An Uncompromising Compromise: Sunny Side Up Breakfast Bowl
Lately, I’ve become more aware of the utter impossibility of achieving perfect dietary requirements and fulfilling – but not exceeding – every imaginable quota, every single day. Or any day. Really, there are just too many things to keep track of in the health world, and so many health concerns overlap each other that I think most individual health nuts choose the factors to be nutty about and the ones to ignore.
For instance, random health-obsessed Michelle might extoll the natural benefits of coconut oil/milk/cream for the skin and hair and all its fiber, and bathe her daily diet in coconut. However, Michael avoids coconut at all costs due to its sky-high saturated fat content. Mikayla might choose to go vegan since meat and dairy are common causes of food-borne diseases. On the other hand, Mitchell eats fish often in the hopes of reaping the benefits of Omega-3 fatty acids and lean protein, choosing to risk the parasites that are often found in fish. While some facts, such as the idea that consuming a ton of sugar on a daily basis isn’t healthy, are accepted by the general population, there are others that are highly contested, and mentioning some of these touchy subjects to the wrong health nut can result in an unhealthy anger attack.
After spending some time angsting about how to get enough protein without eating too much dairy, how to avoid processed foods without spending a ton of time and money on fancy organic products, how to get variety while avoiding any food that didn’t fit into my swiftly swimming guidelines for what quotas of this and that were permissible, I came to the conclusion that it’s impossible to do it all. Sure, I could consume low levels of sugar every day for the rest of my life… but it’s likely my sodium consumption would rise as a result. And yes, I could eat mostly fruits and vegetables to avoid processed foods… but think how high my grocery bill would be from replacing cereal and yogurt with that amount of calories and protein in the form of fresh produce! (Not to mention, it’s a well-known concept in the health world that a long-term nutrition plan needs to be doable in the long term. In today’s world, it would be difficult socially, emotionally, and financially to avoid microwave dinners, grandmother’s cookies, and one’s own wedding cake over the entirety of a life, so choose a diet you can stick to.)
So what I’ve decided to do, personally, is to try to keep things as balanced and varied as possible. I am fortunate enough, living in the USA in the 21st century, to have access to a rainbow of nutrients from sources of all different form, taste, and texture. So I load up my grocery cart with items of reasonable merit – no garbage, but not all $50 superfoods either – from a range of departments.
My personal choice currently (and for the past year-and-a-half or so) is to be a vegetarian, so no meat or fish goes in the basket, but I’ll pick up some Greek yogurt like Dannon Light & Fit (fewer calories and less sugar than many flavored yogurts) and eggs are a staple (the perfect protein, though they do contain fat and cholesterol). As for carbs, I always make sure to have some whole wheat bread in the house, and there’s some brown rice just waiting in the cupboard for me to spend an hour waiting for it to cook. For busy days, I pick up some Amy’s frozen meals to have anytime: they’re a smart choice because not only are they convenient, they’re also organic and vegetarian, and many fit certain health specifications like lower sodium, lower calories, dairy- or gluten free. Of course, fresh produce is a must-have. And, as I explained in this post, sometimes I change it up with frozen or dried fruits too, knowing not much nutrition is sacrificed for this frugal change.
Every day, I make choices about what to eat, knowing everything I’ve bought has some health benefits, but many also have disadvantages to be aware of. I don’t obsess over meeting every quota every day, but strive for balance: if I know I’ll want to eat a So Delicious coconut milk frozen dessert later on, I might avoid the grilled cheese sandwich and have a salad instead to keep the saturated fat in check. However, some days I will choose to indulge in a dense peanut butter smoothie in the morning, and then I might go with a low fat yogurt or some cereal and almond milk for dessert instead. Either way, I throw in plenty of high-fiber fruits, veggies, and whole grains, with some days including more processed grains than others. A varied diet, within reason, is the best bet for overall health, in my opinion. Furthermore, it just makes eating more interesting to rotate options and have something different every day! Don’t put all your eggs in one basket, be it the low-fat basket, the low-carb basket, the sugar-free basket, or any other idiosyncrasy the food world throws at us. I’d advise anyone to cut out extreme bad-guys (whatever you simply can’t stand for – for me, it’s meat) and from there, simply provide yourself with a spectrum of acceptable choices, each one fulfilling certain dietary needs, even at the expense of others.
