Superfood Oatmeal

I love oatmeal for breakfast and sometimes dinner. It is a great breakfast option because it will fill you up in a healthy way, lower your cholesterol (due to the high level of fiber), and you can get away with a little sweetness (the fiber causes a slower absorption of sugar).  No time in the morning? Portion it out in cups or bowls for a faster morning option like I did for my mom here:

Picture of Apple Pie Oatmeal (without brûlée)

Lately, I've been trying to add as many 'superfoods' to my meals as possible and this has been my favorite combo. I've had it maybe 5 days in a row after my GGS and workout. I combined: chia seeds, cacao, bee pollen, unsweetened dried coconut, and banana mash. So much energy, protein, slow burning carbs, and yummy-ness in one bowl. Here's how i make it:

1. mash a banana in a bowl.

2. add a small scoop of raw cacao for antioxidants and chocolatey goodness.

 3. stir together

 5. portion out your oatmeal (I use steel cut) in another bowl.

 6. pour your 'chocolate sauce' over the oatmeal but don't stir together.

 7. add 1-2 tablespoons of Chia Seeds

8. add a tablespoon of dried coconut

 9. add a teaspoon of bee pollen (energy in a spoon)

 10. enjoy.

how do you eat your oatmeal?

other oatmeal recipes:

• Ready To Go, Steel Cut Oats
• Raw Rolled Oats for Beautiful Skin
• Banana Oatmeal Smoothie
• Cinnamon Apple Oatmeal

Chia Seed Pudding

Chia seeds are one of my favorite 'super-foods'. By adding them to oatmeal, water, smoothies, stir fries, or eating them raw, I can eat  4-5 tablespoons a day. Chia Seeds are little, black, grey, and white seeds that absorb 12 times their weight in water. They are good for weight loss, feeling full, hydration, and controlling blood sugar.

This is my favorite way to eat chia seeds. The Chia seed forms a gel when mixed with water and when left alone forms a 'pudding' like consistency that makes for a dessert you feel good about. I will have this for breakfast, a snack, or dessert. If you have any questions feel free to ask!

Basic Chia Seed Pudding

3 Tablespoons of Chia Seeds
1 Cup of Homemade Almond Milk
Stevia, Honey, or Maple Syrup (I don't recommend Agave)

Combine all ingredients into a bowl and whisk. Let the mixture sit for 1 minute and then whisk again. At this point you can add any ingredients you would like for flavoring. Some can include:

• Nuts
• 1/4 tsp of Vanilla Extract (Vanilla Pudding)
• Coconut
• Bananas
• Craisins, Raisins, Dried Fruit
• Bee Pollen. 
• cacao/cocoa powder

Whisk again and pour into a mug or jar and refrigerate for an hour/overnight.

Carrot Cake Smoothie

The top two questions I'm asked in regards to growing up in Utah are, 'Are you mormon?' or 'How many siblings do you have?'. (No, and three.) Despite not having 10 brothers and sisters and not being mormon we fit in quite well. My mother was quite the business woman/homemaker. Every year, she would make these beautiful birthday cakes for us. We had barbies, barney's, dinosaurs  and spice girls. My mother's above and beyond attitude to our birthdays paid off and everyone on the block knew not to miss a 'Fraser Birthday'.  My birthday usually consisted of Cooking Light's Apple Cake or Carrot Cake.

When she'd make Carrot Cake I would sit at the countertop and wait for her to walk away before sticking my finger in the batter... multiple times. I'd usually get caught and she'd ask me, 'did you use the same finger?!' I'd say, 'We are all related anyway!'. I was hooked. 

Sadly, My double dipping-finger licking days are over. Not because I wouldn't like to do it but because it's heavily frowned upon as an adult. Further, the calories in carrot cake aren't exactly waist friendly. Which is why I was delighted to discover that this recipe for a "Carrot Cake Smoothie" tastes just like the batter I remember! I drink this before or after a workout or anytime i feel like Carrot Cake! 

