Patricia
Oatmeal Bowl with Beets
Beet Breakfast Bowls
I’ve been adding more oats to my diet lately . I make sure they’re certified gluten free so that I can tolerate them. They are a great source of fiber and protein, which is always good for me!
I usually don’t eat a fancy breakfast, at least not on weekday mornings. Who’s got the time? But I miss something comforting in the mornings – foods like those I used to eat before starting a real food diet.
How Beets Help
Beet oatmeal can help with weight loss because it contains high levels of nitrates, which increase metabolism. It also has lots of antioxidants, including betalains, which have anti-inflammatory properties.
Beets also have probiotics that can help with digestion and support gut health.
That’s what I like about an oatmeal bowl with beets. It’s good for you and your circulation — and it’s quick to fix.
Beet Breakfast Bowls come together in under 10 mins and make a healthy and easy gluten free and vegetarian breakfast – great for meal prep or on-the-go!
Beet Oatmeal
Ingredients:
1/2 cup rolled oats
1 large spoonful vegan collagen powder (optional)
2 tbsp beet powder
1 tbsp chia or flax seeds
1/8 tsp cardamom powder
1/4 tsp ground cinnamon
1 cup almond milk
Instructions:
Heat the stove and cook to a desired consistency. Once cooked, you can top it with sliced banana, grain-free granola, strawberry chia jam (just add chia seeds to organic strawberry jam and let it soak for at least twenty minutes), and an optional topping of maple syrup mixed with extra beet powder!
Storage:1 week in fridge. If pureed, you can store it for up to 2 months in the freezer
Conclusion
If you need a quick easy breakfast fix, try the beet breakfast bowl. It will fill you up and you might even get a natural energy boost to get through your day.
Simple Salad with Hummus Dressing
Hummus Salad Dressing
This easy hummus dressing recipe adds a creamy element to your salads. It’s a healthy way to enjoy an extra dip!
You don’t need mayo or sour cream, but the deliciousness comes from hummus, so this recipe is suitable for anyone who avoids eggs and vegans if you substitute maple syrup for sugar. The dressing ingredients reflect the flavors in hummus, with tahini (sesame seed paste), lemon juice, and garlic all contributing their own unique flavor.
It’s so easy to make and tastes amazing! It takes just two minutes to make!
Salad can be so bland! What I’m talking about here isn’t delicious salads loaded with shrimp or cheese! But if you add some dressing, they can sometimes be a nice addition to dinner. Adding something creamy and delicious can turn dull to fabulous!
It’s finally time for a creamy delicious salad! It’s thick and creamy, but it can be drizzled too! And it tastes good too! Plus, it can double as a marinade and/or dip.
Starting with Hummus
This salad begins with hummus! You didn’t expect that, did you? For quick salads at dinner time, I usually buy packaged hummus from the grocery store.
To the hummus add:
Dijon mustard
Lemon juice and zest
Water
Honey (or maple syrup to make this vegan)
Sesame oil
Mix the ingredients together in a mason jar
The Quick Clean Up
The beauty of this low carb hummus dressing is that you can make it quickly in a mason jar without any special equipment.
Mixing the ingredients together in a bowl works just fine, but shaking them in a jar makes for easier cleanup and saves time by cutting down on dish washing.
Making this salad without using a blender or food processor means that it takes less time, uses fewer ingredients, and requires much less cleanup than most other salad dressings out there.
After adding all your ingredients to the bowl, mix them together well. Then shake the mixture into a jar until everything is mixed evenly.
About the Honey or Maple Syrup
Adding some honey or maple syrup to the mix gives it a bit of extra sweetness that balances out the flavors of the other ingredients. If you want to make a vegan version, use maple syrup instead of honey.
If you’re not sure how much honey to use, start with 1 tablespoon and then adjust according to taste.
I like my hummus pretty thin, so I only use half the amount of honey called for in the recipe.
But if you prefer thicker hummus, go ahead and use more honey.
And if you want to skip the honey altogether, feel free to use maple syrup instead.
And if you have leftover hummus, you can keep it in the fridge for up to 3 days.
Now we are ready to eat!
Add your favorite greens to the bottom of a large serving plate.
Top with sliced cucumbers, tomatoes, red onion, black olives, and feta cheese.
What About Oil Free Hummus…
To keep this recipe oil- free, you will need to use an oil-free hummus instead of regular hummus. Following this easy oil-free recipe for hummus, I make my own.
You can also find pre-made oil-free hummus in many stores these days. Just check the label to see what kind of oils were used in its production. There are a few brands of oil-free hummus, like Oasis Mediterranean and a few others, but you’ll have to check your local grocery store for availability.
