Dang Good Granola

I love granola, so much so that I add it to my fruit bowls, my smoothie bowls, halved papayas, parfaits. You get the picture. My kids on the other hand not so much, they do like some of my variations (goji berry is their preferred) but not adding it to everything, haha. Well, I started with  recipes from Minimalist Baker and Cookie and Kate and sort of tweaked it according to my likings and my inventory.

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Gather all your ingredients, I used what I had on hand at that time. Oatmeal, chia seeds, almonds, cashews, walnuts, maple syrup, himalayan pink salt and coconut oil. That powder you see in the first pic, that’s my plant shake mix. I just threw the mix in then gave it all a whirl. I literally threw various amounts of nuts into the food processor and pulsed until they broke up a bit. I then ground the chia seeds and added those while pulsing again. Being careful not to over process so I didn’t end up with nut flour. Next I poured this into a large bowl and added roughly 3 cups of raw uncooked oatmeal, gave it a little stir to mix it all in. Let this sit for a minute. Go over the stove and add 1/4 coconut oil and 1/4 maple syrup to a pot and melt over medium high heat mixing the two together to a liquid.

Now, listen I am all about skipping steps and just throwing it all into the food processor and hoping for the best. I mean come on……..we have about 6 1/2 minutes to whip recipes up on most days so……… you make do. This one however, really does taste a whole lot better when you add the cooking on the stove step.

So, back to the recipe. Once the oil and syrup are thoroughly melted, add this to your bowl and stir by hand really getting all of the oats and nuts fully coated, fave part for the kids. A whole lot of finger licking after this one. hahaha, I was fine with it.

Now once all ingredients are completely covered and mixed in spread the mixture onto a baking sheet as evenly as you can. Bake in the oven at 400 for roughly 8 minutes and take out, stir up the bottom, flatten out again and bake for another 5 minutes.

Walala, Dang Good Granola!! Store in a sealed mason jar in the fridge for about 3 months. However, if it lasts that long I’d be very surprised.

 

For those of you who need some measurements, I’ll do my best. I eyeballed this one but there are a few specifics.

  • 3 cups oatmeal
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • a pinch of pink himalayan salt
  • 1/4 cup ground chia seeds ( I just used my coffee grinder)
  • various nuts added to your own liking
  • Bake at 400 for 8 minutes then take out, stir and bake another 5 minutes

When it turns golden brown, it’s time to take them out.

I had this ready and in bowls in under 30 minutes, whoop whoop!! It’s delicious, vegan, gluten free and simple. Add your own homemade almond milk, your favorite plant based protein shake mix and you’ve got one heck of a nutritious start to your day.

Head on over to the 2 sites above and get some more ideas!!

I’d love to hear your faves in the comments.

Oh, you can add some fun superfoods to it if you want to get a bit creative. Like raisins, chocolate chips, craisins, dried mulberries, goji berries, cut up dried figs………so many options.

Rawsome Rocket, Jackie

Pineapple Not-So-Fried Rice

Ingredients

14ounces non-gmo extra-firm tofu, drained

2tablespoons gluten free soy sauce, I use Tamari

1– pineapple, or 11⁄2 cups diced pineapple

1tablespoon coconut oil

— onion, thinly sliced

— Pink Himalayan Sea salt

3– cloves garlic, minced

2teaspoons curry powder

1teaspoon ground coriander

1teaspoon chili-garlic sauce

3/4cup cashews

— carrot, peeled and shredded

1/2cup frozen peas

1/2cup raisins

3/4cup cooked rice, preferably brown basmati or quinoa

1/4cup vegetable broth

Instructions

Preheat the oven to 325 degrees. Grease a small baking sheet.

Press the tofu to get out as much water as possible. After pressing, cut the tofu into 1⁄2-inch cubes. In a bowl, toss tofu with Tamari sauce until each cube is coated. Place in one layer on the prepared baking sheet. Bake for 35 minutes, turning the tofu a couple of times with a spatula. Remove from oven and set aside.

To prepare pineapple, cut in half lengthwise using a sharp knife. Remove the flesh and cut into bite-sized pieces. Set aside 11⁄2 cups for this recipe, and save the rest for another use (see here for other uses) Reserve the shell for serving.

In a large skillet or wok, heat oil over medium-high heat and sauté onions until soft and lightly browned. Season with pink salt. Add garlic, curry, coriander, and chili-garlic sauce, and let cook a few more minutes. Add cashews, carrots, peas, raisins, rice, broth, pineapple, and tofu. Cook until heated through and adjust salt to taste. Serve the rice or quinoa like they do in Thai- land—in the pineapple shell!

Raw Joy, Jackie

10 Fast and Simple Plant-Based Meal Ideas in under 20 minutes

Ask just about anyone what keeps them from switching to a plant-based/vegan/healthier diet, and one of the most common answers (besides ‘I love my cheese/bacon too much’) is likely going to be, ‘I just don’t have the time to make those elaborate meals’.

