by Heather | Mar 24, 2021 | baking, gluten free, grains, recipe, Uncategorized, vegetarian
😋 This recipe gives you the crunchy goodness of granola … but without all of the sugar and excess calories!
Try it over yogurt or a bowl of berries or even applesauce. Delicious!
👩🏾🍳 TIP: This is also amazing with pumpkin pie spice.
TOASTY CINNAMON OATS
(makes 4 servings)
- ½ Tbsp coconut oil
- 2 tsp butter
- 1 cup rolled oats (gluten-free, if possible)
- ½ tsp cinnamon
- ¼ tsp nutmeg
- 1-2 tsp coconut sugar (to taste)
Melt the coconut oil and butter in a nonstick skillet over medium-high heat. Stir in the oats, making sure they are well coated.
After about 2 minutes, sprinkle with cinnamon and nutmeg, and continue to stir as the oats turn a toasty golden color, another 2-3 minutes.
Remove the skillet from the heat and toss in the coconut sugar, making sure it’s evenly distributed. Pour the oats onto a sheet pan or large plate so they can cool completely. Store in an airtight container.
Sooooo good. Hope you enjoy this recipe 🙂
by Heather | Sep 16, 2019 | challenges, general health, Uncategorized, wellness
Do you get enough vitamin B12 in your diet? Many people – especially those who eat a plant-based diet – struggle to get enough.
Vitamin B12 is a powerful energy and mood booster – just look at the label of any energy drink or supplement and you’ll be amazed at how many B vitamins they contain!
It also helps keep our brains and hearts healthy, aids in digestion, and plays a role in red blood cell development and curbing anemia.
This week we’re going to make sure we’re getting enough B12 from whole food sources!
The daily recommended amount for adults is 2.4 micrograms (mcg) a day – although pregnant women need more.
Because B12 is most prevalent in animal products, people who eat a vegan diet can struggle to get enough, as can people who have problems absorbing nutrients when they digest food.
Top sources include:
❤️Organ meats (a 3.5-oz serving can contain more than 1,000 percent of the RDI)
🐟Wild-caught salmon
🐂Grass-fed beef
🍳Eggs
Nutritional yeast can be a good plant-based source – ¼ cup contains 290 percent of the RDI. Sprinkle it over your veggies for a tasty and healthy B12 boost.
This week, your challenge is to consume at least 2.4 mcg of B12 EACH day this week!!
Here’s a great site that’ll show you exactly how much B12 is in the foods your eating, so you can tally your numbers:
www.dietitians.ca/getattachment/45413d68-0639-4ad6-8de6-10eb97556e5f/FACTSHEET-Food-Sources-of-Vitamin-B12.pdf.aspx
Are you in? Let us know!
by Heather | Mar 5, 2019 | cooking, recipe, sweet
This colorful soup is packed with good-for-you ingredients … and it tastes amazing!
Thai Sweet Potato and Carrot Soup
1 tablespoon coconut oil
1 cup diced onion
2 cloves grated garlic
2 tablespoons curry paste
1-2 teaspoons sriracha or other hot sauce (the more, the spicier!)
3 peeled and diced sweet potatoes
2 cups peeled and diced carrots
3 cups low-salt vegetable or chicken broth
Salt and pepper to taste
1 cup light coconut milk
½ cup pepitas (pumpkin seeds)
Optional: Lime wedge and goat cheese
Heat the oil in a large soup pot over medium-high heat. Add the onion and saute for 3 to 4 minutes before adding the garlic, ginger, curry paste and hot sauce. Saute for another couple minutes.
Add the sweet potatoes and carrots, seasoning well with salt and pepper. Mix together well so the vegetables are well-coated and then pour in the broth.
Bring the mixture to a boil, before reducing to low. Simmer for 25 minutes or until the veggies are tender.
Remove from the heat, and carefully use an immersion/stick blender to puree the soup. You also can use a high-speed blender to puree the soup in batches, being careful to avoid backsplash.
Return to the pot and stir in the coconut milk, and add salt and pepper to taste.
Serve the soup topped with an optional lime wedge and sprinkling of pumpkin seeds. This also tastes great with a little goat cheese stirred in.
by Heather | Feb 25, 2019 | baking, egg, fruit, general health, gluten free, grains, recipe, vegetarian
Banana Nut Muffins
Makes 12
Ingredients:
⅓ cup gluten-free rolled oats
4 large ripe bananas, mashed
3 large eggs
3 tbsp melted coconut oil
1 tsp pure vanilla extract
⅓ cup nut butter of your choice
1 tsp cinnamon
½ tsp nutmeg
½ tsp each baking soda and baking powder
¼ tsp salt
1 cup chopped walnuts or pecans
Directions:
Preheat the oven to 350 degrees, and line cups of a muffin tin with paper liners.
In a blender, spice mill or food processor, grind the oats until they turn into a flour-like consistency. Set aside
In a large bowl, blend bananas, eggs, coconut, vanilla and nut butter until combined. Add the oat flour, spices, baking soda and powder and salt and continue to mix.
Fold in the nuts.
Divide the batter evenly among the muffin cups and bake about 15-18 minutes. You will know they are done when a toothpick inserted in the center of a muffin comes out clean.
Remove the muffins from the oven and allow to cool on a wire rack for about 10 minutes. Remove from the tin to continue cooling.
by Heather | Jan 14, 2019 | cooking, general health, gluten free, protein, recipe, vegan, vegetarian
This is a favorite comfort food soup! It’s a classic lentil soup: It’s warm, hearty and filling … and it’s even better the second day.
Hearty Lentil Soup
2 tbsp avocado or olive oil
2 onions, diced
1 carrot, chopped
½ tsp dried thyme
½ tsp dried marjoram
4 1/2 cups of vegetable or chicken stock
1 cup lentils (rinsed and drained)
1 pinch salt
¼ cup fresh parsley
1 28-ounce can tomatoes
Optional: crumbled goat cheese (leave out for vegan option)
Heat the oil in a large soup pot and sauté the onions and carrot for 3 to 5 minutes, until they are softened. Add dried herbs and sauté 1 minute.
Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender, about 45 minutes.
When it’s done, place in bowls and serve.
Optional: when serving, put 2 tablespoons of goat each in each bowl before adding the soup for a creamier version.
