Protein-Packed Oatmeal

I love oatmeal...period. It's a simple sentence, but it says all it needs to say. I'll eat it at any time of day, any way. This probably isn't a new concept, because oatmeal is such a staple in many people's diet. It is healthy, filling, and above all else...easy. It's quick to make and quite affordable.
I've become quite creative with my oatmeal add-ins throughout my college career. Eating in the same caf, with the same food evokes one to get creative with what is available. A few concoctions have elicited brows to be raised by my friends (maybe we'll get into that later), so when I was surprised by one of my roommate's favorite ways to eat oatmeal, I was truly shocked I had never thought of it.
She added a scoop of protein powder to her warm bowl of oats! Genius! Not only will this bowl of oats fill you up, it will keep you full! And as an added bonus, you can switch up the flavors and be okay with having a bowl of chocolate for breakfast!
Of course, after learning of this I have made quite a few variations, but my absolute favorite is the tried and true chocolate!
This isn't really a recipe so much as it is a guideline...add protein powder to oatmeal...BUT I'm going to write a recipe out anyway. Feel free to change quantities and ingredients how you see fit!

I like it so much, it's not just a dorm-room staple. Now that it's summer and I'm not in the dorms, I still make this frequently. It's great after  a work out too.

Protein-Packed Oatmeal

1/2 Cup oatmeal (GF)

1 cup water or almond/soy/milk, extra as needed

1 scoop favorite protein powder

add ins: chocolate chips (because you can never have enough chocolate), cocoa nibs (seen in photos), cocoa powder, berries (of course!), unsweetened coconut, walnuts/almonds and the like, ohhh....any nut-butter of choice. <- This would just taste like a favorite chocolate-covered peanut butter cup of mine.

1. Combine oatmeal and liquid and cook using method of choice, in a microwave or over the stove. Heat until the liquid is absorbed and the oats are cooked through.

2. Transfer cooked oats to a bowl (only if you used the stove), and stir in your protein powder until thoroughly combined.

3. Add additional water if the consistency is too thick.

4. Sprinkle with optional toppings and enjoy!

Do you use protein powder? What do you put it in?
Cheers,      Suzy

Banana Almond Breakfast Smoothie

I wanted to make myself think I was drinking almond nut butter. Sometimes you just need an absurd amount of nut butter for all to be right with the world. Luckily for me this smoothie did the trick and I didn't have to resort to the spoon in the jar, before reaching for another spoon because the second scoop always tastes better ;)

Yeild: 1 Satisfying Smoothie
1 Cup Milk of choice (I used almond)
2 Tablespoons nut butter (almond)
handful of ice
1/2 (preferably frozen) banana
1 teaspoon flaxseed meal
splash of vanilla extract

Dump all ingredients in a blender and whirl away!

Tip and Trick: Sometimes I like to add a little chia seed, or a pinch of ground oatmeal flour for not only a fiber boost, but to help thicken the smoothie. If this is the case, then I will let the seeds or oatmeal to sit in the milk for a minute before blending to let it get a head start on absorbing the liquid and thickening the smoothie!

What do you crave by the spoonful?

Cheers,     Suzy

Broiled Grapefruit?

Sounds strange, tastes fantastic!

Its a great way to jazz up a simple breakfast.

Before

After!

There are a lot of variations out there for this tasty treat, but they pretty much are all the same, grapefruit halves sprinkled with sugar and baked in the oven until the top is caramelized. Sounds good to me! :)

Broiled Grapefruit

Yeild: 4 halves

2 grapefruits, halved
4 Tablespoons sugar, brown sugar, vanilla sugar
sprinkle of any spice you like: cinnamon, nutmeg, cardamom, clove
---
Greek yogurt
Honey
Granola

1. Preheat your oven broiler. 
2. Halve your grapefruit. You can make a base oh your grapefruit so they don't roll around on a baking sheet by slicing off part of the bottom peel around the stem of the fruit.
3. In a bowl, combine sugar and spices.
4. Place the grapefruit halves face-up on a rimmed baking sheet.
5. Sprinkle about 1 Tablespoon of sugar and spice on each fruit half.
6. Broil 7-10 minutes, until the sugar has melted and turned a little golden.
7. Remove from oven and allow to cool for a few minutes before serving plain or with yogurt, honey, and granola.