This breakfast bowl I made today was an example of balance – I made a concession or two to make this both healthy and convenient, as well as a delicious way to kick off the day. The mashed potatoes that are the foundation of this bowl aren’t the most fiber-rich or low-sugar of grains. I chose a store-bought brand, likely to contain lots of cream and be highly processed. In the future I might make my own from scratch as I love to control what goes into my recipes, but for a quick microwaveable breakfast the store-bought stuff sufficed. I added plenty of protein with MorningStar Farms Veggie Bacon Strips as well as a sunny side up egg, which I cooked without butter, mindful of the truckload likely in the potatoes. For added vitamins and fiber I threw in some flavorful grape tomatoes. A hypocritical tip: don’t be as lazy as me. Add greens for even more texture and fiber – maybe wilt them in the pan before/while/after cooking the egg?
This balanced breakfast bowl is a great start to a productive morning. Whether you’re off to school, work, or any other meaningful pursuit, this tasty and savory single-serving recipe is a great compromise between convenience and nutrition. And the golden yolk running down your mountain of potatoes like the sun on the alps will bring some optimism to your day. Enjoy!
Sunny Side Up Breakfast Bowl
serves one
Ingredients:
- 1 cup mashed potatoes (use leftovers or a pre-made store-bought brand – look for one with modest saturated fat and calories if possible; I used garlic mashed potatoes for flavor
- 2 strips of MorningStar Farms brand Veggie Bacon Strips (found in frozen aisle of grocery store)
- 3 Naturesweet Cherub grape tomatoes
- 1 egg
Directions:
Cook vegetarian bacon strips according to package directions. Then break the strips into smaller pieces.
Use a sharp knife to quarter Cherub tomatoes.
Spray a small pan with nonstick cooking spray. Cook an egg sunny side up/over easy (what’s the difference?)
Meanwhile, place a scoop of mashed potatoes in a microwave-safe bowl and warm in microwave until temperature is to your liking.
Pour veggie bacon strips and Cherub tomatoes into bowl with potatoes, and mix in gently. Place sunny side up egg on top.
Break into that egg and let the golden yolk color your potatoes – and your morning – a cheerful, sunny yellow. Bon appetit!
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Image Sources: (in order of appearance excluding sunny side up breakfast bowl photos which are my own):
http://www.womenshealth.gov/fitness-nutrition/how-to-eat-for-health/food-labels.html
http://www.the-health-nut.com/
Strawberry Mocha Morning Yogurt Parfait
This breakfast is tall and sweet. I’ll keep its description short and sweet: an unlikely yet delectable combination of the decadent flavors of sinful chocolate pudding and mocha Greek yogurt, paired with light and crunchy Special K cereal and fresh strawberries, makes for a satisfying breakfast that provides all the flavor of a dessert without being overly unhealthy.
Strawberry Mocha Morning Yogurt Parfait
Serves 1
Ingredients:
- 1 container Dannon Light and Fit Caramel Macciato flavored Greek yogurt
- 1 single serving container chocolate pudding (I used chocolate fudge-milk chocolate flavor)
- 1 serving Special K with Red Berries cereal
- 6-8 small strawberries
- Directions:
Slice and dice strawberries.
In a tall glass, layer yogurt, pudding, cereal, and strawberries.
Bon appetit!
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A Different Breakfast
It’s healthy to vary one’s diet to get the full breadth of nutrients available. I don’t stick to one particular breakfast but always try to have something different each day. However, especially with the end of school and finals crashing down upon me this past week, it’s easy to get caught up in convenience food ruts, always breaking down and heating up that frozen burrito or making that instant oatmeal, just dumping in fuel so I can get out the door. But I happen to be picky about what fuel I use to run my busy day. I prefer to eat something healthy and different, even if it means a bit more preparation.
I don’t believe in the common excuse “but I don’t have time to make a healthy breakfast or to cook myself.” That’s why I made time last weekend to go shopping for ingredients. I tried to buy the most eclectic stuff I could find in the produce section of my local market, accumulating a diverse combination in my grocery basket that made my mom’s eyebrows do a little wiggly dance on her forehead. I informed her, “today I’m making a recipe. Tomorrow I’m going to have a DIFFERENT breakfast.” She smiled as I added the disclaimer, “I don’t know if it will be a good breakfast or not. But at least it will be different.” That evening, I made most of the recipe ahead of time, assembling the raw veggies and the hot food in separate containers to prevent the spinach from wilting. I popped them both in the fridge, and on Monday morning all I had to do was mix it all together in a bowl and devour.
