Tag Archives: clean breakfasts

Preparing for the Storm

Posted by KyAuthorProfessorJBowling499B in a spiritual life, appalachian life, faith over fear, farm living, homesteading, Kentucky memories, ky author, my special days, Spiritual life and tagged with , , , , , , , , , , , , , , , , , , , , ,

Good morning from the mountains of Kentucky. As I writing we are awaiting and preparing for the biggest winter storm for Kentucky this season. Meteorologists are calling it a crippling storm of rain, snow, ice, and freezing temperatures. In the natural we began preparing, we made a quick run to the store to pickup a few things, filled our gasoline jugs with gas for the generators to be ready if needed, picked up extra feed and straw for the animals, and made sure our water reserve tanks were full. I spent yesterday baking extra bread in case we lose electricity. I think we are as prepared as we can be. Now comes the wait.

Radar this morning. Screenshot credited to Kentucky Weather Center.

With that being said, I awoke this morning, looked out the window to see if the expected storm had arrived. The land was and is very still and quiet other than the stirring of our chickens, and a couple crows calling. It’s almost eerie quiet as the winds have made their presence known for the past couple of days and have totally ceased this morning. The roads are very still with no traffic moving at all. It feels like the world has stopped in expectation for the storm that is predicted to hit our little community this morning.

With that thought, I began to think about our spiritual preparation. The word tells us that Jesus is returning to take those who have prepared through accepting Him as their savior, and are ready to go home to be with Him for eternity. But yet, many are not preparing for His returning as they are preparing for this winter storm. This leaves me to ponder and reflect on my own efforts. Am I doing enough? Am I preparing daily for His returning? Have we heard of His returning so often that we are taking it nonchalantly? Am I spreading the word enough about His returning? These and other questions and thoughts stirred my mind.

As the new year is still fresh and new, instead of making resolutions that are often not kept, or insignificant, I feel compelled to take the time to ensure daily preparations for His returning. To spread the word to others about this glorious day just as the meteorologists hype the public up about the physical storm that awaits us. They are blasting the news on television, the radio, through text messages, and social media. Should we not be doing the same thing? Indeed we should! For His returning will be a glorious day for those who are ready. We, as Christian’s, must help spread the word, He is coming, in effort to help everyone be prepared and ready for His coming!

Matthew 24:27 For as the lightning cometh out of the east, and shineth even unto the west; so shall also the coming of the Son of man be. (KJV)

Matthew 24:36 But of that day and hour knoweth no man, no, not the angels of heaven, but my Father only. (KJV)

Matthew 24:37 But as the days of Noe were, so shall also the coming of the Son of man be. (KJV)

Snow in the mountains!

The snow has begun to fall on the homestead and in within a matter of moments has covered the tops of buildings and sticking to the trees. I am so very thankful today to be prepared both physically and spiritually. Be safe, stay warm, prayers for all during this uncertain weather event, but most of all, prayers that everyone will be ready for His returning. God bless from the mountains of Kentucky. Feel free to like, comment, and or subscribe.

Seeded artisan bread baked yesterday in preparation of the storm. Give Us This Day Our Daily Bread: Homemade Crusty Vegan Bread

Vegan Peanut Butter Chocolate Chip Mookies

Posted by KyAuthorProfessorJBowling499B in appalachian life, clean desserts, clean eating, clean recipes, farm living, holistic living, homesteading, Kentucky memories, Vegan recipes and tagged with , , , , , , , , , ,

Hello, from the mountains of Kentucky! It’s been a busy Saturday of baking and spring cleaning! I’ve been on decluttering journey for a couple of weeks. I’m nearing the homestretch of decluttering. Baking for the week ensures I have fresh bread for breakfast toast, lunch, and for supper. It also ensures I have snacks for the week. I also enjoy sharing with others at work, family, and church. But, the biggest reward is that my bread and snacks for the week are healthy, clean, organic, and not processed!

I have baked what I call mookies for years. You might be wondering what a mookie is. It’s not quite a cookie and it’s not quite a muffin. It’s kind of somewhere in between a cookie and a muffin. It’s a mookie. I am anxious to share this recipe with you. It’s a great snack, a healthy snack, awesome with coffee in the morning or tea in the evenings. Our grandchildren love them too. They’re made with minimal ingredients and takes a total twenty minutes to mix and bake. Let’s get started!

