Tag Archives: healthy

Oats, Apples, & Cookies

30 Sep

As the crisp fall air replaces the summer ease, I’ve been switching up what I’ve been putting on my plate.  Apples have replaced summer berries, basil & corn have taken a seat to sweet potatoes, pumpkins, and squash – and oatmeal has reappeared into my regular routine.  Oh and cinnamon is generously sprinkled on many, many things – with gusto.

I feel more aligned and at ease when I eat what the season has to offer, it creates this subtle shift.  When I eat seasonally I can smoothly transition into the new space and pace of nature, rather than wanting and wishing what was (although that happens occasionally).  My body expects and welcomes the new seasonal food.  It’s grounding, warming, and comforting.  I find myself craving these fall findings – and unable to have enough apples.

I have been LOVING oats & apples in all it’s many forms.  In bowls or mason jars – depending on the amount of time I have to get out the door.  Here is a simple recipe you can incorporate into your weeks to make a great breakfast or even mid-morning or afternoon snack:

Steel Cut Oats with Toasted Apples & Pecans:

Steel Cut Oats

steel cut oats to stay

* Make a batch of steel cut oats (boil 4 cups of water then add 1 cup of oats and cook uncovered on low for 30 minutes OR add 1 cup of oats to 4 cups of water – stir and let sit for a minute, then cover and put in fridge overnight!) * this will give you about 3-4 servings for the week.

* Toast toppings:  Add a little butter or coconut oil to a warm pan and add cut up apples & pecans (feel free to add dried cranberries, cherries, or raisins here), stir, add cinnamon + perhaps a touch of maple syrup.

Prepare in bowl and sit and enjoy, or add to mason jar and plop in bag – I layered my to go oats by filling the jar halfway with oats + topping with cinnamon, maple syrup, and toasted treats – then repeat.

steel cut oats to go

steel cut oats to go

Of course this is only the beginning.  Top and taste according to what your boy wishes.

Then of course there was and will always be COOKIES.  As much as I am a cookie monster, I try and seek out healthy recipes with unprocessed sugar, good quality flour, and relatively little ingredients.  Here is what I found: click link or picture for recipe from Real Food Real Deals, they were really quite tasty.

Pumpkin Chocolate Chip Cookies

pumpkin chocolate chip cookies

pumpkin chocolate chip cookies

Doesn’t it all just look like fall?  Browns and oranges gently resting on the ground.  What are your favorite fall treats?  Would LOVE to hear.

Superfy Your Salad

19 Aug

Salads can become boring, uninspiring, healthy ought to’s – rather than scrumptious, exciting, delicious want to’s.  Here are some ways you can add to it’s nutritional content and really design beauty for your belly on a plate.

  • Choose Dark GreensSwap the ice-berg and the romaine for dark leafy greens: kale, arugla, spinach, mixed greens, watercress, dandelion greens etc.  The darker the green the more nutrient dense it is.  So it will fill you up and leave you full of energy.  
  • Add Your Seeds:  Chia seeds, pumpkin seeds, sesame seeds, sunflower seeds, poppy seeds, etc – sprinkle them on.  They are a great source of fiber, protein, and omega 3 fatty acids – not to mention they are filled with energy (think of the chia pet or sunflower seed that eventually grows from that tiny little seed) that will leave you powered for the rest of the day.
  • Sproutify:  Take it the next step by adding sprouts to your salad.  You can even grow them yourself.  They are easy for your body to digest, filled with vitamins and minerals, and add a nice texture for your taste buds to enjoy.  For more on the glory of sprouts, click here.
  • Homemade Salad Dressing:  As convenient as bottled salad dressings are, you end up paying for a bottle of ingredients that are less than desirable to be putting into your body.  Keep it simple and make your own, or if you are out just ask for olive oil and vinegar, and sprinkle some S&P if you’d like.
  • Top Till Your Hearts Content:  To make it a meal, add a grain, some veggies, beans, or fruit – layer whatever you need to feel nourished and full.  * A little cheese can go a long way 🙂
kale + blueberries + walnuts + parmesan + honey vinegarette

kale + blueberries + walnuts + parmesan + honey vinegarette

If that isn’t enough to get you excited about a bowl of leafy greens, check out this endless guide of salad recipes that are sure to tantalize your taste buds.

And if you need a quick and easy go to salad dressing try:

1/2 cup – balsamic vinegar (or apple cider vinegar)

1 cup – olive oil

1 clove of garlic minced

1 scoop of mustard

1 scoop of honey

Salt and pepper to taste

Make a batch and keep on hand in an airtight container for up to two weeks.  And if you are using kale as your base, don’t forget to massage the dressing into those curly, curly ends.  Makes it much more tastier.

