Posted 1 month ago

Kentucky Quinoa Chicken Bowl

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This is something a bit new from my regular recipe posts.  I’ve taken what I’ve learned through various sources to create a healthy and delicious alternative to the KFC Famous Bowl. In this I will direct you in creating quinoa-crusted chicken tenders that are super crunchy, and a mashed cauliflower that you’d swear was mashed potatoes.

These two put together with the addition of sweet corn go together to make the meal seen in the photo. This was partially inspired by something I saw on Hellthy Junk Food.

Garlic Parmesan Mashed Cauliflower -

This recipe comes from Daily HIIT, but their version was way too salty for my liking. I cut far, far back on what they recommended. Best to start low and add more if desired.

Makes: 4 Serving

Ingredients:

  • 1 Head of  Cauliflower Florets
  • 1 Tbsp. Coconut Oil
  • 1 Garlic Clove (chopped)
  • 1/4 Cup Shredded Parmesan Cheese
  • 2 Tbsp. Almond Milk
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper

Directions:

Cook the cauliflower florets for 10 minutes in a steamer.

While that’s steaming, heat the coconut oil in a small pan on medium heat and saute the garlic in the oil for 2 minutes. Don’t let it brown too much and burn. Once done, remove from the heat and set aside.

Place half the cooked cauliflower into a food processor and blend on high. You may have to scrape the sides a few times in this whole process. Continue to add the rest of the cauliflower a bit at a time and keep processing it until to goes smooth. Just let it go and you’ll eventually get that mashed potato texture.

Pour the processed cauliflower into a mixing bowl and stir to together with the garlic, oil, Parmesan cheese, salt and pepper.

Taste to see if you wish to add more salt or pepper.

Serving size: 1/2 Cup

Calories per serving: 85

Source: DailyHIIT.com

Quinoa-Crusted Chicken Nuggets -

I hold no shame for my love of fried chicken, but it’s not something you can eat all that often in a clean eating life style. It’s a rare treat. I do love eating chicken in all its various forms, but sometimes I miss that crunch. This recipe will satisfy that urge and stay very healthy.

This recipe and method was created through the study of various sources. I’ve mixed and mashed so many different things that I’m comfortable enough calling this my own.

You’re likely not going to use all the quinoa, but this is a case of better to have more than you need than run short.  I often times have a tablespoon or more left over. As such, my calorie count may be a touch higher than it actually is.

Makes: 1 Serving

Ingredients:

  • 4 oz. Chicken Breast
  • 3/4 Cup Cooked Quinoa
  • 1 Tbsp. Fresh Thyme (chopped)
  • Parchment Paper
  • Cooking Spray

Directions:

Firstly, you’ll need to cook the quinoa. Rinse about 1/4 cup of dry quinoa and put it into a small sauce pan with 1/2 cup water. Bring to a boil, cover, and reduce heat to low. Cook for 15 minutes or until all the liquid has been absorbed. Perhaps just let it sit for an additional 10 minutes uncovered. Remove 3/4 cup of the cooked quinoa. You’ll likely have a little extra.

Preheat your oven to 300 F, and line a cooking sheet with parchment paper. Spread the quinoa over the parchment paper as evenly as possible. Put in the oven for 30-40 minutes. Check half way through and stir to break up any clumping. You want all the quinoa to get lightly golden. Check at the full 30 minute mark. If it all still hasn’t browned, stir, spread out, and place back in the oven for an additional 5 minutes. Once done, pour it into a bowl, break up any clumps, and mix with the chopped thyme. Reserve parchment paper for later.

Turn the oven up to 425 F.

Chop the chicken breast into cubes and pulse in the food processor until it pretty much turns into a paste. Scrape the meat out onto a cutting board and press it into a flat square with a non-stick spatula. Use that spatula to divide the chicken into equal halves until you have 8 pieces.

The following is a method for breading that I used back when I made my own fried chicken tenders that will keep things from getting too messy. Use only one hand to touch the chicken meat and the other only touches it after it has been coated with the toasted quinoa.

Pour about 3 tablespoons of the toasted quinoa and thyme mix into a small mixing bowl. Use your wet hand to place one piece of the chicken on top of the quinoa, sprinkle over an additional tablespoon, then swirl and toss the bowl until the wet chicken has an even coating.

