Options with Oatmeal February 10, 2010

We love oatmeal at our house.  In fact, we probably eat oatmeal about five mornings a week.  In keeping with my goal of minimizing packaged food and consuming more minimally-processed foods, we either buy it in bulk (I love HEB’s bulk steel-cut oats) or in the 2.5lb canisters.  The best thing about oatmeal is that you can get very creative with it.  This morning we had the standard cinnamon-raisin oatmeal, except John decided he wanted sprinkles on it.  Colored sprinkles make even the healthiest foods go down easy!  I like to get the quick oats, mix them with filtered water, and then microwave for 60-90 seconds.  Voila!  Great texture and a great base for the following flavor combinations:

maple syrup and pecans or walnuts

cinnamon raisin (no sugar needed, it’s pretty sweet as is!)

lemon zest or extract (about 1/4 tsp) and craisins

molasses, cinnamon, and ginger (add just a touch of the spices for a gingerbread-cake flavor)

homemade jam, any flavor, and nuts

bananas

Get creative!  If you have a favorite muffin recipe or type of pancakes, just use those flavors in your oatmeal.  Still not convinced?  You can always grab your favorite pie filling and add that…or do my favorite combo when camping -  chocolate chips and creamy peanut butter…

new mommy granola April 26, 2009

 

New moms don’t have much extra time, but they need lots of nutrition for babycare, selfcare, and for some, lactation.  The 1200mg of omega 3 fats in this recipe can help ward off the baby blues, and by meeting 11% of the daily requirements for iron it can help prevent low energy due to iron deficiency during this important time.  Because it is high in healthy fats it does have a lot of calories, so it is important to keep the portions small – especially if you are not exercising or breastfeeding.  This makes a LOT of granola, 40 servings in fact, so be sure to save your extra oatmeal containers or tupperware to hold the extra! 

 

2 ½ lb old-fashioned rolled oats

2 cups wheat germ

2 ½ cups coconut flakes

1 cup King Arthur whole-grain white wheat flour

1 ½ cups walnut pieces

1 Tbsp salt

1 cups evaporated cane juice

1 cup raisins

2/3 cup dried cranberries

2/3 cup water

1 ½ cup canola oil

2 tbsp vanilla extract

2 Tbsps molasses

 

 

Preheat oven to 250F.  Mix all dry ingredients except dried fruit in a large bowl.  Mix liquid ingredients, then pour liquid ingredients into dry ingredient bowl.    Bake in shallow pans (I use 4 cookie sheets for a whole recipe or 2 cookie sheets for half a recipe) at 250F, stirring every 15 minutes.  Granola is done when coconut flakes are slightly brown (about 2 hours).  Serve plain or with milk or yogurt.

 

Nutrition facts for 1/40th of recipe:  303 Calories, 15g fat, 39g carbohydrate, 5g fiber, 6g protein, 1200g omega 3 fats

Favorite Breakfast Foods July 14, 2008

When I was growing up my dad would make us breakfast on Sunday night.  We would enjoy eggs, pancakes, or some other fun food that was typically reserved for morning fare.  In college and as a single adult I loved breakfast so much I would sometimes eat it twice – once in the morning and then another one at night instead of a dinner.  Now as a mom and wife I get to cook a “real” dinner, but when we decide to have a big brunch after a morning workout or Saturday morning chores, these are the recipes I typically go to.

Whole Wheat  Belgian Waffles(adapted from the Betty Crocker 10th edition):

• 2 large eggs
• 2 cups King Arthur Whole-Grain White Wheat Flour (found at Krogers and HEB)
• 1 3/4 cups skim milk
• 3 Tbsp canola oil
• 1 Tbsp brown sugar
• 1 tsp vanilla
• 4 tsps baking powder
• 1/4 tsp salt

heat waffle iron.  In a large bowl, beat eggs until fluffy with a wire wisk.  Beat in remaining ingredients until just smooth.  Follow directions on waffle maker for amount of batter and time of cooking.  Serve with peaches, yogurt, and berries; toasted nuts and berries or syrup; yogurt and granola; or peanut butter and syrup.  Or just eat them plain as a snack like our 1yo likes to do!

Omelettes:

I use two eggs per person for omelettes, and yes, I prefer the real eggs to any of the fake mixtures.  I’ll adapt the rest of the day to make up for the saturated fat in those yolks!  For the omelette portion, whip up two eggs, and pour into a pre-heated skillet sprayed with a canola-based cooking spray.  Cook on medium heat while turning the pan and lifting the edges.  I like to flip it for a dry middle, but you can leave the middle a little runny if you like as well.  omelette fillings we like are below:

• gruyere cheese, smoked salmon, and asparagus
• swiss cheese, canned salmon, and spinach (cheaper version of #1)
• salsa, shredded cheddar cheese, tomatoes, bell peppers
• mushrooms, broccoli, and bell peppers (steamed) with cheddar cheese
• any leftover steamed veggies from the night before

Granola

 

• 2 ½ lb old-fashioned rolled oats
• 2 cups wheat germ
• 2 ½ cups coconut flakes
• 1 ½ cups walnut pieces
• ½ cup almond slices
• 1/2 cup sesame seeds
• 1 tbsp salt
• 1 ½ cups brown sugar
• ½ cup raisins
• 2/3 cup dried cranberries
• 2 tsp cinnamon
• ½ tsp ginger
• ½ tsp cloves
• ¼ tsp allspice
• 2/3 cup water
• 1 ½ cup canola oil
• 1 tbsp vanilla

Mix all ingredients, then spread thinly onto cookie sheets and place into a 250 degree oven.  Stir every 20 minutes for 2-3 hours.

I like this one with my homemade yogurt…