Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Peanut Butter Oat Bites : Flourless and No Bake

Peanut Butter Oat Bites

Flourless and No Bake

 

oatbites.jpg

 

Want a nutritious snack that can also pass as dessert? These gluten-free peanut butter oat bites contain the delicious combination of dark chocolate and peanut butter, making for a satisfying snack, and the rolled oats add a bit of soluble fiber. What I love most about these bites is the secret ingredient of matcha green tea powder, which packs in more antioxidants.

Ingredients

  • 1 cup old-fashioned rolled oats
  • 1 tablespoon chia seeds
  • 1 teaspoon matcha powder
  • 1/2 teaspoon cinnamon
  • 1/2 cup natural, creamy peanut butter
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup bittersweet chocolate chips
  • 1/2 teaspoon vanilla extract
  • 2 teaspoons coconut creamer (or coconut milk)

Preparation

  1. In a medium mixing bowl, combine all dry ingredients: rolled oats, chia seeds, matcha powder, and cinnamon. Stir the mixture to combine well.
  2. Add in the peanut butter, maple syrup, and vanilla. Stir again until mixture is thoroughly combined. Place oat mixture into the refrigerator for 10 minutes.
  3. Take the oat mixture out of the refrigerator and roll them into balls, using a heaping tablespoon. This will make about 12 balls. Place back in the refrigerator for another 10 minutes to harden before dipping into chocolate.
  1. In a small sauce pot, add the chocolate chips, vanilla, and coconut creamer or milk. Turn heat to low and slowly melt the chocolate, stirring often. Cook on low until mixture is completely smooth. Be careful not to burn the mixture—keep an eye on it and don’t walk away!
  2. Take the oat bites out of the refrigerator and carefully dip each one into the melted chocolate on one side. Lie them flat on a baking sheet lined with foil after they have been dipped in chocolate. Place in the freezer to harden.
  3. Keep them in the refrigerator and enjoy when wanted. You can also keep them stored in the freezer if you want to enjoy them at a later time.

Ingredient Variations and Substitutions

These balls are scrumptious with peanut butter, but any nut butter would be equally as delicious. If you have a nut allergy, consider using sunflower seed butter instead. You can also feel free to use chunky instead of creamy peanut butter for an additional crunch.

Although dark chocolate slightly increases the nutritional value of these bites, you can melt your personal favorite chocolate. Bittersweet chocolate is a good choice since it is not too sweet, given you already have ample sweetness from the maple syrup in the mixture.

To make these naturally sweetened, swap out the maple syrup and use mashed up dates.

To sweeten with dates, pour hot water over the dates in a small bowl and let sit for at least 15 minutes so they can soften. Drain excess water and mash up the dates with a fork until a smooth paste is formed. Add this paste into the oat mixture. You can also try using mashed ripe banana as an alternative natural sweetener. Alternatively, to cut down on sugar, use half the amount of maple syrup and add in unsweetened applesauce.

The matcha powder flavor is almost undetectable but if you would like a stronger presence, simply add in another half teaspoon or so. If you have trouble finding matcha powder, omit altogether.

Cooking and Serving Tips

This recipe is very simple and requires no baking. It is especially great in the summer time.

To minimize the number of dishes used, mix all the ingredients for the oat mixture in one bowl. You can also save time by using chocolate chips—they are convenient to melt instead of having to chop up chocolate.

The oat bites do not need to be refrigerated for any food safety reasons, but the chocolate will melt otherwise.

Plus, it keeps the balls intact. Store them in the freezer, as you may not always finish the whole batch within a few days. This way, you can take one or two out as needed and they are as delicious frozen as they are thawed out. Enjoy these as a snack mid-day or for a light dessert in the evening.

Health and Wellness Associates

Preventative and Restorative Medicine

healthwellnessassociates@gmail.com

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Foods, Health and Disease, Uncategorized

Banana Apple Oatmeal ( Grain Free )

bananaappleoatmeal

Banana Apple Oatmeal

 

Oatmeal is one of the most common and popular breakfast choices for Americans. It’s comforting, filling and delicious.

 

 

 

This recipe for oatmeal skips the grains altogether which is an added plus for those looking to avoid them. Instead delicious sweet fruit is used to mimic the consistency and comfort of oatmeal, with the added bonus of a ton of healing properties from the fruit.

 

 

 

This is a quick and easy to make recipe perfect for both adults and children. This recipe is enough for one adult as a light breakfast or as a snack. You can double or even triple the recipe if you like if you are hungry. And with an oatmeal as nourishing like this, you can enjoy it any time of day!

 

 

Banana Apple Oatmeal (Grain Free)

 

Ingredients:

2 ripe bananas

1 apple

A pinch of cinnamon

A handful of raisins

Optional: dried wild blueberries, cranberries, or chopped almonds/walnuts

 

 

Preparation:

  1. Place the bananas, apple, and cinnamon in a food processor and pulse until chunky and creamy.

 

  1. Transfer the mixture to a bowl and top with raisins, cinnamon and/or chopped apples. You can also add fresh berries, chopped pears or any other fruit of choice.

 

Please feel free to share this with family and friends, and to call us with your concerns

 

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Carrothers – MM

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Foods, Uncategorized

Slow Cooker Apple Cranberry Oatmeal

applecranberryoatmeal

Slow-Cooker Apple Cranberry Oatmeal

 

 

Ingredients

 

6

cups water

3

cups old-fashioned oats  ( can substitute Irish or Steel Oats)

2

apples, peeled, chopped

1/2

cup sweetened dried cranberries or raisins ( I want to try whole cranberries, maybe add in the morning)

2

tablespoons butter or margarine, melted

1/2

teaspoon ground cinnamon

1/4

teaspoon salt

 

 

Directions

 

1 Spray 3 1/2- to 4-quart slow cooker with cooking spray. In slow cooker, mix all ingredients.

2 Cover; cook on Low heat setting 6 to 8 hours. Serve porridge with brown sugar and milk or cream, as desired.

 

Health and Wellness Associates

Archived

312-972-WELL

Diets and Weight Loss, Foods

Slow Cooker Cinnamon Apple Oatmeal

oatmeal

OVERNIGHT SLOW COOKER CINNAMON APPLE OATMEAL
There’s something so deeply satisfying about oatmeal. The perfect balance of creamy and chewy, it’s totally filling (thanks to all the fiber in oats) without making you feel heavy. Add extra apples and forgo the brown sugar to make this dish even healthier. (Check out our guide to nine tasty toppings to boost your morning oatmeal here!)
YOU’LL NEED
1 cup steel cut oats
1½ cups coconut milk
1½ cups water
2 apples (cored, peeled, diced)
2 tablespoons brown sugar
1 tablespoon coconut oil
1 teaspoon cinnamon (Saigon or Vietnamese Cinnamon, not USA)
¼ teaspoon sea salt
Optional for Topping
Additional cinnamon or brown sugar
Chopped nuts such as almonds, walnuts, pecans, etc.
Fruit such as banana slices, fresh apple, or berries
HOW TO MAKE IT
Spray the inside of your slow cooker with oil thoroughly. This step is very important!
Add all ingredients to the slow cooker – oats, coconut milk, water, apples, brown sugar, coconut oil, cinnamon, and sea salt. Stir to combine well.
Cook on low for 5-7 hours depending on your cooker. Some take longer and some are faster. We recommend trying a test run during the day to see how long your slow cooker takes before trying overnight.
Serve and allow to cool. If desired, add toppings of your choice.
SERVES 6-8
(nutritional info for 6 servings)
253 calories, 18 g fat (15 g saturated), 0 mg cholesterol, 91 mg sodium, 24 g carbs, 4 g fiber, 11 g sugars, 3 g protein
Health and Wellness Associates
Archived
312-972-WELL