October Pumpkin Series: Pumpkin Maple Granola

Happy Hallo-week! We're almost to the end of October, but my interns have two more great recipe adaptations to share. This Pumpkin Maple Granola, adapted from Minimalist Baker, is sure to please and is a great option for nursing mamas since it contains galactogogues oats and flaxseed. Dig in!

*M*

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From Kayla: 

I’ve always loved fall. When blessed with the vision of fall colors, I’m absolutely in a state of bliss. The crisp air refreshes my lungs as I inhale the warm smells of the season. Living in Tennessee, we had three huge trees in our front yard. I would volunteer myself to rake the leaves; at a young age, I’d discovered the feeling of pure Zen. My parents would buy the trash bags with jack-o-lantern faces on them. After jumping into the leaf piles a few times, I would stuff these bags with the leaves I’d raked. We would have enough leaves to line our ½ acre long driveway with these bags. I loved dressing up for Halloween, and you better believe my costumes were always on point. But my best memories of fall were not of candy or scary masks, but of good home cooked comfort food and the array of colors outside my southern childhood home.

These days, I have my own ideas of comfort food. Thick oatmeal, creamy pasta, steamy lattes, rustic soup and chunky granola are among the front runners. This pumpkin maple granola was adapted from the Minimalist Baker, using what I had on hand. While they match the pumpkin them much more, I was out of pepitas. So I added cashews and macadamia nuts, along with a couple tablespoons of flax seeds to boost the omega-3. I replaced regular sugar with brown sugar to incorporate a deeper, rich molasses hint. I also used a roasting pan for my granola and baked it all in one batch. I brought some of this to share with my coworkers and it was a huge hit! I hope you enjoy.

Pumpkin Maple Granola

Adapted from Minimalist Baker

Ingredients:

3 cups rolled oats

1 ½ cups raw pecans

½ cup cashews

¼ cup macadamia nuts

2 tablespoons flax seeds

3 tablespoons brown sugar

¼ teaspoon sea salt

¾ teaspoon pumpkin pie spice

½ teaspoon cinnamon

¼ cup coconut oil

1/3 cup maple syrup

1/3 cup pumpkin puree

Instructions:

Preheat oven to 340 F. Mix oats, nuts, spices, sugar and salt together in a large bowl. In a small saucepan over medium-low heat, warm the coconut oil, maple syrup and pumpkin puree and whisk. 

Pour over the dry ingredients and incorporate with a wooden spoon.

Spread evenly onto two baking sheets or in a large roasting pan. Bake for 23-33 minutes. For chunky granola, don’t worry about stirring. If you like it more consistent, stir halfway through.

Remove from oven when granola is golden brown and let cool completely. It will crisp up as it cools.

Enjoy!

Kayla

No Bake Energy Bites

Summer is the time to make meals easy and cool, especially in Arizona.  We're not particularly motivated to heat up the kitchen when it's approaching 120 degrees outside.  My nursing mama friends out there will especially enjoy this recipe because it includes oats, a galactogogue.  Thank you to our recent college grad and wonderful intern Kelsey for this delicious treat!

*M*

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I have really been in a dessert mood lately. I have been making Megan’s GF Peanut Butter Dark Chocolate Bars on a regular basis and they have been satisfying my sweet tooth! I decided to test out a new dessert/snack from Gimme Some Oven that incorporates sweet items such a chocolate but is also very nutritious.

I have always liked chia seeds but never realized how good they were for you until about a year ago. This ancient super-seed has more omega-3 fatty acids than salmon, ounce for ounce.  Omega-3 fatty acids build new cells and regulate various processes of the body. Unfortunately, our bodies cannot make omega-3 fatty acids, so we must consume them. When I find myself consuming high amounts of essential fatty acids, I always see a difference in the growth of my hair and nails. This is because they can aid in beautiful hair and nails. This seeds can also contribute to heart health. In addition, chia seeds can help curb your appetite and add fiber to your diet.

You can have these as a snack between meals or even as a dessert like I do!  

