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Chocolate Banana Almond Flour Muffins with Chia Seeds Recipe (Gluten-free & Passover Friendly)

There’s a new (but not really new) diet in town which everyone is talking about called the Paleolithic Diet or Paleo, for short. Sometimes it’s referred to as the Caveman or Hunter-Gatherer Diet and it focuses on the foods humans ate pre-industrial agriculture. The idea is that our bodies recognize certain foods and haven’t evolved to recognize other newer foods so we should stick to what was eaten during the Paleolithic time to be healthy and fit. The diet allows lean grass-fed and pastured meats, eggs, nuts and seeds, fruits and vegetables, coconut, avocado and healthy fats. Easy, right? But the diet does not allow anything processed or refined (like sugar, flour, packaged food), or any grains (wheat, rice, barley, etc.), legumes (beans, lentils), dairy, potatoes or processed oils. I am not encouraging or discouraging this diet, which I think has its pros and cons, but merely giving a quick explanation since I’ve received a few questions about it recently.

As I have noticed more and more people limiting gluten and grains, I have also noticed the increased popularity and use of almond flour, which is finely milled blanched almonds. Almonds, like all nuts and seeds, are gluten-free, low in carbohydrates and high in protein. Whereas nuts and seeds, generally speaking, can be slightly acid-forming, almonds are alkalizing.

A few years ago I found Elana Amsterdam’s great gluten-free website, www.elanaspantry.com, which I think started the almond flour revolution. Elana has since turned paleo, and all her newer recipes follow those guidelines. It’s really because of her website that I was inspired to experiment with almond flour and although I have had mixed results, overall I think it’s awesome once I figured out how to work with it. I think it’s great to add some variety to our diet and I love getting some extra protein into Mr. Picky. Almond flour also comes in handy around Passover, 8 days of no grains or legumes, except Matzoh which can start to get a tad boring after a few days.

I had a really delicious Chocolate Banana Chia Seed muffin at Le Pain Quotidian last year or the year before and I was intent on duplicating it. The muffin was moist with the perfect amount of sweetness and I loved the crunch from the chia seeds. They were kind enough to tell me the ingredients (although not the exact recipe) and I made a tasty version at home with whole wheat pastry flour and maple syrup. The kids thought they were great! When I tried using almond flour in place of the wheat flour, we all went crazy for them. The almond flour version of the muffin was the best — super moist, chocolaty and a little denser, but in a good way. Now when I make these muffins, I always use almond flour!

Before you start substituting almond flour one-for-one for wheat flour, stop right there. It isn’t a perfect substitution. Almond flour has no gluten, but does contain way more fat than wheat flour so there are a few adjustments to be made. I would stop by Elana’s Pantry for a quick lesson on how almond flour works. I also have found that specifically labeled “almond flour” is better than “almond meal” (like Bob’s Red Mill.) Per Elana, I started buying almond flour from Honeyville Grain, which has a very good, fresh product and a very reasonable shipping fee ($4.50 flat rate.

These muffins are not technically Paleo due to the yogurt, although if you can find an unsweetened almond milk yogurt, that would work here. Or you can try making these without the yogurt and just add 1 teaspoon of apple cider vinegar, although I have never done it and can’t guarantee the results. I’m really posting these as a great gluten-free, Happy Passover muffin, although I make these all year. In fact I made these recently and Daughter #2 had a few friends over and they inhaled half the batch in 2 minutes. (I’m telling you, if you want the kids to hang out at your house, you need FOOD.) To make this more of a dessert, you can certainly substitute chocolate chips for the diced dates. The chia seeds are fun and obviously nutritious, but there’s less than 1 teaspoon per muffin so it’s not a dealbreaker if you want to omit them.

As always, I love hearing about your experiments in the kitchen and would especially be interested to know about your experience with almond flour or your favorite Passover treats. Once again, I’m on dessert duty for Passover and I’m getting busy right now. This weekend I will be making loads of Macaroons, both plain and dipped in chocolate, the Lemon Ice Torte which I have been making since 1991, and a raw cashew “cheesecake” which I will have to share another time. There is also a recipe on my site for a (vegan) Coconut Tart with Strawberries which is perfect for Passover and Easter. Lots of delicious options!

