Tag: probiotics

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Cherry-Goji Overnight Oats

With all the buzz overnight oats have been getting these days, I felt obliged to give them a whirl. I also wanted to use this as an opportunity to test out how my gut would react to a little Greek yogurt. It’s been nearly two years since I’ve had any dairy but the health benefits of Greek yogurt in particular have left me constantly lusting for its low-cal, high-protein, calcium-and-B Vitamins-packed goodness. I’m happy to report that it did not upset my stomach in the least–must be all those gut-friendly probiotics in there, which not only help regulate digestion but also strengthen your immune system.

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While Greek yogurt was the most exciting ingredient for me, the real spotlight ought to be shined on the oats. According to the FDA, all that soluble fiber found in oats lowers LDL cholesterol (aka the bad kind). The antioxidants found in the goji berries, dried cherries and oats themselves have anti-inflammatory properties, making them an excellent choice for athletic, active folks like you and me. Muscle soreness, see ya later! 

When you add nutritional rockstar chia seeds into the mix you’re getting a higher concentration of omega-3 fatty acids than salmon. Omega-3s have been linked to health benefits related to conditions including cancer, IBS, lupus and rheumatoid arthritis. One tablespoon contains 18% of your RDA for calcium, tons of fiber and potassium and 4 g of protein. What can I say? Good things come in small packages.

Finally, I can’t let you get to the recipe without a quick reminder of how great maca powder is. If you haven’t hopped on the bandwagon yet, it’s time. Maca is rich in B-vitamins and minerals like calcium, zinc and iron, all of which are essential to proper muscle and energy metabolism function. Ladies suffering from PMS or menopause, this should be your go-to for holistic health. And let’s not leave out the men. Maca powder is said to increase testosterone, boosting your libido and endurance…The list of benefits goes on and on. For more ways to incorporate this Peruvian delight, check out my Top Five Greenies post for some go-to smoothies that’ll jumpstart your morning.

Cherry-Goji Overnight Oats

What You’ll Need:

  • 1 cup gluten-free rolled oats
  • 6 oz nonfat Greek yogurt
  • 8 oz unsweetened vanilla hemp milk
  • 2 tbs raw honey
  • 2 tsp cinnamon
  • 3 tsp maca powder
  • 3 tbs chia seeds
  • 1/4 cup goji berries
  • 1/4 cup tart dried cherries (unsulphured)

How to Make Them:

  1. Mix all ingredients together in an airtight container and refrigerate overnight.
  2. Enjoy with your tea or coffee the next morning!

Makes 4 servings and will keep in the fridge for up to a week.

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Don’t ya like Bran Muffins?

I love muffins. We all do. On the contrary, not many of us love bran muffins, but we should. Here’s why: bran–the outer layer of grains like oats, wheat and rice–is made of insoluble dietary fiber. Bran is good for your GI tract, is a pro-biotic food (meaning it has natural antibacterial fighting properties), and helps in combating heart disease. I feel fairly confident that I’ve found a way to make bran muffins mo’ than nutritious, and dare I say delicious. Not only that, but I’ve made them low-fat by substituting a ripe banana for oil, nutrient-rich by using whole wheat flour and almond meal in lieu of refined white flour, and dairy-free by trading out buttermilk/yogurt for almond milk. Eating is believing, so enjoy!

AMY’S BANANA BRAN MUFFINS:

Ingredients:

  • 2 cups wheat bran
  • 1 1/2 cups currants
  • 1 cup water
  • 1 cup unsweetened chocolate or vanilla almond milk
  • 1 tbs orange zest
  • 1/2 cup Demerara sugar (or pure cane sugar)
  • 1 (very ripe) banana
  • 2 large eggs
  • 1/2 cup whole wheat flour
  • 1/4 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup shredded (unsweetened) coconut – optional

Instructions:

  1. Preheat the oven to 350°F. Line a 12-cup muffin pan with paper liners or grease lightly with oil (I use the spray kind).
  2. Spread the wheat bran on a baking sheet and toast in the oven for 6-8 minutes, being careful not to let it burn!
  3. Let the bran do it’s thing while simultaneously heating the currants with 3/4 cup of the water for 10 minutes, or until the water is mostly absorbed. Puree the raisins with the remaining 1/4 cup of water in a food processor or blender until semi-smooth (I like to keep some whole or semi-whole currants in there for texture).
  4. Mix together the toasted bran and almond milk. Add in the currant puree, orange zest and Demerara sugar. Stir in the mushy banana and two eggs.
  5. In a separate bowl, mix together the flour, almond meal, baking powder, baking soda and salt. Fold into the wet ingredients and stir until everything comes together. Mix in the coconut (you could also add walnuts, pecans, or even chocolate chips here!)
  6. Spoon the batter into the muffin pan, mounding the batter in each one.
  7. Bake for 25 to 30 minutes, or until the muffins feel firm in the center.
  8. Let cool for 10-15 minutes then remove from the pan.

Enjoy immediately or freeze for up to 3 months. They are grrrreat for breakfast with a cup of coffee or tea and some fresh fruit. Bon appetit!

P.S. Just in case you didn’t quite catch the reference insinuated by the title: http://muffinfilms.com/psst.html. Psst!