Arugula Caesar Salad with Crouton

  

 Ingredients:

• 1 tbsp olive oil
• ¼ cup breadcrumbs OR bread cut into small pieces
• 1 tablespoon grated Parmesan cheese
• ½ tsp EACH: Italian seasoning and garlic powder
• 1 pinch salt and pepper
• 4 ounces baby arugula
• ¼ cup shaved Parmesan cheese

 The Dressing

• ¼ cup plain, Greek yogurt
• 2 tbsp mayonnaise
• 2 tbsp grated Parmesan cheese
• 2-3 tsp lemon juice as per your taste
• 1 ½ teaspoons anchovy paste
• ½ teaspoon Dijon mustard
• 1 small clove garlic
• ½ teaspoon pepper
• 1 pinch salt

 

Instructions 

• Mix the dressing ingredients together, then place the bowl in the fridge while you prepare the rest of the salad.
  
  
• Heat the oil in a small pan over medium heat. Add the breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper and mix well. Continue to mix until the breadcrumbs is golden brown and crispy and then remove the pan from the heat.
  
  
• Add the arugula to a salad bowl and pour enough of the dressing over top to lightly coat the greens – about half. Add half of the crouton crispies and the shaved Parmesan and toss gently to coat. Sprinkle the rest of the crouton crispies over top and serve right away.
  4 ounces baby arugula, ¼ cup shaved Parmesan
  
  

Notes

Make-ahead tips: The dressing can be made ahead and kept in your fridge for up to a week. The crouton crispies stay crisp for many days if kept in a sealed container on your counter.  Dressing amount: The amount of dressing is more than you need for one salad, but I can’t bear to go through the effort of making only enough dressing for one salad, especially when it keeps so well. You can save the rest for a salad tomorrow, drizzle the extra over your main dish, or cut the dressing recipe in half if you only want one salad. 

 

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High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

  

Ingredients

• 2 ripe medium bananas, divided

• 1 cup nonfat plain strained (Greek-style) yogurt

• ½ cup unsweetened soy milk

• ¼ cup natural peanut butter

• 1 tablespoon pure maple syrup

• Pinch of salt

• 1 cup old-fashioned rolled oats

• 1 cup blueberries, plus more for garnish

Directions

1. Place 1 banana in a large bowl; mash with a fork until smooth. Add 1 cup yogurt, ½ cup soy milk, ¼ cup peanut butter, 1 tablespoon maple syrup and a pinch of salt; stir until combined. Stir in 1 cup oats and 1 cup blueberries. Cover and refrigerate until the oats have softened, at least 8 hours.

2. Before serving, slice the remaining banana. Top the oats with banana slices. Garnish with more blueberries, if desired.

To make ahead

Refrigerate oats, covered, for up to 3 days. Top with banana just before serving.

 

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High-Protein Strawberry & Almond Butter Overnight Oats

 Ingredients 

• 1 ripe medium banana

• 1½ cups unsweetened almond milk

• 1 cup whole-milk plain strained (Greek-style) yogurt

• ½ cup smooth natural almond butter, divided

• 2 tbsp ground flaxseed (flaxmeal)

• 1 tbsp pure maple syrup

• ¼ tsp salt

• 1 cup old-fashioned rolled oats

• 1 cup chopped fresh strawberries, plus more for garnish

Directions

Mash banana in a large bowl with a fork until smooth. Add 1½ cups almond milk, 1 cup yogurt, ¼ cup almond butter, 2 tablespoons flaxseed, 1 tablespoon maple syrup and ¼ teaspoon salt; whisk until smooth. Stir in 1 cup oats and 1 cup strawberries.

Cover and refrigerate until the oats have softened, at least 8 hours or up to 3 days. Stir before serving; top each serving with 1 tablespoon almond butter. Garnish with additional strawberries, if desired.

1. 
   

To make ahead

Refrigerate in an airtight container for up to 3 days. Stir before serving.

