Tropical Granola

I make a batch of granola just about weekly because it's W's favorite breakfast food. Sometimes when I'm in a rush, I just make a plain cinnamon granola, nothing fancy. Last week, though, I had some extra time, so I made a fun flavor: tropical! 

Having this to eat brings a little sunshine back into this chilly weather. :-)

I used a mashed banana to add flavor & sweetness, plus coconut oil for crunch. Then at the end of baking, I threw in raw sunflower seeds. I don't like to bake the seeds with the batch from the beginning because they often burn first, meaning either I have to take the granola out before it's done or the granola ends up with lots of burnt parts. Once it cooled, I added flaked coconut & dried pineapple pieces for lots of chew & flavor. Yum!   

Breakfast is served!

Tropical Granola
Yields about 5 cups

4 c rolled oats
3 T agave nectar
3 T coconut oil, softened
1 banana, peeled & mashed
1/4 c raw sunflower seeds
1/2 c flaked coconut
3-4 rings of dried pineapple, chopped (or about 1/4 c chopped dried pineapple)

Preheat oven to 350. Spread oats over baking sheet. In a small bowl, mix together agave, coconut oil, and banana. Pour over oats and stir to coat oats evenly. Spread oats into an even layer. Bake for 15 minutes. Stir, then bake another 10 minutes. Add sunflower seeds and stir again. Bake for 10 minutes. Remove from oven and add coconut. Allow to cool, then stir in dried pineapple. Store in an airtight container.

Berry Boost Smoothie

Don't you just love a good smoothie? Thick & creamy with the bright flavor of berries? Yum!

Sometimes I get carried away with smoothies & add all kinds of stuff, but these are pretty plain & simple. The berries & banana add plenty of sweetness, so there's no need for added sugar. The chia seeds add healthy omega-3 fats, plus protein. They also make it super thick. I think it's much better with them added, but if you don't have any on hand, you can substitute ground flax seeds, or omit.

I love the super subtle coconut flavor the coconut milk adds, but any milk will work. Usually I would use almond milk, but I made a batch of coconut milk this weekend (recipe here, it's super simple!) & wanted to try it out.

Adding a handful of greens is just a nutritional bonus. You can't taste them, but you get all of the nutrient goodness. Too easy! 

As far as smoothies go, these are on the lighter side - no protein powders or nut butters - so they could be a light breakfast or a nice afternoon snack. Either way, they're delicious!

Enjoy!

Berry Boost Smoothie

Serves 2

1 bag of frozen mixed berries (12 oz.)

1 frozen banana

2 T chia seeds

2-3 c refrigerated coconut milk (or other non-dairy milk)

1 handful of kale (or spinach)

Combine all ingredients, starting with 2 cups of milk, in a high speed blender and blend. Add more milk if needed, blending until smooth.

If you don't own a high speed blender, see my tips on blending the greens first here.



Zucchini Baked Oatmeal with Fruit

It's zucchini season at last! I look forward to this time of year. I love zucchini pretty much any way it's prepared. This breakfast is a great way to add some vegetables to your breakfast. It's a healthy alternative to zucchini bread & uses a whole zucchini, so if you're not in to eating zucchini in savory recipes, this is a perfect way to use up your surplus.

Since I like to top my oatmeal with fruit & peanut butter, I kept this recipe simple. It doesn't have any sugar, so it's the perfect template for loads of fruit. I topped mine with half a banana, half a peach, a handful of blueberries, & a spoonful of peanut butter. W had the same fruits, but had Justin's Chocolate Hazelnut Butter instead of pb. (I bought him this for his birthday because the boy is obsessed with Nutella, which is pretty unhealthy, whereas the Justin's brand is mostly hazelnuts instead of sugar. He likes it just as much!)

I don't have the patience to stir a pot of oats, so I love making baked oatmeal instead. This isn't like the baked oatmeal you get at a restaurant, it's more like a hybrid of stove-top & baked. It's firmer than stove-top oats, but has a similar flavor profile. Typical baked oatmeal is often full of sugar, making it a less healthy option. This is flavored mostly by the cinnamon instead of sugar.

