Sun Butter Banana Overnight Oats

SUN BUTTER BANANA OVERNIGHT OATS

A SIMPLE START TO LIFE'S CRAZY MORNINGS

Hi friends!  Hope your 2018 is off to a wonderful start.  This month, I have kicked things off by experimenting with new breakfast possibilities.  As I mentioned in a previous IG post, I have always been a breakfast eater but sometimes, when pressed for time, it's not always the most substantial breakfast I could have.  So this month I have been making it more of a priority to get a substantial (yet still quick and simple) breakfast - one that really tides me over until lunch.  After the first week of these more substantial breakfasts, just as I suspected, I have been much more productive during those morning hours (which is great, because mornings are my favorite).  Not only that, but I am not ravenous for lunch so can make the best choices that I know will fill me up and give me energy through the rest of my workday  (v.s. feeling lethargic and worn out at 2 p.m.).  It even makes those afternoon workouts better!

You may be asking, "What do you mean by 'substantial'"?  Well, by "substantial" I mean a breakfast that contains at least10 - 20 grams of protein, some quality carbohydrate, whether that comes from fruit, yogurt or whole grains, and / or some healthy fat.  My breakfasts this last week consisted of scrambled eggs and fruit, high protein yogurts with my current favorite Purely Elizabeth blueberry granola and some fruit, and several overnight oat varieties, including this new discovery, my SunButter Banana Overnight Oats.  I know, I know, overnight oats are old news.  I'm well aware.  However, as popular as they have been, I'm just now jumping on board.  I've played with different flavors, including a blueberry variety and a cherry one that is packed with flavor, not to mention the nutritious benefits!  I'll certainly give you details on these other satisfying varieties but today it is all about this Sun Butter Banana variety that has earned a spot for itself on my "breakfast go-to" list.

This bowl is full of quality carbohydrates from the milk, oats and banana, packed with protein from the oats, milk and SunButter, full of fiber from the banana and oats, and offers some healthy fats from the SunButter.  This one-bowl-breakfast keeps me full and energized until lunch and all I have to do in the mornings is take it out of the refrigerator and stir all of the layers together.  Perfection!

So, here you go - my recipe for this SunButter Banana Overnight Oats.  I hope it simplifies and fuels your morning and, for those non-breakfast eaters out there, gets you on the breakfast eating bandwagon. 

Happy Fueling!

Taylor

SUNBUTTER BANANA OVERNIGHT OATS: 

A SIMPLE TO LIFE'S CRAZY MORNINGS

INGREDIENTS:

• 1/2 cup rolled oats*

• 1/4 cup 1% milk

• 1 small (6" - 7" long) banana, cut into two halves.

• 1/8 teaspoon ground cinnamon

• 2 tablespoons 1% milk

• 1 tablespoon sunflower seed butter (I used SunButter here) or other seed or nut butter

* I recommend the regular rolled oats.  Steel cut may not soften enough over night and still be tough in the morning and the quick cooking oats may get too mushy.

DIRECTIONS:

In a small bowl or on a cutting board, mash 1 of the banana halves.

1. To a medium size container or mason jar add 1/4 cup dry oats.

2. Add the 1/4 cup milk.

3. Add the mashed half of the banana.

4. Add 1 tbsp seed, peanut or nut butter, spreading as evenly over the mashed banana layer as you can.

5. Sprinkle cinnamon over the seed/peanut/nut butter layer.

6. Top cinnamon with 3 more tablespoons of dry rolled oats.

7. Add 2 tablespoons of milk.

8. Seal the jar / container with its lid.

9. Place in the refrigerator over night.

10. In the morning, top the oats with sliced bananas from the remaining half of banana.

11. Serve and enjoy!

WHAT’S IN THIS?

Oats:  fiber, iron, vitamin D, thiamin, phosphorus, magnesium, protein

Milk:  protein, calcium, vitamin A, vitamin D, riboflavin, vitamin B12, phosphorus

SunButter:  mono & polyunsaturated fats, fiber, iron, niacin, protein, vitamin E, folate, phosphorus, magnesium, zinc, copper, manganese

Bananas:  potassium, vitamin B6, vitamin C, manganese

Cinnamon:  manganese and a little calcium

NUTRITION INFO:

380 calories;  12 g protein;  58 g carb;  13 g total fat (2 g sat, 7 g mono, 3 g poly);  8 g fiber;  19 g sugar (0 g added);  5 mg cholesterol;  155 mg calcium;  743 mg potassium;  103 mg Na;  3 mg iron;  145 mg magnesium;  3 mg zing;  381 mg phosphorus;  1 ug vitamin D;  

