Category Archives: breakfast

sheet pan breakfast

Sheet Pan Breakfast

by breakfast, pancake,
There's something wonderful about having a houseful of people. All the conversation and laughter seem to make the house feel lighter and brighter. Along with a house full of people comes the delight of feeding them.
 
I confess one meal that sometimes poses a challenge when cooking for a crowd is breakfast. Especially if I want to serve a more traditional breakfast. Cooking all those eggs and flipping all those pancakes takes a while which means you're either having people eat in shifts, trying to keep it warm in the oven which sometimes causes overcooking, or serving food a little colder than you'd like.
 
All of which is why I've become a huge fan of the sheet pan breakfast. It all started with bacon when I discovered cooking bacon in the oven was a super easy way to make it without creating a huge splatter on the stovetop. From there it progressed to pancakes and then eventually to eggs. The fabulous thing about making breakfast this way is how simple it is to get everything into the oven. And while it's cooking is a great time to set the table, make a fruit salad, or fruit and yogurt parfaits, and when breakfast is ready it's super simple to serve.
 
A few notes:
 
  • In sharing these recipes I've chosen my favorite add-ins, feel free to substitute the vegetable or fruits of your choice.
  • If you're making all three recipes at once you'll need three racks in your oven. If you don't have three racks you can use a footed cooling rack to make a space. Place the footed rack into the bacon, not the other dishes.
  • When making the eggs and pancakes it's helpful to use unbleached parchment paper for an easier cleanup. Lightly brush the tray with a little oil to help the parchment paper stick, lay down the paper, and then lightly oil the paper. I know it seems like a lot of work but cleanup is so much better when you do it this way
  • Chop and dice ingredients as needed before beginning the assembly process
  • The timing doesn't come out exact for all the recipes (meaning they don't all finish cooking at the same time) but it's close enough
 

sheet pan bacon

Sheet Pan Bacon

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Ingredients
  

  • 1 pound uncured bacon, preferably from pasture-raised pigs

Instructions
 

  • Preheat oven to 425°F
  • Add parchment paper to the baking tray
  • Place a cooling rack (flat) on the tray
  • Lay out the strips of bacon on the rack
  • Place the tray in the oven on the bottom rack
  • The bacon will take 30-45 minutes to cook depending on thickness and crispiness preference so you'll need to keep an eye on it
  • When bacon is cooked to your preference remove it from the rack and pat dry with toweling to remove excess grease

sheet pan

Sheet Pan Pancakes

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Ingredients
  

  • 2 cups gluten-free flour blend, such as King Arthur's Measure for Measure
  • 1/4 cup ground flaxseed
  • 5 teaspoon baking powder (yes I know it's a lot, trust me on this)
  • 1 teaspoon salt
  • 1 Tablespoon organic sugar
  • 2 eggs
  • 1/3 cup organic milk
  • 1/3 cup avocado oil
  • 2 teaspoons vanilla
  • 1 1/2 cups water
  • 3 cups fruit - I tend to use mixed berries but chopped apples or pears would work well here too

Instructions
 

  • Prepare a tray with parchment
  • Whisk together dry ingredients
  • Then add liquid ingredients and blend until fully combined and the batter is smooth
  • Pour mixture into pan and spread into an even layer
  • Top with fruit, if using apples or pears dust with cinnamon
  • Bake 5 minutes
  • Reduce heat to 350°F and bake for another 10 minutes or until pancake is firm and bounces back when tapped
  • Remove from oven, slice, and serve with maple syrup or jam

sheet pan

Sheet Pan Eggs

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Ingredients
  

  • 18 eggs
  • 1/3 cup organic milk
  • 1 1/2 teaspoons dried parsley
  • 1 teaspoon dried basil
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1/2 cup diced mushrooms
  • 1/3 cup diced bell peppers
  • 1/2 cup diced cherry tomatoes
  • 1/2 cup diced lunchmeat, optional
  • 1 - 1 1/2 cups shredded organic cheese, optional
  • Guacamole
  • Hot sauce

