My Healthy Dish's Overnight Oats

Another keeper from My Healthy Dish! I highly recommend checking out myhealthydish.com or picking up a copy of the cook book. My husband takes the train to the city for work every day and never has time to eat breakfast before he leaves, so I've been trying to come up with easy, healthy and portable breakfast items that he can grab and take with him. This is a great one that he can pull right out of the fridge. Throw a banana or some berries in there, and it's perfect! I made 2 with almond milk and 2 with 1% milk, and while I liked both, I preferred the one with the almond milk. This is a great way to eat chia seeds, too, which are an excellent source of omega -3s, antioxidants and fiber.

My Healthy Dish's Overnight Oats

Ingredients

1/2 cup rolled oats
1 cup milk - any kind (1%, almond milk, etc.)
1 teaspoon chia seeds
1 teaspoon honey
dash of cinnamon
1/4 tsp vanilla

Directions

1. Place all ingredients in a small container and cover securely with a lid. Place in refrigerator overnight. Top with fruit and berries of your choice and enjoy!

What are the nutritional benefits of this meal? Oats are rich in fiber and  a range of minerals including manganese, selenium, phosphorous, magnesium, and zinc. Cow's milk is a good source of protein, and both almond and cows milk provide calcium. Chia seeds are an excellent source of omega -3s, antioxidants and fiber.

Strawberry Pecan Bread

My mom used to make this bread when I was growing up, and it has always been a favorite of mine.  It is really good with a cup of coffee, as a side with some eggs, or along side a grilled chicken salad.  To make the recipe a little healthier, I substituted 2/3 of the all purpose flour with whole wheat flour.  It makes the bread a little more dense, but by using a third all purpose flour, the bread does not come out like a brick.  I personally really like the nutty flavor that whole flour adds to baked goods like these.

This bread is completely dairy free, so is nice for those with cows milk allergies.  Another plus of this bread is that it freezes very well, so doubling the recipe and freezing a loaf for an easy accompaniment to a future breakfast or salad can be a nice gift to yourself for later.

Strawberry Pecan Bread

Makes 1 loaf

Ingredients

2 eggs
1/3 cup canola oil
6 Tbsp sugar sugar
1 packages frozen sliced strawberries (10 oz), thawed
1 cup whole wheat flour
1/2 cup all purpose flour
1 1/2 tsp cinnamon
1/2 tsp baking soda
1/2 tsp salt
3/4 cup chopped pecans

Directions

1. Preheat oven to 300 degrees. Oil and flour a bread pan with canola oil and all purpose flour.

2. Beat eggs in medium mixing bowl until fluffy; add oil, sugar and strawberries. In separate bowl, mix together flour, cinnamon, baking soda, and salt. Gradually mix flour mixture in with strawberry mixture. Fold in pecans.

3. Pour batter in prepared bread pan. Bake for 1 hour and 10 minutes, or until toothpick inserted in center comes out clean.  Cool in pans for 10 minutes, then turn out of pans and continue cooling on wire rack.  Let completely cool before slicing.

What are the nutritional benefits of this bread? Strawberries are packed with vitamin C, antioxidants and fiber. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Pecans are a great source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Spinach & Zucchini Frittatas

Ted's mom got us a book called Feed Zone Portables for Christmas - a book of recipes for portable "real" food to use for fuel during endurance exercise, as opposed to pre-packaged shakes, bars, gels, etc. This book has some really great looking recipes in it, and has a section in the beginning of the book that provides in-depth explanation of what the body needs for fueling activity and how the body uses nutrients, specifically from food versus supplements.  If you are an athlete, this book is a great resource to pick up.

Here is the first recipe I made out of Feed Zone Portables - spinach & zucchini frittatas. I made them for dinner at home, but they would also make a nice breakfast on the go. Ted heated up a leftover frittata the morning after for breakfast and he said it still tasted really good. 

Spinach & Zucchini Frittatas

Makes ~6 frittatas

Ingredients

2 cups zucchini, sliced into small "matchsticks" (about 1 whole large zucchini)
1 cup fresh organic spinach leaves, chopped
1 Tbsp olive oil
4 organic free range eggs, lightly beaten
2 cups day-old multigrain bread, cubed with crusts removed
(I just let bread sit out for a few hours to "stale" a bit)
1 tsp garlic powder
Salt and pepper, to taste

Directions

1. Preheat oven to 350 degrees.

2. In saute pan, heat olive oil over medium heat. Add zucchini and spinach and cook until zucchini is tender.

3. In medium mixing bowl, lightly beat eggs. Add bread, garlic powder, salt, and pepper. Fold in zucchini and spinach.

4. Lightly oil muffin tin (6 forms) and fill with egg mixture. Bake for 15 minutes, or until centers are firm.

(Recipe adapted from Feed Zone Portables: A Cookbook of On-The-Go Food for Athletes by Biju Thomas & Allen Lim)

What are the nutritional benefits of this meal? Eggs are an excellent source of high quality protein, and are also one of the best food sources of choline. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Zucchini is a good source of fiber and vitamins A, C and folate. Multigrain bread is high in complex carbohydrates, protein, fiber, magnesium, copper, iron, and B vitamins.

