All posts tagged breakfast

NOURISH … crispy wild blueberry protein bites


Many days I travel to school pickup with these in tow. The kids are always hungry right after school and these bites are packed with protein, omega 3’s, and fiber. They also make a very quick breakfast if I remember to mix some up the night before. This is also a simple recipe for the kids to help with.  We used dried wild blueberries from Maine for these but other dried fruits would also work. The size of wild dried blueberries are perfect for these bites and, of course, quite yummy. I also like to use this brand of rice cereal with minimal ingredients. These can certainly be made sans rice cereal if you want to add more ground flax and maybe a little almond flour. You may also remember this orange spiced energy bite that I shared in the past, which is also a favorite of ours. Enjoy!!




Crispy Wild Blueberry Protein Bites
  1. 3/4 c. almond butter (or peanut butter)
  2. 1 t. coconut oil
  3. 3 T. raw honey
  4. 3 T. ground flax seed
  5. 1 T. ground chia seed
  6. 1/2 t. orange extract
  7. 1 c. crispy rice cereal
  8. 1/2 c. dried wild blueberries
  1. Mix all ingredients together except for the the rice cereal and dried blueberries. When well blended stir in the rice cereal and dried blueberries. Form into desired sized round bites.
  2. Store bites in an airtight container for 5-7 days (though ours never last this long before being devoured).
  3. makes approx. 25 - 1" bites or 16-18 1-1/2" bites.
Five and One

NOURISH … busy mornings with protein waffles packed with eggs and nut flours

These waffles have been a lifesaver on rushed school mornings and are packed with protein. One (or even 1/2) of a waffle each, topped with fruit, is usually enough for the hungry crew.  This is one of those recipes (loaded with eggs) when I wish we raised chickens. Recently I joyfully accepted an overabundance of fresh eggs from my sister so I used them to make and freeze batches of these waffles. It’s so worth it to have these in the freezer ready to take out and pop in the toaster. I’ve tried several different flour combos testing the recipe and this one’s a favorite! The original recipe, including eggs, yogurt and flour, came from my mother- in-law and is also delicious, but since we’re limiting grains and dairy I adapted it to include nut flours and coconut milk. ENJOY!



  1. 6 eggs
  2. 1 c. canned coconut milk
  3. 1/2 c. coconut oil (warmed to liquid)
  4. 1 t. extract (lemon, orange, or vanilla)
  5. 1 banana mashed
  6. 3/4 c. almond meal
  7. 1/2 c. coconut flour
  8. 1/2 t. cinnamon or chinese five spice blend
  9. dash of salt
  1. Whisk together wet ingredients and the mashed banana. In a separate bowl, mix dry ingredients - almond and coconut flours, spice, and salt.
  2. Heat waffle iron and wipe with coconut oil to prevent sticking. Nut flours tend to cook up quick so watch the waffles and take them out early if they are browned and ready.
  3. Makes approx. 5, 7" round belgium waffles. Usually on school mornings one or 1/2 of these waffles is enough for the kids.
  4. I normally double or triple the recipe to have extra to freeze.
Five and One

NOURISH … with orange spiced energy bites


These bites were originally meant for after school but running late to school after hibernating at home for a couple of snow days, they quickly became the perfect “eat in the car breakfast, because we are beyond late!” After school I like to include a snack that is packed with protein to curb that afternoon grumpiness in my boys. They’re not fans of too many whole nuts at a time so crushing them into a nut meal seems to work really well and blended with the banana, raw cacao, spices, and orange, it’s closer to a treat than a snack. This is a great one for the kids to help with and they can be stored in the refrigerator to pop out at snack time and maybe even those super rushed mornings.




Orange Spiced Energy Bites | gluten free and grain free | adapted from this recipe by Apartment 34

1 cup almond meal (coconut flour or cashew meal would also work well)

1/2 t. asian five spice (or cinnamon)

1 T. raw cacao powder

1 ripe banana mashed

2 T. raw honey

1/2 c. almond butter

dash of salt

1 t. of orange juice or a few drops of orange extract

unsweetened coconut for rolling the bites in

cooking note … if you would like to use a blend of nuts and pulse them in a food processor, this works well too. I find almond meal and cashew at Trader Joes.


If you are making your own meal from nuts just crush them in a processor or a blender until ground, but not into a butter. For the almond butter, you can certainly just make your own while you are already blending nuts.

Place the nut meal, asian five spice or cinnamon, and the cacao powder in a large bowl. Mash the banana on a plate and then add in the honey and almond butter. Add this mixture to the nut meal mixture. Mix in the salt and the orange juice or extract. Mix this all together with a wooden spoon. Let this cool in the refrigerator for an hour and then roll into 1″ round bites. Freeze the bites for 30 minutes and then roll them in coconut (you could also roll them in chopped nuts instead of the coconut).

We’re always looking for new healthy (gluten free + grain free) homemade snack ideas here so feel free to comment with your favorites.