A Little Green for Your Breakfast Bowl

Do you ever have one of those days that feels like a slow start?  No matter how much sleep you’ve had or how early you got up and got ready for the day, you just can’t seem to get much done?  Well, 2016 has been a little like that for me… a slow start.  But that doesn’t mean I’ve forgotten about all of you! I recently earned my Culinary Nutrition Expert certification where plant-based, healing, ‘wow’ ingredients and cooking were the focus.  One of my favorite parts of the program was transforming everyday, not-always-healthy foods into powerhouse recipes that give your body powerful nutrients and keep your taste buds happy.  Today I’m sharing one of those culinary creations with you!

Cold, wintery days call for warm, comforting foods. Oatmeal is a breakfast favorite, but can be boring and lack diversity of nutrients, especially protein.  I’ve created a delicious way to bring a bowl of warmth to your breakfast table that will give your body a variety of super foods (think: quinoa, maca, hemp seeds, blueberries) to start your day off right.  It’s my Green Breakfast Bowl and here’s how it goes:

Start with one cup of just cooked, hot oatmeal (I like Bob’s Red Mill gluten free oats). Add in one cup of cooked quinoa (I use leftovers from a previous meal). 

Then, under low heat, (because the idea is to warm the ingredients together, not cook them) add:

½ cup of almond milk

½ tsp cinnamon

½ tsp maca

1 tsp raw honey

1 tbsp hemp seeds

and ¼ cup organic blueberries (you can use frozen in the off season)

Gently combine until warmed through, then remove from heat and…

mix in ¼ cup fresh, lightly chopped spinach (yes, greens in your oatmeal!).  Place into two serving bowls, top each with a ½ tsp of cacao nibs and serve.

Don’t let the spinach scare you from trying this recipe!  You can’t taste it and it gives you fresh greens, iron, fiber and vitamin A. For those of you brave enough to try it let me know how you liked it!

Have a happy, healthy day!

{Printable Recipe Here – Green Breakfast Bowl}

Making Breakfast a Little Easier

Now that Thanksgiving is over, the holiday season is officially underway.  Busy will define most of our days and for many, skipping meals tends to be a casualty of the crazy schedule.  A little “holiday preparedness” in the kitchen can help you stay nourished and energized for the demands of this season.

I love smoothies for their versatility and ease, but they just can’t be made ahead of time and saved for later. These little smoothie jars are a great way to have an easy breakfast or snack waiting for you, only a quick blend with almond milk is needed before drinking one up.   You can load them up with your favorite smoothie ingredients: everything from fruit to greens and protein powders and nuts.  Fill mason jars with everything except your favorite blending liquid and then store in the freezer. Soon as a smoothie craving hits, simply dump the contents of your mason jar into your blender, add 8-10 ounces of almond milk or coconut water and blend until well combined.  You can even pour it back into your mason jar to drink (depending on your jar size).

Here is one of my favorite combinations... what will yours be?

MASON JAR SMOOTHIE

Place the following ingredients into a mason jar, cover and place into the freezer. When ready to blend, add the contents to your blender with 8-10 ounces of almond milk and blend on high until well combined.

1 sliced banana

½ cup frozen or fresh blueberries

1 cup spinach

1 scoop protein powder

¼ cup cashews

pinch of cinnamon

Enjoy!

Protein without the Powder

Most mornings of the week my Vitamix is busy blending up a delicious smoothie for breakfast.  I am diligent about quality ingredients… right down to the protein I put in the mixing container. Now, while smoothies make a great breakfast option, they must have enough protein in them to not have your blood sugar skyrocket. Protein will help you feel full longer, will stabilize your blood sugar and will help build muscle.  

Not everyone likes protein powder as a source for adding protein, and there are A LOT of not-so-healthy protein powders out there, some with too many processed chemical ingredients and many that taste like chalk. So what’s a smoothie-loving, breakfast drinker supposed to do if they want to power up their morning blend with healthy protein, but don’t want to get there with a scoop of powder?

My recommendation for a healthy adult is to start your day off with a breakfast that includes a minimum of 18 grams of protein. A smoothie is a delicious, easy way to meet that requirement. Even without using a protein powder.

Here are some protein options that can be added to your morning mix:

·      Whole-milk, Greek yogurt.  My favorite brand is Wallaby Organic and one cup contains 19 grams of protein. I use vanilla for a little sweetness.

·      Kefir – about 6 grams of protein per cup, but with the added benefit of live active cultures (good for gut health!)

