Creamy Dreamy Oatmeal

If you're used to rolled oats, steel cut oats can be an acquired taste. The texture tends to be more chewy and it can take longer to cook. This recipe is my way of addressing both of those issues and creating a rich and creamy bowl of oatmeal.

Ingredients (Serves 1)

● 1/4 cup steel cut oats

● 1 tsp ground cinnamon

● 1/2 tsp ground nutmeg

● 1 tsp brown sugar/maple/honey

● 1/2 medium apple or pear diced

● 1 cup almond milk

In a measuring cup whisk almond milk, nutmeg, cinnamon and sugar together. Add fruit and oatmeal. Place in an airtight container overnight or for up to three days. This process of soaking the oats in the milk and spices is what creates a well textured and richly flavored oatmeal. Once you are ready to use, place in a small saucepan on low heat for 5-10 minutes or until oatmeal has assumed a creamy texture. Enjoy!!!

10 Minute Tomato and Kale Soup

If you're like me, you have those days where you are short on time, but don't want to sabotage your eating by going out. This recipe is perfect for those times. Not only is it quick and healthy, but it is light on calories while being extremely filling.

Ingredients (Serves 1)

• 2 cups kale
• 1 cup frozen or fresh okra
• 2/3 cup frozen or fresh sweet corn
• 1 cup all natural canned diced tomatoes
• 1 cup vegetable stock
• 1/2 tsp cumin
• pepper to taste

Simply combine all the ingredients into a small non-stick saucepan and let simmer on low heat for 6-10 minutes until all ingredients are cooked.

BBQ Tempeh Salad

Made from soy, Tempeh with its nutty flavor is a great source of protein. You will typically find it in the cold produce section at your grocer. Here we pan fried three ounces in a tablespoon of olive oil, added some BBQ sauce and paired it with some veggies. With 16 grams of protein and 10 grams of carbs, it is perfect for a light lunch or dinner in under 15 minutes.

Chicken Pesto with Kale and Baked Sweet Potato Fries

It's been a couple of weeks since I've made chicken or meat of any kind. It wasn't a conscious decision, but mainly driven by all the awesome vegan recipes I've been trying lately. I have to say that I am intrigued by the number of substitutes that are available for my traditional protein choices. Especially since my failed attempt of going vegan as a teenager resulted in a protein deficiency. 

Anyway, I'm not vegan today, hence this awesome chicken dinner. I love it because it can all be accomplished in less than 30 minutes, making it ideal for those busy week nights.

Ingredients (Serves 2)

• 8 oz chicken strips/breast
• 1 medium sweet potato
• 8 cups fresh kale
• 2 tbsp. extra virgin olive oil
• 1/4 cup traditional pesto (store bought or homemade)
• 1/4 cup chopped onion
• 2 garlic gloves
• 1 cup chicken/vegetable stock

Preheat oven to 400 degrees

Peel and slice sweet potato into slices as pictured below. Place potato slices in a bowl with one tablespoon olive oil and shake lightly until olive oil has covered sweet potato pieces. Place on a pizza pan or other vented pan as pictured below and place in oven at 400 degrees for 15 minutes on each side. You will know the pieces are ready to be turned because the bottom will be crispy sort of like french fries.

Rinse chicken in cold water and pat dry. In a mixing bowl combine chicken with pesto. I like to do this a few hours before or even the night before to let the flavors from the pesto soak into the chicken. Next,  simply cook the chicken in a non-stick pan or grill (indoor or outdoor) at medium heat until cooked. 

Last but not least is our yummy kale. In a non-stick pan, sauté onions and garlic in one tablespoon olive oil until slightly cooked. Add kale and chicken or vegetable stock and let simmer until liquid is gone. Unlike spinach, the kale should still have a fresh un-withered appearance when done.

Carnival Salad with Tropical Skewers

It is freezing here in Texas, so getting me to eat a traditional salad is not a likely event. However, if you dress it up and make it reminiscent of drive around my native Eastern Caribbean, there is certainly room for negotiation. Hehe... While it does not include all these things, this salad reminds me of mangoes, bananas, pineapples and all the healthy yet yummy things that grew on my grandma's farm and in her garden. You probably realize that there is a reoccurring theme of me talking about my grandma, but it's because it was at her feet that I learned how cook. So, she is a huge part of the way I view food. Now let's talk about how I made this...

Ingredients (Serves 3-4)

• 1 package tofu/tempeh or 1 large chicken breast(stripped)
• 2 cups fresh pineapple, diced
• 1/2 yellow zucchini squash( about 200 grams)
• 1/2 pear (about 200 grams)
• 1 vine ripened tomato
• 3 mushrooms
• 1 cup sliced red and/or yellow peppers
• 1 cup fresh blackberries
• a small bunch of ciliantro
• 1/2 lemon
• 2 tbsp. vinaigrette dressing
• salt and pepper to taste
• 3-4 bamboo skewers

 Directions

Cut the zucchini and pear into spears as seen above. Slice tomatoes, mushrooms and peppers. Chop cilantro.

Combine all ingredients into a salad bowl with salad dressing and place in refrigerator to marinate while preparing skewers.

Skewer tofu, tempeh or chicken onto bamboo skewers with pineapple as seen below. Squeeze fresh lemon juice over the skewers, add salt and pepper to taste and grill in a non-stick stove top pan until cooked.

Add skewers to salad and serve it up.