If either of those options doesn’t appeal to you, don’t worry about it! Even if you use a store-bought brand of hummus with olive oil, this salad dressing has less oil than a traditional oil-based dressing.
Other Hummus Flavors Can Work
Try different flavors of hummus by adding ingredients like roasted red peppers or green goddess. Or try making your own flavored hummus by mixing in spices like cumin or chili powder.
You Can Make It Ahead of Time
You don’t need to worry too much about cooking time when preparing this recipe; however, if you want to prepare it ahead of time, go right ahead!
Make sure to keep it covered, tightly sealed, and refrigerated – and it will last for up to five days.
The hummus dressing might not be as pourable or the ingredients could separate when refrigerated. This is because good oils will solidify at colder temperatures.
To use, just take out of the fridge, let sit for 5-15 minutes at room temp, then shake vigorously to re-combine.
Conclusion
If you make this recipe, let us know your thoughts. We hope you enjoy it as much as we did!
An Excellent Tasting Silken Tofu Smoothie
Nowadays, more and more people have been keen to stick with eating healthy food. The shift in consumer preference has prompted many to assess food ingredients before purchase and take a closer look at what they’re eating. Health has become a forefront priority, and this is being reflected in food choices, lifestyle, and even recipes.
That said, one of the most popular food options for someone trying to stick to a diet or stay healthy is smoothies. Smoothies have always been the go-to option for a quick snack, but they’re also now easily becoming everyone’s favorite treats after work out and even breakfasts. They’re great for someone with a busy lifestyle because of how portable, easy, and quick it is to make. Not to mention that it’s packed with vegetables and fruits that have an abundant amount of fiber and healthy nutrients which your body needs.
But while this is the case, it seems as if smoothies almost always lack protein. Protein is important as it’s the fuel needed to recharge your energy so you can do the work you need until your next meal. Fortunately, there’s a great way for you to incorporate protein in your smoothies if you’re looking for that protein boost: silken tofu.
What is Silken Tofu?
Tofu and smoothies might be a weird combination for those hearing it for the first time, but it’s actually a healthy smoothie recipe. There are roughly 12 grams of protein within three ounces of tofu, and it can be a great smoothie addition if it freezes well. This makes tofu smoothies an excellent food option since they’re significantly low in calories, are packed with plenty of nutrients, and contain no dairy products at all.
Besides this, a tofu smoothie is also a great alternative for those on a vegan diet since it can replace the protein you normally consume from meats. When mixed with fruit, tofu smoothies also offer many vitamins while being low in carbohydrates and fat.
It’s worth noting that there are different kinds of fresh tofu, and this recipe will specifically focus on Silken Tofu. The main difference between tofu types is the amount of water pressed out of it; the more water that is pressed out means that the tofu is firmer, and with less water content, the protein and fat content rise equally.
Silken tofu, in particular, is an unpressed and undressed Japanese-style tofu that has a custardy texture and probably the highest water content. Silken tofu’s consistencies can also vary depending on its soy protein content and are often labeled depending on whether it’s extra firm, firm, or soft.
The main features of Silken tofu make it an ideal ingredient for blended and creamy food like puddings, salad dressings, desserts, dips, sauces, and most especially, smoothies. They can also function as an alternative for eggs during baking. If you’re buying silken tofus, placing them within plastic tubs instead of boxes is usually more recommended since it ensures maximum refrigeration for better taste.
Keep in mind that there isn’t any difference between whether you use silken tofu or regular tofu since the nutritional content pretty much remains the same. However, it all boils down to personal preference and what kind of smoothie recipe you plan to make.
Benefits of Silken Tofu Smoothies
As mentioned, tofu smoothies are popular not only because of how easy they are to do but also because of their health benefits. One benefit is that it helps reduce the risk of heart disease. As soy food, tofu is widely known for lowering cholesterol. In fact, several studies have laid out strong evidence linking how soy protein is associated with a reduced risk of cardiovascular diseases. People who eat soy on a daily basis tend to have lower LDL cholesterol levels overall compared to those who don’t eat it. At the same time, they also have higher cholesterol levels.
Silken tofu also contains a great amount of phytoestrogen content. The thing is that during the post-menopause and perimenopause periods, the estrogen levels within a woman’s body significantly deplete. This depletion contributes to intensified symptoms of perimenopause like hot flushes, fatigue, mood disturbances, and more. Tofu consumption is also discovered to have good antidepressant effects, especially in pregnant women.
Adding silken tofu to smoothies is a great way to maintain weight and stay in check with your overall health. It’s especially ideal for those who are currently on a vegan or vegetarian diet.