Olive Oil Pumpkin Bread

I am always looking for dairy free "treats" that are still somewhat healthy for my son, Charlie.  I came across this recipe and had to give it a try because it is perfect for the holidays.  I am not a big fan of pumpkin pie or other pumpkin-flavored things, but I would eat this pumpkin bread anytime! The pumpkin flavor is not overwhelming and the whole wheat flour adds a slight nutty flavor that I love. The olive oil keeps the bread moist without making it fall apart, and the density of the whole wheat flour helps hold it together as well. 

This bread is great for breakfast with some eggs, or as a dessert.  I think it is best with a good cup of coffee!  

Olive Oil Pumpkin Bread

Ingredients

3/4 cup whole wheat flour
2/3 cup all purpose flour
1 tsp cinnamon
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp ground nutmeg
1/4 tsp salt
2 large organic free range eggs
1 cup canned pumpkin
1/2 cup brown sugar
1/3 cup olive oil
1/3 cup honey

Directions

1. Preheat oven to 350 degrees.

2. Oil and flour a 9x5 inch loaf pan and set aside.

3. In a medium sized mixing bowl, combine flour, cinnamon, baking soda, baking powder, nutmeg, and salt. In a large mixing bowl, whisk together eggs, brown sugar, pumpkin, olive oil, and honey. Add dry ingredients to wet ingredients and mix until evenly combined.

4. place batter in prepared loaf pan. Bake for 45-50 minutes until lightly browned, or until toothpick inserted in center comes out clean.

5. Remove from oven and cool in pan for 10-15 minutes before removing from pan. Place loaf on a wire rack to continue cooling.

(Recipe adapted from doortodoororganics.com)

What are the nutritional benefits of this bread? Pumpkin puree provides lots of fiber and is a good source of vitamins A and E, as well as iron. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.

Dairy-Free Chocolate Chip Banana Bread

I am not usually a fan of banana bread, but this banana bread I really like! Charlie even liked it, and he typically doesn't like chocolate.  I had a couple of mushy bananas laying around yesterday, so decided to make a slightly healthier variation of a simple banana bread recipe I had found.  I substituted whole wheat flour for half of the all purpose flour that the recipe called for. To not compromise the consistency of the bread completely, I still used half all purpose flour (to keep it from getting too dense). I also substituted canola oil for the butter - greatly reducing the saturated fat and instead providing healthy unsaturated fats. I also added chocolate chips, which the recipe did not call for. The overall product had a really nice consistency, holding together very well when sliced. Using half whole wheat flour added just enough grainy/nutty flavor, which tastes great with the banana.  And the chocolate chips, of course, gave the bread the perfect top-off of flavor.  I used really good quality chocolate chips, which are dairy free due to being made with cocoa butter instead of regular butter. 

Dairy-Free Chocolate Chip Banana Bread

Ingredients 

1 cup whole wheat flour

1 cup all purpose flour

1 tsp baking soda

1/4 tsp salt

1/2 cup canola oil

3/4 cup brown sugar

2 large organic free range eggs

2 over-ripe bananas, mashed
1 cup dairy free chocolate chips

Directions

1. Preheat oven to 350 degrees. Lightly oil and flour a 9x5 inch loaf pan with canola oil and all purpose flour.

2. In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together canola oil, brown sugar, eggs, and mashed bananas. Stir banana mixture into flour mixture and mix until evenly combined. Fold in chocolate chips. Pour into prepared loaf pan.

3. Bake for 60 minutes, or until toothpick inserted into center comes out clean. Let cool in pan for 10 minutes. Loosen sides from pan using a spatula and then turn out of pan. Let cool on wire rack.

(Recipe adapted from all recipes.com)

What are the nutritional benefits of this bread? Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Canola oil is a more heart healthy option, compared to butter or other oils, as it is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats. Bananas are an excellent source of potassium and vitamin C, and contain a prebiotic substance called fructooligosaccharide which ferments in the digestive tract, encouraging the growth of probiotics, and enhancing the absorption of calcium in the body. Cocoa, found in the chocolate chips, contains flavonoids, a type of antioxidant, so eating a modest amount of good chocolate is beneficial!

