Tag: Fiber

Honey Pistachio Overnight Oats and Granola

Chewy oats and crunchy granola combine in this chilled breakfast fit for a summer morning. I usually tend to skip breakfast in the morning in favor of a big mug of coffee. However, breakfast dishes are among some of my very favorite things to eat. Living alone, I will happily enjoy an oven-baked frittata for dinner or a big bowl of oats with berries as an evening snack, while watching guilty pleasures like the bachelorette or the real housewives of anywhere.

My favorite thing about oats is that you can bring them to life by adding unique toppings, from sweet with dried fruit to savory with a runny egg and bacon on top. In this honey pistachio overnight oats and granola you’ll find plenty of toppings to feed your sweet tooth. You can use any preferred toppings you may have on hand. Pecans, walnuts or almonds can be subbed for pistachios. Sliced bananas, strawberries and  blackberries can be used. Pure maple syrup or coconut sugar make delicious alternatives to honey.  Overnight oats make great meal prep recipes for busy mornings. Simply add the dry oats along with your favorite dairy or dairy-free milk and allow the oats to soak overnight. This recipe serves two, but feel free to keep it all to yourself!

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Honey Pistachio Overnight Oats and Granola

10 minutes

10 minutes

Yield: 2 servings

Honey Pistachio Overnight Oats and Granola

Ingredients

  • 1 cup quick oats
  • 1 1/2 cups unsweetened almond milk
  • 1/2 cup granola
  • 1/2 cup blueberries
  • 1/4 cup chopped pistachios
  • 2 tbsp unsweetened coconut flakes
  • 2 tbsp dried cranberries
  • 2 black mission figs, halved
  • 2 tbsp pure honey or maple syrup

Instructions

  1. Soak oats and almond milk in a small jar or bowl for 6-8 hours.
  2. Pour soaked oats into serving bowl and stir. Top with granola and suggested toppings. Drizzle honey on top. Serve with additional milk, if desired.
http://freshandfit.org/honey-pistachio-overnight-oats-granola/

Crispy Ranch Roasted Chickpeas

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Nothing satisfies the craving for something salty quite like a crispy snack bursting with flavor. Whether it’s movie time or a quick on the go snack, these crispy ranch roasted chickpeas calm a craving and also offer fiber and protein, helping to curb appetite as well. Start by heating the oven to 400 degrees.  While the oven heats, prep a baking pan with parchment paper and drain/rinse chickpeas. Dry the chickpeas on a few sheets of paper towel, paying special attention to completely dry them. Transfer back into a strainer and toss in olive oil. Using a strainer will allow any extra droplets of oil to be removed, keeping just the right amount on the chickpeas. You can also lightly spray chickpeas with olive oil spray. Add chickpeas to prepared baking sheet and roast for 25-30 minutes, stirring every 5 minutes to evenly roast.

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In the meantime, stir together the seasonings. Dried chives, dill, onion powder and garlic offer a ton of herb goodness for flavor surrounding each tiny chickpea. Toss warm chickpeas in seasoning and use to top salads instead of croutons, sprinkle on soup, or munch all by themselves instead of chips or popcorn. Now, turn on your favorite guilty pleasure and enjoy this guilt-free snack!

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Crispy Ranch Roasted Chickpeas

5 minutes

30 minutes

35 minutes

Yield: approximately 2.5 cups

Crispy Ranch Roasted Chickpeas

Ingredients

  • 2 15 ounce cans chickpeas
  • 2 tsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp drives chives
  • 1/2 tsp dried dill weed
  • 1/2 tsp sea salt

Instructions

  1. Preheat oven to 400 degrees and line a small baking sheet with parchment paper. Rinse and drain chickpeas and paper towel to pat dry.
  2. Return chickpeas to strainer. Drizzle with olive oil and toss to coat. Pour chickpeas onto baking sheet and season with sea salt. Place in oven and roast for 25-30 minutes, stirring every five minutes.
  3. While chickpeas roast, stir together onion powder, garlic powder, chives, dill and sea salt in a small mixing bowl.
  4. Remove roasted chickpeas from oven and allow to cool slightly, 2 minutes. Pour chickpeas into bowl with seasoning and gently stir to coat. Enjoy warm or at room temperature.
http://freshandfit.org/crispy-ranch-roasted-chickpeas/

Synergy Cherry Chia Kombucha

                          

I think now is a good time for a product review. And this is a positive one. We often hear about new “Superfoods”, but what are they exactly? Superfoods are nutrient and antioxidant packed foods that provide a wide spectrum of health benefits all different and all from nature. Some are naturally high in protein or electrolytes.  Chia seeds seem to be the latest craze. So I thought I’d do a little investigating and find out what makes them so great. I picked up a bottle of Synergy Cherry Chia Kombucha, which also comes in a wide range of other flavors. The chia seeds make up for most of the drink which touts itself for having 8 times the amount of omega-3s as salmon, more fiber than oatmeal, and more antioxidants than blueberries! Plus, this drink has the supposed power of Kombucha, a fermented tea. Proponents of Kombucha believe it aids in cancer recovery and prevention, can improve eyesight, energize the mind and body and improves digestion with it’s probiotic bacterial strains. I don’t necessarily think this is the go to drink for body builders, as it does not provide very much protein (4g per bottle). But I definitely think it is a great option to keep your digestive system in balance and get some great andioxidants, fiber and heart healhty omega 3s while your at it. Here is the breakdown…
Appearance: Reddish pink , thick liquid, abundant chia seeds
Smell: Vinegar, acidic (from the fermented Kombucha)
Mouthfeel: Sort of like jello before it sets, smooth with a slight graininess from the seeds
Taste: Slightly sour, sweet, vinegar, fruity with mild acidity
Cost: $3.39
Why it’s worth a try:
8 grams of fiber per bottle-  Which is 25% of the daily recommondation
4200 mg of Omega 3s per bottle- Reduces inflammation, supports brain function, may lower cholesterol
2 billion Probiotic Organisms- Supports healthy digestive balance
Antioxidants- Prevent oxidation of cells from free radicals ( sun, pollution,smoke, pesticides) and supports new cell growth.