Banana Baked Oatmeal

Spring is finally here! Even though the days are getting warmer here in Colorado, the mornings are quite cold. I made this baked oatmeal recipe on a lazy, cold, Saturday morning recently. It was delicious! Try topping with a drizzle of maple syrup and some fresh blueberries.

Serves 4

Gather:
2 cups oats
2 cups almond milk
1 banana pureed or thinly sliced
1 tsp cinnamon
1/2 tsp cardamom
1/4 tsp of vanilla powder
1 tsp baking powder
1/2 cup chopped walnuts
1/2 cup chopped pecans
Coconut Oil

Preheat oven to 375.

Grease a baking pan or cast iron pan with coconut oil. The cast iron pan I used here is 9″ diameter.

Mix the oats, almond milk, banana, spices and baking powder. Put into the cast iron pan.

Top with the walnuts and pecans and a sprinkle of cinnamon.

Bake for 30 minutes.


How to Make a High Protein Lunch to Fuel Your Day

Sometimes, you’re in the mood for a healthy lunch… but are not necessarily in the mood for a green salad. Something that fills us up faster and keeps us satiated longer. Enter the quinoa salad! Quinoa is a fast-cooking grain with a high nutritional profile. I’ve introduced most of my clients to the idea of a quinoa salad for lunch, because its very filling, nourishing and energizing.
So what is quinoa exactly? It is an extremely high energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such high altitudes because of this powerful grain.

Quinoa:
  • Is a complete protein (contains all 8 amino acids)
  • Protein content equal to milk
  • High in B vitamins, iron, zinc, potassium, calcium and Vitamin E
  • Gluten-free, easy to digest
  • Ideal food for endurance
  • Strengthens the kidneys, heart and lungs

Quinoa Edamame Salad
This salad is very quick to come together and will keep in the fridge for a few days. So make a big batch and save for leftovers. It’s inspired by a similar salad I had while visiting a friend in Seattle.

Gather:
1 cup quinoa
1/4 cup sesame seeds (I like to use the black ones)
1 cup shelled edamame, thawed or cooked if using frozen
1 bell pepper, diced
1/2 cup of arame (arame is a seaweed, you can buy it at your local health food store)
1 clove of garlic
1 half inch slice of ginger
1 tsp Bragg’s Liquid Aminos (or soy sauce)
1/2 tsp Apple Cider Vinegar
2 TBSP Sesame Oil (or olive oil)

Make:
1. First cook the quinoa. Combine quinoa and water in a saucepan. Cover and bring to a boil.
Reduce heat to a simmer and continue to cook covered for 15 minutes or until all water has been absorbed. Remove from heat and let stand for 5 minutes covered; fluff with a fork.
2. If you are using arame, start soaking it in water to soften it.
3. While the quinoa is cooking & arame is soaking, chop your veggies.
4. Make the salad dressing by blending the garlic, ginger and liquids.
5. Strain the arame.
6. Mix everything together

 

Enjoy!

Eat your way to glowing skin

designSo, I hope you are all finding a way to thrive even with the cold, ice and snow! I have been well, except for one nagging problem that haunts me every winter season – dry, chapped skin on my hands and face.

Recently while I was getting a haircut, I eavesdropped on the conversation next to me. The woman and her hairstylist were talking about their issues with dry winter skin, and all about the dermatologists they’ve seen and the skin creams they had tried. I knew where they were coming from. In the past, I have used a prescribed steroid cream to deal with my chapped hands.

These days, I take a more holistic and natural approach to dealing with winter skin issues. You don’t need to spend money on expensive medications or creams in most situations. Instead, nurture your skin from the inside out by choosing to eat foods that will nourish and calm your skin. And, in addition to having great skin, by eating whole foods you’ll have more energy, better immunity, feel better, sleep better and protect yourself from chronic disease.

Before we check out this little list of foods that are amazing for glowing skin, let’s talk about hydration. It’s super important to keep yourself properly hydrated, and it’s something a lot of us slack off on when its cold outside. During the winter your best best bets are filtered or spring water, herbal teas and coconut water. I like to sip warm lemon water throughout the day.

Ok, now onto the list!

Pumpkin
Why it gives you a glow: Loaded with vitamins A,B, and C – all essential for skin health. It’s also high in carotenoids (protective antioxidants that gives pumpkins it’s bright color), which help reverse UV damage and improve skin texture.
How to eat it: Add pumpkin puree to a smoothie or oatmeal, pumpkin soup

Avocado
Why it gives you a glow: High in healthy fats, supports cellular repair and keeps skin from drying out.
How to eat it: Guacamole (is there anything better?), in a green salad, avocado toast, smoothies

Cucumber
Why it gives you a glow: Rich in silica which improves skin hydration (making your skin glow) & calming to the skin
How to eat it: Salads, green juice, green smoothies

Dark Leafy Greens
Why it gives you a glow: The most nutrient dense food you can eat for a healthy body and healthy skin. And, the antioxidants found in leafy greens help prevent inflammation, which can cause eczema and acne.
How to eat it: green smoothie (see recipe below), kale salad, sauteed with garlic and coconut oil

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Glowing Smoothie
1/2 head Romaine lettuce
Large handful of spinach
1/2 avocado
1/2 cucumber (peeled if not organic)
1/2 lemon, juiced
1 Granny Smith Apple
10 almonds (best if soaked overnight)
1 tablespoon chia seeds
1 tablespoon hemp seeds
Optional add-ins: 1/2 frozen banana, 1 teaspoon spirulina, handful of parsley

Blend the lettuce and spinach with 2 cups of water. Add additional ingredients and blend! Expect comments on the beautiful green color of your smoothie:)