recipe

Low Carb Paleo Not Oatmeal (Hot Cereal)

Nicole Seana, , , , ,

As an oatmeal lover, I have been experimenting with some high fiber, lower carb options. I don’t avoid carbs, but as we know can happen, often a very high carb meal will leave me with an energy crash soon after. The texture of this is more like cream of wheat or farina than oatmeal, but add chunky goodies for some texture!


Recipe: Mix together-

1 cup unsweetened vanilla almond milk

2 TBS coconut flour

2 TBS flaxseed meal

1/2 to 1 pack stevia (omit for savory version)

1 TBS shredded unsweetened coconut

Optional: 1 TBS peanut flour, 1 TBS cocoa PB2 (or 2 tsp unsweetened dark cocoa powder to keep it Paleo)

Stir well and let it rest for 5-10 minutes to thicken, and it becomes even firmer overnight.

Eat cold as overnight “oats” or heat up on low temp to serve warm. Mix in fun stuff if you like; berries, cinnamon and pecans for a sweet version, or for a savory version leave out the stevia and use plain unsweetened soy milk, then top with a poached egg and cheese or nutritional yeast.

I first tried the recipe without the flaxseed meal, it was medium thick, but I like my hot cereal very thick and the taste was not quite there. 


Then I added the flaxmeal and it really formed up, as well as providing a delicious, nutty and much more balanced taste (along with extra fiber and healthy fats).

Update 2/1/18: I have made this several times, and find that the taste and texture is actually much better when made one the microwave vs on the stovetop. What an unusual surprise!

Low Carb Paleo Not Oatmeal (Hot Cereal)

Easy, Quick Twice Baked Sweet Potato with Egg Recipe

Nicole Seana, , , , ,

Preheat the oven to 400 degrees. Bake a small to medium sweet potato in the oven for 40-45 minutes until soft. Cut the sweet potato in half lengthwise and mash the inside, building a well on the sides. Crack an egg into the center of each half and season with salt, pepper and paprika. Bake for an additional 10 minutes or until egg whites are set and yolk is soft set. Enjoy!

Here is the recipe in photos:



   

Easy, Quick Twice Baked Sweet Potato with Egg Recipe

Winter Weather Veggie Meal

Nicole Seana, , , , , ,

On a typical day, at least one of my meals is a big salad. I find a combination of textures, temperatures and tastes to be the most delicious and satisfying. It is also a good way to get in a wider variety of nutrients in one bowl.  

One of my favorite quick and healthy meals is to take greens and herbs, add a splash of dressing with healthy fats to improve taste and nutrient absorption, top with cut/sliced/shredded raw veggies and finish with the hot ingredients. On a busy weeknight this is often reheated leftover scrambles (some combination of oven roasted veggies, kabocha squash or yams, beans or lentils, high fiber starch like brown rice or wheat berries and perhaps an animal protein – chicken). If there is little protein in the leftovers I will usually add an egg or egg whites to the skillet while reheating the leftovers.     

(Leftover veggies and lentils that I scramble with an egg before adding to a raw veggie salad)

If I need a lighter or more cleansing meal, I will oven roast broccoli, carrots and mushrooms in olive oil and spices with a spoonful of olive oil-marinated garlic and use this tasty combination to top the salad.

If I want a little extra taste and staying power (usually), I will add a few of her following: nuts or seeds, avocado, extra brown rice/wheat berries/farro/quinoa, extra starchy/sweet veggies (beets, winter squash, sweet potatoes/yams, green peas), extra tahini, goat cheese or feta and dried fruits.

During winter months or cold days (like the last few rainy, cold days in Seattle), I find myself craving soups and hot comfort foods. My veggie packed meal has the same elements, but I omit the raw veggies and instead add broth to the skillet of sautéed veggies, then add rolled oats to thicken once the broth comes to a boil.  

  
Once the mixture has thickened, turn the heat to low. While stirring, quickly add the equivalent of one egg white to thicken even further and provide a protein boost.  

Here is the delicious finished product!   

  

Winter Weather Veggie Meal

A Dietitian’s Favorite Things

Nicole Seana, , , , , , , , , ,

Clients  are always asking about my favorite food brands and shops, so here is a short list:


Favorite  Yogurt: Nancy’s nonfat Greek yogurt – Blackberry Flavor.  Organic, thick and delicious, 140 Kcal, 17g fat, 18 g sugar (some of this is from lactose), less than 1 g fiber

   

   

 

Favorite Non Dairy Milk – Trader Joe’s Unsweetened Almond Milk (refrigerated). The best tasting, and no carrageenan.

   

 

 

Favorite Grab and Go Lunch – Starbucks Kale and Brown Rice bowl – with butternut squash, green peas, cubed beets, broccoli, marinated tomatoes, and a lemon tahini dressing.  350 to 430 Calories, 7-10g protein, 7-8g sugar, 6-8g fiber (the range depends on how much of the dressing you use, I usually use about 2/3).  I recommend eating this with a small source of protein.

   

   


Favorite Snack that Fits in My Purse – Gnu Fiber Bars

   

 

 

Favorite Cold Beverage– Perrier.  More highly carbonated beverages are similar to swallowing air and can cause GI discomfort in some people.

   

 

 

Favorite Hot Beverage – my special hot chocolate from “scratch”.  The ingredients are only cocoa powder, sweetener if desired, hot water and a splash of almond milk (regular milk is fine if you can tolerate lactose!). So satisfying and chemical free.

  

 

Favorite Breakfast – my special protein shake with “gums” – a full Vitamix of soft serve “ice cream” for ~120 calories, 10-20 G protein, fiber from the gums and very filling.  Extremely delicious and addictive.  Instructions/Recipe will be posted in the future.

   

     

Favorite Frozen Treat – Arctic Zero frozen dessert is low in calories, contains some fiber and protein (whey protein based) and is sweetened with stevia and monk fruit. It is also lactose free, which is important for people like me who are lactose-intolerant. Arctic Zero is an instant-gratification version of my “favorite breakfast” protein shake. Each serving of the “creamy” flavors (1/2 cup) has 35 calories, 3g protein, 2g fiber, 0g fat and 5 g sugar. There was some controversy a few years ago about the calorie content, with some flavors coming in at ~45% more calories than stated. However, this is common for packaged foods, due to volume differences in packages (sometimes you get extra in a package versus what was stated on the label), the 10% rule (calorie counts just have to be within 10% per labeling rules) and the fiber rule (minimally digestible calories and calories from fiber do not have to be included in total calories on nutrition facts labels). Overall, this does not worry me because at the most it may change a serving from 35 to 50 calories, and even if you eat 2 servings, it would still only be an increase of 30 calories, which is about 1 small bite of rice or pasta! Due to the lack of fat, this product needs to sit out of the freezer for about 15 minutes for best constancy before eating, otherwise it is rock hard!

   

     


Favorite Premium Oil Brand – Spectrum. Available at PCC, Whole Foods, many co-op stores, Thriftways, QFC and Fred Meyer Natural sections. This is also a reliable brand for supplements.

 

   

 


Feel free to ask for any further recommendations. I love giving tips for better health!

 

 

 

 

 

A Dietitian’s Favorite Things