Use your dry hand to lightly press the chicken, lift gently, lightly shake off any excess, place onto the reserved parchment paper, and press lightly on all sides to make sure it’s all sticking. Repeat this until all eight pieces are covered. Occasionally add more toasted quinoa to the mixing bowl as needed. Feel free to toss a piece again if you see uncovered spots. You’ll likely have left over quinoa.

Wash and dry your hands, and transfer the coated chicken nuggets onto a lightly greased baking sheet. Give each piece a light shot of cooking spray, and cook in the oven for 10 minutes. Carefully turn the chicken, spray once more, and cook for another 10 minutes.

Let these rest for 2-4 minutes then enjoy.

Serving size: 8 Nuggets

Calories per serving: 280

Source: Me

Kentucky Quinoa Chicken Bowl -

This is how to make the full bowl meal. Unlike the KFC version, I don’t use any gravy. I don’t even feel this needs anything more added to it. I do offer some suggestions in the directions of replacements you could use. Both are from previous recipes I’ve written about. There’s also no need to top with cheese since there is already some in the cauliflower.

Makes: 1 Serving

Ingredients:

  • 1/2 Cup Garlic Parmesan Mashed Cauliflower
  • 1/4 Cup Frozen Sweet Corn
  • 8 Quinoa-Crusted Chicken Nuggets

Directions:

Pour the mashed cauliflower into a bowl and form a well in the center.

Either steam or microwave the frozen sweet corn and pour it into the well in the cauliflower.

Chop each chicken nugget in half and top over the bowl.

You shouldn’t need anything more than this, but you could drizzle over top 1 tablespoon of the fat-free Honey Dijon Dressing or Home-made BBQ Sauce.

Serving size: 1 Bowl

Calories per serving: 410 (Doesn’t reflect any additional toppings)

Source: Me

Posted 1 month ago

BBQ Roasted Chickpeas and Home-made BBQ Sauce

I’ve mentioned this recipe once before in my post about the Teriyaki Chicken. The reason I didn’t list this recipe in that write up is because I used a home made barbeque sauce. I got the initial recipe from the Daily HIIT, but I cut back on things such as the salt, since the sauce already has plenty.

I like adding these in with my stir fry or as a crouton replacement in salads. These also make for a great little snack. That’s why it’s a good idea to make a large batch.

BBQ Roasted Chickpeas -

Makes: 8 Serving

Ingredients:

  • 4 Cups Chickpeas (cooked and dried)
  • 1/2 Cup BBQ Sauce *
  • 2 Tbsp. Coconut Oil
  • 2 Tbsp. Garlic Powder
  • 2 Tbsp. Onion Powder

* See below for BBQ Sauce recipe

Directions:

If you’re using canned chickpeas, rinse them thoroughly then spread them over a clean dish towel in a baking sheet to dry. Now, chickpeas will have a shell or membrane around them. You’re going to want to try and get as much of this off as you can. When roasting, these are likely to burn. It’s a tedious step but worth it in the end.

A good tip would be to very gently roll your hand over the chickpeas while they’re on the towel. This should loosen them up enough to pinch off. Don’t stress it if you don’t get every single one.

Preheat your oven to 400 F. Pour the chickpeas into a large bowl and carefully fold in with the BBQ sauce,coconut oil, and seasonings. Spread these out over a lightly greased baking sheet to make a single layer.

Bake for 15 minutes, flip with a spatula, and bake for an additional 15 minutes or until crispy. During the first stir, you may have to break apart any pieces sticking together. If you’d like them crispier, you could leave these in to cook for an additional 5-10 minutes. They will get firmer when cooled.

Serving size: 1/2 Cup

Calories per serving: 159

Source: DailyHIIT.com

Home-made BBQ Sauce -

One of the biggest problems with store bought BBQ sauces is that they’re loaded with sodium and processed sugars. Neither of which play a role in a clean eating life style. I wanted to make my own that would improve the quality of a variety of meals.

This recipe came from My Whole Food Life. While it’s true that worcestershire sauce can be very high in sodium. A tip I would suggest is finding a brand that has the lowest level possible. I opted to use maple syrup in my version, because I felt it had a stronger flavor.