Look how lovely and pink! Just makes for a happy morning!

I enjoyed these with some Greek yogurt and granola.

Mmmm, enjoyed until the very last drop!

I think this recipe is the epitome of sugar and spice and everything nice.

And look! It's perfectly pink, just in time for Valentine's Day!

Cheers,     Suzy

Blueberry Strawberry Banana Baked Oatmeal!

Another lovely combination of Oats and Berries!
It just never gets old.

I found a a really good looking recipe for baked oatmeal from Annie Eats, and changed the procedure quite a bit to match more of that found on Deliciously Ella. I really like the idea of soaking the oats before cooking them, so that they have time to absorb some of the liquid. I also added some strawberries and mashed one of the bananas before stirring it into the mixture.
This has such a pretty presentation, and was lovely to have for breakfast with family.
I served it with Greek yogurt and extra cut-up fruit. Yummm!

Blueberry, Strawberry, Banana Baked Oatmeal

1 1/2 cups old fashioned rolled oats
½ tsp. baking powder
2 T. ground cinnamon
Pinch of salt
¼ cup maple syrup or honey
1/2  cup skim milk or almond milk
1/2 cup water
1 large egg, lightly beaten
1 tsp. vanilla extract
2 ripe bananas, one mashed, the other thinly sliced
1 cup blueberries (fresh or frozen), divided
1 cup strawberries, halved
handful of walnut pieces, optional
Directions:
Preheat the oven to 375˚ F.  Lightly grease a 2-quart baking dish. 
In a bowl, combine the rolled oats, baking powder, cinnamon and salt.  Stir to combine. Combine the maple syrup, milk, water, egg, vanilla, and the single mashed banana. Mix the wet ingredients and the dry ingredients and let sit for a few minutes while you gather the remaining toppings and add-ins. Mix in half of the blueberries, and pour the mixture into the prepared baking dish. Sprinkle the nuts, strawberries, remaining sliced banana and blueberries over the top.  Bake for 35-40 minutes, until the berries on top have cooked, the oats are golden and set. 
I served this immediately, nice and steamy! The Greek yogurt helped to cool it down quicker.
It was like eating an inverted fruit crisp, lovely.

Cheers,
     Suzy

Blueberry Muffin Protein Bar

Yup, one bar, two favorite eats. Yum!
These really do taste like the fluffy, buttery, fresh blueberry studded muffins that one drools over at any coffee shop. Though the taste is spot on, the texture couldn't be more different. These are dense and chewy, with an added bite from the freeze-dried blueberries...the consistency that I want in a protein bar.

Blueberry Muffin Protein Bar

1 C finely ground oat flour
6 scoops (132g) vanilla protein powder
1 t vanilla extract
1 t Princess Cake and Cookie Flavor by LorAnn Oils
2 t flax seeds

1/3 C almond nut butter
*1/2 t lemon juice (optional)

1 C nonfat dry milk
1/2-3/4 C water, depending on consistency
1 C freeze dried blueberries

Prepare an 8x8 inch dish with cooking spray or parchment.
Add all dry ingredients to a large bowl. Lightly mix together and make a well in the middle of the mix. Add the wet ingredients into the well and lightly stir to break apart the nut butter before incorporating into the rest of the batter. Gently fold freeze dried blueberries into the batter. Press the dough into the prepared baking dish. Cover and let rest in the refrigerator for a few hours or overnight before cutting into 9 squares. Store in the fridge, or in the freezer for longer term.
You can individually wrap these in wax paper and pull them out from the fridge for snacks on the go, or you can leave them in the dish like I do and cut chunks away at your leisure.

Happy Breakfast to me! ...and after exercise snack, ...and lunch. Because they're that good. I also really enjoyed them with this Cashew Cream 'Cheese' smudged on top, for more protein goodness. Now they just taste pretty much like a blueberry cupcake with cream cheese frosting. Oh yes, I went there. And I probably will again tomorrow.
But I can share! So here is my new favorite recipe! :)

Yum, a modified cupcake ;)

A note about the Princess Cake and Cookie Flavor:

This is one of those fun buys that I got at a store once, the flavor itself I can only describe as that of a sweet treat and helps give a decadence to these bars. You of course could add any additional flavor you have or would like, from lemon juice to a bit of coconut. These variations I have not *yet* tried, but writing about them is making me think I'm going to be making another batch of these really soon.

