All tagged Oats

Banana Oatmeal Cookies (Vegan, GF)

These Banana Oatmeal Cookies are the bomb!  They have no processed sugar, are gluten-free, and vegan, so you can feel good about eating them any time of day.  Made with wholesome ingredients, they can be meal prepped and enjoyed for one-the-go breakfasts, snacks, or as a yummy dessert with a piece of antioxidant-rich dark chocolate on the side.  Bonus: they’re made in the food processor!  Ahem, minimal clean up 😊

Serves: 6

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

2 ripe bananas

6 dates, pitted (make sure they’re soft and sticky)

1 tablespoon coconut oil, not melted

Pinch of salt

1 teaspoon baking powder

1 teaspoon vanilla extract

2 cups rolled oats

How (your directions):

Preheat oven to 350°F.  Line a baking sheet with parchment paper or a silicone baking mat.

Add bananas, dates, coconut oil, salt, baking powder, and vanilla to a blender.  Pulse 10 times, then blend on high until smooth, about 30 seconds.

Add rolled oats and pulse 5-8 times.  You want the rolled oats slightly broken down to form a dough, but not blended so much that you end up with a paste or completely smooth dough.  Leave a little oat texture.

Spoon six cookies onto lined baking sheet.  Smooth edges, and create a flat top to the cookies using the back of your spoon.

Bake for 20 minutes.

Enjoy warm! 

Store remaining cookies in an airtight container for a week.  Reheat and serve with a drizzle of peanut butter and a side of fruit for breakfast.

Why (the science):  Oats and bananas are prebiotics, which means that feed the healthy bacteria in our gut, which improves our mood and immune system.

** Recipe inspired by Nutrition Refined

Chewy Trail Mix Bars | Raw, Vegan |

Chewy Trail Mix Bars are so incredibly yummy and nutritious, you’ll wonder why you didn’t make them soon!  One of the simplest recipes, Chewy Trail Mix Bars come together in 10 minutes, and will give you a satisfyingly sweet (but not too sweet!) breakfast or snack to enjoy on the go and during your busy day.  And when you make your own bars at home, you can be sure there are no preservatives, artificial and “natural” flavors, and other weird ingredients.  Wholesome and oh so good, these Chewy Trail Mix Bars will please child and adult alike 😊

Serves: 12

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

10 dates

½ cup creamy peanut butter (drippy, natural)

¼ cup maple syrup

¼ teaspoon salt

½ teaspoon cinnamon

2 cup oats

¼ cup sunflower seeds

¼ cup pumpkin seeds

¼ cup goji berries

How (your directions):

Line a medium baking dish (7x11) with parchment paper and set aside. 

Add dates to a bowl and cover with water.  Microwave on high for 60 seconds.  Dates should be gooey and sticky.  Remove the pits and add dates to a food processor.

Blend dates on high until a sticky paste forms.  Add peanut butter, maple syrup, salt, and cinnamon.  Blend on high until a dough ball forms. 

In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries.  Stir to evenly distribute ingredients.

Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients.  Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.

Press dough firmly into the parchment-lined backing dish.  Refrigerate for 15 minutes. 

Remove from pan by lifting the parchment paper out of the baking dish.

Slice into 10 bars.  Enjoy immediately, or store in an airtight container for 5-7 days.

Why (the science):  The oats, nuts, seeds, and dates make these bars the ultimate energy boosting snack or breakfast on the go!  Keeping your blood sugar stable throughout the day is the key to improved mood, focus, and productivity. 

Apple & Pear Breakfast Crisp | Vegan, GF |

This Apple and Pear Breakfast Crisp is delightful- warm cinnamon with soft apples and pears, topped with the most scrumptious crumbly topping.  It is incredibly nourishing, between the fiber-rich fruit, the protein-rich topping, and cinnamon to control blood sugar, you can eat this crisp for breakfast!  Serve with yogurt, and you’ve got the ultimate gut-health promoting meal.   Apple and Pear Breakfast Crisp is also a great meal prep recipe, as it holds for 2-3 days in fridge.

Serves: 4

Prep time: 10 minutes

Cooking time: 30 minutes

What (your ingredients):

For the Filling:

3 red apples

2 red pears

Juice of 1 lemon

1 teaspoon cinnamon

2 teaspoons corn starch

Pinch of salt

For the Crumble Topping:

1 cup almond flour

1 cup rolled oats

½ teaspoon vanilla

½ teaspoon cinnamon

3 tablespoons coconut oil, solid

3 tablespoons agave

Pinch of salt

How (your directions):

Preheat oven to 350°F. 

To make the filling, dice red apples and red pears and place into a medium-size bowl.  Add remaining filling ingredients and stir to combine.  Pour filling into an 11x7 baking dish and set aside.

Make the crumble topping by adding all topping ingredients into a bowl.  Using your hands, pinch the mixture between your fingers until coconut oil is evenly distributed.  The crumble topping will look like wet sand.

Evenly distribute topping over the apple and pear mixture.

