with Hearty Apple Almond Crisp
You will quickly learn that I care a tremendous amount about breakfast, am a self-proclaimed breakfast-pusher and still believe it IS the most important meal of the day despite arguments and studies against the age-old saying.
This is why: breakfast jumpstarts my day and ultimately motivates me to end the day as well as it starts.
Eating breakfast is a daily reminder that I begin the day on the right foot, nourishing not just my body but also my mind. The positive start to the day gives me more energy physically and mentally, allowing me to concentrate better knowing that I am prepared to work or study without dealing with mood swings or cravings from lightheadedness due to low blood sugar levels. Choosing to have a healthful breakfast not only gets your engine going, but also prompts good decision making from the moment you get up. You are more likely to avoid the worse for you foods and prevent overeating at lunch or dinner.
Even if there are clashing studies on breakfast's physiological benefits, there are plenty of studies showing that skipping breakfast is associated with eating more throughout the day, greater BMI (body mass index), weight gain and metabolic syndrome, a group of risk factors that can lead to serious health problems such as heart disease and diabetes (1,2,3,4). Those risk factors include a large waist circumference, low HDL cholesterol levels (high-density lipoproteins aka ‘good cholesterol’), high triglyceride levels, high fasting blood sugar and high blood pressure (5). Earlier this year a prospective study from Sweden also reported that adolescents who skip breakfast or have "poor breakfast habits" are at increased risk for metabolic syndrome later in life. Eek! Too young!!
If your main excuse to skip breakfast is that you don’t have enough time in the morning to prepare, then try making it the night before (ex. overnight oats or yogurt parfait) or making something that is easy to eat during your commute (ex. veggie omelet wrap, homemade smoothie or nut butter on toast). Remember, breakfast doesn’t have to be huge or even comprised of traditional breakfast foods, but it does need to be a nutritious combination of complex carbohydrates, protein and healthy fats, and limited in sugar and saturated fats.
Check out one of my favorite balanced breakfasts that you only need to make once but can eat for a week (i.e. meal prep) when you know your schedule is going to be extra busy. My Hearty Apple Almond Crisp is loaded with fiber (whole grains, fruit), protein and omega-3 fatty acids, all necessary nutrients to keep my brain focused, my hunger managed, my mood stabilized, my digestive system running and my heart healthy.
And the recipe is easy peasy: place the fruit mixture in the pan, top with the oats mixture and bake in the oven until the crisp turns golden brown and the fruit liquids start to boil through the top. This recipe includes apples (yes, I am still using my Annual Farm Crawl apples - 13 pounds is a lot!), plums and blueberries, but feel free to get creative and switch up the combinations to your fruit preferences.
Hearty Apple Almond Crisp
Yields: 8 servings (7" x 11" glass baking pan)
Preheat oven to 375*F.
Combine the topping dry ingredients in a bowl. FYI - the flaxseeds have a strong nutty flavor to them so if you don't want that to stand out, cut the amount in half.
In a separate bowl, chop up the apples and plums into 1"-2" pieces and combine with the blueberries. Add all of the spices, orange juice and maple syrup from the first list of ingredients and stir until all of the fruit is coated. Spread the mixture into the bottom of a baking pan (make sure to grease it - I misted it with olive oil).
Add the almond milk, maple syrup and olive oil to the dry mix. Spread the oats mixture evenly on top of the fruit base.
Bake the crisp for ~45 minutes until the topping turns golden brown and the liquid starts to bubble through.
Eat alone or top with some nonfat plain Greek yogurt. Enjoy!! :D
It's pretty obvious how excited I get for the Annual Farm Crawl, and I get equally excited for the aftermath too. I spend weeks using my farm fresh apples in a variety of recipes, some new some old. One sweet treat I always make is applesauce in the slow cooker. It's easy, delicious and quite nutritious for a snack or a side.
The slow cooker is a staple in my kitchen simply because of its simplicity. For most of us our days are extremely busy running around from one place to the next. A slow cooker allows you to minimally prep for a meal and leave it to cook while you're taking care of business, only to return for ready to be deliciousness. I literally took ten minutes, threw all of the ingredients in the pot, pressed the on button, went to bed, and woke up to chunky applesauce. Okay, so maybe I didn't sleep enough this night but rising to smell of sweet apples, cinnamon and ginger drifting through the house made getting up earlier much easier. ;)
I'll write my 'recipe' below, but the truth is I just sort of winged it this year. First, I chopped up my apples (mixed variety from Riamede Farms) into big chunks. And yes, I left the skin on. You'll quickly learn, I don't peel much of anything. Why? Not only do fruit and vegetable peels contain fiber, which is lacking in most Americans' diets (and needed for more reasons than you want to read right now), but also a large percentage of a food's vitamins and minerals lie right under the skin. So when you peel a fruit or vegetable, you're discarding all of these other beneficial nutrients too. For an apple, that means you could be getting at least 1/3 less of vitamins A and C than you thought!
