Steel cut oats cook overnight with bananas, walnuts and spices to create a healthy, make-ahead breakfast that will be waiting for you in the morning.
1 cup steel cut oats
1 ripe banana – mashed
¼ cup chopped walnuts
2 cups skim milk (or almond milk)
2 cups water
2 tablespoons flaxseed meal
2 teaspoons cinnamon
1 teaspoon vanilla
½ teaspoon nutmeg
½ teaspoon salt
banana slices, walnuts or brown sugar – optional garnish
Place all ingredients in slow cooker and stir until well combined.
Cook overnight on Low for 8 hours.
In the morning, stir oatmeal with a fork to loosen the steel cut oats and make sure everything is fully incorporated.
Serve warm with banana slices, chopped walnuts or a pinch of brown sugar if you wish.
Notes – For easier clean-up and to avoid the slight “crusty” residue inside the slow cooker, place all ingredients in a glass bowl that fits into the slow cooker then add enough water to
fill the lower half of the slow cooker. over and cook on low for 6 to 8 hours.
1 large egg
1 pound 92-93% lean ground turkey1
2/3 cup (40g) Panko2
3 Tablespoons (45 ml) olive oil
1/4 cup (22g) grated parmesan cheese
3 cloves garlic, minced
2 teaspoons dried oregano
2 teaspoons dried basil
3/4 teaspoon salt
1/2 teaspoon pepper
1 large onion sweet onion, sliced
two 28-ounce cans crushed tomatoes
chopped fresh basil for serving, optional
Beat the egg in a large mixing bowl. Add the ground turkey, Panko, 2 Tablespoons olive oil, parmesan, garlic, oregano, basil, salt, and pepper in a large bowl. Mix everything up just so the ingredients are combined – avoid over mixing. Roll into desired size balls.
Coat a large skillet with remaining Tablespoon of olive oil and bring to medium-high heat. Lightly brown the meatballs (only 6-8 meatballs at a time) for about 1 minute on each side.
Make ahead tip/freezing: Prepare meatballs through the browning stage; cover and refrigerate for up to 1 day or freeze up to 2 months.
Key to any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation also means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you’re still hungry, fill up with extra vegetables.
• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. If you don’t feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.
• Take your time. Stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat with others whenever possible. As well as the emotional benefits, this allows you to model healthy eating habits for your kids. Eating in front of the TV or computer often leads to mindless overeating.