Garlic Sage Garden Gnocchi

I. love. gnocchi.  Not sure exactly what it is about it but I love it.  I think it has something to do with the delicate texture, the versatile taste (you can pair it with so many different flavors and sauces) and, of course, the ease of cooking and preparing it.  To me gnocchi is one of those foods that looks and sounds so fancy but that is actually SO SIMPLE to make!  All you do is drop the prepared gnocchi in boiling water and wait about 5 minutes or less until it starts to float to the top and voila - it's ready!  I know, I know, you're probably thinking, "she's not actually making gnocchi- she's just boiling it".  Kind of like when I was a little girl, around 6, and the kids got to contribute to our church cookbook.  I believe one of mine was lasagna, and it went something like "take the lasagna box out of the freezer, remove lasagna from box and bake in preheated oven until bubbling."  Don't get me wrong;  My mom and dad both made some excellent homemade dinners, but we did love a good Stouffer's frozen lasagna. One day I would love to make gnocchi from scratch.  However, in reality, I just flat out don't have the time for that.  So buying it prepared and ready to cook is the way to go for me!  

WHERE TO FIND IT

If you're curious where to find it, I usually get mine at Central Market, either in their shelf stable pasta aisle or in their freshly made pasta section over by the meats and the fresh spreads and olive bar.  I have also found it at Tom Thumb and am fairly certain it's at most groceries.  The gnocchi I purchased for this recipe was in the refrigerated fresh pasta section.  I had a Central Market helper assist me and she assured me this was better than the air-packed gnocchi you find in the pasta aisle.  I had my doubts but, after cooking it, confirmed that there absolutely is a difference!  It's much more tender with a softer bite than the air-packed variety.  Of course, either will do (I have used both) but this definitely feels a smidge more elegant.  And, always a bonus, it reheats for a quick dinner leftover the next night.

THE INSPIRATION

I got this idea while in Memphis for Christmas and New Years.  The guys were off hunting and I had the house and time to myself.  Usually when this happens, when I find myself alone with my thoughts and a little free time, my brain starts to run wild and new ideas start to take shape.  These ideas can be anything from how to add a new feature to my website to new flavors to pair together for a recipe to a new nutrition topic I want to talk about on my blog.  On this particular occasion ideas started churning when I was at the Memphis Whole Foods and passed by a refrigerated case of featured fresh pastas and two varieties of gnocchi - a sweet potato and a spinach variety.  I passed it up this trip because I had no real plan for these guys and I'm trying to keep my grocery bill somewhat under control (gulp).  But as I continued to wander through the store and check items off my list (I'm a perpetual list maker if you were unaware) my brain kept wandering back to the gnocchi.  And the wheels were still spinning long into the evening.  I knew I wanted to create a recipe with gnocchi and I wanted to try one with this sweet potato variety.  Since I knew the gnocchi would have a bit of a sweeter taste, I decided I wanted the sauce to be savory.  I recently saw a recipe with sage and remembered how much I love it and, yet, how little I use it.  From trial and error in previous gnocchi recipes, I decided I wanted a bit of a creamier sauce, something that would be light but would also really stick to the gnocchi.  So I spent the next evening whisking up this new creamy sage and garlic sauce, roasting broccolini, sauteeing mushrooms, and combining it all for a rewarding and  satisfying dinner.  The final product was very tasty; However, the two thoughts I had as I finished were:  (1) "I bet it would be better with a little more sauce" and (2) "the sweet potato gnocchi is good but I bet this dish would be on a whole separate level if I kept it simple with a classic white potato gnocchi". 

Now, fast-forward to this past week where I am back in Dallas and kicking of 2018.  With a much more concrete plan in mind I got home after work with my ingredients and began to quickly rinse and chop the broccolini, mushrooms, sage and garlic.  I roasted the broccoli, sauteed the mushrooms and then whisked up my sauce again - this time using a little bit more of my ingredients to yield more sauce.  While letting the sauce simmer and the flavors come together, I boiled a pot of water, added the gnocchi and about 3 or 4 minutes later, just as I could smell all of the flavors come together in my sauce, those gnocchi all popped to the top.  Perfect!  Using a slotted spoon, I gently spooned them from the water straight into the sauce.  I gently mixed it all together and could already see the sauce begin to thicken due to the starch from the potato in the gnocchi.  Then I added my broccolini and mushrooms, gently stirred again and topped it all with some grated Parmesan cheese.  Wow.  This is a dish that smells incredibly complicated while actually being incredibly fast and relatively easy to put together!  What allowed it to be so quick and simple to put together?  I say it's because I incorporated one of my main cooking principles that I cook by to keep things simple and balanced.  That principle is: use different cooking methods in a meal.