Makes: 3 Serving

Ingredients:

  • (6oz.) Can Organic Tomato Paste
  • 1/2 Cup Water
  • 4 Tbsp. Low-sodium Worcestershire Sauce
  • 2 Tbsp. Apple Cider Vinegar
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Fine Grain Sea Salt
  • 1 tsp. Black Pepper
  • 2 Tbsp. Organic Maple Syrup
  • Hot Sauce, Chili Powder, or Cayenne (optional)

Directions:

Blend all the ingredients together in a blender, food processor, mixer, or with a spoon. I prefer to use a food processor. Add more water if you feel this is too thick.

If you want something spicier, add hot sauce, chili powder or cayenne to taste. Start small and work your way up.

Store in an airtight container in the refrigerator.

Serving size: 1/2 Cup

Calories per serving: 81 (Doesn’t reflect optional ingredients)

Source: MyWholeFoodLife.com

Posted 1 month ago

Brownie Batter Peanut Butter Swirl Oatmeal

Wow, something that tastes this decadent doesn’t have any right to be healthy. This is a breakfast oatmeal you should serve a special lady in the morning, if you want her to fall in love with you. Well, providing she likes chocolate and isn’t allergic to peanuts.

I made some modifications to the recipe I found on Fit Foodie Finds. I replaced the liquid stevia with half a mashed banana and included some chia seeds. I may be adding calories, but I’m more concerned with boosting the nutrition and keeping the meal clean.

Makes: 1 Serving

Ingredients:

  • 1/2 Cup Whole Grain Rolled Oats
  • 1 Cup Unsweetened Vanilla Almond Milk
  • 1/2 Banana
  • 1 tsp. Chia Seeds
  • 1/4 tsp. Ground Cinnamon
  • 1/4 tsp. Vanilla Extract
  • 1 Tbsp. Unsweetened Cocoa Powder
  • 1 Tbsp. Natural Peanut Butter (divided)
  • 1/2 Tbsp. Dark Chocolate Chips 

Directions:

In a small bowl, mash the half banana with the chia seeds, vanilla extract, and cinnamon.

Place a medium sauce pan over medium-high heat, pour in the almond milk, and stir in the banana mixture, cocoa powder, and a 1/2 tablespoon natural peanut butter. Mix until everything is combined.

Once this comes to a boil, stir in the oats, reduce the heat to medium, and stir frequently as it cooks for 5 minutes. Pour the finished oatmeal into a bowl, drizzle the remaining 1/2 tablespoon peanut butter in a swirl and top with the lightly chopped dark chocolate chips.

Serving size: 1 Bowl

Calories per serving: 398

Source: FitFoodieFinds.com

Posted 1 month ago

Baked Teriyaki Chicken Stir Fry with Garlic Quinoa

I found the recipe for baked teriyaki chicken on Daily HIIT, but I was struggling to think of how I’d want to eat it. I found the idea of a stir fry to be intriguing. In this recipe, I’ll be describing how to make the chicken and the garlic quinoa I used as the healthy replacement for white rice.

I’ll leave the choice of vegetables up to you. I like to use broccoli, carrots, and sliced water chestnuts. Also in the picture above is BBQ Roasted Chickpeas, but that’s a different recipe for another time.

Baked Teriyaki Chicken -

I always find calculating the dietary information on marinades to be maddening. Only a fraction of the overall marinade is ever absorbed into meat, and more of it will cook out. I’m not even going to try and attempt it on this recipe. The best advice I have for you is to select a low sodium teriyaki sauce.

Makes: 4 Serving

Ingredients:

  • 1 lbs. Skinless and Boneless Chicken Breast
  • 1 1/2 Cup Teriyaki Sauce
  • 2 Garlic Cloves (minced)
  • 3 Tbsp. Sesame Oil
  • 1/4 Cup Lemon Juice
  • Sesame Seeds (garnish)

Directions:

Divide your chicken into four 4 oz. fillets. In a small bowl, mix together the teriyaki sauce, garlic, sesame oil, and lemon juice. Pour this into a large zip-lock bag. place your chicken into the bag, shake, and try to squeeze out as much air as possible.

Let this marinade for at least 24 hours before you start cooking. Store this in the refrigerator. Flip and shake every few hours.

When you’re ready to cook, preheat the oven to 350 F, lightly grease a baking sheet, and bake the chicken for 25 minutes, or until done. Let sit for five minutes before slicing.

Serve this however you like and topped with sesame seeds for a garnish..I like to cube it for my stir fry.