Chocolate Banana Almond Flour Muffins with Chia Seeds

Pamela, inspired by Le Pain Quotidien

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Ingredients

1 ¾ cups blanched almond flour not almond meal – I use Honeyville
¼ cup unsweetened cocoa powder
1 teaspoon baking soda
½ teaspoon fine grain sea salt
2 Tablespoons of chia seeds + 1 Tablespoon for muffin tops
½ cup diced pitted dates about 7 dates (easier to dice when they’re cold) (optional, or ½ cup chocolate chips)
4 Tablespoons melted unrefined coconut oil
4 Tablespoons whole unsweetened yogurt
1/3 cup 100% pure maple syrup or honey
2 large eggs
1 teaspoon pure vanilla extract
3 medium very ripe bananas mashed

Instructions

Preheat oven to 350 degrees. Line a 12-cup muffin pan with unbleached parchment liners.
In a large bowl, whisk together almond flour, cocoa powder, baking soda, salt and 2 Tablespoons chia seeds. Add dates and break up pieces so they don’t stick together.
In a blender, combine coconut oil, yogurt, maple syrup, eggs, and vanilla.
Pour wet mixture into bowl with dry ingredients and stir until just combined. Fold in mashed bananas.
Divide the batter into the prepared pan. (An ice cream scoop makes this job easy.) Bake for about 30-35 minutes or until a toothpick inserted into a muffin comes out clean.

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Creamy, Dairy-free Asparagus Soup Recipe and Video

Creamy, Dairy-Free Asparagus Soup | Pamela Salzman

I remember growing up in New York and feeling gipped when Spring rolled around. Why? Because 90% of the time it was still cold! My parents told me that last Saturday it was snowing. Brrrrrr! Sort of doesn’t really match the image I used to have of spring — lying under a flowering tree, daffodils and tulips under a sunny sky. I’d rather hunker down with a bowl of hot soup wearing a beanie and not a bonnet.

But nature is giving us some new foods to enjoy, to help us detoxify all the stuff weighing us down from winter. I’ve been making mostly thick and hearty meal-in-a-bowl soups like lentil or mushroom-barley. But I saw gorgeous green local asparagus at the farmer’s market the other day and jumped for joy. And then I made asparagus soup! Since the season is so short, I will prepare it at least once a week until I see the words “from Mexico” and then it’s adios asparagus!

Believe it or not, asparagus is a total powerhouse vegetable. It is rich in antioxidants which protect against free radical damage. Asparagus also contains high amounts of histones, folic acid, and nucleic acid, which boost the immune system. It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and those who have high blood pressure or other heart-related diseases. And it is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

This creamy soup is so lovely and EASY. Easy enough to make tonight on a moment’s notice and special enough to serve for your holiday luncheon or dinner. Guess what? Passover is next Monday night and Easter is in less than two weeks. Time to get those menus in order! This soup is perfect and of course, it gets its creaminess not from dairy, but from one of my favorite non-dairy tricks, oats! Crazy, right? You cook rolled oats with the asparagus and puree everything to a thick and silky creaminess which tastes nothing of oats and only fresh asparagus! If you need this soup to be Passover-friendly, you can substitute 1 pound of Yukon Gold potatoes for the oats.

I have made this soup with all vegetable broth and it was terrific. I tried it will all chicken stock and I thought it was a little too chicken-y. My favorite way is with half chicken stock and half asparagus stock — amazing! What’s asparagus stock? You take the woody ends from the bottom of the asparagus spears and simmer them in water until you have a lovely, delicately-flavored asparagus broth. This would also be awesome for a vegetarian asparagus risotto! (Easy-to-follow instructions are at the bottom of the recipe.) Happy Spring!

Creamy, Dairy-free Asparagus Soup

Pamela

4.89 from 9 votes

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Servings

Ingredients

2 Tablespoon unrefined olive oil unsalted butter or unrefined coconut oil
1 medium onion diced
4 cloves garlic roughly chopped
½ cup old fashioned rolled oats check label for gluten-free
2 bunches of asparagus about 2 pounds, woody ends trimmed* and stalks cut into 1-inch pieces
2 cups chicken or vegetable stock preferably homemade
2 cups water or asparagus stock – see note at bottom of recipe
1 large piece of lemon peel about 2 inches
2 teaspoons sea salt more if you use unsalted stock
Freshly ground black pepper to taste

Instructions

In a medium saucepan, heat the olive oil. Add the onion and sauté over medium heat until tender and translucent, about 8 minutes.
Add the garlic and cook for 2 more minutes, stirring frequently.
Add the remaining ingredients to the pot. Bring soup to a boil and lower to a simmer. Cover pot and cook for 10 -15 minutes until asparagus is very tender.
Turn off heat and remove the lemon peel. Or for a more assertive lemon flavor, blend the peel or half the peel with the soup. Puree the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.)Ideas for garnishes: steamed asparagus tips, garlic croutons, shaved Pecorino-Romano cheese or chopped chives.