If you try another variation, let me know!

What flavor mash-up would you like to see in a protein bar?

Cheers,

     Suzy

Fan-FREAKING-tastic Bars

Oh yes they are!
It was declared on more than one occasion... by more than one person...
I'll try to convey the greatness of these bars with pictures and as many adjectives as possible; but just so you know, pictures and words can only say so much and you should just make them and let them speak for themselves.

They are chewy and crunchy, yet soft because they are no bake; they are fruity, nutty, sweet, a tad salty, and a little chocolaty. 
They are healthy. They have healthy fats, provide plenty of fiber, and only use wholesome ingredients. 
You can customize them to your heart's delight, they are Gluten Free (of course), Vegan, and incredibly easy to put together.
Did I mention they have chocolate? 
And they are FILLING! So worth it.

I had saved the original recipe quite a while ago, but it took a close friend of mine to make them first and get met to dig the recipe out and make them myself! Oh, what I've been missing out on!

The recipe is from 86 Lemons and I haven't changed it too much because quite honestly, they are perfect.

Someone was being sneaky and taking one from my background

Peanut Butter Chocolate Breakfast Bars
1 1/2 cups rolled oats (use gluten-free if desired)
1/2 cup flax seed meal1/4 cup chia seeds1/4 cup sunflower seeds1/3 cup pumpkin seeds1 cup cashews, almonds, walnuts1/2 cup honey/pure maple syrup/agave1 cup natural nut butter
1/2 cup vegan chocolate chips or coco nibs
1/2 cup dried cherries/blueberries/cranberries

Line and 8x8 inch dish with parchment paper. Combine oats, seeds, and nuts in a large bowl. Add in agave, etc. and nut butter of choice, and gently fold until all ingredients are incorporated (you may need a bit more honey/maple/agave depending on humidity and other ingredients used). Finally, fold in chocolaty and fruity add-ins until thoroughly mixed in. Dump the dough into the lined baking dish and spread evenly using a spatula. 
Let the bars chill out and firm up in the fridge for a couple hours or overnight (or in the freezer, for like, an hour; As 86 Lemons suggests, for those of us who just cannot wait until tomorrow). 
Cut into (12/16) squares.
Enjoy! 
Devour!
Make more!!

'Tis the Season for Strawberries!

I have had a blast this summer cruising local farmer's markets! Everyone is so friendly and enthusiastic about the bountiful produce and other specialty goods like honey and soaps! I have really enjoyed learning about new ingredients that are grown locally and how to incorporate them in recipes. The strawberries have been lovely these past couple of weeks, and naturally I have used them in everything from simple oatmeal to a pie that I have a feeling will be made again very soon!
This time I pureed the strawberries with rhubarb and baked up some oatmeal breakfast bars (or rather slices because I used a pie plate), but I'm looking forward to blending different combinations of seasonal fruit, like peaches and blueberries! 

Look at the brilliant pink color!

Strawberry Rhubarb Oatmeal Bars

Yields 1 8x8-inch pan (or 1 pie plate...just in case you run out of 8x8" dishes, like me)

1/3 cup applesauce

1/4 cup brown sugar
1 T flax meal + 3 T warm water
1/4 cup honey/ maple syrup 
1 t Vanilla extract
1 1/2 cups old fashioned oats
1 cup oat flour
1/2 teaspoon baking soda
1/2 teaspoon salt 
1 cup strawberry rhubarb puree*

*3/4 cup strawberries + 1/2 cup chopped rhubarb + 1 T honey/maple syrup, pureed in food processor

Preheat oven to 350 degrees F (180 degrees C). Lightly grease an 8x8-inch pan.

In a large mixing bowl, mix together applesauce and sugar. Add the flax and water, honey, and vanilla extract. Stir in the oats, flours, baking soda, and salt. Spread 3/4 of the batter into the bottom of the prepared pan. Pour the strawberry rhubarb puree evenly over the top. Crumble the remaining 1/4 of the batter on top.

