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Tag: high fiber

Baked Oatmeal Recipe With Caramelized Bananas And Blueberries

Are you looking for a warm, filling, healthy, high fiber, slightly sweet, crunchy, chewy not boring breakfast, that you can make ahead and even freeze? Check out this recipe for baked oatmeal.

If you are a fan of soaking your grains you can for sure do this step the day before, then continue with the rest of the recipe.

I’ve made several variations on baked oatmeal over the past few months, typically I mix oats, fruit, sweetener, a handful of nuts, a couple eggs, and some type of milk, and bake in the oven like a casserole. What makes this recipe different, is you caramelize your bananas in butter first (ever had bananas foster? same idea), then add the rest of the ingredients.

My favorite fruit combo is frozen blueberries and cherries, but you could also do peaches, or raspberries (or whatever your heart desires). I use cow’s milk, but nut milk would also work well.

Check out the recipe below and let me know what you think…

Baked Oatmeal With Caramelized Bananas And Blueberries

Ingredients:

  • 3 Tbsp butter
  • 2-3 ripe bananas
  • 2 cups rolled oats (not instant)
  • ½ tsp salt
  • 1 tsp baking powder
  • ½ tsp ground cinnamon
  • 1/3 cup walnuts
  • 1/3 cup maple syrup
  • ½ cup milk
  • 2 eggs
  • 1 tsp vanilla
  • 1.5 cups fresh or frozen blueberries (or a mix of cherries, raspberries, or blackberries)

Directions:

  1. Preheat oven to 375.
  2. Butter an 8 x 8 square baking dish.
  3. Slice bananas, and place them in a single layer on the bottom of the dish. Bake at 375 for about 20 minutes, or until they start to smell really good.
  4. While the banana layer is baking, prep your other ingredients. In a bowl, mix together the oats, salt, baking powder, cinnamon, and half of the walnuts.
  5. In another bowl, whisk together maple syrup, milk, eggs, and vanilla.
  6. Once the bananas have caramelized, pull them out of the oven.
  7. Stir the oat mixture into the egg/ milk mixture to combine. Pour this over the bananas. Gently stir in the berries, and top with remaining walnuts (now everybody should be in the pan).
  8. Bake for about 45 minutes, until the top is golden brown and the oat mixture has set. Remove from the oven and let cool for a few minutes.
  9. Serve with a drizzle of maple syrup, or a spoonful of yogurt.

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medial professional for specific dietary advice.

Smoky Roasted Sweet Potatoes and Chickpeas

One of my ladies sent me this recipe for baked sweet potatoes. It is one of her family’s favorite recipes (even the kids eat it!). As I LOVE sweet potatoes, I was eager to try it out. It is simple, and aside from the smoked paprika – which I found at QFC – the ingredients are fairly straightforward. You really do need to use smoked paprika, it imparts and smoky but not too spicy flavor. In fact I’ve been adding it to everything from rice, chicken, beans…

Check out this recipe and let me know what you think.

Smoky Roasted Sweet Potatoes And Chickpeas

Ingredients:

  • 3 Large sweet potatoes, sliced lengthwise into wedges (4-8 wedges each, depending on the size of your potatoes)
  • 2 Tablespoons honey
  • 1 Tablespoon crushed red-pepper flakes, divided
  • 1 (15 oz.) can chickpeas, drained and patted dry
  • 5 Tablespoons olive oil, divided
  • 1 teaspoon smoked paprika
  • salt and pepper
  • 1/2 cup plain (unsweetened), full fat yogurt
  • 2 limes, juiced
  • 2 green peppers, trimmed, and thinly sliced (white and green parts)

Directions:

  1. Heat oven to 425 degrees.
  2. Line two baking sheets with aluminum foil, and grease both pans with one tablespoon of olive oil.
  3. In a large bowl, mix honey, 1 tablespoon olive oil and 1/2 tablespoon of pepper flakes. Toss yams in the honey mixture and let sit for 5 to 10 minutes.
  4. In a separate bowl, mix 1 tablespoon olive oil, smoked paprika and salt, to taste. Toss chickpeas in olive oil and spices.
  5. On the first baking sheet, spread yams out on in one layer. Season with salt and pepper. Roast for 30 minutes, until nicely toasted underneath. Flip wedges over and roast for another 5 to 10 minutes, until soft. Turn the oven to broil and cook for one final minute, to crisp and brown the edges.
  6. On second baking sheet, spread out chickpeas. Roast in the oven for 20 minutes, rolling around once or twice so that they cook evenly, until lightly browned and crispy on the outside.
  7. While your veggies are roasting, mix yogurt, remaining tablespoon olive oil, and lime juice together in a small dish, then season with salt and pepper to taste.
  8. Arrange sweet potatoes and chickpeas on a platter. Drizzle with yogurt sauce, sprinkle with onions, and remaining pepper flakes, and serve!

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins

Ingredients

2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)

 

Directions

1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.