The Great Goji Groatmeal

National Whole Grains Month inspired us to venture more into actual whole grains (none of that ‘made-with-whole-grain’ partial credit here) in this breakfast recipe. What is an oat groat? It’s the whole grain form of oatmeal, before it is steel-cut, rolled, or pulverized into an instant oatmeal package. These oat groats are chewy and take some time to cook, which is why we called upon our trusty slow cooker to work the overnight shift.

 

Ingredients

2 cups oat groats

2 tablespoons chia seeds (and/or flax seeds)

1/3 cup shredded coconut

3 cups water

3 cups of non-dairy milk (i.e. DIY almond milk)

2 tbsp coconut oil

1 teaspoon cinnamon

2 apples, cored and blended

1/8 cup of goji berries (or substitute with raisins)

1/3 cup cacao nibs (optional)

 

Instructions

Use a 4-quart or larger slow cooker. Put oat groats, chia, shredded coconut, water, non-dairy milk, coconut oil, and goji berries (and cacao nibs if desired) inside. Blend cored apple and add to slow cooker. Stir all ingredients and cover, cooking on low for about 8 hours (automatic slow cookers should then switch over to ‘warm’ setting). Stir and serve with additional fruit (i.e. berries), nuts, seeds, or sweetener on top and enjoy a warm belly of food to start your day!

St. Paddy’s Shamrock Smoothie

St. Patrick’s Day is celebrated in Ireland and worldwide as both a religious and cultural holiday. This 17th of March, whether you feast on stew and Irish soda bread or fill up on green beer, this drink provides a healthy way to connect with your Irish heritage or is great for a morning-after hangover cure.

Ingredients

3/4 cucumber
1 medium apple
4 stalks celery
10 leaves romaine lettuce or 2 cups
1/4 cup parsley
4 cups water

Instructions

Rinse and prep all produce. Use either a high-speed blender or a juicer (we opted for blending to keep the fiber). Add all ingredients and blend until smooth. This recipe makes 32 ounces. Because the nutrients breakdown soon after making the drink, plan to drink within 1-2 days or share a healthy pint with a friend.

Also, the tradition of getting pinched if not wearing green is alive and well! Apparently Irish immigrants believed wearing green made you invisible to leprechauns and fairy creatures. They would pinch others as a reminder to wear the color and therefore protect themselves from those devious troublemakers. Double up with your green juice and clothing!

BIG ANNOUNCEMENT!

Our 14-day Green Smoothie Challenge is coming soon! We’ve been working hard on ingredient pairing, grocery list building, and taste-testing (okay, that part is pretty easy :)) so that we can bring you a complete, and convenient, DIY way to boost your energy and vitality everyday for 2 weeks. Stay tuned for more details!

Recipe: Butternut Squash + Apple Soup

I think we’re ready to admit: it’s autumn. A chill in the air, crunchy leaves underfoot, and the season’s bountiful harvest all point to one mission – making one of our favorite soups. Grab some squash from your farmers’ market or from your backyard and we’ll begin!

Too tiny to use but oh-so-cute!

Prep & cook time: 30 min
Servings: about 8
Ingredients
3-4 tablespoons high-quality butter or olive oil (for a dairy-free option)
4 lbs butternut squash, roasted (average butternut squash weighs 2-3lbs so plan accordingly)
1 medium onion, chopped
2 apples, chopped
1/2 cup water or vegetable broth
3/4 tsp cinnamon
salt & pepper to taste
1 cup pumpkin seeds (topping)

Instructions
Roast butternut squash first. Preheat oven to 375 degrees, cut squash open lengthwise and remove seeds. Place squash upside-down on baking sheet and pour about 1/2 cup water on the bottom of baking sheet (or enough so it surrounds squash and helps to steam it). Roast 25-30 minutes, until flesh is fork-tender.

Meanwhile, melt butter/olive oil in pot over medium heat. Add onion and saute until tender (about 8 minutes). Add the roasted squash, apples, and water/vegetable broth. Cover and simmer for 10 minutes. Add cinnamon and turn off burner to cool food slightly. Then, in small batches, transfer mixture from pot to a high-speed blender and puree until smooth. If too thick, add more liquid. Season with salt & pepper, transfer to serving bowl and sprinkle with pumpkin seeds. Optional: serve with blue corn chips or whole grain crackers.

On-the-Go: Healthy Snacks

photo source: iron-kids.com

We know snacking can be difficult at times because of the challenge in figuring out what to eat, how much, and when to snack. Going overboard and reaching for the wrong type of snack is common. Snacks can be essential in keeping blood sugar stable between meals; the key is eating the right ones. Keep your upcoming week’s activities in mind while you plan out your snacks; this will keep you on track and from grabbing the easy choice of pre-packaged foods. Healthy snacks can be delicious and fun way to play with your food. Instead of reaching for convenience snacks like chips, crackers, cookies, and other foods filled with preservatives, go for fresh foods like fruits and vegetables. Get creative with your snacks and try these ideas! Go-to healthy snacks:

• 1 apple with nut butter
• Carrot sticks, celery, and radishes with hummus
• Greek yogurt with berries
• Hard boiled eggs
• 1 serving of mixed nuts or trail mix
• Homemade energy bars

Recipe: Bok Choy Apple Slaw & Asian Watercress Salad

Ingredients

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Instructions

First make the dressing by combining all the ingredients and whisking well.
Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
Toss salad with half the dressing. Add additional dressing if desired.
Eat immediately, or chill for up to one hour and then add the apples just before eating.