Bake for 25-30 minutes, or until lightly browned. Allow to cool slightly in pan before serving.

Adapted from here.

What do you like to find at the farmer's market?

Cheers,
Suzy

Sunshine Squash

I love leisurely mornings when you have time to contemplate what you really want to eat. Waltzing around the kitchen with a mug of your favorite tea, rummaging through the fridge and cabinets, looking for whatever your heart desires.

Healthy breakfasts are a great opportunity to use up any leftovers you may have, and that is how this gem of a breakfast came about.

I used to make sunshine toast at sleepovers when I was younger, and this recipe follows the same idea. Instead of using toast as a vessel for the egg like I used to, some leftover butternut squash is utilized.
I've always admired those in blog-sphere that share a rustic breakfast of veggies and egg. It always look like such a marvelous way to start your day. How much healthier can you get? Butternut squash is a great source of vitamins A and B, and fiber, while the egg cooked in the middle is an excellent form of lean protein. This breakfast is a great start to the day. Not to mention a single portion is low in calories, and full of flavor!

Sunshine Squash

Ingredients:

Steamed butternut squash, cut the raw squash into rounds by slicing the squash to form 'coins', then hollow out the seeded part once you reach it before proceeding to cut the rings. Steam the squash rounds.

1 egg

salt and pepper

Pam spray, oil, or butter to grease the pan

Place a steamed squash ring into a pan that has been lightly greased. Crack one egg into the middle of the ring. Allow the egg to cook until done. You may need to cover the pan so the top of the egg cooks evenly with the bottom.
Serve with some fruit and season with a little salt and pepper.

Instead of bread and squash, I have also seen this being done with pepper rings. That would be delicious!

What breakfasts have you constructed out of dinner leftovers?

Cheers,
     Suzy

The Green Smoothie

Everyone has one.
They are stark in color, undoubtedly healthy, and deceptively tasty.
And unlike the green rugs of the 70's this shade will always be in style. Some may consider them the Holy Grail of Health, but many call them breakfast.
And they all have one thing in common, greens!

This is my go-to Green Smoothie.

Green Smoothies have become all the rage, and when you have a good one, you understand why. I like to use spinach in my smoothies, I think it blends up really well and even adds a creaminess. Two other necessary ingredients are green grapes and almond milk. Just add ice, blend, and you have yourself a darn good smoothie! But, I can never leave things well enough alone, and I generally have a grocery list of other add ins. That is the beauty of these dazzling drinks is that you can customize them to what you are in the mood for that day, or what is available.

The almond milk tones down the greens a bit, so it gives you a good excuse to add more spinach! The grapes add a nice touch of sweetness and an added boost of fiber, if you use green grapes it keeps with the green theme. I also REALLY like adding green figs when they are in season, they're just so tasty.

This isn't really a recipe, its more of a guideline that I tend to follow
Yield: 1 smoothie

Handful or two of spinach, or however much you are comfortable using
1 cup vanilla almond milk, sweetened or unsweetened
1 cup green grapes, with skin on
1/2 banana, frozen*
1/2 cup vanilla yogurt (optional)
2-3 green figs (optional)
1 cup of ice cubs


Add all ingredients into a blender and blend on high until smooth.

*It's helpful to peel and cut a few banana's in half before storing them in the freezer for easy smoothie making. If you don't have frozen bananas readily available, just add more ice.

Note: I have yet to do this, but I if you were to freeze the grapes it would help to thicken the smoothie. And if you're like me, I like my smoothies to be the consistency of to the point were I need a spoon to eat it.

Spinach, Feta, and Mushroom Omelet with Pesto

This omelet reminds me of that famed children's book...

...Something to do with Sam and Ham

How spring-y is all that green?

This is a great way to use up all those extra leafy-greens that you bought at the market because they looked so abundant and bountiful stacked on display at the supermarket! 

Truly, this was a really good omelet, probably the best I have ever made.
Unlike Sam, I didn't put ham in my omelet, but this is not to say you couldn't.
This delicious breakfast comes together really quickly, but the result is a good-for-you gourmet meal. the extra effort of mixing the pesto in with the egg whites isn't necessary, but I would be sure to put some in the omelet, if not drizzled over top when it is done cooking.