Instructions
 

  • Prepare a tray with parchment
  • In a mixing bowl blend eggs, milk, herbs, salt, and pepper until well combined
  • Pour eggs into pan
  • Sprinkle veggies over the top of the egg mixture
  • Sprinkle with lunchmeat if using
  • Sprinkle with cheese, if using
  • Bake 15 minutes or until eggs are firm and bounce back when tapped
  • Remove from oven
  • Slice and serve with guacamole and hot sauce

 
 
oats

Oats: Types, Health Benefits, And Easy Recipes

by breakfast, grains, health, oats, pantry

Winter is coming and those colder days seem like the perfect time for a bowl of oatmeal in the morning.  I frequently get questions wanting to know if oats are okay to eat.  The answer? It depends.

Oats have been consumed for more than 2000 years in many places around the world. There is good reason for this; it’s because of the many health benefits of this grain. Some people may not choose to consume oats because of concerns about carbohydrates. But as long as you do not have a sensitivity or a dietary protocol that calls for you to avoid them, oats are a wonderful food and are can be good for us. 

The health benefits of oats

Scientific studies of the health-beneficial properties of oats show the benefits of them can include:

  • the ability to reduce cholesterol
  • may help reduce cardiovascular disease
  • can help stabilize blood sugar
  • supportive for improved gut microbiota colonies
  • may help reduce obesity
  • possibly support reducing inflammation

Nutritionally oats provide manganese, selenium, tryptophan, phosphorus, magnesium, and several B vitamins. They even provide a modest amount of protein (6 g per cup). And they’re high in both soluble and insoluble fiber.

Soluble fiber is easily digested and helps the body by slowing down how quickly it can process simple starches and sugars. Soluble fiber also breaks down within the digestive tract, binding with cholesterol and thereby escorting it out of the body.

Insoluble fiber cannot be digested and helps to create bulkier stools which move through the system more quickly. They also help mitigate certain bile acids.

Do oats have gluten?

When it comes to oats there are two questions I get asked a lot

  1. Do oats have gluten
  2. What’s the difference between oats and barley

Oats and barley are not the same, they are two completely different grains.  Barley has gluten so if you have gluten intolerance issues or Celiac Disease (CD) you cannot eat it, ever. If you think you have CD, I encourage you to get genetically. If you do not test positive for Celiac Disease but feel that there is a gluten intolerance,  you’ll want to work with someone as you go through an elimination diet.

When it comes to oats all of the research I have found indicates that oats do not have gluten in them. However, they are frequently grown near wheat or processed in the same facility as wheat or transported with wheat. This means that cross-contamination is an issue.  For those with CD there are concerns that the proteins in oats may still present a problem.  It is recommended that they be added to the diet with caution and only after all CD symptoms are resolved and there has been adherence to a strict gluten free diet for at least six months

There are some companies that advertise gluten-free oats.  They keep separate gluten-free facilities if they happen to produce gluten-containing foods as well. If gluten is an issue for you it’s important to get certified gluten-free oats to be sure there’s no cross contamination.

Different kinds of oatstypes of oats

There are different forms of oats available, this is important to keep in mind when choosing which ones to eat.

Quick or instant oatmeal – this is not a good choice because the oats are rolled into flakes and then cut up broken down. This form of oatmeal goes through your body too quickly and can affect blood sugar levels. It's also highly processed which typically means less nutritious. This tends to be the type of oats present in those quick fix oatmeal packets.

Old fashioned or rolled oats – these are a good option. Some of the bran is removed during the rolling, or flaking process, but this is still a lower process version. It tends to be the one recommended for cereals, and for use in other recipes. Rolled oats may

 Oat groats – the groats are the whole grain, meaning they have all of the fiber and the beneficial germ. These take a long time to cook and are very chewy and dense.  Due to the high level of fiber these take a long time to cook.  The groats are also what is ground up and used to make oat flour.

