Sunday, June 17, 2018

Peanut Butter Banana Overnight Oatmeal



Looking for a healthy breakfast ? 
Overnight oatmeal can be highly nutritious, absolutely delicious and extremely convenient, and it doesn't even need to be cooked. You eat the oatmeal cold and creamy right out of the refrigerator- a plus during the summer when the weather is so hot!

Convenience and taste are not the only reasons overnight oatmeal is so popular.

Oats are healthy and may provide many desired health benefits: 

1. They may help lower cholesterol
2. They are high in antioxidants
3. They are high in fiber
4. They may help stabilize blood sugar
5. Assist with blood pressure
6. They contain a good amount of vitamins and minerals

Doctors often recommend including oatmeal as part of a healthy diet.

You can turn ordinary oatmeal into a power bowl by choosing add ins that boost the nutritional benefits.




Choose seeds of your choice



For example try hemp seeds, chia seeds, walnuts, blueberries, kiwi,  black strap molasses, honey, almond milk, dates, fruit, cinnamon, ginger, turmeric,  etc. Just about anything you like can be added to your overnight oatmeal. 




I once heard someone say you can choose health or choose convenience.
With overnight oatmeal bowls , you can have both!

It couldn't be simpler. Just put some oats into a bowl or wide mouth jar, add almond milk, fruit, raisins, nuts, chia seeds, hemp seeds, add some mashed banana or chopped dates and soak overnight. In the morning you will have the best surprise.



One of the things I hate about cooking oatmeal is having to wash the sticky pan. With overnight oats, you get all the taste and all the nourishment without the mess.



So if you have been wanting to add oatmeal to your diet , but hate to cook it- this may work for you!
It's easy and you can make it so many ways. In the past I've made Overnight Apple Pie Oatmeal and blackberry refrigerator oatmeal.

If you are gluten free, it is imperative that you buy gluten free certified oats. Read this article:
Are oats gluten free?

Recipe for Peanut butter banana overnight oatmeal

Ingredients: 
1/2 cup of gluten free oats ( I get mine at Trader Joe's)
1/2 mashed ripe banana
1 Tablespoon peanut butter or peanut butter powder
3/4  cup of almond milk, coconut milk, or Ripple ( derived from peas and high in protein and a little creamier than almond milk )
1/2 tsp chia seeds
1/2 tsp hemp seeds
1/2 teaspoon cinnamon
Optional: If you are not vegan add 1/4 cup of Greek Yogurt- or if vegan try coconut yogurt

Directions: 
Place the oats in a small cereal bowl or small wide mouth Mason Jar. Mix in mashed banana, peanut butter, nut milk, chia seeds, hemp seeds, cinnamon- refrigerate overnight. Enjoy in the morning.

My Notes: 

Be careful when purchasing gluten free oats-

***Shirley of Gluten Free Easily left this important comment regarding gluten free oats: ***
"Beautiful recipe! Actually it is imperative that those who eat gluten free for medical reasons eat certified gluten-free purity protocol oats. "Certified gluten free" does not necessarily equal purity protocol oats and accurate testing of gluten in oats is extremely challenging. There are many that have gotten glutened by "certified gluten-free oats." They must be certified gluten-free purity protocol oats. There are not that many oat providers that fit this criteria. Gluten-Free Watchdog has a listing here: http://bit.ly/ppoats




1. I like to add 1/2 teaspoon of turmeric and a shake of black pepper to my overnight oats for the added health benefits and although it changes the color, it doesn't change the taste much.



2. Why black pepper? As high as turmeric is in antioxidants that do wonders for the body, turmeric is actually very low in bioavailability ( the amount a nutrient can be absorbed by the body) black pepper can help increase the bioavailability of turmeric by 2000 percent- so it is always advisable to add some black pepper when eating turmeric.









Tuesday, June 12, 2018

Wordless Wednesday- Sunsets and Rain Clouds

Photos for Wordless Wednesday


 Sunset from our balcony North Miami








Another day storm coming in with the ocean beneath -  watching from our balcony in Miami 
Talk about an ominous sky!! What a storm!! This was 4:00 PM



The dark rain clouds completely engulfed the sky


The still before the storm


Friday, June 8, 2018

Loaded Vegetarian Black Bean Nachos Are A Meal


Loaded vegetarian nachos makes a quick and easy meal or appetizer any night of the week!
It is easy to assemble and is both nutritious and delicious!

It calls for simple vegan ingredients like black beans, chopped tomatoes, chopped cucumbers, salsa, fresh herbs, and seasonings piled on top of one another on a bed of crunchy nacho chips! Sprinkle generously with grated cheese or vegan cheese and bake for just 10 minutes.

black beans , chopped red onion, cucumber,

These nachos are festive enough for a party or satisfying enough for a simple family dinner ( perhaps with a salad or a bowl of soup).

If you leave off the cheese or (use vegan cheese) and add some avocado, this gluten free meal becomes vegan.

It is one of those recipes that goes a long way and everyone seems to love it! It's a quick go-to meal in the summer while tomatoes , corn, and most veggies are so prolific.

Mix all your toppings ( except cheese, avocado and cucumber  if using) before layering

When I do not want to use canned beans, how do I make my black beans from scratch? 

I use my Instant Pot of course!! 45 minutes from start to finish with no need to pre soak the beans!
And the beans come out very creamy and tasty! Black Bean recipe in the Instant Pot


instant pot

Why I don't like to  use canned beans

I prefer not to use canned goods if I can help it. Although very convenient, canned goods often are lined with a chemical called BPA which is banned in many countries ( not USA) because of it's strong link to cancer. In addition, cans are made of aluminum and that too gets into our food. Some studies have linked aluminum to alzheimers disease

So the Instant Pot is my perfect solution .  I throw dried black beans in and get creamy soft black beans out. Better than canned. It's well worth the investment and I LOVE IT!!
I use my instant pot for soups like my  16 minute easy lentil soupa dozen hard boiled eggs in 5 minutes and then the peel slides right off- or my low carb creamy mashed cauliflower 

This loaded vegetarian nacho dish is the perfect summer meal or party appetizer when so many of these vegetables are in season!





Author: Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 10 minutes
Bake Time: 10 minutes


Ingredients: 
2 15 ounce cans black beans, drained well ( or 4 cups of cooked black beans- drained well)
How to cook Black Beans in the Instant Pot ( 45 minutes no pre-soaking)
2 Roma tomatoes, chopped
2 yellow or red peppers, seeded and diced
1 cup of sliced black olives
2 Persian cucumbers, chopped
1 8 ounce container of pico de gallo ( or any chunky salsa) ( I used Sabra brand) mild or spicy
2 cups of shredded cheddar cheese or vegan cheese  ( pizza blend works well)
1 16 ounce bag of non GMO gluten free corn chips ( I use organic white or the organic blue corn chips)
optional toppings: diced avocado, corn, diced red onion, cilantro, Greek yogurt


Directions: 
Pre-heat oven to 400 degrees
Use a 3 qt  rectangular pyrex baking dish
Layer baking dish with half of the chips. Add 1/2 of the black beans, olives, tomatoes, peppers, pico de gallo ( or chunky salsa) and spread around. Top with 1/2 of the cheese and then repeat the layers. Bake for 10 minutes until cheese is nice and melted. Add chopped cucumber and optional avocado to the top.

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