Raw Oatmeal Porridge with Peaches & Strawberries

For the past few months, Steve and I have been eating Raw Oatmeal Porridge for breakfast on the weekends. We crave it! Never heard of cold oatmeal before? It might not sound that appealing but it's really delicious! Before my green smoothie days, this porridge was a staple dish. Might sound crazy, but I used make this for breakfast at my desk when I worked in the office. I used to make such a mess! This is one of those recipes I learned back in culinary school, tweaked a bit to make it healthier and honestly, tastier. It's super easy, super healthy and the toppings are limitless.  Instead of cooking the oatmeal, soak it in coconut milk or nut milk for about 10 minutes until soft. Just like my dad, I never really liked the classic oatmeal porridge, all hot and mushy, pretty much flavorless. It just wasn't something we ate growing up. But now that I've found a different method...aw man, I dig the stuff!! I like it raw! 

Trust me, it's very easy to make! As I mentioned, I used to make this at my desk so it had to be easy! This is how I pulled that off...I measured out a bag of oatmeal, a few cups or so, with cinnamon (maybe 1 tsp), a little sea salt (cause oatmeal needs some flavor) and kept that bag in one of my drawers at my desk. Also stored in my drawer of goodies was honey for tea, almonds or walnuts (for snacks), and I usually had almond milk in the fridge, but you could also just use water to soak the oatmeal. Then every couple of days I brought fresh fruit to work. While the oatmeal was soaking, I cut up the fruit and chopped the nuts (didn't think about buying pre-chopped nuts until now). When the oatmeal was soft and had absorbed the liquid, I added the fruit, nuts, and drizzled honey on top...and cleaned up the huge mess I made. It was fabulous, healthy, filling and quite frankly, everyone wanted some. 

If you're trying to avoid gluten, you can always buy gluten free oatmeal, just make sure it says so on the bag. Oatmeal doesn't contain wheat gluten but most of the time it is processed on the same line as wheat products. Just keep an eye out if you have any sensitivities. Oatmeal is very good for your heart, for lowering cholesterol and for giving you strength and energy throughout the day. When I eat this for breakfast I feel satisfied and grounded.  It's incredibly filling because oats are not stripped of their bran and germ during the hulling process, leaving plenty of fiber and nutrients including manganese, selenium, phosphorus, magnesium and zinc.

There is a base to this recipe which is the oatmeal, coconut or nut milk, 1 grated or small diced apple, lemon juice, cinnamon, honey and sea salt. After that, it's up to you! Usually I'll add seasonal fruit, nuts, protein and omega 3's with the help of hemp, chia and flax seeds for even more nutritional punch! The toppings are limitless! You could add cacoa powder to the oatmeal for a chocolaty breakfast (recipe coming soon) with an assortment of berries, nut butters, bananas and walnuts for something special. Get crazy with it! I always encourage tweaking my recipes as you see fit. 

Raw Oatmeal Porridge with Peaches & Strawberries 
Makes 2-3 servings. My toppings vary depending on what I have on hand, but the base of the porridge is usually the same.

Base Ingredients: 1 1/2 cups of oatmeal (gluten free if needed)
1 cup of coconut milk or nut milk
1 small apple grated (I used a Granny Smith apple)
Juice of 1/2 a lemon
1-2 tbsp of honey
1/2 tsp of cinnamon
Pinch of sea salt

Toppings:
1 cup of sliced strawberries
1-2 peaches sliced
1/2 cup of chopped walnuts (or any nut you like)
1 tbsp Flax Seeds
1 tbsp Chia Seeds
1 tbsp Hemp Seeds
Drizzle of honey

1. Using a medium sized bowl, soak the oatmeal in the coconut milk or nut milk for about 8-10 minutes. 
2. While the oatmeal is soaking, grate the small apple on top of oatmeal. Add the juice of the lemon, honey, cinnamon and sea salt on top as well. Don't stir just yet.
3. Slice the strawberries and peaches (or whatever fruit you have). Chop the walnuts and add the fruit and walnuts to the bowl.
4. Stir the contents of the bowl adding the flax, chia and hemp seeds on top with an additional drizzle of honey.

