All posts in oats

Wellness Wednesdays: 3 Make Ahead Grab n Go Breakfast Recipes

The most frequent question I get is, “what can I make in the morning that is fast and healthy?”  So here we have it:

3 Breakfast Recipes:
Prep on Sunday + Grab n Go during the week!

Chia Hemp Porridge 
I make this EVERY morning! I even take it camping and on every flight.  I’ve never shared this recipe for the fear people will think I am a weirdo hippie…I mean, hemp protein powder in porridge is a bit strange. It is delicious, satisfying, satiating, healthy  and I guaranty you’ll love it.  And best of all, it can be prepared in jars or sandwich baggies weeks in advance.
Ingredients: 1/4 cup Hemp Protein powder (super high in fiber too).  2 T chia seeds.  2 T oats.  1 t coconut oil.  vanilla and cinnamon to taste.  Add boiling water  to the jar and let sit or cook on the stovetop on low until nice and gooey.

For the paleo people and meat eaters…
Mini Frittatas: 

Fill non stick muffin tins with veggies like:
kale.  spinach.  zucchini.  sun dried tomatoes.  feta.  bell peppers.  artichokes.
whisk eggs and poor over.
Bake at 350 for 20 minutes.
Keeps 5 days in the fridge
Enjoy at room temp or warm.

Medjool Dates, Almond Butter & Chia Seeds
My second favorite breakfast.  This is perfect early in the morning when you are not quite ready for a meal but you’re needing a little bit of energy to get you going.  I find this to be the perfect combination of carbs, sugar, fat and protein before a morning workout when I know I wont be having breakfast until around 10am.  Note: 2 have about 200 calories.


Oatmeal Pancakes {gluten free}

Just back from a wonderful week of Bed & Breakfasts with Ben on the coast of Mendocino County.  Oh man, we could get used to that!  A light knock at 9am, followed by the secret bookcase-door creaking open and in comes our 3 course farm-to-room breakfast!  (We stayed at Glendeven in Mendocino).

What better way to transition into the week back than enjoying a “healthier” version of the most important meal of the day with a few of mi favorite ladies (been watching too much Downton Abbey).  Sarah hosted, Molly and I puttered around the kitchen and Melanie popped in with Andrew and their precious Zoe for a surprise visit.

Sarah served with warm organic syrup, strawberries and fresh orange juice HERE

I’ve been wanting to find and perfect a healthy and fast pancake recipe.  Seeing as I am a gluten free chef and not big on breakfast (I know it’s bad, but a pot of coffee, fruit and a spoon full of almond butter is all I want until 12) I have not taken the time (nor am I interested in) making pancakes.  That is until now.  This are great and the dry ingredients can be combined ahead of time and kept portioned in your fridge/freezer.

I combined a few recipes and here we go. (ps if you are looking for a present to get me 🙂 look no further than here)


1 cup milk (I used a combination of almond and coconut because I had 1/2 cup of coconut milk that needed to be used), 1 cup water, 2 eggs, vanilla and 1/4 cup oil (I use almond or walnut), 1/4 cup honey

1/2 cup almond flour, 1/2 cup sweet rice flour, 1/2 cup rolled oats, 1/2 cup sorghum flour, 1/4 cup tapioca starch, 1 t baking powder, 1/2 t salt, 3/4 t xantham gum,

Optional added flavors: cinnamon, raisins.  Lemon zest, cardamom and pomegranate seeds.  Berries.

Mix the wet ingredients.  In a separate larger bowl, combine the dry ingredients.  form a well in the middle and pour in the wet ingredients.  beat well to incorporate.  Should be silky.

Make on your griddle or non stick pan.  Flip when bubbles form.  These are best served hot off the pan, otherwise keep warm in the oven.




Happy Day 3… To A New You!

Detox, fish, oats 5 Comments
Yeah!Today’s will be fast…I have that Italian Meetup! happy hour at Bubble Lounge in an hour!

Again, today’s tip was inspired by the turn of events in my day.
Like many of you, I pack my day with meetings, appointments, lunches with friends, gym classes, laundry (mine’s in the mat down the street now!) work emails, etc. and often don’t have time to pack a healthy lunch or plan a healthy meal for when I get home.
Tip #1
Healthy Eating is Easy and Cheap!

