Seasonal Spring Veggies

Cooking with Seasonal Spring Veggies

Sponsored by Clearly Brand

After the chilly winter months, there’s nothing more refreshing than the sight of fresh spring fruit and vegetables. Crisp lettuce, brightly colored rhubarb and fresh asparagus help liven up any meal. Spring is one of the best times to get in the kitchen and prepare a healthy plant-based recipe. When you are experimenting with seasonal produce that is ripe and fresh you can turn a simple salad or side dish into something extraordinary, brimming with flavor. Here are four recipes that highlight spring produce.

Overnight Egg Bake

This recipe incorporates asparagus and broccoli. It also goes well served over a bed of spring greens.

Spring Vegetable Stir Fry

Sugar snap peas are crisp and delightful in the spring. They can be cooked to perfection in a stir fry.

Spring Morning Muffins

Healthy carrot muffins are the perfect side for an egg bake or Easter celebration.

Spring Vegetable Quinoa Salad

A hearty grain salad comes to life with spring peas, spinach, and mushrooms.

Slow Cooker Apple Oatmeal - before and after

Slow Cooker Spiced Apple Oatmeal

Choose apples for fiber, Vitamin C, and antioxidants. This warming recipe is perfect when it’s cold outside!

INGREDIENTS:
2 apples, cored and chopped

1 1/2 cups Clearly Organic Milk

1 1/2 cups water

1 cup uncooked Clearly Organic Steel-Cut-Oats

2 Tablespoons Clearly Organic Brown Sugar

1 Tablespoon butter

1 teaspoon Clearly Organic Ground Cinnamon

2 Tablespoons Clearly Organic Milled Flax Seeds

1/4 teaspoon salt

1/2 cup Clearly Organic Raisins (optional)

1/4 cup walnuts, chopped (optional)

DIRECTIONS:
Coat the sides of your slow cooker with Clearly Organic cooking spray. Add all the ingredients except the raisins and walnuts to the slow cooker. Stir contents then cover. Cook on low for approximately 4 to 5 hours depending on your slow cooker temps. Store cooked oatmeal in the refrigerator for up to 2 weeks. The oats also freeze well. To enjoy a single serving spoon contents into a bowl, reheat if necessary, and add additional toppings such as raisins, walnuts, maple syrup, peanut butter, almond butter or chia seeds.

Recipe sponsored by Clearly Brand

Breakfast scramble sandwich, and oatmeal with fruit and yogurt

Rise and Shine: Breakfast Recipes to Keep the Family Happy & Healthy

Sponsored by Libby’s®

They say breakfast is the most important meal of the day, so it’s crucial to serve the family a healthy and enjoyable morning start. Here at Libby’s®, we know that spending quality family time together at the kitchen table is the best time of day. We also know that at times it can be difficult to get the kids to eat breakfast. It’s key for not only the young ones to get their morning power, but also for the whole gang.

Change up your normal breakfast menu and get everyone enthusiastic to begin the day with these family-friendly hearty recipes. Who could ask for more?

Sneak in Those Oats and Fruits!

Looking for a way to incorporate both oats and fruits in the morning? These baked Fruit & Oat Snack Bars made with Libby’s® Apricot Halves are the perfect nutritious whole grain breakfast recipe. If you’re in a rush, don’t freight because these are also perfect for on-the-go!

http://www.getbacktothetable.com/recipes/fruit-and-oat-snack-bars

Change Up Your Oatmeal Game

Whoever said that oatmeal is boring hasn’t tried this Overnight Pear Oatmeal. Made with Libby’s® Pear Halves, this recipe gives classic oatmeal a serious meal makeover. Delicious, simple, and quick – everyone will be asking for seconds, especially during the upcoming cold winter mornings!

http://www.getbacktothetable.com/recipes/overnight-refrigerator-pear-oatmeal-2-ways

Scramble It Up!

Not only are eggs packed with protein giving you the fuel to help power through your day – they also help satisfy those savory cravings. Get your veggies in while also enjoying a classic with this Scrambled Eggs with Peppers & Peas recipe. Serve on warm bread of your choice or simply on its own!

http://www.getbacktothetable.com/recipes/scrambled-eggs-peppers-and-peas

Libby's Sweet Peas in Scrambled Egg Sandwich

For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.

FMI's Recipe for Safely Preparing Food at Home

A Recipe for Safely Preparing Food at Home during COVID-19

“What’s for dinner?” isn’t the only question we’re asking ourselves or family members these days. It’s “What’s for breakfast, lunch, dinner, and a snack in between?” Plus, it’s how to purchase and prepare these meals safely.

As the COVID-19 pandemic keeps more of us at home, purchasing and preparing food is on our minds now more than ever. Our friends at FMI have a simple 4-step recipe, sprinkled with tons of resources, to ensure you can safely protect yourself, friends and families while prepping food.

Bob's Red Mill Breakfast

The Importance of Fiber in Breakfast

Sponsored by Bob’s Red Mill

Many of us know that a high fiber diet keeps your system running smoothly, but how about the importance of fiber in your breakfast?

Fiber stays in your stomach longer than other foods and when paired with other ingredients helps to keep you full. It also can help to maintain your blood sugar, lower your cholesterol and aid in maintaining a healthy weight. Integrating foods high in fiber and protein into your morning routine is one way to keep yourself on track and feeling good for the remainder of the day.

From breakfast cereals high in fiber to high-fiber bread and fruit, there are lots of different (and tasty) ways to consume fiber for breakfast.

Let’s dive into reasons for eating fiber in the morning and explore some delicious fiber-filled breakfast recipes.

5 Reasons to Eat Fiber in the Morning

  1. Digestion

Fiber aids in digestion and ensures that your system runs smoothly throughout the day.

  1. Blood Sugar

Fiber maintains your blood sugar levels (so you don’t crash later on in the day).

  1. Weight

Fiber stays in your stomach longer than other foods, meaning you’ll feel full throughout the morning and may be less likely to overeat. With fiber in your breakfast, you’re more likely to bid farewell to the midday snack attack!

  1. Heart Health

Fiber can improve cholesterol levels by lowering LDL (or bad cholesterol).

Soluble Fiber vs. Insoluble Fiber

The Importance of Fiber in Breakfast _ Bob’s Red Mill

There are two types of fiber your body needs, soluble and insoluble, and many sources of fiber contain both of these.

Soluble fiber works to bind with water in your system and create a gel to slow digestion. It’s in foods like oranges, apples and oats, and can also be found in the skin of fruit and seeds. It helps you to feel full and gives the feeling of long-lasting energy throughout the day.

Insoluble fiber can be found in wheat bran, veggies and whole grains. It helps food pass through the stomach and intestines and (for lack of another phrase) adds bulk to the stool. Work to incorporate both of these types of fiber into your breakfast to get the full range of fiber benefits.

Inspiration for Fiber-Filled Breakfasts

From pancakes to granolas, here are some of our favorite ways to enjoy fiber in the morning.

Buckwheat Pancake and Waffle Whole Grain Mix

Making the switch to a hearty pancake and waffle mix like this Buckwheat Pancake and Waffle Whole Grain Mix is a good way to incorporate fiber into your morning. It’s made with Organic Whole Grain Buckwheat Flour and Organic Stone Ground Whole Wheat Pastry Flour. The buckwheat contains a good amount of fiber and adds a unique and delicious taste. It’s also a good source of protein and calcium. Although it’s commonly thought of as a cereal grain, buckwheat is a fruit seed related to rhubarb and sorrel. It’s a good choice for people who might be sensitive to wheat or grain. Top your buckwheat pancakes with sliced apple and a bit of pure maple syrup.

Gluten Free Honey Oat Granola

Our Gluten Free Honey Oat Granola is a high-fiber whole grain cereal made with gluten free oats. You can enjoy it over yogurt or with milk and milk alternatives. You can even eat it just as is! This recipe for Honey Oat Granola Pancakes combines our Gluten Free Honey Oat Granola with almond milk, eggs and oil to create a beautiful and delicious pancake. Try serving these pancakes with oranges or figs for a morning treat.

Bob’s High Fiber Bran Muffins

These Bob’s High Fiber Bran Muffins are high in fiber and include wheat bran, whole wheat flour, raisins, milk, oil and egg. For a bit of extra protein, serve them with peanut or almond butter and a good Greek yogurt. They’re made with wheat bran, whole wheat flour, raisins, milk, molasses or honey, oil and egg. If you’d like, you can also add applesauce and nuts to the mix. These muffins are great to keep on hand for a fiber-filled breakfast on the go.

Moist Molasses Bran Muffins

These Moist Molasses Bran Muffins are made with wheat bran, whole wheat flour and applesauce. You can sweeten them with molasses or honey (or a mix of both) and even add chopped nuts into the mix. Like Bob’s High Fiber Bran Muffins, they taste good with a dollop of nut butter and a mug of hot coffee.

Organic Whole Oat Groats

Bob’s Organic Whole Groats are both hearty and chewy and are an amazing source of fiber. This basic preparation for oat groats can be fine-tuned for breakfast by adding fresh fruits like pears and bananas for an extra fiber boost.

Tart Cherry and Chocolate Covered Almond Muesli Energy Poppers

Our Chocolate Protein Powder is made from pea protein powder, chicory root fiber, chia seeds and beneficial probiotics. It’s sweetened with monk fruit extract and is vegan, gluten free and a great source of iron, protein and fiber. Try using it in this recipe for Tart Cherry and Chocolate Covered Almond Muesli Energy Poppers. Packed with fiber, these poppers are great for a morning treat or an afternoon snack. But like the recipe headnote states, with their delicious yet sophisticated flavor, they’re truly good anytime.

Cottage Cheese Breakfast Parfait

Inspired by our grandmother’s pairings of pear and cottage cheese, this beautiful Cottage Cheese Breakfast Parfait is filled with everything you need for a nutritious start. From protein to healthy fats to fiber, this parfait will get you going and keep you energized throughout the morning.

Whole Grain Fruit Muffins

These Whole Grain Fruit Muffins are filled with fiber and flavor. They’re a great way to feature seasonal fruit like peaches or apples and taste yummy when served with warm butter or jam. They’re made with ingredients like Quick Cooking Rolled Oats, Unbleached White All-Purpose Flour, wheat bran and 7 Grain Hot Cereal. With a hint of cinnamon and honey, they smell incredible when wafting through the kitchen (especially on an autumn morning).

Healthy Chocolate Protein Pancakes

These pancakes might be light and fluffy, but they’re a nutritional powerhouse. Packed with plant-based protein and fiber, our Healthy Chocolate Protein Pancakes make for a decadent and delightful breakfast. They’re served with a chocolate syrup made from fiber-filled ingredients like dark chocolate and bananas. Drizzle your pancakes with the syrup and indulge happily in this healthy breakfast treat.

High Fiber Cinnamon Apple Muffins

These High Fiber Cinnamon Apple Muffins are kid-friendly and fiber-filled. They’re made with cane sugar, unsweetened applesauce, vanilla extract, oil, ground cinnamon, milk, Organic High Fiber Pancake Mix and diced apples. After whisking together the cane sugar, applesauce, vanilla and oil, slowly stir in the milk. Add pancake mix, cinnamon, and dried apples and stir in until just combined. Fill your muffin tin, bake and after 30 minutes, enjoy your warm, wonderful breakfast!

PB&J Crumble

Our Extra Thick Rolled Oats are known for their protein and fiber goodness. One of our favorite ways to eat them is in this PB&J crumble. Although it can also be a dessert, this crumble works well for breakfast when paired with almond milk or yogurt. The filling is made from grapes and the crumble incorporates ingredients like coconut oil, crunchy peanut butter, coconut milk, Gluten Free Organic Thick Rolled Oats, sorghum flour, organic coconut sugar and salt.

Organic High Fiber Pancake Mix

Get your fiber the extra fun Bob’s Red Mill way with a big stack of high fiber pancakes! Our Organic High Fiber Pancake Mix includes stone ground whole wheat pastry flour, Scottish oatmeal, flaxseed meal, oat bran, wheat germ and a bit of pure cane sugar. It’s filled with 7 grams of fiber and 7 grams of protein per serving, so it’s the perfect way to start your day with an energizing boost.

Now that you know about the importance of fiber in a diet—especially a breakfast diet—we hope you’ll start to integrate it into your morning routine.

Fiber in the morning helps with everything from digestion to maintaining a healthy weight. Luckily, many Bob’s Red Mill products contain fiber to get you going and leaving you feeling great throughout the day.

Have any favorite recipes you like to make to get your fiber in the morning? Feel free to share them with us in the comments below. From muffins and granolas to pancakes, we’re always on the lookout for the next fun (and fiber-filled) recipe.

Pumpkin Spice Baked Oatmeal

Pumpkin Spice Baked Oatmeal

Choose Pumpkins for Vitamin A, Antioxidants and potassium

Ingredients:

3 cups Old Fashioned Oats

1/3 cup Clearly Brown Sugar

2 teaspoons baking powder

1 teaspoon salt

1 1/2 teaspoons Clearly Cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon all spice

1/2 cup Clearly Raisins

3 eggs

1/2 cup pumpkin purée

1/4 cup Clearly Olive Oil

1 1/2 cups Clearly Milk (or almond milk)

1 teaspoon Clearly Vanilla

Directions:

Preheat oven to 350 degrees. Coat an 8×8 baking dish with Clearly cooking spray then set aside. Add all the dry ingredients to a mixing bowl then gently toss to combine. Add eggs, pumpkin, olive oil, milk and vanilla. Stir to evenly distribute contents. Add oatmeal mixture to the greased baking dish and bake in preheated oven for 40 to 45 minutes or until knife inserted in the middle comes out clean. Let cool for 10 minutes and serve. This baked oatmeal goes great topped with a little vanilla yogurt.

