Quadruple Coconut Oatmeal

I feel like coconut is one of those things that you either love or hate. I personally adore it and always have since I was a kid. I love it in sweet dishes (especially chocolate) and in savory dishes like fish or chicken. I've been reading a bunch of coconut oatmeal recipes and decided it was time I try out a recipe for myself.

I call this quadruple coconut oatmeal because this recipe incorporates shredded coconut, coconut milk, coconut sugar, and coconut oil. I realize that the majority of people don't have coconut sugar in their pantry like I do, so feel free to substitute brown sugar or granulated sugar. Additionally, if you don't have coconut oil you can substitute olive oil when you toast the oats. 

I have shared with you a slow cooker oatmeal recipe before- in fact I believe this was my very first posting! I thought I would show you how easy it is to swap in a few different ingredients to create an entirely different tasting oatmeall. I hope you have fun with this recipe!

My superfood of the week is flax seed. Flax seeds contain omega 3 fatty acids which are said to help lower blood pressure and keep your heart healthy. Additionally, flax seeds contain lignans which have been said to reduce the risk of breast cancer in women and prostate cancer in men. If these benefits aren't enough for you, flax seeds happen to be an excellent source of fiber and protein which will keep you feeling full and satisfied.

Ingredients:

1 tbsp. coconut oil

2 cups steel cut oats

4 cups coconut milk

4 cups water

3 tbsp. coconut sugar

1 tbsp. cinnamon

3 tbsp. flax seeds

3 tbsp. shredded unsweetened coconut

1/2 tsp. sea salt

Directions:

1) Melt coconut oil over medium high heat

2) Add oats and cook for a few minutes or until they smell nutty and fragrant

3) Add oats to crock pot (I lined mine with a non-stick slow cooker bag)

4) Add the rest of the ingredients the slow cooker

5) Cook on low for 4 hours

6) Add additional milk if necessary  

7) Top with bananas, walnuts, or whatever you'd like! 

Vegetarian Cannellini Bean Soup

It's March 2 and with this bitter cold and snowy weather looming, it does not seem promising that spring is right around the corner. I've been trying to cook more soups and stews to try to keep myself warm in this relentless winter. This particular soup is so easy to make, and it's the perfect portable lunch to take to work. It's super hearty with the cannellini beans but it's light enough that you won't feel weighted down the rest of the day.

You'll see in the recipe that I used gluten free pasta. I personally feel like the gluten free pasta makes me feel less sluggish and provides more nutrients than typical semolina flour pasta. If you're wondering if you can use whole grain or whole wheat instead- you absolutely can but it's going to make the soup a little bit heavier and more starchy. 

Similar to many of my other recipes, this soup is so wonderful because it is extremely versatile. Feel free to add different veggies, use a different kind of bean, or perhaps try experimenting with a different starch like quinoa or rice. 

My superfood of week is the cannelini beans. Cannelini beans provide a ton of fiber and protein and are very low on the glycemic index scale. This means that they metabolize slowly, thus providing steady energy for hours. Additionally, these beans contain the element Molybdenum which is said to have detoxifying effects on the body.

Ingredients:

1 onion diced

2 ribs celery- diced

2 carrots- peeled and diced

1. tbsp Italian seasoning

1 tsp. oregano

1/2 tsp. red pepper flakes

1/2 tsp. salt

1/2 tsp. pepper

1 can rinsed and drained cannellini beans

1 cup frozen corn- thawed

4 cups chicken or vegetable stock (low sodium)

4 cups water

8 oz. pasta (I used gluten free penne)

olive oil

additional salt/pepper- to taste

Directions:

1) Heat olive oil in dutch oven over medium high heat for a 5 minutes

2) Add onion, celery and carrots and saute for 10 minutes or until tender

3) Add cannelini beans, corn, Italian seasoning, oregano, red pepper flakes, salt and pepper, and cook for 2 minutes

4) Add stock and water and bring to a boil

5) Simmer on low for 15 minutes

6) Add pasta and cook 2 minutes shy of al dente (If you are planning on eating the soup in one sitting then cook the pasta all the way to al dente. If you are doing what I do and reheating it all week make sure you cook it a few minutes shy.)