·      Hemp seeds.  Just 2 tablespoons contain 10 grams of protein

·      Pumpkin seeds. ¼ cup = 5 grams

·      Cashews.  ¼ cup = 7 grams

·      Almonds. ¼ cup = 4 grams

·      Chia seeds. 2 tbsp = 4 grams

Let’s not forget about the protein that comes from other smoothie ingredients:

·      Banana, 1 medium = 1.5 grams

·      Blueberries, 1 cup = 1.1 grams

·      Avocado, 1 = 2.6 grams

·      Kale, 1 cup = 2 grams

·      Spinach, 1 ½  cups = 1.5 grams

·      Almond milk, 1 cup = 1 gram

If you add up everything that goes into the blender, you’ll find that it’s pretty easy to get to 18 grams of protein.

Start blending your way to a healthy start to your day!  What’s your protein smoothie combination going to be?

(resources: www.whfoods.com, www.webmd.com,www.ndb.nal.usda.gov)

4 Back-to-School Breakfast Ideas

It’s September and for many of you, that means back to school.  Even if your household doesn’t have any back-to-school schedules descending upon it, fall is still a good time to for some new delicious, healthy breakfast ideas.  This time of year is kind of like a second New Year’s day… a good time to make a fresh start for fall. Why not try one or two new recipes this month?

You will notice there are no cereal, bagels or “just a piece of fruit” on this list.  That’s because no matter how many whole grains or lack of sugar are in these items, they are not healthy breakfast choices -  all lack the necessary protein your body needs to start the day off right (think hunger control, improved focus and stable blood sugar). The only people who think cereal is a good breakfast option are the companies selling it to make a profit.  Yes, it’s easy, but it leaves you feeling hungry sooner and causes you to eat more at your next meal.

What other options do you have? How about four of them?

These four suggestions are all quick and easy.  A little planning ahead and you can have a week’s worth of healthy breakfasts on hand in a variety of flavors.  Above all, make breakfast a priority… skipping it does more harm than good.

1.   Mini quiches  - make a dozen of these crust-free goodies and have them ready for several days.  A great way to get some protein and veggies in your day!  Here is my version… customize the veggies with your favorites.

2.   Hand held oatmeal – this is not a regular oatmeal muffin.  Think of it as a bowl of oatmeal baked into a muffin shape.  The addition of chia seeds and nuts boosts the protein content and pairing it with Greek yogurt is a perfect morning match.  Just like the mini quiches, you can bake a batch on Sunday and have them ready for the week.

3.   Kicked up toast – while buttered and jellied toast is not a healthy way to start your day, there is a way to make it into a breakfast that will count.  Start with toasting sprouted bread (I like Ezekiel and Rudy’s brands) and then try top with almond butter (protein), a sprinkle of chia seeds (protein, fiber, omegas), banana slices and a dusting of cinnamon. My favorite spread is Cinnamon Chia Seed Peanut Butter by Bliss.  If you have a little more time in the morning, try topping your toast with a spread of pesto, a few spinach leaves and a scrambled egg.

4.   Protein packed fall smoothie – Smoothies are a good breakfast choice when they include at least 15 grams of protein, otherwise it’s too much sugar from all the fruit.  I like SunWarrior vanilla protein powder and a base of almond milk, but you can get your protein from Greek yogurt, too.  Tired of the strawberry-banana combination?  Try blending mangoes, bananas and pitaya (you can find mashed, frozen pitaya packets in the freezer section) with or a combination of banana, cinnamon and almond butter. Don’t forget to include a handful or two of greens!

Wishing you and your family a happy, healthy fall.  Enjoy!

May Madness

There is just something about the month of May that leads me to believe it is going to be an easygoing month, but it always ends up feeling like I’m on the tilt-a-whirl carnival ride. Lots of action, most of it unpredictable and, while it’s annoying at times, it leaves a smile on your face at the end. I have three great things to share with you this week, all the result of a ride that is still not over. March has nothing on May Madness! I wonder what the second half of the month will bring?  Here are a few good things that left a smile on my face. Hope they do for you, too.

ONE - The first is a brand new recipe to make mornings a little more fun.  Ever had a banana split for breakfast? This one is delicious… and nutritious!  Here’s a link to my recent guest post on MindBodyGreen.  I like to make this recipe with the Cinnamon Chia Peanut Butter I blogged about a few weeks ago, but it’s just as delicious with almond butter.  Here you go…  Breakfast Banana Split.

