Raw Oats – Strawberry Muesli

Raw oats are awesome! They’re healthy, gluten free and don’t need to be cooked. Once you get over the initial “strangeness” of eating raw oats, you’ll love this high fiber and healthy breakfast. Muesli, a European cereal based on raw oats is loved in Europe – give it a try where ever you live! Don’t buy expensive store bought muesli, it’s easy to do it yourself and healthier.

Recipe: Strawberry Muesli

Strawberry Muesli

Ingredients:

1 cup raw oats

1 cup sliced strawberries

1/2 cup walnuts

2 Tbsp ground flax (optional)

1 teaspoon brown sugar

Instructions:

Cover the oats with your choice of milk. Nut milk, rice milk, goat milk or regular cow’s milk will do the trick. Let them soak while you slice the strawberries thin. Add the strawberries and walnuts. Sprinkle with ground flax (optional fiber booster). If you like things a bit sweet, dust the mixture with some brown sugar.

TIPS on Raw Oats: Getting used to raw oats can take some time even for the most adventurous eaters. The texture can be a bit rough. The longer you soak your oats, the softer they will be.

Puffed Quinoa with Pineapple, Apricot and Walnut

Running out of ideas for what to do with your quinoa puffs?  Here is a really great flavor combination for puffed quinoa – pineapple apricot with walnuts.  I like using dried fruit in the quinoa puffs because it adds sweetness and flavor to my plain puffs.  While it seems like any old idea would work, I’ve definitely tried some combinations that just do not work;)  Here is one of my favorites!

Puffed Quinoa Pineapple Apricot Walnut

Puffed Quinoa Cereal

Cereal is so expensive.  Granola.  Puffs with fruit and nuts.  Guess what?  It’s all a giant scam!  Stop buying cereal now and start making your own.  It’s healthier, cheaper and you get to pick quality items – especially if you’re gluten free like me.

Puffed Quinoa DIY Breakfast Cereal

Ingredients: Puffed quinoa, nuts, seeds, dried fruit, chia seeds, flax.

Instructions: Throw whatever is to your liking into the bowl, pour the milk of your choice and THAT’S IT!  No more store bought overpriced fruit & grain for you!

Nutrition TIP: The nutrition of puffed quinoa is great.  A typical serving of puffed quinoa is 50 grams (which is a more than your typical 30 gram cereal serving – you can always eat less) – here is the nutrition for the quinoa:

Values Per 50g
Calories 180 calories
Protein 6.5g
Carbohydrates 32g
Sugar 1.75g
Fat 7.1g
Saturated Fat 0.96g
Fiber 7g
Sodium Trace

Post Gym TIP: I sometimes use this as my after snack.  If I eat it after the gym, I omit the added flax because my naturopath says too much fiber isn’t good in an after gym snack.

Puffed Quinoa Breakfast

Puffed quinoa is my new breakfast buddy!  It’s technically a seed, which satisfies my paleo wannabe side and makes a great gluten free cereal base.  Here is a brand new recipe for homemade puffed quinoa.  Puffed quinoa is high in fiber, protein and iron.  I’m so happy I found something healthy for breakfast that’s tasty, gluten free and filled with nutrients.

Puffed Quinoa Fall Breakfast

Ingredients:

1.5 cups puffed quinoa

1 cup frozen diced mango (I know, right, looks like pumpkin!)

1 oz (28 g) raw, unsalted pumpkin seeds (pepitas)

1 oz (28 g) raw, unsalted walnuts

1 oz (28 g) goji berries

Salt to taste

Milk (I use unfortified rice milk)

Instructions:

Dice and thaw the frozen mango, remove excess water/juice.  Pour the quinoa puffs into the bowl, add the rest of the ingredients and mix.  Add milk to taste and get eating –  quinoa puffs get depuffed pretty quickly after adding milk!  Cut the amount of seeds, nuts & berries in half if you want less calories.

Freezing Mangos TIP: You can freeze mango in large pieces (about 4 per mango) and cut them while they’re still frozen.  For some reason (sugar content?) the mangos don’t seem to freeze all the way and remain soft enough to be cut my a steak knife direct out of the freezer.  Very convenient!

Salt TIP: I like Guerande salts the best and the less expensive grey kind will do just fine for day-to-day use.  I like the shaker with the coarse grey salt in it.  It comes out in little crystals and is just delicious!  So the tip is don’t settle for regular salt.  I tried lots of kinds of salts (pink himalayan salt, red sea salt, dead sea salt, organic salt, regular salt) and finally fell in love with the Guerande.  The earthy taste and simple joy in triggering memories of our trip to Brittany (Bretagne) is completely worth the little bit extra it costs.

The Perfect Breakfast

Welcome to my perfect breakfast!  When I started my weight loss and healthy eating journey, this was my rock.  This breakfast was the solid start to my day that helped me kick start my new healthier life.  My perfect breakfast has treated me well during these past 9 months, during which I have gone from clinically overweight to normal weight.  I have never been so happy to be normal!

So, I want to pay homage to you, my perfect breakfast buddy.  For almost a year I ate you every day, I loved you, I cared for you and now all I can do is set you free!  Anyone looking for a tasty and simple way to kick start healthy eating habits, will want to try you.  I hope to see you when my dairy elimination trial ends, but only if it turns out that it wasn’t you causing my itchies:)

The Perfect Breakfast

Ingredients:

1 Cup Yogurt (Plain, 2 ingredients – milk & enzymes, Full Fat, No Hormones, Organic)

2 Tbsp Ground Flax

2 Tbsp Chia Seeds

1 Medium Sized Apple (Organic Preferably)

1 oz Raw Walnuts

Instructions:

Dice your apple – if it is organic, keep the skin.  If it’s conventionally grown, peel it first.  Place your diced apple in a bowl and cover it with yogurt.  Sprinkle the flax and chia seeds. Top with walnuts.  I like to mix the ingredients together into one big porridge, but I have a weakness for porridgey food.

TIPS on Yogurt Breakfasts: Adding berries is always a good idea.  One or two will do the trick and you can even use them direct from the freezer.  Swapping out the apple for more seasonal fruits is a great idea, just keep in mind that the glycemic index and sugar content of fruits vary.  And if you go for berries and no “fruit” it might be a little tart.

Millet Breakfast Delight

Going gluten free has been a challenge and one of the biggest problems is finding a good breakfast.  Oats are great, but since many of them are processed with gluten containing products they can make me itchy.  So I turned to millet.  Millet is a really healthy grain, gluten free and super easy to cook.  Its nutritional profile makes it a great after gym snack.

Ingredients:

1 cup dry millet cooked

1 – 2 oz dried fruit

1 oz nuts

1 tsp butter (coconut or olive oil is ok too)

Salt to taste

Instructions:

Cook your millet.  I use a rice cooker with 1 part millet, 2.5 parts water.  You can do the same in a pot.  If you are cooking millet in a pot, I recommend toasting it in butter first – it adds a rich flavor.  When the millet is done and a little moist from butter or oil, add the dried fruit of your choice – I recommend unsulfured dried apricots.  Top it off with nuts, in this case I used pecans.

Millet for breakfast? Heck yeah – look at that nom nom nom!

TIP on Ancient Grains: When cooking ancient grains like quinoa, amaranth and millet, I like to add berries while cooking.  It cuts the earthy taste and adds a bit of sourness.  Not everyone will like, but I do.  It also adds a cute pink tinge to the cereal.