If you're baking zucchini bread or roasting some veggies, mix this up & throw it in the oven, too. You'll have breakfast ready for the whole week & you barely lifted a finger.

Seasonal, simple & delicious! Enjoy!

Zucchini Baked Oatmeal with Fruit

Vegan & Gluten Free (if using GF oats)

Serves 6

2 c shredded zucchini (from 1 large zucchini)

2 c rolled oats (gluten free if necessary)

2 tsp. cinnamon

2 T ground flax seed

pinch of salt

2 c unsweetened vanilla almond milk (or milk of choice)

2 c water

Fruit of choice, such as bananas, blueberries, peaches, strawberries, etc. (optional)

Nut butter of choice (optional)

Preheat oven to 350. Lightly spray an 8"x8" baking pan with cooking spray.

In a large bowl, mix together zucchini, oats, cinnamon, flax seed, & salt. Add milk & water, stirring to combine. Pour mixture into prepared baking pan. Bake for 40-50 minutes, until all of the liquid has absorbed & the oatmeal is firm. Allow to cook for 15 minutes before slicing. Top with fruit & nut butter. Store leftovers in the refrigerator.

Note:

This can be made ahead of time & reheated in the oven, or portioned out & reheated in the toaster oven or microwave. I like to make it over the weekend, then divide it into 6 servings & reheat each day throughout the week for a quick breakfast.

Mint Chocolate Green Smoothie + Green Ice Cubes

I have a little secret to share! I'm sure you have all heard about the green smoothie craze that's everywhere. Maybe you've thought they're gross, or maybe you've wanted to try them, but are overwhelmed by all the fresh greens you'd need to keep on hand.

If you think they're gross, I promise you they're not! Start small, with just a handful of spinach, and I guarantee that you won't even notice it's in there. Even if you never add any more than that, at least you're still getting in some greens & all the nutrients that they hold!

If you're in the second group & overwhelmed by the vast quantity of greens you'd need to keep on hand, this tip is for you!

Whether you're a gardener or shop at farmer's markets, there's no question that greens are fresher, tastier, & cheaper when they are in season. I grow kale, Swiss chard, spinach & mixed lettuces each year. They're easy to maintain & they produce quite a lot! Toward the end of the season, I always have an abundance of kale & Swiss chard that I hate to see go to waste when the first frost comes. I take an hour one day in the fall to pick as much as possible, clean it, and make green ice cubes for our winter smoothies. It's easy & I'm always so grateful to have them when greens aren't so abundant.

Taking the time out to make the green ice cubes encourages me to make more green smoothies in the winter. I never have to worry about whether I bought fresh greens or how expensive they might be. I just reach in the freezer, pull out a handful of green cubes, & my smoothie is suddenly full of extra nutrients! I love knowing that these greens were freshly picked & frozen right away, straight from my garden.

 I know that now isn't the best time to be making green ice cubes, but I hope that you'll remember this & try it in the fall. If you start now, you could even try growing some kale yourself! Plant the seeds, water them occasionally, & watch them grow. You can dine well this summer/fall + have green ice cubes during the winter. In the meantime, if you want to try this smoothie, just use a couple handfuls of whatever greens you have on hand.

I thought this smoothie tasted like mint chocolate chip ice cream, so I just had to share. I think that if the Bup wasn't eagerly awaiting his half, I might have drank the whole thing! :-)

 
Mint Chocolate Green Smoothie
Serves 2

2 frozen bananas
6 green ice cubes (or 3-4 handfuls of spinach/other greens)
1 tsp. chia seeds
1/4 tsp. mint extract
1 scoop chocolate protein powder (I used vegan, non-GMO Pure Matters Chocolate Pea Protein)
2-3 c unsweetened almond milk

Combine all ingredients in a high speed blender & process until smooth. Pour into 2 glasses and serve immediately. Smoothie can also be stored in an airtight container in the refrigerator for 2 days. Shake/stir before serving.

Green Ice Cubes

3 bunches of kale, washed
3 bunches of Swiss chard or collard greens, washed
water

Remove the tough bottom part of the stems (about 1/3 up the stalk - the rest should blend just fine). Working in batches, tear leaves into pieces and blend in a high speed blender* with just enough water to allow the greens to move around. Once the first batch is blended, pour 2/3 of the greens into ice cube trays. Add more torn leaves into the 1/3 remaining mixture and blend again. By leaving some of the mixture in the blender, it allows the greens to blend more easily so that you don't need to add as much water. Continue this process until all greens are blended. Place filled ice cube trays in freezer. Once frozen (to be safe, allow at least 10 hours), remove cubes and store in zip lock freezer bags in the freezer. Remove cubes as needed, making sure to reseal the bag. Frozen green cubes should last about 6 months.

*If you don't have a high speed blender, I think you could use a food processor or a regular blender. You may need to completely remove the stems & add more water to get the greens properly blended.

Cinnamon Spiced Pumpkin Quinoa

Lately, any time I cook a grain, I make extra. It's perfect for lunches, future dinner bases, & breakfasts. So when I had 1 cup of uncooked quinoa & my recipe called for 1/4 cup, I cooked it all, & stored the extras in the fridge.

Then the following morning, I mixed in some pumpkin, almond milk & spices to make a hearty, protein rich, fall flavored breafkast.

I love to have a a big, filling breakfast. When it's bulky, it makes me feel full longer. It's probably mostly mental, but it works! Quinoa really fluffs up & fills my stomach, so it's perfect for a hearty breakfast. Plus the warmth from the spices & the hot quinoa is great for these chilly mornings.

Enjoy!

Cinnamon Spiced Pumpkin Quinoa

Serves 1

1 c cooked quinoa

1/4 c pumpkin puree

1/4 c unsweetened vanilla almond milk

1/4-1/2 tsp. ground cinnamon (to taste)

1/8 tsp. ground cloves

1/8 tsp. ground nutmeg

Combine all ingredients in a microwave safe bowl. Heat for 50 seconds, stir, & heat for another 40 seconds. Top with fruit, nuts, and/or nut butter & enjoy!

Topping ideas:

banana & peanut butter

apple chunks & pecans

raisins & walnuts

dried cranberries & almonds

coconut & almond butter

3J's Coffee

Our favorite way to spend Saturday mornings is with a bike ride to the farmer's market, then to 3J's Coffee for breakfast, & then out on a 10-14 mile bike ride. It's a great way to start the weekend!

We really enjoy going to 3J's. I can't believe I haven't blogged about it before. Their food is delicious & we always find something new to try. For awhile, they had an Almond Coconut flavored coffee that was fantastic. Then they switched to Whoopie Pie flavored, which we bought a bag of to enjoy at home. It smells like you're brewing a whoopie pie!

The Bup's favorites include the Vegetable Breakfast Pizza above & the Very Veggie Omelet. He's less adventurous with flavored coffee than I am, so he gets the house blend coffee. It's strong & fragrant - just what he loves.

I've tried something new every time we've gone. This trip, I had the Haitian French Toast, which was a French baguette dipped in orange & cinnamon, topped with orange marmalade. The orange flavor really stood out. It was pretty sweet (I didn't need to add any syrup!), but delicious! This time, I tried the Pumpkin Chai Tea instead of my usual ice coffee. It was perfectly spiced for this fall weather we're having.

Past breakfasts I've had include the Baked Oatmeal, Buttermilk Pancakes with the Fresh Fruit Bowl (you get tons of fruit!), & the Fruit Parfait. I also had one of their French toast specials that included Macadamia Nut topping. Yum!

Part of what we love is that the owners always recognize us & come over to say hi. They even know that we ride our bikes there! Little touches like that keep us coming back even more than we might otherwise.

We went for dinner one Friday night, also, & enjoyed some of the live music. It was a relaxed atmosphere & we had fun. I do like their breakfasts better than the dinner, but breakfast is my favorite meal, so I'm biased! If you have a chance, I highly recommend trying 3J's.

Cinnamon Apple Sharlotka with Peanut Butter Drizzle

It's finally apple season! Fall is my favorite time of year. I love the apples, crisp fresh morning air, pumpkin everything, the sound of leaves crunching, & the beauty of all the colorful leaves. So to celebrate, I decided to make an apple dessert! It seemed like a good way to ease into fall flavors.

We had this for breakfast - it's definitely healthy enough! Although it does have more sugar than I normally have at breakfast, it also has fruit, whole wheat flour, eggs, & cinnamon. Plus peanut butter! And if you're like me, you'll add another spoonful of pb on top before enjoying.

Here are just a few of the health benefits from this cake:

• Apples: fiber, vitamin C, phyto-nutrients
• Whole Wheat Flour: fiber, manganese, tryptophan, selenium
• Organic Eggs: choline, selenium, folate, B vitamins, lutein, protein
• Cinnamon: calcium, iron, aids in digestion
• Sucanat: potassium, Vitamins A & C (Sucanat is a raw sugar, often used for the same flavors as brown sugar. Unlike refined sugars, it retains some nutrients, making it a healthier option.)
• Peanut butter: healthy fats, protein, staying power!

To celebrate our anniversary, I used my heart shaped springform pan. I got it awhile ago, but don't use it often because it's awkward to cut even slices from a heart. It's fun to have for celebrations, though! Just don't be jealous when I "accidentally" cut my slice bigger than yours. :-)



Cinnamon Apple Sharlotka with Peanut Butter Drizzle
Serves 8
Adapted from Smitten Kitchen

6 large apples (I used Granny Smith)
3 large organic eggs
3/4 c sucanat
1 tsp vanilla extract
1 c white whole wheat flour
1 tsp. ground cinnamon
2-4 T natural peanut butter, to drizzle on top

Preheat oven to 350 degrees. Line the bottom of a 9-inch springform pan with parchment paper. Spray the paper & sides of the pan with cooking spray. Place springform pan on a large, rimmed baking sheet to catch any leaks that may occur while baking. (I would have had a mess to clean up in my oven!)

Peel, halve and core your apples. Chop them into small chunks (about 1"x1/2" each). Place apple chunks into the pan.

In a large bowl, whisk together the eggs & sucanat until thick. Beat in vanilla. Stir in the flour, mixing until just combined.

Pour batter over the apple chunks in pan. Spread the batter to make sure it evenly covers all of the apples. Make sure to help the batter fill in the spaces between the apples.

Bake for 1 hour, or until a tester comes out clean. Remove from oven & cool in pan on a wire rack for 10 minutes.  Remove the sides of the springform pan, then flip cake onto another rack, peel off the parchment paper, & carefully flip it back onto a serving platter. Drizzle with peanut butter. Serve warm.

Easy Baked Oatmeal

This one's for all of the oatmeal haters out there. 

It's simple to make & has the same ingredients as regular oatmeal cooked on the stovetop, but isn't runny, goopy, or anything else that usually causes people to dislike oatmeal. The consistancy is more like an oat muffin, though a little chewier & less light.

I've come to this recipe by reading a lot of baked oatmeal recipes & by listening to the Bup's responses every time we eat oatmeal. He can't stand the runny kind. I do make stovetop oats, but they always take him a long time to eat. This is more like a bar, so it's quick & portable.

Plus, it requires much less hands on time. If I have the oven on to bake/roast something for dinner, I'll mix this together & through it in. No stirring over the stove & making sure it doesn't boil required. I recommend baking it at 350, but if your oven is anywhere from 300-450, you should be fine. Just adjust the baking time as needed. I've baked it at many temperatures, even changing while it bakes, & have had no problems. It's very forgiving.

Another great thing about this, is you can cut it into 6 & store it in the fridge. Then each morning you just pull out a slice, heat it & breakfast is ready.

If you'd like your oatmeal a little crispy, you can heat it in the toaster oven. I go back and forth between the microwave & the toaster oven, depending on what I'm in the mood for.

Easy Baked Oatmeal

Serves 6

2 c old-fashioned oats

1 c steel-cut oats

3 T chia seeds

1 T cinnamon

4 c almond milk

Optional Mix-Ins:

1 c pumpkin puree

1/2 c shredded zucchini

1 apple, chopped (this is what I did in the pictures)

1/2 c dried cranberries, raisins, or coconut

1/3 c chopped nuts, any kind

1/4 c maple syrup (if you like your oatmeal sweet, definitely add this)

Preheat oven to 350. Spray a 9x13 pan with cooking spray. In a mixing bowl, combine both types of oats, chia seeds, & cinnamon. Add milk & stir until no dry spots exist. Pour (carefully!) into the prepared pan. Bake for 30-35 minutes. If you add maple syrup or pumpkin puree, it may need to bake longer. You can tell it's done when the top is lightly browned & doesn't jiggle when you move the pan. Allow to cool, then cover & refrigerate. Heat before eating & top with fruit, nut butter, more almond milk, etc.