Luckily for me, the breakfast was not only different, it was also great tasting. Here’s what I put in: a plantain banana, a good source of vitamin A and C, fiber, and protein, cooked in honey and spices; a tad of caramelized onion (mostly just for flavor); one Lightlife brand veggie protein link (basically a fake-meat sausage/hot dog for vegetarians) that contributed protein for not many calories but could have been more flavorful; all served on a bed of the superfood spinach; tossed with cherry tomatoes, feta cheese for calcium and protein, and a sprinkling of cranberries. The result: a healthy and yummy make-ahead breakfast salad that pleases the palate and provides essential nutrients. You do have time to make a healthy breakfast. With a little planning over the weekend or in a free evening, this nourishing meal can easily be thrown together the night before you intend to enjoy it. So go ahead and take up the challenge! Step outside your comfort zone. Try a different breakfast. Make this Plantain & Protein Breakfast Salad.
Plantain & Protein Breakfast Salad
serves one
Ingredients:
- 1/4-1/3 of a small white onion
- 1 tsp Earth Balance Whipped or Original Buttery Spread
- 1/2 tsp brown sugar
- 1/8 tsp salt
- 1 medium plantain banana
- 1 tsp organic honey
- dash of cinnamon
- dash of nutmeg
- dash of sage
- 1 Lightlife brand Smart Dogs Jumbo Veggie Protein link (or other veggie hot dog of your choice)
- 2 cups baby spinach
- 5 cherry tomatoes
- 1/4 cup Lucerne brand reduced fat crumbled feta cheese
- 1-2 tbs dried cranberries
Directions: To make caramelized onions: First, prepare the onion by chopping off both ends, peeling off the skin, washing the onion, then cutting off the amount you want to use.Cut this into several rough strips.
Toss the onion strips with the salt and brown sugar.
Place Earth Balance in pan. Heat to medium until Earth Balance is melted.
Place onion pieces in pan. Cook over medium heat until they are very soft and brown.
Remove from heat and set aside.
Now, make the honey-spiced plantains: Peel plantain banana. Cut into circular slices, then cut each slice in half to speed up cooking.
Mix together plantain slices, honey and spices.
Spray pan with nonstick spray. Place plantain pieces in pan. Cook over medium heat until they begin to soften. Remove from heat and toss with the caramelized onions.
Cook the veggie dog according to directions on package. Cut into round slices.
If you aren’t eating this right away, Store the onion, plantain, and veggie dog pieces in one airtight container. In a separate container, assemble the cold veggies: combine spinach, tomatoes, feta cheese, and cranberries.
Store both containers in the refrigerator.
The following morning, heat hot food in microwave. Then place all ingredients into desired serving bowl and toss. Enjoy!
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The Almighty Apple
No, I’m not talking about the computer company – don’t even get me started on whether that company is really “almighty” or not! I’m talking about something that was invented by Mother Nature, long before we had computers or even rotary telephones, something that grows from a tree out of the earth virtually all year round, something that conked Sir Isaac Newton in the head one day and spurned much of our modern knowledge about gravity and physics, something that has been enjoyed by fruit-loving creatures before human beings even entered the scene of life on earth. Something that should be eaten once a day to keep the doctor away. I’m talking about the almighty, crisp, crunchy, juicy fruit known as the apple!
Apples are nutritious for a multitude of reasons. For one, they contain nearly 20% of the recommended daily value of fiber. Fiber is an important nutrient because it, err, keeps the digestive system running smoothly, and has been shown time and time again to aid in weight control as high-fiber foods are slower to be broken down by the body, so people feel fuller longer after consuming high-fiber foods.
Apples are also high in Vitamin C, a vital antioxidant the body can only obtain through food. This vitamin helps the body build important proteins and keep bones and teeth in good shape. And while we’re on the subject of teeth, did you know that eating an apple a day is actually a good way to keep the dentist away as well as the doctor? Since apples are so crunchy, as they are chewed they help scrub plaque off the surfaces of teeth. Of course, this isn’t to say you should always eat apples rather than brush your teeth, but if you’re at school and have a snack attack, grab an apple. This way you’ll end up with fresher teeth without having to worry about bringing a toothbrush to school and brushing in the bathroom (seriously, who does that???)
Apples aren’t exactly a food fad, or the hottest new thing everyone’s rushing to buy at the grocery store. I’m sure apple recipes have been written and blogged about since the first apple was harvested thousands of years ago. But that doesn’t mean they’re boring, or should be overlooked when shopping for healthy foods to stock your kitchen. They’re a great go-to snack with cheese or peanut butter, can easily be part of a balanced breakfast, and of course they taste lovely incorporated into all sorts of recipes, cooked in a wide variety of ways. While good old-fashioned apple pie will most likely always remain in a special place in our cookbooks and our hearts, sometimes it’s fun to switch things up a little too. So here I have compiled a selection of the best techniques I’ve ever tried for innovative and healthy ways to serve up apples.