Serving size:  4 oz. chicken

Calories per serving: ??

Source: DailyHIIT.com

Garlic Quinoa -

I researched a recipe for a garlicy quinoa, because I didn’t want to serve just plain quinoa in my stir fry. I wanted something that would bring a bit more flavor. I’m glad I did, because I’ll surely want to work this into more meals in the future.

Makes: 1 Serving

Ingredients:

  • 1/4 Cup Dry Quinoa
  • 1/2 Cup Low Sodium Chicken Broth
  • 1/4 Cup Sweet Onion (chopped)
  • 1 tsp, Garlic (diced)
  • 1 tsp. Coconut Oil
  • 1 Tbsp. Fresh Parsley or Cilantro (chopped)

Directions:

Rinse your quinoa and place into a small sauce pan with chicken broth. Bring this to a boil, reduce the heat to low, cover, and let simmer for 15 minutes.

In a small pan, saute the chopped onion in the coconut oil for 2-3 minutes, add the garlic, and stir until the garlic is just starting to brown along the edges.

Immediately take off of the heat and stir it into the finished quinoa with the parsley or cilantro. You want to try to time the saute to be ready just as the quinoa has finished simmering. Cover again and let sit for 5 minutes.

Serving size: 1 Cup

Calories per serving: 216

Source: Food.com

Posted 1 month ago

Apple & Cinnamon Oatmeal

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This recipe is an adaptation of the recipe found on Daily HIIT. Their version was designed to be a two serving dish. I mostly just make this for myself. Although, this might be a nice breakfast to make after a pleasant evening with a special someone or as an afternoon snack. It’s quick, easily made, and smells incredible.

Makes: 1 Serving

Ingredients:

  • 1/2 Cup Water
  • 1/2 Golden Delicious Apple (peeled and cubed)
  • 1/3 Cup Whole Grain Rolled Oats
  • 1 tsp. Chia Seeds
  • 1/2 Tbsp. Ground Cinnamon
  • 1/2 Tbsp. Organic Maple Syrup
  • 1/2 Cup Unsweetened Almond Milk
  • 1/2 Tbsp. Chopped Walnuts (optional)

Directions:

In a medium sauce pan, bring the water and apples to a boil on high heat, and stir in the oats, chia seeds, and cinnamon.

Reduce heat to low and simmer for 3-5 minutes or until thickened. Transfer the oats into your bowl, stir in maple syrup, and pour in the almond milk.

Serving size: 1 Bowl

Calories per serving: 190 (Doesn’t reflect optional ingredients.)

Source: DailyHIIT.com

Posted 1 month ago

Baked Carrot Cake Oatmeal

I know I’ve only recently posted about a Carrot Cake Oatmeal, but the recipe I found on Oh She Glows is a baked oatmeal. That may not sound like much of a difference, but this version is far more cake-like, as in it’s baked in an oven. It’s also kind of nice to make a batch of something that only requires a bit of reheating.and serves a lot more people easily.

I manipulated this recipe a bit by using pumpkin seeds and making my own version of a frosting topping. I only make this mock icing per serving, but I included the ingredients for 9 servings into the over all ingredients. You can eat this for breakfast or even as a healthy dessert. Be sure to read the directions carefully.

Makes: 9 Serving

Ingredients:

  • 2 1/4 Cup Whole Grain Oats
  • 2 tsp. Ground Cinnamon
  • 1 1/2 tsp. Baking Soda
  • 1/4 tsp. Fine Grain Sea Salt
  • 1 1/2 Cup Shredded Carrots
  • 2 1/2 Cup Unsweetened Almond Milk
  • 1/3 Cup Organic Maple Syrup (plus additional 2 1/4 Tbsp.)
  • 2 1/4 tsp. Vanilla Extract
  • 1 1/2 Fresh Grated Ginger (or 1/2 tsp. Ground Ginger)
  • 1/4 Cup Craisins
  • 1/4 Cup Raw Pumpkin Seeds
  • 4 1/2 Tbsp. Plain Greek Yogurt

Directions:

Preheat your oven to 375 F, wash and peel your carrots, and shred them until you reach 1 1/2 cups, lightly packed. Lightly grease a 2.5 qt. casserole dish.

In a large bowl, mix together the oats 1 1/2 teaspoon cinnamon, baking soda, and sea salt (include ground ginger here, if you’re not using fresh).