Choco Morning Energy Bowl

Have you ever met someone who just seems to be their happiest in the morning? Meanwhile, you on the other hand have to execute an internal argument to pry yourself out of bed. Some people do coffee or even green tea in the morning to get their days going. However, I'm not a big coffee or tea drinker, but I like the idea of something to stimulate the brain and the body in the morning. Enter my chocolate smoothie bowls...

The cacoa is the main ingredient that makes this bowl a great energy boosting treat because as you may know it is a stimulant. Made from bananas, this bowl is my newly found favorite way to combine my post workout carbohydrates, protein, while getting two daily servings of fruit and energy to kick start my day.

Blend the following ingredients

• 1 frozen banana
• 1-2 tbsp. raw cacao powder
• 1 scoop protein powder- I use a powder that is high in protein and low in carbohydrates
• 2 tbsp. Greek yogurt
• 1 oz almond milk
• 1/3 cup unsweetened coconut flakes
• 1 handful cacao chips or cacao nibs 

Warm Quinoa Porridge

I love Cream of Wheat (also known as Farina). It was a staple of my childhood as my grandmother made it for breakfast several times a week when I was growing up. The way she balanced the cinnamon, nutmeg and brown sugar was mere perfection and for a child it was a warm and delicious way to start the day. I went home to the Caribbean about a month ago and this grandma's girl was sure to special request my Cream of Wheat. It was bomb!!!

Anyway, now that I am trying to shed some pounds, I am staying away from wheat products for a while but was craving that warm, creamy cinnamon taste. So, I decided to try it with Quinoa and while I will admit it is not quite the same, it is a worthy alternative. Here's how I did it...

Ingredients

• 1 cup quinoa, cooked
• 1 cup almond milk
• 2 tbsp. greek yogurt
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 1 tsp. brown sugar

Direction

Like I mentioned in one of my previous posts, I batch cook my Quinoa (enough for 5 days) to avoid having to prep it for every dish. If you would like to see how I achieve that beautiful fluffy texture, please see a few posts back for my Blackbean and Quinoa Garden Burger. Once your Quinoa is cooked, everything else is a breeze.

In a bowl or measuring cup, combine and mix all ingredients together. Cover and rest in the refrigerator for 2-3 hours or even the evening before you intend to make the porridge. This will allow the cinnamon, nutmeg and almond flavor to set into the Quinoa. The next and last step will be to pour the mixture into a small saucepan on low heat for about 5 minutes or until the porridge has thickened. Serve in a bowl by itself or with fruit and nut toppings.

Choco Butter Smoothie Bowl

Say goodbye to straws and sip cups and say hello to the smoothie bowl. Yes, not only does eating a smoothie from a bowl make for better presentation but it tricks your brain into thinking you're actually eating more. Preparation is super quick and easy, which makes it perfect for a quick snack and even a meal replacement.

Blend the following ingredients:

• 1 frozen banana
• 4 tbsp greek yoghurt 
• 1 tbsp cacao powder 
• 1 tbsp natural peanut butter
• 1 oz milk (I use fat free organic milk but you can use almond, soy or whatever you prefer)
• Toppings of your choice (blackberries and almonds pictured above)

Whole Wheat Grilled Chicken Pizza

In my opinion, a healthier lifestyle does not mean eating boiled chicken and broccoli every night. It's about moderation and injecting wholesome ingredients into the things we already love. This is another one of my kitchen experiments that is not only a healthier alternative to ordering out, but I promise you it's delicious as well.

Pre-heat oven to 425 degrees

Pizza Dough

• 2.5 cups whole wheat flour
• 1 tbsp baking powder
• 1 tsp salt
• 2 tbsp dried oregano
• 1 tbsp olive oil
• 1 cup cold water

Toppings

• 4 oz grilled chicken chopped
• 4 oz tomato sauce
• 2 cups mozzarella cheese
• 4 tbsp grated parmesan cheese
• 1 handful fresh spinach
• fresh basil
• sun dried tomatoes

Mix dry ingredients together in a mixing bowl. Add olive oil, water and knead dough together. Roll dough to desired size and density w/ a rolling pin. Place dough in pizza pan or baking sheet. Take a fork and poke holes into dough to ensure food is cooked. Add desired toppings.

Spinach Blueberry Salad with Quinoa, Cottage Cheese and Honey

Attempt this salad with caution as it is wildly delicious. It is packed with protein, fiber and vitamins and is a perfect snack to satisfy your sweet tooth. Did I mention that it includes THREE super foods (spinach, blueberries and honey)?

Ingredients

• 1-2 cups Organic Baby Spinach
• 1 cup Fresh Blueberries
• 1/3 cup Quinoa (cooked)
• 1/3 cup of Fat-free Cottage Cheese
• 1 Tbsp. Honey

Homemade Banana Oatmeal Pancakes

Ingredients (Yields 6-8 pancakes)

• 4 Bananas
• 2 Egg Whites (raw)
• 2 Cups Quaker Old Fashioned Oatmeal (dry measure)
• 1 Tbsp. Coconut Oil (optional but adds noticeable flavor)
• 1 Tsp. Vanilla Extract
• 1 Tsp. Cinnamon

Directions

In a mixing bowl, mash bananas until slightly liquid. Add egg whites, coconut oil and vanilla extract to banana mixture. Add Quaker oats and cinnamon to mixture. The batter should be slightly firm but not liquid. Cook pancakes in a nonstick skillet on low heat until pancakes are golden brown. Serve with 100 percent maple syrup of fruit compote.