Breakfast:
Lunch:
Cheddar Swiss Apple Quesadilla
Sweets & Treats:
Caramel Apple Cheesecake Smoothie
Caramel Apple Cookie Butter Cookie Cake
I hope you enjoy checking out these recipes, and maybe get inspired to make something with apples! What is your favorite way to eat an apple? Nutrition Info Sources: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2 http://www.medicinenet.com/fiber/article.htm http://www.medicalnewstoday.com/articles/267290.php http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid http://www.colgate.com/app/CP/US/EN/OC/Information/Video-Library/Apples-And-Oral-Health.cvsp
Veggie Spring Rolls with Butternut Squash
I’d been wanting to make veggie spring rolls for an eternity, but never did. I always imagined it would require esoteric ingredients from far corners of the earth, and that once I collected all the ingredients I’d be slaving away for hours daintily crafting my professional spring rolls. As it turns out, neither of those things were necessarily the case: all the ingredients I needed were either in the fridge, or at the local grocery store. Maybe my California veggie mix didn’t make for authentic spring rolls from any particular country, but it worked. And as for actually making the rolls, it was much easier than I’d predicted. However: this is not a professional recipe. Don’t make these for the queen of Spring-Roll-Land. She’ll chop off your head.
What I mean to say is, while the rolls tasted great, they were no supermodels in the realm of spring rolls. When it got down to it, I had no idea how to wrap them properly. Yes, I could have gone online and watched a video tutorial…but my hands were all greasy and the oven was hot and all my beautiful vegetables were decomposing by the minute and I really didn’t feel like sitting through ten minutes of some video that might or might not be highly annoying and highly NOT entertaining. I’ve been there before.
So I just kind of played around for a while, trying to figure out how it should be done. I tried several different techniques, a few of which resulted in the wrapper falling open the second I let go of it. I recalled experienced Chipotle chefs effortlessly rolling up burritos in record time as I’d watched, and now tried to emulate their smooth moves, but the rolls just looked like a mess. I tried some fancy triangular trick like I was folding napkins for a formal dinner…let’s just say I’ve never successfully folded napkins for a formal dinner before. Eventually I just let go of the notion that these were going to look attractive, and arranged them haphazardly just so they’d stay closed while they baked in the oven.
All shapes and sizes…
Ten minutes later, the rolls were out of the oven, and it came time for the real test. Regardless of looks, how did the little packages taste? Could they possibly be delicious enough to compensate for their unprofessional appearance?
First bite, and the results were in: yes. Oh, yes, these spring rolls are tasty enough to eat without prejudice. Slather with hummus, garnish with avocado, and get ready for a crispy, flavorful treat! Hearty butternut squash contrasts well with chopped spring veggies and mushrooms, and itsy bitsy fresh pepper morsels add just enough spice. The only change I would suggest for this recipe is maybe to double it, especially if you have a large family! Enjoy.
Veggie Spring Rolls with Butternut Squash
makes 6 spring rolls
Ingredients:
- 6 Nasoya brand egg roll wrappers
- 1 1/2 cups cubed butternut squash
- 2 sweet mini peppers, chopped to little bits
- pinch of sage
- 1/2 tsp olive oil (I used Lizzie’s Kitchen brand Roasted Garlic flavor Dipping and Grilling Oil)
- 1 cup mixed veggies (I used Mann’s rainbow salad, a blend of their copyrighted “cauliflower hearts,” cabbage, carrots, & mini broccoli pieces)
- 1/2 cup white sliced mushrooms, chopped into small pieces
- another 1/2 tsp olive oil
Directions:
Preheat oven to 400 Fahrenheit. Line a cookie sheet with aluminum foil, and spray with cooking spray.
First, roast the squash and peppers: Toss together the cubed squash, pepper pieces, sage, and 1/2 tsp olive oil. Spread in one layer on prepared baking sheet. Bake in 400 degree oven for 10 minutes, stopping in the middle to rotate veggies.
When done roasting, remove from oven. Leave the oven preheated!
Next, assemble spring rolls: toss together the mixed veggies and mushrooms with the squash and pepper mixture. Lay 6 egg roll wrappers flat on sprayed foil on cookie sheet. (I just re-sprayed the same foil previously used to roast the veggies.)
Place mixed vegetables in the center of each wrapper. Wrap around vegetables using whatever method you like (don’t ask me how to do it professionally; each of my spring rolls ended up different!:) )
Brush tops of spring rolls with another 1/2 tsp olive oil. Bake in 400 Fahrenheit oven for 10 minutes, or until edges are golden brown.
