Treat Your Yogurt to Something Good

There is a plethora of packaged foods that fight for our attention on the grocery store shelves and granola, in particular, takes up quite a bit of shelf space on the cereal aisle. Granolas are tricky – they sound like they should be healthy, but most are packed with excessive (and unhealthy) types of fat,  sugar and processed ingredients, making them really nothing more than a dessert item pretending to be healthy.

If you’ve been reading my blog for a while, you already know that my focus and goal in food and nutrition is to eat clean, whole foods – foods as close to their natural source as possible.  Ingredients in many granolas are genetically modified, nutritionally deficient and processed way past how they looked coming from the ground.  When was the last time you saw whey inulin or caramel color on a farm? (psst – these two ingredients are also genetically modified.)

It doesn’t have to be that way.  Granola made at home allows you to control the quality of the ingredients, the type of and amount of sugar and fat and lets you personalize the flavor.

Here’s an easy recipe that you can make at home.

Easy Granola

6 cups gluten free oatmeal (I use Bob’s Red Mill)

¾  cup walnuts

¾ cup almonds (whole or sliced)

¼ cup sunflower seeds

1 ½ tsp. cinnamon

1 tsp. mineral rich salt (I use Real Salt)

¾ cup 100% maple syrup

3 TBSP melted coconut oil

1 ¼ tsp pure vanilla extract

1-2 TBSP chia and/or flax seeds to mix in after baking

Heat oven to 325F. Put dry ingredients (except for chia/flax) in a large bowl.  In a measuring cup, combine the syrup, coconut oil and vanilla and mix until combined.  Then drizzle liquid over dry ingredients, mixing well with a spatula until evenly coated.  Spread mixture evenly between two parchment lined baking sheets.  Cook for 15 minutes, then gently stir mixture and continue to cook for 15 more minutes.  Granola can easily burn, so keep an eye on it and adjust the cooking time as needed.  Once it’s completely golden brown, remove from the oven and sprinkle on the chia and/or flax seeds while you wait for it to cool down.  Once cooled, store in air tight container for 2-3 weeks.

You can personalize this recipe with your favorite nuts and seeds and you can even add a tad bit of dried cranberries or chopped dried apricots (just take it easy since dried fruit adds a lot of sugar).

I will admit that there are times I don’t get around to making granola and when that happens, I do choose pre-made.  My ‘go-to’ brands are KIND and Bear Naked.  Both have real, recognizable ingredients and low sugar counts… plus they taste good, too. 

Don’t just save granola for topping yogurt. One of my favorite snacks is a chunk of banana, smeared with almond butter and rolled in granola… yum!

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!

Happiness Over a Blender

When you are a Health Coach, some of the most unusual things can make you giddy. Like finding zucchini blossoms at the farmer’s market…or finding a place that makes a smoothie with hemp seeds and maca…or, as was the case for me this weekend, coming across a Vitamix demonstration at my Whole Foods Market. I love to see what the demonstrator is going to make (it’s always delicious!) and get new ideas of what I can buy and blend. There is just something about a Vitamix that one does not quite understand or appreciate until there is one in your kitchen and you witness, first-hand, its amazing abilities.  Want to pulverize kale? Make dairy free ‘ice cream’?  Make hot soups and nut milks? I can tell you, the one Cuisinart and two Ninja blenders I’ve gone through couldn’t compare to what my Vitamix can do. (I am told that the BlendTec is a highly regarded competitor, and that may be the case, I’d love to hear if you have compared the two.)  I could go on and on about how much I love my Vitamix, but I will skip to the fun stuff and share a few great recipes for you to try.  If you don’t have a powerful blender, you might find that the kale and spinach don’t break down quite as much, but the taste will not be affected.  Happy Blending!

Dairy Free Chocolate Banana Ice Cream

1 Frozen Banana (cut in half)

1 TBSP raw cacao powder

dash of cinnamon

¼ cup vanilla almond milk

Put all items in blender and blend until smooth.

Drink Your Greens *

1 cup (or more) spinach

1/3 bunch of parsley

1 banana

1 kiwi

1 cup almond milk

 Put all items in the blender and blend until smooth. Option:  add 4-5 ice cubes for a frothier, colder smoothie.

Can’t See the Green Smoothie *

1 cup spinach or kale

1 cup frozen blueberries

1 banana

1cup coconut water (more or less, to desired consistency)

Put all items in the blender and blend until smooth.  Adjust coconut water to your desired consistency. 

*add a scoop of non-soy protein powder to make this a great breakfast drink.