The next step was to add the seasonings. This part is up for interpretation because we all have different taste preferences. I like my applesauce with a little kick, so if you don't particularly like spicy applesauce, I recommend lessening the measurements of the cloves and ginger.
I mixed in the rest of the ingredients, set the pot to cook and ta-da!!
Despite the picture making the apples look like chili, I guarantee the applesauce looks prettier in person and also smells heavenly! :D
Since I knew my applesauce would eventually be part of an apple cake recipe, I used an immersion blender to get a smoother texture. You can use a blender or any other item to puree the apples, but if you use the immersion blender, go slowly because it may splash! And can be hot!
Now you're ready to have your homemade applesauce! See?! An incredibly nutritious and delicious sweet treat with minimal effort. My favorite eats include topping with some nonfat plain greek yogurt or spreading on some toast. Enjoy! :)
Seasonal Spicy Slow Cooker Applesauce
Yields ~4 cups
Chop the apples (with the peel!) into large chunks and place them into the pot. Squeeze the lemon juice over the apples. Mix in the maple syrup. Add the seasonings and water, and stir until the apples are evenly coated. Cover the pot with the lid.
Cook the apples on low heat for 4-6 hours. I leave this decision up to you and your preferences. The applesauce will be a bit thicker if you cook it longer.
Let the applesauce partially cool and puree until desired consistency. Serve immediately or store in containers in the fridge for later.
All last month I was swamped (but very happily swamped) with work for National Nutrition Month. On top of the full-time job at the hospital, I was creating and presenting lectures to students ranging from kindergartners to high school seniors and teaching them about healthy eating habits and the importance of starting now.
I LOVE teaching! Opening minds to new ideas and getting people to really think about how ‘you are what you eat’ is very rewarding and also hopeful that the newer and current generations will start making smarter choices and rates of obesity and related health conditions will start to decline.
My favorite moment came at the end of discussing the sugar content in popular beverages. A teenage girl looked at the 20-ounce bottle of ice tea she was sipping throughout the presentation and declared: “I am never drinking this again.” She had no idea that it basically was liquid candy nor did she realize the consequences of drinking it everyday.
Sometimes we take for granted what we know in our specialties, but it is so important to remember that not everyone is privileged to the same knowledge. And sadly, nutrition is one of those subjects that is not a standard in curriculums, which is why I jump on any opportunity I can to spread the health and wellness lifestyle message.
One of the main themes in all of the presentations was choosing healthier snack options. These are kids and their seemingly endless growing requires lots of snacks on tops of meals. Simply put, a healthy snack should include fiber, protein and healthy fats while excluding excessive amounts of sugar, salt, saturated fats and definitely without ingredients you cannot even pronounce. A snack’s goal is to provide you with enough energy to keep you full until the next meal so you can get through your busy day while being properly nourished. Oh, and it should also taste good!
Below is a new snack I made the other day that is just the perfect healthy sweet treat for any day, especially a warm day, and can even be served as dessert! There’s a bit of preparation, which is totally worthwhile because it has all the nutrients I just listed, is made from only three ingredients and natural sugars, and is about 150 calories per serving (perfect amount for a snack). This will definitely satisfy a juice or soda craving but actually provide positive benefits to your body! ;)
Try it out but also stay tuned for a future post on my favorite and go-to snacks!!
Mango Coconut Chia Pudding
Combine the chia seeds and coconut water. Stir well, wait five minutes and stir well again. Let the pudding rest over night (or at least a few hours until it begins to become gel-like).
When you are ready to eat your pudding, puree the mango. If you would like some texture, take 1/3 of the mango and dice.
Pour the puree over the chia pudding and top with the diced mango. Add additional toppings if desired (I used 1 Tbsp. of hemp hearts to add some additional protein. This brings the calories up to about 200 per serving - still okay for a snack.).
Serve and enjoy!
Yields: 1 serving