7) Taste and add additional salt/pepper if needed

Enjoy!!!

*This makes about 5 servings 

Homemade Sunbutter Cups

I have discovered a new guilty pleasure- sunbutter cups. I found them at Wholefoods in the Candy aisle and have been obsessed ever since. The combination of the salty sunbutter with the rich dark chocolate is totally sinful and wonderful. Sunbutter has become the new hot "nut butter" but it's actually made from a seed not a nut! You can find sunbutter at the grocery store in case you don't feel up to making your own, but I'm telling you it's SUPER easy.

I'm really excited that my sunbutter came out so successful, because I want to try making more nut butters at home. I think I am going to try almond butter next, so stay tuned! 

*Note this recipe makes more sunbutter than you will need for the sunbutter cups. You can store the sunbutter in an airtight container at room temperature and use it for whatever you want. Try it on an english muffin with a sliced banana for breakfast or even in a smoothie!

These sunbutter cups have literally 5 ingredients and are SO easy to make. They make for the perfect little treat, and because sunflower seeds have so many health benefits, you don't even need to feel guilty indulging in them!

The sunflower seeds in my sunbutter are a superfood because of their high Vitamin E content. Vitamin E is known to have anti-inflammatory effects reducing symptoms of asthma and arthritis. Sunflower seeds also contain magnesium which can help reduce migraine headaches and lower the risk of heart attack and stroke. Lastly, sunflower seeds have high levels of selenium. Studies have shown an inverse relationship between selenium intake and cancer risk.  

Ingredients

1 cup semi-sweet chocolate chips

2 cups raw unsalted shelled sunflower seeds

1 tbsp. olive oil

3/4 tsp. sea salt

1 tsp. honey

Directions:

1) Roast sunflower seeds in dry skillet over medium heat until golden (Make sure you don't burn them!)

2) Blend sunflower seeds and sea salt in food processor for 6-7 minutes or until paste starts to form

3) When paste-like consistency is reached, slowly drizzle in olive oil and honey. *Note- it is essential not to add the oil until the seeds break down and start to develop into a paste. If you add the olive oil too early you will not be happy with the consistency.*

4) Mix for about another minute

5)Line mini-muffin tray with liners

6) Microwave 1/2 cup chocolate for 30 seconds. Stop and stir, and microwave for an additional 30 seconds.

7) Using a half teaspoon, pour chocolate evenly into liners. (This recipe makes 12 sunbutter cups)

8) Bang muffin tray on the counter to get rid of air bubbles

9) Put the tray in the freezer for 15 minutes

10) When first chocolate layer is hardened, add 1/2 tsp of sunbutter to the top of each cup

11) Put tray in freezer for 15 more minutes

12) Melt the remaining chocolate chips and add to the top of the cups spreading to make a nice even layer.

13) Freeze for a last time for 15 minutes

14) Remove from freezer and sit at room temperature for 5 minutes before enjoying!

*You can store these in the refrigerator for up to a couple of weeks!

Creamy Butternut Squash Soup

This is like the 8th snowstorm of the season in New England and I am so over it. I am counting down the days until Spring when it's enjoyable to be outside again! I realize that the Spring is still quite a few weeks away so I'm making do with this winter by eating lots and lots of comforting hot soup!

This was my first time ever making butternut squash soup and I was pretty pleased with the results. I decided to blend in a can of cannelini beans for some extra fiber and protein and to give the soup a creamier texture and it works really well. In fact, the soup is SO creamy that you would never know there wasn't actual cream in it!

I think the key to creating delicious soup is roasting the veggies before pureeing them. They get golden and slightly caramelized in the oven which makes them ooze with delicious flavor. 

I topped my soup with chopped up parsley, grated pecorino romano and a dollop of part-skim sour cream. I would recommend all of those toppings but definitely feel free to swap out some of your own. 

Butternut squash is my superfood of the week. It contains potassium which is essential for bone health, and is packed with antioxidants that allow the body to fight off free radicals. The beautiful bright orange color in this vegetable signifies that it has carotenoids which are known to protect against heart disease. 

Ingredients:

5-6 cups cubed butternut squash (About a half a squash cubed into 1/2 inch pieces)

1 yellow onion- diced

3 cloves garlic- grated or minced

1 can cannellini beans- rinsed and drained

2-3 cups chicken broth or vegetable broth

2 tbsp. olive oil

1 tbsp. butter

salt/pepper

*Optional toppings- parsley, pecorino romano/parmesan cheese, sour cream

Directions:

1) Preheat oven to 425 degrees

2) Line baking sheet with foil. Place cubed butternut squash on tray with 1 tbsp. olive oil and salt and pepper

3) Roast in the oven for 20 minutes

4) While squash is roasting, melt butter and other tbsp of olive oil over medium low heat

5) Add onion and cook for 15 minutes or until caramelized. 

6) Add garlic and beans and cook for 2 more minutes

7) Add onion/garlic/bean mixture to blender and puree until smooth and add it back to the pot

8) When squash is tender add it to the blender in batches with the broth. (I would do a cup of squash at a time to 1/2 cup of broth)

9) Add squash mixture to the pot with the onion/garlic/bean mixture

10) Add salt/pepper to taste and simmer soup on low for 10 minutes

11) Add toppings of your choosing and enjoy!

Blackberry Peanut Butter "Oatie"

I have been on a total "smoothie-kick" lately. It is so easy to make a delicious smoothie with practically anything you have on hand. I've been experimenting by using different kinds of fruit, different kinds of milk, and different kinds of nut butters. I've also been making a conscious effort to only use natural sweeteners like honey, agave, and fruit. For some added fiber and nutrition, I also decided to add some old fashioned oats.

When I was in college there was an awesome cereal and yogurt shop that specialized in "oaties." Oaties were just a cute name for milkshakes or smoothies packed with delicious oats. I decided to re-invent this yummy treat, and I couldn't be happier with the results.

The superfood I'm focusing on today is raw cacao powder. You can see this featured below. I ordered mine from amazon.com, but they sell it at Whole Foods and many Homegoods and Tjmaxx stores as well. 

Raw cacao powder is the purest form of the cacao bean. It's milled at low temperatures to protect its nutrients and flavor and is not processed in any way. Raw cacao is packed with antioxidants which promote blood circulation and can help lower your risk of many diseases. 

The best part of this recipe is how versatile it is. Don't be afraid to change things up- you won't ruin it, I promise! Be creative and have fun!

Ingredients:

1 banana- frozen and chopped

3/4 cup blackberries

1 tbsp peanut butter

2 tbsp raw cacao powder 

1/8 cup old fashioned oats

1 cup vanilla almond milk

1 pitted date 

4-6 ice cubes

Directions:

1) Add all ingredients to blender and blend until smooth!

Roasted Veggies with Chives and Parmesan

I am always looking for interesting ways to put vegetables on the table. I've mentioned in previous blogs how important I think it is to add color to your dinner plates in the winter. It brightens up the meal and makes it more appealing and exciting. 

In this recipe, I decided to mix brussel sprouts, cauliflower, and baby red and purple potatoes for a delicious and colorful side dish. I topped the recipe with fresh chives and grated parmesan and it was absolutely delicious.

The great thing about this recipe is you can count is as your starch and your vegetable! Just make a protein on the side and you have the easiest dinner imaginable!