Photo and Recipe is from "Oh She Glows". 

Carrot Cake Smoothie

1 cup of almond milk

1/2 frozen banana (full if you want)

2 ice cubes

1 full carrot or 7 baby carrots

1 tablespoon chia seeds

1/2 teaspoon cinnamon

1/2 teaspoon vanilla extract

top with coconut or cinnamon

(optional) 1 scoop of vanilla protein powder. 

Place ingredients in a blender and blend till combined. If you let the smoothie sit for too long the smoothie will become VERY thick and you will have to use a spoon. I drink mine 5 minutes after if not immediately after. 

I don't like protein powders so I skip that but if you love it... go for it. I can't comment on how it tastes because i've never tried it!

Breakfast

I have been trying to 'balance' each of my meals throughout the day. Meaning, at every meal I include a carb, protein, and fat. I eat 4 small meals and a snack. I try to balance the snack as well being that the snack is usually my 'after workout snack' and it's generally a string cheese and an apple, celery with peanut butter and a glass of almond milk, toast and almond butter, or greek yogurt with chia, nuts, and berries. So, in an effort to balance my breakfast this morning I ended up with this:

an egg, egg white, quinoa, avocado, tomato, and half of a grapefruit. 

A couple weeks ago on Facebook I posted the question, 'What do you eat for breakfast?' I got a lot of responses and I've been trying to pull ideas from all of you for my own breakfasts (hence the grapefruit and avocado). 

Here were some of your responses:

1. Oatmeal and Grapefruit
2. Greek Yogurt with Walnuts and Almonds
3. Honey nut Cheerios new Meledy Crunch, sprinkled on yogurt with blueberries
4. Gluten free bagel or english muffin with lite cream cheese or a poached egg
5. Low cal, low carb lavish bread (with flax) with 2 eggs, mozzarella cheese and salsa! Serve with some side of fruit, like fresh raspberries or strawberries!
6. Egg white omelette with lots of veggies!
7. Green smoothie
8. Steel cut oats with cinnamon & raisins & Naked Green Machine

I've yet to try this smoothie but it sounds delicious. Any of you men out there that aren't intimidated by all these ingredients... let me know how it tastes! Sounds delicious.  

• 2 handfuls of Kale
• 1 cup each of blueberries, strawberries, blackberries, red grapes
•  Trader Joe's Omega 3 Trail Mix, 
• 1 banana, 
• 1 apple
• 1 avocado. 
• 1 dollop of almond butter
• coconut milk or almond milk
• Ice Cubes
• Dash of Cinnamon

Blend!

Thanks for all the great Ideas everyone. 

8 Breakfast Options and Why You Should Be Eating It

Whenever people ask me what they can do to lose weight or 'be healthier' I am inclined to ask, "Do you eat breakfast?" I'm surprised when they said 'No" because just like having coffee in the morning is essential for some people; breakfast in the morning is essential for me and my health.

If your theory is, "I don't eat breakfast because I want to save my calories for the rest of the day." Then I would say that, well you aren't saving anything, in fact you're probably eating more and making it harder for your body to metabolize it. Think about it, most of the time you ate dinner the night before from 6-8 pm. If you wake up at 8:30 a.m. you may not be having breakfast till 9:00 a.m.--13 hours from when you last ate.

 Did you know that your digestive system stops working while you sleep? Everything you eat at night and have not burned off by the time you fall asleep is quickly converted to fat or glycogen (the body's form of 'quick' energy storage) and the body rests.

You need that 'jump start' in the morning to get your bodies metabolism going. Metabolism: the amazing chemical process of the body that burns energy (calories). 

What do I eat for breakfast?

Ready to go , Steel Cut Oats

Frankly, I couldn't believe that something reheated the next morning or a couple days after could taste just as good- if not better than fresh! I make this once a week and place each portion into bowls or containers.

