Page 99 – Healthy Food For Living

Massaged Kale Salad with Beans, Quinoa, & Hummus

Main

Christina Ross

September 25, 2021

Massaged Kale Salad with Beans, Quinoa, & Hummus is a delightful and nutritious dish that’s not only bursting with flavor but also packed with essential nutrients. This recipe combines the earthy taste of kale, the protein punch of beans and quinoa, and the creamy goodness of hummus into a satisfying and wholesome salad. Whether you’re a kale enthusiast or someone looking to incorporate more plant-based meals into your diet, this recipe is sure to impress your taste buds and leave you feeling nourished.

Name:	Massaged Kale Salad with Beans, Quinoa, & Hummus
Cuisine	Mediterranean
Prep Time	15 minutes
Cooking Time	15 minutes (for quinoa, if not pre-cooked)
Total Time	30 minutes (including prep and optional cooking)
Servings	4 servings
Yield	6 cups of salad

There’s no limit to what kind of ingredients you can add to a massaged kale salad; I opted for protein-rich add-ins this time around.

Cannellini (white kidney) beans, quinoa, and hummus team up with massaged kale to create a satisfying salad.

I very rarely eat meat for lunch – and only make it about twice a week for dinner – and I’ve found that vegetarian protein is a great substitute in terms of satiating my appetite and keeping me energized.

Greek yogurt, cottage cheese, nuts and nut butter, beans, and hummus are all protein-rich foods I rely on as lunchtime staples. This salad brings quinoa to the game, which – although treated as a grain – is packed with protein.

If you’re looking to up your vegetarian protein intake without resorting to powders and supplements, give this salad a try!

Ingredients

4 cups stemmed kale leaves, washed and dried
2 tsp extra virgin olive oil
2 tsp freshly squeezed lemon juice
Kosher salt and freshly ground black pepper, to taste
1/2 cup rinsed and drained white cannellini beans
3/4 cup cooked quinoa
1/4 cup of your favorite hummus

Instructions

1. Prepare the Kale

Wash the kale leaves thoroughly and remove the tough stems.
Stack the leaves, roll them up, and thinly slice them into ribbons.

2. Massage the Kale

Place the sliced kale in a large mixing bowl.
Drizzle 1-2 tablespoons of olive oil over the kale and add a pinch of salt.
Gently massage the kale with your hands for 2-3 minutes until it begins to soften and wilt. Massaging the kale helps to break down its tough fibers and improve the texture.

3. Prepare the Dressing

In a small bowl, whisk together the hummus, remaining olive oil, lemon juice, minced garlic, honey or maple syrup, salt, and pepper until well combined. Adjust the seasoning to taste.

4. Assemble the Salad

Add the cooked quinoa, beans, cherry tomatoes, red onion, cucumber, and roasted red bell peppers (if using) to the massaged kale in the mixing bowl.
Pour the prepared dressing over the salad ingredients.

5. Toss and Serve

Gently toss all the ingredients together until the dressing evenly coats the salad.
Top with Kalamata olives and crumbled feta cheese if desired.
Allow the salad to sit for a few minutes to let the flavors meld.

6. Serve and Enjoy

Divide the Massaged Kale Salad into individual bowls or plates.
Garnish with extra lemon wedges or a drizzle of olive oil if desired.
Serve immediately and enjoy your wholesome, nutrient-packed meal.

Estimated Nutrition per Serving

Calories:290 calories

Carbohydrates:36 grams

Dietary Fiber:7 grams

Sugars:4 grams

Fat:13 grams

Saturated Fat:2 grams

Cholesterol:0 milligrams

Sodium:430 milligrams

Vitamin A:260% DV

Vitamin C:180% DV

Calcium:15% DV

Iron:20% DV

Mango & Pineapple Tropical Fruit Crisp

Dessert

Christina Ross
-

September 25, 2021
0

Mango. Pineapple. Coconut.

Can it get any more deliciously tropical?

Okay, maybe a margarita or and a mojito wouldn’t hurt.

But this post is all about the crisp.

Why is it that apples and berries typically get all of the love when it comes to crisps, when there are so many other equally worthy fruits?