Ingredients:

  • 1 over ripe organic banana
  • 1 cup organic all purpose flour
  • 1 tsp of vanilla
  • 1/4 cup organic pure maple syrup
  • 2 tsp non-caking baking powder
  • 2 tbs organic natural peanut butter
  • 1 tbs organic miniature unsweetened chocolate chips

Preheat oven to 350. Line a cookie sheet with parchment paper. Mash the banana and add syrup and vanilla and mix well. Add flour and baking powder and mix. Fold in peanut butter and mix. Finally food in chocolate chips.

Mookie mix

Drop mixture by tablespoons to the lined cookie sheet. Leave a little space between the mookies. Bake for fifteen minutes. I like to brown mine slightly under the broiler. Allow to cool and enjoy!

Peanut butter chocolate chip mookies

These are great without the peanut butter for more of a banana taste. They’re great with chopped walnuts for a take on banana bread flavor. They’re also great with a bit of cocoa powder for a chocolate mookie. The possibilities are limitless.

They’re airy, light, and delicious.

I hope you and your family enjoy this delicious treat as much as our family does. For now, God bless from the mountains of Kentucky.

Food Prepping for a Busy Week

Posted by KyAuthorProfessorJBowling499B in appalachian life, clean eating, clean recipes, holistic living, Kentucky memories, organic food, plant-based, Vegan recipes and tagged with , , , , , , , , , , , , ,

Good morning from the mountains of Kentucky. It’s a peaceful morning here with a slow drizzle falling softly to the greening earth. Spring is just around the corner and we are seeing glimpses of it daily. The yellow buttercups are in full bloom, spring onions are ready to be enjoyed with meals, and the peepers are alerting everyone of the presence in late evening hours. Daylight is lingering into the evening hours extending the day just a bit longer. In Kentucky we know that these wonderful signs of spring does not mean that winter will not rear it’s head until next winter. On the contrary. We will endure our season winters in upcoming weeks, but they don’t last. So, with that being said, let’s get on with food prepping for the week.

Breakfast:

Being that I follow a plant-based diet, I am preparing a tofu veggie scramble that can be enjoyed with fresh bread as toast, or on a wrap when eating on the go. If you do not follow a plant-based diet (vegan) you can simply use fresh eggs in place of the tofu. You can find my link for tofu scramble at Scrambled Tofu and Spring Daydreams This tofu scramble lasts for days in a covered dish in the refrigerator.

Tofu veggie scramble

Bread:

I posted a link last week for fresh bread. This loaf was enough bread for seven days of delicious eating whether it was for toast, sandwiches, as a bread with a meal, or simply bread and plant butter or with honey. You can find my bread recipe at Give Us This Day Our Daily Bread This bread is easy and delicious and contain only four to five ingredients depending on your preference. I store my bread with wax paper first, then cover the waxed paper with aluminum foil. I am searching for a good BPA bread keeper. If you know of one, feel free to drop a comment!

Fresh baked organic bread.

Taco Soup:

For an easy and convenient supper this week, I am preparing plant-based taco soup. Again, if you do not follow a vegan diet, you may substitute my recipe for chili with meat. I chose taco soup this week because of its versatility, and it mimics a good chili soup. I can have soup one night, or two, and have taco salads another night, or two, or burritos. Taco soup can become multiple dishes. As soup, I enjoy it with a plant-based grilled cheese, or with homemade bread, or even with some of my daughters homemade sour dough crackers! It stores in the fridge easy, travels to work well, and lasts for days covered in the fridge. If I have leftover soup, I use my small canner and can a jar or freeze a bag for a later time. You can find my plant-based taco soup recipe at Three Bean Plant Based Taco Soup

Plant-based taco soup

Rice as a Side:

Rice is so versatile that it can be included with breakfast, as a side, or even added to the taco soup or taco salad. I use the insta pot to make a batch of brown rice for the week. I add the measurement according to the bag, except I prepare my rice in vegetable stock. I add chop a half an onion fine, add chopped peppers of choice, and add a heaping spoon of salsa. I add a teaspoon of each of the following; garlic, pink salt, black pepper, white pepper, and paprika. I add a half teaspoon of cumin, cayenne and turmeric. Cover and pressure for ten minutes. I allow my rice to sit in the pot until the steak self-releases as this helps ensure a good texture. Fluff the rice and store in a coveted bowl in the fridge.

