Heart Healthy Blueberry Walnut Baked Oats

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Heart Healthy Blueberry Walnut Baked Oats
Prep Time: 15 Minutes ● Baking Time: 45 Minutes ● Total Time: 1 Hour
Makes 8 Servings

Ingredients

  • 2 mashed bananas
  • 1 1/4 cups skim milk (or plant-based milk of choice)
  • 2 beaten eggs
  • 1 teaspoon vanilla extract
  • 2 tablespoons maple syrup
  • 2 cups old fashioned rolled oats
  • ½ cup unflavored protein powder
  • ¼ cup ground flax seed
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • 2 teaspoons Baking Powder
  • 1 ½ cups blueberries (frozen or
  • fresh)
  • 1 cup walnuts, chopped

Instructions
1. Preheat oven to 350 F°
2. Grease a 9X9 pan with oil or cooking spray.
3. Mash 2 bananas in a bowl until mostly liquid with some small chunks
4. Add milk, beaten eggs, vanilla, and maple syrup to mashed bananas and mix well
5. In a separate bowl, add oats, flax seed, protein powder, cinnamon, salt, and then sift in 2 tsp baking powder. Mix well
6. Add the dry ingredients to the wet ingredients and mix well
7. Fold in 1.5 cups blueberries (thaw in cold water first if using frozen) and 1 cup chopped or crushed walnuts – mix until distributed evenly throughout the batter8. Add batter to greased 9×9 baking dish9. Bake in 350 F° oven for 45 minutes OR until the top is lightly golden brown and a toothpick or knife comes out with minimal batter on it10. Let cool for 10 minutes, then serve with additional warmed maple syrup and butter or margarine if desired.

Storage Instructions: These can be stored in an airtight container in the fridge for up to 7 days OR frozen for up to 6 months. To reheat from frozen, recommend placing in fridge to thaw for 1-2 days and then microwave for 1-2 minutes.

Make Ahead: These can be prepared up to 24 hours in advance and reheated in the oven at 325 F° for 20-30 minutes or until heated to 165 F° internally.

Nutrient Information

Per 1/8 of recipe: 350 calories, 15 grams total fat (2 grams saturated fat, 13 grams unsaturated fat), 47

 mg cholesterol, 250 mg sodium, 42 grams carbohydrates with 8 grams fiber and 12 grams total sugar (3 grams added sugar), and 20 grams protein

 

National Soup Month

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One of our Banister Nutrition team members, Ruth, is blessed with a wonderful South Indian family heritage.  As January is National Soup Month, she’d like to share a favorite soup her parents make: South Indian Sambar. Ruth says, “We usually eat this soup along with another dish called Idli, which is a steamed rice cake.” 

Even though the origin of Sambar is not known, it has become an integral part of South Indian cuisine and is enjoyed in various forms across the country. These various forms can be seen as a soup (more liquid based) or stew (thick, hearty texture). Sambar is a tangy and spicy lentil-based stew, typically made with tamarind, pigeon peas (toor dal), and a mix of vegetables, and it is seasoned with a unique blend of spices.

South Indian Sambar Recipe:

Ingredients

Vegetables

-6 baby carrots

-5-6 frozen moringa pods

-2 red potatoes 

-½ snake gourd (padavalanga)

-1 green hot pepper (adjust to spice preference)

-¾ red onion

-3 or 4 cloves garlic

-1 small ginger root

-1 cup lentil (toor dal)

-1 yam

-2 tomatoes (such as Roma)

Spices/Oil

-2-3 tbsp Sambar seasoning

-½ tbsp turmeric powder

-Salt (to taste)

-¼ tsp asafoetida

-1 tsp mustard seeds

-½ tbsp coconut oil

Instructions:

Prepare Lentils:

  1. Wash lentils then soak in 1 ½ cup water for 10-15 minutes. 

Prepare Vegetables:

  1. Thaw 5-6 frozen moringa pods in cold water.
  2. Remove skin from yam, ginger, and snake gourd (remove seeds as well).
  3. Cut red potatoes, yam, snake gourd, ½ red onion, and tomatoes into medium-size pieces (approximately 1-inch cubes). 
  4. Cut ginger into small size pieces (approximately ½ inch or less).
  5. Wash all vegetables (except tomatoes) after cutting.

