serves: 1-2
Ingredients
  • ⅔ cup cooked quinoa
  • 2 -3 tbsp chia
  • 6-8oz coconut or almond milk
  • 3 tbsp slivered almonds
  • 1 tbsp cocoa nibs or dark chocolate chips
  • blueberries
  • bananas
  • 1 tbsp honey
  • dash or lemon juice
  • ¼ tsp vanilla extract
  • Optional add in – 1 tbsp melted nut butter or coconut butter of choice.
Instructions
  1. Combine your chia seed and quinoa side by side in a serving bowl. Drizzle your honey and nut butter on top and then cover with milk and extract. Might be less than cup at first, but at least 6 oz. Mix or keep them separate. Either way it will come out great, just different textures. Add a dash of the lemon juice then top your bowl with your nuts, cocoa, and blue berries. Save the sliced banana until the morning. Store in fridge for at least 4-5 hrs. Once ready to eat, drizzle more milk or honey on top, if desired.

Real energy from real food! These gluten free breakfast power bowls are made with soaked quinoa and chia seed. The proper preparation for these antioxidant rich bowls can help POWER you through the day! Oh and they are SUPER delicious.  www.cottercrunch.com

Well folks, that’s all I have for now. I’ve got to run and pack for New Zealand! Did I tell you that I was leaving this week? Hence the need to power through this week. Gah, can’t wait!

Do you have a favorite breakfast bowl? Do share! I love more ideas!

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Refuel with Real Food! Nutty Chocolate Mesquite Cookies {Dairy Free Option}

What’s the best thing to eat post workout? Gosh, now there’s a question I get almost every day. It’s also an answer that is so individualized, you know?

Depends on the work out, the nutrient needs, their food allergies or sensitivities, and so on and so on. But if I could sum up my answer in three words, I would say eat real food.

gluten free and dairy free chocolate mesquite cookies! Great for a post workout snack or breakfast on the goal! Nutrient dense and full of sweetsmokey flavor! cottercrunch.com @cottercrunch

That means refuel with food that brings real nourishment from real ingredients; a good balance of carbs real sugar, a little bit protein, and preferably some minerals to replenish the adrenals.

Which is why I love making post workout cookies. You can tailor them to your own needs. I make these a lot for my husband when he’s training for any endurance sport. Right now he’s tackling another ironman. The post workout window to refuel is crucial.

gluten free and dairy free chocolate mesquite cookies! Great for a post workout snack or breakfast on the goal! Nutrient dense and full of sweetsmokey flavor! cottercrunch.com @cottercrunch

So what’s so special about these cookies? What makes them great for after a long ride a hard workout? It’s the ingredients; simple but nutrient dense. Let me explain.

  • Gluten free rice flour — gluten free carbs to replenish glycogen storage
  • Dairy free chocolate chips or cocoa nibs — made from cocoa liquor (non alcoholic) and cane sugar (natural sugars).
  • Potato flour — resistant starch
  • Coconut butter/oil — healthy MCT fats for energy
  • Mesquite powder — the super food plant powder that is packed with mineral such as calcium, iron, lysine, manganese, zinc, and potassium. It’s also high in protein, low on the glycemic index, and digests relatively slowly which is great for regulating blood sugar.

gluten free and dairy free chocolate mesquite cookies! Great for a post workout snack or breakfast on the goal! Nutrient dense and full of sweetsmokey flavor! cottercrunch.com @cottercrunch

But I also love mesquite flavor combined with chocolate because it gives it an salty smoked flavor. And I don’t know about you, but after a workout or long run, I want salt and sweet. The best of both worlds, yes?

5.0 from 3 reviews
Gluten and dairy Free Nutty Chocolate Mesquite Cookies
 
Prep time
Cook time
Total time
 
Author:
Serves: 12-14
Ingredients
  • Ingredients:
  • 1 ¼ cup rice or GF oat flour
  • 1-2 tbsp potato flour
  • ¼ cup coconut sugar (or cane sugar)
  • 1 tbsp cocoa powder
  • 1 tbsp coconut oil or butter (I melted brownie sweet spreads coconut butter)
  • 1 egg
  • 2 tbsp mesquite powder
  • ¼ tsp Caramel extract (optional)
  • ½ tsp vanilla extract
  • ½ cup coconut or almond milk
  • 1-2 tbsp chopped salted or roasted nuts
  • ¼ cup enjoy life dairy free chocolate chips (you can use regular chocolate chips too)
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • Optional add ins : shredded coconut, cocoa powder, dried fruit.
Instructions
  1. Directions:
  2. Preheat oven to 350F. Next, heat your milk for 90 seconds (I learned this trick from Biju the chef), melt in your coconut oil and mix together. In another bowl, combine your dry ingredients. Whisk in your milk and egg then fold in your chocolate chips. Mix and then let the dough cool off in the freezer or fridge for about 20 minutes. Once cooled, roll into balls and place on greased cookie sheet. Sprinkle more sugar and nuts on top if you like. Bake for about 15 minutes.
  3. Let the cookies cool. Makes around a dozen or so.

gluten free and dairy free chocolate mesquite cookies! Great for a post workout snack or breakfast on the goal! Nutrient dense and full of sweetsmokey flavor! cottercrunch.com @cottercrunch

Okay Okay, so you might be wondering…. Uh, can’t I just eat these cookies anytime?