Best Silken Tofu Smoothie Recipes
Silken Tofu smoothies are currently the latest obsession by everyone in pursuit of a healthy lifestyle. In fact, there are many people who have already tried their own version of silken tofu smoothies by curating their own recipes, mixing and matching ingredients, and creating a new one entirely. The variety of recipes helps you tailor it according to your own palate while making sure it remains good for your health.
Here are some of the best Silken Tofu Smoothie Recipes you can try at home.
- Blueberry Tofu Smoothie
If you prefer your smoothies with fruit and without dairy, you’ll be delighted with this Blueberry tofu smoothie recipe. Adding the silken tofu helps make a creamy consistency while providing your body with the protein content that it needs. Besides this, the blueberries and the banana also offer minerals and vitamins that further add color and taste to this revitalizing drink.
For this recipe, you will need:
- 6 ounces of silken tofu
- 1/2 cup of soy milk
- 1 cup frozen or fresh blueberries, divided
- One medium banana
- 2 to 3 ice cubes (if preferred)
- One tablespoon honey
Gather your ingredients, and then drain your 6 ounces of silken tofu to eliminate any excess water. Peel and cut the banana into smaller parts, then place it in the fridge to freeze for at least 15 minutes. Once done, take the soy milk, banana, and tofu and blend them in the blender for 30 seconds. Add the cup of blueberries until smooth; then, you can add the ice cubes, honey, or additional blueberries for better taste.
- Chocolate Silken Tofu Smoothie
The chocolate Silken Tofu Smoothie is a healthy and tasty snack that even kids will love. It’s delicious, simple, and offers a great nutritional punch at the same time. For this, you will need:
- Six walnuts
- 100g organic silken tofu
- 250ml plant-based milk
- 1 1/2 tbsp cacao powder
- 1 tbsp mixed seeds
Apart from these ingredients, you can also put in add-ons like 1/2 banana, 1tbsp oats, or � avocado, depending on your preference. Simply mix the ingredients mentioned above until you reach a silky-smooth consistency.
How To Make A Tasty Pancake Bowl
The technique of making pancakes is surprisingly simple, even if you have never done it before. In this post, we will share with you what you need to know to make a pancake bowl within the comfort of your home.
A standard hotcake combines a standard batter of eggs, milk, and flour. After that, the finished product will be cooked on a heated skillet or griddle. Aside from these ingredients, baking powder is essential for a fluffy and light pancake.
However, the new and more modern way of cooking your favorite griddle cake is through a microwave. Did you know you can prepare a griddle cake in a microwave within a few minutes? Take a look at this recipe.
Can You Use Microwave To Make a Pancake Bowl?
A microwave is one of the most flexible cooking equipment you can have in your kitchen. However, many of you are still asking if it can be used to make a hotcake. The answer is yes. This is perfect for making a hotcake for breakfast, especially if you have a hectic schedule.
Making a standard griddle cake would take you about 15 minutes. But, making this recipe and using your microwave to its optimum potential will give you an easy-peasy breakfast you can prepare in less than five minutes,
All you have to do is pour a mixture of ingredients into a bowl, throw it into the microwave, and wait for two minutes and see a large dish full of airy and fluffy griddle cakes.
Ingredients For Making a Pancake Bowl
Now that your microwave is ready, here are some essential ingredients to make a tasty and easy griddle cake. Take note that the measurement for these ingredients can create hotcake bowls good for two to three individuals.
Two cups of shredded cheddar cheese
One shot of whiskey
Parsley
Salt and pepper
Tabasco
One cup of bacon
� pounds of freshly peeled potatoes
1 1/2 cup of milk
Two tablespoons of vegetable oil
1/3 cup of sugar
Two teaspoons of baking powder
Two cups of flour
How to Make a Pancake Bowl – A Step-by-Step Guide
Now that you have your ingredients on hand, let us dive into our step-by-step guide to making a hotcake bowl. Don’t worry; we only have four easy steps that even an amateur in cooking can follow.
Step 1
The first step is to put the dry ingredients in a mixing bowl. These include sugar, salt, and baking powder. Whisk them all to combine. Next, whisk in two eggs and half of the milk before adding them to the bowl. Mix well the dry and wet ingredients.
After that, it is time to add the remaining milk to the batter after it thickens. Put everything in a bowl and set it aside.
Step 2
Dice bacon and potatoes into tiny pieces. Bacon should be cooked until it is crispy enough. It would be better to put thicker slices of potato in a medium-high pan for approximately eight minutes on each side. Mix a pinch of tabasco with whisky in a shot glass. Make sure to light it on fire for a few minutes before pouring over the bacon.
