This baked soft and chewy oatmeal is the perfect meal prepping recipe for a healthy, wholegrain breakfast you can make ahead and enjoy all week. This recipe features blackberries and blueberries but you can easily make variations with pumpkin, apples and raisins, nuts and cranberries, and more. The best part is you only need one bowl so it's quick and easy. I topped mine with plain yogurt, pumpkin seeds and unsweetened coconut. Ingredients
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Green Smoothies help ensure you'll reach the daily recommended intake of 7-9 servings of vegetables per day while flooding your system with health-promoting nutrients. Studies show that consuming fresh juice helps to: • increase energy • Boost your immune system • Reduce inflammation Green Smoothies are easy to make, easy to digest for instant energy. A blender is the perfect set of teeth allowing nutrients to be absorbed quickly and easily with all natural digestive enzymes intact. Blending by-passes all digestive problems like sore teeth, peptic ulcer, colitis, a tired pancreas and overworked liver. Green Smoothies are simple to make. Take any fresh greens you like and blend them with fruit and water (or coconut water is delicious too) and a bit of fruit. Skip the milk and yogurt as these impede digestion speed and absorption. As you become accustomed to the green taste, you will find you enjoy it with less fruit. As you can see above, the core atom of chlorophyll is magnesium. Chlorophyll is one of the best builders of red blood cells, vital for delivering nutrients and removing toxins from your entire body. Green Smoothies are rich in alkaline minerals like calcium. The high-calcium greens are the fibrous ones such as dandelion, kale and collard. Wherever there's a hard shell - as in teeth, bone, or tough-to-chew greens, you will find calcium. Leafy green also contain small quantities of alkaloids as well as other phytotoxins like oxalates and goitrogens. It's good practice to rotate greens in your Smoothies so you don't get a buildup of any one alkaloid type. I usually rotate romaine, spinach, kale, parsley, watercress and swiss chard. When I'm in a rush, the organic baby green mix 50/50 with spinach works great too. Basic Green Smoothie Recipe for Beginners If you want your smoothie to be pretty and bright green, choose light-coloured fruits. These include: mangoes, pineapples, bananas, pears and apples to accompany your green veggies. I love the tropical flavour from the mangoes or pineapple! You can also add berries, just keep in mind that you’ll end up with a brown coloured smoothie, which is just as delicious, but not so green. I put these in a mug instead of a glass. Ingredients
Lemon Lime Shake - Serves 1 1 avocado, peeled and seeded ½ English cucumber 1 lime, peeled 2 lemons, juiced 1 young coconut, juice and meat Stevia drops to taste 1 cup ice cubes In a blender, layer ingredients in order listed. Blend on low to start. As liquid incorporates, increase speed to high and blend until smooth and frothy. Add more ice for sorbet-type consistency. Serve immediately. Optional add-ins: Add 1-2 tbsp flax seed, 1-2 tbsp fax seed oil, and 1-2 tsp greens powder to increase nutrition, fiber and essential fatty acids in smoothies. Granola bars have a healthy reputation but most commercial brands are a huge obstacle to good health for many reasons. Loaded with unhealthy sweeteners like corn syrup or high fructose corn syrup, articifical sweeteners, chemical additives and hydrogenated oils, granola bars cannot be considered a healthy snack. Even bars like Nature Valley are a poor substitute due to their high sugar content. I won't even compare the bars slathered with chocolate and studded with marshmellows which are completely anti-nutrient (meaning any possible healthy benefits are far outweighed by the poor ingredients used). Unfortunately, most of the nuts used in commercial bars have been roasted at high heat, which ruins the integrity of the essential fatty acids we need for good health. This recipe for granola is full of raw nuts and seeds, healthy fruit, high fiber and old fashioned oats without any chemical additives and sweetened with apple juice concentrate and dried fruit. I love it with almond milk, mixed with plain yogurt and berries and even sprinkled on my hot cereals. I process the almonds slightly into chunks and meal and I play around with the seeds using whatever I have on hand. Last time I made this, I didn't have almonds so I subbed in 1/2 cup hemp seed and 1/2 cup whole flax. For the fruit, I've subbed in dried cherries, goji berries, currants or dates. (When I'm feeling naughty, I've even added one litttle glug of pure maple syrup.) Experiment and make it yours.
First the Granola..... 3 c rolled oats (large flake & old fashioned, NOT instant or quick-cooking) 1 cup oat bran 1/4 c sesame seeds 1/4 cup ground or whole flaxseed 1/2 c sunflower or pumpkin seeds 1 c chopped walnuts or almonds 1/2 c. apple juice concentrate - thawed 1/4 cup coconut oil (warmed in the preheated oven in a glass measuring cup) or olive oil 1 tsp vanilla 1 tsp ground cinnamon 2 c raisins (with no sulphites!) or 1 cup raisins and 1 cup cranberries 1/2– 3/4 cup flaked unsweetened coconut Preheat oven to 350 degrees and lightly oil two cookie sheets with coconut or olive oil. Mix oats and oat bran in a large bowl. Combine the apple juice concentrate, oil, vanilla, and cinnamon in a small bowl. Add the wet ingredients to the dry, stirring until everything is well coated with the oil mixture. Spread the mixture evenly on the two cookie sheets. Bake for 18-20 minutes (stirring after 10 minutes) or until golden brown. While baking stir the other ingredients together in a bowl. Remove oat mixture from the oven and add nuts, seeds, dried fruit, coconut, mixing together on the pan. Let cool and store in an airtight container in the refrigerator. Granola Bars Once you've made your granola, these bars are a snap and contain eggs for an excellent source of protein and to bind them together instead of unhealthy sweeteners. They taste even better 2-3 days later. 3 eggs 3 TB apple juice concentrate 3 cups granola 1/2 cup to 1 cup unsulphured raisins Preheat over to 350. In a large bowl beat together the eggs, apple juice concentrate and cinnamon. Add the granola and raisins or dried berries and mix well. Let the mixture sit in order to absorb some moisture while you lightly oil a 9 inch square baking pan. Spread the mixture evenly in the pan, and pat it down with the back of a large spoon. Bake for 25 minutes, or until set and lightly brown around the edges. While the mixture is still warm, cut into 1 1/2 in squares (I make mine bigger). Store in the refrigerator. Please buy raw seeds and nuts that are refrigerated and store them in the fridge. You can find these at health food stores. Most unrefrigerated nuts and seeds are rancid and therefore the valuable essential fats within have been rendered moleculary unstable, hence they become free radicals in your body. |
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