Enjoy warm with soy sauce (my mom’s preference) or Otria brand Roasted Red Pepper Hummus and avocado (my favorite!!!)
I will definitely be making veggie spring rolls again. Perhaps someday, if I practice my rolling skills, they’ll turn out beautiful enough even for the queen of Spring-Roll-Land to suffer a taste!
Popeye’s Green Smoothie
For those who may not know, “Popeye the Sailor” was a 1930s kid’s cartoon featuring Popeye, a man who became superbly strong and was able to defeat villains only after eating spinach. They should probably have had a disclaimer at the end of each show: “Results may vary. Do not attempt to defeat bad guys after eating spinach without appropriate training and license.” Although I doubt kids back then were any more likely than kids today to be convinced by such a transparent attempt to glorify the consumption of leafy green veggies. One time, when I was in elementary school, we were shown a Popeye cartoon at lunch on a rainy day. I remember being one of a mass of kids munching on pb&j and thinking the cartoon was pretty unrealistic. None of us at that age would probably have eaten spinach unless our lives depended on it – and unless it was bathed in olive oyl! 🙂
As mature adults, we all know (hopefully) that the benefits of eating spinach are manyfold and extend to everyday folk, not just saviors of the world. For instance, spinach is a high in fiber and iron. It is also a great source of lutein, which according to some studies can help prevent age-related eye diseases and macular degeneration. It is also high in potassium when served raw, which is a great hearth-healthy nutrient. When spinach is cooked, it remains somewhat healthy, but many of the health benefits disappear or decrease. This is why raw spinach is truly the way to go. This smoothie is one way to get your raw spinach, and reap maximum benefits from eating your greens!
Popeye would sure be pleased to be served this smoothie. With a full cup of spinach, it would be awesomeness-delivery through a straw! The addition of several other green fruits, protein-packed peanut butter, and nourishing coconut milk makes this smoothie a perfectly balanced breakfast. Since it’s not super sweet, sweetened coconut flakes on top are a welcome addition.
I won’t lie. This smoothie tastes healthy. It literally tastes like pure balanced nutrition flooding through your system with each sip. It doesn’t taste bad, but I don’t recommend serving this to a kid with a discriminative sweet tooth. If you need to feed someone (or yourself 🙂 ) who needs a smoothie to be indulgent and dessert-y, try my chocolatey Seventh Heaven Secret Ingredient Smoothie. If you’re a health food junkie who wants a lower-sugar, higher-nutrition drink, then Popeye’s Green Smoothie is the one for you.
Disclaimer: after drinking this smoothie, do not attempt to exercise superhuman strength unless you are a bodybuilder. DO go out and have an active, productive day fueled by protein and fiber to keep you full and maximize your potential.
Enjoy!
Popeye’s Green Smoothie
serves one
Ingredients:
- 1 cup fresh, washed baby spinach
- 1/2 Granny Smith apple, chopped roughly into chunks
- 1 kiwi, chopped
- 1/2 banana
- 8 frozen green grapes
- 1 cup unsweetened coconut milk (I used So Delicious brand)
- 1 tbl creamy peanut butter
- 1 tsp pure vanilla extract
- 2 small ice cubes
- optional topping: 1 tbl sweetened coconut flakes
Directions: Place all ingredients except coconut flakes in blender. Blend for a minute and a half or until thoroughly combined.
Pour smoothie into tall glass. Top with coconut flakes.
Sources:
http://en.wikipedia.org/wiki/Popeye, http://en.wikipedia.org/wiki/Lutein#In_nutrition http://home.howstuffworks.com/spinach3.htm
Blueberry Cinnamon Swirl Steel Cut Oatmeal
When I was little I liked to watch videos after school. (Ah, the days when I had that much extra time!) One of my favorites in elementary school was “Willy Wonka and the Chocolate Factory“. Not to be confused with the Tim Burton’s “Charlie and the Chocolate Factory”, this is the older movie based on Road Dahl’s classic book (which I also read several times.) I just remember loving the movie for all its fantastical elements and outrageous characters: Veruca Salt,the quintessential brat, the unnamed little orange Oompa-Loompas who also happened to be talented singers, and last but not least, the obnoxious gum-chewing Violet Beauregarde. It was always fascinating to watch the old-school special effects transform the gum-chewing girl into a blueberry when she sampled Willy Wonka’s prototype gum. That’ll teach her not to chew gum anymore! Though the scene strangely always made me think of eating some blueberries.