Okay, I understand that making a fresh, wholesome plant-based dinner every night sounds like too much work, especially if your schedule runs crazy, you work long hours, you’ve got kids, etc.

So today I’ve made a list of 10 meal ideas that will show you how to have a quick and healthy homemade meal even when you’re pressed for time. Nothing fancy or complicated, just 10 meals that’ll keep you from making a bad decision even when all else fails.

Staying on track with your plant-based diet has never been easier – after all, where there is a will, there is a way, right?

10 Fast and Simple Plant-Based Meals to Save the Day

1. Chickpeas + [BBQ sauce/teriyaki/salsa] + rice. A quick and easy meal that’s full of flavor, and provides a complete protein: toss some home-cooked or canned chickpeas with some flavorful vegan sauce (make sure to read the label to avoid junk), and serve it on a bed of rice (use quick-cooking microwaveable rice if pressed for time). Got 30 minutes? Make it a little fancier by baking the chickpeas like I do in my BBQ Chickpeas and Rice recipe.

2. Green salad on a bed of cooked grains. Use any fresh salad veggies you have on hand, and serve them over a cooked grain of choice – barley, rice, quinoa, millet, etc. You can either use the quick-cooking varieties (stock up in advance), or make a large pot of grains once a week and use it as you go. Don’t do grains? Mix in some quick-roasted potatoes, like I do in my Warm Potato Salad recipe.

3. Hummus and veggies in a wrap. This is my go-to combo for lunch and sometimes dinner: spread a tortilla with hummus, throw in any available vegetables (I love kale, red onions, carrots, tomatoes and olives), squeeze a bit of lemon juice over the mix, and wrap up burrito-style. Healthy, tasty, never fails.

4. Quick stir-fry. Microwave a bag of mixed frozen vegetables, toss in teriyaki sauce or a combo of equal parts of soy sauce and brown sugar, and serve over a grain of choice. Want more protein? Add some edamame or other beans to the veggie mix.

5. Loaded baked potato. Rinse a medium-sized potato, microwave it for 3 minutes, cut it open with a fork along the top (be careful not to burn yourself with the escaping steam!). Top with any veggies/beans/sauces that you have on hand – I like the Southwestern combo of black beans, salsa, and some sliced avocado. If you have more time, you can wrap the raw potato in tin foil and bake it in the oven for 45 min to an hour instead of microwaving.

6. Quick pita pizza. Spread marinara sauce/hummus on a pita, top with any vegetables available (onions, peppers, spinach, olives, sundried tomatoes work great), add some tofu/tempeh/seitan/vegan sausage if you have them. Got some vegan cheese? Throw it on too! Bake at 350°F for 5-10 min.

7. Veggie tacos. Warm up a few small tortillas in the microwave between two sheets of moist paper towels. Rinse and drain any canned beans of choice, season with cumin and chili powder. Assemble the tacos by putting some beans onto the tortilla and topping with salsa/sliced avocado/lettuce, etc.

8. No-cheese quesadillas. Spread some mashed sweet potato on a large tortilla (you can microwave the sweet potato for 3 min to cook it quickly), add peppers/onions/any kind of beans, etc. to one half of the tortilla and cover with the other half. Grill on a large dry skillet for 2-3 min per side, cut into wedges, and serve. Alternatively, see my recipe for Veggie-Loaded Quesadillas where I use refried beans and hummus instead of sweet potato.

9. Nut butter and banana/jelly sandwich. I love the classic Elvis (PB&B) sandwich every now and again that I usually make with my homemade nut butter. A cashew or almond butter sandwich with jelly or bananas is always a better choice than greasy fast food.

10. Green smoothie. Ain’t nothing wrong with a smoothie for breakfast, lunch, or dinner! The smoothie doesn’t have to be green in color – ‘green’ stands for ‘made with vegetables and fruits’. Most green veggies work fine in smoothies (except lettuce – some people find it weird-tasting when blended). To make the smoothie more filling, add rolled oats, nut butter, seeds, nuts, etc. – see my Swamp Monster Smoothie recipe for more tips.

I hope that this list will make it easier for you to stay on track with eating healthy! The naysayers now have one less reason to say ‘no’ to going vegan…

By the way, if you have any quick plant-based meal ideas that I didn’t bring up here, please let us all know in the comments!

Raw Joy, Jackie

July 80/20 Meal Plan

Don’t tackle a healthy diet all at once. Start by replacing empty calories with whole food options. Whole foods include fruits, vegetables, and whole grains – foods that are as close to their natural form as possible. It won’t be long before you realize just how good “good food” feels. Before you know it, your cravings will change from greasy burgers and fries to healthful nutrition.

In this meal plan you will find multiple options for “real” food and will feel satiated and satisfied  beyond what you thought possible.  You will notice the meals are easy, take very little time and are duplicated throughout the week, this is to create a simplistic approach to a weekly schedule to ensure you can easily stick to a lifestyle of delicious commitment.