In a small to medium bowl, mix together shredded carrots, almond milk, 1/3 cup maple syrup, 2 teaspoon vanilla extract, and include the fresh grated ginger, if you’re not using ground ginger.

Pour your wet mix into the dry and stir until fully combined. Pour this into your casserole and pat down lightly with a spoon or spatula to even it out. Top with craisins and pumpkin seeds and lightly pat down again.

Bake uncovered for 35-40 minutes and lightly browned along the edges. Let it cool for 10 minutes before cutting into.

Now, I like to top this with a mock frosting that uses the Greek yogurt, and the remaining cinnamon, vanilla extract, and maple syrup. I don’t make this icing as a full batch but per serving just before eating. I make it by mixing 1/2 Tablespoon Greek yogurt, 1/4 Tablespoon maple syrup, pinch of cinnamon, and a few drops of vanilla extract. Drizzle this over your servings and enjoy.

Serving size:(3x3 in.) square

Calories per serving: 174

Source: OhSheGlows.com

Posted 1 month ago

Apple Bagel

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It seems sort of laughable to call this a recipe when it’s really more of a diet tip I picked up on the Facebook page of Lisa-Marie BodyRock.Tv Host. If you want to try to cut out or reduce the amount of the bread you’re eating, this is something you may like to try.

Opt to slice an apple horizontally to make it into a bagel-esque form. I like to eat this with half a tablespoon of natural peanut butter and cinnamon as a pre-work out snack.

Ingredients:

  • 1 Apple

Directions:

Choose any type of apple you’d like. Wash it then slice as thick as you’d like. Use a knife or apple core tool to create the ring.

Filling options are up to you. I prefer natural peanut butter or even my Walnut Maple Sweet Potato Hummus.

Calories per serving: 30

Source: Lisa-Marie BodyRock.Tv Host

Posted 1 month ago

Carrot Cake Oatmeal

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This is a breakfast oatmeal recipe that I really couldn’t wait to write about. Although, apparently I could since I made this yesterday morning. Well, forget that. This recipe that I found on The Oatmeal Artist is super simple, delicious, and very nutritious. It’s very high in both Vitamin A and Calcium.

The only little addition I made to this recipe is the inclusion of a mock frosting. You don’t need to add this, but I strong recommend using it. What’s a ‘cake’ without a little frosting, right?

Makes: 1 Serving

Ingredients:

  • 1 Cup Unsweetened Almond Milk
  • 1/4 Cup Water
  • 1/2 Cup Whole Grain Rolled Oats
  • 1/2 Cup Grated Carrots
  • 1/2 tsp, Vanilla Extract
  • 1/2 tsp, Ground Cinnamon
  • 1/8 tsp. Ground Ginger
  • Pinch of Ground Nutmeg
  • 1 1/2 Tbsp. Organic Maple Syrup
  • Pinch of Sea Salt
  • 1 Tbsp. Plain Greek Yogurt
  • 1 Tbsp. Chia Seeds or Ground Flax Seeds (optional)

Directions:

Bring the almond milk and water mixture to a boil in a medium sauce pan, stir in the oats, add shredded carrots, and reduce heat to medium. Add in the chia seeds or ground flax seeds with the carrots, if desired.

Let this cook for 5 minutes or until the liquid has been absorbed, stirring often.

Once you’ve reached a thick sort of consistency, stir in the vanilla, cinnamon, ginger, salt, and 1 tablespoon of the maple syrup. Pour this into your bowl, then make the topping to complete this dish off.

To make the “frosting” you want to add the Greek yogurt and the remaining 1/2 tablespoon of maple syrup into a small bowl or ramekin. I’d recommend the latter, if you have one. Mix this together, and add a small touch of cinnamon and a drop or two of vanilla extract. Just drizzle this over the top to finish.

Serving size: 1 Bowl

Calories per serving: 296 (Doesn’t reflect optional ingredients.)

Source: TheOatmealArtist.com

Posted 1 month ago

Chicken and Black Bean Quinoa Enchilada Bake

I followed this recipe from Daily HIIT pretty much as seen on the site, but I took the author’s advice and made a half batch, because the original recipe makes a lot of food. I also added the inclusion of chicken to my version.