TWO - Since we just celebrated Mother’s Day, I thought I’d share another recent guest post, this time on the FitLife site.  Moms will always give advice and while you might think some of your mom’s advice is outdated, I take a second look at how mom’s wisdom stands true today.  Check it out. I’d love to hear your mom’s favorite words of wisdom, too!

THREE – Thrive Market! My new favorite online market for getting healthy foods at wholesale prices (yes, that’s why it’s on my sidebar :).  Think of it as a Costco for good food… delivered right to your front door.  Thrive Market is an online shopping club on a mission to make healthy living easy and affordable for everyone. Not just food. They offer beauty, vitamins and household items, too. Chia seeds for under $8, gluten-free search button, staples and splurges… this deserves a look!

Wishing you a week of health and happiness... and not too much madness!

Food for thought…“You can’t exercise your way out of a bad diet” – Mark Hyman

Goodness and Joy

One of the things I believe in, and enjoy doing, is serving others.  It brings me great joy to do something for someone else.  One of the ways I volunteer is by bringing breakfast one day a month to a home that offers support and temporary care for pregnant women.  I am one of their nutrition volunteers and I love it!  I get to bring healthy meals to these women and share with them ways to make breakfast healthy and delicious. And on some mornings I even get to hold one of their tiny newborn babies while the moms eat – double joy :)

This month I am trying a new recipe for them, so I tested it out on my family this weekend.  It’s a recipe I ‘doctored up’ (code for made ‘clean’) from another base recipe.  It’s a baked oatmeal casserole. My family loved it – having no leftovers was a sure sign of yummy goodness.  I know I’ve already shared one oatmeal recipe here, but this one is a great addition to the collection and it’s easy to make for a large group just by doubling it. Plus, your kitchen fills with the wonderful aroma of the baking cinnamon and apples… more joy.

Many oatmeal recipes are lacking one of my must-have breakfast elements – protein.  But for this one, I’ve added chia seeds to the already listed walnuts, boosting the protein content.  Serve this with a side of whole milk Greek yogurt and you’ve got a great amount of protein to get you going for the day, and keep you full until lunch.  Leftovers keep well in the fridge to reheat and eat throughout the week.

Enjoy!

Oatmeal Casserole        {print here}

2 cups old fashioned rolled oats

¼ cup coconut sugar

1 tsp. aluminum free baking powder

2 tsp. cinnamon

3 TBSP chia seeds

½ tsp. Celtic sea salt

1 egg, lightly beaten

¼ cup 100% maple syrup

1 ½ cups + 3 tbsp. almond milk

1 ½ TBSP coconut oil (melted) – plus extra to line baking dish

1 tsp. real vanilla extract

4 ounces unsweetened applesauce

½ c. toasted chopped walnuts (coarsely chopped)

2 apples, cored and cut into ¼ inch pieces

• Heat oven to 350F.  Rub coconut oil on bottom and sides of a 7”x11”  baking dish.
• In a large bowl, combine first six ingredients (dry)
• In a separate bowl, whisk next six ingredients (wet)
• Add liquids to oat mixture and stir to combine. 
• Stir in walnuts and apples
• Bake until gently browned, about 35 minutes
• Serve warm with a side of whole milk Greek yogurt.

A Rainbow of Possibilities

©growinwellness.com

Maybe it’s because I welcomed in the New Year in a place known for rainbows, but adding a variety of color to your morning seems like a good idea no matter where you wake up.  And what’s the quickest way to deliver? Make a smoothie.  One of the easiest breakfasts you can make is protein-packed smoothie.  Not only can you blend healthy goodness in minutes, you can easily take it on the go as a portable breakfast (or even as an afternoon snack).

Of all the things I love about morning smoothies, it’s hard to beat how many options there are.  (The irony of that statement, though, is that I have one favorite that I drink most days of the week). Once you have your basic recipe, you can personalize it any way you want. Before I leave you with my absolute favorite morning smoothie recipe, let me give you the framework for making a healthy smoothie and not a sugary dessert.

Start with a good base.  Coconut water is hydrating and has electrolytes, almond milk is a good choice for a little heartier base and if you really want to thicken up your smoothie and add a healthy probiotic boost you can use kefir* (a fermented yogurt-like liquid) as your base. * Kefir makes a thick smoothie, so you may want to add more fresh than frozen fruits.