Snacks:

Snacks are easy to prep. Today I will be prepare vegan protein balls. The protein balls are sweet, delicious, travel well with me to work, and make a light late evening snack. You can find the recipe at the following link Vegan Chocolate Chip Coconut Protein Bites I am planning on baking zucchini bread this weekend as well. It’s a great choice as it allows me to have a second option for breakfast as well. You can fine one of my zucchini bread recipes at the following link Clean Apple Zucchini Bread

Protein balls

I have found that prepping for the week alleviates stress of trying to figure out what to eat, makes mornings much smoother when packing lunch for work, and allows me to have more time in the evenings as supper is basically prepared. But one of the greatest benefits of prepping for the week is it eliminates eating out, it ensures that I am eating healthy, and saves money on our food budget. It’s a win win situation that when carefully done can make a huge difference in your week. I also enjoy our daughter in-laws baked goods. You can access her shop and order on the following link https://bakesy.shop/b/batch-baked-goods

I hope you enjoy the recipes that are linked the post. Feel free to subscribe and share with friends and family. Also, comments are welcomed. God bless from the mountains of Kentucky! I am off to retrieve some spring onions to add to our supper.

Give Us This Day Our Daily Bread: Homemade Crusty Vegan Bread

Posted by KyAuthorProfessorJBowling499B in Vegan recipes and tagged with , , , , , , , , , , , , , , , , , , ,
Seeded artisan bread

Good morning from the mountains of Kentucky. It’s official! We are 22 days away from spring 2024. I am eager to say that I am very happy about that! When the butter cups are blooming, daylight lasts a little longer, and the birds are singing early in the morning, I begin to have spring fever. I am ready to sow seeds, plant crops, and enjoy the sunshine on my face. I am eager to share a new bread recipe with you that is clean, easy, and tastes delicious. But first, I would like to ask if you have ever looked at the list of ingredients on bread you buy from the grocery store? The ingredients are numerous and many that I can’t pronounce or have to search the internet to determine what they are. This is scary to say the least. Even most of the breads that are labeled as organic contains a long list of ingredients. The recipe that I am sharing today has basically five organic ingredients, of which one is water. Are you ready to take control of what you put inside your body? Let’s get started!

Ingredients:

  • 3 1/2 cups of organic, unbleached all-purpose flour (I like King Arthur’s)
  • 1 1/2 cups of warm filtered water 75 degrees
  • 1 1/2 teaspoons of aluminum-free sea salt or pink Himalayan salt
  • 2 teaspoons of organic non-caking yeast
  • 1/4 to 1/2 cup of organic seeds of choice. I used pumpkin, flax, and hemp seeds. (This is optional)

In a large glass mixing bowl mix the dry ingredients and add warm water slowly stirring as you add the water. I like to add the yeast to the warm water to help activate it and then add the water to the mix. I also like to mix by hand, but a stand mixer with a dough hook can be used. Gently fold in the seeds of choice. Once the dough is mixed set the bowl aside in a warm place and cover the bowl with a clean dish cloth. Let rise for two hours.

Freshly folded dough awaiting the oven to heat.

After two hours, turn your dough out onto a floured parchment paper or floured wood cutting board. Fold the dough each way into itself. Shape it into the shape the desired shape that you prefer your bread. Lightly dust a stone pizza stone and place it on the oven rack that you will bake your bread on. Preheat the oven and the pizza stone to 450 degrees. Add about two inches of water to a shallow glass cooking dish and place on the rack beneath the rack you’re going to bake the bread on. This will help your bread have a crispy exterior on top and a soft bottom. Allow your bread to continue to rise while the oven and stone are preheating. When the oven is preheated, score the top of the bread three to four times with a serrated knife. Remove the hot stone and carefully remove the dough and place it on the the hot stone. Bake for 25- 30 minutes, depending on how crusty you like your bread.

Fresh bread just out of the screaming hot oven still on the baking stone.

This bread can be made from wheat flour if desired or oat flour. The seeds are optional and can be exchanged for other seeds, or left out of the recipe. You may bake this bread in a preheated covered cast iron Dutch oven that is lined with parchment paper before adding the dough, or you may divide the dough into two small loaf pans.

