Breakfast food items are probably the most consumed processed food in the grocery store besides snacks! And why not? No one has time to make breakfast any more. Your kids need to get to school, you’re running late for work, or you think it’s just not worth the time and effort. Muffins, frozen breakfast meals, granola bars, breakfast bars, cereal and bagels are the quickest and easiest things to eat and in the morning and are always well stocked at your local grocery store.
When I was on Weight Watchers, breakfast was a cinch. Packaged foods, done! Two Kashi Waffles into the toaster oven and 2 Jimmy Dean Sausages into the microwave and within 2 minutes breakfast was served on a paper plate and into the car I went. Believe it or not, that was considered a good choice at WW. I stayed within my points and got some protein.
It’s hard to believe that I ate so many overly processed foods before. My husband and I chuckle about that from time to time. Before Kashi, I ate Eggo’s. There were frozen English muffins, crackers, granola — even frozen pizzas. Ugh, makes my stomach turn just thinking about it.
As someone who eats clean now, that means NOTHING processed. That includes everything from breakfast sausages to salad dressings. If it comes pre-made and I don’t know where the ingredients came from or can’t pronounce them, I don’t buy.
So what’s a girl on the run to do when I’m needing some carbs for my double workout and don’t want Overnight Oats? Quinoa Breakfast Bars, that’s what. I LOVE these bars. They are filled with oats, quinoa, almond butter and banana. All the good stuff to keep you sustained for a busy day or workout. A friend of mine training for Iron(wo)Man makes these delicious bars in a muffin tin, freezes them, and then takes them on her long rides. This way she gets the carbs she needs (about 18.5% per muffin/bar) and protein (about 4% per muffin or bar) without eating processed sports goo’s or bars. WIN!
How long does it take to makes these amazing power muffins? Only 5 minutes to prep and then about 20 minutes in the oven (times will vary depending on pan size). That’s it. The entire family will love them. Make them on Sunday, keep in the fridge, and eat all week. These bars are great with a hard boil egg, smear of cream cheese or slice of chicken breast if you need a little extra protein or more substantial meal.
Quinoa Oat Breakfast Bars
Makes 16 Bars or Muffins
1 ½ cup quick oats
1 cup cooked quinoa
3 ripe bananas
¼ cup honey, raw organic (can use less if bananas are extra ripe)
¼ cup almond butter (or favorite nut butter)
1 tsp vanilla extract
1 tsp baking powder
1 tsp cinnamon
½ tsp salt
½ tsp nutmeg
½ cup walnuts
½ cup raisins
½ cup unsweetened coconut
Preheat oven to 350 degrees. Line 8”x8” baking pan with parchment paper in the center only. Grease the sides, where parchment doesn’t meet the pan.
In a large bowl combine the dry ingredients: oats, quinoa, baking powder, salt, cinnamon and nutmeg (nuts, raisins and coconut if using). Set aside.
In a blender, add the banana, honey, almond butter and vanilla and blend for 20 seconds on medium-low until ingredients are smooth.
(No blender, that’s ok: In a second smaller bowl, mash bananas to a semi-smooth texture. Set aside. In another bowl, whisk eggs together until scrambled. Add vanilla, honey and almond butter; combine. Add mashed bananas to wet mixture and blend together (a spatula works best).)
Combine the wet and dry mixtures together. Batter should not be too runny (if it is, add more quinoa until desired texture). Add to 8X8 lined pan or 16 muffin cups.
Bake for 20-25 minutes (muffins about 15) until bars are golden brown and have a spongy firmness to the touch. Remove and let cool completely in baking pan. Cut into 16 squares. May store in fridge for up to 4 days or freeze.
Here’s the fun part about these bars/muffins, you can create any kind you want. Let your imagination run wild. You won’t mess them up. Like sunflower seed butter? Add that instead of the almond butter. Like dried apricots? Chop those up and use instead of the raisins. Think the recipe calls for too much honey? Don’t add it. It’s really up to you. Because this isn’t a traditional bread or cake all you have to do is touch the center to feel if they are ready. Start baking at 15 minutes and then go from there. They should be just soft to the touch.
I hope this helps you with your breakfast dilemma and keeps you out of the frozen food aisle, cereal aisle, and bread aisle during your next trip to the market!