Eating a whole-foods, plant-based diet often means we choose to forgo enjoying some great-tasting foods (boeuf bourguignon, anyone?). Other times, our way of eating leads me to a dish that is so amazingly awesomely good that basically I could eat it every day for the rest of my life and never, ever, tire of it. Really. Never.
Let me count the virtues of the breakfast marvel we discovered this week, starting with the flavor. It’s creamy without being fattening, lightly fruit sweetened, ever so slightly tangy, and full of soft oaty goodness. Then there’s the a.m. prep time – VIRTUALLY ZILCH! That’s right, all you have to do is stumble into your kitchen, open the fridge, and eat. All the time you saved not making breakfast in the morning can now be used to savor a second cup of coffee or tea while gazing out the window at the morning rainbow. What?! You don’t see a rainbows every morning? Clearly, you have not eaten what I am about ready to share with you.
That’s right; this isn’t some big tease. Nope! Call me generous, because I’m going to give you the recipe so you can have breakfast bliss every day your heart desires. Just don’t call me if there’s a run on canned pineapple and oats at your local grocery store.
Overnight Pineapple Oats
1 cup rolled oats (not instant)
1/2 cup crushed pineapple
3/4 cup unsweetened soy milk
1 banana (or 1 cup of other chopped fruit)
1/4 cup chopped nuts
raisins or other dried fruit (optional)
The night before, combine the oats, pineapple and soy milk in a bowl and put it in the fridge. In the morning, top with the chopped fruit and nuts. Bon appetit!
Per Serving: 382 Calories; 14g Fat (31.0% calories from fat); 13g Protein; 56g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 16mg Sodium.
On Thursday, I found myself at Whole Foods instead of Safeway for my weekly shopping trip. It’s a bit out of my way to shop there, but I really like how the store labels food by its ANDI score – a measure of the nutrient-density of food. The higher the score, the more nutrients per calorie. (As you might guess, kale and other dark greens rank highest with an ANDI score of 1000; french fries have a score of 7; and cola scores 1.) Our health is proportionate to the amount of high ANDI score foods we eat. But, I digress…this post is really about something else…
On the way in, I picked up a copy of the store’s flier and noticed that in addition to coupons, it was packed full of interesting recipes made without refined flours, added salt, or sugar. Most of them were vegan, too. Whoa!
The recipe for baked cinnamon-apple-oat squares seemed like just the thing this morning. I ate mine hot out of the oven, but these tasty squares will keep in the refrigerator in an airtight container. One recipe makes 16 squares, enough for grab-and-go breakfasts for a week!
2 cups non-dairy milk
1 1/2 cups steel cut oats
1/2 cup chopped nuts (I used almonds, but I bet pecans would also be good)
1/2 cup raisins
1/2 cup ground flaxseed
2 tsp vanilla extract
1 1/2 tsp ground cinnamon
2 apples, cored and grated
Preheat the oven to 350 degrees. Mix all ingredients together in a bowl. Transfer to a foil- or parchment-lined 9″ square baking pan sprayed with cooking spray. Press down and smooth out the top and bake until firm and golden brown, about 1 hour. Let cool in pan; cut into squares and serve warm or at room temperature.
Nutrition per square: 177 Calories; 6g Fat (31.3% calories from fat); 6g Protein; 25g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 1 Fat