Bake for 30 minutes.  At the 20-minute mark, check the crisp- you may need to cover the crisp with foil to prevent the crumble topping from burning.

Enjoy immediately or throughout the week!

Why (the science):  Almond flour is a protein-rich flour alternative!  Protein is important for strong immune systems and healthy cell growth.

Blueberry Muesli Bowl

Soaked oats are made more fun and delicious by making a blueberry almond milk with fresh summer blueberries!  A colorful bowl of oats, coconut, and fresh and dried fruit, this Blueberry Muesli Bowl will keep you energized for hours.  Using quick cooking oats allows the muesli bowl to be ready within 30 minutes, without needing an overnight soak to “cook” the oats.

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

½ cup almond milk

½ cup fresh blueberries

½ cup quick cooking oats

1 teaspoon chia seeds

Toppings: Blueberries, dried mulberries, unsweetened desiccated coconut, goji berries

How (your directions):

To create the blueberry almond milk, add almond milk and blueberries to a high-speed blender, and blend for 30 seconds.

To a cereal bowl, add quick cooking oats and chia seeds.  Pour blueberry almond milk over oats and chia seeds.  Stir to combine, then allow to sit for at least 30 minutes.  Tip: You can refrigerate this blueberry muesli if you like your oats cold or if preparing overnight.

Top with blueberries, dried mulberries, unsweetened desiccated coconut, goji berries, or YOUR favorite toppings.  Sliced strawberries, slivered almonds, and mint would be delicious!

Why (the science):  Blueberries contain polyphenols, compounds which are known to boost brain health and prevent cognitive decline!

Blackberry Parfait with Honey Almond Granola

This Honey Almond Granola is slightly sweet and totally crunchy, especially with the slivered almonds!  It makes the perfect breakfast or addition to an afternoon snack.  Wholesome and delicious, Blackberry Parfait with Honey Almond Granola tastes like a treat.

Serves: 6 (Honey Almond Granola)

Prep time: 5 minutes

Cooking time: 12 minutes

What (your ingredients):

1 egg white

3 tablespoons honey

1 tablespoon coconut sugar

2 cups rolled oats

1 cup slivered almonds

1 cup dried dark sweet cherries

To serve: Yogurt, Blackberries

How (your directions):

Preheat oven to 350°F.

In a large bowl, whisk together egg white, honey, and coconut sugar.

Add rolled oats and slivered almonds and stir to combine.  Make sure that the honey mixture coats all of the oats and almonds.

Pour mix onto lined baking sheet.  Bake for 12-14 minutes, stirring halfway through the baking time.

Remove granola from oven and stir in dried cherries.

Allow to cool so that granola becomes crunchy.

To serve, dollop 2 spoonsful of your favorite yogurt into a glass with 3 spoonsful of Honey Almond Granola. Repeat process, then top with 6-8 blackberries.

Honey Almond Granola can be stored in an airtight container for 1 week on the countertop.

Why (the science):  Almonds are a prebiotic, which means they feed the healthy bacteria in our gut!

Pink Pancakes! NBC News! | Vegan and Gluten-Free |

These Pink Pancakes are perfect for Valentine’s Day brunch or Christmas morning!  I mean, look at that color 😊  And they couldn’t be easier to make, since they’re made in a blender.  Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant.  Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini.  You could even pack the savory ones for lunch and eat them at room temperature…yum!

Serves: 2 (2 plate-size pancakes or 9 silver-dollars)

Prep time: 5 minutes

Cooking time: 5 minutes

What (your ingredients):

1 cup rolled oats

1 cup plant milk

1 cup roughly cubed beet (raw, not cooked)

½ teaspoon baking powder

Pinch of salt

Coconut oil for cooking

Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper

Sweet toppings: butter, maple syrup, a dusting of cocoa powder

How (your directions):

In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt.   Blend until smooth.

In a large skillet, heat coconut oil over medium heat.  Pour pancake mix into whatever size you prefer.

 

Once the sides are cooked and the tops are bubbling, flip the pancakes.

Allow to cook on the second side for 3 more minutes.

Serve immediately with your favorite sweet or savory toppings!

Why (the science):  Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.

Acai Bowl with Vanilla Bean Granola |+Video|

Acai bowls can be expensive, unless you make them at home!  This recipe is inspired by one of my favorites in Charlottesville, VA but costs significantly less.  The vanilla bean granola is special- slightly chewy, but rich in flavor from the vanilla bean and cashews.  This recipe makes a lot of granola, which stores beautifully in an airtight container for a week.  What are your favorite acai bowl toppings?

Serves: 1 acai bowl, 10 servings granola

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

Vanilla Bean Granola:

3 cups rolled oats

3 tablespoons water

1 tablespoon coconut oil

1 tablespoon avocado oil or olive oil

1 teaspoon cinnamon

1/3 cup maple syrup

1/3 cup sunflower seeds

1/3 cup cashews

pinch of pink Himalaya sea salt

½ vanilla bean

Acai Bowl:

Handful of spinach

1 frozen banana

2 handfuls frozen mango

½ cup plant-based milk

2 tablespoons hemp protein powder

1 scoop greens powder with probiotics

How (your directions):

Preheat oven to 350°F. 

