Healthy Make-Ahead Breakfast Recipes. Recipes and Photographs by Kelly Roenicke

Healthy Make-Ahead Breakfast Recipes Recipes and Photographs by Kelly Roenicke

Healthy Make-Ahead Breakfast Recipes Copyright 2016 by Kelly Roenicke All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Permissions Coordinator, at the address below. theprettybee@gmail.com www.theprettybee.com Produced by Kelly Roenicke Photographs and Recipes Copyright 2016 Kelly Roenicke

TABLE OF CONTENTS Introduction... 5... 6 Apple Cranberry Chia Pudding... 7 Easy Chocolate Overnight Oats... 8 Strawberries and Cream Chia Seed Pudding... 9 Cherry Peach Chia Seed Pudding... 10 Raspberry Coconut Baked Oatmeal... 11 Coconut Chocolate Chip Overnight Oats... 12 Tropical Chia Seed Pudding... 13 Peanut Butter Chocolate Chip Breakfast Cookies... 14 Apple Cinnamon Overnight Oats... 15 Banana Oat Muffins... 16 Blueberry Chia Seed Pudding... 17 Banana Bread Overnight Oats... 18 Buttery Coconut Granola... 19 Pumpkin Spice Granola... 20 Peanut Butter and Jelly Breakfast Cookies... 21 Chocolate Chia Seed Pudding... 22 No-Bake Sunbutter Granola Bars... 23 Apple Cinnamon Granola... 24 Chocolate Cherry Energy Bites... 25 Sunbutter Energy Bites... 26

Hi there! I m Kelly, a wife, mom, violinist, and recipe creator. I blog at www.theprettybee.com where I share delicious allergy friendly recipes. My children have food sensitivities and food allergies, so I am very familiar with cooking for those with special dietary needs. One of the biggest challenges we faced was the elimination of eggs from our diet. This was a challenge for me because I had come to rely on eggs as a breakfast staple. They were easy to prepare, a terrific source of protein, and they kept everyone full after breakfast. Once we eliminated eggs, I started eating toast or boxed cereal in the morning, and those foods just did not keep me satisfied. An hour or two would pass and I was hungry again. Several of my readers have shared that they find breakfast to be a challenging meal as well. Not only because of egg allergies, but also because of gluten, dairy, or tree nut allergies. These foods are all breakfast staples. And sometimes you re just too busy, or too tired in the morning to prepare something healthy, and that s where these recipes come in. These easy breakfast recipes can be prepared the night before so that you can wake up to a healthy breakfast that s ready to eat. Get your day started the right way with an easy, tasty, make-ahead breakfast. I m excited to share these recipes with you! They are colorful, vibrant, and full of good nutrition to give your body the fuel it needs to power through the morning. Enjoy! Disclaimer: I am not a medical professional or a nutritionist. This ebook does not constitute medical advice. If you have any questions about whether a food is right for you, please ask your healthcare provider.

These recipes are pretty straightforward you will mostly be making bases that consist of gluten free oats or chia seeds. If you are following a gluten free diet for medical reasons, you need to purchase certified gluten free oats. Be sure to check the label. As far as chia seeds go, you can use white or black chia seeds, it won t make a difference in the outcome of the recipe. You will need to add a liquid to the seeds and oats, and for us, that means non-dairy milk, specifically SO Delicious Unsweetened Coconut Milk. You can use any milk that works for your diet - almond milk, soy milk, even dairy milk if that s what you prefer. Finally, there are the toppings. Toppings will make these recipes more enjoyable and will add variety to your routine. Fruits: Bananas, apples, berries, kiwi, pineapple, mango and other tropical fruits, melon, grapes - pretty much any fruit is a great addition to chia pudding or overnight oats. The more brightly colored fruits have more antioxidants and cancer fighting properties. Citrus fruits help boost your immune system. All of these fruits are a good source of fiber, which will help keep you full. Dried fruits like cranberries, apricots, cherries, and raisins are great additions to granola and oatmeal as well. Feel free to explore your health food store and add whatever dried fruits work for your diet. Seeds: Chia seeds, ground flax seed, and hemp seeds are wonderful to add to overnight oats. They contain healthy fats, fiber, and protein. Don t add too much ground flax seed as it can make the oats gummy. Just a teaspoon or two should be enough. Nut butters: If you are able to eat nuts or peanuts, a spoonful or two will up the protein and healthy fat content of your breakfast. An allergy friendly option would be sunflower seed butter. Extras: I love to top my chia seed puddings or oats with coconut flakes, cacao nibs, chocolate chips, fresh fruit, or dried fruit. Even a touch of coconut whipped cream if I m feeling indulgent! Be creative and have fun!

