Blueberry Chia Overnight Oats

Adapted from Elie Krieger

Ingredients

2/3 cup whole natural almonds, divided (I use 1/2 cup)
1.5 cups nonfat or 1% milk
1 cup nonfat or low-fat plain yogurt (not Greek-style)
1/3 cup all-fruit blueberry jam (I use 3 tbsp low-sugar blueberry jam)
1 teaspoon pure vanilla extract
1 cup old-fashioned rolled oats
2 tablespoons chia seeds
2 cups blueberries, divided (I use 1 cup)

Directions

  1. Toast the almonds in a dry skillet over medium-high heat, stirring frequently, until lightly browned and fragrant, 3 to 5 minutes. Allow to cool slightly, then chop them coarsely.
  2. In a medium bowl, stir together the milk, yogurt, jam, and vanilla.
  3. Stir in the oats, chia seeds, and half of the almonds.
  4. Stir in most of the blueberries, leaving out some for topping.
  5. Divide the mixture evenly among four 12-ounce (1[1/2]-cup) jars. Top each with the remaining blueberries and almonds. Cover tightly and refrigerate overnight or at least 8 hours. Serve chilled or at room temperature. (Note: the nuts on top will soften a bit in the refrigerator. If you want them extra-crunchy, sprinkle them on right before serving).

Makes 4 servings

The jars will keep up to 4 days in the refrigerator.

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Beet & Carrot Salad with Black Rice & Kale

This salad is inspired by Mendocino Farms’ the Healthiest Side Dish in the World.

Ingredients

  • 2 cups shredded raw beets (about 3)
  • 2 cups shredded carrots (about 3)
  • 2 cups shredded kale (about 3 stems)
  • 1/3 cup golden raisins
  • 1/3 cup sliced roasted almonds
  • 1/4 cup black rice (this measurement is for uncooked) – add as much black rice as you’d like – the more the heartier.
  • a few tablespoons chopped, fresh mint
Dressing
  • 6 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon honey
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • Dash of red pepper flakes or Espelette
  • 1 teaspoon freshly grated ginger

Directions

  1. Boil the black rice in about 2 cups of water until tender, approximately 20 minutes. Drain. Cook the black rice in 3 cups of water. Taste for when they are tender, approximately 10 minutes; Drain.
  2. Shred the beets and carrot (I use the shredder attachment in my food processor).
  3. Remove the stems from then kale and shred or chop finely.
  4. Place all ingredients in a bowl and toss with about half of the dressing. Taste and add more dressing as needed.

Black Bean & Corn Salad (low fat)

Adapted from Rachel Ray

Ingredients

  • 1 can black beans (14 ounces), drained and rinsed
  • 2 cups frozen corn kernels (rinse in cool water to defrost quickly)
  • 1/2 cup cherry tomatoes, halved
  • A few basil leaves, julienned or a handful of chopped cilantro
  • 1/2 red onion, chopped
  • 1 avocado, cubed
  • 1/2 teaspoon ground cumin
  • Juice of one lime
  • 1-2 tablespoons olive oil (taste with one tablespoon and add another tablespoon if necessary)
  • 1/2 teaspoon salt, more to taste
  • Freshly cracked pepper
  • Crumbled tortilla chips for serving

Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss again and serve with crumbled tortilla sprinkled on top.


Oatmeal Pancakes with optional Carrot & Flax Meal(Gluten Free)

The son was 6 years old the first time he tried these and asked why we were having cookies for breakfast!

