Posts tagged ‘oatmeal’
Time is flying faster than I can keep track of! I feel like I just started my third year clerkships, yet I am already 1 week away from finishing my first rotation. The weeks have been busy, so I am backlogged on a few things that have been coming out of my kitchen lately. Like these to-go oatmeal muffins – they have been sitting on my camera almost as long as the bananas were sitting on my counter top. I have a short window of ripeness during which I enjoy bananas, and so I often end up making banana bread if my bunch ripens too fast. I wanted something more substantial for breakfast than my typical quick bread, however, so I tried making mini baked oatmeal muffins. (They aren’t exactly muffins since they are rather dense, but I am at a loss for what else to call them…) They turned out well first shot, so I have been enjoying them over the past week for breakfast! They are whole grain and filled with protein, and low in calories at about 150 calories per muffin. I have been taking two each morning, eating one before rounds and one during mid-morning to keep me going. (Anyone else have insatiable morning hunger problems? No? Just me?) They could also be a great afternoon snack, and are good cold or hot. Suits my oatmeal, peanut butter, and wholesome food craving all in one bite!
Peanut Butter and Banana Oatmeal, To Go!
makes 10-12 muffins
2 cups rolled oats
2 medium bananas, overripe and mashed
2 cups milk of your choice
1/2 cup whole wheat flour
2 tbsp ground flax seed
2 tbsp agave nectar
2 tbsp vanilla extract
2 tsp baking powder
11 tsp peanut butter
Preheat oven to 375F. In a large bowl, combine all ingredients except the peanut butter. Coat a muffin tray with cooking spray. Fill 10 muffin tins halfway with oatmeal mixture. Spoon in 1 tsp peanut butter to each muffin. Fill the tins the rest of the way with oatmeal. If there is leftovers, fill 1-2 more muffins in the same fashion. Bake for 25 minutes or until the edges are golden brown. Immediately upon removing from oven, take a knife to loosen the edges of the muffins. Allow to cool for several minutes and then remove to rack to cool completely. Enjoy one for a snack or two for an on the run breakfast.
It has been a while since I have posted, and even longer since I have joined a WIAW party! Forgive me, friends, but sometimes life is just really busy! My day-to-day routine is dramatically different from what it was just a short few months ago, so I thought it would be fun to give you a peek into my new life as a 3rd year medical student. (It is official now since I found out today that I PASSED MY BOARDS!) My days are long and busy, and there is not always as much time for cooking, running, and relaxing as I would like, but I would not trade this experience for anything. Enough with the chatter, let’s get to the food! (Forgive the phone pictures – I forgot my camera!)
I am a morning person by nature, but let’s be real. This is an awful hour of the morning to wake up! I am awake, showered, and out the door by 6am, 6 days a week. Thank God for coffee!
I am on an “away rotation” right now, so I have a 45 minute commute out of the city every morning. The good thing is that I drive opposite of the traffic patterns, leave before rush hour starts and come home at the tail end of it, and carpool with 2 classmates so that I have good car conversation.
I eat my breakfast as I am grabbing my white coat and stethoscope before rounds. I try to eat as close to rounds as possible, since they can often mean hours on your feet with little break. Breakfast lately has either been peanut butter and jelly roll-ups or peanut butter and banana overnight oatmeal. The protein from the peanut butter helps keep me going through a busy morning! I always have a granola bar in my white coat pocket just in case, since it would be pretty embarrassing to pass out in a patient’s room on rounds… Not like that almost happened to me on my first day or anything… My oatmeal kept me full until lunch today, so I squirreled the granola bar away for later.
Each day, we have our lectures over lunch break, or noon conference. (Ironically, noon conference starts at 12:30, but I just show up as told ;)) Lunch is provided on occasion, but most days I bring my own food. Hummus wraps and leftover dinners are my standard items, and I have started eating my bigger meal during the lunch hour so I have enough energy for a busy afternoon. Today, I had some leftover whole wheat pasta with homemade tomato-basil sauce and zucchini. It was filling and delicious, even though the carbs left me pretty sleepy. (Whoever decided a lunch conference is a good idea promptly forgot their days as an overly tired student/resident…)
I am trying to stick to one cup of coffee a day, so have switched to black tea when I need an afternoon boost. Today was just one of those days. I picked at some cherries while I did some research and wrote my progress notes.
