Recipe: PB-Banana Coffee Smoothie

🧋 I know this recipe sounds weird for a few reasons, but trust me, it’s DELICIOUS and it makes a quick & easy light breakfast on the go.

1. The peanut butter: I was skeptical too, but it goes really well with coffee

2. Yes, that’s regular ground coffee, not instant. It gives a nice “crunch” to your smoothie.

TIP: If you want to boost the staying powder of this smoothie, add ½ to 1 scoop of vanilla or chocolate protein powder! 🍌

Makes 1 smoothie.

Ingredients:

• ½ tbsp ground coffee 

• 1 tbsp peanut butter

• ½ tsp vanilla extract

• ¾ cup (180 ml) of your milk of choice

• ¼ cup (60 ml) brewed coffee, chilled

• ½ frozen ripe banana (the riper, the sweeter)

• ice, as needed to thicken

• OPTIONAL: Add a small amount of honey or maple syrup to sweeten if necessary

Directions:

1. Place all the ingredients in a high-speed blender and blend until smooth. Add more ice (if it’s too thin) or milk (if it’s too thick) to reach your desired consistency. 

2. Serve immediately and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images 

Recipe: Sprouted Grain French Toast

👩‍🍳😋 Boost the nutritional value (and reduce the post-carb blahs) with this take on French toast … which is a healthier choice for your next brunch!

Makes 2 servings.

Ingredients:

• 1 pasture-raised egg

• ¼ cup (60 ml) of your favorite milk

• 1 Tbsp coconut sugar

• 1 tsp vanilla

• Pinch of sea salt

• Pinch of cinnamon

• 2 slices of sprouted grain bread

• Optional toppings: Greek yogurt, berries, or a small drizzle of honey or maple syrup

Directions:

1. Heat a large nonstick skillet over medium heat.

2. Place all of the ingredients except the bread (and toppings) into a large mixing bowl and mix well. 

3. Dip each slice of bread into the egg mixture, making sure both sides are well covered. 

4. Place the bread in the skillet and let cook for about 5 minutes on each side. The bread should be lightly browned and slightly crisp.

5. Place each slice of toast on a plate and add toppings. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Elena Photo

Recipe: Flax Breakfast Cookies

🤩 Cookies for breakfast? Yes, please! 

This recipe also makes for a healthier option instead of traditional cookies.

Makes 12 cookies.

Ingredients:

• ½ cup (125 ml) almond or peanut butter 

• ⅓ cup (75 ml) non-dairy milk

• 3 Tbsp coconut sugar

• 1½ Tbsp water

• 1 tsp vanilla extract

• ½ tsp pumpkin pie spice

• ⅔ cup (80 g) flaxseed meal

• ⅔ cup (105 g) raisins 

Directions:

1. Preheat your oven to 325°F/160ºC. Spray the cups of a 12-cup muffin pan with baking spray.

2. In a medium bowl, combine the nut butter, milk, sugar, water, vanilla, and pumpkin pie spice. Next, add the flaxseed and raisins and stir until well combined.

3. Place equal amounts of batter into the 12 muffin cups and bake in the oven for about 20 minutes. They’re done when the tops are dry and barely firm and have turned golden brown.

4. Remove from the oven and let cool in the muffin pan for about 10 minutes before removing. Run a knife around the edges of the cookies to loosen them from the pan, and finish cooling on a wire rack.

5. Let me know how you like these if you make them!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by olgakr from Getty Images

Recipe: Chia-Quinoa Morning Mix

Normally I share healthy, quick, and easy recipes, and while this one is definitely HEALTHY and EASY — it does take a little prep time (great weekend choice).

Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!

Once you master the basic recipe you can experiment by adding different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :) 

Makes 12 servings.

Ingredients:

• 3 cups (240 g) rolled oats

• 1 cup (180 g) quinoa

• 1 cup (160 g) dried cranberries or cherries

• ½ cup (90 g) hemp, flax, or chia seeds (or a combo!)

• 1 tsp cinnamon (or pumpkin pie spice mix!)

• ¾ tsp sea salt

• Optional: maple syrup, Greek yogurt and/or shelled pistachios (as topping)

Directions:

1. To make the mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt and/or pistachios, and place in a sealed airtight container.

2. To prepare 1 serving: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.

3. Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.

4. Serve and enjoy!

Tag me at dr_saara_haapanen (on insta) or @saara.haapanen (on fb)  if you try this recipe 👩‍🍳

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by annastories

Recipe: Potato, Bean & Spinach Hash

You’ll love this plant-based comfort food recipe.

Serves 4

Ingredients:

• 2 Tbsp olive oil

• 1 white onion, sliced

• 2 large potatoes, peeled and diced

• Himalayan salt, to taste

• 1 can white beans, drained and rinsed

• 6 big handfuls of fresh spinach, chopped

• ½ cup (60 g) feta cheese, crumbled

• Zest of 1 lemon

• Ground black pepper to taste

Directions:

1. Heat the olive oil in a large skillet over medium-high heat. 

2. Add the onion and saute until it starts to soften, 4 - 5 minutes.

3. Add the potatoes and 2 pinches of salt, tossing well to combine. Cover the skillet and cook for 8 - 10 minutes, stirring occasionally to make sure the potatoes brown on all sides.

4. Add the beans and cook for another 5 minutes, stirring occasionally. 

5. Add the spinach and cook till wilted, about 3 - 5 minutes.

6. Take off the stove and stir in the cheese, lemon, and season with salt and pepper to taste.

7. Serve immediately.

To make it vegan: Instead of cheese, use ¼ cup (40 g) nutritional yeast and 1 tsp garlic powder (or use prepared vegan “cheese”).

Make it decadent: Serve with a poached / fried egg on top of each serving.

Toss in extras: add veggies you have on-hand to the combo - diced beets, carrots, celery would all be delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Brett Holmes Photography from Getty Images

Recipe: Maple - Mango - Banana Chai Smoothie Bowl

You will want to grab a spoon and enjoy every bite of this smoothie bowl! You can use leftover chai spice in your tea or coffee with a little coconut milk or cream.

Serving Size: 1

Smoothie Bowl Ingredients:

• ½ large frozen banana, sliced

• ½ cup frozen mango

• 1 tbsp maple syrup

• 1 tbsp chia seeds

• 1 tbsp nut butter (almond or your fav)

• 1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)

• ½ tsp of the chai spice blend (recipe below)

• (Optional: toppings of your choice – coconut flakes, pumpkin seeds, berries, etc.)

Smoothie Bowl Directions:

1. Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the plunger, as this will be thick.

2. Remove from blender into a bowl, add toppings and enjoy immediately!

Chai Spice Blend Ingredients:

• Chai spice blend (this makes more than is needed in the recipe above!)

• 2 tsp ground cardamom

• 2 tsp ground allspice

• 4 tsp ground cinnamon

• 2 tsp ground cloves

• 6 tsp ground ginger

Chai Spice Blend Directions:

1. Place all ingredients in a small jar, cover, and shake vigorously to combine. Store remaining blend in an airtight container.

Recipe by: Saara Haapanen

Photo Credit: Canva by ninafirsova

Recipe: Overnight Oats

Here’s a make-ahead breakfast that you’ll wake up looking forward to eating!

It’s a grain-free make-ahead cereal that’s refreshing and LOADED with lots of good-for-you things.

Serving Size: 1

Ingredients:

• 1 cup of your favorite non-dairy nut milk

• ½ cup of gluten-free rolled oats (optional)

• 2 tbsp chia seeds

• ¼ tsp vanilla bean powder (can sub out 1/2 tsp pure vanilla extract)

• ½ tsp cinnamon

• 2 tbsp unsweetened coconut flakes

• Sea salt to taste

• 2 chopped dates

• 2 tbsp slivered almonds

• ½ sliced banana (frozen is great!)

• Optional toppings: cacao nibs, berries, pumpkin seeds, fresh fruit

Directions:

1. Put all the ingredients in a mason jar, refrigerate overnight, and enjoy in the morning! You can add in more fruit or a drizzle of honey or maple syrup if you want more sweetness.

Recipe by: Saara Haapanen

Photo Credit: Canva by los_angela from Getty Images

Recipe: Sweet Potato Breakfast Casserole

Want a make-ahead breakfast that gives you a head start on getting your veggies for the day? Definitely try this comfort-food breakfast casserole. One batch can fuel your mornings for most of the week.

