Tuesday, October 22, 2013

Lifehack: Overnight Oatmeal


Hi everyone!

A couple of weeks ago I came across the answer to how to eat a nice, homemade breakfast while still managing very early morning workouts. If you have limited time in the morning to prepare your breakfast but dislike the idea of having to buy your breakfast from a coffee shop, or even worse, skip it completely, then you MUST try this! Overnight oatmeal has officially become one of my favourite go-to meals. It takes very little preparation time, it is packed with protein, the possibilities of flavour combinations are endless, and most importantly, all I have to do is grab my jar on the way out in the morning! No more worrying about waking up extra early to make breakfast. 










Overnight Oatmeal (per serving)

Base Ingredients:
  • ¼ cup uncooked old fashioned rolled oats
  • 1/3 cup almond milk (or any milk of your choice)
  • ¼ cup low-fat plain Greek yogurt
  • 1 teaspoon chia seeds
  • 1 teaspoon honey or agave syrup, optional

Flavour Options:
1)    Apple:
a. ½ teaspoon cinnamon
b. ¼ cup unsweetened applesauce
c. fresh apple, diced (enough to fill the jar)
2)    Banana-chocolate
a. 1 tablespoon cocoa powder or your favourite chocolate protein powder (can also use 1 tablespoon of peanut butter if that’s your thing)
b. 1 tablespoon almonds, slivered
c. ¼ cup ripe banana, diced (enough to fill the jar or approx. half a small banana)
3)    Berry-mix
a. 1 tablespoon your favourite vanilla protein powder
b. ¼ cup frozen or fresh berries, or enough to fill the jar

Directions:
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds and sweetener. Put lid on jar and shake until well combined, or use a spoon. Remove lid, add the rest of the ingredients (depends on the flavour you choose) and stir until mix throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled and enjoy!

Note: My boyfriend finds this serving a little small, so I make a double recipe for him. 

~Milu


Friday, October 11, 2013

Butternut Squash Fall Tart

Hi Everyone!

It’s Friday again, AND a long weekend! I have been subscribed to an organic produce delivery service for the past few months. They deliver fresh, local fruits and vegetables to my doorstep on a bi-weekly basis. With squash season upon us, it was no surprise that last week’s box included a gorgeous butternut squash. I immediately thought of making either a soup or a some sort of pie. But I don’t have much experience making tarts or pies, something about the dough scares me I think… so when I found a tart recipe that didn’t require ‘hours’ of kneading, I decided to give it a try.  









Butternut Squash Tart


Ingredients:

For the crust: 
  • 1 cup spelt flour (or all-purpose if that's what you have on hand)
  • 3/4 cup all-purpose flour
  • 1 stick cold salted butter, cut into cubes
  • 1 tablespoon apple cider vinegar
  • 3 tablespoons ice-cold water
For the filling:
  • 1/2 large butternut squash, peeled and cubed 
  • 2 tablespoons olive oil
  • salt & pepper
  • 1/2 teaspoon nutmeg
  • 2 cloves garlic, minced
  • 1 bunch kale, stems removed, coarsely chopped
  • 1 teaspoon red pepper flakes
  • 1 small yellow onion, thinly sliced
  • 2 tablespoons balsamic vinegar
  • 3 eggs
  • 1 cup grated Gruyere, coarsely grated (or mozzarella cheese)

Directions
  1. Add flours and butter to a food processor (or blender with wide bottom) and pulse to combine until the butter forms pea-sized chunks. Add vinegar and cold water, one tablespoon at a time, while still pulsing. At this point, the dough should be able to hold together, but not be sticky. Shape dough into a ball, wrap it in plastic, and chill in the fridge for at least 30 minutes.
  2. Preheat the oven to 400 degrees. 
  3. On a lightly floured surface, roll out the dough into a 13-inch circle or the size of your tart/pie dish. Place the dough into your tart dish and press it down against the bottom and into the edges. Bake for 25 minutes. Remove from the oven and let it cool. 
  4. In the meantime, get the filling started; toss the squash with 1/2 tablespoon of the olive oil, 1/2 teaspoon salt, and the nutmeg on a baking sheet. Spread evenly on the sheet, and bake for 25 minutes. Remove from the oven and set aside. 
  5. Heat a large pan over medium-high heat. Add 1 1/2 tablespoons of the olive oil and heat through. Add the garlic and sauté for 2 minutes. Add the kale and cook for 5-7 minutes until it begins to soften. While it is cooking, add the red pepper flakes and a pinch of salt. Transfer to a large mixing bowl and set aside.
  6. In the same pan, heat the remaining 1/2 tablespoon olive oil over medium heat. Add the onion and a pinch of salt and cook until transparent (about 20 minutes), stirring every few minutes. Add the balsamic vinegar, stir, and remove from the heat. Set aside to cool. 
  7. Squeeze out any excess liquid from the kale and return to the bowl. In a separate bowl whisk the eggs and add to the kale. Add 3/4 of the squash, half the cheese, the onion, and a few grinds of black pepper to the kale-egg mixture. Stir together and add to the cooked crust. Scatter the remaining squash and cheese over the top, and add a few more grinds of black pepper. Bake until the egg is set and the top is lightly browned, 25-28 minutes. Remove from the oven and allow it to cool for 5 to 10 minutes before serving.  And.... enjoy!
Serves 2 nice slices + leftovers (or 4 people) 

~Milu

Thursday, October 3, 2013

Bananas for Banana Bread

Happy Friday!

Banana bread has become such a staple for me. I didn't grow up eating this comforting treat, but I was immediately hooked after trying it for the first time. Of course, ever since that moment, I've been tweaking my recipe to finally arrive at what I'm sharing with you today. Still delicious and comforting, but a lot more nutritious than any of the store-bought varieties. Hope you give it a try!






 




Banana Bread

Ingredients:

  • 1 Tbsp apple cider vinegar
  • 1/4 cup milk (skim, almond, 2%... whatever you like!)
  • 1/2 cup Agave syrup (or honey)
  • 1/3 cup coconut oil
  • 2 very ripe bananas
  • 1 1/2 cups kamut or spelt flour
  • 1/2 cup kamut flakes (can use rolled oats if you can't find any kamut)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup chopped walnuts
  • 1/2 cup semisweet chocolate chips
  • 1 Tbsp unsweetened shredded coconut
Directions:
  1. Preheat oven to 325°C and grease a rectangular loaf pan.
  2. Add the 1Tbsp apple cider vinegar to a measuring cup, and then add milk to 1/4 mark. Set aside.
  3. In a medium bowl mix agave syrup, coconut oil and mashed bananas. Mix well.
  4. In a separate bowl, combine dry ingredients (flour, baking soda, baking powder and salt).
  5. Add dry ingredients to banana batter and fold until well combined.
  6. Add apple cider vinegar and milk to the batter. Incorporate.
  7. Add walnuts and chocolate chips. Incorporate.
  8. Pour batter into greased pan. Sprinkle shredded coconut and some kamut flakes on top. Bake for 50-55 minutes, or until toothpick inserted in the middle comes out clean.
  9. Let it cool on a rack. Remove from pan and slice to serve. 
  10. Enjoy!
Option: To help you control your portions better, you can choose to bake this banana bread in a muffin tray. Reduce time to 30min and increase temperature to 350°C.


~Milu