Knead to Cook

Food & fitness obsessed girl.

Crock Pot Tart Cherry & Apple Steel Cut Oats.

by Filed Under: Breakfast, Crock Pot, Evolution Power Yoga 40 Days, Vegetarian 6 Comments

 

I love steel cut oats made in the crock pot.  I simply throw everything in before bed & have this wonderful breakfast all ready when we get back from our frigid run.  This recipe is so flexible. You can use what you have in your pantry, as I do each time I make steel cut oats.

I use my small crock pot but if you don’t have one, the larger model is fine.

Ingredients:

Non stick butter spray (I use Pam)
1 cup of steel cut oats
3 cups of cherry cider (I use Trader Joe’s) but you can use apple juice, cider, cherry juice
1 cup of water
1 cinnamon stick
1/2 teaspoon ground cinnamon
1 pinch of salt
One apple, cored and chopped into bite-sized pieces
1/4 cup of dried tart cherries (raisins or other dried fruit will work beautifully too)

Directions:

Spray the insert to your slow cooker then add all of the ingredients.  Stir gently. Cover and cook overnight on low.  I normally make this around 8 pm and eat around 6-6:30 am.  I like to remove the lid of the slow cooker for about 10 minutes prior to serving – helps release the condensation that’s built up.

Top with your favorite nuts, chia seeds, honey, brown sugar, agave… whatever you like!  My daughter gobbles this up in the morning.  Great way to start your day off 🙂

— Knead to Cook

Peanut Butter Granola Bars.

by Filed Under: Breakfast, Snacks, Vegetarian 2 Comments

 

As most of you know, my husband and I are training for our second marathon.  This training program we are utilizing is totally different than the first and it is daunting to say the least.  With all of the running, we eat a lot.  I’m always looking for great, low sugar options that are high in protein.  He is also, allergic to chocolate, so when making recipes, that is a concern.

Every morning, Bill eats something before our run.  I eat nothing.  I know this isn’t good.  But with short or medium runs, it never bothers me.  Tomorrow we are slated for a15 miler and I know that my ways need to change and I need to start adding fuel before we head out.  We also run super early… so I’m not in the mood to be whipping up any kind of breakfast at 5 a.m.  Last time we trained, I would eat a tablespoon of peanut butter, a bite of a banana and have my gel for my runs.  Today I thought it would be fun to whip up a low sugar bar that we can both eat prior to heading out the door.  This turned out to be perfect and I made half with chocolate chips (for myself and my girls) and half w/o for Bill.

Ingredients:

4 cups instant cooking rolled oats
3 tablespoons chia seeds
2 tbl of flax seed meal
1 or 2 pinches of salt
1/2 c peanuts, chopped
1/2 c agave syrup
1/4 c of raw honey (you can use regular honey as well)
1 c of natural peanut butter, melted in the microwave
1/3 c of dark chocolate chips

Preheat over to 350 degrees.  In a your mixing bowl with the paddle attachment, mix the oats, chia. flax, salt and nuts.  Then add the agave & honey.  Mix until combined.  Add melted peanut butter.  If using chocolate chips, add them until incorporated.  If your mixture doesn’t seem moist enough (try pinching it in between your fingers to see if it sticks together) – add a tsp of agave or honey until it reaches the right consistency.

Spray non stick spray in a 13×9 glass pan.  Pour the prepared ingredients into the pan and flatten with the back of a wooden spoon until flat.  Bake for 25 minutes or so, until golden.  Remove and cool for 30 minutes then cut into bars.

— Knead to Cook

Baked Pumpkin Oatmeal.

by Filed Under: Breakfast, Vegetarian 8 Comments

We just got home from our run and I wanted to whip up something warm to eat.  This was a super quick recipe and bakes up in about 30 minutes.  This is definitely one way to get your week started off on the right foot!