So here is to an inspirational and nutritionally dense salad that will leave you feeling full and energized.  I would love to hear your favorite salad, or ways that you superfy your leafy greens… the options are endless.  Leave a comment below!

Golden Beet Salad

22 Apr

I love tasty and satisfying salads.  This weekend I made a delightfully delicious bundle of greens with beets + goat cheese + toasted walnuts topped over some simply dressed baby greens.  Pretty quick and easy – the only time consuming thing was the beets – so plan ahead.

rockin' veggie medley

Ingredients:

handfuls of baby kale & baby swiss chard

3 golden beets (boiled, with skins removed and chopped – let cool)

handfuls of toasted walnuts (toast in frying pan with a bit of olive oil)

crumbles of goat cheese

for the dressing:                                                                                                                                                                                     this is my go to dressing – mix in a mason jar to save extra  for the next salad  concoction

1 cup olive oil

1/2 cup apple cider vinegar

1 tablespoon of mustard

1 clove of minced garlic

salt & pepper

baby rainbow chardThrow the greens in the bowl and massage the dressing over it, then add the beets, cheese, and walnuts and enjoy.

New Juicer in the House

7 Apr

Which has lead to a lot of experimenting and lots of juice drinking.  Some combinations have been more successful than others.  I made the mistake of juicing two bundles of watercress not realizing how incredibly bitter they are and any combination of apple, cucumber, celery, and lemon would not change a thing! But also had some successful runs:

Mango BreezePapaya Dream

Bottled up and ready to go!  Bottle Up

I love the way I feel when I drink green juice regularly.  Vibrant, alert, energized, and clear.  I am flooding my system with delightful greens that I wouldn’t get as much of if I didn’t liquify.  When you juice the fiber is removed, which makes it super easy for your body to process this goodness, giving your digestive system a rest (which can always be welcome).  I guzzle a mason jar of green juice as a morning snack – but you could drink it for breakfast, enjoy as at the 4:00 mark, or any time you desire.  Do you have a favorite recipe or combination?  Love to hear about it!

Thanksgiving in a Bowl

3 Apr

… in April.

… for breakfast!

Quinoa Porridge

Here is the scoop:

Make it warm:  Add some pre-cooked quinoa & sweet potato bits to a pot with a few glugs of coconut milk (or your preferred milk choice).

Spice it up:  Toss in some shakes of cinnamon, a pinch of nutmeg and cardamon and mix.

Add some more flavors:  Pecans & dried cranberries.

Pour into a bowl, grab a spoon, give thanks and dig in for an excellent start to your day.

What’s for Dinner?

25 Nov

I was talking with my sister-in-law about the challenges of getting dinner together during the week.  I can’t even begin to think about what to make for dinner after a long day, but I do great when I spot a recipe I want to make and bookmark it on my computer and in my brain.  Today for lunch I made a recipe that came through my inbox (I love those – it is half the battle) and it was delicious.   It was quick, easy, light & healthy.  I can foresee it being a staple Tuesday dinner.. Plus, it felt nice to take a break from meat & dairy which I had a bit too much of over this weekend.

The Leftovers ^

Serves 4

1/2 pound fresh or dried udon noodles
2 tablespoons vegetable oil
1 medium red onion, sliced into half-moons
4 ounces shiitake mushrooms, stems trimmed, sliced
3 cloves garlic, minced
2 teaspoons ginger, minced
2 tablespoons mirin (optional) * I didn’t use and it was fine
2 cups water
3 tablespoons miso (see tip)
4 cups chopped kale * (I used baby bok choy)
2 teaspoons soy sauce, or to taste * I actually didn’t use any of this                                                                                                    Instead I added some spicy garlic sauce for some added flavor

 

 

  • Bring a pot of water to a boil. Cook the udon according to the package directions. When done, drain and rinse with cool water until ready to use.
  • Meanwhile, preheat a large skillet over medium heat. Saute the onion and mushrooms in the oil for 5 to 7 minutes, until the mushrooms are tender and the onions are softened but still have some crunch. Add the garlic and ginger, and saute for another minute.
  • Add the mirin, water, and miso, and bring to a gentle boil. Lower the heat to a simmer and add the kale. Toss the mixture around with tongs until the kale has wilted. Add the noodles and use a pasta spoon to stir them into the broth for about 2 minutes.
  • Divide the udon and vegetables among bowls and spoon some broth over each serving.

 Tip: In this recipe, use a strong, dark miso. If you are using a light, mellow miso, you may want to add another tablespoon or so.

Recipe from Vegnomicon by Isa Chandra Moskowitz and Terry Hope Romero.