Monday, December 14, 2015

One Pan Roasted Veggies

There are dozens of ways to eat more vegetables like blending, juicing, sautéing, Juice Plusing, eating them raw and more!

Vegetables are nutrient dense giving you hundreds of thousands of phytonutrients that your body recognizes as food and it uses the nutrients the right away (bioavailable).

I challenge you to eat 5 different vegetables daily. Can you do it?

Eating more vegetables daily may help you to eat less of the red light foods (empty, junk calories with little to no nutritional value). More information on traffic light eating can be found here

The following recipe is really simple because you can use any 5 or more vegetables of your liking and look here – you've just hit your daily goal! Choose various colors. I roasted: onions, carrots, asparagus, white eggplant, tomatoes, zucchini, and potatoes. 
One Pan Roasted Veggies via iConveyAwarenss - Can you meet the challenge?
Preparation:

1. Preheat oven to 400 degrees.

2. Cut the five to seven colorful varieties of vegetables roughly the same size for even roasting.

3. Toss the vegetables with extra virgin olive oil (organic if possible), sea salt, and rosemary (or your herb of choice; oregano or thyme works brilliantly here too) and roast for 40 minutes.

4. At the 20 minute mark, toss them for even roasting. Don't overcook them; you want them to be al dente (little firm on the outer edge and softer in the middle). The vegetables should not be mushy.

5. Serve with a clean protein of your choice, rice or quinoa, or eat them without any sides – they can stand alone surely!


Great news! Through the end of the year, I have doubled the donation amount for non-profits! When you sponsor a non-profit through one of my 3-week online Nutrition Simplified classes, I will donate 50% of the proceeds! Contact me for more details.

Nutrition Education and Empowerment Services 

I do receive a small commission from Amazon.com if you purchase anything through their site using one of the links above (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.

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Choose, eat, and live well! =)

Monday, December 7, 2015

Baked Chocolate Oatmeal in Individual Servings


Baked Chocolate Oatmeal in Individual Servings - GF/DF - iConveyAwareness

Whatever season it is, having quick, nutrient-dense breakfast ideas is a must for your family, right? We have all heard that breakfast is the most important meal of the day and the reasons for this is that it sets the stage for the way the rest of the day will most likely go (food and emotion wise) and we need brainy starts to our day - protein and fiber are our friends! Oatmeal is an excellent breakfast choice! 

If you're a family that doesn't do cold cereals, this is a good recipe for you. Plus if you've got a big family or want to have an easy grab and go breakfast for a couple weeks, you can easily double the ingredients and make more individual servings. 

The recipe inspiration came from Sugar Free Mom. I liked her rendition because she used no granulated sugar. Her natural sweetener of choice was honey. She also used banana and apple sauce. I made mine slightly differently but I encourage you to check hers out so that you can see what toppings she used. 

This recipe is gluten and dairy free. I also used unbleached parchment muffin tin liners (like this). Yields: 14-18 individual servings. 

This recipe freezes well too! Just remove from the freezer or let thaw in the fridge then pop into a microwave and heat to warm to touch or eat them room temp. You decide what works best for your family.  

Ingredients and Instructions:

Preheat oven to 350 degrees. Your oven will be ready by the time you combine these ingredients:

2 eggs, whisked (egg substitute may work here)
1 tsp vanilla
1 1/2 cups of unsweetened applesauce
1 large banana, mashed
1/2 cup honey

After whisking eggs, add the other 4 ingredients above and mix well.

In a separate bowl, combine:

3 cups gluten free oats (like this)
1 T flax meal (like this)
2 T cacao powder (like this
2 tsp baking powder
1/2 tsp salt

Combine the dry ingredients with the wet ingredients. 

Add 1 1/2 cups of dairy free milk. Your oatmeal batter will be loose. This is good because you want your baked oatmeal to be moist. 

Add 1/2 cup dairy and gluten free chocolate chips (like this).

Line muffin tin(s) - no more than 18. Pour 1/2 cup of oatmeal batter into each liner. Bake for 30 minutes. 

Cool for 10 minutes. Slice. Eat! 


Great news! As a reminder: Through the end of the year, I’ve doubled the donation amount for non-profits! When you sponsor a non-profit through one of my 3-week online Nutrition Simplified classes, I will donate 50% of the proceeds! View the flier for more details.

I do receive a small commission from Amazon.com if you purchase anything through their site using one of the links in the posts on my blog (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.

Download my free eGuide when you subscribe to my newsletter and / or subscribe to my blog here to never miss a post.

Choose, eat, and live well! =)

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