Essentially, this is a recipe for perfect Steel Cut Oatmeal. You can add whatever you want to it, though i suggest adding berries, 1/2 chopped apple, 1/2 chopped banana, 1/2 chopped peach, and 8-10 nuts (whichever you prefer with each respected fruit). You can also add peanut butter to the banana (this is my 13 year old brother's favorite). I eat this every other day to gain some variety in my diet but eat it as you wish. This breakfast will get your body going with plenty of fiber, whole grains, calcium, protein, vitamins, and minerals from the fruit. Don't skimp on carbs in the morning... You need to replenish your blood glucose levels after a night of 'fasting'. It's HEALTHY.

Why not instant oatmeal or rolled oats? Steel Cut gives you a heartier texture, more fiber, and more nutrients all around because it's closer to the natural form of the grain. Using equal parts water to milk helps to achieve the creamiest and lowest calorie oatmeal with added Calcium.

In regards to sweeteners... I don't sweeten my oatmeal. I 'weened' myself off of it. It's possible, I promise. However, a teaspoon or two isn't going to kill you; so go for it if that's what you like. Besides, the fiber from the oats will slow down the absorption of the added sugar to the blood stream.

Ready to Go

Steel Cut Oatmeal

Makes 4 servings

1 cup Steel Cut Oats

2 cup almond milk 

2 cups water

(optional) 4 teaspoons cinnamon (I love this)

1/2 cup fruit (1 for each bowl)

7-10 nuts of your choice (I like pecans, slivered almonds, GROUND flax seeds, or chia seeds) (for each bowl)

Bring Oats, Milk, and water to a boil. Reduce heat to Low (add cinnamon here) and simmer covered for 30 minutes. Stir occasionally. Turn the heat off and divide into four portions of approximately 3/4 cups. Add fruit and nuts to each bowl and cover when cooled. Place in refrigerator. In the morning, microwave until heated through. If the oats are too stiff add another 1/4 cup water and stir. 

I really like Bananas, pecans, and cinnamon. When you heat it up in the morning the Bananas almost disappear into the oatmeal and it tastes and smells like Banana Bread!

Flat Belly Creamiscle Smoothie

4 years ago, on a wedding shoot in Alabama, I met one of my best friends, Nikki Dubose. We bonded over 'burping contests' and ice cream with microwave-melted Reeses Peanut Buttercups. That is how you know you've met a true friend. It wasn't long before Nikki, her boyfriend, and I were restaurant hopping Miami trying 'Venezuelan Hot Dogs', fried oreos, and IHOPS newest pancakes. Wow, we ate REALLY well.

Nikki and I as Southern Bells

Soon after shoving that junk down our throats Nikki's boyfriend informed me that 'Smoothies make your skin sag!' Does anyone actually know if there is truth to this? Just incase... I'm 'Never, Ever Going To Jamba Juice Again'.  I will gladly concoct 'safe skin' smoothies, myself.

Today we're paying homage to those delicious 'Orange Creamsicle Popsicles' most of us enjoyed in our youth. It's just as easy as my Banana Smoothie but even more perfect for your 'flat belly' days due to the lack of oatmeal.

I hope you enjoy your 'popsicle' and non-skin-sagging-smoothie.

Add all ingredients to a blender

 Blend till smooth

Pour and serve. Oh, so simple.

Flat Belly 

CreamsicleSmoothie

1 Banana

1/2 Cup NonFat Greek Yogurt

1 teaspoon Vanilla Extract

1/2 cup orange juice

1/2 cup unsweetened almond milk

3 ice cubes

Blend in Blender. Pour and Serve

Calories: 260 Fat: 2.1 g Fiber 4.5 g 

Homemade Granola

I haven't slept much and my body hurts. I ran 12 miles the last two days. I seriously deserve a good breakfast but what do you do when you have agreed to go out to breakfast and your accomplice is sleeping. Nothing, you just blog and completely disregard all stomach pangs and gurgling. If I had any  Granola left I would just eat a little... without yogurt... and call it a pre-morning snack before the storm. Yes, that would be positively delightful. 