For the vanilla bean granola, add all ingredients to a large bowl and stir until evenly distributed.

Pour mixture onto lined baking sheet and bake for 15 minutes.

Remove granola from oven and allow to cool.

For the acai bowl, place all ingredients in a highspeed blender and blend until smooth.

Pour into bowl and top with favorite toppings (frozen blueberries, coconut flakes, chia seeds) and the vanilla bean granola!

Why (the science):  Acai is a trending “superfood,” but for good reason.  Rich in antioxidants to reduce inflammation, acai also contains heart-healthy fats.

Red Velvet Overnight Oats | + Video |

You can indulge in dessert for breakfast with these overnight oats, which just happen to be vegan, gluten-free, dairy-free, added sugar-free! The secret to that beautiful vibrant color is not food coloring, but rather a simple red beet.  Red Velvet Overnight Oats are meant to be the easiest grab-an-go breakfast for busy people, but they could easily be enjoyed between 2 people at the end of a long day for dessert 😉

Serves: 1

Prep time: 10 minutes

Cooking time: 4 hours or overnight

What (your ingredients):

1 medium beet, raw

1 cup unsweetened almond milk

1 heaping tablespoon cacao powder (or unsweetened cocoa powder)

1 heaping tablespoon unsweetened shredded coconut

2 dates, pits removed

1 teaspoon vanilla extract

½ cup oats

1 tablespoon chia seeds

How (your directions):

Wash and peel the raw beet, then roughly cut into cubes.

To a high-speed blender, add the beet, almond milk, cacao powder, coconut, dates, and vanilla.

Blend on high for 30-60 seconds until smooth.

In a glass container, combine oats and chia seeds.  Pour the red velvet beet mixture over the oats and chia seeds and stir until well combined.

Refrigerate overnight, or for at least 4 hours to allow the oats to soften and the mixture to firm up into a pudding-like consistency.

Top with walnut pieces, more shredded coconut, or even cacao nibs for added crunch,

Enjoy your dessert for breakfast!

Why (the science):  Beets are high in nitric oxide, which helps optimize performance for athletes!  This recipe gets you one step closer to improving your exercise game with the assist from beets 😊

 

Chocolate Banana Bread Granola (Oil-Free, Sugar-Free, Gluten-Free, Vegan)

Decadent and indulgent- the two words that come to mind when eating this delightful chocolate banana bread granola.  Crunchy banana granola clusters, chewy raisins, and sweet mulberries are balanced with the bitter sweetness of cacao nibs.  Served with warm oat milk, the flavors combine to taste like a guilty chocolate chip banana bread 😊

Serves: 10

Prep time: 5 minutes

Cooking time: 30 minutes

What (your ingredients):

2 very ripe bananas

2 teaspoons cinnamon

¼ teaspoon ground ginger

1/8 teaspoon ground cloves

1/8 teaspoon freshly grated nutmeg

1 teaspoon vanilla extract

½ teaspoon salt

2 cups rolled oats

2 cups quinoa flakes (If you cannot find quinoa flakes at your health foods store, sub with 2 cups of rolled oats)

¼ cup pumpkin seeds

¼ cup cacao nibs

¼ cup mulberries

1/3 cup raisins

How (your directions):

Preheat oven to 400 °F.  Line a baking sheet with a silicone mat or parchment paper.  Hint: the silicone mat or parchment paper is crucial for preventing the granola from sticking to the baking sheet, as this recipe is oil-free.

In a blender, add bananas, spices (cinnamon, nutmeg, ginger, cloves), vanilla extract, and salt.  Blend until smooth.

In a large bowl, combine oats and quinoa flakes.  Pour banana spice mixture over oats and quinoa flakes and stir until well combined.

Pour mixture onto baking sheet and press firmly into an even layer.  This will allow the granola to form those desirable clusters!

Bake for 10 minutes, then stir and flip granola gently, allowing clusters to remain intact.

Bake for an additional 10 minutes, and stir.  Repeat once more until the granola has baked a total of 30 minutes and is golden brown.

While the granola is warm, stir in remain ingredients (pumpkin seeds, cacao nibs, mulberries, and raisins).

Allow to cool before storing in an airtight container for up to 10 days.

Enjoy with warmed oat milk for a cozy and energizing breakfast!

Why (the science):  Cacao nibs are rich in magnesium, which can help improve mood, focus, and energy- the perfect reason to enjoy this sugarless chocolate chip as part of your morning breakfast ritual!

Lemon Amaretto Cookies

If you love the Italian amaretto cookies, you’ll adore my new spin on the classic.  Amaretto is brightened with lemon zest and juice, and given a depth of sweetness from dried apricots and dates.  Made with oats, these cookies make a great breakfast, too!  Cookies for breakfast?  I won’t tell ;)

Why (the science):  Cookies that are incredibly sweet without any additional sugar?  Fiber from oats?  On the go energy?  That’s an incredible cookie!