Once the bread has baked transfer to a cooling rack and allow to completely cook before cutting. Sharp serrated bread knifes are great to cut the bread. This bread makes great sandwich bread, toast, French toast, as a side to supper dishes, toasted as crusty bread, or buttered as is. The inside is soft and airy and delicious. I love the texture of the baked pumpkin seeds within the bread. The possibilities are vast!

Cooling on the wire rack.

I hope you and your family enjoy this recipe. Every time I bake, I am reminded of one of my favorite components of the Lord’s Prayer.

Matthew 6:11 Give us this day our daily bread. (KJV)

The top is crusty, the bottom soft, and inside is airy. It’s delicious!

We should focus on this day, not days that have past, nor days that haven’t yet arrived. If we keep our focus on, this day, we do not get caught up in the what ifs, from yesterdays, or the what wills, of tomorrows. Keeping our focus on the Lord for this day encourages us to rely on Him more completely.

God bless, from the mountains of Kentucky. I welcome Feel feedback and or questions.

Vegan Tofu-Spinach Scramble and a Good Book!

Posted by KyAuthorProfessorJBowling499B in appalachian life, clean eating, clean recipes, farm living, my special days, organic food, relax with a good book, Vegan recipes and tagged with , , , , , , , , , ,

Tofu-spinach scramble, soy-based meatless sausage, tomatoes, and salsa! Delicious!

I love quiet cool spring mornings at home. I also enjoy preparing and enjoying one of my favorite breakfasts while reading a great summer read. Tofu-spinach scramble with veggies is my new favorite alternative to eggs. Tofu is low sodium, low cholesterol, low carb, and low calorie…but doesn’t lack in taste, if prepared and seasoned correctly. Tofu is also very cost-efficient. I prefer the organic extra firm tofu to the others.

Tofu can be prepared to replace meats, eggs, and many more creative and tasty dishes. I enjoy experimenting with the breakfast options the most, but am excited to see what other new dishes awaits me! I’m anxious to share this tasty and also very healthy low carb vegan dish with you.

Ingredients:

  • Extra firm organic tofu (amount based on serving size)
  • 1 tablespoon of organic olive oil
  • Diced yellow or red onion (varies with taste preference and serving size)
  • Quartered zucchini and yellow summer squash (add as much as you desire based on serving size and taste)
  • Organic baby spinach (add as much as you desire based on serving size)
  • Black pepper
  • Turmeric
  • Paprika
  • Salt or salt substitute
  • Chopped blades of green onions or chives
  • Medium salsa (optional)

Heat olive oil over low heat and add desired amount of onions and add squash and zucchini. Season lightly with each of the above spices.

While onions, squash, and zucchini are being prepared, cut desired size of tofu. Tofu portions are very similar to measuring egg portions. Press tofu in a tofu press to release the water. If you don’t have a tofu press, no worries! You can place the tofu between two white paper towels and press until the tofu feels nearly dry. Set tofu aside.

Sauté the onions and squash mixture until onion become translucent and squash and zucchini become tender. Add tofu to the skillet of veggies crumbling it as you add it. Sprinkle tofu and veggies with turmeric and paprika. Treat the scramble much as you would scrambles eggs while they’re preparing. You will visually see the white tofu change to a beautiful yellow. This color change occurs from the combination of turmeric and paprika.

Add baby spinach and allow it to slowly wilt into the tofu scramble. Season with salt or no-salt, which I prefer and black pepper. Once the spinach has wilted remove from heat. You are ready to add your favorite sides and enjoy. I love to top my scramble with chopped chives or scallions and a little mild salsa for an extra addition of flavor, while also enjoying meatless sausage and tomatoes on the side. I have also found that avocado is a great addition.

A few other favorite tasty additions include adding mushrooms or peppers. The possibilities are endless. I also like to add basil and oregano to create a tasty Italian scramble. I like to substitute the salsa with marinara sauce. Again, tofu is a blank slate that can be modified to meet the preferences of your pallet.

Oh, I almost forgot to tell you about the book I’m reading. I am enjoying a wonderful book that has intrigued me, made me cry, wonder, and to learn more about a very diverse and rich character who’s story is based on her real-life. I encourage you to check out, purchase, or borrow the book, “Educated: A Memoir of Tara Westover” written by Tara Westover. This is a look at the life of Tara and her family that will linger in your thoughts, and in your heart for quite some time.