Fry the bacon for a few minutes until it turns golden brown. Keep it for later. After that, put the potatoes into the pan and fry them until golden brown. Do not forget to add salt and pepper while it is still hot. Take the fried potatoes from the pan and add half of the bacon and shredded cheddar cheese. Keep it on the side.
Step 3
Prepare the microwave by preheating it for at least two minutes. While waiting, combine the batter with the fried bacon and potato in a large bowl. If you have diced fruits or chocolate chips on hand, you can also add them to the mixture. Put the bowl into the microwave, and set it on high for at least two minutes.
Step 4
Remove your htcake bowl from the microwave. You can either eat it as it is or put some toppings of your desired choice. It tastes better if you add a few drops of vanilla or honey on top with freshly diced fruits, such as bananas, blueberries, and even apples!
Are Pancake Bowls Healthy For You?
Pancake bowls are the best choice if you search for something tasty, fluffy, and light. Even though many see pancakes as an unhealthy dish, the minerals it contains may be helpful for your health.
However, you should make whole-grain hotcake bowls and choose fruits as toppings instead of sugary products, such as maple syrup. Here are some health benefits of eating at least one pancake bowl daily.
Strong Bones – You may be surprised to learn that pancakes contain calcium. Hotcake bowls made with whole wheat flour may provide about a quarter of the calcium you need daily. On the other hand, buttermilk pancake bowls can provide a third of the calcium for bones.
Source of Iron – Is it possible for a pancake bowl as a source of iron? Of course! Did you know that you can get nearly two milligrams of iron in a single serving of buttermilk pancake bowl? Beyond that, a whole-wheat pancake bowl can give you at least three milligrams of iron. However, it is worth noting that the recommended iron consumption of your body will vary depending on your gender and age.
Carbohydrates for Energy – When it comes to carbohydrates, pancake bowls are one of the breakfast recipes that is hard to beat. What is it about pancakes that make many people crave them so much? Your body relies heavily on carbs, which pancakes can provide. Pancake bowls made with whole wheat have 30 grams of carbs while 38 grams for buttermilk pancakes.
Final Thoughts
Pancake bowls have stood the test of time as the favorite morning food by many. Almost everyone loves it because of its simple cooking instructions and delicious taste. However, not all have enough time to prepare a traditional pancake with pans or skillet. Fortunately, you can make a pancake in a bowl using a microwave. Follow the instructions above, and you can make this easy-peasy breakfast recipe.
The Real Nutritional Value of Bean Smoothies
What is the Nutritional Value of Bean Smoothies
… and Find out 3 More Delicious Bean Smoothie Recipes Below!
The immense smoothie varieties make them one of the most popular and desired food recipes across the world. Smoothies can be very healthy as well when topped up with beans, berries, oats, protein powders, and even tomatoes and bell peppers. Beans are a healthy option for your smoothie drink and take the recipe and food preparation to a more creamy, rich, and protein-enriched level.
Know More About Bean Smoothiess
You can use both black and white beans for preparing your beans smoothie. Adding beans will turn your smoothie into a highly creamy and naturally-delicious drink. You can also add other healthy food options, including bananas, yogurt, and other fruits, to your white bean smoothie. Darker colors such as chocolates are better for the black beans’ smoothie.
The Nutrition Value of the Bean Smoothie
Apart from adding a creamy texture to your smoothie, the addition of beans will also increase the fiber and protein content of your smoothies. Beans are high in fiber. Therefore, you will remain satiated for a much longer period upon consuming beans in any form. This way you won’t be facing any hunger pangs time and again and can control your weight.
Beans including black, Pinto, or cannellini beans can add around 50 calories for a quarter of a cup. This amount of beans will also add 3 grams of the nutrient protein and fiber each. However, if you want to add even more fiber and protein, you should choose kidney beans. A quarter cup of kidney beans may add up to 4 grams of the nutrient protein and fiber to your smoothie.
Beans contain high amounts of B vitamins, folate, and mineral iron, which are essential nutrients needed for the good health of the body. Beans are free from fat and also contain antioxidants and substances such as phytoestrogens and lignans that help you prevent cancer. Legumes and beans can help you prevent cancer in the prostate, colon, and pancreatic regions of the body. Intake of more fiber (found in the beans) can reduce the sugar level in the blood. Therefore, beans or other legumes are highly nutritious food items that must be a part of your daily balanced diet.