You can eat straight out of the bowl like Steve and I do or serve in individually sized portions. Feel free to add more nuts and honey on top.

This breakfast will keep you full until lunch, no mid-morning hunger pains, I promise.

Enjoy!
K

  

Apple Blueberry Gluten Free Pancakes

The weekend is here and it's time for brunch! It just so happens to be one of my favorite meals. To me, brunch means that I got to sleep in and have a very slow start to the day. We've had these pancakes almost every Sunday the past couple of weeks, that is, when we aren't going out to brunch, which happens more than I'd like to admit...But I must say, I feel satisfied but not uncomfortably full when I eat these pancakes.  A few of these guys will keep you full most of the day.  I can barely make my way through three of them  because they are so satisfying.  They are very easy to make, contain no eggs or dairy, and what's great is that they contain no wheat gluten!

Even though I do not have a gluten allergy or a sensitivity (as far as I can tell) it is my goal to create many gluten free recipes because there are so many people that have a gluten intolerance. So, what is gluten? It is a protein that can be found in certain grains such as wheat, barley and rye among other carbohydrates. Symptoms of having a gluten allergy can range from simple digestion problems to severe reactions such as depression or Crohn's disease. Celiac disease (a whole other ball game compared to a gluten intolerance) is an auto-immune disorder where the body reacts in a such a severe way (symptoms can very and can be very hard to trace) even just physical contact with gluten can set off a havoc of chain reactions lasting months. Most people do not know that they have an allergy because gluten is such a huge part of the western diet. Some people eat gluten-containing foods several times a day and the symptoms can last a few hours, days or weeks and it's hard to trace the symptoms to the cause. Gluten allergies affect 15% of Americans and the numbers are growing. To see more gluten allergy symptoms visit this link.

So, if you simply do not feel right, foggy in the head, tummy issues, malnutrition or low iron levels, then, with the supervision of your doctor, perhaps you should try an elimination diet. This is where you cut out a certain item from your diet for a few weeks, get it completely out of your system then slowly add it back in.  Record how you feel after eating, if you have any effects, and you should have an idea of what your body can handle and what it can't. You can do elimination diets with gluten, dairy, eggs, or soy and other common foods that people react to. If you do decide to do this you will need to read food labels very carefully! If you are concerned that you might be sensitive to gluten, and to be a little more accurate, your doctor can administer an allergy test.

Oatmeal Flour                                                                                     Almond Flour

How is this recipe gluten free?  Instead of using wheat flour I used certified gluten free oatmeal, make sure to check the label. You can usually find certified gluten free oatmeal in the gluten free section of your local grocery store.  I also used almonds.  Using a food processor I blended each separately until they looked like the above pictures. I left a little texture to both of the flours to give some heft to the pancakes.  Make sure not to over process the almonds.  If you go beyond this point in the picture above, the almonds start to release their oils and a nut butter will be formed.  Almond butter is quite delicious but not exactly what we are looking for here.  So, blend the almonds to a sandy texture, then stop.

Apple Blueberry Gluten Free Pancakes

Makes 2 servings 

Ingredients:

Dry

1 cup of Oatmeal (certified gluten free if you want)

2/3 cup of Raw Almonds

1 tsp Baking soda

Pinch of Sea salt

Wet

1 cup of nut milk (I used almond milk)

1 Medium Apple (I used a Granny Smith because it's tart)

1 tbsp Maple Syrup 

1-2 tsp grated Ginger root

1 tsp Vanilla 

2/3 cup of blueberries

1. Using a food processor pulse the oatmeal into flour like consistency (with a little texture if you want body in your pancakes). Then empty into a separate bowl.

2. Pulse the almonds next, until sand like texture.  Make sure not to make almond butter!  

3. Then add the oatmeal flour back into the food processor, add baking soda and pinch of sea salt and pulse a few times to combine.  Set aside.