Next add a high quality protein powder – choose plant based and one with no bad artificial sweeteners. Protein is a key element to breakfast – it stabilizes your blood sugar (reducing sugar cravings), strengthens your immune system and keeps you feeling full (helping with weight control). My favorite brands are SunWarrior Raw protein powder in vanilla, VegaOne all-in-one and Arbonne’s vanilla.

Include at least a cup of greens* (kale, spinach, collards) and a cup or so of fresh and frozen fruit and you have a good basic recipe. *Note: if you do not have a high powered blender, your greens will not pulverize quite as much, so expect to see small leaf pieces in the end result. 

Now, to really boost the power of your smoothie start adding in all kinds of goodness in the form of ”superfoods”:  hemp seeds, ground flax, chia seeds, maca powder, raw cacao, goji berries, nut butter, spirulina powder or even an avocado. Experiment with different combinations of fruits and add-ins until you find a few favorites.

You will notice that I do not list any sweeteners in my recipe. It is not necessary (or advisable) to add more sugar than what is already present in the fruit and protein powder. BUT, if you feel compelled to make your smoothie even sweeter, then I recommend using a teaspoon of raw honey (only raw!) or a few pitted dates.

Create your own weekly rainbow by changing up what you blend in the morning. The photo I posted shows a few variations. Love pink? Try blending strawberries and bananas with goji berry powder, flax and maca. Want to add a burst of sunshine to your morning? Blend mango with peaches and bananas, chia, coconut water and hemp seeds.  If purple is your favorite color, then mix blueberries, blackberries, strawberries and spinach with kefir for a base. And if green is your best color then a combination of banana, kale, cinnamon, chia seeds and flax will give you a green boost. The ones in the above photo do not all have greens, but do contain protein powder.

Which is my favorite ‘go-to’ morning smoothie?  The Green one, of course! Let me know what your favorite combination is!  Happy Blending!

Green Goodness Breakfast Smoothie

1 ½ cups almond milk

protein powder

1 tsp cinnamon

1 tbsp chia seeds

1 tbsp almond butter

1 tsp ground flax seeds

1 cup of kale leaves (washed and stemmed)

1 banana

3-4 ice cubes

Fill blender with ingredients in order listed and blend until well combined.  Pour into a glass and enjoy! (Or put in a disposable cup and take it with you.)

Good Morning Quiche

I can’t believe how much time has passed since I’ve posted a recipe… it seems that “Live Green” has been taking up a lot of space lately, so I say it’s time to give “Eat Clean” a little time in the spotlight.

EAT BREAKFAST!  Yes, I yelled that out to you.  I cannot tell you how often I hear that people skip breakfast, or (almost worse) choose a bagel, a bowl of cereal or a muffin for breakfast.  Both of these scenarios lead to a roller coaster cycle for your blood sugar, which weakens your immune system, causes over-eating (and ultimately weight gain) throughout the day and typically leaves the body feeling sluggish, moody, hungry and can even lead to headaches.

The best breakfast is one that is centered on protein. Not only will a healthy breakfast stabilize your blood sugar and help keep full longer, it will improve your concentration (help the kids stay focused at school) and keep your immune system strong.  A few quick examples of good breakfast choices are: a scrambled or hard boiled egg, Greek yogurt with walnuts and fruit, nut butter on sprouted grain toast or a smoothie with protein powder added. Even last night’s roasted chicken would be a good choice… just remember to EAT BREAKFAST.

Pressed for time in the morning? Here’s a fun and easy, make-ahead recipe for mini crust-less quiches that you can make at the beginning of the week.  If you use organic ingredients and raw cheese, it’s a ‘clean’ breakfast, too. You can bake a batch, eat one, and save the rest for later in the week.  Experiment with different add-in’s, too!  

Mini Breakfast Quiches

Makes 12-14 mini quiches

8 eggs

½ cup heavy whipping cream (organic)

½ cup milk

1 tsp Himalayan pink salt

ground pepper

1 tsp herbs of choice (I used Italian seasoning)

1 ½ cups shredded gruyere

2 organic zucchinis, grated

4 oz chopped pancetta

2 TBSP chopped shallots

1 TBSP coconut oil + a tad bit extra for the muffin tins

12 cup muffin tin

Heat oven to 375 F.  Using a paper towel, lightly brush the muffin cups with a bit of coconut oil and then put enough Gruyere in each cup to cover the bottom (this will form a crust when it cooks so make sure it’s covered well).