I am 80% finished with this intriguing book and would rate it as a true five-star memoir that has stirred emotions deep within me. Every person that I’ve recommended this very interesting and inspiring book to has enjoyed it equally as much as I have.

Be sure to try my tofu scramble for a healthy low car, low calorie, and low cholesterol dish that doesn’t lack flavor! Feel free to leave feedback about the tofu scramble or the book suggestion. Also, feel free to follow my blog for future delicious clean and vegan dishes as well as book suggestions.

I think I’ll enjoy a little time outdoors in the beautiful green mountains and our vegetable garden! God bless from mountains of Kentucky!

An early morning visitor…

A Little Taste of Italy Omelet

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes, farm living, organic food and tagged with , , , ,

I love eggs! I love fresh eggs! Have I mentioned that I love eggs? Eggs are also a  wonderful and healthy source of protein. I limit myself on my intake of yolks to help maintain my cholesterol, but at least one morning a week, I thoroughly enjoy an omelet for breakfast. Other mornings, I love to create healthy dishes with egg whites. I am working from home today on this beautiful fall-like morning, which is one of the many perks about being a college professor. My hours allow me more time to work for the Lord with various activities in my church, spend time with my family, read, work in our garden, host my bi-weekly book club, blog, and work on an exciting upcoming novel. Yes, I’m writing a new book, but that’s a story for a future blog. Now, back to a delicious Italian omelet that make you feel like your dining in an Italian bistro!

egg

I use two fresh eggs for an omelet

Ingredients

two farm fresh eggs (if available, if not you can buy organic eggs at most supermarkets)
1/2 teaspoon ground sea salt
1/2 teaspoon fresh ground black pepper
1/3 cup unsweetened almond milk
1 tablespoon extra virgin olive oil
cooking spray (I prefer coconut oil spray)
1/3 cup diced sweet onion
1 large whole white mushroom
2 fresh basil leaves
1/2 teaspoon fresh oregano
1/2 teaspoon of either fresh garlic, or minced garlic
1 teaspoon organic low-fat feta
sprinkle of parmesan cheese
Chives (optional)
turkey sausage (optional)

Process

1.) Heat skillet over medium low heat. Spray with cooking spray and add extra virgin olive oil. Allow oil to heat and add diced onions and ground turkey sausage.
2.) Stir gently with wooden or rubber spatula. Once onions begin tendering, add washed and sliced mushrooms. Add garlic and season gently with sea salt, and black pepper. Keep a close eye on the garlic to prevent it from burning.
3.) Wash two medium size fresh basil leaves. I prefer Italian basil for this recipe. You can cut the basil, but I prefer to use my kitchen scissors and snip it to the size I prefer without bruising it. Add basil and gently stir lowing the heat.

basil leaves

Fresh is better!

4.) Add oregano. I like to use oregano from my herb garden that I have dried, and have used fresh. Either are great.
5.) Crack two fresh eggs into a bowl and add milk. Gently whisk briefly and then add the egg mixture to a strainer to do most of the whisking.
6.) Whisk the eggs through the screen of the strainer. This helps remove any of the membrane or chalazae that may exist in the white of the egg. This also helps your eggs to be more fluffy. When it seems that there is some of the egg that just wont go through the strainer, your ready to add your eggs to the skillet. You don’t need what’s left behind in the strainer.

whisking eggs

Whisking eggs

7.) Add egg mixture with feta into the now browned turkey sausage, tendered mushrooms, and onions. Don’t over stir while cooking. You may add a dash of salt and pepper if desired.
8.) Gently fold with a rubber, or wooden spatula until thoroughly cooked, and slightly brown on either side.
9.) Plate your beautiful Italian omelet, and top with a sprinkle of parmesan cheese.
10.) Serve your Italian omelet with marinara sauce for dipping, or to top your omelet. I also like to add chopped chives to my omelet. My husband enjoys this omelet with garlic toast. I’ll admit, the garlic toast tempts me like crazy!

italian omelet

Delicious Italian Omelet

This is one of my favorite omelet recipes. I love Italian food, clean eating, delicious breakfasts, and that quiet time when I can sit and enjoy my breakfast with hot cup of coffee, and a great book! I love the early morning hours as well, but I think I’ve mentioned that before. If you enjoy Italian foods, I’m sure will enjoy my Little Taste of Italy Omelet! Be sure to check out one of my earlier posts, Breakfast for a King or Queen, another great idea for a tasty healthy and clean breakfast. I would love to hear your feedback.