Greek Omelet with Egg Whites

Greek Omelet with Egg Whites

Greek Omelet with Egg Whites

Ingredients:
1/3 cup Best Choice® egg whites
3 – asparagus spears
1 tbsp Best Choice® feta cheese
4 – grape tomatoes, diced
1 tsp green onions, diced
1.2 tsp Best Choice® dill weed
1.2 tsp mint
2 – cucumbers
3 tbsp lemon juice
½ tsp garlic, diced
1 cup Best Choice® plain fat free Greek yogurt
Best Choice® salt & pepper to taste
Best Choice® cooking spray

Directions:

Tzatziki Sauce:

Peel cucumbers and chop into small pieces. Place into a serving bowl. Add dill, mint, lemon, and garlic to cucumbers and stir. Then, add yogurt and sprinkle with salt to taste.

Omelet:

In a medium skillet, sauté asparagus until tender, about 7 minutes. Set aside. In a small bowl, combine egg whites and tablespoon of the tzatziki sauce. Stir to combine. Spray non-stick skillet with cooking spray and bring to medium hear. Pour enough of the egg white-tzatziki mixture to spread evenly over the surface of the skillet. Cook until egg turns white, about 2 minutes. Slide omelet onto a plate and place asparagus, tomatoes, green onions and feta cheese in the middle. Fold the omelet into thirds to cover fillings. Serve hot with additional tzatziki sauce. Add salt and pepper to taste.

Woman with coffee mug in front of people exercising

Is the Mediterranean Diet Healthy?

Rebecca Mueller, RD for Clearly Brand

According to a U.S. News and World Report study, the Mediterranean Diet has stood the test of time for being a universally beneficial eating plan for long-term health. The Mediterranean Diet focuses on consuming food high in omega-3 fatty acids like olive oil, nuts, hearty grains, fish, legumes, vegetables, and fresh fruit. All of these foods offer cardiovascular benefits while also helping balance blood sugar, decreasing the risk of Type 2 diabetes. One of the core principals of a Mediterranean Diet is physical activity and a positive sense of community. Some doctors are even known to recommend this eating plan for patients with anxiety and depression. Enjoying increased amounts of vegetables and fresh fruit can help improve your mood and promote digestive health.

One of the biggest differences between a standard American diet and the Mediterranean Diet is the amount of red meat and vegetables that is encouraged. A base protein for the Mediterranean diet is fish and legumes served with a variety of seasonal veggies. While some red meat is consumed it’s not typically an everyday option. The additional omega-3s and nutrients from daily vegetables and fish help those on the Mediterranean diet have a reduced cancer risk. If you desire to improve your eating plan it might be wise to adopt a few principals from the Mediterranean Diet.

A Mediterranean Meal Plan For A Day

Breakfast: 2 egg omelet with 1 cup of sautéed vegetables.

Lunch: Avocado toast on whole grain bread topped with tomatoes. 1 cup of berries.

Snack: 1/4 cup olives and 2 Tablespoons raw almonds.

Dinner: 6 oz of salmon served over mixed greens with feta and tomatoes.

Fresh Blueberry Pancakes

Fresh Blueberry Pancakes

Ingredients

  • 1 cup Old Fashioned Oats, ground in food processor to make oat flour
  • 2 Tablespoons Clearly Chia Seeds, ground
  • 1 teaspoon Clearly Organic Cinnamon
  • 2 Tablespoons Clearly sugar
  • 1/2 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1/2 teaspoon Clearly Organic Vanilla
  • 1/3 cup Clearly Milk (almond or dairy milk)
  • 1/2 Tablespoon Clearly Organic Coconut Oil, melted
  • 1 egg white
  • 1/3 cup fresh blueberries

Instructions

Place oats and chia seeds in a food processor or small blender. Process or blend for 10 seconds. In a bowl mix ground oats, chia seeds, cinnamon, sugar, baking powder, and salt. In a separate bowl whisk together vanilla, milk, melted coconut oil, and egg white. Add liquid to dry ingredient bowl and stir until just combined. Let sit for 5 minutes. While ingredients sit coat a griddle with Clearly pan spray, then heat a griddle to medium-high heat. Using a 1/4 measuring cup scoop batter onto griddle. Drop berries evenly into pancakes. Cook until each side is golden brown. Serve with Clearly butter and maple syrup.