Oatmeal Recipes Galore!

Oatmeal is one of my favorite breakfast to make. Oats are packed with soluble fiber, which help to work to clear away compounds in your intestines that can contribute to high cholesterol. Soluble fiber can also help with blood sugar regulation and weight management.

During one of my recent cooking classes, I made a few oatmeal varieties and the participants loved it! Hope you enjoy them as much as they/I did :)

Cocoa-Banana Oatmeal
Ingredients 
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small banana, mashed
1/2 teaspoon almond extract (can sub in vanilla extract)
1 teaspoon cocoa powder
1 tablespoon almond butter (can sub in peanut butter)
1 tablespoon sliced almonds (optional)

Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients (except sliced almonds) and cook for about 5-7 minutes.
3. Top oats with sliced almonds and serve!

**You can also add in a sweetener of your choice if the banana is not enough for you. You can also add in ground flaxseeds for a boost of healthy fats, fiber, and protein.

Nutrition Information: 368 calories, 15g fat, 153mg sodium, 54g carbohydrates, 14g sugar, 9g fiber, 9g protein

Apple Cinnamon Oatmeal
Ingredients 
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small apple, diced
2 tablespoons unsweetened applesauce
1 teaspoon brown sugar (can eliminate for lower sugar recipe)
Dash cinnamon

Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients and cook for about 5-7 minutes.

Nutrition Information: 257 calories, 6g fat, 152mg sodium, 49g carbohydrates, 18g sugar, 8g fiber, 6g protein

One last comment about these recipes. A lot of the sugar is coming from natural sources like the banana and apples, so don't be too concerned about those numbers. Also, with having fruit/nuts, you are also boosting the fiber content of the recipe. Remember, to leave the skin on with your apples since that is where a lot of the fiber and nutrients are. 

Gluten-Free Pizza Recipe

All this week, I have been experimenting with different types of pizza crusts (whole wheat, flax and chia seeds, cauliflower, eggplant, etc). Mostly good results; however, my favorite one was made with Bob's Red Mill Gluten Free Pizza Crust Whole Grain Mix. It was fairly cheap, $3.29 per 16oz bag, and tasted great! I was going to mix this with cauliflower; however, genius me left it in a brown bag in my kitchen and it went bad :/ I ended up using the recipe on the back of the bag for the crust and it is by far my favorite! I halved the recipe and make gluten-free cinnamon rolls along with it. Another win in the bag. Hope you enjoy as much as I did!

Gluten-Free Pizza 
Yield: two 12-inch pies or one 16-inch pie
Ingredients
1 pkg gluten free pizza crust
1 1/4c warm water
2 eggs
2T olive oil
1 yeast packet (comes in the bag)
Toppings: sauce, meat, cheese, etc

Directions
1. Preheat oven to 425 degrees F.
2. In a large bowl, combine water and yeast. Let stand for 5 minutes.
3. Add eggs and oil to mixture and blend.
4. Add GF pizza crust mix and blend for 1 minute.
5. Split the dough in half and leave in the bowl. Cover with plastic wrap and let rise for 20 minutes.
6. Place dough on greased pizza pan. Using wet hands (really important), spread out dough to cover the full pan.
7. Bake for 7-9 minutes.
8. Top with desired toppings and bake for an additional 15 minutes.
**I used just a basil pasta sauce, rotisserie chicken from the supermarket, fresh spinach, and shredded cheddar/mozzarella cheese. Quick and tasty!

My finished product!

Coco-Nut Balls Recipe

Ingredients
1/2c raw almonds
1/2c raw cashews
3/4c unsweetened, coconut flakes
7 dates (pitted)
1T coconut oil, melted
1-2T water

Directions
1. Food process almonds, cashews, coconut flakes, and dates.
2. Add coconut oil and 1-2T of water (depending on texture).
3. Roll into balls (will be sticky) and refrigerate.


This is one of those recipes where you can alter it to your taste buds (and pretty easily). It has a nutty-coconut flavor (a little strong). If you are not that big of a coconut fan, I would suggest dropping the flakes to about 1/4c. This will also cut back on some of the sugar. The dates give it a sweet taste; however, this is another ingredient you can cut back on if you are not the sweet tooth. Since the balls are a bit sticky, you can add in some extra nuts for some more healthy fats and protein (It will also help to firm it up). Hope you enjoy!

Nutrition Facts (Per serving of 2 balls)
Yield: 35-40 balls
Calories: 94
Fat: 5.5g
Cholesterol: 0mg
Carbohydrates: 11g
Fiber: 1.4g
Sugar: 8g
Protein: 1.4g

**Calculated using sweetened coconut flakes. If using unsweetened flakes, calories/carbohydrate/sugar content will decrease.

