Spirit of Spring Overnight Oats

I enjoy making overnight oats. The jar is a blank canvas where I can craft a different masterpiece each time. A couple of favorites in our household are overnight oats with mango and overnight oats with bananas.

A bank canvas

I enjoy adding different flavor profiles to the jar to make the meal a bit different. Protein powder can be added to make the dish more satisfying. Collagen powder can be added for hair, skin, nails, and muscle recovery.

Textures satisfy

When you serve your overnight oats you can add nuts, seeds, or dried fruits for added texture to make a more satisfying meal. If you find your fruit was not sweet enough for your taste, you could add just a bit of honey or agave at serving.

Simple to make

All you need is a jar, oatmeal, chia seeds, fruit, and milk (of choice). The other items are extras and flavor to the meal.

Instructions (I use a 16 oz. glass jar that was a nut/seed butter jar ... reuse/recycle)

• Add 1 TBSP chia seeds (I use organic)
• Add 1/4 cup oats (I use gluten free)
• Add a scoop of protein powder (optional)
• Add 1/4 cup milk of choice and stir
• Add 1/2 cup fruit (diced in SMALL pieces)
• Add an additional 1/4 cup oats 
• Add more milk until jar is almost full
• Cover and stir
• Refrigerate overnight
• Stir, add toppings or additional milk, and enjoy 

Spring Overnight Oats uses fruits that produce a pastel, spring look. A combination of red and yellow fruit produces a beautiful look. We eat with our eyes first. Delight the eyes, and the stomach will be overjoyed!

Buckwheat Stir In

I have had a package of Bob's Red Mill Buckwheat sitting in the cupboard for a while. Given the extra time that I have right now, I decided to open it and use it in a recipe. I enjoy buckwheat, I am not sure why I do not use it more regularly in my cooking routine. Cooked buckwheat provides a good source of protein, fiber, minerals, and antioxidants. It may improve blood sugar control. Buckwheat may be used much like rice, as a side dish or as the star of a main dish as I explain below.

I made a batch pf buckwheat following the directions on the package, a 1:2 ratio of buckwheat to water. I took two cups of the cooked buckwheat and used it for the following recipe. I saved the rest for another meal.

Buckwheat Stir In Ingredients (2 servings)

• Lettuce
• 2 cups (cooked buckwheat)
• 1/2 cup diced red onion
• 4 cloves (medium size) garlic, peeled and diced
• 1 cup diced sweet potato (I use organic)
• 2 TBSP dried rosemary
• 1/2 cup vegetable broth (low sodium) 

Instructions:

• Satuee vegetables in a pan with just enough olive oil to cause them not to stick to the pan. 
• Add vegetable broth to soften the sweet potato
• Once most of the liquid is gone, add the buckwheat and rosemary and stir to combine
• Serve over a bed of lettuce

White Bean Pasta

I have quite a bit of dry beans in my house as I like to cook with beans. I prefer to soak them to hydrate them rather than purchase them from a can. This allows me to control the sodium.

In this recipe I used two cups of white beans that I hydrated. You can use canned beans. If you do use canned beans, I suggest you drain and rinse the beans before adding them to the pasta.

Ingredients: (serves 2)
3 cloves of garlic
1/2 cup red onion (diced)
1 medium zucchini (diced)
1/4 cup sun dried tomatoes
2 cups beans
2 cups dry gluten free pasta





Instructions:

• Boil the water to cook the pasta 
• While the water is boiling, sautee the vegetables in a pan (I prefer el dente)
• Add the pasta to the water
• When the pasta is done, drain most of the water saving about 1/4 cup to add to the vegetables  
• Add the pasta, water, and beans to the vegetables in the pan and combine
• Stir and cook until liquid is absorbed

Sprinkle with grated Parmesan  cheese and/or fresh basil
Serve with a side of gluten free bread

Dried Fruit Decisions

I enjoy dried fruit and often snack on dried fruit as a sweet treat and use dried fruits in recipes. Normally I have a variety of dried fruit on hand. Right now that is not the case as I have worked through quite a bit of what I had around the house.  

Dried fruit is shelf stable so it is something people should be purchasing to have around the house since we have been encouraged to refrain from shopping as much as possible. Dried fruit is a fiber filled addition to a person's diet. We have to be careful to purchase the healthy options and not to have too much of a good thing!

Dried fruits can be helpful for people who are looking to lose weight. High fiber dried fruits include: apricots, dates, prunes, and raisins.

