Oatmeal with Fruit & Nuts

  

Ingredients

½ cup old-fashioned oats

1 cup skim milk

¼ cup nonfat plain Greek yogurt

¼ cup chopped apple

1 tbsp walnuts, toasted if desired

Preparations

Combine oats and milk in a small saucepan. Bring just to a boil over high heat; then reduce the heat to medium and cook, stirring frequently, until the oats are tender and creamy, 4 to 5 minutes. Remove from the heat, cover and let stand for 2 minutes. Serve topped with yogurt, apple and walnuts.  

 

Tips

People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

 

 

 

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

Cranberry-Pistachio Energy Balls

  

Ingredients 

3/4 cup lightly salted shelled pistachios

1/2 cup sweetened dried cranberries

1/4 cup pitted dates

3/4 cup old-fashioned rolled oats

2 tbsp tahini

2 tbsp fresh lemon juice

1 tbsp pure maple syrup

Directions

1. Add pistachios, cranberries and dates to a food processor; process until the ingredients are broken into smaller pieces, 10 to 15 seconds. Add oats, tahini, lemon juice and maple syrup. Continue processing until a thick paste forms, 40 to 60 seconds. With wet hands (to prevent the mixture from sticking to them), roll the mixture into 20 balls, about 1 tablespoon each.

Refrigerate in an airtight container for up to 2 weeks.

 

 

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

Blueberry-Coconut-Walnut Baked Oatmeal

  

Ingredients

½ cup dried pitted Medjool dates (about 7 dates), chopped 

8 tbsp hot water, divided, plus more for soaking dates 

3 cups frozen blueberries, divided

2½ tsp vanilla extract, divided

½ cup well-shaken and stirred unsweetened coconut milk

1 very ripe medium banana

1 large egg

2 tsp coconut extract

2¼ cups old-fashioned rolled oats

1½ cups chopped walnuts

¾ cup toasted unsweetened shredded coconut

1 tsp baking powder

1 tsp cinnamon pdr

¼ tsp salt

Directions

1. Preheat oven to 375°F. Lightly coat an 8-inch-square baking pan with cooking spray.

2. Place ½ cup dates in a medium heatproof bowl; add enough hot water to fully cover by ½ inch. Let stand at room temperature until the dates are slightly softened, about 20 minutes.

3. Meanwhile, combine 2 cups blueberries, 1 tablespoon water and ½ teaspoon vanilla in a small saucepan; bring to a boil over medium heat. Reduce heat to medium-low and simmer, stirring often, until the blueberries are mostly broken down and the sauce is slightly thickened, 6 to 8 minutes. Remove from heat and set aside.

4. Drain the dates and transfer to a food processor; pulse until finely chopped and sticky, about 10 pulses. With the processor running, slowly pour the remaining 7 tablespoons hot water through the chute, a few tablespoons at a time, until a semi-smooth paste forms, about 1 minute, stopping to scrape down sides as needed.

5. Add ½ cup coconut milk, 1 banana, 1 egg, 2 teaspoons coconut extract and the remaining 2 teaspoons vanilla to the food processor with the date mixture; process until smooth, about 1 minute.

6. In a large bowl, combine 2¼ cups oats, 1½ cups walnuts, ¾ cup coconut, 1 teaspoon baking powder, 1 teaspoon cinnamon and ¼ teaspoon salt. Add the date-banana mixture; stir until combined. Gently fold in the remaining 1 cup blueberries. Spoon half of the oat mixture (about 3 cups) into the prepared pan; spread in an even layer to fully cover the bottom. Spread the blueberry sauce evenly over the oat mixture; top with remaining oat mixture, spreading evenly over the sauce.

7. Bake until just set in the center, 30 to 35 minutes. Let cool in the baking dish on a wire rack for 10 minutes before serving.

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

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.

 

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

 

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.

 

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

 

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