Millet & Oat Granola

We've been in the mood for granola lately. With all the fresh strawberries we have, it's the perfect combination!

Due to all of the horrors of the dairy industry, I buy organic yogurt. We've tried & enjoyed a variety of yogurts from Stonyfield, but our new favorite is a raw milk yogurt from our local real food emporium.

Now I have to take a moment & do a little plug for this emporium. I'll be the first to admit that some of their products are pricey. It's a small, local store, & it's a matter of business fact that they are going to have to charge more than the super stores.

But where else are you going to get to the register with your $15, only to have your bill total $15.75, & have the owner tell you to just bring the 75 cents next week? We were prepared to put one of the items we wanted back on the shelves, but he said no need, you can owe us. SO NICE!

We also love the Bee's Juice Bar that's in the emporium. The fresh juices are fantastic. I can't wait to try the vegan ice cream on one of our visits. It sounds so good!

So this granola...it's crunchy, it's low in fat, & it's delicious. Granola is very flexible, so if you don't have puffed millet, you could use puffed rice or more oats. Sub another nut for the walnuts. Use almond butter instead of peanut butter. It'll still be delicious, I promise.

Millet & Oat Granola

Adapted from Chocolate & Toast

4 c rolled oats

2 c puffed millet cereal (like this from Arrowhead Mills)

1 c flaked coconut
1 c raw walnuts, chopped
1/2 c ground flax seed
1 c applesauce
2 T maple syrup
2 T honey
3 T natural peanut butter
1 tsp. vanilla
1 T cinnamon
1/2 tsp salt

Mix the first 5 ingredients together in a large bowl.  Combine the remaining ingredients and pour over dry ingredients. Mix well.  Using either 1 very large baking pan or 2 smaller ones, spread mixture in an even layer.  Bake at 325 for approximately 1 hour. Every 15 to 20 minutes, remove granola from the oven and give it a stir. Granola will continue to crisp once you finish baking it, so keep that in mind when gauging how done it is.

Once granola reaches your desired level of crunch, allow it to cool completely. Store in an airtight container.



Whole Wheat Sourdough Pancakes

Yay for breakfast! Double yay for pancake breafasts!!

I don't know about you, but I love fluffy pancakes. I want them to be thick, fluffy, & filling. Plus, I want them to be a blank slate for any topping I'm in the mood for. I ended up topping these with pure maple syrup, cashew butter, & leftover rhubarb puree. Triple yum!

Ever since my friend Jen posted her quest for perfect sourdough pancakes, I kept thinking about them. And thinking about them. And possibly drooling while thinking about them. So finally I had to make them.

Of course, I can't leave well enough alone. My ideal pancake breakfast would keep me full for several hours. Whole grains are a great way to fuel the body for longer periods of time because they have more fiber & take longer to digest. So I did some research & altered the recipe to include whole grains.

The Bup is very happy about these pancakes because I've been experimenting with a variety of flavors for awhile. Every time, we'd both take one bite & realize we'd rather have a plain pancake. But then the next week, I'd try something new again. There are so many recipes out there that look delicious! This one is here to stay, however, & we've eaten these for 3 Saturdays in a row. I'm sticking with them for as long as I have my sourdough starter. Actually, I think it's an incentive to keep it alive!

If you have a starter going, prep these tonight for your breakfast tomorrow morning!

Whole Wheat Sourdough Pancakes
Makes 8 3-4" round pancakes

1/2 c sourdough starter
3/4 c whole wheat flour
3/4 c water
2 T honey
1/2 tsp. salt
1 tsp. baking soda
1 egg, beaten
1 T butter
1 c white whole wheat flour

Combine starter, whole wheat flour, and water. Cover lightly and let stand overnight, or at least 4 hours. Add honey, salt, baking soda, egg, and butter. Stir just until combined. Do not over stir. Allow to rest for 5 minutes. Heat skillet to 375*F. Gently stir white whole wheat flour into batter. Pour onto hot skillet, about 1/4-1/3 cup batter per pancake. Allow to cook until edges and middle are covered in tiny bubbles. Flip and cook for another 45 seconds or until cooked through the middle. Serve hot.

Note: Any sourdough starter should work here. I got the recipe for mine from the book How to Bake the Perfect Life & it includes rye flour. I've been feeding it for about 2 months now with whole wheat flour, so I think the rye is eaten up by now! If this one ever dies, I think I'd try making Mama Pea's. The pineapple juice in it intrigues me.

Chewy Cherry Granola

 Last week I ordered chia seeds from Chiaseedsdirect.com. A few days later, 4 pounds of chia arrived on my door step. I don't think I fully comprehended how many chia seeds I was ordering until I opened that box.

For those of you who only think of chia seeds as what you plant on a chia pet, guess what! You can eat them! Chia seeds are extremely healthy - check out these stats! They have healthy omega-3 fatty acids, complete protein, & lots of B vitamins. They don't have a strong flavor, which makes them versatile in cooking & baking.

One thing to note - when chia seeds come in contact with liquid, they form a gel. This makes them perfect for chia eggs, but also means that in most baked goods they will absorb moisture & thicken the batter.

So now, lucky for all of you, I'm on a kick to find ways to use all 4 pounds. 

I'm not really into chia pudding, although I've only tried pumpkin & I think chocolate would probably rock.

I love adding chia seeds to my oatmeal, but at 1 Tablespoon a day, 4 pounds worth will be rancid before I make it through 1 pound.

Of course, I could freeze some, but that would defeat goal #2 for 2012. I think I still will freeze 2 pounds, but for the rest, it's time to start being creative!

All that, just for some simple granola.

This recipe is filled with nutrients including plenty of omega-3's, fiber, & antioxidants. It's low in fat unlike many granolas (and the fat it does have is healthy fat!). It's also low in sugar. Most of the sweetness comes from the cherry puree, the rest from a spot of honey, both of which are natural sugars & have plenty of nutrients.

If you don't like nuts or are allergic, feel free to eliminate them. We have lots of walnuts, so that's what I used, but I think almonds or hazelnuts would be delicious, too. It would be great without nuts, too.

And for those of you who didn't just purchase 4 pounds of chia seeds, feel free to add some extra oats, flax or wheat germ to compensate. It'll still be good, I promise.

Chewy Cherry Granola
Adapted from How Sweet It Is
Yield: 6-7 cups

4 c old-fashioned oats
1/4 c ground flaxseed
1/4 c wheat germ
1/2 c chia seeds
1/2 c chopped walnuts (or other nuts)
1/4 tsp salt
1 tsp cinnamon
3 T honey
2 T coconut oil, melted (or substitute canola oil)
1 T vanilla extract
2 c cherry puree (about 1 lb of cherries, fresh or frozen)
1/2 c dried cherries
1/2 c coconut flakes (optional)

Preheat oven to 325 degrees. Combine oats, wheat germ, flax, salt, cinnamon & walnuts in a large mixing bowl. Using a food processor, blend pitted cherries until pureed. Stir in coconut oil & vanilla. Add the honey to the oat mixture. Once combined, stir in cherry puree mixture.  Make sure everything is evenly coated. Spread in an even layer on a large baking sheet (or use 2 baking sheets, depending on size). Bake for 30-35 minutes, stirring every 7-8 minutes. Granola should be slightly golden when it is done. As granola cools, it will become slightly crunchy. If you prefer your granola to be very crunchy, bake it for about 10 minutes longer.  Fold in dried cherries and coconut flakes. Store in a sealed container for 1-2 weeks.

Weekend Waterfalls

We went to the cabin for the weekend. It's becoming a recurring theme.

We stopped on the way up to hike the High Rock Trail at World's End State Park. The trail went straight up the mountain to the High Rock Vista & then straight back down again to this creek.

Because of the raging waters with all of the heavy rains & flooding, this wasn't a simple creek crossing. It was a raging mega-creek. We hiked upstream a little to find a narrower place to cross.

Then, despite all of our efforts to stay dry, it started to pour. We had originally planned to take a second loop that started where this loop ended, but decided to head to the cabin & get some lunch instead.

For Mommom's birthday, I offered to bake a cake. Unfortunately, she and Poppop had to cancel their trip up at the last minute, so she didn't get any. I'll have to make it again! I doubled the recipe for this Chocolate & Coconut Milk Cake since I like to have a layer cake for birthdays, but it would have been plenty of cake with just the single layer. No one was complaining about extra cake, though!

Mom & Dad gave me an early birthday present - a pillow top mattress cover! Our bed up at the cabin is pretty hard & the original mattress cover kept coming off. It was so nice so sleep on this instead!

We went for a few longer hikes on Saturday & Sunday to see more waterfalls & views.

I love being out in nature and seeing all the signs of life.

Butterflies

Leaves changing color

Deer running across the path

Blue skies with drifting clouds

Trees blowing in the wind

Birds flitting around

Chipmunks scurrying through the underbrush

There's something so calming and peaceful about it all.

The Bup has been whittling away at his hiking stick to make the perfect handle. A few more trips up and I think he'll have it done.

Here's the family in their hiking gear. Mom refuses to wear pants if it's over 40*F, but she'll wear gloves! We all had on orange for safety in case any hunters were out.

For breakfast - Pumpkin Spice Pull-Apart Bread. This was a kitchen flop from a few weeks ago, but this time it was a kitchen win! Yum!

The power of water! I think these waterfalls in the middle of the woods are far more beautiful than Niagra Falls.

Water is the driver of Nature.        - Leonardo da Vinci

Eating Whole Foods: Breakfast

Two of my friends recently asked me about helping them eat a healthier diet. I love that kind of stuff, so I decided to do a segment on the blog about it.

One of the first questions was about breakfast, and since that's the first meal of the day, that's where we'll start. 

Tip #1: Don't skip breakfast. Ever. 

When you wake up, you most likely haven't eaten for at least 8 hours. That's fine when all you're doing is sleeping, but your body needs fuel to carry you through to lunch.

Tip #2: Eat a piece of fruit.

If you really can't handle eating in the morning, at least eat a piece of fruit. No, it's not really a big enough breakfast to tide you over until lunch, but at least you are eating something healthy to start the day. I like to add fruit to whatever I'm eating, like a banana on pb toast or peaches on oatmeal.

Another option is to make a smoothie. They're a great way to get in your daily servings of fruit and veggies. It's easy to make your smoothie the night before and keep it in the fridge to grab on the way out the door in the morning,

Kale Green Smoothies

Tip #3: Learn to like oatmeal. 

For me to talk about breakfast, I have to do an ode to oatmeal. Just hear me out.

I didn't always like oatmeal. My mom ate it for breakfast pretty often and I thought she was crazy. Then one day I thought maybe this was something I should try, so I asked her to get me some packets of cinnamon oatmeal, please!

It was like eating running, clumpy, sugary goo. Back to cereal and english muffins, thanks.

Then one day I had baked oatmeal when we were out. This stuff is incredible, like a muffin and cereal all rolled into one food. I figured maybe I could like oatmeal then, so I kept trying. I made my own baked oatmeal a few times and ate leftovers for a few days, but oatmeal still wasn't part of my daily breakfasts.

When I started reading more blogs, I got some great ideas that looked like they'd make oatmeal better. Making it on the stove or in the crock-pot with old-fashioned or steelcut oats tastes so much better than the packets.

Best discovery ever: top it with peanut butter!

Crock-Pot Steel Cut Oats

Oatmeal for Breakfast (with Wheat Berries)

Tip #4 Aim for whole grains.

No matter what you're having for breakfast, be it pancakes, muffins, bagels, toast, etc., have the whole grain version. If you're buying it, look for the first ingredient on the list to say whole grain. If you're making it, use white whole wheat or regular whole wheat flour in place of all or at least part of the flour. Unrefined carbohydrates give you energy for a longer period of time.

Stacked Strawberry Pancakes

Tip #5: Add protein to the meal. 

As much as it pains me to dwell on protein, since Americans are always hung up on it and actually get much more than is needed, it really does help keep you full longer. If you're going to eat breakfast, it should be worth your while. No one wants to be hungry 2 hours later. My favorite way to incorporate protein is by topping my breakfast with nut butter, but there are a lot of ways to get some protein. 

I like my breakfast to be on the sweet side, but if you like savory, eggs are a great option. They make a filling, protein rich breakfast and they're very versatile. Add some veggies for extra nutrients! 

Yogurt can also be a good way to get in some protein, but watch the sugar content because some of the varieties are full of it!

Dried Cranberry Yogurt

*I am not a nutritionist, these tips are simply what I have picked up through much research and personal experience. Everyone's bodies are different, so listen to your own body's needs.**

Green Smoothies

All your life you've been dreaming of drinking something this green. Right?

I promised you a recipe for the leftover kale from Kale Chips!

When I first read about green smoothies, I was a little skepical. Lettuce? In my smoothie? Won't that taste weird? What about chunks? I don't want to have to chew my drink...

My first attempt, in the spring, was awful. We had a head of romaine lettuce in the fridge that I fed into the blender with some fruit. I offered to share with the Bup but he looked at me like I was crazy.

I forced it down (I can't stand wasting food!) but there was a lot of chewing and plenty of green pieces stuck in my teeth. Not quite what I was going for and definitely not a drink to bring along to work for a mid morning snack.

I figured I needed a crazy expensive VitaMix and therefore would never have a green smoothie. Then I read a tip on Ashley's blog about pre-mixing the greens before adding the other ingredients. I tried again, and now even the Bup can't stop drinking them!

We have a Ninja Master Prep, which works as both a food processor and blender. It comes with 3 different sized containers to blend in, which is perfect for multiple kitchen projects. It's also great when you just want to mix/chop something small because the little one only holds 2 cups. For a smoothie to serve both of us, I use the mid-sized container.

The key to a super smooth smoothie is to blend the greens + milk first. Blend them until it looks smooth and then blend a little longer, just to be sure. You really don't want chunks of kale in your smoothie.

It looks about like this when you're done. See how much less appears in the blender than when we started? I can see a blade!

Add the fruit, juice, and whatever else and blend again. Then it looks like this. That bright green just screams healthy and it tastes delicious!

It goes without saying that all the leafy greens are nutritious. This is a perfect way to get more of them in your diet without feeling like you have to eat salads for every meal. No one wants salad for breakfast but almost everyone would say yes to a smoothie!

Breakfast doesn't seem filling to me if I don't chew something, so I usually have this with peanut butter toast or later as a mid-morning snack. Because of that, I try to keep it between 200-300 calories. If I want it to be more filling & keep away hunger longer, I add nut butter or coconut, which are optional in my recipe below.

Stick in a straw and slurp away. No chunks involved. Only smooth deliciousness.

That is a word, right? ;-)

Kale Green Smoothies

Serves 2

3 c kale, torn

1 c unsweetened almond milk (any flavor)

2 bananas, frozen

1 1/2 c fruit (mango, apple, strawberries, etc.)

1/4-3/4 c liquid (any flavor juice or milk)

1 1/2 T nut butter or shredded coconut, optional

Tear kale leaves into pieces. Add to blender with milk. Process until mixture looks smooth, and then process for another 30 seconds. Add bananas, your choice of fruit, and 1/4 c juice or milk. Blend until smooth. If mixture is too thick, add more liquid. Pour and enjoy! Smoothie will keep overnight in the refrigerator but may have a thinner consistency than when fresh.

Some of my favorite flavor combinations are:

Strawbery Banana

Fruit: frozen strawberries

Liquid: Unsweetened Vanilla Almond Milk

Coconut Mango Pineapple

Fruit: frozen mango chunks

Liquid: pineapple juice

Add: shredded coconut

Vanilla Almond Pineapple

Fruit: pineapple chunks

Liquid: Unsweetened Vanilla Almond Milk

Add: almond butter

Question:  What flavor combinations would you put together?