All of these meals have been picky kid and hurried husband tested with the busy life in mind. Having 7 starving people look at my with forks and knives in hand, I know I have to be quick to prepare and ready to serve my army favorites so they walk away fat and happy without the feeling of slow and sluggish.

Here are some simple changes you can make for a healthier diet:

  • Have fruit for breakfast.
  • Clean your fridge and pantry. Get rid of processed food in the process.
  • Buy snacks from the produce section of the grocery store.
  • Say no to an unhealthy food temptation.
  • Consume smaller portions, more frequently. Try eating twice as often and half as much.
  • Eat a food with no nutrition facts label – whole food.
  • Reread this post that really guides you through the process of meal planning.

Truly Raw Joy, Jackie

July 2017 SOSRAW MEAL PLAN

Simple Changes, Make Simple Habits

Looking to build healthier habits? Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about. #onesimplechange 

Add nutrient-rich foods. Instead of thinking about what not to eat, think about the things you can add to your diet. Strive to incorporate more greens and colorful veggies into your meals.


Eat closer to nature. Concentrate on whole foods in their natural forms, such as fruits and vegetables. If it looks like it did when it grew from the earth, that’s your cue that it’s a healthier choice.
Go for whole grains. Instead of reaching for regular pasta or white bread, look for varieties made with 100% whole grain flour. Better yet, fill your belly with whole grains, such as brown rice, quinoa or barley.
Find alternatives to oil. Believe it or not, you don’t need added oils to make the foods you love. You can steam fry those onions and replace the oil in those muffins with applesauce.
Reorganize your plate. Think of lean meat and fish as flavor boosters instead of the main event. Put beans, whole grains and veggies in the spotlight, and keep servings of meat and fish at 3 ounces or less (that’s about the size of a deck of playing cards).

Make whole foods your NEW Normal!

Peel me off the floor! 

  
The only thing that could possibly make this better (if that’s possible) would be my plant protien mix. It tastes like birthday cake batter, I’m making this NOW, bye! 

P.s. Tell me how you like it in the comments below, thanks!

Rawfully yours, JR

I just might be in a coma tomorrow!

As my Raw food Prep Class approaches, I’m trying out some new recipes. More to come this week! Sign up for the class over there on the right side of the page! Hope to see you, Rawfully yours, J  

It’s as EASY as 1-2-3

DIET – This word is not allowed at my house, the first three letters spell DIE.  Which is what you feel like when you change your food habits!

I am guest posting over at http://simplerecipebox.com, thanks Heidi for having me over, you are a blessing and it is a pleasure.

The topic of discussion is Meal Planning; how to follow a 60/40 lifestyle. 60% Raw food, and 40% cooked, alkalizing food.

As a family of seven you might wonder where, how, or even why we would choose to eat in a way that some might say; could cost a fortune, is inconvenient, or too hard.  It’s all in perspective, I had to wrap my brain around the idea of changing, not just my food habits, but our way of living. You see, change doesn’t come naturally, to most people. We were programmed to eat or behave in a manner of convenience based on our situations. So, it became very clear to me that I needed to change my way of thinking in order to provide the most healthful, yet convenient, and cost-effective way for my family to live.
So, I devised a simple PLAN:
It’s as Easy as 1-2-3

Step 1.  Meal Plan – Spend two days of your week, no more than 1 hour each, to plan your meals for the month. Use only 10 recipes for the entire month, then rotate them throughout the weeks to feel as though you have a variety. Create a shopping list according to your recipes for week 1 only. This will be cost effective and time effective. 

 
Step 2. Commit – Commit to replacing one “unhealthy” food in your families lives a week. Ex… Substitute white sugar for AGAVE, or COCONUT PALM SUGAR. Make this commitment for 90 days, and I guarantee you’ll see and feel a difference in both you and your family. This change in our lives immediately made a difference in my children’s behaviors. Less aggression, more focus (which is key for homeschooling), and sleep through the night.
 
Step 3. Take action – Involve your family in this new healthful way of living. Ask your kids what their favorite meal is and then substitute some of the ingredients to accommodate this change. (See recipes on meal plan)
 
You’ll notice on my MEAL PLAN I have named the days, this is to get the family excited for the meals I have planned and to also have them help with the planning, prepping and creating. You never know, you may have a budding chef among you!
I’ve included a sample of a weeks worth of menu items that I’ve planned for my family of seven. There is very little variety. That’s on purpose. The more we have, the less content we become. If I offer to many choices, then it becomes more difficult and defeats my purpose.
The key here is to do what works for your family. This Weekly-meal-planner is an example of a 60%/40% MEAL PLAN that works for my family. And, not all people are one-size-fits-all, so I have outlined just a sample of what we do to offer you encouragement, with easy to follow recipes, to implement this into your lives.
Let me ask you a question, how do you eat an elephant? That’s right, one bite at a time. So, understand that in making a lifestyle change, whatever that change is, is not going to happen overnight. When you develop a plan, commit, then take action, your plan will be successful!
Rawfully yours, Jackie Reiter
Simple Organic Solutions for EVERYDAY Life