Cooking in Stovetop Pressure Cooker:

  1. In a pressure cooker, add soaked lentils, all vegetables, sambar seasoning, turmeric powder, asafoetida, thawed moringa pods, and salt.
  2. Ensure the above ingredients are covered with water (DO NOT add coconut oil or mustard seeds until tempering step – see below).
  3. Start cooking in the pressure cooker. 
  4. After two-three whistles (or after 25-30 mins) take the pot off the heat. Wait for all the pressure to come out before opening the lid. The lentils and vegetables should appear cooked and have a soft texture.

Tempering (Tadka):

  1. Cut ¼ red onion into small pieces.
  2. In a fry pan, heat ½ tbsp coconut oil, then add 1 tsp mustard seeds, and cut onion.
  3. Cook until golden brown.
  4. Place on top of the cooked Sambar.

Enjoy:

Enjoy this delicious South Indian soup by itself or with your favorite accompaniment, such as steamed rice cakes (Idli).

 

 

Apple Poppyseed Winter Salad

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Apple Poppyseed Winter Salad

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Description

Try this sweet and savory winter salad! It is quick to make and filled with nutrients! This salad is great to serve for any winter festivities.

Ingredients

– 5 c spring salad mix
– 1 sliced apple
– 1/2 red onion diced
– 1/3 c sliced almonds
– 1/2 c pomegranate seeds
– 1/3 c dried cranberries
– 1/3 c crumbled goat cheese
– 1/4 c poppyseed dressing

Instructions

Start by adding the salad spring mix into a large bowl. After that measure out each of your ingredients to add to the salad. Next, slice your apple into bite sized pieces and add to the salad. Then, add in the red onion, sliced almonds, pomegranate seeds, dried cranberries, goat cheese, and top with the popped dressing. Lastly, thoroughly mix the salad and serve!

  • Prep Time: 10 mins
  • Category: Salad

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Caprese Salad

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Caprese Salad

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Description

Caprese Salad or Insalata Caprese – 

My favorite summer entree salad with fresh tomatoes, mozzarella, and basil. It is quick, easy, healthy and very satisfying.

This salad was created in Italy in the early 1920s. It is a patriotic reflection that visually incorporates the tricolors of the Italian flag red, green and white.

Ingredients

Fresh mozzarella: I like to buy the pre-sliced to make the assembly go faster.

Extra virgin olive oil: Make certain your olive oil says “extra virgin” which will be less processed with more flavor.

Fresh tomatoes: Garden grown tomatoes are the best.

Balsamic vinegar:  Place full bottle of vinegar into a pan, heat on low 15-20 min. to reduce it  down and it becomes thickened. I keep the extra balsamic glaze in my refrigerator to have ready for my next salad.

Salt and pepper:  add to taste to bring out and compliment the flavors of the dish.

Instructions

Assemble salad:  Layer tomato slices, fresh mozzarella and basil, drizzle with olive oil, balsamic glaze and season with salt and pepper to taste. Serve immediately and enjoy!

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Easy Broccoli with Almonds and Feta Cheese

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Even when life gets busy, I try to make nutrition a priority for my family.

Whether it’s the case that we did not make it to the grocery store or forgot to thaw the chicken or we are just in a rush, I always try to have a backup option for those busy nights.

Frozen vegetables are an easy and convenient option. While it depends on the freezing and storing method, most commercially frozen vegetables can keep for 8-10 months in the freezer.  Frozen broccoli is a go-to in our household. My favorite way to prepare broccoli is by roasting it in the oven. 

We like to mix it up and add flavor with different seasonings and toppings. One of our favorite options is to add toasted almonds and feta into the broccoli. Here is an easy, delicious meal, snack or side in less than 30 minutes. I hope you give it a try and enjoy it. 