Now, enough talking.  I want to share with you the recipe.  I hope you enjoy it and serve it as much as I plan to!

Happy Fueling!

Taylor

THE RECIPE!  

GARLIC SAGE GARDEN GNOCCHI

Serves 2 - 4

INGREDIENTS:

• 1 bunch (about 2 - 3 cups raw) broccolini, stems removed

• 8 oz. container baby bella mushrooms, quartered & stems removed

• 3 teaspoons canola oil, divided

• 18 oz. container prepared gnocchi (should be about 3 cups uncooked)

• 1 tablespoon olive oil

• 1 tablespoon butter

• 1 1/2 cloves chopped garlic

• 2 1/2 tablespoons chopped fresh sage

• 3/4 cup 1% milk

• 2 tablespoons whole milk

• 1/8 teaspoon salt

• 2 tablespoons grated Parmesan cheese, + more for serving

DIRECTIONS:

1. Preheat oven to 350 degrees F and line a large baking sheet with parchment paper.

2. In a large mixing bowl combine the broccolini with 2 teaspoons of canola oil and a pinch of salt (about 1/16th teaspoon).

3. Spread broccolini out onto parchment - lined baking sheet and place in the oven. Roast for 20 minutes, mixing with a rubber spatula halfway through for even cooking. Once broccolini is done cooking, set aside.

4.  While the broccolini cooks, heat remaining 1 teaspoon of canola oil in a large deep skillet on medium - low to medium heat.

5.  Add the mushrooms to the pan and cook for about 6 - 10 minutes until mushrooms begin to soften and release their water.  Once cooked, transfer mushrooms to a small bowl and set aside.  You can leave some of the remaining juices from the mushrooms in the bowl.

6. In the same skillet that you cooked the mushrooms in, heat 1 tablespoon of olive oil and one tablespoon of butter at medium - low to medium heat.

7. Once melted and the butter starts to brown (you will see the change in color and smell a deeper, richer smell from the butter) add the garlic and cook about 2 minutes (stirring frequently). You want to cook until just fragrant and starting to brown - but be careful not to burn or you'll have to start over!

8. Next add the fresh sage and cook, stirring occasionally for about 4 minutes.

9.  Turn the temperature down to low and add the 1% and whole milk, stirring consistently as you pour in the milk so that it doesn't scald (and form that film on the surface of the milk).  Once all the milk is in, turn up the heat to about medium and allow it to bubble, stirring occasionally and then turn back down to low, allowing all of the flavors to come together while you prepare the gnocchi.  The sauce will seem a little runny, but don't worry - it thickens once the gnocchi is combined due to the starch in the gnocchi that releases into the sauce.  

10.  As the sauce cooks, bring a large pot of water to a boil.  Once boiling add the gnocchi and cook until done.  You'll know they are done when the gnocchi pop to the surface of the water.

11.  Using a slotted spoon, transfer the cooked gnocchi straight into the sauce (alternatively, you could drain the gnocchi in a large colander when cooked and then add to sauce when ready).  Stir gnocchi into sauce until all is well incorporated. 

12. Add the broccolini, mushrooms and grated Parmesan cheese and toss again to incorporate the sauce and veggies and get the cheese melted and incorporated throughout.

13. Serve in individual bowls, sprinkle with additional Parmesan, if desired, and enjoy!

NUTRITION NOTES:

Potato gnocchi:  fiber, protein (a little bit), some brands have a little calcium and iron but may not be significant per serving

Broccolini:  vitamin A, vitamin C, iron, calcium

Mushrooms:  riboflavin & niacin (B vitamins), selenium, potassium, varying amounts of vitamin D, depending on sunlight exposure.

Parmesan Cheese:  protein, calcium, phosphorus

Milk:  calcium, protein, potassium, phosphorus, B12, vitamin D, riboflavin

Canola Oil:  monounsaturated fat, polyunsaturated fat, (also contains some saturated fat, but not as much as poly and mono), vitamin E, 

 

NUTRITION INFO (per serving)

Serving 2:  620 calories;  18.7 g protein;  86 g carb;  23 g total fat (5 g sat, 11.5 g mono, 2 g poly);  10 g sugar (0 g added);  9 g fiber;  1354 mg sodium;  270.5 mg calcium;  2 mg iron

Serving 4:  310 calories;  9.35 g protein;  43 g carb;  11.6 g total fat (2.5 g sat, 5.75 g mono, 1.5 g poly);  5 g sugar (0 g added);  4.5 g fiber;  677 mg sodium;  135.25 mg calcium;  1 mg iron

Warm Apple Cinnamon Waffles + a Few Facts on Fiber

Recently I have been working on a couple of articles - one illustrating ways to increase protein at breakfast and one illustrating appetizing breakfast, lunch and dinner options with fiber.  While I have not yet finished the posts (stay tuned), I have come up with a super simple, warm and delicious way to start my day.  What I liked about this discovery was that not only did it provide me with a new quick and simple recipe but it also tied in with some common questions I get from clients, allowing me to provide a teaching point or two along with my recipe.   