In keeping with the tropical theme, (which turned out to be an appropriate antidote for the dark, cool, and gloomy week we just had in New England), I used ripe mango and juicy pineapple for the fruit filling.

Just a touch of agave nectar helped to bring out the natural sweetness of the fruit, and a bit of arrowroot powder ensured a thick, saucy filling.

I continued my deviation from the traditional route, and opted to combine rolled oats, whole wheat pastry flour, shredded coconut, and coconut butter for an unexpected – but delectable – crisp topping; the coconut flavor is the perfect accompaniment to the luscious mango and bright pineapple.

Might I suggest topping the still-warm crisp with a scoop or two of Mango Frozen Yogurt?

Name Mango & Pineapple Tropical Fruit Crisp
Cuisine American
Prep Time 20 minutes
Cooking Time 40 minutes
Total Time 60 minutes
Servings 8
Yield 9×13-inch baking dish

Ingredients

2 cups chopped fresh ripe pineapple

2 cups chopped fresh ripe mango

2 Tbsp agave nectar

1 Tbsp arrowroot powder

1/4 cup evaporated cane juice

1/4 cup whole wheat pastry flour

1/4 cup old-fashioned rolled oats

1/4 cup reduced fat unsweetened shredded coconut

1/4 cup coconut butter, melted

Directions

Preheat oven to 350°F.

Lightly grease an 8×8 inch baking pan or 4 individual ramekins.

In a medium bowl, toss fruit with agave nectar and arrowroot powder. Spoon mixture into prepared pan or ramekins.

In the bowl of a food processor, combine the evaporated cane juice, flour, rolled oats, and coconut. Pulse a few times until mixed. Add melted coconut butter into dry ingredients and pulse until crumbly. Sprinkle crisp mixture evenly over fruit-filled ramekins.

Bake for 20-30 minutes, or until fruit filling is bubbly and crisp topping is golden.

Nutrition Facts (Per Serving)

Calories: 314

Total Fat: 12g

Saturated Fat: 7g

Trans Fat: 0g

Cholesterol: 31mg

Sodium: 73mg

Total Carbohydrates: 51g

Dietary Fiber: 3g

Sugars: 31g

Protein: 3g

Please note that the nutrition facts are approximate and can vary based on the specific brands and quantities of ingredients used.

Cookies & Cream Frozen Yogurt

Dessert

Christina Ross
-

September 24, 2021
0

Memorial Day has come and gone, and with it the unofficial start to summer. The weather here in New England certainly contributes to the summer mindset, as does the fact that my school lets out for summer vacation in a mere three weeks!

Given the ~~warm~~ near sweltering temperatures we’ve had in the Boston area for the past couple of weeks, it was a no-brainer to whip up a frosty treat to beat the heat (<– yes, I am THAT person… the one who rhymes three words out of five).

The idea for cookies & cream frozen yogurt had been brewing in the back of my mind for a while, so I was excited to finally bring the concept to fruition.

I opted for less sugar than I’ve used in other frozen yogurt recipes, as the cookies contribute quite a bit of sweetness.

The 2% Greek yogurt contributes a creaminess that I love, but don’t expect this to take just like ice cream.

I adore frozen yogurt for its slightly tangy flavor, and this one delivers on that front. As noted above, the chocolate sandwich cookies are very sweet; thus they are the perfect compliment to the tart yogurt.

Perfectly smooth frozen desserts certainly have their place, but there’s something about crunchy cookie pieces mixed throughout the creamy frozen yogurt that make eating it just that much more fun.

If you don’t have an ice cream maker, you could most likely get away with just combining the ingredients together and freezing the mixture in a freezer-safe container.

The churning process helps to whip air into the frozen yogurt, leading to a lighter end result… but the mixture is thick enough to freeze without first dumping it into an ice cream maker.

This frozen yogurt is a lighter way to enjoy the classic cookies & cream flavor combination; I’m thinking that a few drops of peppermint extract would be pretty darn delicious, as well!

Want a scoop?