What was your favorite childhood movie? Fave scene?
Now, for the health lecture: blueberries. Extremely low in calories, packed with antioxidants. Antioxidants are important because they prevent the oxidization of other cells. Cell oxidization is needed to a certain degree, but if it occurs in excess it may cause certain diseases. Studies are currently under way to see if antioxidants could even be used in medicine to prevent problems such as heart disease and cancer. Blueberries just happen to be an excellent source of antioxidants, containing 5562 TE per 100 grams. (For more information on this, see this article.) Blueberries also contain many vitamins such as vitamin B-6, niacin, riboflavin, pantothenic acid, and folic acid. These are nutrients that help the body metabolize food. Pretty amazing, that all this good stuff can be packed into such a tiny little fruit. But wait, there’s more! Blueberries are a good source of fiber, and contain chlorogenic acid that may help lower blood sugar levels and control glucose levels in type-II diabetes patients.
Are you ready to eat some blueberries? Me too. Let’s have some delicious steel-cut oatmeal with the healthful stuff. To make it even better, this oatmeal has a cinnamon swirl in it, reminiscent almost of a cinnamon roll. But of course much healthier. This tasted awesome, of course. How could one go wrong with oatmeal and cinnamon?
Blueberry Cinnamon Swirl Steel-Cut Oatmeal
makes one serving
Ingredients:
for cinnamon swirl
- 1 tsp Earth Balance Original Buttery Spread
- 1 tsp brown sugar
- sprinkling of cinnamon
for oatmeal
- 1/4 cup steel-cut oats
- 1/2 cup warm water
- 1/4 cup vanilla almondmilk
- 2 tsp pure vanilla extract
- about 1/4 cup of fresh blueberries, for topping
Directions:
To make the cinnamon swirl: Blend the Earth Balance with the brown sugar and cinnamon until the mixture is homogenous. (I guess I’ve got chemistry finals on the brain!) Set this aside.
To make the oatmeal: In a medium pot, combine the warm water and almondmilk. Heat on high until it boils. Then turn the heat down to medium-low. Add the steel-cut oats and the vanilla. Cook oats for 4-5 minutes, stirring occasionally.
When oats are done cooking, remove from heat. Pour oats into serving bowl. Top with the cinnamon swirl mixture and allow that to melt a little as you ad the blueberries. Swirl the cinnamon mixture into the oatmeal with a spoon.
Allow oatmeal to cool for a couple of minutes, then enjoy!
Please note: 1/4 cup of blueberries is not a full serving of fruit. So go ahead and enjoy more yummy blueberries alone as healthy snacks, as well as accompaniments to yogurt and such throughout the day!
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Sources: http://en.wikipedia.org/wiki/Oxygen_radical_absorbance_capacity, http://www.nutrition-and-you.com/blueberries.html, http://en.wikipedia.org/wiki/Antioxidant
Strawberry Lemonade Steel Cut Oatmeal
Don’t you just hate when you try to bake something, investing hours of your time, using up a ton of ingredients and getting several bowls dirty… and then the end result is a flop? That’s what happened to me last weekend, a total of twice in one day. Late Sunday afternoon I tried to make muffins using no sugar. I tried to sweeten them with honey, but we only had less than a tablespoon left so you can imagine how the muffins turned out. Blech. But I really wanted to have some muffins for breakfast during the upcoming school week, so in the evening I got everything out all over again, whipping up another batch of muffins as if in a panic. Instead of honey I concocted the clever idea of blending a giant navel orange into the batter using a hand mixer. I got a pulpy orange mess all over my clothes and the bowls and stuff, but persisted and plopped the “take two” muffin batter into the muffin tin to bake. It was in the oven for almost five minutes before I realized I had forgotten to add baking powder. Oops. Frantically I took them out of the oven, scraped the batter out of the paper liners, and blended it with the baking powder before returning it to the oven, still hoping for the best.
The next morning I tried one of those muffins, and I have to say it may have been the worst muffin I’ve ever had. The orange pieces that didn’t get blended very well were still stuck together forming a weird clotted thing inside the muffin, there was almost no sweetness, barely any flavor at all. I resolved to try making muffins again that afternoon. But I had too much homework, so I set my sights on the next afternoon, or the next… of course I never did find the time to try again. So I did not have muffins this past week. What did I have for breakfast instead? Well, as they say, when life gives you lemons, make lemonade. Or in my case, when life gives you bad muffins, make strawberry lemonade steel cut oatmeal!