Ingredients

  • 1 cup milk or buttermilk
  • 1 carrot (optional)
  • 2 cups rolled oats
  • 2 eggs
  • 1/2 cup oat flour (or any flour)
  • 1/4 cup flax meal (optional)
  • 1/4 cup melted butter
  • 2 tablespoons brown sugar
  • 2 teaspoons vanilla extract
  • 2 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt

Directions

  1. In a high speed blender, liquefy the carrot and milk. Pour the milk into a bowl and stir in the oats. Let sit for 20 minutes or overnight.
  2. After 20 add eggs, vanilla and sugar.
  3. In a separate bowl mix together the flour, flax meal, baking powder, baking soda, cinnamon and salt.
  4. Mix the two bowls together. If the batter seems too thick, add milk – one tablespoon at a time – until the consistency is pourable.
  5. Heat a greased griddle or cast iron skillet over medium-low heat. Pour 1/4 cup batter for each pancake. Use the back of a spoon to help spread the pancake so it’s not too thick.
  6. Cook until bubbles appear on top. Flip and cook the other side until lightly browned.
  7. Note: These pancakes tend to brown quickly. Adjust the heat as necessary. You may need to lower the heat and cover the pan if they seem to be browning too quickly.

Blueberry Banana Chunk Muffins

Adapted from Allrecipes.com

  • 1 cup all-purpose flour
  • 1/2 cup whole wheat pastry flour (or more all-purpose)
  • 1/2 cup sugar (these are less sweet than typical muffins – add 1/4 cup more to make them sweeter)
  • 1/2 teaspoon kosher salt
  • 2 teaspoons baking powder
  • 1/3 cup any type of oil
  • 1 egg
  • 1/3 cup milk
  • 1 cup fresh blueberries
  • 2 bananas, cut into chunks

Crumb Topping (optional)
1/2 cup sugar
1/3 cup all-purpose flour
1/4 cup butter, cubed
1.5 teaspoons cinnamon

  1. Preheat oven to 400 and grease muffin tins or line with muffin liners.
  2. In a small bowl combine flour, sugar, salt and baking powder.
  3. In another bowl make the topping: Mix all the ingredients together and use a fork to smash and incorporate the butter or use your fingers to smash it all together.
  4. In a measuring cup for wet ingredients — First add the oil and then add the egg. Next, add only enough milk to fill the cup, (approximately 1/3 cup milk – the idea is to add only one cup of liquid to the dry ingredients. Mix until just combined.
  5. Fold in the blueberries and bananas. Pour into the muffin tins all the way to the top.
  6. Sprinkle with topping.
  7. Bake for 15 minutes. If they appear to be done, insert a toothpick into the center. If it doesn’t come out clean, check again in 5 minutes.

3 Bean Salad

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Ingredients

  • 1/2 lb fresh green beans, cut into 1 inch pieces (canned works too)
  • 1 can garbanzo beans, drained and rinsed
  • 1 can kidney beans, drained and rinsed
  • 1/4 white or red onion, thinly sliced
  • 1/4 cup chopped pickled jalapeños
Dressing:
  • 2 tablespoons lemon juice
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon dijon mustard
  • 1/4 cup olive oil
  • 1.5 teaspoons salt
  • 2 teaspoons sugar
  • 1/4 teaspoon pepper
  • pinch of cayenne pepper or red pepper flakes

Directions

  1. Bring a pot of salted water to a boil. Set up a large bowl of ice water. Add the green beans to the pot and cook until crisp-tender, 3 minutes. Drain and plunge the green beans into ice water. Drain again.
  2. In a large bowl, whisk together the ingredients for the dressing.
  3. Add the vegetables to the bowl and toss well. Allow to sit for at least 30 minutes or overnight (the longer it sits the better); and toss again before serving.


Summer Gazpacho

Photo from lavenderandmacarons.com

Adapted from lavanderandmacarons

Ingredients

  • 6 very ripe tomatoes
  • 2 slices slightly stale bread (optional)
  • 1 medium cucumber
  • 1 bell pepper (or Anaheim Chile)
  • 1 clove garlic
  • 2 tablespoons olive oil (for a richer soup, use up to 1/3 cup)
  • 1 tablespoon red wine, apple cider, sherry vinegar or lemon juice
  • 1/2 teaspoon salt (more to taste)
  • 1/4 teaspoon pepper
  • Pinch of cayenne or red pepper flakes (optional)

Directions

  1. Roughly chop tomatoes, cucumber, red bell pepper.
  2. Place all ingredients in a blender or food processor and process until smooth and creamy but still with some texture.
  3. Adjust the seasoning if needed.
  4. Chill Gazpacho in a refrigerator for 30 minutes or serve at room temperature topped with chopped tomatoes, cucumber, chives and a drizzle of olive oil.


