Tag: nutritious

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Big Batch Breakfast: Blueberry Coconut Baked Oatmeal

Let’s face it, oatmeal can get pretty boring, but oats are so good for you – loaded with heart-healthy fiber and minerals. What to do?! Get baked. Err, get baking!

My baked oatmeal is super easy, cost-effective, and since it’s a big batch recipe you’ll be set for breakfast all week. Convenience – check! Taste – check! Healthy – check!

Plate of Blueberry Coconut Baked Oatmeal

Even if you don’t typically dig oatmeal, give this method a try. It changes the texture and fuses the flavors so you might just feel like you’re eating dessert, all the while you’re fueling yourself with clean energy for an active day. And best of all, there’s no added sugar so there’s no guilt with this breakfast decadence.

Go on, shake up your morning meal. It’s good to the last bite!

 

Blueberry Coconut Baked Oatmeal

Prep time: 10 mins Cook time: 40 mins Total time: 50 mins
Serves: 8 servings

Ingredients:

  • 1/2 cup roasted, unsalted pecan pieces
  • 1/2 cup toasted, unweetened coconut flakes
  • 1/2 cup hulled hemp seeds
  • 1/4 cup chia seeds
  • 2 1/2 cups old-fashioned oats
  • 1 Tbs ground cinnamon
  • A pinch of fine-grain sea salt
  • 2 cups fresh blueberries (frozen will work too – just defrost and discard any liquid)
  • 2 1/2 cups unsweetened almond milk
  • 2 large eggs
  • 2 Tbs melted coconut oil
  • 1 tsp vanilla extract
  • Optional toppings for serving: plain yogurt, maple syrup or honey for drizzling, and/or more fresh fruit

Directions:

  1. Preheat the oven to 375 degrees. Grease a 9×13-inch rectangular baking dish with butter or coconut oil.
  2. In a medium mixing bowl, combine the oats, nuts, coconut flakes, hemp seeds, chia seeds, cinnamon and salt. Whisk to combine.
  3. In a smaller mixing bowl, combine the almond milk, eggs, coconut oil and vanilla. Whisk until blended.
  4. Spread the berries evenly over the bottom of the baking dish then cover the fruit with the dry oat mixture. Drizzle the wet ingredients over the oats. Use a spatula in zig-zagging strokes across the surface of the wetted oats to smooth out the top and push any dry oats down.
  5. Bake for approximately 45 minutes, or until the top is golden (not burnt!). Remove your baked oatmeal from the oven and let it cool for a few minutes before cutting and serving.
  6. Serve with yogurt and a drizzle of honey for a more decadent and delicious breakfast experience!

Notes:

  1. This recipe will keep well in the refrigerator for up to 7 days.
  2. Recipe adapted from Cookie & Kate.

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #movewelldc!
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Vegan Carrot & Sweet Potato Soup

Soups are normally a fall and winter staple in my diet, but having recently purchased a Vitamix I couldn’t help but try out one of my favorite recipes in my new toy. This recipe incorporates nutrient-dense carrots and sweet potatoes. These orange superstars contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints. Best of all, this recipe is incredibly easy to make and economical.

Vegan Carrot & Sweet Potato Soup

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What You’ll Need:

  • 1 tbs coconut oil
  • 1 large sweet onion, chopped
  • 1 lb carrots, chopped
  • 1 large or 2 small sweet potatoes, chopped
  • 4 cloves garlic, minced
  • 1/2 tsp Jamaican All-Spice
  • 1/2 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1/4 tsp Cayenne Pepper (double down if you like it spicy)
  • Salt & Pepper (to taste)
  • 1 carton (or 32 oz) organic vegetable stock (low sodium)

How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions sautéing 5-7 min or until tender and translucent.
  2. Add garlic, all spice, cinnamon, nutmeg, cayenne and salt and pepper, cooking for another 2-3 min.
  3. Add sweet potatoes and carrot.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes and carrots should be easy to pierce and pick up with a fork but not falling apart.
  5. Finally, use a standing or hand blender to purée the mixture in your saucepan until smooth.
  6. Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

I poured this mixture into canning jars making it an easily transportable lunch for the office. Pair it with a side salad or some roasted veggies for a delicious, gluten- and dairy-free midday meal.