You sure can! They are a great snack for kids or for breakfast on the go. Multi-purpose baking here folks!

So tell me, what’s your favorite post workout snack?

Do you use mesquite powder at all? You should… just sayin.

Cheers,

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Learn more about living gluten free! Visit http://udisglutenfree.com/community

This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.

Feel free to comment below or on my site comment box! Thanks for reading.

Spicy Surf and Turf Caesar Salad Recipe Plus Health Benefits of Cooking with Curry During Winter

This curry spiced surf and turf caesar salad is a healthy dish great for spicing up your salads while keeping your immune system strong! Easy to make and my version is gluten free of course! 

This curry spiced surf and turf caesar salad is a healthy dish great for spicin' up your salads while keeping your immune system strong! Easy to make and my version is gluten free of course!

I will confess. The kiwi and I are not romantic. In fact, we’re quite boring. But hey, that’s us, right? We spend a lot of date nights in because

  • A- I like to cook, it’s my therapy and my excuse to have wine. Ahem… guilty.
  • B – The Kiwi has a lot of long rides and runs during the weekend, so I try to make meals that will be quick but nutrient dense.

One of my favorite meals to make on a cold weekend night is this Spicy Caesar, but let me tell you why it’s good during cold months.

This curry spiced surf and turf caesar salad is a healthy dish great for spicin' up your salads while keeping your immune system strong! Easy to make and my version is gluten free of course!

For one, the Steak and Shrimp are great sources of Iron and Amino acids, we need that for muscle regeneration.

But the Curry, oh yes, it’s magical! Curry powder is actually a mixture of several spices –> turmeric, fenugreek, curry leaves and even coriander. Curry has many health benefits, but the one benefits that I really APPRECIATE during the colder months is it’s effect it has on joint care and blood circulation in the body!  If regularly consumed, it can help reduce stiffness that often occurs in the joints and muscles during winter. And if you’ve ever trained for a marathon or triathlon or anything for that matter during the winter months, then you’ll definitely know that feeling. Am I right?

So, a little curry every day is a great way to spice up dishes and loosen up those joints. Yep, we’re curry obsessed.

This curry spiced surf and turf caesar salad is a healthy dish great for spicin' up your salads while keeping your immune system strong! Easy to make and my version is gluten free of course!

Okay okay, enough nutrition talk, let’s get to the recipe. Oh my goodness is sooooo good and so easy!

5.0 from 5 reviews
Spicy Surf and Turf Caesar Salad Recipe (gluten free)
 
Prep time
Cook time
Total time
 
Author:
Serves: 2-3
Ingredients
  • 6-8 oz steak fillet (or two 4 ounce fillet)
  • 10-12 medium shrimp
  • ½ cup olive oil
  • lime juice
  • ¼ tsp each black pepper and sea salt
  • 1-2 tbsp balsamic vinegar
  • ½ tsp garlic powder or minced
  • 1 bag of iceberg lettuce
  • hard shredded parmesan
  • 1-2 tsp curry powder
  • 1 cup black rice
  • Caesar dressing of choice
Instructions
  1. First prepare your rice. This is optional but it gives a nice crunch to the salad. I make the black rice ahead of time and use a vegetable broth with a pinch or two of chili pepper when steaming/boiling. Black rice usually takes about 30 minutes or so in rice cooker.
  2. While rice is cooking, prepare your proteins. In a small bowl, combine your oil and your seasoning. Mix together. Then coat the steaks and the shrimp in the marinade with the curry and balsamic vinegar. Place steaks in the over at 400F for 20-25 minutes. The last 15 minutes or so, add your shrimp. Broil the last minute. If the steaks are extra thick, they might need longer time.
  3. Once everything this cooked, combine a little bit of rice with the steak/shrimp and toss together with more curry and black pepper if you'd like. Place on a bed of lettuce, sprinkle with parmesan, lime juice, and drizzle with your dressing. It's delish!
Notes
to make dairy free and paleo, omit the cheese. I also like using this paleo recipe for the dressing http://www.primalpalate.com/paleo-recipe/caesar-dressing/

And if you actually use chop sticks to eat the salad, you get bonus points because it’s hard and takes a lot of patience when you are hungry. Just sayin…

surf and turf ceasar curry salad ! Creamy and spicy and perfect quick dinner or date night in! Gluten free too!

What’s your favorite way to use curry? I’d love more ideas, always!

Happy weekend, happy training, happy EATING!

And stay warm.

Cheers,

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p.s. I have another FAB gadget giveaway this weekend. And the Healthy Bites/Lovegrown giveaway ends Monday. WHOA! Go enter!