Name Cookies & Cream Frozen Yogurt
Cuisine froyo
Prep Time 15 minutes
Cooking Time 25 minutes
Total Time 3 hours and 40 minutes
Servings 6 servings
Yield 1 quart (4 cups)

Ingredients

3 cups plain 2% fat Greek yogurt, such as Fage or Chobani

1/3 cup evaporated cane juice (or granulated sugar)

1/2 Tbsp pure vanilla bean paste or extract

8 all-natural chocolate sandwich cookies, such as Newman-O’s, chopped (about 1 cup)

Directions

In a large bowl, combine yogurt, evaporated cane juice, and vanilla bean paste (or extract). Stir until the evaporated cane juice is completely dissolved.

Freeze according to ice cream maker manufacturer’s instructions; adding in the chopped cookies during the last few minutes of churning… OR place mixture into a freezer-safe container and freeze.

Serve immediately as soft serve, or spoon into a freezer-safe container and place in freezer until “ripened” (hardened).

Nutrition Facts (Per Serving)

Calories: 240

Total Fat: 10g

Saturated Fat: 4g

Trans Fat: 0g

Cholesterol: 15mg

Sodium: 140mg

Total Carbohydrates: 31g

Dietary Fiber: 1g

Sugars: 21g

Protein: 9g

Vitamin D: 1mcg (5% DV)

Calcium: 196mg (15% DV)

Iron: 1mg (6% DV)

Potassium: 294mg (6% DV)

Please note that these nutrition facts are approximate and can vary based on the specific brands and ingredients used. Adjustments may be needed depending on your dietary preferences and any ingredient substitutions. Enjoy your homemade Cookies & Cream Frozen Yogurt responsibly!

Avocado Egg Salad

Main

Salad

Christina Ross
-

September 24, 2021
0

Back when I posted my Tofu Egg Salad, Caroline from The Broccoli Hut mentioned that she makes a vegan “egg” salad with avocado… an idea that I just couldn’t get out of my head after I read her comment.

Name: Avocado Egg Salad
Cuisine: Various
Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Servings: 4 servings
Yield: About 4 cups

Ingredients

4 hard-boiled eggs, peeled and chopped

2 ripe avocados, peeled, pitted, and diced

1/4 cup red onion, finely chopped

1/4 cup celery, finely chopped

2 tablespoons fresh cilantro, chopped (optional, for added freshness)

Salt and pepper to taste

1/4 cup Greek yogurt (you can also use mayonnaise or sour cream)

1 tablespoon Dijon mustard

1 tablespoon lemon juice (freshly squeezed)

1 clove garlic, minced

Salt and pepper to taste

The very next time I made egg salad, I added some avocado to the Greek yogurt/canola oil mayo mixture before folding in the boiled eggs.

As expected, the avocado made the egg salad even more rich and creamy, because let’s face it – avocado makes everything better!

Instructions

1. Prepare the Eggs

Start by hard-boiling the eggs. Place the eggs in a saucepan and cover them with water. Bring the water to a boil, then reduce the heat to low and simmer for 9-12 minutes. After that, transfer the eggs to a bowl of ice water to cool quickly. Once cooled, peel and chop the eggs.

2. Dice the Avocado

While the eggs are cooling, dice the ripe avocados and place them in a large mixing bowl. You can mash them slightly with a fork if you prefer a creamier texture.

3. Add the Vegetables

To the same bowl, add the finely chopped red onion, celery, and fresh cilantro. These ingredients will add a wonderful crunch and flavor to the salad.

4. Make the Dressing

In a separate bowl, combine the Greek yogurt, mayonnaise, Dijon mustard, minced garlic, and lemon juice. Mix until the dressing is smooth and well combined. Season with salt and pepper to taste.

5. Combine and Toss

Pour the dressing over the diced avocados and vegetables. Gently fold in the chopped hard-boiled eggs, being careful not to mash the avocados too much. The creaminess of the avocado and the dressing will naturally coat the eggs and veggies.

6. Season to Taste

Taste the salad and adjust the seasoning with salt and pepper if needed. You can also add a bit more lemon juice for a tangier flavor if desired.