Steel cut oats – these are sometimes also called Irish Oats. For steel-cut oats the groat has been cut apart into smaller pieces. Because it’s still very dense and not rolled, steel cut oats can take a while to cook, but not as long as groats.

Oat bran – the bran is the outer coating of the groat and has the most fiber. This is sometimes removed from the groat and packaged for use either as a cereal or to put into other recipes to increase the fiber content.

Recipes

One cup of oats per day is beneficial, especially if you have high cholesterol or are looking for foods to help stabilize blood sugar. Below are a few of my favorite recipes using oats.

Steel Cut Oats

Freydis' Fabulous Pudding

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Ingredients
  

  • 1 C. steel cut oatmeal
  • 4 C. water
  • 1 C. milk
  • 2 eggs
  • 1 C. sucanat
  • 2 T. butter
  • 1/2 t. ground cinnamon
  • 1/2 C. raisins

Instructions
 

  • Toast the oatmeal in a pan until lightly browned
  • Bring the water to a boil, add the oatmeal, reduce heat and cook 20 minutes until done
  • Preheat oven to 350 deg F
  • Oil the inside of a 1.5 quart baking dish
  • In a large bowl mix together milk, eggs, sucanat, butter and cinnamon
  • Add in raisins and oatmeal
  • Pour into baking dish
  • Bake 30-35 minutes until done
    Can be served warm, room temperature or cold. 
    Option:  Sometimes I vary this by substituting apple pie spice for the cinnamon and chopped dried apple for the raisins.
    Delicious! Enjoy!

If you’re looking for a quick and easy breakfast that’s ready when you wake up the solution is overnight oats.  This recipe goes together very easily and adds a little Greek yogurt for an extra protein boost.  The recipe can easily be doubled or tripled if there are multiple family members to feed or if you’re looking to get a head start on the next three days.

Oats Can Be A Healthy Choice

Blueberry Overnight Oats

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Ingredients
  

  • ⅓ cup old-fashioned oats
  • ⅓ cup plain organic, whole milk Greek yogurt
  • ⅓ cup plain almond milk
  • 1 tablespoon chia seeds
  • ½ tablespoon or honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ¼ cup organic blueberries

Instructions
 

  • In a medium mixing bowl combine oats, almond milk, chia seeds, yogurt, honey, and vanilla until fully combined
  • Cover the bowl and place in the refrigerator overnight
  • In the morning serve oatmeal into two containers
  • Top with cinnamon and blueberries
    Enjoy!

Cinnamon is a favorite way to flavor oatmeal.  This is a warm and simple way to start your day.  And as I know from when I had kids in the house, this recipe quadruples easily.  If you’re looking for a slightly more flavorful punch you can substitute pumpkin pie spice for the cinnamon. 

Simple Cinnamon Oatmeal

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Ingredients
  

  • ½ cup of water
  • ¾ cups old-fashioned rolled oats
  • ⅛ teaspoon salt
  • 1 cup almond milk
  • ¼ teaspoon real vanilla
  • 1 tablespoon organic butter
  • Toppings: cinnamon, maple syrup, and chopped almonds

Instructions
 

  • Put the water in a small pan and bring it to a boil
  • Add the oats, salt, and ¾ cup of milk
  • Reduce heat to a simmer for 4 - 5 minutes
  • Stir in the butter and remaining milk
  • Remove pan from heat and let the mixture cool slightly
  • Stir in vanilla, add toppings and serve

 

Sources
 

Dioum, El Hadji M. et al. “Oats Lower Age-Related Systemic Chronic Inflammation (Iage) In Adults At Risk For Cardiovascular Disease”. Nutrients, vol 14, no. 21, 2022, p. 4471. MDPI AG, doi:10.3390/nu14214471.