 Heat 1 TBSP coconut oil in a pan, add shallots and cook about 2 mins.  Add grated zucchini and stir until just softened (about 3 mins).  Put cooked zucchini in a bowl and set aside.  Next add the pancetta to the pan to cook until gently crisped. Drain on a paper towel.

Put 1-2 TBSP of zucchini mixture on top of the cheese in each cup. Next, distribute evenly the pancetta among the cups.

In a separate bowl, whisk eggs, cream, milk, herbs, salt & pepper. Distribute mixture evenly pouring into each cup (about ½ cup of egg mixture per cup).

Bake until the quiches puff up and turn golden, about 18-20 minutes. When done,  let cool for 10 minutes, then run a small spatula around the rim of each quiche and lift out. 

Eat right away or the mini quiches can be refrigerated and reheated when ready to eat.

Enjoy for breakfast (or lunch or dinner).

Overnight Oatmeal

My Vitamix blender blade was recently part of a recall and, as much as I’m happy Vitamix is on top of things and is replacing the blade at absolutely no cost to me, it’s tough to be without my favorite kitchen appliance.  Especially in the morning.  I’m an avid “green protein drink for breakfast” kinda girl and not having something to pulverize my kale into a yummy drink in the morning is getting old, fast. 

The good news of it all is that I have had to find some new options for breakfast (that are healthy, “clean” and filling), which led me to this

fantastic recipe for oatmeal.  It’s easy, there’s no cooking needed, and it can be adapted to several tastes. My husband loves coconut (and I don’t) so he gets some shredded coconut; and almond butter is my favorite, so in it goes to my jar.  There are so many possibilities… experiment with your own add-ins, just keep the base the same (oatmeal, flax, chia and almond milk) and you’ll be fine.  I’d love to hear what you try – post your favorite combinations under comments. 

Here’s a glimpse of my latest batch of oatmeal for this week:

Gather your ingredients: 

Fill your jars: 

Mix well: 

Cover and refrigerate: 

Overnight Oatmeal

(Following is for each serving)

½ cup gluten free oats

½ TBSP chia seeds

1 TBSP shredded coconut

1 tsp. ground flaxseeds

½ tsp. ground cinnamon

1 tsp. vanilla extract

½ cup almond milk

2 tsp. chopped dates

optional add ins:  dried blueberries, dried cranberries, walnuts, etc.

Combine all ingredients in order listed into a wide-mouth jar, mix well. Cover with lid and put in refrigerator overnight.  In the morning, stir one more time and eat cold or warm in the microwave for a warm breakfast. Option:  add fresh fruit before eating.

Enjoy!

It's a Quinoa kind of day.

Have you heard the buzz about quinoa? It’s the new superfood that’s been around for hundreds of years.  If you haven’t heard the word (pronounced ‘keen-wah’) or seen it popping up on menus, then read on and become ‘in the know’.

Quinoa is an ancient pseudo-grain (it’s really a seed) from the Andean community in South America.  It is a complete protein, which means it contains all the essential amino acids your body needs, and it’s low in fat. Plus, it’s an anti-inflammatory food.

It’s my new favorite grain substitute for 3 reasons: first, it cooks super fast (12 minutes and it’s done!); second, it is a complete protein, cholesterol and gluten free; and third, it’s a super-flexible food that can be eaten at any meal of the day. Bonus: it keeps well in the fridge for leftovers. 

Quinoa does have a bitter tasting coating comprised of saponins, so if the package you purchase doesn’t say it’s already rinsed, then rise under cold water for about a minute before cooking.  I buy Bob’s Red Mill brand – it is ready to go straight from the package.

 Not sure where to start?  Here are a few ideas:

 7 Ways to Eat (cooked) Quinoa 

1. Use instead of rice as a side dish for dinner
2. Add a cup-full to a green salad
3. Toss with roasted seasonal vegetables
4. Go for a southwestern touch and toss with black beans, corn (organic and uncooked), chopped chiles, green onions, cotija cheese and a lime-olive oil dressing
5. Try it for breakfast:  add warm almond milk, cinnamon, fresh blueberries, bananas and walnuts to cooked quinoa
6. Scramble cooked quinoa with eggs, spinach, mushrooms and cheese for a tasty breakfast.
7. Make a chilled quinoa salad by mixing with shredded chicken, red onions, goat cheese, arugula, pine nuts and a champagne vinaigrette dressing.

I’d love to hear what your favorite way is to eat quinoa… enjoy the eating!