Included with this recipe is a separate one for making 1 Cup of a home made Red Enchilada Sauce. I looked that up to avoid getting store bought and keep in the clean eating style. Feel free to use a brand name, if you’d like. I’m also going to show you how to make your own.

Makes: About 9 Serving

Ingredients:

  • 1 lbs. Skinless Chicken Breast
  • 1 1/2 Cup Cooked Quinoa
  • 1/2 Tbsp. Coconut Oil
  • 1/2 Onion (diced)
  • 1 1/2 Garlic Cloves (diced)
  • 1/2 Jalapeño (diced)
  • 1/2 Red Chili Pepper
  • 1/2 Cup Frozen Sweet Corn
  • 1/4 tsp. Lime Juice
  • 1/2 tsp. Cumin
  • 1/2 Tbsp. Chili Powder
  • 2 Tbsp. Cilantro (chopped)
  • 1 1/2 Cup Cooked Black Beans
  • 1 Cup Red Enchilada Sauce*
  • 3/4 Cup Grated Cheese

*Home-Made Red Enchilada Sauce Ingredients

  • 2 Tbsp. Coconut Oil
  • 2 Tbsp. Oat Flour
  • 4 Tbsp. Chili Powder
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Sea Salt
  • 1/4 tsp. Cumin
  • 1/4 tsp. Oregano
  • 2 Cup Low Sodium Chicken Broth

Directions:

Some time before making the final dish, you’ll want to want to pre-make the red enchilada sauce. In a medium sauce pan you’ll heat and melt the coconut oil. Turn up the heat to high, and stir in the oat flour and keep stirring for one minute.

Add in the remaining seasonings then slowly incorporate the chicken broth. Once this hits a boil, lower the heat and simmer until it reduces by half. This should them make about 1 cup worth. You can refrigerate this in an air tight container, and it should keep for about two weeks. It will likely thicken pretty solid once cold, but the microwave should help it melt up.

Pre cook your chicken any way you’d like. I choose to grill. After letting it sit for five minutes, chop into cubes or small slices then set aside.

Preheat the oven to 350 F. Begin the enchilada bake by sauteing the onions, garlic, and jalapeños in the coconut oil, add the red chili pepper and corn, then cook for an additional 3 minutes. Finish this saute by mixing in the cumin, chili powder, and lime juice.

Now, in a large bowl combine cooked qunoa, black beans, and the sauteed vegetables. Stir in the red enchilada sauce, and about half the cheese. Poor this into a baking or casserole dish. I used a 10 x 10 in. casserole dish.

Top with the remaining cheese, cover with foil or a lid, and place into the oven for 10 minutes. Let cool, and eat as you please. You can use this as a dip, in soft tacos, over a baked potato, or as a filling in some whole wheat pita bread.

Serving size: 3 x 3 in. square

Calories per serving: 250

Source: DailyHIIT.com

Posted 1 month ago

Apple Pie Oatmeal

This is an oatmeal recipe I found while searching the internet. I find it’s nice to experiment with different breakfast dishes on the rest days of my workout program.

I mostly followed this recipe from Veg Kitchen as they specify, but made a few minor alterations.

Makes: 1 Serving

Ingredients:

  • 1 Golden Delicious Apple (peeled and cubed)
  • 1/2 Cup Whole Grain Rolled Oats
  • 1/2 Cup Unsweetened Apple Sauce
  • 1 Cup Unsweetened Almond Milk
  • 1 Tbsp. Chia Seeds
  • 1 tsp, Ground Cinnamon
  • 1/4 tsp. Ground Ginger
  • 1/2 tsp, Vanilla Extract
  • 1/2 Tbsp. Organic Maple Syrup
  • Pinch of Sea Salt
  • 1 Tbsp. Chopped Walnuts (optional)
  • 1/2 tsp. Unsweetened Shredded Coconut (optional)

Directions:

Add the oats, chopped apple, chia seeds, applesauce, almond milk, cinnamon, ginger, and sea salt into a small to medium sauce pan and mix together over medium heat. Once at a boil, reduce the heat just a bit so it simmers for 8-10 minutes. Stir often.

About this time the oats should be well cooked, and you should stir in the vanilla extract and maple syrup.

Pour this into your bowl, and top with any additions you’d like to make.

Serving size: 1 Bowl

Calories per serving: 430 (Doesn’t reflect optional ingredients.)

Source: VegKitchen.com