No Bake Energy Bites

Ingredients:

1 cup dry oatmeal (I used old-fashioned oats)

2/3 cup coconut flakes

½ cup peanut butter

½ cup ground flaxseed

½ cup chocolate chips or cacao nibs

1/3 cup honey or maple syrup

1 tablespoon chia seeds

1 teaspoon vanilla extract

Instructions:

Assemble ingredients.

Mix all ingredients together in a medium bowl until thoroughly mixed.

Cover and let sit in fridge for approximately 30 minutes.

Then roll into balls and store in an airtight container and keep refrigerated for up to a week.

Makes about 20-25 energy bites.

  

Enjoy!

Kelsey

All About Oats Part 3: Overnight Oats (Guest Blogger)

Meet Kelsey.

Kelsey is my wonderful intern.  I'm so excited to have her help!  Her sister Angie and I have been friends since college, and I have gotten to know their wonderful family over the years.  Kelsey will make an awesome RD soon.  Below is her first blog post about super popular Overnight Oats.  Enjoy!

*M*

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I am both excited and grateful to be a guest blogger and intern for this amazing site! I would like to share with you one of my favorite breakfast recipes. This recipe is essential to me since I am constantly rushing out the door in the morning, yet I still know that I need to eat something for breakfast (the most important meal of the day some will say). Right now I am a full time student at ASU, a volunteer at a hospital and a dance/tumbling instructor. My days consist of waking up and rushing out the door to the gym, rushing to get to school and rushing to get to work. I do find time to relax and do pilates and yoga every once in awhile!

I was first introduced to overnight oats at the Gilbert Farmer’s Market: Uprooted Kitchen. I was a bit skeptical because I was unsure if I would like oats that were chilled. After I tasted the first bite, I absolutely loved them. I then did a great deal of research on different recipes and found that the flavor possibilities were endless. I thought to myself, “I could make this every morning for breakfast and never get tired of it!” I am thrilled to share with you the favorite recipe that I have found for overnight oats. I have, no joke, been eating these for breakfast for the last week.

Overnight oats are a super quick and easy meal that will please anyone who likes flavored oats. 

Peanut Butter Banana Overnight Oats

Ingredients:
¼ cup Old Fashioned Oats (not the quick, instant or steel cut)
1/3 cup almond milk
1 ½ teaspoon chia seeds
¼ cup greek yogurt
1 tablespoon PB2 (peanut butter powder)

Optional:
1/4 cup walnuts

In the morning add:
1 banana
1 tablespoon hemp seeds
  
Instructions:

Assemble ingredients.  

 

Combine all ingredients in a jar and shake/stir it together. Let it sit overnight in the refrigerator or up to three days and enjoy! 
 

 

Once I take it out in the morning, I add a banana and 1 tablespoon hemp seeds for an extra crunch and protein.
 

Do not be afraid to try other ideas! I have only made the peanut butter banana but once I move pass my obsession with this flavor, I want to try blueberry maple, apple cinnamon, banana cocoa, etc.!!

 

Have fun and be creative! Hope you all enjoy!

Kelsey

All About Oats Part 3: Oatmeal Baked Chicken

I haven't blogged in a month because I'm working on a new special project in the kitchen.  I promise I will share it with you soon, as I'm really excited about it.  Until then, how about some chicken?

As you know, I have been cooking with oatmeal a lot more lately since oats are considered galactagogues (foods that help with breastmilk supply).  I haven't had any supply issues, but since I'm pumping every day to build up a freezer stash I'm trying to keep my supply really strong.  Plus, oats are a great way to sneak in soluble fiber and B vitamins, and they are a great substitute for breadcrumbs in many recipes.

The recipe below is adapted from Taste of Home but has been tweaked because I'm avoiding cow's milk.  It has a nice, hearty texture and was given the big thumb's up by the Mister.  I also didn't use nearly as much chicken as originally called for and made the recipe with organic chicken thighs.

Oatmeal Baked Chicken

Ingredients:
1 cup rolled or quick cooking oats (can opt for gluten-free oats as well)
1 T paprika
1 T garlic powder
1 T chili powder
1 tsp. sea salt
1/2 tsp. ground cumin
1/4 tsp. black pepper
1 1/2 lb. organic boneless, skinless chicken thighs
1 egg, beaten 
2 T melted pasture butter

Instructions:

Here's my sous chef with ingredients:

Coat a 8x8 inch baking dish with cooking spray or a bit of melted butter; set aside.  In a shallow bowl or large resealable plastic bag, combine oats, paprika, chili powder, salt if desired, garlic powder, cumin and pepper. 

In a separate bowl, dip chicken in egg, then coat with oat mixture.  I forgot to snap a photo, so here's one of my helper.

When I'm around hot surfaces I put her in her play gym on the floor, away from anything that could fall or splatter.  Safety around kiddos is imperative while cooking.

Place in prepared baking dish. Drizzle with butter.  (I simply cut up little pieces of butter and placed on top.)

Bake, uncovered, at 375° for 35-40 minutes or until juices run clear.  Serves 6.
 
While baking, prepare your side dishes...or just play with your 2- and 4-legged friends.

Nom nom, no?

Serve with a big green salad and sliced sweet potatoes drizzled with coconut oil and seasoned with cinnamon and sea salt.

She doesn't get to taste it (directly), but she loves to watch as we eat.  Family meals start early around here!

All done!

Enjoy!
*M*

All About Oats Part 2: Old-Fashioned Meatloaf

Meatloaf goes over really well in my house.  My mother-in-law made it often for my husband when he was a kid, so he associates meatloaf with feel-good family memories.  When I look at traditional meatloaf recipes, however, I am not thrilled with the ingredients.  Enter this recipe, (surprisingly) from Paula Deen.  As usual, I have adapted it slightly to include ingredients I prefer.

I like this recipe because everything goes into a bowl, which is then transferred into a pan.  There is no pre-cooking or extra steps, so it only takes a few minutes to assemble.  Plus, you can double the recipe and freeze the raw, prepared meatloaf to pop in the oven after you it has thawed in the fridge weeks (or months) later. Plus, it contains oats, which are not only a good source of soluble fiber but may help improve milk supply for those who are nursing.

Make sure to use grass-fed beef, which can be found at your local farmer's market and many health food and grocery stores.  Grass-fed beef, as opposed to corn/grain-fed beef, contains 3 times higher omega-3 fatty acids and is a great source of conjugated linoleic acid (CLA), which is anti-inflammatory, cancer preventive, and may help with fertility.  When the animal eats what is meant to eat, the meat from the animal is much healthier.  You really are what you eat.

When choosing ketchup, check the label.  Many "mainstream" ketchup brands contain high fructose corn syrup, which increases your risk for fatty liver disease, heart disease, and overall inflammation based on the way it is metabolized by the liver.  I usually pick up organic ketchup from Trader Joe's, but even some mainstream brands are starting to switch back to plain ol' sugar instead of HFCS.  I think companies are starting to listen.  If you want to get really adventurous and make your own ketchup, check out this recipe.

To avoid BPA, a potential carcinogen, buy canned foods from manufacturers who avoid using BPA in their can liners.  Muir Glen, Eden Organics, and Amy's, all found at Whole Foods, Sprouts, and other health food stores, are BPA free.  Check out this interesting blog post regarding BPA in your favorite brands.

Ingredients: 
 

1 lb ground grass-fed beef
1 1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup chopped onion
1/2 cup chopped bell pepper
1   egg, lightly beaten
8 ounces canned diced tomatoes (without juice) - I used Muir Glen Fire Roasted
1/2 cup quick-cooking oats - I used old fashioned oats

Topping:
 
1/3 cup HFCS-free ketchup
2 tablespoons raw honey (can use less or sprinkle stevia)
1 tablespoon prepared mustard

Instructions:

Preheat oven to 375 degrees F.  Mix all meat loaf ingredients well and place in a baking dish.  (Note: I doubled the recipe in these photos.)

Shape into a loaf or use a loaf pan. 

Mix ingredients for topping and spread on loaf. Bake for 1 hour.  Remove from the oven, let cool slightly, and cut into slices.

This is what you get, especially if you fail to cut your onions into small pieces...

I served this awesome meatloaf with roasted Brussel sprouts, gluten-free bread (Pamela's GF bread mix), and a strawberry spinach salad with goat cheese and walnuts.  I even got fancy and lit some candles...not a usual occurrence with a 3-month old at home!  However, small touches like these help make the meal more of an enjoyable "event" than just a time to refuel.  When you enjoy your food, you're more likely to eat just enough of it - not more than your body actually needs.

Enjoy!

*M*

All About Oats Part 1: Homemade Granola

Granola has long held the reputation as a "natural health food," yet the nutritive benefits of most store bought granola are greatly diminished by high quantities of refined sugar and inflammatory vegetable oils.  Enter this homemade granola, adapted by yours truly from Alton Brown's Food Network recipe. Oats can be a great way to add soluble fiber, magnesium, and immune-boosting beta glucans to your diet, but sometimes plain old oatmeal can get a little routine.  (Getting bored with your oatmeal?  Check out this post on creative ways to spice up your oatmeal.)  Side note: make sure to always add some protein to your oatmeal, perhaps in the form of nuts, stirred in peanut butter, or even some protein powder to make your breakfast more well rounded and satisfying and to prevent a mid-morning blood sugar crash.  

I have been eating and baking with oats more often lately because they may help with breastmilk supply, and with four close friends having April babies I'm trying my hand at more oat-based recipes as gifts.  I love this adapted recipe, below, because it combines oats with dried fruits, dried unsweetened coconut, coconut oil, and nuts - all nutrient powerhouses.  Plus, with the fat and protein in the nuts and sweetness from a bit of honey, maple syrup and stevia, it causes much less of an insulin spike than your typical bagged granola.  Enjoy this granola atop organic Greek yogurt, mixed with almond milk and sliced banana, or just plain out of the bowl as a snack.  It stores well and makes a great gift, too!

Healthier Homemade Granola

Serves 6

Ingredients:

3 cups rolled oats
2 cups raw or dry roasted nuts (I used walnuts, almonds and cashews)
3/4 cup unsweetened shredded coconut or coconut flakes
1/4 cup honey
1/4 cup real maple syrup
1/3 cup organic coconut oil
1/2 to 1 cup raisins, cranberries or other dried fruit
3/4 teaspoon sea salt
Dash stevia
Cinnamon to taste

Instructions:

Preheat oven to 250 degrees F.  In a large bowl, combine oats, nuts, coconut and dried fruit.  

Combine all other ingredients in a separate bowl.  

Pour liquid mixture over oat mixture and pour onto two sheet pans. 

Cook for 1 hour 15 minutes to achieve an even color.  Mmmmmm...can't you smell that coconutty goodness already?  (Yes, coconutty is a word!)

Remove from oven, cool, and store in a glass bowl or containers.

Here was my breakfast - granola, almond milk, and bananas!  It was super fast, satisfying and definitely fulfilled my granola craving.  Plus, I am getting plenty of healthy fats - especially lauric acid from the coconut - which is so important for breastmilk quality.  (Not breastfeeding?  Coconut is awesome for your immune system, thyroid, and metabolism.)
 

Enjoy!
*M*

My Favorite Oatmeal on the Go

I came across a really cool product, Umpqua Oats, while grabbing iced tea at my local AJ's grocery store. Umpqua Oats is based Oregon and sells a variety of individually packaged oatmeal in a variety of delicious and healthy flavors. The best part? Just add water!


I'm normally not a fan of many "convenience" foods because they're often loaded with artificial ingredients, hydrogenated oils, and refined flours. Your typical instant oatmeal has lots of added sugars, colors, and flavorings. Fortunately, Umpqua sticks to the "real thing" when making their oatmeal - and it tastes delicious! They use only whole rolled oats, which are more slowly digested than instant oats, plus a variety of nuts, natural sweeteners, dried fruits, and other healthy ingredients, such as flaxseed.

Oats can be a really healthy addition to our diets. Research suggests that oatmeal is cardio-protective, helps fight cancer, and even may ward off infection. The trick to eating oatmeal is to find a combination that's balanced, satisfying, and contains healthy "add-ins" (keep reading!).

A lot of my clients report that they feel hungry very soon after eating oatmeal. This is a very true phenomenon. When we eat a mostly carbohydrate-containing meal, such as instant oats with a banana, we have a quick rise in blood sugar. This prompts the pancreas to release insulin, a hormone that "unlocks" the door to each cell and lets the broken-down carbohydrate from the blood to enter the cell. When the carbohydrate in the blood ("blood sugar") moves into the cell, our blood sugar drops quickly, prompting sensations of hunger. We then reach for something to give us another "boost," like pretzels or candy, and complete the cycle over and over. Not only do we end up eating a lot more than our bodies actually need, but we're riding a roller-coaster of blood sugar peaks and valleys, which makes us feel hyper, then lethargic. Furthermore, mounting research suggests that this cycle of high blood sugar and the resultant high insulin response is what leads to heart disease and a host of other maladies.

So how do we temper this cycle? Just remember three things: fiber, protein, and fat. These three nutrients slow down the rate of conversion of food into sugar in the blood. Whenever you eat grains, opt for whole grains that are as minimally processed as possible. This will add nutrients and fiber. Also, make sure to add some sort of protein and fat to each meal. Protein, found in hard boiled eggs, nuts, dairy, beans, fish, seeds, and animal products, maintains muscle, provides essential amino acids for cellular and cognitive processes, and helps us feel satisfied and more clear-headed longer. Don't forget the fat! Fat is essential for cellular communication, since every cell is surrounded by a lipid (fat) layer. It also is necessary for nutrient absorption, healthy skin and hair, and in fighting disease, plus it makes food taste good! Fat can be found in nuts, seeds, avocados, dairy, avocados, olives, fatty fish, meat (like organic, grass-fed beef), and butter (like organic pasture butter).

The folks at Umpqua know that this balance of carbohydrates, protein, and fat is important. Their "Not Guilty" flavor contains only rolled oats, flaxseeds, chia seeds, blueberries, and apples. With 8 grams of protein, 8 grams of fiber, and 6 grams of fat, you're getting a nice balance of nutrients. I like to add a little stevia for a hint of sweetness. This flavor is only 220 calories, which is pretty light for a breakfast (especially if you're active), so you might want to add a hard boiled egg or piece of fruit. However, if you're not a big breakfast eater or want a really yummy snack, it's a great option!


Of course, Umpqua also has more creative options, such as Monkey Bars (chocolate, peanut, and coconut) or Lei'd Back (cashews, macadamia nut, papaya, and coconut), plus a slew of other delicious varieties. Many of their flavors are sweetened with evaporated cane juice (sucanat sugar), a minimally processed, more favorable option than the high fructose corn syrup or artificial sweeteners you might find in other products. Monkey Bars went over extremely well when taste tested at my Karve Studio Scottsdale seminar in June.

To make Umpqua oats for yourself, just add hot water to the level indicated on the container, wait a few minutes, and enjoy. It's warm, satisfying, and super easy, especially on busy mornings. Stash a few in your desk at work and you will never miss breakfast again!

Find Umpqua Oats at your local AJ's store (in Arizona) or at a variety of vendors nation-wide. Check out their website for more information. (A big thanks to Norm Price of Umpqua, who graciously provided over 40 samples for my Karve and k Pilates "Breakfast" seminars - you rock! They were a huge hit!)

If you want to check out Umpqua Oats for FREE, come to my k Pilates seminar this Saturday, July 16th at 11 AM in Mesa, Arizona. For more information, go to kpilates.com.