WHY I LOVE STEEL-CUT OATS
Steel-cut oats are an excellent soluble fiber to add to the diet that also acts as a prebiotic food. These oats are beneficial to promote anti-inflammatory integrity in the intestinal bacteria. Steel-cut oats are less processed than old fashioned rolled oats and have a lower Glycemic Index.
It’s first important to differentiate among all the different types of oatmeal. There’s steel-cut and rolled, quick-cooking and instant. But all of these terms refer to different methods of preparing hulled oats for cooking. All types of oatmeal are considered whole grains, and all should be more or less equal in terms of their basic nutritional properties. all kinds of oatmeal are healthy, experts say.
“Eating whole grain oats can prevent diabetes and lower cholesterol levels, which could prevent cardiovascular disease.’
“There’s now increasing evidence showing that whole grain oats contain many phytochemicals, meaning plant-made small molecule compounds, that may have antioxidant and anti-inflammatory effects." ~
Shengmin Sang, a professor of food science and human health at North Carolina A&T State University.
Oats are also an excellent source of B vitamins, vitamin E and minerals such as magnesium. Remember, loading oatmeal up with sugar, can quickly diminish or offset its health benefits. Instead of loaded oats with sugar, add fruit and nuts to AMP up the nutrition value. A few of may favorite toppings are, blueberries, walnuts, bananas, diced apples and cinnamon.
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Ingredients
Garnish/serving:
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Instructions
- Sprinkle both sides of salmon with salt and pepper.
- Heat 1 tbsp oil in a non stick pan or well seasoned skillet over medium high heat. Add salmon, skin side up, and sear for just 1 1/2 minutes until golden. Turn salmon and cook the other side just for 1 minute, then remove onto a plate (should still be raw inside).
- Turn heat down to medium low and allow skillet to cool.
- Heat remaining 1 tbsp oil. Add garlic, ginger and lemongrass. Cook until garlic is light golden ~ 1 minute.
- Add sugar and cook for 20 seconds until it becomes a caramel (see video). Then stir in chilli paste.
- Add coconut milk and stir, scraping the bottom of the skillet to dissolve any bits stuck on the base into the sauce.
- Stir in fish sauce, increase heat to medium. Simmer for 2 minutes.
- Place salmon into the sauce, lower heat and simmer gently for 4 minutes, or until just cooked.
- Remove salmon, stir in lime zest and juice to taste. Adjust salt to taste with fish sauce.
- Serve salmon over noodles or rice. Spoon over sauce, garnish with coriander and chili if using.
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COLD PEANUT NOODLES - by Julia Wampler
*Please note, this is the basic recipe, I add tofu and any vegetables I have hanging around. INGREDIENTS
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INSTRUCTIONS
- In a large stockpot, bring water to boil then add spaghetti noodles and cook according to box. Drain well when done.
- In a jar of a blender, combine water, peanut butter, soy sauce, rice vinegar, brown sugar, peanut oil, sesame seeds, chili garlic sauce, sesame oil, ginger, and garlic. Process until smooth.
- After pasta is done cooking and drained, add to a large glass bowl. Pour the peanut sesame sauce over the noodles and toss to coat. The mixture/sauce will be very runny and it will look like you made way too much. Trust me, once you pop it in the fridge, the sauce sets up and it's perfect :)
- Cover and refrigerate for at least one hour - the longer, the better. I had mine in there for at least three. I love when it's super cold and the sauce is nice and thick.
- Toss noodles again prior to serving. Top with fresh scallions and sesame seeds.
How to...
1 part oats + 1 part milk + 1/4 part seedsTo start, combine old fashioned oats and chia seeds. You can use a bowl, a mason jar or container Next add the Greek or vegan yogurt and vanilla extract. And then add the sweetener of choice and the milk. Then mix the overnight oats together until you see no clumps. Next, seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight. The next morning add your toppings and enjoy! |
OVERNIGHT OATS
What will I need
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Instructions for the Peanut Sauce
Using a small mixing bowl, add rice vinegar, soy sauce, lime juice, honey and garlic. Whisk until well combined. Add the peanut butter, salt and red pepper flakes. Whisk until smooth. For the Thai Peanut Wraps Using a large bowl, combine all of the ingredients and mix until well combined. Divide the mixture evenly between the wraps. Drizzle Peanut Sauce on top and then roll up wraps and cut them half before serving. |
Thai Peanut Wraps * 4 cups cabbage shredded * 1½ cups carrots shredded (about 4 or 5 large carrots) * 1 red bell pepper sliced thinly * 1 cup edamame cooked and shelled * ½ cup fresh cilantro chopped * ½ cup green onions chopped * ½ cup honey-roasted peanuts * 1 cup wonton strips (for extra crunch) * 5 Flour or vegetable wraps For the Peanut Sauce * 2 Tbsp rice vinegar * 1 Tbsp soy sauce * 1 1/2 Tbsp lime juice * 1 Tbsp honey * 1 tsp garlic minced * ¼ cup peanut butter * ½ tsp salt * ½ tsp crushed red pepper flakes |
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Cosmic Iced Tea
Ingredients 2 cups of water 1 tea much with strainer 1-2 heaping teaspoons of Cosmic Cure Healing Tea* 1 tall cup of ice 1 small Pitcher 1 tables of Raw Blue Agave Nectar A few Lemon or orange slices for garnishes (visit @thejuiceboxsquad on Instagram to purchase) Directions 1. Steep 1 to 2 teaspoons of Cosmic Cure Tea in a heat safe mug with tea strainer. 2. Let steep for 1 hours and remove strainer. 3. Pour tea into s small pitcher. 4. Add the agave and stir tea until blended. 5. Add ice to a tall glass 6. Pour tea over ice and garnish with a lemon or orange slice. |
I love Iced Tea but many Iced Tea recipes require too much sugar for my liking. Too much sugar can be damaging to our body's organs as well as destroy the taste of a deliciously brewed pot of tea.
With Summer approaching, it's probably a good idea to come up a healthy alternative to a most loved problem...Southern Iced Tea. We need an iced beverage that will quench our thirst as well as add healing benefits to our busy lives. This recipe is made with Cosmic Cure healing Tea from The Juicebox Healing Boutique. It's refreshing and filled with multiple medicinal properties that will add value to our lives.Those sugary and sappy drinks only strip away healthy cells, leaving us with low energy and feeling dehydrated. Here's a healthy iced tea recipe that you can enjoy with zero guilt and truly satisfies your thirst, Cosmic Iced Tea. Take a look as some of the health benefits:
Relieves anxiety
Relieves bloating
Great for lungs and activities that involve clear breathing such as Pilates and meditation.
Enhances memory and concentration
Reduces joint inflammation
Promotes blood circulation
A boost to your immune system.
The tea smells amazing and some of the active ingredients are lemongrass, mullein, cloves and rosemary.
I hope you enjoy this recipe. Try it before Pilates or meditation and let me know what you thing.
With Summer approaching, it's probably a good idea to come up a healthy alternative to a most loved problem...Southern Iced Tea. We need an iced beverage that will quench our thirst as well as add healing benefits to our busy lives. This recipe is made with Cosmic Cure healing Tea from The Juicebox Healing Boutique. It's refreshing and filled with multiple medicinal properties that will add value to our lives.Those sugary and sappy drinks only strip away healthy cells, leaving us with low energy and feeling dehydrated. Here's a healthy iced tea recipe that you can enjoy with zero guilt and truly satisfies your thirst, Cosmic Iced Tea. Take a look as some of the health benefits:
Relieves anxiety
Relieves bloating
Great for lungs and activities that involve clear breathing such as Pilates and meditation.
Enhances memory and concentration
Reduces joint inflammation
Promotes blood circulation
A boost to your immune system.
The tea smells amazing and some of the active ingredients are lemongrass, mullein, cloves and rosemary.
I hope you enjoy this recipe. Try it before Pilates or meditation and let me know what you thing.
Chickpea Tacos (VG and GF)
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Ingredients:
6 soft tortillas .......... Taco filling: 1 avocado chopped into cubes 2 tomatoes diced 1 1/2 cups chickpeas drained and rinsed 1 green pepper chopped 1/2 big onion finely sliced 6 tbsp red cabbage finely sliced 1-2 tbsp balsamic vinegar (to roast the chickpeas) 1-2 tbsp soy sauce (to roast the chickpeas) fresh cilantro to taste .......... Tahini dressing 1/4 cup tahini 1/8 cup (or more) water (to thin out) 3 tbsp lime juice or lemon juice 2 cloves garlic finely minced 1-2 tsp maple syrup or agave syrup 1/2 tsp onion powder 1/3 tsp salt or more to taste 1/4 tsp black pepper ground 1/4 tsp ground cumin (optional) 1 tsp hot sauce (optional) |
Instructions:
Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Roast at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top.
Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Roast at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top.
Mediterranean Greek Farro Salad
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Farro is a wonderful whole ancient grain full of fiber, zinc, protein, and b vitamins (which turns food into energy). Make a big batch and add to your dishes all week.
This salad is one of my all-time favorites. A hearty well balanced salad with protein and fiber from the farro, healthy fats from the olives and avocado, and the nice creaminess from the feta. Not to mention the antioxidants, iron, and additional fiber from the leafy greens. Oh, and the best part, by using left over farro, this dish can come together in 10 minutes. You will love it! |
Serving 2 to 3
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
2 Mint leaves, chopped
For Salad:
3 Cups of mixed greens
1 Cup of arugula
¼ Cup of feta, crumbled or cubed
¼ Cup of olives (green, black or a combo of both)
½ Cup of cucumbers, sliced and quartered
1 Small avocado, sliced in cubes
2 Basil leaves for garnish, chopped
For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
Teaspoon of honey or agave
2 Tablespoons of olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p
Method:
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
2 Mint leaves, chopped
For Salad:
3 Cups of mixed greens
1 Cup of arugula
¼ Cup of feta, crumbled or cubed
¼ Cup of olives (green, black or a combo of both)
½ Cup of cucumbers, sliced and quartered
1 Small avocado, sliced in cubes
2 Basil leaves for garnish, chopped
For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
Teaspoon of honey or agave
2 Tablespoons of olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p
Method:
- In a large sauté pan heat a tablespoon of olive oil on med low and add onions. Sauté for 3 minutes, then add garlic. Sauté 30 seconds. Add Farro toasting it for 2 minutes on medium heat. Add vegetable stock and bay leaf, cover and bring to a boil on medium high heat. Turn heat to a simmer and cook farro for 25 minutes or until tender. Check after 20 minutes for tenderness and to be sure liquid has not cooked out. Once tender, drain any remaining liquid, remove bay leaf, add mint, and a sprinkle of salt. Set side.
- Place all vinaigrette ingredients in a bowl and whisk well. Taste and adjust seasoning. Set aside.
- Place all salad ingredients and desired amount of farro in a big bowl (any leftover farro put in fridge).Give vinaigrette another stir and pour over the salad. Toss gently and transfer to a platter or serving bowls.Finish with a sprinkle of basil.
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Peanut Butter Power Balls (about 3 dozen)
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2c rolled oats 1c peanut butter 1/2c pure maple syrup 1/3c vegan chocolate chips (optional) 1. Add oats to a large, heat safe bowl. 2. In a small saucepan, heat butter and syrup over medium-low heat. Stir gently until melted and well incorporated. 3. Remove from heat and pour over oats. Stir until oats are well coated. (Let cool before adding chocolate chips.) 4. Scoop and drop tablespoonfuls of batter onto a parchment lined cookie sheet and flatten, if desired. Chill in freezer for 20mins or until firm and completely cooled. These can be stored for up to a month in an air-tight container at room temperature or even longer in the fridge although some drying may occur. They can also be made with cashew butter, almond butter or any other nut butter of your choice. Nuts, chia seeds, flaxseed and dried fruit also make delicious additions or replacements for the chocolate chips.
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So....what do YOU eat ?
One of the most common questions that I am asked is: what do you eat? It’s such a broad question, it normally catches me off guard and I find it difficult to answer. The answer is dependent on the day, my mood, and what’s available. ’ll start off by sharing few #FunFacts :
I’m not vegan or vegetarian. I do eat mostly plant-based (the majority of my meals do not contain meat), but I do eat fish, and dairy ..and occasionally poultry.
I make most of my own meals. I rarely eat out ; especially during the day. I work from home so , my breakfast and lunch are prepared by a little old me 95 % of the time. Even though I eat most of my meals at home, I do take the time to shop for things that I really like, prepare my meals and plate them nicely, and take the time out to sit down to eat without multi-tasking.
I also prepare dinner for myself and my family about 5 days of the week. I have a rule of not cooking on Friday, so will go out or get takeout. I practice the 80/20 rule : 80% of the time I eat healthy and clean, and the other 20% of the time I indulge. During the week I eat pretty clean, and on the weekends, I relax some of my “food rules” and eat whatever I’m in the mood for…including french fries.
MORNING
I start my day with either tea or coffee. I try to limit the amount of coffee that I consume , and usually have it as a treat Friday through Sunday. But I do love loose tea, and I have it most mornings. I don’t usually eat anything until around 10:30 or 11 , when my last client has left. My go to favorites are: smoothies, overnight oats and breakfast sandwiches with a side of fruit. They are all quick ,easy and nutrient dense meals. I will include the recipe for my overnight oats in this months blog post.
MIDDAY
Midday for me is usually 2ish and that’s when I consume my second meal of the day. I try not to eat at a certain hour, instead I eat when I’m actually hungry. That being said; If 2:00 rolls around on and I’m not hungry, I’ll wait until I am. Lunch for me usually consist of a salad with protein, veggie/salmon burger or noodles or grains and a protein. One of my absolute favorite things to eat for lunch are cold peanut noodles with tofu; super easy and so flavorful. I will also include this recipe in this months blog post. And like I said earlier, I always take the time to enjoy each meal.