The workday ends around 5pm, unless you are admitting patients or haven’t finished your notes for the day. After letting the overnight resident know about my patients, I am on the road. Most days, I am too hungry to survive the commute back home, so I keep fruit or a granola bar on hand. Today was a granola bar day since I knew I wanted to run when I got home.
It has been harder for me to find time to exercise with 12 hour days and commuting, but I have been trying to run 2-3 days a week. My runs are short, between 2 or 3 miles, and are unfortunately less of a priority than they used to be. On days that I don’t exercise, I get some studying done or catch up with friends or chores. I appreciate any time I have to clear my head and my lungs, though, so even today’s short 1.5 miles was satisfying. I followed that up with some ballet barre exercises and light weights at home.
I am starving most nights, and so gourmet dinners are currently infrequent on my menu. Most nights, I have a salad or pasta. Breakfast for dinner is always a good option, too. Tonight, I made Chelsey’s Over Easy Savory Oats With Kale, topped with some red chili flakes and extra nutritional yeast. I had a handful of unpictured almonds and raisins to cap off the night.
After a little more reading, packing my breakfast and lunch for the following day, and catching up with friends, I try to maintain a reasonable bed time of 10:30. No matter what time I fall asleep the night before, though, the next morning alarm still comes too early! Life is busy, but life is good. Happy Wednesday!
Breakfast is my favorite meal of the day, and arguably one of the most important. Starting your day with wholesome grains and fruits sets the tone for your day’s meals, and wakes up your metabolism. I am never one to skip a meal, but it looks like hot breakfasts might be a luxury for me over the upcoming months! I am starting a new chapter in my medical school career: clinical rotations. This means I get to don my white coat and stethoscope, follow around the interns, residents and attending, and learn how to take care of patients. This also means that I have to be at the hospital at ungodly hours for rounds, at least for my first few rotations. Even this oatmeal loving girl might have to find some on-the-go options for the next few months!
In the meantime, I hope you all at least get to enjoy this pancake recipe! I made it for brunch last weekend, and despite a few cooking time and temperature problems, I think it turned out well! I adapted the recipe from How Sweet Eats to incorporate oats, since they are my breakfast staple. The pancakes are dense, but are hearty and filling and go great with fresh fruit toppings. If you are looking for a healthy pancake alternative, give this a shot!
Question: What is your favorite grab-and-go breakfast?
Oatmeal Greek Yogurt Pancakes
adapted from this recipe, serves 4-6
1 cup oats, processed roughly into flour in food processor
1 cup whole wheat flour
2 tsp baking powder
1 1/2 tsp cinnamon
1/4 tsp salt
1 can light coconut milk
1/2 cup soy milk
3/4 cup Greek yogurt
1 tbsp vanilla
1 1/2 tbsp honey
Mix together dry ingredients in one bowl and wet ingredients in another. Pour wet into dry ingredients and stir until well combined. On a very hot griddle coated in cooking spray, drop 1/4-1/3 cup batter per pancake. Once bubbles form, flip. (Note: these pancakes take slightly longer to cook per side than traditional pancakes.) Serve warm with jam and fresh fruit.
Hello from sunny Florida! Even though this winter has been mild, there is still never a need to rationalize a week spent in the Florida sunshine. Add in a visit with your amazing grandparents, uncle, aunt and cousin, and then there is even more reason to escape to the sun! I have spent my mornings squeezing in some studying, afternoons soaking up some sun at the beach, and evenings running as my Grandma makes amazing dinners. I could get used to this! Here are some pictures from my Tuesday, and look forward to a travel post on Southwest Florida when I get home!
Grandma is an oatmeal fan as well, so I have still been able to enjoy my favorite breakfast! It is strawberry season in Plant City, FL, so the berries are abundant and cheap in the grocery store. I love them mixed in with some banana and cinnamon into plain oats!