My superfood of the week is cauliflower. This vegetable happens to be one of the healthiest on the planet! It is loaded with Vitamin C which is required for the growth and repair of all tissues in the body. It also contains Vitamin K which can help prevent inflammatory diseases such as diabetes and colitis. Cauliflower also provides cartenoids which can  prevent the risk of cardiovascular disease and cancer. 

Ingredients:

1 cup. cauliflower florets

1 cup brussel sprouts

6 baby potatoes (I used purple and red)

1 clove grated garlic

2 tbsp. grated parmesan

2 tbsp. chopped chives

1 tbsp. olive oil

1/2 tsp. sea salt

1/2 tsp. black pepper

Directions:

1) Preheat oven to 425 degrees

2) Cut tops off brussel sprouts and cut in halves or fourths depending on size

3) Chop the potatoes into small bite size pieces. (I quartered mine)

4) Combine brussel sprouts, cauliflower, and potatoes on aluminum covered baking sheet

5) Pour tbsp of olive oil, grated garlic, and salt/pepper on vegetables and mix with hands

7) Roast for 20 minutes or until all vegetables are tender

7) Top with chopped chives and parmesan

Enjoy!

*Makes about 2-3 servings

Grilled Chicken With Walnut Pesto

I have recently started a clean eating diet and a dedicated work out plan to kick off the new year. So far, it's been going really well and I am really starting to notice some positive changes in myself both physically and mentally.

I've been trying to come up with new recipes that are part of this clean eating diet. This involves straying away from any artificial ingredients and trying to incorporate more fresh veggies and fruits, as well as nuts and other lean proteins.

I thought pesto would be an awesome recipe to try since it incorporates heart healthy herbs and olive oil, as well as protein filled nuts. A typical pesto recipe uses pine nuts- however I decided to use walnuts and have them be my superfood this week.

As it turns out, you can really use any combination of greens in your pesto and any nut of your choosing. In my recipe, I use a combination of basil and arugula with the walnuts, but you could try using spinach, cilantro, or even kale! For the nut portion try using walnuts like I did or almonds, cashews, or hazelnuts. Be creative, it's really hard to make a bad pesto!

Besides being a great source of protein, walnuts also provide omega 3 fatty acids which can help reduce bad cholesterol and lower the risk of cardiovascular disease. There are also studies that show that eating nuts such as walnuts daily can lower your risk of getting many forms of cancer. Yes, nuts are a calorie loaded snack that should be eaten in moderation, but it's good to know that they do so many wonderful things for your body!

As you'll see in the recipe, I used an odd ingredient which is anchovy paste. I happen to love the flavor of anchovies but absolutely hate the texture so this ingredient is the perfect choice for me. The paste comes in a super convenient tube you can store in the fridge so you can use it again and again. If you do not like the salty anchovy taste, just omit it and add a little sea salt instead!

Ingredients:

2 boneless skinless chicken breasts (5-8 oz. each)

2 cups torn basil leaves

1/2 cup arugula leaves

1/2 cup walnut pieces

2 garlic cloves

1 tsp. anchovy paste (optional)

1 tbsp. lemon juice

2 tbsp. grated parmesan or pecorino romano

1/4 cup olive oil

2-4 tbsp. water

salt/pepper to taste

Directions

1) Place basil, arugula, walnut, garlic, anchovy paste, and lemon juice in food processor. Pulse a few times then begin mixing thoroughly. 

2) Slowly add olive oil to the herb mixture and process until completely combined

3) Pour pesto into small bowl and stir in grated cheese.

4) If consistency is too thick, add water 1 tbsp. at a time until desired consistency is reached

5) Place raw chicken breasts in food storage bag

6) Pour 2 tbsp. of pesto into bag with chicken and marinate for 2 hours in the refrigerator

7) Preheat grill pan with non-stick cooking spray over medium high heat for 5 minutes

8) When pan is hot, add chicken and cook roughly 5 minutes on each side or until thoroughly cooked through.

9) Spoon remainder of pesto over the top of the chicken and enjoy :)