 

Martinez-Villaluenga, C. and Penas, E. Health Benefits of Oat: Current Evidence and Molecular Mechanisms. Institute of Food Science. Technology and Nutrition (ICTAN-CSIC), Juan de la Cierva 3, 28006 Madrid, Spain. 23 January 2017. https://doi.org/10.1016/j.cofs.2017.01.004

 

Paudel, D.; Dhungana, B.; Caffe, M.; Krishnan, P. A Review of Health-Beneficial Properties of Oats. Foods 2021, 10, 2591. https://doi.org/10.3390/foods10112591

 

Spector Cohen, Inna et al. “To Be Oats Or Not To Be? An Update On The Ongoing Debate On Oats For Patients With Celiac Disease”. Frontiers In Pediatrics, vol 7, 2019. Frontiers Media SA, doi:10.3389/fped.2019.00384.

crackpot breakfast casserole

Crockpot Breakfast Casserole

by breakfast, crockpot, eggs, gluten free, herbs and spices

Overnight breakfast success

I love using my crockpot for all different kind of recipes.  And really, there's no reason not to. Crockpots are simple to use easy to clean up, and an energy-efficient way to cook. But as great as they are for dinners and snacks, breakfast is where a crock pot really rocks.
 
There's nothing better than coming downstairs to a nice hot breakfast, ready and waiting. But you didn't have to cook it. Because you made it in the crockpot. After all, if you're willing to leave it on all day to make dinner, why not leave it on overnight to make breakfast? Especially when you're cooking for a crowd. After all if you've got a house full of guests that's the time you don't want to be stuck in the kitchen cooking anyway. So let your crockpot do all the work and you'll look like a kitchen star.
 
This casserole is a family favorite. While it takes a little bit of prep time it's delicious and totally worth it. 
 
Sweet potato crockpot breakfast casserole
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Ingredients
  1. Slow Cooker Breakfast Casserole
  2. 2 large sweet potatoes, washed and shredded
  3. 1 onion, chopped
  4. 1 bell pepper, chopped
  5. 2 cloves garlic, minced
  6. 3 tablespoon coconut oil
  7. 1 pound cooked meat - organic and preservative free
  8. 1 cup shredded cheese - we prefer white cheddar
  9. 1 dozen organic eggs
  10. 1 cup whole organic milk
  11. 1 teaspoon herbs of choice - suggestions include oregano, basil, chives, thyme, but you can use whatever you prefer
  12. 1/2 teaspoon sea salt
  13. 1/2 teaspoon fresh ground pepper
Instructions
  1. Grease inside of crock
  2. In a pan saute potatoes in 2 tablespoons coconut oil until starting to brown, remove and set aside
  3. In remaining 1 tablespoon of coconut oil saute onion, peppers and garlic until warmed through and starting to soften
  4. Layer in the crock 1/3 potatoes, 1/3 vegetables, 1/3 meat, 1/3 cheese, repeat layers, top layer will be cheese
  5. Mix together eggs, milk, herbs, salt and pepper
  6. Gently pour egg mixture over layers in crock
  7. Cook on low 8-10 hours (or overnight) until eggs are set
Notes
  1. Delicious served with a little salsa on top
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
For more great crockpot recipes:

Gluten Free Berry Cheese Pancakes

by baking, breakfast, pancake, recipes, ,

Somehow there’s nothing quite like pancakes. Just about every culture I can think of has some sort of a recipe for them.  And many people enjoy them, not just for breakfast, but sometimes even for dinner.  This can sometimes be a challenge for those who are dealing with gluten sensitivity issues.  Whether it’s full-on celiac disease, an allergy to one or more grains, or digestive issues that simply don’t agree with consuming grain products, it can be somewhat difficult when you truly just want to enjoy a pancake.

This is a wonderful alternative to traditional pancakes. High in protein and very delicious, it’s easy to make and you won’t miss the flour.  Obviously if you’re sensitive to dairy you’ll need to substitute your favorite non-dairy cream cheese instead.  

Tip: The batter for this recipe does tend to be somewhat thin. It’s best to make smaller pancakes so you can flip them easily.  Or thin the batter out a tiny bit more with some coconut milk and make a crepe style pancake instead.   so you may find smaller pancakes easier to flip.