There is no such thing as too many greens!

What I liked most was the amount of leafy-greens that are packed into it. Everyone knows how good spinach is for you, and you can really fit a lot into this omelet because they are wilted down beforehand. This dish was not a problem being eaten for breakfast. ;)
How much healthier can you get? Not much.
This healthy breakfast is full of lean protein from the egg whites and the spinach provides vital nutritents such as Vitamin A, Beta-Carotein, Vitamin K, Iron, and even Calcium!

It may be a light and nutrient-dense breakfast option, but it's not lacking on flavor!

Spinach, Feta, and Mushroom Omelet with Pesto

yield: 1 FANTASTIC omelet

1/2 cup of egg whites

1 C spinach, torn

1/4 C mushrooms, chopped

1/4 diced sweet white onion

1 T feta cheese

1 T pesto of choice

salt and pepper to taste

cooking spray for the pan

Heat a pan on high and spray it with cooking spray.

Add the mushrooms and onion to the pan. Let these cook for a few minutes until the onions begin to brown. When they are browned, add the spinach and stir the mixture. The spinach should begin to wilt and release some water. Turn the heat down to low and let some of the water burn off. Transfer to a dish while the egg gets cooked.

Mix the egg whites with the pesto.

Spray your pan with more cooking spray before pouring the egg mix into your hot pan. Swirl the liquid egg around the pan a few times to thin it out. When it pulls itself away from the pan, flip it. Put the filling mixture on one half of the omelet, sprinkle with the feta cheese, and fold the other half over. Let this cook for a minute so the cheese can melt, before transferring to a plate to devour! 

As a kid I always wondered what made the eggs and ham green. I recently looked it up and after looking for recipes I have decided it was pesto.

Do leafy-greens ever make it onto your breakfast plate?

Cheers,
     Suzy

Basic No-Bake Protein Bar

I've been making and slowly modifying this bar for years. The original recipe is by Stella Juarez and it has served me very well! 
This recipe is a no-bake, which makes it wonderful for making at night to have in the morning as a quick breakfast or makes for a fantastic snack post-workout. They are also really easy to travel with, making them a smart choice for packed lunches or snacks.

I love eating these with a smudge of almond butter next to a tall glass of water.

I suggest really taking your time to find a good protein powder for these. The flavor of the protein powder really does come through, so you have to be okay with it's taste.

Yield: 9 square bars

1/3 C nut butter of your choosing

1 C Oatmeal, uncooked (GF)

132 g chocolate protein powder (this is a bit less than 1 1/2 Cups worth, or 6 scoops, depending on the size of your scoop)

1 t vanilla extract

2 T flax meal

1 C non-fat dry milk

1/2 C water, extra if necessary

Add the oatmeal, protein powder, flax meal, and dry milk powder to a bowl. Stir to combine. Add in the nut butter and mix lightly. Now, add in the water. The water will dissolve the dry milk powder, making the mixing process much easier. You will definitely have to work a little to incorporate all of the dry ingredients, only adding extra water if necessary.

Spray, or prepare and 8 x 8 inch baking dish with non-stick spray or with parchment. 

Press the 'dough' mixture into the baking dish, and smooth it out evenly.

Refrigerate the mixture for a few hours or overnight.

Cut into 9 squares.

I like to keep these in a Ziploc bag the fridge, stacked with parchment in between each layer. They store well for up to a week. 

Mmmm, oat-y, chocolaty goodness.

What is a recipe that you have been making for years?

Notes: 

• If you do not like the chewy texture of the oats, the whole cup of oatmeal can be ground to a flour using a blender, for a softer consistency. 
• Sella's original recipe calls for half of the oatmeal ground into a flour. Play with the recipe and tailor to how your liking!
• These are a fantastic source of protein. Depending on the protein powder, they can contain around 20 grams of protein! 

Cheers,
     Suzy

The Oats And Berries

Not much beats a good ol' fashion bowl of oats, steaming, and topped with ripe berries that burst in your mouth. I love when you mix them together and get swirls of colors through the oats. A great filling breakfast full of fiber and antioxidants. It is after all, the inspiration of this blog...Well, that and the fact that if you were to flip through my recipe card book the majority include oats and berries, in one form or another.