As you plan your next purchase, what are the things you should consider when purchasing dried fruit? Of course, you will take into consideration personal preferences and any dietary restrictions/needs that you have, but are there any other considerations that should be taken? I did a little research and have come to some conclusions.

When to buy organic...

If a fruit is on the Environmental Working Group's Dirty Dozen List, it is a good idea to purchase ORGANIC dried fruit as well as fresh fruit.  Therefore, spend the extra money on organic dried strawberries, nectarines, apples, grapes (raisins), peaches, cherries, and pears.

Watch out for added sugars...

According to Harvard Health, it is suggested that people read labels. Fruits have natural sugars but many manufacturers add sugar when packaging dried fruit.

What about sulfur dioxide added to some dried fruits?

Sulfur dioxide is a preservative used in many dried fruits and other foods. According to Livestrong, people sensitive to the preservative can have asthma or difficulty breathing after consuming sulfur dioxide. Sulfur dioxide is used to prevent rotting and to help the fruit maintain its color. In the 1980s the FDA banned sulfites from fresh fruits and vegetables, but not packaged foods.

Clean 15 for 2020

Right now we are doing our best to shop for food for our households. As the stay at home orders started, I personally witnessed fights in the grocery stores and people purchasing in excess and leaving nothing for the next person. Many store shelves remain empty as supply cannot meet the demand

We need to follow stay at home orders and limit our trips to busy places like the grocery store. As you are making your shopping list, consider the nutritional value of your food. We are what we eat. We need to eat healthy foods (as well as get some exercise) to maintain a healthy lifestyle.

If you have not had a change to read the updated Clean 15 list by the Environmental Working Group, take time to do so before your next trip to the store or before you place your next online order.

The Clean 15 this year include:

1. Avocado
2. Sweet Corn
3. Pineapple
4. Onion
5. Papaya
6. Sweet Frozen Peas
7. Eggplant
8. Asparagus
9. Cauliflower
10. Cantaloupe
11. Broccoli
12. Mushrooms
13. Cabbage
14. Honeydew Melon
15. Kiwi

Gluten Free 2020

The market for gluten foods continues to increase. 

The Gluten Intolerance Group predicts the Gluten Free Trends for 2020. 

Here are 5 of their predictions:

1. The number of gluten free products will continue to increase

One percent of the U. S. population has been diagnosed with Celiac Disease and nearly 13% of the U.S. population has gluten sensitivity. With over 40 million Americans affected, there are eager consumers that are looking for gluten free options.

2. Gluten free products will be available outside the natural food space

Skin care companies and vitamin/supplement companies are recognizing that people who avoid eating gluten need to avoid gluten in all aspects of their life. Not only does consuming gluten cause GI distress, but also dermatitis.

3. Label transparency will continue to rise in importance

Consumers are reading labels and voicing their opinions with their wallets. Companies with certifications are gaining prominent shelf space and reaching more consumers.

4. The variety of gluten-free and grain-free flours on the market will continue to rise

Companies continue to develop gluten free flour blends. The grain-based flour blends that those with Celiac consume are also important in the growing Paleo market. Look for new flours to hit the market such as apple, banana, coffee, and beet. 

5. There will be a greater demand for gluten free in convenience foods

Grab-and-go, heat-and-eat, and prepared foods are popular among consumers. Companies will be entering the marketplace to fill the needs of the gluten free consumer.

Disclaimer:
“This post (or portions of this post) was provided by New Hope Network. I am a member of the New Hope Influencer Co-Op, a network of health and wellness bloggers committed to spreading more health to more people.”

Is Right Rice Right for You?

I was introduced to Right Rice in my New Hope Blogger Box and have had the opportunity to try two different flavors (spanish and thai curry). I love the versatility of the product, it meets my needs. It is a great blank canvas that can be made into a masterpiece with the addition of a few things!

Right Rice is Simple and Fast

Right Rice is a complete protein so it does not NEED to have anything accompany it to make a meal. I like it as a side dish as well as a main. It is simple to make and can be done 5 minutes after water boils. Many things can be done to make Right Rice just right for you:

• Stir in nuts and seeds
• Stir in vegetables
• Stir in tofu or a protein
• Stuff a bell pepper

I love to turn Right Rice into a rice bowl for a meal. I layer on vegetables and a protein and have a satisfying meal. Pictured below is Right Rice (thai curry) with tofu strips (sauteed in curry powder and olive oil) and roasted orange bell peppers and zucchini. One package of Right Rice made two rice bowls for dinner.