Ingredients:

2 c of quick cooking oats
1/4 c of brown sugar
1 tsp of cinnamon
1/4 tsp of pumpkin pie spice
2 tbl of slivered almonds (any nut would work)
1 tsp of baking powder
1 tsp of vanilla extract
1.5 c of almond milk (vanilla)
1/2 c of pumpkin puree
1 egg, beaten
Cooking spray

Preheat oven to 375 degree.  Spray a 9×9 pan with non-stick spray and set aside.

In one bowl, combine all of your dry ingredients (oats through baking powder).  In your mixing bowl, add vanilla, milk, pumpkin @ egg.  Once mixed, incorporate your dry ingredients and mix until combined.  Pour into your prepared pan and bake for 30 minutes.  It should be spongy to the touch but set in appearance.  Serve in individual bowls or ramekins.  Enjoy!

— Knead to Cook

Mixed fruit & spinach protein smoothie

by Filed Under: Breakfast, Fruit, Smoothies, Snacks 1 Comment

Okay I have one child that lives to eat & one that eats to live!  My youngest daughter doesn’t have a huge appetite ever!  So, with that, I try to make every bite as vitamin packed & healthy as possible.  This smoothie is super healthy & delicious.  I promise… the kids have no idea how good it is for them!
In a blender, add a handful of baby spinach leaves, two cups of fruit – frozen, fresh – whatever.  I added peaches/strawberries/cherries & 1 banana.  I scoop of Whey protein powder.  Optional – you can add a scoop or two of low fat frozen yogurt or ice cream (I normally do this but didn’t today) or a scoop of yogurt.  I also add one cup of almond milk (you can use regular low fat milk) and 2 tsp of flax seed meal and then start to blend it.  My blender has a smoothie setting so I use that.  Once it starts to combine, I will drizzle more milk in to get the consistency that I wish to achieve.  Pour into a glass, add a straw and enjoy!

There is so much flexibility that you have when making smoothies.  You can go all green – spinach, green apples, avocados etc.  You can add or delete what you like.  Have fun with it but my only suggestion is if you’re adding the spinach… whip the smoothie up before the kids see it 🙂

— Knead to Cook

Chocolate Chip Nutella Banana Muffins.

by Filed Under: Breakfast, Desserts, Muffins, Vegetarian Leave a Comment

Dare I say it?  Yes!  These are heavenly!  I kept thinking that I wanted to make a muffin with Nutella for my kids.  One child just had a yucky orthodontic contraption put in her mouth & she’s barely eating.  The other child, eats to live unless it blows her away… & this will!  Okay so Nutella reigns king in my house.  I grew up eating this, it is after all an Italian staple.  My kids enjoy it just as much as I did growing up.  So it starts there… okay but what to pair it with?  Banana, of course!  And mix in a few Ghirardelli dark chocolate chips & how bad could it be?

Again.  Heavenly!

Ingredients:

1/2 c of granulated sugar
1/2 c of I Can’t Believe It’s Not Butter or Butter
2 eggs, at room temperature
1c of whole wheat flour
1c of unbleached all purpose flour (I use King Arthur)
1/2 tsp of kosher salt
1 tsp baking powder
3 ripe bananas
1 tsp pure vanilla extract
1/2 c of non fat, plain Chobani
1/2 c of Nutella
1/2 c of chocolate chips or chopped up chocolate bar

Directions:

Preheat your oven to 350 degrees.  Spray your muffin pan with non stick baking Pam.

In your mixer with the paddle attachment, cream butter and sugar together.  Beat in eggs.  In a separate bowl, whisk together both flours, salt & baking powder.  Add to the sugar mixture.  Blend together until incorporated.  Add bananas, vanilla, Chobani & Nutella.  By hand, mix in the chocolate chips.

Fill each chamber 3/4 of the way full.  Bake for 18-20 minutes.  Insert a toothpick and when it comes out clean… they are ready.  Remove and let sit on the counter for 4 minutes.  Then remove and place on a platter & enjoy!

Yum.