Keeping it simple.

1/2 C Rolled Oats (GF)

3/4 C water

1/4 C (almond) milk

1 C freshly washed and cut berries (strawberries and blueberries)

*Sprinkle of cinnamon sugar (optional)

Prepare berries.
Put 1/4 cup berries in the bottom of your bowl.
Combine oats, water, and almond milk in a medium saucepan. Heat on high heat until begins to boil, and reduce to medium heat, cooking another 5 minutes, stirring occasionally.
Remove from heat. I like to let it sit and thicken for a few minutes, before scooping on top of the berries.
Top the oatmeal off with the remaining berries and *a sprinkling of cinnamon sugar.
Enjoy!

Microwave Version:

Combine oats, water, and almond milk in a large microwave-safe dish. Microwave on high for 2 minutes, making sure the oats don't spill over the edges of the bowl. Let sit in microwave 2 more minutes, letting any extra liquid to be soaked up. 

Remove from microwave. Stir oats, adding extra water or milk if needed.

Top the oatmeal off with berries and *a sprinkling of cinnamon sugar if desired.

Enjoy!

This is my recipe book, my holy grail of favorite recipes and ideas that I have collected while at school, so that I can make them when I come home.

It reminds me of "The Book" from The Devil Wears Prada, the one that Miranda Priestly insists having delivered to her house by one of her "Emilies", placed on the table with the flowers. It holds everything in it for the next issue of "Runway Magazine", much like my book that holds the inspiration for the creation of many of my recipes.

Where do you get inspiration for recipes?

A little added sweetness never hurt, I like to finish my bowl of oats and berries off with a sprinkle of cinnamon sugar.

Cheers,
     Suzy

Dazzling Raspberry Cream Scones

Happy Valentines Day!

I've always liked Valentines Day. I look forward to the heart decorations and the nice gestures that people do for each other. It gives a good excuse to pull out the construction paper and glitter, which is always time well spent. And in the culinary world, Valentines day is a great excuse to bake something for someone, like these scones.
These scones are bursting with flavor and delicately sweet. The raspberries and lemon zest combine to lend a touch of tartness, but is mellowed by the cream that really pulls this recipe together. I thought all the flavors complimented each other really well and would be an excellent treat to share with anyone, especially over tea and coffee.
I adapted this recipe from The Family Kitchen at Babble

Raspberry Cream Scones

Yield: 6 large scones
(you could easily make 12 baby scones, just divide dough into two mounds before baking.)

Ingredients:
2 C gluten free flour blend
1/3 cup sugar, plus extra for sprinkling on top.
1 T baking powder
1/2 t salt
zest from 2 lemons
2 cups fresh raspberries
1 1/4 cup heavy cream, plus extra for brushing on top

Method:
Grease a cookie sheet and set it aside.
Preheat your oven to 350.
In a bowl, combine all dry ingredients and lemon zest. Toss the raspberries in to coat with dry ingredients. Pour in the cream and carefully fold mixture, making sure to not over mix.
Put down some parchment paper and lightly dust the surface.
When the dough starts clumping together, turn it out onto the floured parchment and form into a mound and flatten into a disc about 2 inches thick.
Pick up the disk and place it onto your cookie sheet. At this point I cut my disk evenly into 6 triangles, but I left them in the disk formation to bake.
Brush the dough with extra cream and sprinkle with sugar.

Your baking time will be longer if you keep them together versus if you were to pull them apart to bake as individual scones. My scones baked for about 40 minutes until the tops were lightly golden. If you separated them, they should only need about 15 minutes in the oven.
When they are still warm from the oven, I will admit, I sprinkled them with a little extra extra sugar, because I wanted them to sparkle :)
If you left them in the disk formation you will need to re-cut them because they will mostly bake back together. I found this was easiest when they were still warm.

Like these scones, people think of Valentines day as either being a sweet holiday worth cherishing or a tart day they would rather get over with. 

Do you fancy Valentines Day?

Like I said, I'm a bit biased because I like the hearts everywhere.

Doesn't that picture just say, "go ahead, take a bite!"

Serve with some freshly whipped cream!