Apple Cinnamon Chia Seed Pudding For the pudding 1 cup non-dairy milk (coconut milk works well) 3 Tablespoons maple syrup 1 teaspoon vanilla extract 5½ Tablespoons chia seeds For the topping 2 apples, peeled and diced ½ teaspoon cinnamon 1 Tablespoon vegan buttery spread ½ Tablespoon brown sugar ¼ cup dried cranberries (optional) 1. In a medium sized container, combine the non-dairy milk, maple syrup, vanilla extract, and chia seeds, and stir well. Cover and refrigerate overnight. 2. Place the diced apples, cinnamon, vegan buttery spread, brown sugar, and dried cranberries in a small skillet and cook over medium heat for about 7 minutes or until apples are tender. Let cool and then refrigerate. 3. In the morning, spoon the chia seed pudding into bowls and top with the apple mixture. You can microwave the fruit for about 20 seconds if desired before adding to the chia pudding. Serves 2-3

Easy Chocolate Overnight Oats 7/8 cup gluten free oats 2 Tablespoons unsweetened cocoa powder 1 ½ Tablespoons maple syrup ¾ cup dairy free milk (I used coconut milk) ½ of a banana, sliced 1 Tablespoon vegan chocolate chips or cacao nibs 1. Place the oats, cocoa powder, maple syrup, and dairy free milk in a jar and stir well. Put the lid on top and refrigerate overnight. 2. In the morning, microwave for 20-30 seconds if desired, then top with the banana slices and chocolate chips or cacao nibs. Serves 1.

Strawberries and Cream Chia Seed Pudding ½ cup strawberries (frozen is okay, just let them thaw out a little bit first) 2 Tablespoons maple syrup 1 cup refrigerated coconut milk (I use SO Delicious Original) 1 teaspoon vanilla 5½ Tablespoons chia seeds Optional: dairy free whipped cream or coconut whipped cream 1. Place the strawberries, coconut milk, and maple syrup in a blender, and blend on medium speed until smooth. 2. Pour into a bowl and add the vanilla and chia seeds and stir to combine. 3. Cover the bowl and refrigerate. 4. After an hour, stir the pudding to redistribute the chia seeds. 5. Refrigerate for at least three more hours or until thick and pudding like. 6. Spoon into bowls and top with whipped cream if desired. Serves 2-3. This chia pudding can be refrigerated for 2-3 days.

Cherry Peach Chia Seed Pudding 1 cup refrigerated coconut milk (I use SO Delicious) 5½ Tablespoons chia seeds 3 Tablespoons maple syrup 1½ teaspoons vanilla extract 2 peaches, diced ¾ cup cherries, pitted and sliced 1. Combine all ingredients except fruit in a container with a lid. Stir well to combine. 2. Cover and refrigerate for 4 hours or overnight. Stir before serving. This chia pudding can be stored in the refrigerator for 3-4 days. 3. Top with diced peaches and cherries. Serves 2-3.

Raspberry Coconut Baked Oatmeal ½ cup vegan buttery spread, melted ½ cup maple syrup 1 teaspoon vanilla extract 2 Tablespoons ground flax seed + 6 Tablespoons water 2 ½ cups gluten free oats ½ cup shredded unsweetened coconut 1 ¾ teaspoons baking powder 1/8 teaspoon salt 1 cup raspberries, fresh or frozen ¼ cup light brown sugar 1 cup non-dairy milk (I used coconut milk) 1. Mix the ground flax seed and water in a small cup and set aside for a few minutes until it becomes a gel. 2. Combine the melted buttery spread, maple syrup, vanilla extract, and flax eggs in a large bowl and stir well. 3. Add the gluten free oats, unsweetened coconut, baking powder, and salt and stir well. Fold in the raspberries. 4. Spoon the mixture into an oven safe dish. Sprinkle the brown sugar on top. Cover the dish and refrigerate overnight. 5. Remove the dish from the refrigerator and preheat the oven to 350 degrees. Bake uncovered for 45 minutes. Serve immediately with more coconut, fruit, yogurt or non-dairy milk.