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Easy Broccoli with Almonds and Feta Cheese

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Ingredients

Scale

1 bag of frozen broccoli

1/2 cup of slivered almonds

1/4 cup of feta cheese

Instructions

  1. Preheat the oven to 375℉.
  2. Follow the instructions on the bag of frozen broccoli to steam.
  3. Cover a baking sheet with foil and spray with cooking spray.
  4. After the broccoli is done steaming, lay it in an even layer onto the foil.
  5. Roast in the oven for about 20 minutes.
  6. During the past 5 minutes, add the slivered almonds onto the same baking sheet and let it cook with the broccoli.
  7. Remove from the oven and sprinkle on the feta and enjoy!

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Balsamic Vinaigrette

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Looking for a way to utilize what you have during the madness. Making your own salad dressing is one of the easiest things to do in the kitchen. Our RD Michelle shares her balsamic vinaigrette.

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Balsamic Vinaigrette

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Ingredients

Scale

2 tablespoon Balsamic vinegar

2 teaspoon Dijon mustard

4 tablespoon Olive oil

pinch salt and pepper

Instructions

  1. Mix vinegar and Dijon mustard
  2. Add salt and pepper to taste
  3. Whisk in oil until smooth and creamy
  4. Enjoy with your favorite salad!
  • Prep Time: 5

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Aquafaba Meringues

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What if I told you this delicious looking meringue contained no egg white whatsoever??
That’s right!

This vegan meringue is made using aquafaba. Aquafaba means bean water it’s the viscous liquid leftover in your cans of beans. Appetizing huh?! The best beans to use are garbanzo beans due to their neutral flavor. When I discovered the magic of aquafaba, I had to try it for myself.

The kids and I made a batch and it turned out so well on the first try. The aquafaba acts exactly like egg white. It whips up into hard peaks with the addition of cream of tartar.

You could create really delicious flavors with the addition of cocoa powder, coffee, lemon zest, flavor extracts, or chocolate chips.

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Aquafaba Meringues

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Ingredients

Scale

1 can No Sodium Garbanzo Beans, using liquid only

1/2 cup of sugar

1 teaspoon of cream of tartar

1/2 teaspoon vanilla extract

Instructions

  1. Preheat oven to 200°F, line 2-3 baking sheets with parchment paper.
  2. Strain chickpeas from 1 can and reserve liquid (aquafaba) in a bowl. You can use chickpeas for another dish.
  3. Get out an electric hand mixer or stand mixer with the whisk attachment.
  4. Add your cream of tartar into the aquafaba and beat on medium speed until you attain soft peaks (3-5 minutes).
  5. While continuing to beat the mixture, gradually add in your sugar, 1 tablespoon at a time.
  6. Add vanilla to mixture, continue beating on medium (5-8 minutes more). The meringue is completed when you have stiff peaks (the mixture stands up straight when the whisk or beaters are lifted).
  7. Use a piping bag or spoon to create 1-inch rounds on the parchment paper- should allow for 36-40 meringues.
  8. Bake until dry to the touch, about 1 hour. If you choose to make a larger meringue, bake for 1-2 hours.
  9. Remove from the oven and let cool before storing in a tightly sealed container.
  10. Enjoy!

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No-Knead Bread Adapted from NYT Recipes

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It’s only a matter of time before I’ve used up all the flour in my home. Breadmaking has been quite a hobby for me during this pandemic. Last week, I purchased a KitchenAid mixer which has helped save some time in the breadmaking process. There’s honestly something so rewarding about making bread from start to finish, don’t you agree?
Today, I want to share a simple no-knead bread recipe adapted from the NYT No-Knead Bread Recipe. 
I use a kitchen scale because you get the most accurate measurements that way.
Did you know you to properly measure flour, you should FIRST use a spoon to fluff up the flour within the container, and THEN use a spoon to scoop the flour into the measuring cup?
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No-Knead Bread Adapted from NYT Recipes

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Ingredients

Scale

430 g all-purpose or bread flour

1 g instant yeast

8 g salt

345 g water

Instructions

  1. In a large bowl combine flour, yeast, and salt. Add water, and stir until blended; dough will be shaggy and sticky.
  2. Cover bowl with plastic wrap. Let dough rest for 12-18 hours, at warm room temperature, about 70 degrees.
  3. The dough is ready when its surface is dotted with bubbles. Lightly flour a work surface and place dough on it; sprinkle it with a little more flour and fold it over on itself once or twice.
  4. Cover loosely with plastic wrap and let rest about 15 minutes.
  5. Using just enough flour to keep the dough from sticking to work surface or to your fingers, gently and quickly shape dough into a ball. Generously coat a cotton towel (not terry cloth) with flour and put dough seam side down on towel and dust with more flour, bran or cornmeal.