Today’s menu is super simple and fast!
Breakfast was thrown in a jar in 1 minute and taken out the door.
Lunch was picked up at Walgreens, if you can believe it or not.
Dinner was salmon, grain and veggies all baked in the same dish.
Granola in a Jar
Time: 60 seconds  Cost:  > $1
I recommend making homemade granola because store bought can be packed with fat and sugar 🙁
This batch I made with cinnamon and raisins and flax seed so it tastes like oatmeal raisin cookies.
The combination possibilities are endless!
(here’s a recipe)
I love this link to great oatmeal combinations! (here)
Time: 5 minutes   Cost: > $5
4 hours after breakfast I’m leaving my appointment, famished, in the middle of the financial district.
I hopped into a Walgreens and picked up:
Chobani 2% Plain Yogurt: Calcium and Protein Packed
Banana: Healthy Sugars and Carbs for instant energy
I was 2 blocks from my mom’s office…I surprised her with a visit and chomped away on my delicious lunch while we caught up for a bit.
Afternoon with mom:
Time: 30 minutes  Cost: Priceless!
Lara Bar
3 ingredients- I LOVE it
On my hike back up to Russian Hill I stopped at my favorite corner grocery store,  Le Beau for ingredients for dinner.
Salmon and Veggies over Grains and cooked in White Wine
The Kale Pesto on the salmon and the grains I made on Sunday, making this all the more simple to throw together in minutes.
Time: Assembly 5 minutes, Bake 20.  Cost: $6
This is my favorite way to cook dinner when I don’t feel like spending much hands on time.
You can also get creative with the ingredients.  If you have asparagus, use that.  Halibut, why not?  Fresh herbs and lemons zest, bring it!
You can also adjust the portions very easily!
Oil the pan.  Add you already made grain.
Place salmon fillets and veggies over your grain
Spread kale Pesto on salmon
Drizzle veggies and the grain around the salmon with white wine
cover tightly with foil
Bake at 375 for 20 minutes!
Ok off to meet some Italianiiii! Wish me Luck!

Berry Parfait with Homemade Granola

Easy Peasy…

Healthy granola should always be kept on hand and ready to throw on your morning yogurt or after dinner baked apple

Perfect for hosting a brunch, you can make the granola the night before

Greek Yogurt
Slivered Almonds
Granola (recipe)
Fresh Berries

In a glass bowl, begin layering
Slivered Almonds
Fresh Berries
End with Yogurt topped with berries and almonds


Comfy Cozy Breakfast for the “wait, what, it rained last night!?” kind of morning

Ok, the pros and cons of not having a television:
Pors: Obvious
Cons: will it rain or shine?

I woke up this morning to the smell of wet pavement.  Yes, I do love this smell, it brings me back to childhood for some reason, but, come on, it’s April!

My plan was to head to my favorite neighborhood cafe, Crave, order a Cafe Au Lait and work on my computer for an hour or so…
But, I think I’ll stay in this morning…

Ingredients to make a perfect Comfy Cozy Morning:
A warn bowl of gooe and coffee covered in foam!

Warm bowl of gooe
Yields 2 serving
1/3 cup Quinoa
1/3 cup Oats
1 1/5 cups Almond Milk (or what ever you have)
cinnamon stick
1 t vanilla extract
1 T ground flax seeds (optional)
2 T Pecans (or any nuts yo have on hand) toasted and chopped
drizzle of honey

Combine the first 6 ingredients in a sauce pan
Bring to a boil
Reduce heat to a simmer and cover
Cook until water is absorbed and quinoa is cooked, about 15 minutes
Divide evenly in 2 bowls
Top with extra milk, honey and nuts

There is nothing more blissful than warm foam touching my lips!
I recently discovered how to make FOAM at home and have been walking on sunshine since!

Heat your milk in a small sauce pan
Pour into a french press
Pump vigorously

This was only about 1/4 of the way full, the rest you see here is the magical foam


More Power to You

Finally a Truely Powerful, Full Protein, HEALTHY Energy Bar!

not to mention, they’re vegan, gluten free and NO sugar added- well a couple chocolate chips :o)
I’ve been experimenting a lot lately with making healthy power bars and while these are super healthy, they are still packed with calories!
Healthy, complex carb, whole, natural, good-for-you calories that is!
I had one at 4pm before a 5pm workout and didn’t eat again for the rest of the night…!