7. Serve and Enjoy

Transfer the Avocado Egg Salad to a serving bowl or individual plates. Garnish with a few extra cilantro leaves for a burst of color. This salad is delicious on its own, but you can also enjoy it on whole-grain toast, in a wrap, or as a side dish to your favorite main course.

Estimated Nutrition Per Serving

Calories: 290 calories

Protein: 10g

Carbohydrates: 11g

Dietary Fiber: 7g

Sugars: 2g

Fat: 24g

Saturated Fat: 4g

Cholesterol: 192mg

Sodium: 220mg

Please note that these nutritional values are approximate and can vary based on the specific brands and ingredients you use. The values provided are for a single serving of the Avocado Egg Salad. Enjoy your healthy and delicious meal.

Individual Sweet Potato Breakfast Pizzas

Breakfast

Recipes

Christina Ross
-

September 24, 2021
0

When I found out about the 2012 North Carolina Sweet Potato “No More ‘Mallows” Blogger Recipe Contest, my mind went in a dozen different directions with ideas of what to make.

My initial instinct was to make something sweet, but I eventually decided to push the envelope by going the savory route.

Name: Individual Sweet Potato Breakfast Pizzas
Cuisine Breakfast
Prep Time 15 minutes
Cooking Time 30 minutes
Total Time 45 minutes
Servings 2 servings
Yield 2 individual pizzas

I settled on a sweet potato version of my Individual Breakfast Pizzas, and decided that in order to fully pay homage to my very favorite food, I had to incorporate the orange vegetable into the recipe in not one, but two ways.

Pureed:

Roasted:

I baked and pureed one sweet potato to use as the pizza “sauce” and diced & roasted another spud with my favorite home fries spice blend: garlic powder, onion powder, paprika, cayenne pepper, salt, & pepper.

Rich & creamy gouda cheese, eggs, and chopped fresh chives completed the individual pizzas, which are perfect for breakfast, lunch, or dinner.

The pizzas are baked long enough so that the crust gets crisp and golden brown on the bottom but not long enough to fully cook the egg yolk; so you’re gifted with a crunchy crust topped with a velvety smooth sweet potato “sauce”, gooey melted cheese, pillowy sweet potato home fries, and an egg with a luscious golden runny yolk.

Whether or not this recipe ends up winning the contest, I’m thrilled with the way these sweet potato breakfast pizzas turned out!

Estimated Nutrition Per Serving

Calories: 340

Total Fat: 19g

Saturated Fat: 7g

Trans Fat: 0g

Cholesterol: 255mg

Sodium: 450mg

Total Carbohydrates: 21g

Dietary Fiber: 3g

Sugars: 5g

Protein: 22g

Ingredients

2 large sweet potatoes (you’ll end up using 1 cup puree and 2 cups diced)

1 Tbsp olive oil + 1 tsp for drizzling

1/4 tsp garlic powder/granulated garlic

1/4 tsp onion powder/granulated onion

1/4 tsp paprika

2 pinches cayenne pepper

1 lb whole wheat pizza dough, at room temperature, divided into 4 equal portions (4 oz each)

flour, for rolling out dough

1 cup freshly shredded gouda cheese

4 large eggs, preferably organic

Kosher salt and freshly ground black pepper, to taste

1/4 cup diced chives

Instructions

Prepare the Sweet Potato Crust

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

In a mixing bowl, combine the grated sweet potato, egg, Parmesan cheese, almond flour, garlic powder, salt, and pepper. Mix well until everything is evenly incorporated.

Shape the Crusts

Divide the sweet potato mixture into two portions. Place each portion onto the prepared baking sheet and shape them into two round crusts, about 1/4-inch thick. You can make them as thin or thick as you like.

Bake the Crusts

Place the baking sheet in the preheated oven and bake for about 15-20 minutes, or until the edges are golden brown and the crusts have firmed up.

Prepare the Toppings

While the crusts are baking, prepare your toppings. In a small bowl, beat the eggs and season them with salt and pepper. Dice the bell peppers and red onion and set them aside. If you’re using bacon or sausage, make sure it’s cooked and crumbled.

Assemble the Pizzas

Once the sweet potato crusts are ready, remove them from the oven. Sprinkle half of the shredded mozzarella cheese on each crust, leaving a small well in the center for the eggs.

Add the Eggs and Toppings

Carefully pour an egg into the well of each pizza crust. Then, sprinkle the diced bell peppers, red onion, and cooked bacon or sausage (if using) evenly over the top.

Bake Again

Return the pizzas to the oven and bake for an additional 10-12 minutes, or until the egg whites are set, but the yolks are still slightly runny.

Serve

Once out of the oven, garnish your Sweet Potato Breakfast Pizzas with fresh herbs like parsley or chives. Add more salt and pepper to taste if desired.

Enjoy

These individual breakfast pizzas are best enjoyed hot and fresh out of the oven. Dig in and savor the combination of sweet potato goodness, cheesy goodness, and savory toppings.

Fresh Salmon Caesar Salad Sandwich

Main

Christina Ross
-

September 24, 2021
0

I hope you all enjoyed the healthy heart breakfast recipes shared by Cara, Nicole, Amy, & Natalie last Wednesday!

This week is all about lunch, and Nicole is hosting today’s giveaway. Up for grabs are The Pure Kitchen cookbook by Hallie Klecker, our own Amy Roskelly’s Healthy Kids Plates, and both a 32 oz. jar of Gold Label Virgin Coconut Oil & a 2.2 lb bag of coconut flour from Tropical Traditions. Be sure to click over to Nicole’s blog to enter this fantastic giveaway!

Also be sure to check out all of the hearty-healthy lunch recipes featured today:

Cara’s Creamy Asparagus and Walnut Soup

Nicole’s Chipotle Black Bean and Shrimp Quesadillas with Edamame Guacamole (this week’s hostess)

Amy & Natalie’s Heart Healthy Turkey Panini

My heart-healthy offering for a mid-day meal is this Fresh Salmon Caesar Salad Sandwich.

Clearly the star of the recipe is salmon. Fresh wild Alaskan salmon, to be precise.

Packed with omega-3 fattty acids, (specifically EPA and DHA), salmon is one of the healthiest seafood options out there. This flavorful fish may reduce high blood pressure, as well as inflammation that could lead to a heart attack.

The salmon salad is laid atop a bed of spinach, a powerhouse veggie loaded with potassium – which is a mineral that can act as a defense against hypertension (high blood pressure) – and lutein, an antioxidant carotenoid that may prevent or reduce atherosclerosis (hardening of the arteries, which leads to heart attack).

Finally, whole grain bread adds fiber – which plays a role in regulating blood pressure and heart health – to the sandwich.

I cut way down on the saturated fat of a typical fish salad by subbing in Greek yogurt for the traditional mayonnaise; the salmon salad still has a creamy, luxurious texture, but a drastically reduced amount of fat.

I also decided to add a flavor profile similar to that of a ceasar salad. Garlic, anchovy paste (sounds gross, but adds a fantastic briny flavor), Worcestershire sauce, and Dijon mustard combine to replicate the flavors the classic salad.

This sandwich was SO GOOD! It really blows your regular old tuna fish sandwich right out of the water. Meaty, salty, creamy, and satisfying… I could easily eat this once a week. At least.

Name: Fresh Salmon Caesar Salad Sandwich
Cuisine: Seafood
Prep Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Yield: 4 sandwiches

Ingredients (sandwich)

4 oz cooked wild Alaskan salmon, chilled, skin removed, and flaked

1/4 cup 2% plain Greek yogurt

1 small garlic clove

1/2 tsp anchovy paste

1/4 tsp Worcestershire sauce

1/4 tsp country Dijon mustard

Kosher salt and freshly ground black pepper to taste

1 handful baby spinach, washed & dried

whole grain bread (I used 1 slice of Trader Joe’s Whole Wheat Pane, cut in half)

Instructions

Place yogurt, garlic clove, anchovy paste, Worcestershire sauce, and mustard in a blender or small food processor. Blend until smooth, season to taste with salt and pepper, & transfer to a small bowl.

Fold in flaked salmon.

Sandwich spinach and salmon caesar salad between bread slices.

*To cook the salmon:

Preheat the oven to 400°F.

Pat the salmon dry, (any moisture on the fish will keep it from searing properly), and season with Kosher salt and freshly ground black pepper.

Heat a bit of extra virgin olive oil in an oven-proof nonstick skillet over medium-high heat. When pan is hot, add the salmon flesh (non-skin) side down to the hot skillet and cook, undisturbed, for 2 minutes, or until crisp.

Flip salmon over so the skin side is down and transfer the skillet to the oven. Roast the salmon for 3-4 minutes, or until the fish flakes easily with a fork. Remove skin and bones.

Chill until cold.

Nutritional Information

251.7 calories

10.3 grams fat

2.2 grams saturated fat

0.7 grams fiber

34.2 grams protein

No-Bake Blueberry Almond Oat Bars

Dessert

Christina Ross
-

September 24, 2021
0

What with the stifling heat wave we experienced on the East coast last week, there was no way I was turning on the oven.

No way.

So I ignored a craving for homemade fudge brownies and instead opted for these no-bake bars… the idea for which had been brewing in my mind ever since I made (and fell in love with) Angela’s 5 Ingredient No Bake Vegan Date Squares.

The crust is comprised of rolled oats, raw almonds, Medjool dates, coconut oil, & salt, and the filling is all-fruit (no sugar added) blueberry jam.

Pure. Simple. All-natural. Easy.

Oh, and of course delicious! And not sweat-inducing.

Oats, almonds, and salt are pulverized in a food processor until finely ground.

Plump and sweet Medjool dates and melted coconut oil are added for moisture and natural sweetness.

The crust is pressed into a pan…

… and then topped with an almond extract-infused blueberry jam (sub in any no sugar added jam you like! I love the St. Dalfour brand).

The reserved crust mixture is crumbled over top of the jam, and the whole shebang is chilled until set.

I’ve said it before about other recipes and I’ll say it again: these are perfect for dessert OR breakfast… or as a snack! Sure, dates and all-fruit jam are loaded with natural sugar, but that just means that you don’t need even a bit of added sugar to make these bars perfectly sweet.

You’ll want to store these bars tightly wrapped in the fridge (or freezer) as they’re on the soft and crumbly side when room-temperature.

They really do taste like a blueberry crisp/blueberry pie hybrid!

Portable and healthy blueberry crisp pie that you don’t need to bake… what’s not to love?

I think I’ll need a constant stash of these bars on hand this summer ;).

by Lauren Zembron (inspired by 5 Ingredient No Bake Vegan Date Squares by Oh She Glows)

Name No-Bake Blueberry Almond Oat Bars
Cuisine North America
Prep Time 15 minutes
Cooking Time 7 minutes
Total Time 2 hours and 15 minutes
Servings 12 bars
Yield 8×8-inch (20×20 cm)

Keywords: dessert breakfast snack vegan sugar-free vegetarian almonds blueberries oatmeal almond butter

Ingredients (16 bars)

2 cups old-fashioned rolled oats

1 cup whole raw almonds

scant 1/4 tsp Kosher salt

1 lightly packed cup pitted soft Medjool dates (about 10 large)

1/4 cup melted coconut oil

1 10-ounce jar all-fruit blueberry jam, such as St. Dalfour

1/2 tsp almond extract, or more to taste

Instructions

Line an 8-inch square pan with parchment paper going both ways.

In a food processor fitted with the steel blade, process oats, almonds, and salt until finely ground. Add in the pitted dates and pulse until crumbly. Add in the melted coconut oil and process until the mixture comes together. The mixture should hold together when pinched.

Remove date-oat mixture from the food processor, set aside 3/4 cup for topping, and press the remaining mixture firmly and evenly into the prepared pan.

In a small bowl, stir the almond extract into the blueberry jam.

Spoon the almond extract-infused blueberry jam evenly over the crust in the pan. Sprinkle the remaining 3/4 cup crust mixture evenly over the jam; press down lightly.

Chill in the refrigerator until firm, at least 1 hour. Cut into 16 squares; store individually wrapped in the refrigerator or freezer.