EVENING
I try to eat my last meal weekday by 7 PM on most days, but I don’t beat myself up if I go past that time. I’m a SERIOUS meal planner and I plan my families meals out for the week. I make my grocery list based on what I will prepare for the week , in addition to pantry staples I need. My shopping list is designed to use common ingredients, as to not waste food or money. It’s also easier to plan meals ; it eliminates the age old question “ what am I going to cook for dinner?” . Sample weekly plan ⬇️
Monday ~ Meatless tacos/or bowl and brown Rice : Taco filling- chili beans, black beans, sautéed red yellow and orange peppers with onions (make enough veggies to save for later in the week) ➕Salad ~ mixed greens or spinach , strawberries, blueberries, and goat cheese.
Tuesday ~ Turkey tenderloin, sautéed spinach with red onions, leftover brown rice with roasted vegetables
Wednesday ~ Baked salmon , Salad (same salad from Monday), baked sweet potatoes
Thursday ~ Frittata : sautéed vegetables from Monday, Spinach and cheese and Fruit Salad
Friday ~ Leftovers or takeout
Sunday ~ Brazilian Fish Stew
I don’t want to be misleading, I do certainly enjoy a variety of guilty pleasures just like everyone else (my 20 %) . Everything from ice cream sandwiches to cotton candy to potato chips. I don’t believe in completely in eliminating any food, unless of course you don’t like it or have an allergy to it. I eat what I want ,I just make sure that I do so within reason and moderation. Life too short, in my opinion, not to have some fun with food.
I’m not vegan or vegetarian. I do eat mostly plant-based (the majority of my meals do not contain meat), but I do eat fish, and dairy ..and occasionally poultry.
I make most of my own meals. I rarely eat out ; especially during the day. I work from home so , my breakfast and lunch are prepared by a little old me 95 % of the time. Even though I eat most of my meals at home, I do take the time to shop for things that I really like, prepare my meals and plate them nicely, and take the time out to sit down to eat without multi-tasking.
I also prepare dinner for myself and my family about 5 days of the week. I have a rule of not cooking on Friday, so will go out or get takeout. I practice the 80/20 rule : 80% of the time I eat healthy and clean, and the other 20% of the time I indulge. During the week I eat pretty clean, and on the weekends, I relax some of my “food rules” and eat whatever I’m in the mood for…including french fries.
MORNING
I start my day with either tea or coffee. I try to limit the amount of coffee that I consume , and usually have it as a treat Friday through Sunday. But I do love loose tea, and I have it most mornings. I don’t usually eat anything until around 10:30 or 11 , when my last client has left. My go to favorites are: smoothies, overnight oats and breakfast sandwiches with a side of fruit. They are all quick ,easy and nutrient dense meals. I will include the recipe for my overnight oats in this months blog post.
MIDDAY
Midday for me is usually 2ish and that’s when I consume my second meal of the day. I try not to eat at a certain hour, instead I eat when I’m actually hungry. That being said; If 2:00 rolls around on and I’m not hungry, I’ll wait until I am. Lunch for me usually consist of a salad with protein, veggie/salmon burger or noodles or grains and a protein. One of my absolute favorite things to eat for lunch are cold peanut noodles with tofu; super easy and so flavorful. I will also include this recipe in this months blog post. And like I said earlier, I always take the time to enjoy each meal.
EVENING
I try to eat my last meal weekday by 7 PM on most days, but I don’t beat myself up if I go past that time. I’m a SERIOUS meal planner and I plan my families meals out for the week. I make my grocery list based on what I will prepare for the week , in addition to pantry staples I need. My shopping list is designed to use common ingredients, as to not waste food or money. It’s also easier to plan meals ; it eliminates the age old question “ what am I going to cook for dinner?” . Sample weekly plan ⬇️
Monday ~ Meatless tacos/or bowl and brown Rice : Taco filling- chili beans, black beans, sautéed red yellow and orange peppers with onions (make enough veggies to save for later in the week) ➕Salad ~ mixed greens or spinach , strawberries, blueberries, and goat cheese.
Tuesday ~ Turkey tenderloin, sautéed spinach with red onions, leftover brown rice with roasted vegetables
Wednesday ~ Baked salmon , Salad (same salad from Monday), baked sweet potatoes
Thursday ~ Frittata : sautéed vegetables from Monday, Spinach and cheese and Fruit Salad
Friday ~ Leftovers or takeout
Sunday ~ Brazilian Fish Stew
I don’t want to be misleading, I do certainly enjoy a variety of guilty pleasures just like everyone else (my 20 %) . Everything from ice cream sandwiches to cotton candy to potato chips. I don’t believe in completely in eliminating any food, unless of course you don’t like it or have an allergy to it. I eat what I want ,I just make sure that I do so within reason and moderation. Life too short, in my opinion, not to have some fun with food.