4. Using a grater (or food processor) grate the apple and the ginger root. 

5. In a large bowl, combine the grated apple, ginger root, nut milk, maple syrup and vanilla.  Stir together until combined.

6. Slowly add the dry ingredients into the wet ingredients and stir until just combined.  Do not over stir!  Stirring too much can make the pancakes tough and not fluffy. Gently fold in the blueberries, then put the spoon down! Psh, over mixers!

7. Let the mixture rest for about 30 minutes.  During this time you could brew some tea, make some fresh orange juice or a green smoothie.  :)

8. Heat some coconut oil in a skillet and add 2-3 spoonfuls of mixture.  Spread it out a little if it doesn't really do it on it's own.  Then, when they are golden brown, flip to the other side.  (If they stick, add a little more coconut oil after each batch.)

Garnish with some chopped almonds, apples, or blueberries and of course, maple syrup!  Happy Easter!!
Love, 
K

My Morning Green Smoothie

In honor of St. Patrick's Day, I give you my first recipe! Instead of drinking green beer, you could be drinking green smoothies. This is only my second post but it might be the most important, if not the most healthy recipe that I will ever share with you.  This is my morning smoothie, a part of my green ritual. When I start my day with this pure goodness, I feel awesome and nourished throughout the day. Green beers got nothin' on me!! This is a long post but I promise there will be a lot of great information and hopefully it will convince you to blend it up in the A.M. 

At my last job in Chicago, I worked in a cubical and people often saw my green smoothie.  The usual response was, "Ew, gross! What on earth is that?!"  WARNING: This smoothie scares people.  Yes, that's right, it scares people, either when they see me drinking it or hear me talking about it.  Occasionally, I could persuade a brave soul to try a sample (I usually drank from a different cup than the container I brought it in just for this reason). And usually, these brave souls were amazed that such a green drink could taste so good and so fruity.  But the truth is, there isn't that much fruit in it at all!  In fact, it has nearly 4-5 times the amount of vegetables as it does fruit and there is a reason for that.  

So what's in it??  I change it up on occasion but here's the gist.  I stick with a 3:1 ratio of vegetables to fruit. Why? Because, fruit has sugar and too much can raise your blood sugar.  For most people, it's easier to eat fruit than greens.  Well, those people who ACTUALLY eat fruits and vegetables.  The truth is, and I'm sure you know this, but the majority of people in the U.S. do not get enough fruits and vegetables in their diets, if any at all! And no, the lettuce on a McDonalds burger does not count as a vegetable, nor do the french fries!  Fresh, raw, organic fruits and vegetables is what we really need, and the more the better!  This smoothie makes it very easy to get a lot of dark leafy greens in your system everyday.  If you were to drink this entire smoothie, you get all of the recommended daily servings of both fruits and vegetables.  

Sorry, I digress, as I often do.  So what's in it, you ask?  The smoothie I made for you today has cucumber, spinach, curly kale, lacinato kale (A.K.A dinosaur kale), collard greens, rainbow chard, one small minneola tangerine, a handful of local organic strawberries and juice from two lemons.  Additionally, there is coconut water and aloe vera juice as well as purified water and ice cubes.  I also like to put a couple tablespoons of flax seeds and hemp seeds.  For added sweetness I like to use stevia but you could also use agave nectar or raw honey.  But you don't have to use the same ingredients as I do.  Stick with the 3:1 ratio of veggies to fruit and you'll be fine, great even!   

That being said, I want to explain why I use what I use.  Cucumbers are always in my smoothies because they provide a lot of juice, have a mild sweet flavor, contain vitamins K and C and also have alkalizing properties.  I always have spinach on hand so I add a good handful.  It is a great source of vitamin C, a powerful antioxidant which helps prevent disease and cancer, also contains fiber and as well as being an excellent source of beta-carotene which protects you from damaging free radicals (I know they sound cool but they really suck).  The small minneola tangerine gives this smoothie a wonderful sweet and tangy flavor.  The few I picked up from the store were particularly juicy, even though they were small.  Minneola tangerines contain folate and vitamin C.  I love their shape and their deep orange color, it's hard for me to resist them.  They're also a yummy snack just on their own.