Notes

*Save the ends for vegetable stock (recipe here) or boil the ends in 3 cups of water for 20-30 minutes for an asparagus stock. This should yield approximately 2 cups of asparagus stock, but measure anyway.

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asparagus chicken stock lemon onion rolled oats vegetable stock

Healthful Vegan Mint Chip Smoothie Recipe

I quietly went dairy-free recently which made me a little bummed out because I love yogurt and feta and Pecorino Romano cheese. My acupuncturist was begging me for years to break up with dairy once and for all so that I might be able to stop complaining about this and that. Sure enough, without getting too personal, going dairy-free (even sheep and goat) has been a positive move for me and I am pretty motivated to keep it that way.

I still give Mr. Picky raw milk and the girls eat their yogurt and cheese all the same. But when I make something for all of us to share, I’ve been using lots and lots of almond milk, like in porridges and smoothies. I haven’t gotten around to making almond milk yogurt yet, but I’d love to try. In the meantime, I just made this crazy delicious mint chip smoothie that will keep my dairy cravings at bay forever! Mint chip was always my favorite ice cream flavor and I love fresh mint in salads so how could I go wrong in a smoothie? I took my Leprauchan Smoothie from last year with a few tweaks and a couple drops of peppermint extract, presto! It’s so darn good, it tastes like a dessert even though it’s totally healthful enough to eat for breakfast. Except for the chocolate chips. Who cares! It has 4 cups of spinach which you can’t even taste and a couple of dates for sweetness. Not bad at all. In fact, so stinkin’ good!

My kids were even freaking out. This is one of those things you’ll make for St. Patrick’s Day because it’s green and you won’t stop making it. The only thing I don’t love about it is that it’s cold. And cold first thing in the morning when the weather is still a bit chilly is a bummer for your digestive system which has to work extra hard to bring up the temperature of your stomach to where it likes to be. I try not to give the kids cold smoothies first thing in the morning on an empty stomach, and definitely not in the winter. Serving this with warm oatmeal or porridge is a better idea, or after a workout, or when the weather warms up a bit.

But I’d rather see you drink a cold smoothie in the middle of winter than anything with gross green food coloring. I just cringe when I see cupcakes with artificially-dyed frosting or green bagels. If you need some convincing, please read this article from Healthy Child Healthy World about why you need to go dye-free. In the meantime, go get yourself a giant bag of naturally green, chlorophyll-rich, nutrient dense SPINACH and enjoy some delicious St. Patty’s Day pancakes with a mint chip smoothie to wash it all down! 🙂

Healthful Vegan Mint Chip Smoothie

Pamela

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Ingredients

1 cup unsweetened almond milk or milk of choice*
4 pitted dates or sweetener of choice to taste
4 cups spinach leaves
½ ripe avocado pitted and peeled (optional, but good if you are trying to eat more high quality fats)
1 frozen ripe banana cut into chunks (this should be peeled before it’s frozen--click here for tips on freezing fruit)
½ teaspoon pure vanilla extract
¼ teaspoon peppermint extract
2 cups ice
2 Tablespoons chocolate chips or raw cacao nibs
To garnish optional: 2 mint sprigs and some shaved chocolate (I used a vegetable peeled on a dark chocolate bar.)

Instructions

If you have a high-powered blender, such as a Vita-Mix, place all the ingredients EXCEPT the chocolate chips into the blender and process until smooth.
If you do not have a high-powered blender, the dates may not get blended completely and may leave tiny little bits of date in the smoothie. If that bothers you, blend the almond milk and dates together and then strain the mixture. Add the remaining ingredients to the blender (EXCEPT the chocolate chips) with the strained almond milk and blend until smooth. Or just use honey or maple syrup to sweeten instead of dates.
Add the chocolate chips and pulse just a couple of times to break them up a bit. Divide between 2 glasses and garnish with a mint sprig and chocolate shavings, if desired.

Notes

*If you want to use a sweetened vanilla almond milk or other sweetened vanilla milk, you can omit the dates and vanilla extract and sweeten to taste.