 

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Protein Oatmeal

  

Our Protein Oatmeal will keep you energized for hours with the hunger-crushing combo of protein and fiber. We combined three sources of protein from milk, peanut butter and your favorite protein powder to amp up the muscle-building and satiety potential of this delicious breakfast. Fiber-packed oats and bananas will help keep your gut in good working order throughout the day, and the comforting flavors of cinnamon and vanilla are the perfect complement. Keep reading for our expert tips on ingredient substitutions, ways to change up the flavors and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• If you prefer a lighter texture or want to slightly lower the calorie count, you can replace ¼ cup of the milk with water.
• Feel free to substitute the seasonings for a different flavor. You can replace the cinnamon with pumpkin pie spice or add a pinch of cardamom.
• To achieve a deeper sweetness, consider using maple syrup instead of brown sugar.

Nutrition Notes

• Old-fashioned oats are packed with fiber and contain a specific type called beta-glucan, which can help pull bad cholesterol out of the body—this benefits heart health. Oats are naturally gluten-free but may be contaminated with gluten during processing. If you're avoiding gluten, you may want to choose oats specifically labeled as gluten-free.
• Dairy milk is a source of over a dozen essential vitamins and minerals, such as calcium, potassium, magnesium and vitamin B12. Milk also contains all macronutrients, carbs, protein and fats for an overall healthy dietary pattern. 
• Peanut butter adds protein and healthy fats to these oats. When choosing a peanut butter, look for minimal ingredients, typically only peanuts and salt. Avoid those with added sugars.

Ingredients

• 2¼ cups reduced-fat milk

• 1 cup old-fashioned rolled oats

• 1 tbsp light brown sugar

• 1 tsp cinnamon pdr

• 1 tsp vanilla extract

• ¼ tsp salt

• 1 tbsp protein powder

• 1 small banana, thinly sliced (about ½ cup)

• 4 tsp smooth natural peanut butter

  Instructions 

  Combine 2¼ cups milk, 1 cup oats, 1 tablespoon brown sugar, 1 teaspoon cinnamon, 1 teaspoon vanilla and ¼ teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to maintain a gentle simmer; cook, stirring occasionally, until the mixture thickens and most of the liquid is absorbed, about 8 minutes. Remove from heat and stir in 1 tablespoon protein powder.

  Divide the oatmeal evenly between 2 bowls. Top each with half the banana slices and 2 teaspoons peanut butter.

  To make ahead

  This oatmeal is best enjoyed fresh, but leftovers can be refrigerated in an airtight container for up to 2 days. Reheat with a splash of milk on the stove-top or in the microwave.

Directions

1. Combine 2¼ cups milk, 1 cup oats, 1 tablespoon brown sugar, 1 teaspoon cinnamon, 1 teaspoon vanilla and ¼ teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to maintain a gentle simmer; cook, stirring occasionally, until the mixture thickens and most of the liquid is absorbed, about 8 minutes. Remove from heat and stir in 1 tablespoon protein powder.

 Combine 2¼ cups milk, 1 cup oats, 1 tablespoon brown sugar, 1 teaspoon cinnamon, 1 teaspoon vanilla and ¼ teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to maintain a gentle simmer; cook, stirring occasionally, until the mixture thickens and most of the liquid is absorbed, about 8 minutes. Remove from heat and stir in 1 tablespoon protein powder.

Combine 2¼ cups milk, 1 cup oats, 1 tablespoon brown sugar, 1 teaspoon cinnamon, 1 teaspoon vanilla and ¼ teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to maintain a gentle simmer; cook, stirring occasionally, until the mixture thickens and most of the liquid is absorbed, about 8 minutes. Remove from heat and stir in 1 tablespoon protein powder.

Divide the oatmeal evenly between 2 bowls. Top each with half the banana slices and 2 teaspoons peanut butter.

To make ahead

This oatmeal is best enjoyed fresh, but leftovers can be refrigerated in an airtight container for up to 2 days. Reheat with a splash of milk on the stovetop or in the microwave.

Directions

1. Combine 2¼ cups milk, 1 cup oats, 1 tablespoon brown sugar, 1 teaspoon cinnamon, 1 teaspoon vanilla and ¼ teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to maintain a gentle simmer; cook, stirring occasionally, until the mixture thickens and most of the liquid is absorbed, about 8 minutes. Remove from heat and stir in 1 tablespoon protein powder.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs