Fresh Pear with Cinnamon

Easy No-Cook Oatmeal

Serves: 1
Hands-on time: 5 minutes
Total time: 1 hour

Also called “muesli” in many parts of Europe, you don’t need to soak this no-cook oatmeal overnight. A good one-hour soak in the morning will do the trick. Make it while you’re waiting for your coffee and by the time you get out of the shower it’ll be ready to go.

Ingredients

1/3 C gluten free oats
1 T chia seeds
1/2 C coconut water
2 T plain fat-free Greek yogurt
1/2 small banana
1/4 C small frozen sweet fruit such as raspberries or blueberries
1 T chopped walnuts

Directions

  1. Soak chia seeds in coconut water for a few minutes until the mixture begins to gel. (This step is optional but I find it works better for the short soak version.)
  2. Add oats and yogurt and stir well.
  3. Chop banana and put on top. Don’t stir.
  4. Add frozen fruit, then sprinkle with nuts. Don’t stir.
  5. Place in the frig for an hour (less is OK but an hour or so is best).
  6. Mix and eat!

Tips and Time Savers

  • If you don’t like it cold, stick it in the microwave for about 30 seconds, then restir. It will be nice and warm.
  • It’s fine to not soak the chia seeds first, but you will get a slightly different texture.
  • Yes, you can make these the night before if that works better for you. Many people (including myself) prefer the shorter soak time because of the taste and texture of the slightly firmer oat.
  • You can omit the yogurt (oh but why?!) and use a nut milk instead.

Notes

No need to add any kind of sweetener. The frozen fruit will make it plenty sweet enough.

Nutrition

Coming soon!

Photos

Photo of no-cook oatmeal

Fresh Pear with Cinnamon

Magically Steamed Green Beans

To make super easy steamed green beans, simply add a small bag of pre-cut and pre-washed green beans to a rice cooker while you are making the rest of your dinner.  Follow the directions on your steamer.  Here’s the one I use.

Result: Beautifully steamed green beans with 30 seconds of effort!

P.S. I recommend setting the timer for 5 minutes less than the instructions, otherwise they come out a tad overdone.

P.P.S. Spend an extra minute trimming off the ends, which can get brown or soft after a few days in the frig. While you’re at it cut the longer ones in half and make them more uniformly sized, insuring they’ll all be cooked to the same doneness.

Fresh Pear with Cinnamon

Healthy Commuter Breakfast

This healthy commuter breakfast takes a little bit of planning but is totally worth the effort, and once you’ve done it a few times the prep becomes automatic.

Ingredients:

1 container high-protein greek yogurt with fruit
2 Tbsp chia seeds
6 Tbsp almond milk (30 calorie version)
2 Tbsp raw sunflower seeds
2 Tbsp Ezekiel Almond cereal (more if desired)
1/2 banana

Directions:

The night before…

  1. Put milk and chia into a 1.5 C plastic container with water-tight lid. Tighten cover and shake vigorously for a few seconds. As you’re going about your evening routine, shake it a couple more times. Before going to bed, put in the frig and put the carton of yogurt on top of it.
  2. Measure out sunflower seeds and cereal in a little container (it doesn’t have to be covered). Leave this out on counter, along with a banana, a small bag*, two spoons, a napkin, and a sharp knife.

In the morning…

  1. Pull the containers of chia mix and yogurt out of the frig and open them. Pour the cereal/sunflower seed mix into the chia mix, dump the yogurt on top of it (scraping out every tiny bit of that healthy yumminess) and mix it up good with one of the spoons. Toss the dirty spoon in the dishwasher (or the sink if you’re lazy like me).
  2. Cut the banana in half, peel the half you like best and cut up the banana into the top of the container. Don’t stir! Put the knife in the sink with the spoon. (They’ll need to keep each other company in that big empty sink all day long.)
  3. Tighten the lid onto the container and put it in the bag with the spoon and napkin and tuck into your backpack or tote.
  4. It will keep for up to two hours, so simply eat when you are hungry and then put everything back into the bag.

Substitutions:

To customize your healthy commuter breakfast, try changing it up with one of these substitutions.

  • Oats instead of Ezekiel cereal
  • Chopped walnuts instead of sunflower seeds
  • Coconut milk instead of almond milk
  • If you are lactose intolerant or vegan: use almond or coconut yogurt instead of greek yogurt, but the consistency will be relatively watery.