These are all delightful things to have in your smoothies but the real awesomeness can be found in these ingredients below.  Again, you do not have to add all three (kale, chard and collard greens) into your smoothie but I do recommend adding at least one, and it should probably be kale.

Kale - Oh kale...where do I begin?!  To me, kale is a superfood.  It is a part of the cruciferous family and this family rocks.  Kale is an excellent source of manganese, iron, copper, calcium, protein, dietary fiber, and vitamins C, B1, B2, B6 and vitamin E.  The benefits of eating kale are staggering!  This dark leafy green power house has been linked to fighting cancer (such as breast and colon) due to the abundance of antioxidant nutrients. Fight those free radical jerks! It can help prevent heart disease.  Kale is so rich in vitamin K, an anti-inflammatory nutrient, that when eaten on a regular basis (perhaps every morning in a smoothie) could significantly lower the risk for chronic inflammation which is associated with many health problems.  Kale fights cancer, reduces inflammation, prevents disease, is great for the cardiovascular system, helps detoxify the body, has fiber, vitamins, protein...need I go on??  Eat kale daily, raw organic kale.  Cut it up and put it in salads, add 3-4 leaves of kale in your smoothies. Do it already!  It makes me laugh to think how kale was only used as a garnish.  Remember?  On the side of the plate that no one touched?  If only we knew!

Collard Greens - Also apart of the rockin' cruciferous family known for having heart healthy benefits in its chlorophyll blood.  Collard greens stands out among the rest of its cruciferous family with it's ability to lower cholesterol.  This DLG (dark leafy green) is also an excellent source of vitamin K, A and is a great sources of many other vitamins and minerals including fiber and protein.  Collard greens also helps prevent cancer by supporting our detox and anti-inflammatory systems.  Inflammation...bad.  Anti-inflammatory...good!  

Rainbow Chard - Yes, chard is also another excellent source of vitamins K and A (I think we have a trend going on here) and is a great source of many other vitamins and minerals and also contains protein (in fact, many vegetables have protein).  But its ability to help regulate blood sugar is what makes it stand out.  Chard contains a flavonoid called syringic acid, which is located in its lovely colored veins. In studies, this flavonoid inhibits certain enzymes that cause the breakdown of carbs into sugars.  When these enzymes are inhibited by syringic acid, fewer carbs are broken down into simple sugars, therefore keeping the blood sugar in balance. That, my friend, is a good thing.  Keeping your blood sugar in balance is important to avoid pre-diabetes, diabetes, insulin resistance, and overweight issues.  Eat chard!  Put it in your smoothies.  The rainbow variety makes it even more exciting!  Just look how pretty it is!

Strawberries - These are one of my favorite fruits and it only takes a handful to make this smoothie taste more like fruit then vegetables.  Strawberries need to be organic, they are one of the most sprayed produce and usually top the Dirty Dozen list.  If you can't find them fresh and organic then try looking for frozen organic strawberries.  Strawberries aren't just cute, they are anti-aging fighters that have vitamins C, B2, B5 and K. They are rich in manganese, fiber as well as iodine.  Did I mention potassium and folate?  I didn't think so. Strawberries are awesome!  

Coconut Water - I just started adding coconut water into my smoothies when I found out how amazing it is.  In one cup it has 495mg of potassium, that's more than one whole banana.  Coconut water is super hydrating and also contains magnesium, sodium, calcium, phosphorus, and essential electrolytes.  I add about 1 cup to each smoothie.