Chocolate Chip Overnight Oats ½ cup gluten free whole oats ¾ cup non-dairy milk of choice (I used coconut milk) 1 Tablespoon maple syrup 3 Tablespoons unsweetened coconut 1 ½ teaspoons ground flax seed 2 Tablespoons dairy free chocolate chips 1. Place the oats, ground flax seed, and unsweetened coconut in a glass jar and whisk together. 2. Add the maple syrup, non-dairy milk, and chocolate chips. Stir to combine. Place the lid on and place in the refrigerator overnight. 3. In the morning top with more coconut, chocolate chips, or chia seeds. Serves 1.

Tropical Chia Seed Pudding 1 cup unsweetened coconut milk beverage 5½ Tablespoons chia seeds 3 Tablespoons maple syrup 1½ teaspoons vanilla extract 2 kiwi fruit, sliced 1 cup pineapple, diced 2 Tablespoons unsweetened coconut flakes 1. Combine all ingredients except fruit in a container with a lid. Stir well to combine. 2. Cover and refrigerate for 4 hours or overnight. Stir before serving. This chia pudding can be refrigerated for up to 3-4 days. 3. Top with pineapple, kiwi, and coconut before serving. Serves 2-3.

. Peanut Butter Chocolate Chip Breakfast Cookies one very ripe banana ½ cup peanut butter or sunbutter 1½ cups gluten free oats 3 Tablespoons oat flour 4 Tablespoons maple syrup 1 Tablespoon ground flax seed ¼ teaspoon baking soda ⅛ teaspoon salt ½ cup dairy free chocolate chips 1. Preheat the oven to 325 degrees. Line a cookie sheet with parchment paper. 2. Mash the banana with a fork in a large bowl. 3. Add the peanut butter and maple syrup and mix together. 4. Add the gluten free oats, oat flour, ground flax seed, baking soda, and salt, and stir until combined. 5. Stir in the dairy free chocolate chips. Drop by rounded tablespoons onto the cookie sheet. 6. Bake at 325 degrees for 13-15 minutes. Makes 14 cookies.

Apple Cinnamon Overnight Oats 2/3 cup gluten free oats 3/4 cup unsweetened coconut milk (or non-dairy milk of your choice) 1 Tablespoon maple syrup ½ teaspoon cinnamon Pinch of salt ¼ cup diced apple Optional toppings: diced apple, pepitas, sunflower seeds, hemp seeds, chia seeds 1. Place all ingredients in a jar or bowl and stir to combine. 2. Place in the refrigerator overnight. 3. Eat cold, or warm up in the microwave for 20-30 seconds. Top with more diced apple, cinnamon sugar, or seeds if desired. Serves 1.

Banana Oat Muffins 1¾ cups gluten free flour blend ½ cup gluten free oats 1 teaspoon baking soda ⅛ teaspoon salt ½ cup organic canola oil or coconut oil ⅔ cup sugar ¼ cup coconut sugar 2 flax eggs (2 Tablespoons ground flax seed plus 6 Tablespoons water: mix and let sit until it gels up) 2 very ripe bananas, mashed 1 teaspoon vanilla extract 1. Preheat the oven to 325 degrees. Line a muffin tin with paper liners. 2. Place the gluten free oats in a food processor and process on high speed to grind into a semi-fine flour. 3. Place the bananas in a large bowl and mash with a fork. Add the flax seed eggs, oil, and vanilla and stir. Add the sugars and stir again. 4. Add the gluten free flour, ground oats, baking soda, and salt, and stir well. Spoon into the muffin pan, filling each liner ⅔ full. Sprinkle some gluten free oats on top if desired. 5. Bake at 325 degrees for 20-23 minutes. Makes 15 muffins.