Gluten Free Berry Cheese Pancakes

Start your day on a delightful note with these gluten-free berry cheese pancakes. Made with a combination of gluten-free flour, creamy cheese, and fresh berries, these pancakes are both nutritious and indulgent.
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Ingredients
  

  • 8 ounces cream cheese, brought to room temperature and cut into cubes
  • 6 large eggs
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 3 tablespoons organic butter, divided
  • 1 cup fresh blueberries
  • 1 strawberries fresh strawberries, sliced
  • Maple syrup, optional

Instructions
 

  • Add cream cheese, eggs, cinnamon, and vanilla extract to a food processor or blender
  • Blend on high until completely smooth
  • Heat a large pan (or griddle) to medium heat
  • When hot add ½ tablespoon butter to the pan, spreading to cover
  • Pour small pancakes onto the pan (approximately 3) — leave space in between so they don’t run together
  • Cook until the edges just begin to turn brown and the pancakes are set, about 3 minutes. 
  • Carefully flip each pancake and continue cooking for another 1-2 minutes until bottom is golden brown on the bottom
  • Transfer cooked pancakes wire rack and keep warm (I like to use my microwave oven for this.  It’s over the cooktop and it’s an insulated box. Don’t put pancakes on a plate as the bottom ones get soggy if you do)
  • Repeat until all the pancakes are made
  • Serve pancakes topped with berries and maple syrup, if using
    Enjoy!

Healthy Budget-Friendly Ideas For When You Hate To Cook

by baking, breakfast, eggs, food storage, grocery, vegetables, , , ,

A while back did a survey and asked my newsletter readers what I could provide that would serve them best.  The two biggest things that I heard back were saving money on groceries and healthy recipes.  Given how much the cost of food has gone up lately, and how much it will probably continue to rise, I definitely understand that.  

One great budget-friendly solution for feeding your family is to cook more at home.  But even I have days when I’m just not in the mood to cook.  I know, shocker right?  You probably thought that because I’m The Ingredient Guru I just spend massive amounts of time playing in the kitchen.  

Well, actually, I do.  

But sometimes you need a day off. 

Plus for a lot of people, real life doesn’t always cooperate with the idea of making a recipe that requires a lot of time.  Yes everyone needs to be fed.  And…kids need to get to sports or there’s a meeting you want to attend.  Maybe you’d rather read a book.  Whatever it is in your life that you’d rather be doing life is too short to spend most of it in the kitchen.

The good news is that if you want to eat healthier but don’t like cooking you can still create affordable and nourishing meals.  And no, it doesn’t mean relying on convenience foods, pre-packaged meals, and it also doesn’t have to blow your budget.

Read this for my five favorite ways to make “fast” food that’s good for you.

 

Bowl-theory

Making a delicious, budget-friendly bowl can be a great way to pull a meal together quickly.  Any kind of a one bowl meal is great. Buddha bowls are really popular right now plus they’re quick and easy to put together. Especially when you’re not in the mood to cook. Bonus, if you’ve done meal planning ahead of time you’ll have very little cooking to do.  Begin your bowl by adding a base of quinoa, shredded greens, or something of your choosing.  Start adding proteins and veggies.  Then top with hummus, salsa, or a homemade dressing and you’re ready to go.  

 

Eggs Are Amazing

Quick, easy, budget friendly, eggs can be a great choice for a meal.  Scrambled eggs are certainly easy but what about quiche muffins, a frittata, shakshuka, or any one of the dozens of ways you can cook with eggs.  Served with a salad or some cooked veggies (roasted is my favorite), eggs can be great to keep in your fridge for an always ready go-to meal. 

 

Zoodle-love

When trying to make a meal fast and on a budget you may be thinking about pasta.  The problem is that’s not really a healthy choice.  But you can put a healthy spin on it by making zoodles.  Using spiraled zucchini, or other vegetables, you’ve got a great base.  Add your favorite sauce, some protein, and a side salad and you’ve got a quick and easy meal.  Plus you’ll be getting more veggies in your diet.  And that’s always a good thing. 