Quick and Delicious Apple Pie Smoothie

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes, organic food, smoothies and tagged with , , , , , ,

It’s only Tuesday, and it’s been a busy week already! The campus was buzzing with life yesterday as students were rushing about making schedule changes, exploring the campus, and enjoying a brand new start to a brand new year! College life, you gotta love it! As I made my hour and a half commute to work yesterday, I was reminded of one of the reasons that I love smoothies so much! I love their health benefits, their taste, and I love the fact that they are easy and quick to make, and I love that I can drink my power breakfast on the go! It’s also a healthy alternative to the popular fast food breakfast sandwiches, and just as satisfying!

A delicious, clean, and easy apple pie smoothie!

A delicious, clean, and easy apple pie smoothie!

I am a true believer that we should take what could be a stressful situation, and turn it into a positive one. For example, my long commute could be stressful, even though I love arriving at my destination, the drive on the Interstate has its disadvantages.  What better time to forget schedules, multi-tasking, drivers with road rage, speeders, slow pokes, and deadlines… and instead crank up a little K-Love on the radio, meditate, or pray, and sip on a delicious smoothie! The commute passes quickly, and before I know it, I have arrived on campus in a positive frame of mind, and a full stomach! I’m ready to get my day started!

I like to make smoothies that are simple, quick, tasty, clean, and healthy! My apple pie smoothie meets all of those requirements. I find myself fixing this smoothie more often than any of my other favorites. My grandchildren enjoy this smoothie as well. Imagine that…you could replace a milk shake, or any another high calorie snack with a healthy delicious smoothie. That’s good news for the entire family.

Ingredients

1 cup of ice
1/4 to 1/2 cup almond milk (depends on the thickness you desire)
1 tablespoons of plain or vanilla Greek yogurt
2 tablespoons of unsweetened apple sauce (optional)
2 tablespoons of raw honey
1 scoop of Pure Protein Vanilla, or French Vanilla flavor
1 medium apple peeled and sliced
1 teaspoon cinnamon
1 teaspoon grated ginger, or 1/2 teaspoon powdered ginger (I prefer grated, fresh is always better)
1/2 teaspoon nutmeg

Greek Yogurt

Delicious Vanilla flavored Greek yogurt is my favorite!

French Vanilla is great in all smoothies!

French Vanilla is great in all smoothies!

Process

I like to use a Ninja to process my smoothies. I recommend them highly, as they can double as a food processor and a blender. I reach for my Ninja more often than my food processor. However, most blenders will work if you don’t have a Ninja. If you’re interested in purchasing a Ninja, check out the Amazon link titled A Few of My Favorites, for an amazon link to purchase one. Now, back to the simple process of making an Apple Pie Smoothie.

Adding the ingredients in my favorite kitchen gadget, a Ninja!

Adding the ingredients in my favorite kitchen gadget, a Ninja!

Pulse ingredients to the desired texture.

Pulse ingredients to the desired texture.

1.) Add ice to the Ninja
2.) Peel and slice apple add to Ninja
3.) Measure and place wet ingredients in the Ninja
4.) Add dry ingredients
5.) Pulse until you reach the desired thickness and texture that you prefer.

Pour yourself a delicious Apple Pie Smoothie!

Pour yourself a delicious Apple Pie Smoothie!

That’s all there is to it! It’s that simple to have a smoothie ready to drink, or take on the go for a fast and nutritious breakfast. I’ll be honest, when I drink one of these healthy and filling smoothies I feel full until midday, or later. Trust me…it’s that satisfying. I know your family will enjoy this sweet, but healthy treat as much as mine. If  you enjoy this smoothie, be sure to check out my previous post for Almond Butter Fruit Dip. Also, be sure to watch for upcoming fall smoothies in future posts. Feel free to leave comments. I’m anxious to know how you enjoyed your smoothie! Cheers!

A delicious, clean, and easy apple pie smoothie!

A delicious, clean, and easy apple pie smoothie!