Aloe Vera Juice - Aloe Vera juice helps support a healthy immune system, healthy digestion throughout the entire digestive tract and helps keep you regular!  Yay!  It's great for muscle, joint, and tissue function as well as maintaining healthy oral hygiene.  I use aloe vera juice instead of using the gel inside a leaf of aloe vera because it's just easier.  However, if for some reason you have access to organic aloe vera leaves then I'd say go for it! You will get even more benefits from the gel of the leaf than you would from store bought juice.  Either way, since I've started adding aloe vera juice it has reduced the rumbling in my tummy...if you know what I mean.  ;)

Hemp Seeds - Thanks to my sister Kara (Happy Birthday!), I started adding hemp seeds to my diet.  Hemp is a great source of protein!  Just 3 tablespoons will give you 11 grams of protein and contains all 10 of the essential amino acids!   Hemp foods also have omega-6 and omega-3 fatty acids, digestible proteins, vitamins and nutrients, minerals and fiber.They have a yummy nutty flavor and can be added to many dishes.

Flax Seeds - Omega - 3 fatty acid.  They have anti-inflammatory benefits, protect bone health, protect against heart disease, cancer and diabetes, and help prevent and control high blood pressure and also contains fiber. There are many other great benefits associated with flax seeds.  You can add these seeds to smoothies, salads, pasta, breads, nut butters, just about anything really.  They also have a delicious nutty flavor.

So here you go!

My Morning Green Smoothie
Makes about 6 cups
15-20 minutes

I am lucky enough to have a Vitamix blender, but if you don't, it will be fine.  Just be aware that your blender might not be able to blend everything as smooth, but it will still taste good!  (You can get a Vitamix blender at Costco in store for around $379.)   

1 cucumber (peeled if not organic)
1 piece of citrus (I used minneola tangerine but an orange works well too)
Handful of strawberries 
Handful of spinach   
3-4 leaves of kale (curly or dino or both!)
3-4 leaves of chard
3-4 leaves of collard greens
1-2 lemons (juice only)
2 tbsp flax seeds
2-3 tbsp hemp seeds
1 cup coconut water
1 cup aloe vera juice
Purified water (as needed)
1-2 tsp of Green Stevia Powder or Stevia leaves even! (or more if you want it sweeter)
Ice cubes 

This is my routine.  You could do this in any order, really.  
1. Peel and cut the cucumber into 1 inch chunks, add to blender.  
2. Quarter the tangerine, peel and add the flesh into the blender.  
3. Rinse the strawberries, take off the leaves on top, you can just tear them off, no need to cut, then add to blender.  
4. Add spinach, one cup of coconut water, flax seeds, hemp seeds, stevia and juice from lemons.  
5. Then blend the contents of the blender, it will be easier to fit the rest of the ingredients if you blend halfway through.  
6. Then I wash the kale, chard and collard greens and tear the leaves from the stems.  You really don't want to add the stems as they are quite bitter.  Add to blender, use a spoon or the paddle that came with your blender to push the leaves into the blended mixture.  Be careful not to push down to quickly, sometimes it can be messy.  
7. Then blend it up!  I like it to be very smooth occasionally adding purified water to thin it out.  
8. I usually add the ice after everything has been incorporated.  Blend on high until smooth.
9. When all is done, and if there's room, I add the aloe vera juice at the very end.  I noticed that if I add the juice before the end, the smoothie tends to be very foamy and hard to drink.  Adding it at the end prevents that from happening.

Then voilà!!  Drink away, my friends!!  This usually makes enough to have 3 cups in the morning and a snack in the afternoon.  Sometimes I'll share with my husband.  ;)  

Some tips:  If you pre-wash your veggies before hand and place the clean dry ingredients of your smoothies into bags for each day.  Also you might want to shop twice a week for fresh produce.  The fresher and more local ingredients you can get, the more nutrients and enzymes they will have.  Farmers markets!! 

Also you might want to get up 20 minutes earlier so you will have time to blend.  Aren't you worth the extra 20 minutes?!  

To wrap things up, if you decide to partake in the festivities of St. Patrick's Day, eh hmm...getting trashed on green beer (yes I'm talking to all you party people in Chicago!) I'd like to suggest replenishing with this drink the following day accompanied with lots of water and B complex vitamin.  

Cheers!  
K