Makes 10 servings

Ingredients:

• 2 medium sweet potatoes

• 2 tbsp avocado or coconut oil

• 1 small red onion, diced

• 2 cloves minced garlic

• 1 cup broccoli, chopped

• 1 cup sliced mushrooms

• 1 red or yellow bell pepper, diced

• 2 cups chopped spinach

• 10 eggs

• ¼ cup coconut milk

• 2-3 tbsp your favorite hot sauce

• Salt and pepper to taste

• (optional: ½ cup crumbled goat cheese)

Directions:

1. Bake or microwave the sweet potatoes until they’re almost done. Remove and let cool.

2. Preheat oven to 350 degrees.

3. Heat the oil in a large skillet over medium heat. Add the onions and cook until they start to soften, about 3-4 minutes. Add the garlic and broccoli and cook for another 3-4 minutes before adding the the peppers and mushroom. Cook for 5-6 minutes, adding 1 pinch or two of salt to season. Add in the spinach and cook until wilted.

4. Remove the mixture from the heat. Remove the skins from the sweet potatoes and dice them. Set aside.

5. Prepare a 9x13 casserole or baking dish by either using a cooking spray or using coconut oil.

6. Place the sweet potatoes and veggie mixture into the baking dish.

7. Whisk together the eggs, coconut milk, hot sauce and salt pepper. Pour over the veggie/sweet potato mixture. (Optional: sprinkle goat cheese over the top).

8. Bake uncovered for 45 to 50 minutes. Remove the oven and let cool for 5 to 10 minutes before serving.

Recipe by: Saara Haapanen

Photo Credit: Canva by Ravsky from Getty Images

Recipe: Banana Nut Muffins

Muffins for breakfast? They can be a healthy choice when they are packed with nutrients like the muffins in this recipe.

Servings: Makes 12

Ingredients:

• ⅓ cup gluten-free rolled oats

• 4 large ripe bananas, mashed

• 3 large eggs

• 3 tbsp melted coconut oil

• 1 tsp pure vanilla extract

• ⅓ cup nut butter of your choice

• 1 tsp cinnamon

• ½ tsp nutmeg

• ½ tsp each baking soda and baking powder

• ¼ tsp salt

• 1 cup chopped walnuts or pecans

Directions:

1. Preheat the oven to 350 degrees, and line cups of a muffin tin with paper liners.

2. In a blender, spice mill or food processor, grind the oats until they turn into a flour-like consistency. Set aside

3. In a large bowl, blend bananas, eggs, coconut, vanilla and nut butter until combined. Add the oat flour, spices, baking soda and powder and salt and continue to mix.

4. Fold in the nuts.

5. Divide the batter evenly among the muffin cups and bake about 15-18 minutes. You will know they are done when a toothpick inserted in the center of a muffin comes out clean.

6. Remove the muffins from the oven and allow to cool on a wire rack for about 10 minutes. Remove from the tin to continue cooling.

Recipe by: Saara Haapanen

Photo Credit: Canva by martince2 from Getty Images

Recipe: Pumpkin Pie Breakfast Custard

Custard for breakfast? Yes, please!

Makes 6 servings

Ingredients:

• Coconut oil

• (1) 13.5-oz can of coconut milk (full-fat)

• 2 bananas, overripe

• 3 tbsp of nut butter

• 4 eggs

• Pumpkin pie spice to taste

• 1 tsp vanilla

• ¼ to ½ tsp salt

• 1 15-oz can of pumpkin puree (*not* pumpkin pie filling)

• ½ cup chopped pecans or walnuts

Directions:

• Heat the oven to 350 degrees. While it’s heating, grease a 13x9 baking dish with coconut oil. Place all the other ingredients up to but not including the nuts in a mixing bowl and blend until they are combined. Pour the mixture in the greased baking dish, and sprinkle nuts over the top of it.

• Bake the custard for 30 minutes. Let cool and then place in the refrigerator for a beautiful custard texture.

Recipe by: Saara Haapanen

Photo Credit: Canva by Mariha-Kitchen from Getty Images