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

‘Macaroni and Cheese’

Things aren't always what they seem, and in gluten free cooking or baking, often times you need to be a bit inventive with your ingredients and use them thoughtfully. What I have found is that often times, after recreating a recipe it ends up more nutritious and just as tasty as the original. You see, it’s easy to make something taste good, the recipe for that is simple, add butter, sugar, and salt. These are the ingredients we crave as humans because they are quick and easy calories. We have evolved to crave these. The trick is to re-make a recipe without these ingredients and have it taste just as good. Yep, it’s possible, and I can’t think of a better recipe to healthi-fy and gluten-free-ize than a good old fashion bowl of homemade Macaroni and Cheese. Oh yes I did.

The really need thing about this recipe is that it not only is healthy and gluten free, but it is also vegan. Ta-da! It’s like magic. You just have to taste this recipe for yourself.
I'm don't usually like outright deceiving people, If you ask I will always let you know what ingredients make up a recipe, but I didn't come right out and say what this all was made of before my family tasted this 'macaroni and cheese'. Let me just say, it looks and smells divine so there isn't much of any convincing to taste going on. It is a "Grown-up" version of macaroni and cheese with more complex flavors than the blue cardboard box version you make while babysitting.

Here is a recipe that I myself, don’t think I will ever mess with. I think it is perfect the way it is, and I would be happy to eat it just the same again. This recipe makes a lot, and it’s really beefed up with all of the vegetables. It makes for a satisfying main dish, and leftovers that you can look forward to!

Yield: 6 servings.

Ingredients:

1 box of quinoa pasta

1 head cauliflower, steamed and pureed.

2 cups veggie cheese*

1 carton of mushrooms, any kind you like

½ onion, diced

1-2 leeks, washed and sliced

A handful or two of torn kale or spinach

1 Tablespoon olive oil

Salt and pepper, to taste

*I used a variety of Vegan veggie cheese that I bought pre-shredded at the supermarket. I found it in bags that were on display by hanging by organic cold items. If you are not vegan/vegetarian an want to use regular cheese of your choice, by all-means, feel free! Sometimes I have fun making dishes vegan and gluten free, just because of the challenge.

In a large saucepan, bring water to a boil, adding a pinch of salt to the water. Once boiling, add quinoa pasta noodles until al dente. Watch the noodles closely, if you have ever cooked with G-free noodles before, you know how quickly these cook. Follow the cooking time provided on the packet. Strain the noodles out and set aside, being sure to save some of the past water to use later in the recipe.

Cut the whole head of cauliflower into florets and steam them. Once cooled a bit, puree in a blender. Depending on the size of your blender you may have to puree the florets in batches. If you needed, add some pasta water to help puree. Store the puree in a large bowl until later.

Mix the ‘cheese’ into the cauliflower puree.

Heat a large skillet with the olive oil. Add the onions and leeks. Allow these to cook a few minutes before adding the mushrooms. Season with salt and pepper and allow these to cook down until the onions are slightly caramelized and golden. Once cooked, add the cooked noodles and kale or spinach. When the greens are cooked down, stir in the cheese and cauliflower puree until combined and thoroughly warmed.

Taste and Season with more salt and pepper if needed.

Serve in the skillet or you can transfer to a large serving bowl.

Have you made macaroni and cheese from scratch? What is your favorite pasta to use? I liked these little shells, mostly because all of the melted cheese and mushrooms fill them and you get plenty of flavor in every bite!

Cheers,

     Suzy

Is It A Smoothie Without A Blender?

Did you ever want a smoothie, and not have a blender available?
This is a problem.
By definition you need a blender in order to acquire a smoothie, I checked...

smooth·ie

 [smoo-thee] 

noun Informal.

1.

a person who has a winningly polished manner: He's such a smoothie he could charm the stripes off atiger.

2.

a thick beverage of fruit pureed in a blender with ice and milk, yogurt, or juice.

                                                                                           copied from Dictionary.com

I miss the blender when I'm at school. First week of summer I live off of smoothies and shakes to make up for the lack of them during the school months. But during school, I can improvise.
I've developed a smoothie-like drink that does the trick when you just need the refreshing and healthiness that is a smoothie. It consists of contraband frozen berries from the caf, and almond milk I keep in my room. I sometimes add protein powder if I'm in the mood, and maybe even a bit of sweetener. It is a quite satisfying and convenient treat, and something I will continue making, even without my beloved blender.

(please excuse the below-par photography...I'm banking on the paper hearts as a distraction) 

Blender-less Smoothie:
1 1/4 C frozen berries of choice, I use raspberries and blueberries
1/2 C almond milk
1 scoop protein powder (chocolate would be fun to try!)
1 t sweetener of choice

Put the frozen berries in a cup. Allow them to defrost a bit, until the berry juice begins to form puddles at the bottom of the cup. Pour in almond milk, add protein powder and sweetener if using. Now, with a fork, mash and stir the mixture.

Of course the berries will not be pureed like a blender. In fact  most blueberries will stay very much intact, though the raspberries tend to break apart. This is just fine by me and is kind of fun in a way. I like to eat all the blueberries first and then sip the rest of the smoothie through a straw.

The beauty of this smoothie, besides the color, is that it is very versatile. You can add however much fruit, milk, or protein powder as you want. I would even suggest using orange juice, yogurt, or even banana that has been frozen and defrosted.
It is completely customizable.

So, by definition...
this is a thick beverage,... check.
made of fruit,... check.
pureed in a blender....okay, no.
with ice, milk, yogurt, or juice;... check...well, it's made with ice-y berries, that make the milk icy-y.

So, this is 3/4 of a smoothie, I suppose. But whatever it is, It is tasty, healthy, and easy, meaning I will continue making it!

I'll be taking this to go..

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!!

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

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