B E aster

Zucchini Tomato Frittata

Easy Sweet Potatoes and Eggs

Zucchini-Quinoa Cakes with Yogurt Dill Sauce

Cocoa-Almond Quinoa Breakfast Cake

Banana, Blueberry Muffins

Buckwheat Pancakes or Waffles

Almond Vanilla Scones

Challenge Friendly Easter Bunnies

Reese’s ALMOND BUTTER Cups

runch Menu

Zucchini Tomato Frittata

Enjoy this filling frittata for breakfast, lunch or

dinner. The combination of eggs, goat cheese

and zucchini make this recipe a family

favourite.

Serves 4

Ingredients:

8 large eggs

3 tablespoons water

2 teaspoons broth

1 small red onion, sliced (about 1 cup)

1 chopped zucchini

2 diced tomatoes

10 chopped, pitted kalamata olives

1/4 teaspoon salt

Freshly ground black pepper

1/2 cup goat cheddar or mozzarella

Directions:

Add the eggs and water and whisk well.

In a medium ovenproof nonstick skillet heat the broth over a medium flame. Add the onion and

cook until it begins to soften, about 5 minutes. Add zucchini, tomatoes and olives and cook for

another 2 minutes. Season with salt and pepper. Pour the egg mixture over the vegetables in the

skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg

mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle

with the cheese.

Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat

until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg

mixture will become tough.

Cut the frittata into 8 wedges and serve.

Easy Sweet Potatoes and Eggs Serves 2

Ingredients:

2 teaspoons coconut oil or butter

1 medium/large sweet potato, washed + ends cut

3 large eggs

Shredded goat cheddar or mozzarella cheese

Sea salt + pepper (to taste)

Directions:

Julienne your sweet potato [or use the large holes on a grater].

Heat a 9-10-inch skillet that is oven safe over medium and add

your coconut oil. Once hot place the sweet potato in the pan

and stir frequently until done to your liking. About 8-12 minutes.

Set your oven to broil on high. Spread the sweet potato evenly

around the pan and create 3 small wells for the eggs. Crack

eggs one at a time and pour into each well. Let cook for about

2-3 minutes until the white just starts to solidify and turn opaque.

Sprinkle with cheese and place under the broiler, watching

closely, until eggs are cooked to your liking.

Sprinkle with salt and pepper, hold the pan at an angle over a plate, and slide out of the pan with a large

metal spatula. Serve immediately.

Zucchini-Quinoa Cakes with

Yogurt Dill Sauce

Ingredients:

⅓ cup uncooked quinoa

2 medium zucchini

½ cup canned chickpeas, drained, rinsed and mashed

⅓ cup finely minced yellow onion

3 cloves garlic, finely minced

2 scallions, finely chopped

Zest of 1 small lemon

2/3 cup crumbled feta or goat cheese

1 large egg

½ teaspoon sea salt

½ teaspoon coarse black pepper

For the Yogurt Sauce:

¾ cup non-fat Greek yogurt

1 tablespoon chopped fresh dill

½ teaspoon fresh lemon juice

1 clove garlic, grated or very finely minced

Sea salt

Directions:

Preheat your oven to 400 degrees. Line a baking sheet with parchment and set aside.

Place 1/3 cup quinoa in a small saucepan with 1/3 cup plus 3 tablespoons water. Bring to a boil, lower to

a simmer, cover and cook for 15 minutes until all the water has been absorbed. Let the quinoa rest for 5-

10 minutes covered, then fluff with a fork and let it cool to room temperature.

Using the large holes of a box grater, grate the zucchini into a colander set over a large bowl or in the

sink. Sprinkle it with a pinch of salt and let it sit for about 15 minutes. This will help the zucchini release

some of its water. Mash the chickpeas with a fork until crumbly.

After 15 minutes, place the zucchini in a clean dishtowel (or cheese cloth), and squeeze well to remove

as much water as possible. Place the dried zucchini in a mixing bowl. Add the mashed chickpeas, minced

onion, garlic, scallions, lemon zest, feta, egg, salt and fresh ground pepper. Mix until all the ingredients

are very well incorporated. Form the mixture into patties ¼-inch patties about 2½-inches in diameter and

place them on the prepared baking sheet. (You should have about 12-13 cakes.)

Bake your zucchini-quinoa cakes for 20 minutes, carefully flip the patties, and cook for another 10

minutes until they’re golden brown and crisped on the outside. If your patties are stuck when you try to flip

them, just return them to the oven without flipping. They'll unstick once they finish cooking! Remove from

the oven and let cool on the baking sheet for 3-5 minutes.

While your cakes are in the oven, combine all the ingredients for the yogurt sauce in a small bowl.

Season with salt to taste and refrigerate until ready to use.

Serve cakes warm with plenty of yogurt sauce.

Cocoa-Almond Quinoa Breakfast

Cake

Nutrient-packed quinoa, and hemp seeds add protein,

fiber and essential fatty acids to your morning. Whip

up over the weekend, and then enjoy for breakfast

during the week.

Ingredients:

1 cup quinoa

1 1/2 cups unsweetened almond or rice milk

1 cup pitted dates (about 5 ounces)

1/2 cup hulled hemp seeds

1/2 cup unsweetened applesauce

1/3 cup unsweetened cocoa powder

1/4 teaspoon fine sea salt

3/4 cup almond meal, divided

Directions:

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water

and bring to a boil. Cover, reduce heat to medium-low and simmer until water is absorbed, 15 to 20

minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Preheat oven to 350°F. Line the bottom of an 8-inch square baking pan with parchment paper; set aside.

