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!

Recipe: The Best French Toast

The Best French Toast is super-delicious and nutritious. Its list of credentials continues: it’s gluten- and dairy-free as well as vegan! Incredible.

Prep time: 10 minutes
Cooking time: about 30 minutes total
Serves: 2-4 people

Ingredients

8 pieces of gluten-free bread (we used Canyon Bakehouse)
1 medium banana, mashed
1 1/4 cup almond milk (DIY here)
1/2 tbsp flaxseed
1/2 tbsp chia seeds
1/2 tbsp cinnamon
1/2 tsp vanilla extract
1/4 cup almond meal (this will be used to coat the bread and add texture)

Instructions
Put all ingredients (except bread and almond meal) into a blender and run until well-mixed. Then transfer to shallow bowl. Preheat skillet to medium heat,  using coconut oil to grease the pan. Dip each slice of bread into the batter for about 10 seconds on each side then sprinkle almond meal carefully on each side. Place bread on skillet, cooking until golden brown on underside, about 3-4 minutes. Flip and repeat the process. Lastly, add your desired toppings! We chose blueberries cooked with maple syrup.

5 Spice Hot ‘Choffee’

Cold mornings require some extra effort and incentive to get out of bed. This warming, caffeinated, chocolate-y drink will help provide a firm boost as you launch into your day!

Ingredients

8oz coffee
4 oz non-dairy milk (coconut milk or almond milk)
1 tbsp cacao or cocoa powder
1 or 2 anise pods
1/4 tsp cayenne
1 cinnamon stick
1/2 tsp black pepper
1/2 tsp honey
optional (cloves)

Instructions

Prepare coffee as per usual (we used a moka pot) and heat milk on stove top along with cacao or cocoa powder, cayenne, cinnamon stick, black pepper, anise pods and honey. Simmer for about 5 minutes and add milk to coffee.

Recipe: Spiced Vanilla Chia Pudding

Oh boy – this is a filling, satisfying treat without tons of calories. What’s more, it’s made with a variety of items that may be found in your pantry or fridge. Get your sweet tooth filled without tons of sugar and experience the health benefits of fiber, omega-3s, blood sugar stabilization, and CHOCOLATE.

Ingredients
2 cups homemade almond milk
6 tablespoons chia seeds
2 teaspoons vanilla extract
2 tablespoons maple syrup
1/2 teaspoon cinnamon
1/4 heaping tablespoons whole cacao beans or 1/4 cup cacao powder for a smoother finish
1/4 cup fruit (i.e. raspberry, strawberry, and kiwi work well)

Instructions
Blend all ingredients in a blender until smooth. Refrigerate overnight, or until set. Garnish with cinnamon, fruit, cacao beans, and a drizzle of honey if desired.

Recipe: Caramelized Parsnips

A parsnip is a fantastic root vegetable which is rich in vitamins and minerals as well as antioxidants and fiber.

Before sweetness in the form of sugarcane and beet were an option, Europeans used parsnips as a source of sugar. Next time the craving for a sweet arises, try some caramelized parsnips and find how sweet and grounding this root vegetable can be!

Ingredients
1 lb parsnips
2 tbsp coconut oil (or butter, if preferred)
1/4 cup water
1/2 tsp cinnamon
salt and pepper to taste

Instructions
Peel parsnips and chop into 1/2 inch pieces. Melt coconut oil in skillet then add parsnips and cinnamon. Cover with lid and cook over medium heat for about 8 minutes or until they become more golden. Add water and cover. After water evaporates you’ll be left with tender and caramelized parsnips. Add salt and pepper to taste.

 

Recipe: Chocolate Avocado Pudding

It can take awhile to wrap one’s head around the idea that chocolate and avocado could taste good together. To be honest, we even had doubts. One bite changed everything.

This is a fantastic treat for quite a few reasons:

1. Full of healthy fats
2. Low sugar
3. Dairy-free, gluten-free, and vegan
4. Kid-friendly (as in, they won’t know anything green was used in the production of this dessert)

Make this recipe because it’s healthy, or make it because it’s amazingly delicious – you’ll win either way!

Ingredients:

2 avocados, ripe and pitted
1/2 cup of unsweetened chocolate powder
1/2 cup of coconut milk (or other non-dairy alternative)
5 tbsp maple syrup
2 tsp pure vanilla extract
pinch of cinnamon

Instructions:

Cut avocado and remove the pit before scooping flesh into a blender. Add the cocoa powder, coconut milk, vanilla extract, and cinnamon and blend until smooth. Refrigerate until ready to serve chilled, about 20 minutes.

Top with fresh raspberries, shredded coconut, and/or cashews.

Cinnamon: The Spice Of Life

Even if most of us aren’t curators of spices and herbs, there’s generally one in everyone’s spice shelf – cinnamon! Used in everything from Cinnabun to my old favorite – Hot Cinnamon Spice Tea by Harney & Sons – we rarely think of how this wonderful spice’s scent and taste are impacting our health.

According to a a study presented at the American College of Nutrition’s annual meeting, cinnamon could be a key player on the battlefield of metabolic syndrome (think obesity, high blood pressure, and insulin-resistance). An estimated 25-32% of Americans have this condition.

The study found that cinnamon increases antioxidant levels in the blood and decreases oxidative stress. Other research shows the spice reduces blood glucose levels and blood pressure.