Blueberry Chia Seed Pudding ½ cup blueberries (frozen is okay, just let them thaw out a little bit first) 2 Tablespoons maple syrup 1 cup refrigerated coconut milk (I used SO Delicious Original) 1 teaspoon vanilla extract 5½ Tablespoons chia seeds Optional: dried or fresh berries, coconut flakes 1. Place the blueberries, coconut milk, and maple syrup in a blender, and blend on medium speed until smooth. 2. Pour into a bowl and add the vanilla and chia seeds and stir to combine. 3. Cover the bowl and refrigerate. After an hour, stir the pudding to redistribute the chia seeds. 4. Refrigerate for at least three more hours or until thick and pudding like. 5. Spoon into bowls and top dried or fresh berries or coconut flakes. You can store this pudding in the refrigerator for up to 2-3 days. Serves 2-4.

Banana Bread Overnight Oats 2/3 cup gluten free oats ¾ cup non-dairy milk 1 Tablespoon honey or maple syrup ½ of a banana, diced 1 teaspoon cinnamon sugar Toppings: Fresh banana, cinnamon sugar 1. Place the gluten free oats, non-dairy milk, honey, diced banana, and cinnamon sugar in a glass jar and stir well. Place lid on and refrigerate overnight. 2. In the morning, remove lid and microwave for about 20 seconds if desired. Top with more sliced banana and cinnamon sugar. Serves 1.

Buttery Coconut Granola 3 cups gluten free whole oats ¾ cup unsweetened coconut flakes ½ teaspoon sea salt ⅓ cup vegan buttery spread ⅓ cup honey or maple syrup 1 teaspoon vanilla extract 1. Preheat oven to 250 degrees. Line a rimmed cookie sheet with parchment paper. 2. Place the vegan buttery spread in a large bowl and microwave for 35 seconds or until melted. Add the honey or maple syrup and the vanilla extract. 3. Stir in the oats, coconut flakes, and sea salt. Mix well until fully coated. 4. Spread the granola on the cookie sheet and bake at 250 degrees for 50 minutes. Stir every 15 minutes. 5. After 50 minutes, if it is not golden brown, raise the heat to 275 degrees and bake for an additional 5-7 minutes. Keep an eye on it so it doesn't burn. 6. Let cool completely and then store in an airtight container. Serves 4-6.

Pumpkin Spice Granola 6 Tablespoons vegan buttery spread, melted 4 Tablespoons pure pumpkin puree ½ cup maple syrup 2 teaspoons cinnamon 1 teaspoon ginger ¼ teaspoon nutmeg pinch of ground cloves pinch of salt 4 cups gluten free old-fashioned oats 1 cup pepitas 1. Preheat the oven to 275 degrees. Line two baking sheets with parchment paper. 2. In a large bowl, mix together the melted vegan butter spread, pumpkin puree, maple syrup, salt, and spices, Stir well. 3. Add the old-fashioned oats and stir well, making sure the oats are evenly coated. 4. Divide the mixture among the two baking sheets. Bake at 275 degrees for 45-55 minutes, stirring often. 5. Sprinkle the pumpkin seeds on the granola for the last 10 minutes of baking. Let cool completely before storing in an airtight container. Serves 6-8.

Peanut Butter and Jelly Breakfast Cookies 1 overripe banana, mashed ½ cup peanut butter or sunbutter ½ cup coconut sugar 1 cup gluten free oats ¼ teaspoon baking soda Pinch of salt 2/3 cup fresh or frozen blueberries 1. Preheat the oven to 350 degrees. Line a cookie sheet with parchment paper. 2. Place the banana in a bowl and mash with a fork. Add the peanut butter and coconut sugar and mix together. 3. Add the gluten free oats, baking soda, and salt, and mix well. 4. Stir in the blueberries. 5. Drop the dough by rounded tablespoonfuls onto the prepared cookie sheet. Bake at 350 degrees for about 13-15 minutes. 6. Let cool on the cookie sheet. Store in an airtight container. Makes 12 cookies.