 

Roast Chicken

Okay, so admittedly this isn’t a time-saving idea because it does take a while to roast a whole chicken.  The good news is that when you do that you’ve got a lot of meat that you can use to make bowls, salads, or even just serve up with some veggies and a salad.  Cooking that one meal can give you a fast solution for more meals depending on how many people you’re feeding.  Please don’t try to save time on this one by buying one of those rotisserie chickens at the grocery store.  Most of those have added ingredients in them, like carrageenan, modified potato starch, and dextrose.  That rotisserie chicken may seem like a good deal but it’s not a healthy one.

 

Fast Fun Freezer Meals

One of the best ways to save time in the kitchen is to do some meal prepping.  My favorite way is to use my Fast Fun Freezer Meal Program.  You can get 20-24 servings of dinner prepped for the freezer in 90 minutes or less!  Then when you want a meal it’s already assembled and just needs to be cooked.  That’s a great way to get a healthy meal on the table without a lot of time in the kitchen.

Related articles:
Clean Eating on a Budget
Realistic Budget Friendly Tips

Strawberry Sheet Pan Cakes

by baking, breakfast, fruit, pancake, Uncategorized, ,

Who doesn’t love pancakes?  An amazing breakfast food that’s so popular people sometimes makes it for dinner.  It can be a pain, however, to stand over the oven pouring, flipping, and preparing pancakes; especially if you’ve got a crowd to feed.  This twist on a traditional stovetop pancake makes cooking time super easy. Plus everyone can sit down to eat together instead of leaving the cook standing at the stovetop flipping stacks for everyone else.

Strawberry Sheet Pan Cakes

Print Recipe
Prep Time 10 minutes
Servings 4

Ingredients
  

  • 2 tablespoons butter, organic or from grass fed cows
  • ½ large ripe banana
  • 1 cup rolled gluten free oats
  • 1¼ cup unsweetened almond milk (link below)
  • 1 tablespoon pure maple syrup (+ extra for serving) (link below)
  • 1½ teaspoon baking powder
  • 1 teaspoon vanilla extract (link below)
  • 2 teaspoon ground cinnamon
  • 2½ cups organic strawberries, sliced and divided

Instructions
 

  • Preheat oven to 375°F
  • Grease a small, rimmed baking sheet with 1 tablespoon butter
  • In a high-powered blender or a food processor, combine the remaining butter, banana, rolled oats, almond milk, maple syrup, baking powder, vanilla extract, and cinnamon, blending until smooth
  • Pour the batter onto the greased sheet pan and top with one cup of strawberries
  • Bake 20-25 minutes until the batter slightly puffed up, golden brown around the edges, and the center is set
  • Remove from the oven, let cool 10-15 minutes before slicing
  • Serve immediately with additional maple syrup (warmed is fabulous) and the remaining strawberries
    Enjoy!

Notes

Unsweetened almond milk
Maple syrup
Vanilla extract

Blueberry Mojito Mocktail Recipe

by breakfast, drinks, fruit, summer

There's something really refreshing about a cool crisp summer drink. Especially one that highlights the fabulous flavor of blueberries. At this point in my life, I choose to no longer drink alcohol (not that I ever drank that much to begin with). It turns out lots of people feel the same way I do and are choosing to eschew the alcohol.

But while more people are drinking less, there aren't that many delicious choices for us. So I came up with this fruity, sparkling mocktail recipe. I think it's perfect that it uses blueberries because July happens to be National Blueberry Month. If you really want to mix things up you can substitute raspberries or white peaches for the fruit and make a red, white, and blue mocktail bar to share with the family.