Lemon Protein Bites

A few blog posts ago, I posted a recipe for Peanut Butter Protein Balls which are a quick boost of protein for you if you are on the go. One of the best things about that recipe is it is so versatile. Have a sweet tooth? Add some mini chocolate chips! Want some more protein? Add some chopped nuts and chia seeds! I love taking the protein bites with me to work/the gym. After finishing a work shift, I will pop a few in my mouth before heading into the gym. This helps to keep me fueled for my workout and cross the bridge between breakfast and lunch.

I am also a huge fan of lemons, as in I will eat a raw lemon :), so the last time I made this recipe I bumped up the lemon juice to 2-3T! I also ran out of dates before making this a second time, so I subbed cranberries. You can also try raisins or another dried fruit (I always go with the unsweetened dried fruit)!

Lemon Protein Bites
Ingredients
1c raw cashews
1c raw almonds
9 dates (pitted) or 1/4c dried, unsweetened, cranberries (You can cut back on fruit depending on how sweet you want it; this will cut back on the sugar in the nutrition facts portion).
1T lemon juice

Directions
1. Food process cashews and almonds.
2. Add dates/cranberries and lemon juice.
3. If mixture is dry, add more lemon juice or water.
4. Roll into balls and refrigerate.


Nutrition Facts: Per lemon bite
(yield about 40 balls)
Calories: 54
Fat: 3g (1g MUFA, .5 PUFA)
Carbohydrates: 5.5g
Fiber: 1.2g
Sugar: 3.5g
Protein: 1.5g

Healthy 1-Dish/1-Pan Meals

Big, elaborate dinners are nice; however, they are not very realistic for the on-the-go parent or family. Below, I complied some 1-dish, crockpot meals that I found to be quite tasty! If you don't have the time to prep all the ingredients in one day, try prepping some the night before. Then, the day you are cooking, you will just have to throw everything together.
Package leftover portions into dishes that you can freeze and take to work/school for a quick, healthy meal.


Balsamic Chicken and VegetablesIngredients:
•               1/4
cup bottled Italian salad dressing
•               2
tablespoons balsamic vinegar
•               1
tablespoon honey
•               1/8 - 1/4
teaspoon crushed red pepper
•               2
tablespoons olive oil
•               1
pound chicken breast tenderloins
•               10
ounces fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
•               1
cup purchased shredded carrot
•               1
small tomato, seeded and chopped

Directions:
1. In a small bowl, stir together first 4 ingredients. 2. In a large skillet, heat oil over medium heat. Add chicken. Cook for 5-6 minutes. Add half of the dressing mix to the skillet and transfer chicken to a serving plate. 3. In the same skillet, add asparagus and carrots. Cook for 3-4 minutes and add to serving plate. 4. Stir remaining dressing mixture, add to skillet. Cook for 1 minute. Drizzle over chicken. Sprinkle with tomato. **Baking Instructions: Mix all ingredients and pour over chicken breasts. Bake in oven at 350 degrees for about 45 minutes (until chicken is cooked through).



Greek ChickenIngredients:   1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots   1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into                      1 1/4-inch-wide wedges   2 pounds boneless, skinless chicken thighs, trimmed   1 14-ounce can reduced-sodium chicken broth   1/3 cup dry white wine   4 cloves garlic, minced   3/4 teaspoon salt   1 15-ounce can artichoke hearts, rinsed and quartered if large   1 large egg   2 large egg yolks   1/3 cup lemon juice   1/3 cup chopped fresh dill   Freshly ground pepper to taste

Preparation1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.



Apple-Spinach ChickenIngredients: 2 teaspoons vegetable oil4 (4-ounce) skinless, boneless chicken breast halves1/4 teaspoon salt1/4 teaspoon black pepper1 garlic clove, minced (about 1/2 teaspoon)1 tablespoon spicy brown mustard1/2 cup apple cider1 medium Granny Smith apple, cored and sliced6 cups fresh baby spinach or chopped Swiss chard  Preparation:1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper, and add to skillet. Cook 5-6 minutes on each side or until well browned. Remove to plate, and keep warm.2. Add next 4 ingredients (through apple slices) to pan; bring to a boil. Reduce heat, simmer, stirring often, 5 minutes. Return chicken and juices to pan. Cook, stirring occasionally, until sauce thickens and the chicken is cooked through, about 3 minutes.3. Add spinach to pan, and toss until wilted, about 1 minute. Serve hot. 

Eggplant and Chickpea Stew Ingredients:  1 ounce dried porcini mushrooms  3 cups hot water  2 large eggplants (about 1 1/2 pounds each)  3 tablespoons extra-virgin olive oil, divided  2 large onions, thinly sliced  6 cloves garlic, minced  2 teaspoons dried oregano, crumbled  1 small (1-inch) cinnamon stick  1 teaspoon salt  1 teaspoon freshly ground pepper  1 bay leaf  1 cup chickpeas  1 28-ounce can tomatoes, drained and coarsely chopped  1/4 cup finely chopped fresh parsley

Preparation

1. Preheat oven to 400°F.
2. Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
3. Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
5. Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.



http://www.eatingwell.com/recipes/greek_chicken_vegetable_ragout.html

http://www.eatingwell.com/recipes/eggplant_chickpea_stew.html

http://www.bhg.com/recipe/soups/barley-vegetable-soup/

http://www.bhg.com/recipe/chicken/balsamic-chicken-and-vegetables/

Healthy Breakfast Ideas

Looking for some healthy ideas for the most important meal of the day (breakfast if you were wondering)? You have come to the right place!