This was really one of the best bowls of oatmeal I’ve ever had. Even though oatmeal is generally a cold-weather food, this summery flavor was wonderful and I totally recommend it to brighten up a frigid June-gloom morning. The taste of lemon really came out in the hearty oats. And since it’s finally spring, I was able to get amazingly fresh, tart strawberries. Any time you combine lemon with strawberry, you’re sure to get a superb result!
Strawberry Lemonade Steel Cut Oatmeal
serves one
Ingredients:
- 1/4 cup quick cook steel cut oats
- 1/2 cup hot water
- 1/4 cup vanilla almondmilk
- 1 tbl lemon curd
- 1 tbl organic light agave syrup
- 3-4 fresh strawberries, sliced
Directions:
In a small to medium pot, heat the water and vanilla almondmilk to high. When it starts to boil, turn the heat to medium. Add the oats, lemon curd and agave syrup. Cook this mixture for a few minutes. Stir occasionally.
When the oats are done cooking, pour into your bowl for serving. Top with the fresh strawberries. Let cool a minute or two before enjoying this delicious springtime oatmeal!
With a fun breakfast like this, I didn’t even miss having muffins last week. But I will definitely try to make some edible ones for this week. No promises, but if they do happen to turn out well I will post the recipe!
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Banana Peanut Butter Chocolate Chip Pancakes
At school a few days ago, my teacher mentioned that he wanted to teach us kids how to make healthy foods. He asked for suggestions of easy recipes we might want to make in class one day. One person called out, “chocolate chip pancakes!” But the teacher nixed that suggestion, saying we all know how to put bad foods into our bodies, and that what we would benefit from is learning how to put good food into our bodies. I’m always a little miffed when teachers at school assume EVERYONE in the class lives on solely fast food and candy, since I personally try to eat as healthy as possible. I like to transform guilty, “off-limits” type treats into healthy foods that are actually beneficial to one’s body to consume. So as soon as I heard my teacher claim that chocolate chip pancakes were unhealthy, I took them on as my next guilty-to-healthy conversion project. I felt like the teacher had challenged me personally to prove him wrong, to prove that chocolate chip pancakes can be enjoyed by the health-conscious. And I rose to the challenge this morning, creating yummy pancakes free of flour and high in protein. Anyone who wants to incorporate delicious food into a healthy lifestyle can enjoy these pancakes.
The pancakes tasted mainly like peanut butter and banana, with a generous portion of lovely melty chocolate chips. The texture was soft and the oats I used instead of flour added a lovely, well, oatiness. I topped mine with maple syrup and roasted, salted peanuts… divine!
This recipe makes two servings. The number of pancakes per serving depends on how big you make them; I made 8 small to medium pancakes in total.
Per serving, the pancakes contain almost 12 grams of protein, and a little under 5 grams of fiber. (This is before adding the peanut topping which adds a smidgeon more protein and fiber.) I also made them using all natural ingredients. These pancakes are a weekend breakfast you can feel good about.
My brother was a little afraid of the banana, but since he normally likes chocolate chip pancakes he decided to try one. He said, “mmm, dark chocolate. I’ve never had dark chocolate in pancakes before.” Actually, I just used the same chocolate chips my dad usually adds to his typical chocolate chip pancakes, so there wasn’t anything unusual about the chocolate. But I was glad to get any positive reception from him at all, so I zipped my lips regarding the truth about the chocolate chips.
My mom tried the pancakes as well, and said she liked them though they were very banana-y. I expected my mom to like them, since there is peanut butter involved. One of the unwritten rules of cuisine in my family is: if you want my mom to like it, just add peanut butter!
Are you ready to fuel up with this healthy weekend breakfast yourself? Then here is the recipe you have been waiting for:
Peanut Butter Banana Chocolate Chip Pancakes
makes 2 servings
adapted from this recipe on EatGameLive
Ingredients:
- 1 banana
- 1 tsp pure vanilla extract
- 1 tbl Laura Scudder’s peanut butter
- 2 eggs
- 1/3 cup uncooked steel-cut oats
- scant 1/4 cup semisweet chocolate chips
- optional toppings: pure maple syrup and roasted, salted peanuts
Directions:
Spray a nonstick pan generously with cooking spray.
In a small bowl, mash the banana with a fork.
In another small bowl, combine the vanilla extract, peanut butter, and eggs. Beat eggs thoroughly into the mixture. Add oats and mashed banana and let the mixture sit for 3-5 minutes. (I just did this to try and let the oats absorb some of the liquid.) Add chocolate chips and mix.
Pour pancake batter onto greased pan and cook over medium to high heat for 45 seconds to one minute, then flip and cook the other side about 15 to 30 seconds. (The amount of time to cook each side depends on how big you make the pancakes.) Between batches, remove pan from heat and spray with more cooking spray if necessary.