Swiss Bircher Muesli

My new favorite breakfast! Delicious Bircher Muesli is a Swiss recipe that precedes overnight oats. It’s basically the same thing, but almost always includes yogurt and grated apples. Traditionally, the oats are soaked overnight in apple juice, but I prefer to soak them in milk, along with all the other ingredients.

Ingredients

  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1/4 cup plain, low-fat yogurt
  • 2 tablespoons apple juice
  • 1/4 cup apple, finely chopped or grated
  • 2 tablespoons golden r aisins
  • Pinch of cinnamon
  • 1 tablespoon pumpkin seeds and pomegranate seeds for topping.
  • Drizzle with honey (optional)

Mix all the ingredients in a jar or bowl. Top with pumpkin and pomegranate seeds. Allow to soak overnight or at least 3 hours.

Nutrition Facts (not including honey)
Servings 1.0
Amount Per Serving
calories 380 
% Daily Value *
Total Fat 11 g18 %
Saturated Fat 3 g16 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 5 mg2 %
Sodium 119 mg5 %
Potassium 481 mg14 %
Total Carbohydrate 58 g19 %
Dietary Fiber 8 g33 %
Sugars 30 g
Protein 20 g41 %
Vitamin A 8 %
Vitamin C 20 %
Calcium 32 %
Iron 22 %


Egyptian Barley Salad

Original recipe by Americas Test Kitchen.

When I made this I found it needed additional dressing than the recipe called for.

Ingredients

  • 1½ cups pearl barley (do not substitute hulled barley or hull-less barley)
  • 1/2 teaspoon kosher salt, more to taste
  • 3 tablespoons extra-virgin olive oil, plus extra for serving
  • 2 tablespoons pomegranate molasses
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground cumin
  • ⅓ cup golden raisins
  • ½ cup coarsely chopped cilantro
  • ¼ cup shelled pistachios, toasted and chopped coarse
  • 3 ounces feta cheese, cut into ½-inch cubes (¾ cup)
  • 6 scallions, green parts only, sliced thin
  • ½ cup pomegranate seeds
  • Freshly cracked pepper, to taste

Directions

1. Cook barley according to package instructions, as brands may differ; or try ATK’s instructions: Bring 4 quarts water to boil in Dutch oven. Add barley and 1 tablespoon salt, return to boil, and cook until tender, 20 to 40 minutes. Drain barley, spread onto rimmed baking sheet, and let cool completely, about 15 minutes.

2. Whisk oil, molasses, cinnamon, cumin, and ½ teaspoon salt together in large bowl. Add barley, raisins, cilantro, and pistachios and gently toss to combine. Season with salt and pepper to taste. Spread barley salad evenly on serving platter and arrange feta, scallions, and pomegranate seeds in separate diagonal rows on top. Drizzle with extra oil and serve.

Nutrition Facts: 280 calories, 10g fat, 2.5g saturated fat, 10mg cholesterol, 41g carbohydrates, 7g protein, 7g fiber, 320mg sodium


Horseradish Coleslaw

Light, crisp, tangy horseradish coleslaw. My mom had a salad like this while visiting Prague recently and it’s become a new family favorite.

Ingredients

  • 1 bag of Trader Joe’s Shredded Green and Red Cabbage with Orange Carrots
  • 1/2 apple, chopped
  • 1 tablespoon prepared horseradish
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dijon mustard
  • 1 teaspoon honey
  • 1/4 teaspoon kosher salt
  • Freshly grated black pepper, to taste

Directions

Add all the ingredients for the dressing into a jar and shake well; taste. If it’s too tart, add a teaspoon of mayonnaise, or a little more olive oil.

Pour the dressing over the slaw and toss.