Quick, Easy, & Clean Coffee Mug Blueberry Muffin

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes and tagged with , , ,

For me, living a healthier lifestyle consists of healthy delicious food, easy recipes, moderations, decreased stress, exercise, and a positive attitude. We know that it’s nearly impossible to avoid stress in the fast paced world we live today. However, I have found that by simply taking time each day to find a place of tranquility, and enjoying the serenity, the following day of stress is easier to cope with. In other words, take time for  yourself everyday, whether it be that warm bubble bath that you’ve been promising yourself, a walk in the park, reading a great book on the porch swing, or simply enjoying the bounty of nature. For me, church, the mountains, family, a good book, and a little “me time” does wonders.

My husband and I recently took a ride to grab a little evening relaxation. We took a cooler of drinks, snacks, a camera, and a desire for a little peace and quiet, Kentucky style. The scenery of the mountains was breathtaking. and the ride was serene. We traveled for hours and never saw another human being. However, we kept the camera ready for the beautiful wildlife that can spotted at almost any given time along the many trails that wind through the mountains. Truthfully,  you never know what you’ll see in the mountains of Kentucky!

An afternoon ride through the mountains of Kentucky.

An afternoon ride through the mountains of Kentucky.

Two Kentucky elk.

Two Kentucky elk.

Now, if that’s not a beautiful site…I’m not sure what would qualify as beautiful! Not to mention, elk is a great source of clean meat. Our son has been drawn for an elk hunting tag the past two years, which allows for our family to have a years’ worth of fresh elk meat. But these two handsome guys pictured above are primarily for the sheer enjoyment of their beauty! They are safe from hunters.

Okay, enough about the tranquil life in the Kentucky mountains, let’s move forward with a great recipe! Everyone likes quick and easy recipes. I especially like quick, easy, and clean recipes. But, there’s an element that I want all recipes to have, and that’s flavor! This recipe is packed with flavor! I get really excited when I create, or discover a delicious clean recipe that is quick and easy to make…I want to share it with everyone! Clean eating has changed my life in many ways. Not only do I feel better both physically and mentally, but I’ve also lost sixty-eight pounds. My blood pressure is great, cholesterol is down, and my risk of diabetes has decreased tremendously. Okay, enough about me! I am excited to share one of my favorite breakfast recipes…clean, quick, low-calorie, low-fat, easy microwaveable blueberry coffee mug muffins!

Quick, easy, delicious, and clean microwavable blueberry muffin.

Quick, easy, delicious, and clean microwavable blueberry muffin.

The muffins are simple to make, and delicious to eat! You can experiment with a variety of fruits and create different family favorites. For this wonderful breakfast treat you will need the following ingredients;

Ingredients

1/4 cup quick oats
1 fresh, or organic egg
splash of almond, or soy milk
handful of blueberries
raw, or organic honey
1 teaspoon of stevia
1 teaspoon of cinnamon
1/2 teaspoon of vanilla extract (optional)
cooking spray (I like to use organic coconut spray)

A hand full of clean blueberries.

A hand full of clean blueberries.

Stevia is a great sweetener, and can be grown at home. That will be in a future blog!

Stevia is a great sweetener, and can be grown at home. That will be in a future blog!

Quick oats cook faster and taste great

Quick oats cook faster and taste great

Tools

microwave
spoon
coffee mug

1.) Wash blueberries and lay on a paper towel to drain.

2.) Very lightly spray a coffee mug with cooking spray.

3.) Mix oats, egg, stevia, cinnamon, and blueberries in a microwave-safe coffee mug until well blended. You may also add 1/2 teaspoon of vanilla. (this is optional)

4.) Place in the microwave and bake for one minute intervals. Depending on the microwave your muffin will take between 1 and 3 minutes.

5.) Remove the muffin from the microwave and drizzle with honey.

6.) Allow to cool, if you are going to remove the muffin from the cup. You may also eat the muffin warm from the cup with a spoon.

I love to eat the blueberry muffins warm by the spoonful.

I love to eat the blueberry muffins warm by the spoonful.

Quick, easy, delicious, and clean microwavable blueberry muffin.

Quick, easy, delicious, and clean microwave-safe blueberry muffin.

This is truly a quick, easy, and delicious muffin! I have altered the recipe by using different types of fruit. Apples and strawberries both make wonderful muffins. I’ll share those recipes in upcoming blog posts. For now, happy baking, and bon appetite!