Tuesday, April 5, 2016

Blueberry Oatmeal Blender Muffins

Few things make a morning better than waking up to the aroma of fresh, fluffy muffins baking in the oven. But who has the time? You do! This clever recipe mixed in a blender makes it easy to have scrumptious muffins any day of the week. Just combine wholesome ingredients like oats, banana, Greek yogurt, honey, and eggs, in a blender, mix, then pour the batter into a muffin pan and bake. In slightly more time than it takes to make a smoothie, you could have a batch of blueberry muffins baking in your oven. Clean-up is quick and painless!

There is no flour, refined sugar, or oil in these blender muffins. High-fiber, old-fashioned oats take the place of flour (choose gluten free-oats to make these muffins gluten-free). Greek yogurt makes them rich and moist, honey and fresh fruit make them naturally sweet, and walnuts provide texture and healthy omega-3s.

Not sure you’ll eat 12 muffins (come on, you’re not fooling us)? These blender muffins freeze well. Just pop one in a microwave for 30 seconds or pack them in your meal prep and they’ll thaw by snack time.

Once you’ve tried this recipe, you’ll want to make it again and again. These blender muffins can be customized with any fresh fruit you like. Try sprinkling cinnamon, cardamom, or nutmeg into the batter. Swap walnuts for slivered almonds or sunflower seeds, stir in 2 Tbsp. of peanut butter, or top them with coconut flakes or dark chocolate morsels. Remember, adding ingredients will change the nutritional profile.

Blueberry Oatmeal Muffins

Total Time: 40 min.
Prep Time: 15 min.
Cooking Time: 25 min.
Yield: 12 servings, 1 muffin each

Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.
3. Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.
4. Gently fold in blueberries and walnuts.
5. Evenly divide batter among prepared muffin cups.
6. Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.
7. Transfer muffins to rack; cool.

Spicy Sweet Potato Fries

Love sweet potato fries? Here’s a healthier way to enjoy them.

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 3 servings

2 large yams, peeled, cut into ½-inch thick lengthwise batons
2 Tbsp. extra-virgin olive oil
1 Tbsp. chili powder
Sea salt (to taste; optional)

1. Heat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes before serving.

Tomato Pork Burgers

Tomato Pork Burgers

This recipe makes juicy, tomato flavored burgers that don't require any sauce to go with them - they are moist enough. Another good thing about this recipe is that the eggs are optional - if you don't have any at hand you can just skip them altogether, it won't change the taste much. You will need to blend fresh tomatoes, though, so you do need to have a blender of some kind handy. If you can get a hold of cherry tomatoes - it'll work even better but generally any ripe tomatoes will work. The trick is to soak the oats in tomato juice and then mix them with the ground pork (you can use any ground meat).


* 2 pounds ( 1kg ) ground pork
* 4 oz ( 120g ) steel cut oats
* 1-2 small ripe tomatoes
* 3 egg yolks (optional)
* pepper, salt, garlic powder for taste


1. Blend tomatoes into tomato juice.
2. Pour tomato juice into a bowl and season with pepper, salt and garlic powder for taste.
3. Stir in the oats and let them absorb into the juice.
4. Add meat and mix well. Let soak for a few minutes.
5. Split into 4 or 6 portions.
6. Make them into burgers. Cling film the burgers you are won’t be cooking for later and keep in the freezer for up to a month.
7. Bake in the oven at 200 ºC/392 ºF uncovered until cooked through. 30 min 15 min each side.

Nutrition Facts:

6 burgers / 190g whole thing
300 Calories per portion
44g protein
8g fat
13g carbohydrates + Low in sodium

+ Very low in sugar
+ High in niacin
+ High in phosphorus
+ High in riboflavin
+ Very high in selenium
+ Very high in thiamin
+ High in vitamin B6

Tuesday, March 29, 2016

Savory Irish Oats with Turkey Bacon, Cheddar, and Chives

It’s time to ditch the notion that oatmeal is only a sweet breakfast to be topped with maple syrup, raisins, or berries. Oatmeal’s neutral flavor profile is perfect for savory dishes as well, and leaves lots of room for creativity. Start thinking of oatmeal in the same way you would polenta or grits, which are often topped with braised meats, sautéed mushrooms, or grilled shrimp.

For this savory oatmeal recipe, we riffed on our favorite baked potato toppings. These steel cut Irish oats are cooked with vegetable broth and almond milk, then topped with turkey bacon, sharp cheddar cheese, and sliced green onions. The finishing touch is a dollop of creamy Greek yogurt. Crack some fresh pepper over everything, if you’re so inclined, grab a spoon, and dig in.

You see? Eggs aren’t the only option for a savory breakfast anymore. Although, a sunny side up or soft boiled egg would make a incredible topper to this breakfast bowl.

Savory Irish Oats with Turkey Bacon, Cheddar, and Chives

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 4 servings

3 cups low-sodium organic vegetable broth
½ cup unsweetened almond milk
1 cup dry steel-cut oats
1 dash sea salt (or Himalayan salt)
6 slices cooked turkey bacon, chopped
¼ cup shredded sharp cheddar cheese
¼ cup finely chopped fresh chives
¼ cup reduced-fat (2%) plain Greek yogurt

1. Bring broth and almond milk to a boil in medium saucepan over high heat.
2. Add oats and salt. Return to a boil. Reduce heat to low; cook, stirring occasionally, for 25 to 30 minutes. Remove from heat.
3. Add turkey bacon, cheese, and chives; mix well.
4. Evenly divide porridge between four serving bowls. Top each bowl with 1 Tbsp. yogurt; serve immediately.

Sunday, March 13, 2016

Spaghetti Squash with Tomatoes and Mushrooms

It wouldn’t be too much of an exaggeration to say that spaghetti squash is a magical vegetable. Slice it in half, roast it an oven – and voila! – this yellow, football-shaped sqaush turns into perfect strands of spaghetti. All you have to do is run your fork through the flesh to separate the strands, then top with your favorite sauce or vegetables.

In this recipe we sauteéd onions, mushrooms, and cherry tomatoes with white wine and finished it with fresh herbs and shaved parmesan. If you’ve never tried spaghetti squash before, now’s your chance! It’s a tasty way to enjoy pasta without the excess carbs. Give it a try and tell me what you think in the comments.

Total Time: 1 hr.
Prep Time: 15 min.
Cooking Time: 45 min.
Yield: 3 servings

1 medium spaghetti squash (about 3 lbs.)
1 Tbsp. olive oil
1 medium onion, chopped
3 cloves garlic, finely chopped
½ cup sliced mushrooms
½ cup white wine
½ cup cherry tomatoes, cut into halves
4 fresh basil leaves, finely chopped
3 Tbsp. shredded Parmesan cheese

Optional Ingredients:
Chopped parsley (for garnish)
6 oz. diced Chicken Breast
6 oz. Broiled Salmon

1. Preheat oven to 350° F.
2. Place squash on parchment-lined baking sheet. Poke squash 2 or 3 times with a fork. Bake for 40 to 50 minutes, or until tender. Cool for 20 to 30 minutes.
3. While the squash cooks, heat oil in medium saucepan over medium-high heat.
4. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms; cook, stirring frequently, for 3 to 5 minutes, or until mushrooms release liquid.
7. Add wine, cherry tomatoes, and basil; cook, stirring frequently, for 3 to 5 minutes, or until soft. Set aside.
8. Cut squash in half lengthwise. Remove seeds. Scrape flesh into stringy noodles.
9. Evenly divide squash between three bowls. Evenly top with onion mixture, cheese, and parsley (if desired).

Multi-Grain Banana Pancakes

Make your weekend breakfast something special! These hearty pancakes are made with wholesome ingredients and are naturally sweetened with bananas and a touch of honey. They’re a good source of dietary fiber and have 10 grams of protein per serving. And, they freeze well. Layer leftover pancakes with wax paper and freeze. Reheat in a toaster or oven.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings, 2 pancakes each

1 large egg, lightly beaten
1 Tbsp. coconut oil, melted
1 cup low-fat milk
¼ cup nonfat plain yogurt
1 very ripe medium banana, mashed
1 Tbsp. raw honey
½ cup whole wheat flour
½ cup all-purpose flour
¼ cup old-fashioned rolled oats
3 Tbsp. wheat bran
2 Tbsp. chopped raw almonds
1½ tsp. baking soda
½ tsp. sea salt
Nonstick cooking spray
4 tsp. pure maple syrup

1. Combine egg, oil, milk, yogurt, banana, and honey in a medium bowl; whisk to blend. Set aside.
2. Combine flours, oats, bran, almonds, baking soda, and salt in a medium bowl; mix well.
3. Add flour mixture to egg mixture; mix until just blended.
4. Heat large nonstick skillet, lightly coated with spray, on medium-high heat.
5. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
6. Flip with spatula and cook for 30 seconds.
7. Repeat with remaining batter.
8. Serve pancakes topped evenly with maple syrup.

Tomato Soup

Make your own tomato soup from scratch with this easy recipe! What goes better with tomato soup than half of a grilled cheese sandwich?

Total Time: 38 min.
Prep Time: 15 min.
Cooking Time: 23 min.
Yield: 4 servings, about 1 cup each

1 Tbsp. olive oil
½ medium onion, chopped
5 medium tomatoes, chopped
1 cup dry white wine
2 cups low-sodium organic chicken broth (or vegetable broth)
1 tsp. lemon pepper (to taste; optional)

1. Heat oil in large saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until onion is soft.
3. Add tomatoes; cook, stirring frequently, for 2 to 3 minutes, or until tomatoes are soft.
4. Add wine and broth; bring to a boil. Reduce heat to low and gently boil for 15 minutes.
5. Place soup and lemon pepper (if desired) in a blender or food processor; in 2 or more batches, if necessary; cover with lid and kitchen towel, blend until smooth.
6. Portion into 4 serving bowls.