Nutritional Information per bar:

200.0 calories, 8.6 grams fat, 3.5 grams saturated fat, 4.5 grams fiber, 20.3 grams sugar, 3.5 grams protein

Estimated Nutrition Facts (Per Serving)

Calories: 196 calories

Total Fat: 10g

Saturated Fat: 4.5g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 36mg

Total Carbohydrates: 24g

Dietary Fiber: 3g

Sugars: 11g

Protein: 4g

Note: Nutrition facts are approximate and may vary based on specific ingredients used.

These No-Bake Blueberry Almond Oat Bars are not only delicious but also relatively healthy, making them a great option for a quick and satisfying snack or dessert. Enjoy!

Baked Sweet Potato Oatmeal for One

Breakfast

Christina Ross
-

September 23, 2021
0

Baked oatmeal.

It’s warm, comforting, filling, delicious, and perfumes the air with an irresistible aroma.

In other words, it is pretty much cold-weather breakfast perfection.

Name Baked Sweet Potato Oatmeal for One
Cuisine Fusion
Prep Time 10 minutes
Cooking Time 40-45 minutes
Total Time 75-80 minutes
Servings 1 serving
Yield 1

This version is different than other varieties I’ve made in the past; whereas other baked oatmeals can be somewhat dense, (like a soft granola bar), this one is light and almost souffle-like.

Freshly baked sweet potato puree and low-fat milk ensure that there is enough moisture to keep the oatmeal from drying out, and the addition of both an egg white & a bit of baking powder yields a fluffy and airy texture.

Think oatmeal meets muffin…

… drizzled with sweet maple syrup and sprinkled with crunchy toasted pecans.

This is precisely the kind of winter breakfast that I want to dive into when the sun hasn’t quite risen and there is a distinct chill in the air.

I am more than satisfied with the outcome of this for-one recipe, and different fall/winter oatmeal flavor profiles are already ricocheting around in my head.

Pumpkin. Eggnog. Apple cinnamon. Gingerbread. Cranberry.

Needless to say, there is a lot of baked oatmeal in my very near future!

Ingredients

1/3 cup old fashioned rolled oats

1/2 tsp brown sugar

1/2 tsp ground cinnamon

pinch of ground nutmeg

1/4 tsp baking powder

pinch of salt

1/3 cup milk (I used organic 1%)

1/3 cup sweet potato puree

1 egg white

1/4 tsp pure vanilla extract

maple syrup for serving, optional

chopped toasted pecans for serving, optional

Estimated Nutrition Per Serving

Calories: 350-400 kcal

Protein: 9-10g

Carbohydrates: 70-75g

Dietary Fiber: 9-10g

Sugars: 18-20g

Fat: 5-6g

Saturated Fat: 1-2g

Cholesterol: 5-10mg

Sodium: 100-150mg

Potassium: 400-500mg

Vitamin A: 350-400%

Vitamin C: 15-20%

Calcium: 20-25%

Iron: 10-15%

Instructions

1. Preheat the Oven

Preheat your oven to 375°F (190°C). This will ensure your baked sweet potato oatmeal cooks evenly.

2. Prepare the Sweet Potato

Wash and pierce the sweet potato with a fork in a few places to allow steam to escape during baking. Place it on a baking sheet and bake for about 40-45 minutes or until it’s soft and easily pierced with a fork.

3. Scoop and Mash

Once the sweet potato is cooked, remove it from the oven and let it cool slightly. Then, scoop out the flesh into a mixing bowl and mash it until smooth.

4. Mix Ingredients

To the mashed sweet potato, add the rolled oats, milk, maple syrup or honey, ground cinnamon, ground nutmeg, vanilla extract, and a pinch of salt. Mix everything together until well combined.

5. Bake

Transfer the oatmeal mixture into an oven-safe ramekin or baking dish. Place it back in the oven and bake for 25-30 minutes or until the oatmeal is set and the top is slightly golden.

6. Serve

Remove the baked sweet potato oatmeal from the oven and let it cool for a few minutes. You can choose to top it with chopped nuts, fresh berries, or a dollop of yogurt for added flavor and texture.

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