Blueberry Mojito Mocktail

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Servings -9

Ingredients
  

  • 8 oz Kevita brand Lime Mojito Coconut sparkling drink

  • 3 Tablespoons simple syrup (recipe below)
  • 3-4 fresh mint leaves
  • 1 heaping tablespoon fresh fruit (dice the peaches if using)
  • Crushed ice

Instructions
 

  • Place fresh fruit in the bottom of a tall glass
  • Add crushed ice
  • Mix together Kevita and simple syrup and pour over ice
  • Garnish with mint leaves
    Enjoy!

Fruit Syrup

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Ingredients
  

  • 1 cup fruit (blueberries, raspberries, or diced white peaches), mashed
  • 1 cup organic cane juice crystals
  • 1 cup water

Instructions
 

  • Place all ingredients in a small saucepan
  • Bring to a boil
  • Reduce to medium heat and cook, stirring frequently, until sugar is dissolved
  • Let cool to at least room temperature before using

Delicious in more than just beverages, blueberries are a fabulous, healthy fruit. Learn more about them here plus grab a great muffin recipe.

How To Make Non-Dairy Milk

by bread, breakfast, dairy, drinks, food intolerance, health, nuts, protein, vegan,

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products. 

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

  • 2 cups almonds
  • 4 cups filtered water
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract (optional)
  1. Soak almonds in water overnight
  2. Discard soaking water and rinse almonds well
  3. Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
  4. Blend on high speed for 2 minutes
  5. Strain through cheesecloth or a nut milk bag
  6. Solids can be refrigerated and used in baking within 4-5 days
  7. Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

Sources

 
Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896

Top tips for clean eating

Three Top Tips For Clean Eating

by breakfast, change, fats and oil, gluten free, gmo, habits, health, ingredients

What is clean eating?

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten.  The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

1. Start with breakfast

Many people often skip breakfast, possibly because they’re running late or they’re too busy to stop and have a meal. But breakfast is how you fuel your body for the day ahead. If you are going to have breakfast, don’t just choose simple carbohydrates or a fast food option. You want a real food breakfast that will provide healthy fats, protein, and complex carbohydrates.

2. Simple Swaps

  • Hummus is a great alternative to mayonnaise. But instead of being mostly fat, it’s mostly protein. And it has a similar consistency to mayo making it perfect for wraps, dressings, and spreads. If you’re buying it in the store be sure to read the label in order to make sure you are getting the cleanest possible option. Or make it really clean by simply making your own at home.
  • If you’re looking for yogurt it’s easy to be distracted by the fruit-flavored varieties on the dairy case shelves. But the prepared fruit yogurts tend to come with excessively high levels of sugar and may also have other artificial colors, flavors, or preservatives, none of which you want on a clean eating plan. Instead choose plain, whole milk yogurt, either regular or Greek-style and add your own sweeteners and flavoring. Options could include fruit, honey, chopped nuts, or delicious spices like cinnamon.
  • Our modern diet has led us to feel that we have to have rice or potatoes or pasta with a meal. We’ve been taught that you “need” a starch. If you feel you still want that to make your meal complete, choose more complex carbohydrates like riced cauliflower, sweet potatoes, or simply double up on your veggies. Cauliflower can also be used as a substitute for mashed potatoes without too much extra effort.
  • Salad and dressing seem to naturally go together. Unfortunately, if you take the time to read the label on the back of the bottle it’s not good news. Filled with loads of preservatives and artificial ingredients, these are definitely not part of the clean eating ideal. Instead make your own vinaigrette by combining 1/2 cup olive oil, 3 tablespoons vinegar or lemon juice, salt, pepper, and the herbs or seasonings of your choice.