Serve ’em up with maple syrup, peanuts, and a great big smile as you get ready to start your day the delicious way!
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More Artemis Antics and Soft Banana Oatmeal Chocolate Chunk Scones
My cat Artemis is at it again! She seems to be constantly obliged to do mischief, as if it’s part of her religion or something. (To see my first post about her antics, click here.) Now what she’s been doing lately is a bit destructive, but very cute.
When my dad brings home a set of paper towel rolls from the grocery store, he puts the extra rolls we aren’t currently using on top of the fridge until they are ready for duty. Artemis will jump on top of the fridge – often using my dad as a springboard – and discovers the paper towels are occupying the spot she usually takes up. So she starts scratching furiously at the paper towel rolls up there, concentrating her efforts mainly on the central one. She is creating a queenly throne/bed for herself!
Eventually she becomes satisfied with the level of destruction – err… improvement the paper towels have undergone, and settles herself down on her little nest. She looks down at the rest of us dining in the kitchen with a superior gaze.
When my mom and I first saw her doing this, we laughed like hyenas at realizing the outcome of her serious project to demolish the paper towels. Artemis the empress was above us peasants and our laughter, and showed us her maturity with this look:
Okay, anyone who thinks animals can’t be expressive is just clueless.
At least while she was up there she couldn’t dip her paw in my water as I dined on one of these soft, tasty scones. (Yes, I know I promised to retry the cinnamon rolls, and I am hoping to do that this week or next, but I just couldn’t resist baking until then.)
Honestly, I’m not sure if these even qualify as scones. The texture is so soft, they’re actually more aptly described as muffin tops. (No, they will not give you a muffin top!) Here’s a shot of the texture:
Just because they’re not hard scones doesn’t mean they’re bad, though. I mean, my dad ate one the night I made them, and came back for more the next morning, which shows they were good because I know he’d rather be eating Thin Mint cookies than something I’ve baked most of the time. 🙂
The banana and oatmeal flavors combine to form a comforting taste and texture. The chocolate chunks are from a Ghiradelli chocolate bar I had left over in the freezer from my Oatmeal Almond Butter Awesomeness Muffins. Since it’s salted almond chocolate, it made the scones more exciting with that touch of the salty flavor. I love combining sweet and salty, don’t you?
I’m going to post this recipe exactly as I did it, but with the note that if you want scones instead of muffin-tops, maybe more flour or oats or something should be added to make the batter more dough-like. Or, if you prefer muffin tops, just follow the recipe exactly!
Banana Oatmeal Chocolate Chunk Soft Scones/Muffin Tops
Makes 12 medium
adapted from this recipe on CD kitchen
Ingredients:
- 1/2 cup all-purpose flour
- 1/4 cup whole wheat flour
- 2 packets Quaker chocolate chip flavor instant oatmeal
- 1 1/4 tsp baking powder
- 1/4 tsp baking soda
- 1/2 tsp cinnamon (I just used a dash)
- 1/4 tsp salt
- 1/2 cup brown sugar
- 6 tbls Earth Balance Original Buttery Spread (or butter or margarine would probably work too)
- 1 tsp vanilla
- 1/3 cup buttermilk (I subbed this out with 1/3 cup milk + 1 tsp pure lemon juice)
- 1/2 cup banana (about 2/3 of a large banana)
- 1 square Ghiradelli Intense Dark Sea Salt Soiree chocolate (found in the baking aisle at the grocery store)
Directions:
Preheat oven to 425 Fahrenheit. Spray a cookie sheet with nonstick cooking spray.
In a large bowl, combine the flours, oatmeal, baking powder, baking soda, cinnamon and salt. Cut in the Earth Balance.
In a small bowl, combine banana, milk, and lemon juice. Use a hand mixer to mix until banana is mushed as much as possible and ingredients are combined. Pour this mixture into the large bowl with the dry ingredients. Add vanilla.
Hold the square of chocolate over the bowl and use your fingers to break it up into little chunks and drop into the batter. Stir.
No, you will not be able to knead the dough or cut it into little triangles. Instead, drop equal portions onto the cookie sheet like you would do with cookie batter. Try to drop batter in mounds. I found that creating higher mounds of batter turned out better than flatter, more expansive ones, which ended up harder to get off the cookie sheet without breaking them.
Bake in the preheated oven for about 8 minutes or until golden.
Mmm… muffin tops straight from the oven, soft and buttery (without the guilt of butter) and delicious!
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