Beans and Prebiotics and Probiotics
Prebiotics and probiotics are found in many types of beans and legumes. The prebiotics and probiotics help in improvingthe digestive system by increasing the number of beneficial bacteria in the gut. It also helps in maintaining the balancebetween the good and bad bacteria in the intestines.
Health Benefits of Beans
There are numerous health benefits associated with beans.
They include:
1. Reducing cholesterol levels
2. Aids in digestion
3. May improve immunity
4. May promote weight loss
5. Might boost energy levels
6. May help to prevent heart diseases
7. May lower blood pressure
8. May help fight against diabetes
9. May help in treating constipation
10. May increase bone density
11. May improve skin complexion
12. May improve hair growth
13. May improve sleep quality
14. May improve joint mobility
Canned Beans vs Dry Beans
When you are choosing beans for your smoothie, you can choose either canned or dried bean varieties. However, you must ensure that the canned bean is free from harmful chemicals in the form of preservatives. The dried beans can be cooked for the smoothies and can give the best taste and results. However, when you don’t have enough time, you can also choose the canned bean varieties. Put the canned beans for soaking first within a colander and run cold water over it. It will remove all the excess sodium that is often found in the canned beans (and other canned food items) in high proportions.
Cooking and Preparing the Dried Beans for Smoothies
Below is a step-by-step method through which you can cook and prepare the beans and subsequently add them to your smoothie.
Step 1: soak the beans in cold water and place them in a bowl. Now put enough water in the bowl so that the beans are covered by up to 2 inches. Let the beans soak in the bowl filled with water overnight or for up to 8 hours. After that, rinse and drain the beans properly.
Step 2: Put the beans in a pot and pour freshwater that can cover the beans up to 2 inches. Heat the pot so that the water comes to a boil. Reduce the heat to a simmer point and stir the beans and water occasionally in a gentle way. You can do this for up to 1 hour so that the beans are tender. Now turn off the heat and let the beans cool down. The beans will be tender now. You can squash them easily with your fingers when they are cooked.
Step 3: You need to store the cooked beans accurately. The cooked beans can be put in a refrigerator where they can be stored for up to 4 days. You can store the cooked beans in the freezer for an even more extended period.
For freezing the beans and storing them in the freezer for a longer period, you can spread the beans over a cookie sheet that is covered with baking paper. Put the tray in the freezer and let the beans freeze. Now seal the beans in the freezer bags. These cooked beans that are placed in your freezer can be stored for up to 12 months and will be fit for use during the period.
3 More Delicious Beans Smoothie Recipes
Below are 3 of the best and most delicious recipes for bean smoothies that you can easily make and try at home.
Vanilla Bean Smoothie
For the Vanilla Bean Smoothie Recipe, you need the below-given ingredients.
- One cup of yogurt.
- Half cup of white beans.
- One cup of almond milk.
- Two teaspoons of pure maple syrup.
- One spoon of the vanilla bean paste.
Preparation: add the ingredients including yogurt beans, vanilla syrup, maple syrup, and almond milk to the food blender. Blend for some time until all the ingredients turn to be creamy and smooth.
Mango and White Bean Smoothie
For the mango white bean drink and smoothie, you need the below-given ingredients.
- Half cup of white beans.
- A banana.
- A cup of mango chunks (frozen).
- A cup of coconut milk.
- A quarter cup of shredded coconut.
Preparation: put the ingredients, including the mango chunks, white beans, shredded coconut, and coconut milk within the blender. Turn on the blender and mix the ingredients until they are smooth and creamy.
Chocolate Black Beans Smoothie
For the chocolate and black bean smoothie, you need the below-given ingredients.
- Half a cup of black beans.
- Half cup of blueberries (frozen).
- A cup of yogurt (vanilla).
- A cup of almond milk.
- Half a teaspoon of cinnamon.
- 1 tablespoon of cacao.
Preparation: put the ingredients, including the black beans, yogurt, almond milk, blueberries, cinnamon, and cacao in the blender jug. Blend the ingredients for some time so that the berries and the fruits are well blended. Now run the blitz so that the preparation is creamy and smooth.
Conclusion
The addition of healthy and natural food items including beans to your food recipes can do miracles for your health. Beans are high in proteins, vitamins, minerals, and fiber and are a source of multiple nutrients in your smoothie. Remember to choose beans that are unbroken and buy from the sellers and sources with a good turnover (so that you get fresh beans). You can also store the beans in sealed containers in a dry and cool place. This way they will be available to you for food preparations for up to 1 year easily.
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You see, there was a time where I had to lay in bed for almost two years. It was because of a chronic illness, yet none of the doctors could find anything wrong.
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Thank You And I Hope You Enjoy Your No Refined Foods ebook
Patricia
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