3. Don’t Do This

Just as important as all the things listed above that you want to do, there are few things that you need to keep in mind to not do:

  • An easy way to clean up your diet is to skip those foods that are most highly processed and offer the least nutrition. That includes white rice, pasta, cookies, crackers, and chips. Choose nutrient-dense foods that will actually support your health like raw nuts, veggies, and quality proteins.
  • Juices, juice drinks, and soft drinks are empty calories. Truthfully they’re nothing more than liquid candy bars. They provide little to no nutritional value and should be avoided. Eat those fruits instead of juicing them so you can enjoy the fiber which helps to slow down how quickly the sugars hit your bloodstream. If you’re thirsty choose water, herbal teas, or home-made green juices instead.
  • We’ve been misled to believe that artificial fats like margarine are good for us. We’ve also been guided towards vegetable fats like canola or corn oil. What you really want is healthy fats like butter, ghee, or beneficial oils like avocado, olive, and coconut. These are nourishing, satiating, and supportive.

As you start your clean eating journey it can be helpful to use a food journal so that you can see the progress that you're making. It's also important to remember that it's not easy to make all of these changes at once. Baby steps are the key to success here. Start with one thing, like eating breakfast or making a healthy swap. Master that and then move on to the next thing. Before you know it you'll be well versed in what those clean eating choices are and you'll be focused on your health goals.

Clean eating is a good step towards a healthy life. In fact, it's one of the #IngredientsForAHealthyLife. If you're looking to do even more and learn how to really understand what's in your food, be sure to read The Pantry Principle.

fruit smoothie

Four Delicious Superfood Smoothies For Fall

by breakfast, drinks, Fall, seasons

Superfood Smoothies

While smoothies are certainly more popular during the warmer months of the year, there’s nothing wrong with enjoying them during the Fall season. A superfood smoothie can be a great way to add a nutrient-dense bump to your diet. To increase your nutrition you can simply change the ingredients in your smoothies. This allows you to take advantage of the season by eating those superfoods that are available at this time of year.

Important notes for smoothie making

  • By using bone broth instead of plain ice cubes you’ll be adding a small amount of a wonderful nutrient dense liquid that adds to the health benefits of the smoothies.
  • For added protein in each of the smoothies listed below add 1-2 scoops of collagen powder.  This odorless, flavorless powder is also highly beneficial for gut health but won’t change the delicious flavor of the smoothie.
  • When using almond or coconut milk be sure to read the label and avoid carrageenan. This ingredient, made from a red seaweed, can be highly irritating to the gut.
  • Each recipe below makes 2 servings, if desired you can cut the recipe in half to make just a single serving.
  • If you want to make two servings and save one for later it’s recommended that you freeze the second serving in order to prevent the ingredients from oxidizing. When you are ready to drink it, thaw a little more than halfway (overnight in the fridge should work) and re-blend. The frozen one may have a thicker consistency when blended depending on how much you let it thaw.
Wonderful Walnut Smoothie
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Ingredients
  1. 2 cups almond or coconut milk
  2. 3/4 cup chopped walnuts
  3. 2 cups frozen organic wild blueberries
  4. 2 tbsp fresh-ground flax seeds
  5. 2 tbsp organic molasses
  6. 1-2 tsps cinnamon
  7. 4 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Cran-Orange Breakfast Boost
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Ingredients
  1. 6 oranges, washed, peeled and sectioned
  2. 2 cups frozen cranberries,
  3. 1 16-ounce bottle cranberry kombucha
  4. 1 ½ tsp vanilla extract
  5. 6 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Almost Pie Smoothie
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Ingredients
  1. 1/3 C gluten-free oats
  2. ½ C pumpkin puree
  3. 1 ½ C organic Greek yogurt
  4. 2 medium organic Fuji apples (about 2 cups)
  5. 1 banana, frozen and broken into pieces
  6. 1 C almond or coconut milk
  7. ¼ t pumpkin pie spice
  8. 6 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Carrot Cake Smoothie
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Ingredients
  1. 1 frozen banana, broken into chunks
  2. ¼ cup shredded carrots
  3. 1 tbsp vanilla extract
  4. 1- 1½ tsp cinnamon (to taste)
  5. generous pinch nutmeg
  6. 1 C organic yogurt
  7. ½ C almond or coconut milk
  8. ¼ t ginger
  9. 4 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

More great Fall recipes

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