Whole Wheat Pancakes with Apple Compote

Do you ever get a craving for pancakes and eggs...for dinner? Well I did today, so that is exactly what I made. We had a few organic apples in the fridge that were too soft to eat raw, so I decided to incorporate them into our meal by making an apple compote topping for our pancakes. This was a pretty easy and fast dinner and Charlie devoured it, so this is a breakfast (or dinner) keeper for sure in our house!

Using all whole what flour makes pancakes very dense, so in order to not compromise the fluffiness of the pancakes completely, I settled on using half whole wheat flour and half all purpose flour. The consistency and fluffiness was just right (which the baking powder helped with too)! These pancakes are dairy free, as I used almond milk instead of regular milk, and I used canola oil instead of butter for cooking them in the pan.  

Whole Wheat Pancakes with Apple Compote

Makes ~12 small pancakes

Ingredients

Pancake Batter:

1/2 cup whole wheat flour

1/2 cup all purpose flour

3 Tbsp granulated sugar

2 tsp baking powder

1/2 tsp salt

1 cup almond milk

1 large organic free range egg

1 1/2 tsp canola oil

Extra canola oil for cooking pancakes

Apple Compote:

1 pound organic apples, cored and cut into 1/2-inch pieces

2 tsp fresh lemon juice
1/4 cup water

1 Tbsp brown sugar

Pinch of cinnamon (or to taste)

Directions

1. To make compote, combine all ingredients in sauce pan over low heat for about 30 minutes, stirring every few minutes.

2. While compote is simmering, preheat oven to 200 degrees. In a medium mixing bowl, combine flour, sugar, baking powder and salt.

3. In separate bowl, whisk together almond milk, egg and canola oil. Add ti dry ingredients and mix until evenly combined and there are no more lumps.

4. Lightly oil a non-stick pan or griddle and heat over medium heat. Add 1/4 cup batter (or less if you want smaller pancakes) to pan for each pancake; flip when bubbles begin to form on pancakes and edges begin to rise. Cook other side of pancakes for about 1-2 minutes. Keep warm in oven.

5. Serve pancakes topped with apple compote and enjoy!

(Pancake recipe adapted from about.com)

What are the nutritional benefits of this meal? Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Canola oil is a more heart healthy option for cooking the pancakes, as compared to butter or other oils, as it is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats. Using the apple compote as a topping instead of syrup cuts down on added sugar and also provides some fiber and vitamin C!  Serving the pancakes with scrambled eggs adds a great source of protein and choline to the meal.

Cherry Pecan Breakfast Cookies

We eat oatmeal with fresh fruit for breakfast almost every day during the week because Charlie loves it (and we do too), but I wanted to try something a little different. These cookies worked out perfectly because not only do they have the oatmeal that Charlie loves, but they are also packed with nutrients, are dairy free and are an easy item to throw in a container for Ted to grab on his way out the door. They would also make a good substitute for a granola bar or other pre-packaged snack. The apple sauce in this recipe is a replacement for oil or butter that is used in traditional cookie recipes, so they are low in fat, and only contain the natural sugars from the dried cherries, apple sauce and honey. The batter for these cookies took me 5 minutes to stir together, and then a half hour later, they were ready to eat!

Cherry Pecan Breakfast Cookies

Makes ~2 dozen cookies

Ingredients

2 bananas

1 cup all natural applesauce

1 1/2 cups rolled oats

1 tsp kosher salt

2 Tbsp honey

2 tsp natural vanilla extract

1 cup dried cherries

1/2 cup pecans

Directions

1. Preheat oven to 350 degrees

2. Place bananas in large mixing bowl and mash with a fork. Stir in remaining ingredients

3. Drop about 2 Tbsp of batter onto prepared baking sheets for each cookie, spacing them about 1 inch apart. Flatten cookies and bake 35 minutes, or until golden brown.

4. Let cookies cool on pans for 10 minutes and enjoy!

(Recipe adapted from August 2013 issue of Taste for Life magazine)

What are the nutritional benefits of these cookies? Bananas are an excellent source of potassium and vitamin C, and contain a prebiotic substance called fructooligosaccharide which ferments in the digestive tract, encouraging the growth of probiotics, and enhancing the absorption of calcium in the body. Applesauce provides vitamin C. Oats are an excellent source of fiber and iron. Cherries are packed with antioxidants and fiber. Pecans are an excellent source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals manganese, potassium, calcium, iron, magnesium, zinc and selenium.