We headed out early for the number 1 beach in the US: Siesta Key! If you don’t get there early, you are unlikely to get a parking spot, so we spent the morning reading and watching the beach slowly fill up. Nothing like a morning in the sun and a swim in the Gulf to work up an appetite! I enjoyed a great wrap: basil hummus, sunflower seeds, sun dred tomatoes, tomatoes, and baby spinach. We have been adding spinach or field greens to all of our sandwiches or wraps, and always include a toss salad with dinner to make sure we get in our greens! Lunch was rounded out with a handful or two of potato chips (I am on vacation!) an apple, and lots of water, of course!
After we got our fill of sun and sand, we headed to Nokomis Groves for their famous orange soft serve ice cream! This is one of my favorite parts of my visits to Florida. The orange-vanilla swirl cone is like a creamsicle, but better since it is made with fresh, Florida oranges. I was adventurous this time and got pineapple as the other swirled half and loved it! There is nothing better than a cone of soft serve ice cream on a hot afternoon.
My grandparents are well-traveled and love good food, so they like to be adventurous in trying restaurants. One of their favorite finds is the Curry Creek Cafe in Nokomis, FL. It is easy to pass by on the outside, but this place should not be missed. The cuisine is a fusion of classic Indonesian and Florida seafood, and the service is incredible.
We all started with a house salad, bread and olive tapenade. The salad is incredibly fresh and tasty, and the bread comes warmed from the oven.
For dinner, I enjoyed the Spicy Eggplant with Grouper cheeks, covered in an amazing spicy, tomato based sauce. Yes, that is from the fish’s head! My grandparents said that the grouper cheek is incredibly tender and well cooked at this restaurant, and so I had to be somewhat adventurous! This was incredibly spicy, but the rice and cool cucumber salad on the side tempered it. I could hardly put my fork down, this was so good! The chef himself came out to see how we liked our meal, and I tried to get the secret for the recipe I liked it so much!
We enjoyed watching the sunset over the inlet after dinner, a peaceful end to a day of beautiful weather and good eats! Hope that you are enjoying your week, whether it be routine or vacation!
Question: What is the weirdest food you have ever eaten?
A breakfast this decadent should be illegal. Especially on a Tuesday. But have no fear: this treat still fits within the lines of a healthy morning start! It is whole grain, sugar-free, vegan and filling! I woke up this morning to a frigid apartment and a long day of studying, so I decided to whip up this treat to start my day off on a bright note. It is just as easy as stove-top oatmeal, since you can leave the oven timer to remind you about your breakfast as you go about your morning. The bananas take just minutes in a pan over the stove, and really take this breakfast over the top! Give this breakfast a try the next time you need a bit of a weekday morning pick me up!
Question: What do you do to get through a mid-week slump?
Caramelized Banana Baked Oatmeal
1/2 cup oats
1/4 cup unsweetened coconut milk
1/3 large banana, thinly sliced
1 tbsp Earth Balance
juice of 1/2 orange
1/2 tsp cinnamon
2/3 large banana, halved and cut into 2-inch long strips
In a bowl, mix the oats, coconut milk and banana slices. Use the mixing spoon to mash the bananas into the oats. Pour into a ramekin coated with cooking spray and bake at 375 for 15 minutes. Turn the oven setting to broil and bake for 5 for minutes. Meanwhile, melt the butter in a small skillet. Add the bananas and squeeze the orange juice over them. As the syrup begins to reduce, flip the bananas and sprinkle with cinnamon. When the bananas are almost falling apart and the syrup is reduced, turn off the heat. Serve the bananas and remaining syrup over the baked oatmeal.
How quickly a month goes by! Somehow, it is already February 1st, punctuated by the fact that it wasn’t pitch dark when I left the clinic at 5pm yesterday, and by the end of our month long vegan challenge! I will be back soon to share thoughts from my mom, dad, and friend, but for now, my food and thoughts on my last day as a vegan!
I had a full day yesterday, scheduled to shadow a clinical pharmacist from 8:30am-12:30pm and perform an observed physical exam from 1-5pm. A busy day must start with a good breakfast! I enjoyed some reheated whipped banana oats with a few blueberries, fresh banana slices, and sunflower seed butter stirred in.