I gave away my last jar of 'delightful goodness' at the Packer Game on Thursday; Thus, I will simply day dream about what my life could be. You see this granola is special; It's not from a box, a store, or a restaurant. It's from the heart and soul of my own kitchen. Commercial granolas have so much added sugar and fat it's amazing they can get away with calling it, 'healthy'. Actually, so many things get away with calling themselves 'healthy', but that's a story for another day. Back to Granola... these commercial granolas, you know, the ones you buy out of the bins at whole foods, a box that says 'organic', or order from IHOP... I'll bet you ten dollars that they are the same color as your creamy colored couch. Where is the COLOR!!! Where is the FLAVOR!!!

Vegan Carrot Pulp Muffins

If you use a juicing machine you may be feeling a little guilty about throwing the beautiful veggie pulp in the trash every morning. This is my solution... at least for the carrot pulp. These are completely VEGAN. Granted... they don't come out with that soft classic muffin top like their beloved counterparts, but for a healthy muffin and a quick breakfast pick... i'd say they are pretty, 'nom nom nom' good. 

p.s. they smell unbelievable.

Vegan.CarrotPulp.Muffins

Dry ingredients:
1 3/4 cups white whole wheat flour (or a mixture of whole wheat and unbleached flours)
<1/4 cup natural sugar (i use date or a little honey to wet instead)
1 tablespoon ground flax seed
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
3/4 teaspoon ginger
1/8 teaspoon cloves
1/2 teaspoon salt

Wet ingredients:1/3 cup agave nectar
1/3 cup unsweetened apple sauce
1/2 cup soy yogurt (i use normal if i don't have it)
1/4 cup water
1 teaspoon vanilla
2 cups carrot pulp (i use whatever was in it -ginger-strawberries-carrots)

Preheat oven to 400 degrees. Spray a muffin pan with non-stick spray or use muffin liners.

Mix together all dry ingredients in a large bowl. In a small bowl, combine the liquid ingredients. Add the liquid to the dry and mix just long enough to combine. Add the carrots and raisins and stir to combine.

Spoon the batter into the muffin cups--it will be very thick. Sprinkle with vanilla sugar, if desired. Bake for 15-20 minutes, until a toothpick comes out clean.

Let cool for about 10 minutes and serve.

p.s. you can add raisins/nuts to these as well but i like them plain. 

Banana Oatmeal Yogurt Smoothie. T Swift.

I'm such a girl.  Taylor Swifts,  'Love Story' has 610 plays in my iTunes. Too much of a good thing? Not quite yet. I don't mind putting things on repeat... hence, this Banana Yogurt Smoothie.  I don't know what it is but it tells me to workout... it tells me to have a productive day... repeatedly. Oh, this smoothie is GOOD. Nom nom nom. Breakfast.

To start, cook 1/4 cup oatmeal and 1/2 cup of water in a bowl and microwave. If you don't cook the oatmeal the smoothie will have a dusty feeling (yuck). 

Place all the ingredients in a blender

 Blend!!

 Pour into a glass

 Enjoy! Nom nom nom!

BananaOatmealSmoothie

1/4 cup cooked oatmeal
1/3 cup greek yogurt
1 banana
5 ice cubes
8 almonds

Microwave the oatmeal with 1/2 cup of water for 1.5 minutes. Place all ingredients in a blender and process till smooth. For an antioxidant boost sprinkle with cinnamon. 

now go work out!

Fat Burning. Quinoa Crunch.

When i entered the bizarre world of modeling 4 years ago I had no idea what I was doing. Who really does? For me, It was all about 'pretending' you knew, doing whatever you did that originally got you there, and listening to everything you'd heard on ANTM (so so realiable). Eventually I figured out that this wasn't the best way to go about a 'career' and that my 'older' model counterparts probably knew a thing or two more about this life than television. Sometimes you've just got to ask for help. So, help me Jillian. 