So, if you have ZERO self control like me and can’t have treats in your home- share these with your active friends- they’ll love ’em!
I’ve been giving my creations to my brother and his 2 roommates (all active, athletic dudes) to sample and they loved ’em- even for breakfast!
Quickly, let’s go over the ingredients and their health and medicinal benefits:
Quinoa: full protein, fiber, iron, magnesium (improves the flow of blood and oxygen throughout the body)
Oats: so many reasons just look here
Almond Butter: protein, magnesium, potassium (important electrolyte), healthy fats and gives you long lasting energy and actually reduces your GI (just read this on almonds!)
Chocolate and Espresso: Fast energy
Brown Rice Syrup: natural sweetener that does not spike your blood sugar levels the way white sugar does. It’s a complex sugar that dissolves easily in the bloodstream plus it’s a complex carb, meaning it will take your body longer to digest- all reason why it’s a better sweetener than white sugar.
Here it is, and super easy:
1/2 cup Brown Rice Syrup
1 stick of Vegan Butter (the only not-so-good ingredient)
2 cups cooked quinoa
2 cups rolled oats
1/4 cup ground flaxseed
2 T vanilla
1/2 cup chocolate chips
1/2 cup almond butter (peanut butter is fine too)
1 T ground espresso
Preheat oven to 350
cream the butter and brown rice syrup
stir in the vanilla then the cooked quinoa, oats and flax
Bake in a greased 9×13 pan for 20 minutes
Let cool
Meanwhile, in a double broiler melt the chocolate and peanut butter
Stir in the espresso (optional)
Spread over your oats.
Let cool completely before cutting (I even keep mine in the refrigerator)
Enjoy- now go climb a mountian!

Seasonal Fruit Cobbler

Peach and Raspberry (this time)

Peeling the peaches is a little time consuming, but well worth it!

I really recommend blanching the peaches (nectarines, apricots, whatever) in boiling water for about 30 seconds. This will make peeling them SO much easier!

Peel 4-5 lbs of fruit
Fruit Filling:
4-5 lbs of seasonal fruit (rhubarb in Spring, apricots in Summer, berries in Fall, apple and pear in the Winter)
1 orange zest
1/2 cup sugar (brown, coconut, raw, mix and match)
2 T cornstarch
pint of berries (if using stone fruit)
Crumble Topping:
1 1/2 cups flour (I use gluten free)
1 cup sugar (brown works nicely)
1/4 t salt
1 cup oats
1/2 lb cold butter, cubed (I use vegan Earth Balance)
Preheat 350
bring a large pot of water to a boil
Butter casserole dish
Immerse the fruit into the boiling water for 30 seconds (can do this in batches, let cool before peeling)
Meanwhile make the crumble topping by combing all ingredients into a mixer and pulsing until it forms a thick/crumbly/pea consistency. Set aside.
Back to the fruit…
Peel and chop the fruit
Combine with the remaining ingredients in a large bowl
Mix well and let sit for a few minutes
Pour into a greased baking pan
Evenly sprinkle the topping over the fruit
Bake for about 1 hour
allow to cool and set a bit before digging in

ready for the best part- the buttery crumble!
LOOK- even enough left to make a little guy for someone special 🙂

Moist Zucchini Bread

I finally had enough of the giant zucchini sitting on my counter for a week and felt it was time to take action.  
The one problem, I love zucchini too much to decide on just one recipe.  
Zucchini really is great! You can bake it, fry it, stuff it, add it to pasta or pizza, make it into an appetizer or a dessert bread, so pretty much anything!
The result: an incredibly moist, and healthy, loaf of zucchini bread!  
Another bonus, it takes less then 20 minutes to prep.
I have experimented with many Zucchini breads but they usually end up too dry for my liking.  I have combined a few ideas and came up with a few on my own in order to create the perfect loaf of Zucchini bread.  
I used currents (baby raisins) which added a nice texture and sweet flavor.

You will notice that when baking I usually choose to omit eggs and use apple sauce in stead.  This is because egg’s only purpose is to act as a binder in recipes (while adding cholesterol and fat), apple sauce works just as well as eggs and makes recipes come out so much more moist! Also, no apple taste is left behind- don’t worry.

Yields 2 Loaves (one for you and one for a lucky friend)
3/4 cups apple sauce
1 cup vegetable oil 
1 1/2 cups brown sugar
2 cups grated zucchini
2 teaspoons vanilla extract
3 cups whole wheat flour
3 teaspoons cinamon
pinch of nutmeg
1/2 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
one cup raisins or chocolate chips (optional)
1/2 cup chopped nuts (optional)
For the topping:
Combine a handful of oats, cinnamon and sugar and about 1/4 cup chopped nuts.
Preheat oven to 350 F.
grease and flour the loaf plans.
In a bowl combine the first 5 ingredients.
In another bowl combine the next 6 dry ingredients, and nuts or raisins if using.  Add this to the zucchini mixture and stir.
Pour the batter into the prepared pans.
Sprinkle the oat mixture on top of your loaves.
Bake for 50 minutes, or until a tester inserted comes out clean.
By the end of the night it will look something like this: