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The Wren

Filtering by Category: Nutrition

Steel Cut Irish Oats Recipe

Renee Woodruff

I tend to switch back and forth between four different things for breakfast -- oatmeal, quinoa, greek yogurt or eggs. These choices are mainly for their health benefits, but also because there are so many variations one can make with each of these food items as a base. Today, my focus is on steel cut oats (I like John McCann's brand) with several additional ingredients to create an antioxidant, protein filled hearty breakfast that will keep you fueled throughout a busy morning.

Base:

  • 1/2 a cup of cooked steel cut oats

Ingredients:

  • 1 Tbsp Walnuts 
  • 1 Tbsp Goji Berries
  • 1 Tsp Chia Seeds
  • 1 Tsp Shredded Coconut
  • 1 Tsp Dried Blueberries 
  • 1 Tsp Yellow Raisins
  • Several Shakes of Cinnamon
  • A drizzle of raw local honey

Yield: 2 Servings

As with any of my recipes, I only include the measurements for guidance. Add as much or as little of each ingredient as you like, and/or substitute your favorite or leave something out altogether if you don't like it. Experimentation is the key to a happy kitchen.

PS - if you aren't serving two, put the second serving in a glass storage container and refrigerate for another healthy breakfast tomorrow.

Enjoy!

Avocado, Grapefruit & Sunflower Seed Salad

Renee Woodruff

If you are looking for a quick and healthy fix try this summer salad that one of my best friends, Kelly shared with me. All you need to do is mix avocado, grapefruit and sunflower seeds in a bowl. No olive oil, salt or pepper needed! The juiciness of the grapefruit acts a salad dressing and it is so delicious. Yummmmy!

Superfood Sunshine Smoothie

Renee Woodruff

As you have probably discovered by now, I have a real obsession with my Vitamix, and I love creating new tasty smoothie concoctions.

The following recipe by, Love and Lemons, has quickly become a home-run smoothie in our house and has Dave's Stamp of Approval on it.  Every time I make this one, he always asks what it is because it seems to always turn out a little different every time. 

I'll link to her recipe below but here's my slightly altered version:

  • 2 bananas (frozen)
  • 1/2 - 3/4 cup original Almond Breeze Almond Milk
  • Juice of 1 medium orange (squeeze fresh and keep frozen in ice cube trays, 4-5 cubes)
  • 2 tablespoons goji berries
  • 3/4 teaspoon grated ginger (I like it spicy!)
  • 1/4 cup hemp seeds 

Yield: 2 Servings

Note: Sometimes mine looks more pink than orange depending on the OJ to goji berry ratio.

Smoothie Formula

Renee Woodruff

This is an excellent reference for any new or seasoned smoothie makers out there. I print things like this and hang them on the inside of my kitchen cabinets for easy access and inspiration. I stumbled upon this formula on Pinterest, which serves as a great discovery tool if you're looking for ways to mix up the ingredients you put in your smoothies.