I love cooking steel cut oats for breakfast, especially as the weather gets colder. I will often cook up a couple servings at once so I have a hearty breakfast ready for several days. I like to top my oatmeal with fruits in season or use frozen berries. I also love to add various nuts and seeds for a salty-sweet combo. Incorporating nuts and seeds can have numerous health benefits including regulating the menstrual cycle.
Try these additions during the different phases of your cycle*: Follicular: brazil, cashew, flaxseeds, pumpkin seeds Ovulation: almond, flaxseeds, pecan, pistachio, pumpkin seeds Luteal: walnut, hickory, pine nut, sesame seeds, sunflower seeds Menstruation: chestnut, sesame seeds, sunflower seeds Click here for another hearty breakfast that can be made in advance. Feel free to comment below on your favorite things to add to oatmeal :) *Based off of The Cycle Syncing Method by Alisa Vitti
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Ingredients: makes 3 servings
1 cup old fashioned oats 1/3 cup raisins or chopped unsulfured dried apricots 2 dates, pitted and chopped 2 Tablespoons ground flaxseed 1 cup unsweetened soy hemp or almond milk 2/3 cup water 1 tsp alcohol free vanilla extract 1 tsp cinnamon or pumpkin pie spice 1/2 cup fresh or thawed frozen blueberries or other fruit Preheat oven to 350F. Mix the oats, dried fruit, dates, flax seeds, non-dairy milk, water, vanilla and spices in a mixing bowl. Place mixture in a small baking dish. For a 3x6-inch baking dish, bake 20 to 25 minutes or until most of the liquid is absorbed and the oats are golden brown. If using a larger baking dish, reduce the baking time. After baking, top with blueberries. Serve hot or cold Per serving: Protein 11 grams! Photo credit and original recipe: Eat to Live by Joel Fuhrman, M.D. Click here for more quick, delicious & nutritious recipes! I'm always looking for meatless dishes to add to our family favorites list, especially as the weather gets colder. This one got two thumbs up from my tween.
Lentils can be very filling so you might want to consider freezing a portion. One serving provides 23 grams of protein!! Carrot & Red Lentil Soup Ingredients: makes 6 servings 3-4 large sweet onions, chopped 2 garlic cloves, chopped 4 cups carrot juice 4 cups low-sodium or no salt added vegetable broth 1 pound red lentils 5 ounces baby kale or spinach (more if serving soup on a bed of wilted greens) 2 Tablespoons fresh lemon juice, or to taste 1/4 cup parsley, chopped (optional) 2-3 Tablespoons of olive oil (optional) Salt & pepper to taste Heat 2-3 Tablespoons of water (or olive oil) in a soup pot and saute onions and garlic until tender*. Add carrot juice, vegetable broth and lentils. Bring to a boil, lower heat, and simmer covered until the lentils are soft (about 50-60 min). Stir in baby kale or spinach and heat until wilted. Add lemon juice, chopped parsley, and salt and pepper to taste. Optional: I like serving the lentil soup over a bed of wilted spinach or sauteed kale. *Tips: I find sauteing the onions until almost translucent and then adding in the garlic to saute helps decrease the probability of burning the garlic. If you use brown lentils instead of red you may need to add some cooking time. Wait until the lentils are cooked before adding salt. Salt can slow the process of breaking down the lentils, therefore increasing the cooking time. Bear in mind that while lentils are a great protein source they can be very colon cleansing. A little can go a long way! Photo credit and original recipe: Eat to Live by Joel Fuhrman, M.D. Click here for more quick, delicious & nutritious recipes! This wild rice recipe quickly became a family favorite. I love making it as a gluten-free stuffing substitute during the holidays. As an extra bonus, it can be made in advance! If you try it, I'd love to hear what you think of it. Enjoy! Ingredients (makes 6-8 servings) 1 32-ounce container low-sodium chicken broth 1 cup wild rice 1 1/4 cup brown rice 1 stick unsalted butter, plus more for the dish 1 small yellow onion, finely chopped 3 stalks celery, finely chopped 1 cup fresh flat-leaf parsley leaves, finely chopped 1/4 cup fresh sage, finely chopped 1 cup pecans, finely chopped 1 cup dried apricots or cranberries, roughly chopped 1 teaspoon kosher salt 1/2 teaspoon black pepper Heat oven to 350° F. In a pot, over medium-high heat, bring the broth and 2 cups water to a boil. Add the wild rice and brown rice, reduce heat to low, and cover. Simmer until tender, about 45 minutes. Melt the butter in a large skillet over medium-low heat. Add the onion and celery and cook for 10 minutes. Add the cooked rice, parsley, sage, pecans, apricots or cranberries, salt, and pepper and toss. Transfer to a buttered casserole. Cover and bake for 25 minutes.
If make in advance: Assemble the ingredients but do not bake it. Cover and refrigerate for up to 24 hours. Bake as directed, adding 10 minutes to the baking time. Cooking tip: Instead of using a skillet and casserole dish, I like to saute the onion and celery in a dutch oven, add in the other ingredients and put it in the oven. Fewer dishes to wash ;) Original recipe from: https://www.myrecipes.com/recipe/wild-rice-dressing Photo credit: Sang An Click here for more recipes :) (Attn Vegans & Vegetarians: feel free to leave out the shrimp for a yummy veggie dish. If you make any other adaptations, please comment.) Did you know that okra is a good source of Protein, Riboflavin, Niacin, Phosphorus, Potassium, Zinc and Copper, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium and Manganese? And ladies, okra can help support a healthy ovulation phase. Eating for a smoother cycle...yes please! Skillet-Roasted Okra & Shrimp* Hands-on/Total Time: 30 min. Yield: 4-6 servings Ingredients:
Saute okra in 1 Tbsp. hot olive oil in a large cast-iron skillet over medium-high heat 4 to 5 minutes or until lightly browned. Transfer okra to a large bowl. Add tomatoes and 1 Tbsp. oil to skillet; saute 3 minutes or until skins begin to burst. Transfer tomatoes to bowl with okra. Add shrimp and remaining 1 Tbsp. oil to skillet; sprinkle shrimp with red pepper. Saute 2 to 3 minutes or just until shrimp turn pink. Add garlic; saute 30 seconds. Stir in okra mixture, and sauté 1 to 2 minutes or until hot. Stir in salt, pepper, and parsley. FYI: okra can get a bit slimy but my 8 1/2 yr old thought that was really fun and gave this meal two thumbs up. This could be served over rice but we just ate as is. Enjoy! Click here for other yummy & nutritious recipes. Have a quick, yummy, nutritious recipe you love? Please email me :) *Original recipe from myrecipes.com Ingredients: Citrus & Herb Butter: 4 drops doTERRA Wild Orange essential oil 3 drops doTERRA Lemon essential oil 3 cloves garlic, minced 4 tablespoons chopped fresh sage 3 tablespoons chopped fresh rosemary 3 tablespoons chopped fresh thyme Pinch of salt and pepper 1 stick unsalted butter, room temperature For the Turkey: 14–16 pound turkey, thawed ½ large orange, cut in two wedges 1 lemon, cut in quarters ½ large granny smith apple, cut in two wedges 1 garlic head, cut in half 5 sprigs of sage 5 sprigs of thyme 2 sprigs of rosemary Instructions: For the Butter
For the Turkey
Learn more about doTERRA: https://www.mydoterra.com/heatherrizzo Click here for the original recipe from doterra.com Prep Time:10 Minutes Cook Time:27 Minutes Ingredients: 1 15-ounce can pumpkin puree 1 13.5-ounce can full-fat coconut milk ¼ cup rolled oats 2 tablespoons ground flax ½ cup brown sugar 3 teaspoons ground cinnamon 1 drop doTERRA Cinnamon essential oil 2 drops doTERRA Clove essential oil 2 drops doTERRA Ginger essential oil ½ teaspoon salt 1 egg 1 tablespoon pure vanilla extract 1 par baked pie crust Instructions:
Learn more about doTERRA: https://www.mydoterra.com/heatherrizzo Click here for the original recipe from doterra.com Cinnamon Apple Chips are sweet, crispy, and have a delicious hint of cinnamon, making them a perfect treat for fall. Enjoy alone or chop and add to oatmeal, banana bread, cookies, etc. Ingredients 7–8 medium sized apples 1 tablespoon sugar or sweetener of choice 6 drops doTERRA Cinnamon Bark oil Instructions
Learn more about doTERRA: https://www.mydoterra.com/heatherrizzo Click here for the original recipe from doterra.com I recently made two desserts for our Invigorate the Holidays Workshop. These two recipes were an exciting find: gluten free, quick and yummy (my 6 year old even gave them two thumbs up). Plus they each are super powered by DoTerra essential oils*. I'm planning on playing with these recipes some more over the holidays to see how much I can reduce the amount of honey. I often find that I can reduce the amount of sugar/sweeteners by 1/3-2/3. For now here are the original recipes. Enjoy! One of my favorite holiday treats growing up was Andes chocolates, so chocolate & mint is often a comfort food. Super excited to find this surprising recipe, for when the craving strikes, although I personally wouldn't call them brownies ;) Peppermint Black Bean Brownies Ingredients: 1 (15 ounce) can black beans, drained and rinsed 2 large eggs 1/4 cup cocoa powder 2/3 cup honey 1/3 cup coconut oil 1/2 teaspoon baking powder Pinch of salt 4 drops DoTerra Peppermint essential oil* 3/4 cup chocolate chips, divided Directions:
Ingredients: 1 cup finely shredded coconut, divided 1 cup almond butter 1 cup dried cranberries 1/2 cup raw honey 1/2 teaspoon salt 2 tablespoons chia seeds 3 drops doTERRA Wild Orange essential oil* Directions:
Learn more about DoTerra essential oils at: www.doterra.com/US/en/site/heatherrizzo *Not all essential oils are approved for internal use. These two oils from DoTerra are approved for internal use. Original recipes & ingredient health benefits: https://www.doterra.com/US/en/blog/recipe-black-bean-brownies https://www.doterra.com/US/en/blog/recipe-power-bites |
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Hi! I'm Heather Rizzo, a.k.a The Body Whisperer. I hope you enjoy reading my insights and tips on how to be your most vibrant self! Archives
October 2023
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