(shot from my first modeling job. ever. Pregnancy Catalog, complete with a fake belly and push up bra) Thanks Paolo @elitemiami)

This is a recipe from Jillian Michaels Fat Burning Cookbook (oh fat burning, she really thought that name through). It's a protein packed take on a parfait which is delicious but sometimes loaded with sugar. This one uses raw quinoa and flax seeds and is ready in as long as it takes for you to pour your cereal. 


Start by rinsing the quinoa in a mesh strainer and rinse under cold water till it runs clear. Then in a bowl combine quinoa, flax, olive oil, and honey (or maple syrup).
Spread the quinoa mixture over a baking sheet and bake in the oven for 10-15 minutes or until golden brown. Spread the mixture as thin as you can get it to really get a crunch and to speed up cooking time.

When the mixture cools break into little bits and place in a container for future use. Add two TBSP over 1/2 cup of nonfat plain Greek yogurt and top off with 1/2 cup of your favorite berries (i used frozen and let them thaw) finish with 1/2 tsp of honey.

Greek Yogurt Cup with Quinoa Crunch and Berries

For the Quinoa Crunch

1 cup quinoa

1/4 c flaxseed

1 tbsp honey

1 tbsp olive oil

For the Greek Yogurt Cup

(1 Serving)
1/2 cup nonfat plain Greek Yogurt
(optional, pinch of cinnamon)
2 Tbsp Quinoa Crunch
1/2 cup fresh blueberries, raspberries, blackberries (or mix)
1/2 tsp honey


Preheat oven to 300'.

Place the quinoa in a mesh strainer and rinse under cold water until the water runs clear; easier if you place a bowl underneath. Drain well.

Transfer the quinor to a medium mixing bowl. Add the flaxseed, honey, and olive oil. Use a spoon to mix until well combined. Spread the mixture in a thin layer on a rimmed baking sheet. Bake until lightly browned, 10-15 min, stirring once. Transfer the crunch to a large plate to cool and store in a container for up to a week.

Place the yogurt in a small serving bowl. Top with the Quinoa Crunch and berries. Drizzle honey and serve.
Calories: 216.9 Protein: 11.8 g Carbs 33.1 g 

Breakfast. Cinnamon Apples.

When i was in high school i absolutely adored Hogi yogi's Terriyaki Stix. If you've never been there its basically Subway offering Japanese Food on the side (interesting combination). It works. Their teriyaki bowl contained white sticky rice and a heaping spoonfull of teriyaki sauce and chicken. The sauce was where it was at. Why? Sugar. Sugar seems to make the world go around happily. I'll stop there.

Unfortunately, high school doesn't last forever and learning kicks in in University Nutrition class. Sugar doesn't exactly make the best start to your day so after five years i've finally figured out what is okay to eat in the morning. Oatmeal, good.  Oatmeal with Cinnamon Carmelized Apples, better.  Bulgar with Cinnamon Carmelized Apples, now that's a great start to my morning.

Bulgar may intimidate you but it has more fiber, protein, and less calories than traditional oats. This particular breakfast contains 48% of your DV for Fiber; So long fiber cereal, hello natural.

Start with 1/4 cup dry Bulgur and 1 Cup of Water in a pot. Bring to a boil and reduce heat to low. Simmer for 15-20 minutes or until the bulgur has puffed up and absorbed water.

 Then slice up your apples and add 1/4 cup of water, cinnamon, maple syrup, and nuts to the pan. Cover and let the apples steam and soften.

 Pour over your bulgur and enjoy your healthy morning!

Breakfast serves: 1

Bulgur. Apples. Cinnamon.

Bulgur

1/4 cup bulgur

1 cup water

Apple Topping

1 apple (i used Granny Smith)

1/2 teaspoon cinnamon

1 tsp maple syrup (or another sweetener that you like)

6 pecan halves, broken in hands

Optional: 1 tablespoon of greek yogurt for apple pie/ice cream lovers ;)

Calories: 283 Fiber:12.1g