    Cover with another cotton towel and let rise for about 2 hours. When it is ready, the dough will be more than double in size and will not readily spring back when poked with a finger.

  6. A half-hour before dough is ready, pre-heat oven to 450 degrees. Put a 6- to 8-quart heavy oven-safe covered pot in the oven as it heats.

    When the dough is ready, carefully remove the pot from the oven. Slide your hand under towel and turn dough over into pot, seam side up.

    Shake pan once or twice if the dough is unevenly distributed; it will straighten out as it bakes. Cover with lid and bake 30 minutes, then remove the lid and bake another 15 to 30 minutes, until loaf is beautifully browned. Cool on a rack.

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Summertime Watermelon Salad with Cucumber, Feta, and Blueberries

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Do you know what you are making for the fourth of July celebrations? This is a great one to take to an outdoor cookout or other Summer events! It is booming with colors – RED, WHITE and BLUE! It is juicy, flavorful and refreshing.

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Summertime Watermelon Salad with Cucumber, Feta and Blueberries

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Ingredients

Scale

4 cups watermelon, cut into cubes

1 cup fresh blueberries

1.5 cups cucumber, diced

1 cup crumbled feta cheese

Mind and basil leaves to your liking, chopped

Honey lime dressing:

Juice of 1 lime

2 Tbsp olive oil

2 Tbsp honey

Salt to taste

Instructions

  1. Mix all ingredients of the honey lime dressing vigorously until well combined.
  2. In a large serving bowl, combine cubed watermelon, blueberries, diced cucumber, feta. Toss with the honey lime dressing.
  3. Serve and enjoy!
  • Prep Time: 15

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5 Quick, Tasty Marinades

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Instead of buying premade sauces and marinades, try these tasty, quick marinades at your next cookout! If you’re tired of eating the same old chicken recipe, these marinades are a great way to add flavor to your meals with some pantry staples.

These marinades work with all kinds of protein and taste awesome baked or pan-fried too. You can make them ahead for meal prepping or to marinate and freeze until you are ready to cook. I like to marinate my protein the night before I cook to get as much flavor as possible in the protein.

Pro tip: For easy cleanup, I like to make my marinade in a ziploc bag and then add my chicken or pork in!

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5 Quick, Tasty Marinades

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Ingredients

Scale

Cilantro Lime Marinade

1 Lime

1/2 cup of Cilantro

3 Garlic Cloves (Crushed)

1 tablespoon Olive Oil

1 teaspoon Salt

1 teaspoon Pepper

Spicy Gochujang Marinade

1/4 cup Gochujang (Spicy Korean Pepper Paste)

1 tablespoon Honey

2 Garlic (Crushed)

2 Green Onions

1 teaspoon Fish Sauce

2 teaspoon Sesame Oil

Teriyaki Marinade

1 tablespoon Low Sodium Soy Sauce

1 tablespoon Sake

1 tablespoon Mirin

1/2 teaspoon Ginger (Minced)

1 teaspoon Sugar

1 teaspoon Pepper

Chimichurri Marinade

2 cups Cilantro

1 cup Parsley

1/2 cup Olive Oil

1/4 cup Red Wine Vinegar

3 Garlic Cloves (Sliced)

2 Shallots (Sliced)

1 teaspoon Salt

1/3 teaspoon Red Pepper Flakes

Honey Garlic Marinade

3 Garlic Cloves (Minced)

2 tablespoon Soy Sauce

1/4 cup Honey

2 tablespoon Neutral Oil like vegetable or canola oil

Instructions

  1. Add all ingredients into a gallon bag or container with 1 pound of your choice of protein. Cover and marinate for at least 30 minutes to an hour, up to a day.
  2. Grill and enjoy!

 

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