Notes and Resources:

  • The plastic container, spoon, and bag can all be disposable if you just want to throw the whole thing out in the nearest trash can after you are done. Better yet, find a recycle bin.
  • For the smallest carbon footprint, go for a reusable container, a reusable bag (I like these cute inexpensive ones I found on Amazon), and a regular flatware spoon or travel spoon that you don’t mind carrying with you. Just close the container, wrap the spoon in the napkin and place it into the bag and put back in your backpack. Yes, you’ll have to carry it around but it will be lighter and your commuter breakfast will be guilt-free as well as healthy and delicious.
  • Other container ideas: reuse empty plastic peanut butter or mayonnaise jars a few times before tossing them into the recycle bin.  Also, those white soup containers from chinese takeout are a perfect size but not 100% airtight.  Anything about 12 to 16 ounces works.
Fresh Pear with Cinnamon

Vegan “Dirty” Brown Rice

This is a wonderful rice dish as a main course. You can spice it up with any of your favorite vegetables and or hot peppers.  For a protein-rich version add a drained and rinsed can of black or red beans along with the vegetables

1 cup of fresh broccoli, chopped
1 cup of fresh cauliflower, chopped
1 cup of sliced carrots
2 cups of long grain brown rice
5 1/2 cups of water
2 tablespoons of garlic
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of your favorite dried herb or herb blend (optional)

Combine 2 cups of long grain brown rice and 5 1/2 cups of water in a large saucepan. Bring just to a boil. Add carrots and seasonings, stir and bring to a boil. (Add 1-2 tbsp of butter or oil if desired.)

Reduce heat and cover tightly.

Simmer 30 minutes, then lift cover and quickly add the cauliflower and broccoli. Don’t stir.
Re-cover immediately.

Simmer 15-20 minutes longer, or until rice is tender and all the water is absorbed.

Fluff lightly with a fork and serve.

Nutritional Value of Brown Rice (1 cup cooked)

216 Calories
1.8 g Total Fat
0 g Cholesterol
10 mg of Sodium
84 mg of Potassium
45 g Total Carbohydrates
5 g Protein

Nutritional Values of Vegetables (1 cup raw)

73.6 Calories
.8 g Total Fat
0 mg Cholesterol
89 mg Sodium
2607 mg Potassium
15 gr Carbohydrates
5.26 g Protein

Fresh Pear with Cinnamon

Roasted Holiday Brussels Sprouts

A delicious recipe for Roasted Holiday Brussels Sprouts, which I modified from a recipe I found online to make it more festive.

Roasted Holiday Brussels Sprouts
Print Recipe
A delicious recipe for Roasted Holiday Brussels Sprouts, which I modified from a recipe I found online to make it more festive.
Servings Prep Time
6 15
Cook Time
20
Servings Prep Time
6 15
Cook Time
20
Roasted Holiday Brussels Sprouts
Print Recipe
A delicious recipe for Roasted Holiday Brussels Sprouts, which I modified from a recipe I found online to make it more festive.
Servings Prep Time
6 15
Cook Time
20
Servings Prep Time
6 15
Cook Time
20
Ingredients
Servings:
Instructions
  1. Preheat oven to 425 degrees.
  2. In a large bowl, toss brussels sprouts with 2 tablespoons olive oil, kosher salt and pepper.
  3. Line a large baking sheet with aluminum foil. Put the brussels sprouts evenly spaced on the baking sheet.
  4. Roast the sprouts, stirring occasionally for even browning. They are done when until tender and caramelized, about 20 minutes.
  5. Place brussels sprouts back in bowl. Add remaining tablespoon olive oil, balsamic vinegar, cranberries, and walnuts and toss to coat evenly.
  6. Taste and adjust seasoning if necessary, then serve.
Recipe Notes

*If you have some brussels sprouts that are very large, cut them into quarters. The pieces will cook more evenly if they are all about the same size.

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Rockin' Red Super Smoothie

Rockin’ Red Super Smoothie

You can make this versatile super smoothie at home in less than 10 minutes.  It’s great for a light meal replacement or a post-workout recovery.

This smoothie is LOADED with super-nutrients.  I drank one after a 3-mile run and it kept me sated for about an hour.

Rockin’ Red Super Smoothie
Print Recipe
Servings Prep Time
1 smoothie 10 minutes
Servings Prep Time
1 smoothie 10 minutes
Rockin’ Red Super Smoothie
Print Recipe
Servings Prep Time
1 smoothie 10 minutes
Servings Prep Time
1 smoothie 10 minutes
Ingredients
Servings: smoothie
Instructions
  1. Soak chia seeds in 3 T of water while you prep the smoothie.  They should soak for about 7 or 8 minutes, until they get gelatinous.
  2. Put the remaining ingredients except the ice cubes in your high-speed blender.
  3. When the chia seeds have formed a gel, add them to the blender, then add the ice cubes on top.
  4. Blend according to your blender’s instructions.
Recipe Notes
  1. If you use an apple instead of applesauce, you can use every part except the stem.  Yep, seeds and all.  Just make sure you wash the apple before using it to get rid of any remaining pesticide residue.
  2. If you use too much parsley you will taste it.  you want just enough to be beneficial (great for bad breath) so a couple of tablespoons should do it.
  3. If you have never tried spirulina, I highly recommend it.  It is a true superfood.  It doesn’t have an appealing taste all by itself, but it is perfect for smoothies.
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