Skinny Pancakes Recipe 1
Ingredients: 2 egg whites, 1/2 banana, 1/2 teaspoon vanilla, 1/2c uncooked oatmeal, dash cinnamon
        *Optional add-ins: fruit, honey, unsweetened coconut, protein powder, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 2
Ingredients: 1/2 banana, mashed (or 1/4c applesauce), 1 scoop of protein powder, 2 egg whites, cinnamon to taste
        *Optional add-ins: fruit, honey, unsweetened coconut, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 3
Ingredients: 1 egg white, 6 oz. plain greek yogurt, 1/4 c almond or coconut flour, 1 scoop protein powder, 1 teaspoon baking soda
Directions: Stir together dry ingredients. Stir together wet ingredients. Add wet to dry ingredients. Cook in a frying pan over medium heat.

3-Ingredient No-Bake Bars
Ingredients: 1 cup natural peanut butter, 1 cup honey, 3 cups of oats, protein powder (optional)
Directions: Heat peanut butter and honey in a saucepan on low heat until liquid. Mix in oats and protein. Press in a 9x9 pan and refrigerate overnight.

Breakfast Add-Ons

-Add fruit to pancakes, cereal, or toast.

-Add flaxseed and granola to yogurt.

-Add protein powder to your smoothie.

Ideas for Breakfast On-The-Go
Let's face it, you don't always have time to make fancy breakfast meals. So, what do you do instead? One option is to make a large batch of protein pancakes, bars, or muffins and store in the fridge/freezer to use all week. Another option is to make a quick smoothie (fruit, yogurt/milk, peanut butter, ice, protein powder). I use the magic bullet. It is the perfect size for 1 smoothie and the cups are portable! Another option is to make a trail mix to snack on while you drive.

Happy breakfast eating!




http://thejoyofeverydaycooking.com/3-ingredient-no-bake-peanut-butter-bars/

Snacking and Healthy Eating on the Go

Scenario 1: From the minute you get up in the morning, you are running like crazy, whether it is with your job, your family, your hobbies, or all of the above. You may have just enough time to grab breakfast in the morning. If not, your stomach is grumbling leading to the perfect setting for that salty, fatty, not-so-good snack. Scenario 2: You don't eat all morning and before you know it, your stuffing cold leftovers into your mouth at the fridge. Scenario 3: You experience both scenarios mentioned before, depending on the day.

Whatever your scenario may be, here are simple tips and recipes to help you curb the cravings and snack healthy!

Let's start off with a brain buster question. Are 100-calorie pack snacks "healthy?" Truth is, no. They are basically 100 calories worth of carbohydrates. Since simple carbohydrates turn into sugar in your body, they are basically 100 calories worth of sugar. While they are better than eating chips out of the bag and help with portion control, they are no match for the endless possibilities of healthy snacks.

Tips for Healthy Snacking
1. Design your snacks like mini-meals. Include protein, fat, and healthy carbohydrates.
2. Resist the urge to snack when you are bored or stressed. Try going for a walk or reading a book to get your mind off of food.
3. Don't snack in front of the TV. This leads to mindless eating and lack of portion control.
4. If you are one to eat from the chip/pretzel bag, take out a serving and put the rest away in the cabinet.
5. Make snacking interesting! Try something new and different (like macadamia nuts or avocado slices).

Tips for Snacking On-The-Go
1. Pack your snack the night before, or at the beginning of the week. If you are making non-perishable items (trail mix or homemade granola bars) portion out a serving so they are easy to grab on the way out.
2. Remember to read the nutrition label. Sugar should not be one of the first 4 ingredients!
3. Choose high-fiber snacks like fruits and vegetables to keep your fuller for longer.
4. Stash carrots, peanut butter, and crackers in your bag or desk drawer so you always have healthy food nearby.
5. If the vending machine is all you have as an option, opt for nuts (protein and fat) or a lower sodium food.

Simple Snacks for Home or On-The-Go
-bananas dipped in yogurt, rolled in nuts, and frozen
-bananas dipped in peanut butter and frozen
-apples and peanut/almond butter
-apples and cheese
-trail mix with dried fruit, nuts, popcorn, etc
-hummus (mashed chick peas, olive oil, garlic) and vegetables
-avocado deviled eggs (hard boiled eggs, yolks mashed with avocado and spices)
-smoothie made with protein powder or peanut butter
-mini sandwich with tuna or egg salad
-yogurt with blueberries and granola

Hopefully, these tips help you to curb those cravings and snack healthy. Happy snacking!