So, before I share this recipe with you I want to talk a smidge on the topic that inspired today's recipe and that is the topic of FIBER.  I know, super thrilling.  Don't worry, the recipe is much more exciting :) Fiber - how much do we need and why do we need it?  Well, if you're a female between 18 and 50, you want 25 grams a day.  If you're a male between 18 and 50 you want 38 grams a day.  Men over 50 want 30 grams a day and women over 50 want 21 grams a day.  Fiber does all kinds of great things for us like promote a healthy gastrointestinal system, help lower our cholesterol, keep our blood sugars steady, and help us feel full.  Fiber can be SOLUBLE or INSOLUBLE and I have explained the differences below.  While some foods are higher in one type of fiber than the other, both forms are usually present to some degree.  As a general guideline, I wouldn't overthink it - just make sure you get a variety of these fiber-filled foods each day.

Soluble fiber attracts and absorbs water during digestion, which helps slow digestion and, therefore, keeps you fuller longer and keeps blood sugars steady (slower digestion means slower release of glucose into the blood stream).  This is also the fiber that has been found to help lower our blood cholesterol because it can bind to LDL, which is then removed from the body with the fiber. Soluble Fiber is found in foods such as: oat bran, oatmeal, barley, nuts, seeds, beans, lentils, peas, apples, pears and blueberries. It is also found in psyllium, which is a popular fiber supplement.

Insoluble Fiber adds bulk and helps move everything through your stomach and intestines.  It also helps create a feeling of fullness, which can aid in weight management.  Insoluble fiber is found in foods such as: wheat bran, vegetables, seeds, nuts, and whole grains.

Now that I've dazzled you with the sciencey stuff, I want to share with you the yummy breakfast creation that came from this.  I was trying to think of a recipe that I, and hopefully others, could get excited about and one that would also be a good source of a fiber.  That is where this Cinnamon Apple SunButter Waffle came about.  I played around in the kitchen trying to think of ways to mix textures as well as flavors and I was so pleasantly surprised after taking my first bite of this waffle.  You don't have to bake it at the end if you don't have time, but if you do have the time, I highly recommend it.  The first time I tested this I did not bake the assembled waffle in the oven and it was good, but baking it at the end is way better!  Throwing it in the oven at the end softens and sweetens the apples while getting the waffle a little bit crispier on the outside.  You basically get warm cinnamon apples on a waffle.  But not just a plain waffle - a crispy on the outside waffle spread with warm creamy Sun Butter (or peanut butter, almond butter, etc.).  All of this topped with crunchy granola, tart dried cranberries and a sprinkle of cinnamon makes it anything but ordinary. I can't wait to make another.  Mmmmmmmm. Hope you have the time to give this one a try! 

Happy Fueling!

Taylor

Warm Apple Cinnamon Waffle

Serves 1

INGREDIENTS:

• 1 whole grain waffle ( I used Kashi brand)

• 2 tablespoons SunButter (or your favorite nut or seed butter)

• 3 fresh apple slices (thinly sliced)

• 1 tablespoon dried cranberries

• 1/8 teaspoon ground cinnamon

• 1 tablespoon granola

DIRECTIONS:

1. Preheat oven to 350 degrees F.

2. Toast waffle in the toaster to desired doneness.

3. Once waffle is toasted, place on a baking sheet and spread the SunButter over the top.

4. Layer apple slices flat across the Sun Butter.

5. Sprinkle the cranberries, cinnamon and granola over the apples and Sun Butter.

6. Place baking sheet in the preheated oven, baking waffle for 10 to 15 minutes.

7. Remove waffle from oven, serve and enjoy!

 

NUTRITION NOTES:

waffle... fiber, protein, iron

sun butter... protein, fat (majority poly and monounsaturated fat), magnesium, phosphorus, iron, zinc, copper, manganese, vitamin E, vitamin B6

apples... fiber, vitamin C

cinnamon... manganese, calcium

KIND granola.... protein, fiber, iron

NUTRITION FACTS, per serving:

Calories 340  |  Protein 9.5 g  |  Carbs 63 g  |  Fat  21.1 g total (5.3 g sat)  |  Sodium 158 mg  |  Fiber 10 g  |  Calcium 100 mg