Breakfast must have been good because I wasn’t hungry until I broke out my salad! A big bed of greens with green bell peppers, carrots, chickpeas, avocado and balsamic viniagrette. A pear as a palate cleanser, all enjoyed with a bottle of iced tea from the cafeteria. (I left my water bottle at yoga on Saturday and my hydration has seriously been lacking since then! Good thing my friend grabbed it for me so I should have it back soon…)
I definitely got hungry midafternoon, but was too busy to have time to take care of it. By the time I got home, I was ravenous! Good thing I could make 5-minute microwave soup… all from scratch! Check out Monday’s post about my vegan broccoli cheddar soup, which I made and enjoyed again after my long day.
I munched on some air popped popcorn, dusted with cocoa powder, cinnamon and sugar. A sweet treat to end the night, along with some chammomile tea and a handful of trail mix for good measure.
I have enjoyed exploring vegan eating over the past month, and am surprised at how quickly I adapted to a life without cheese. If I could live in my own insular apartment and always cook for myself, I would love to stay vegan. However, I am still in a very social part of my life right now, and potlucks and being hosted by friends and family is a greater priority for me. I do not want to wear the label of vegan, but will continue to cut back on the amount of dairy I consume. I am striving for balance, not perfection, and this is what seems right for me. I will be back soon with my parents thoughts on how they will continue!
Question: How do you handle hunger when you don’t have time to take a break?
You know you are a med student when:
A. you ask for highlighters and notecards for Christmas
B. you get excited about going to an outside-of-school lecture on the link between diabetes and obesity
C. you view a day off as an extra reading day for your upcoming exam
D. all of the above.
Guilty as charged. Even nerds have to eat, though! Here is a glimpse into my MLK Day!
I started Jillian Michael’s “No More Trouble Zones” – but I couldn’t finish! I need lighter weights, stronger arms, or a longer attention span… or maybe this is another all of the above question ;)
My aunt had me over for dinner on Saturday, and graciously found a vegan friendly recipe for me! It was absolutely incredible the first time, so I was happy to take home some leftovers! The recipe is from her Sicilian hair dresser, and contains cauliflower, raisins, pine nuts, bread crumbs and saffron. I would love to try to recreate it for myself sometime! I had some mixed salad greens and spinach with almonds, cranberries and balsamic viniagrette on the side.
My afternoon was spent doing work with a friend at Panera. Unfortunately, not the most vegan friendly if you have a craving for something sweet, but I was satisfied with a handful of peanuts and raisins, an orange, and a bottomless mug of hot tea!
Dan was complaining about how his veggie and rice dinners are getting boring, and so I recommended this peanut sauce to him. I used to make it a lot in college, and would always share the recipe with guy friends who were new to cooking. It is easy and the ingredients are something most people always have on hand. I spiced up the basic sauce recipe a bit, and was amazed by the results. I may or may not have used a spatula to scrape up every last drop… give me peanut butter and veggies in one meal and I am a happy girl. You can be happy, too, since the recipe is below!
I needed to make cookies to bring to a friend’s house on Tuesday, which needed to be vegan friendly and use only what I had on hand. Enter these Skinny Fig Bars from Fat Free Vegan Kitchen. Of course taste testing was in order! I was shocked by how well these turned out. They have almost no added sugar, and are reminiscent of Fig Newtons, but have an even better texture. I used some fresh squeezed orange juice instead of lemon juice and anise extract, but otherwise followed the recipe exactly!
Question: Did you have off for MLK day?
Thai Peanut-Ginger Stir Fry
1/4 cup peanut butter
2 tbsp low sodium soy sauce
1 tbsp + 1 tsp lime juice
2 tbsp water
1/2 tsp ground giner
1/2 tsp crushed red chili flakes
1/2 tsp garlic powder
for stir fry:
1 tbsp olive oil
1/2 large onion
8 oz mushrooms, sliced
1 red and 1 orange bell pepper, sliced
2 large handfuls snap peas, cut in half
1 cup brown rice, cooked according to instructions
1/4 cup peanuts, chopped
Mix together all of the ingredients for the peanut sauce in a small bowl. Set aside. Over medium heat, sautee onions in olive oil until translucent. Add mushrooms and cook for 2-3 minutes. Add the snap peas and bell peppers and sautee for 3-4 more minutes. Stir in the peanut sauce until vegetables are well coated. Serve over cooked brown rice and top each bowl with 1 tbsp chopped peanuts.