In a blender, purée almond milk, dates, seeds, applesauce, cocoa and salt. Transfer to a large bowl; stir

in quinoa and 1/2 cup almond meal. Transfer to prepared pan, scatter remaining 1/4 cup almond meal

over the top and bake until firmly set, about 1 hour.

Set aside to let cool for 1 hour, and then carefully run a paring knife around the pan to loosen the edges.

Turn out onto a flat surface, remove parchment paper, cut into squares and serve.

Banana, Blueberry Muffins

Ingredients:

4 over-ripe, mashed banana

5 large eggs

1/4 cup melted coconut oil

1 teaspoon ground cinnamon

3 tablespoons of chia seeds

2 teaspoons of baking powder

1 cup coconut flour

1/2 cup of fresh or frozen blueberries

1/2 cup of chopped macadamia nuts (optional)

Directions:

Pre-heat your oven to 325 F and grease your muffin tray with coconut oil. In a food processor mix

together the ripe banana, eggs, cinnamon & coconut oil (you can also do this with an egg beater). When

it is combined well, add in the coconut flour, baking powder & chia seeds, mix well until it forms a batter.

Let sit for 5 mins for the chia seeds to thicken the mixture. Then, gently stir in the blueberries &

macadamia nuts. Pour mixture into muffin trays until 3/4 full and depending on your oven they should

take 25-30 minutes and will be brown on top. This makes 12 muffins and they freeze quite well.

Buckwheat Pancakes or Waffles

Ingredients:

¾ cup buckwheat flour

¾ cup spelt flour

½ tsp salt

1 tsp baking soda

3 tbsp apple or date butter

3tbsp butter melted

1 egg

2 cups soured almond/rice/hemp milk (see below)

Directions:

Mix together dry ingredients. Whisk together egg, apple butter and melted butter. Stir mixture into dry

ingredients. Add milk until desired consistency is reached. You may not need all of the soured milk.

Stir mixture until all ingredients are combined. A few lumps are ok.

Make waffles or pancakes.

*To sour milk add 1 tsp of apple cider or white vinegar for each cup of milk. This is a great

replacement for buttermilk in any recipe.

Toppings:

Top with

Fresh Fruit

Apple Butter, (thinned out with alittle water)

Coconut Cream (place a can of coconut milk in the refrigerator overnight, then in the AM open

and scoop out all the coconut cream that rises to the top, beat with vanilla and cinnamon)

Date Butter

Ingredients:

2 ½ cups packed and pitted dates

2 ½ cups water

2 tablespoons vanilla

1 teaspoon cinnamon

Directions:

Add dates, water, vanilla and cinnamon to sauce pan. Cook over low heat for 25 minutes,

remove from heat and let cool. Run through blender, food processor or hand blender. Use

Date Butter as a natural sweetener in other recipes for a healthy alternative.

Almond Vanilla Scones

Ingredients:

3 cups ground almonds / almond flour

2 teaspoons baking powder

¾ teaspoon baking soda

¼ cup coconut oil

1 heaped tablespoon date butter

1 teaspoon vanilla extract

2 eggs

Directions:

Preheat your oven to F. Combine almond meal and

baking powder. Add the oil, date butter, vanilla and egg.

Mix into a soft dough. Dust your working surface with a

little almond meal. Place over the scone dough and

flatten out to 1 cm thick. Cut into rounds and place onto a

baking tray, lined with parchment paper. Bake for 20 – 25

minutes or until golden and cooked through. Remove from the oven and cool.

Serve alone or with your choice of challenge friendly jam or apple butter.

Challenge Friendly Easter

Bunnies Makes 24 mini bunnies

Ingredients:

1 cup boiling water

24 pitted dates

1 cup coconut oil, melted

6 tablespoons cocoa powder

Unsweetened shredded coconut

(optional)

Directions:

Heat water until boiling, and then add

dates. Let sit on counter, roughly 15-20

mins until dates are soft. Once dates are soft, add dates and water to blender and blend on high until

smooth. Scrape down the sides, and add melted coconut oil and cocoa powder. Continue to blend until

completely smooth. If it is too thick add one table spoon of water a time until you get your desired

consistency. Fill Bunny molds and place in freezer to harden for 3-4 hours. Enjoy. Happy Easter.

*Make sure to store in freezer as the chocolates will melt.

Reese’s ALMOND BUTTER Cups Makes roughly 24 mini cups

2 per serving

Ingredients:

½ cup boiling water

12 pitted dates

½ cup melted coconut oil

3 tablespoons cocoa powder

4 tablespoons of almond butter

Directions:

Heat water until boiling, and then add dates. Let sit on

counter, roughly 15-20 mins until dates are soft. Once

dates are soft, add dates and water to blender and

blend on high until smooth. Scrape down the sides,

and add melted coconut oil and cocoa powder.

Continue to blend until completely smooth. If it is too thick add one table spoon of water a time until you

get your desired consistency.

Pour into mini muffin sheets, (use the silicone ones so nothing will stick) fill half way. Put into freezer to

set, roughly 5-8 mins. Take back out, and place a ½ teaspoon of almond butter in each. Then spoon

remaining chocolate sauce over top.

Place back in freezer to set, roughly 15-20mins. Store in freezer as chocolate will melt. ENJOY!