Chocolate Chia Seed Pudding 4 Tablespoons chia seeds 2 Tablespoons unsweetened cocoa powder 2 Tablespoons maple syrup ½ teaspoon vanilla extract 1 cup non-dairy milk (coconut milk works well) Pinch of salt Fresh berries 1. Put the chia seeds and the cocoa powder in a medium size glass bowl and whisk together. 2. Add the non-dairy milk, maple syrup, vanilla extract, and salt, and stir to combine. Cover the bowl and refrigerate for 30 minutes. 3. After 30 minutes, stir the mixture with a spoon to break up any clumps of seeds. Return the mixture to the refrigerator. 4. Refrigerate for at least three more hours or until the pudding is thick and spoonable. Spoon into serving cups and top with raspberries. You can store this in the refrigerator for up to 3-4 days. Serves 2-4.

No-Bake Sunbutter Granola Bars 4 Tablespoons vegan buttery spread 4 Tablespoons sunbutter 6 Tablespoons honey or maple syrup ½ cup coconut sugar 2 ½ cups gluten free old-fashioned oats ¼ cup ground flax seed ¼ teaspoon salt ½ cup dried cranberries 1. Place the gluten free old-fashioned oats, ground flax seed, and salt in a large bowl and mix together. Set aside. 2. Place the vegan buttery spread, sunbutter, honey or maple syrup, and coconut sugar in a sauce pan. Heat over medium low until melted and combined. 3. Pour the wet ingredients over the dry ingredients and stir well. Add the dried cranberries and stir to incorporate. 4. Line an 8x8 square pan with parchment paper so that there is an overhang on two sides. Pour the mixture into the pan and use a piece of waxed paper to press it down firmly. Let cool for about two hours before slicing into bars. Store in an airtight container. Makes about 12 bars.

Apple Cinnamon Granola 1/3 cup vegan buttery spread 1/3 cup maple syrup 1 teaspoon vanilla extract 3 cups gluten free oats 1 ¼ teaspoon cinnamon Pinch of nutmeg Pinch of salt 1 cup dried apples (apple chips would also work) 1. Preheat the oven to 250 degrees. Line a rimmed baking sheet with parchment paper. 2. Place the vegan buttery spread in a microwave safe bowl and microwave for 30-40 seconds or until melted. Stir in the maple syrup and vanilla extract. 3. Place the gluten free oats, cinnamon, nutmeg, and salt in a large bowl. Pour the wet mixture over the dry ingredients and stir to coat. Spread the wet granola onto the prepared baking sheet. 4. Bake at 250 degrees for about an hour, stirring every 15 minutes. 5. Let granola cool completely before adding the dried apples and transferring to an airtight container. Serves 4-6.

Chocolate Cherry Energy Bites 1 cup raw pumpkin seeds 1 cup hemp hearts 1 cup dried cherries 1 cup unsweetened cocoa powder 1 cup maple syrup ¼ cup dairy free mini chocolate chips Extra cocoa powder for rolling if desired 1. Place the pumpkin seeds and hemp hearts in a food processor and pulse until finely ground. 2. Add the dried cherries, cocoa powder, and maple syrup. Process until the mixture is fairly smooth - it will be quite thick, 3. Add the mini chocolate chips and stir. 4. Line a cookie sheet with waxed paper. Take a tablespoon of the mixture and use your hands to roll it into a ball. If you want to dip it in cocoa powder or another coating, you can do so. Place the balls on the cookie sheet. 5. Chill in the refrigerator for an hour before eating. Store energy bites in an airtight container in the refrigerator. Makes 24.

Sunbutter Energy Bites 1 cup raw pumpkin seeds 1 cup dried cherries 1 cup sunbutter ½ cup maple syrup 1. Place the pumpkin seeds and the dried cherries in a food processor and pulse until the pumpkin seeds are finely chopped. 2. Add the sunbutter and maple syrup and process until a thick dough forms. 3. Roll the mixture into balls and place onto a waxed paper lined cookie sheet. Refrigerate until firm, then transfer to an airtight container. Store in the refrigerator. Makes 24.

Thank you! Thank you for purchasing my ebook! Please visit my blog for new recipes each week. www.theprettybee.com