— Knead to Cook

Fresh Mango Banana Smoothie

by Filed Under: Beverages, Breakfast, Desserts, Fruit, Smoothies, Snacks, Vegetarian 2 Comments

My daughter had a herbst appliance put in her mouth today by our orthodontist & knowing how painful this must be, I decided to make her a liquid after-school snack to help.  I took my mango pitter – the best tool for removing a mango pit by far – & peeled the remaining flesh.  Toss that in your blender with 4 scoops of low or non-fat vanilla ice cream or frozen yogurt, 1 ripe banana & 3/4 c of low fat milk or almond milk.  I also throw in some flaxseed meal (2 tbl).  Blend that in your blender (mine has a smoothie setting).  And pour into glasses with a straw.  This makes two large servings.

 

— Knead to Cook

Cranberry Cider Steel Cut Oats.

by Filed Under: Breakfast, Crock Pot, Vegetarian Leave a Comment

Oh how I love my crock pot!  It turns the simplest ingredients into magic.  This recipe is without a doubt, one of my favorites to make, especially when I have an early morning run. I come home sweating/freezing & the smells fill the kitchen.  I melt into a bowl & it refuels me.  I’m ready for the day.  Who doesn’t want that?

This recipe is super easy!  If you have a small crock pot, use that, if not, use the big daddy version.  Spray the inside vessel with a nonstick spray.  I use Pam – butter flavor.  Coat it well.  Then to that I add 1c of steel cut oats (not oatmeal).  4c of Trader Joe’s Cranberry Cider **You can use apple juice, apple cider, cranberry juice… the options are limitless.  I just use what I have on hand.  A pinch of salt.  1/8 tsp of nutmeg.  1 cinnamon stick.  1/4 tsp of ground cinnamon.  Stir it up and put the lid on.  I usually make this around 730-8p and won’t eat until 630-7a.  When I get home from my run at around 6:20 or so, I remove the lid & give it another stir.  Leave the lid off for about 10-15 minutes.  This will help thicken the oat mixture.  Ladle into bowls and top with whatever nuts you love.  I also top with Chia Seeds & dried fruit.

Chia Seed information you should know.  These seeds are known as one of nature’s  perfect foods.  They contain essential fatty acids (an excellent vegetarian source of omega-3 alpha-linolenic acid), protein, soluble fiber, protective antioxidants, vitamins, minerals, phytonutrients, and more.  Great in smoothies as well!

This breakfast will fill you up & get you ready to battle whatever comes your way 🙂

 

— Knead to Cook

Healthy Whole Wheat {eggless} Flaxseed, Banana Pancakes

by Filed Under: Breakfast, Vegetarian 4 Comments

Okay thoughts of the New Year are upon us & I love healthy foods that taste great!  I came up with this recipe as we were out of eggs.  Necessity is the mother of invention, right?  The girls requested pancakes & here they are!  The recipe is super easy & totally kid approved!  My youngest, who normally eats pretty much nothing, ate 2!

Ingredients:
1 c of Whole Wheat Flour
1.5 tsp of granulated sugar
1 tsp of ground cinnamon
2 tsp of baking soda
1 tbl of ground flaxseed meal
1 pinch of kosher table salt
1 c of almond milk (vanilla flavored) or you can use low fat white milk
1 heaping tablespoon of applesauce
1 tbl water
1 tsp vanilla extract
2 tbl of melted butter or I Can’t Believe It’s Not Butter (lower calories)
1 ripe banana chopped up into smaller chunks

Directions:

Combine all of the dry ingredients in your mixing bowl.  Add the wet ingredients and mix with a whisk.  Avoid over-mixing.  Add the banana last.
Spray your skillet with a nonstick spray.  Heat a large skillet over medium flame.  SWhen hot, ladle some batter into the pan.  Flip the pancake when bubbles appear & the side down that is cooking is golden brown.
You can certainly add any variety of fruit you like – blueberries, blackberries etc.  Again, add at the end of the blending process and mix by hand.  I added chocolate chips with the bananas.  I used a palmful to gauge the quantity.

 

— Knead to Cook