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almond milk avocado banana chocolate chips dates peppermint extract spinach vanilla extract

St. Patty’s Day Green Pancakes Recipe

My favorite green holiday is coming up which is funny since I’m not one iota Irish, I don’t drink booze nor do I eat beef. But I look forward to St. Patrick’s Day so I can take all the liberties in the world to play up the GREEN in what we eat. Sure, you can make Irish soda bread, cabbage and corned beef which are all very expected, but I think any green food shows your spirit! Last year I posted a spinach and avocado smoothie (sweet, not savory, Silly!) and spinach risotto (that’s what this Italian girl eats on March 17th!) in honor of St. Patrick’s Day.

Last weekend I was making a green smoothie for Mr. Picky and as I added the spinach I thought about blending spinach into the liquid mixture for pancakes. Light bulb! I know it’s weird to think of spinach in a non-savory way, but I promise it totally works! If you can’t taste the spinach in a smoothie, you shouldn’t be able to taste it in pancakes, right? Right.

Soooo, I very enthusiastically started making some green pancakes for breakfast. And very predictably, my daughters were like “Really Mom? What are those?” And before I could answer my darlings, Mr. Picky chimed in “Hey, are those for St. Patrick’s Day?” Yes, you fantastic child. That’s EXACTLY what they’re for!” Thanks for playing. St. Patrick’s Day pancakes for all!! Everyone, including my mother who was visiting, enjoyed these pancakes as much as my traditional buttermilk pancakes, because they taste exactly the same!

You know I don’t do the sneaky food thing. That’s too much work and too stressful for me and it really doesn’t upset me if my kids don’t like everything. I just do what my parents did which was to make one meal and if you ate it, you ate it and if you didn’t, you didn’t. No one got mad or anxious or worried. Eventually, we all ate like my parents. Eventually. My point is this isn’t about being sneaky. Sure spinach pancakes are an easy, tasty way to eat some greens without realizing you’re eating greens. I’m making these just for fun and they happen to be a bit more nutritious! But if you have alterior motives, go for it. There’s no better time to serve green pancakes than St. Patrick’s Day. Of course, there’s also Christmas, Earth Day, first day of Spring, Halloween, game day if you’re an Eagles or Packers fan……

St. Patty's Day Green Pancakes

Pamela

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Servings -6

Ingredients

2 cups whole wheat pastry flour white whole wheat flour or whole spelt flour* (I tested the recipe with sprouted spelt flour.)
1 teaspoon aluminum-free baking powder
1 teaspoon baking soda
1 teaspoon fine sea salt
2 cups buttermilk**
2 large eggs
1 teaspoon pure vanilla extract
1 Tablespoon 100% pure maple syrup
2 cups packed baby spinach leaves
3 Tablespoons unsalted butter melted
Melted unrefined coconut oil for brushing the griddle (or butter)

Instructions

Preheat a griddle to 400 degrees or medium heat. (I’ve noticed that many griddles cook differently even at the same temperature!)
Combine the flour, baking powder, baking soda and salt in a large mixing bowl.
In a blender combine the buttermilk, eggs, vanilla, maple syrup, spinach and melted butter until completely smooth.
Pour the wet mixture into the dry ingredients and stir until just combined.
Brush the griddle with coconut oil and spoon about ¼ cup of batter onto the griddle. When bubbles start to form on the surface of the pancake and the edges become slightly dry, flip it over and cook until down. Maintain the heat on medium-low or 400 degrees.

Notes

*Gluten-free: substitute 1 cup buckwheat flour and 1 cup brown rice flour for the wheat flour. Or you can use GF oat flour, too, such as 2/3 cup oat flour, 2/3 cup buckwheat flour and 2/3 cup brown rice flour.

**No buttermilk? Sub half unsweetened yogurt and half whole milk.

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Asian Slaw Recipe

I love salads and have since I was a kid. Give me a good basic vinaigrette and I will come up with the craziest salad combinations. Whatever I have in the refrigerator or the pantry is fair game. Quinoa, fresh herbs, sprouts, cooked beans, last night’s leftover vegetables, rice, whatever! I always try to wash a few heads of lettuce and make a vinaigrette on Sunday so that a delicious salad is only minutes away any day of the week.

The only tricky part about salads is making sure you’ve got good seasonal produce to work with. Lettuce is grown all year round in California, but tomatoes and cucumbers are not. So my winter salads tend to focus on things like avocados, fennel and citrus fruits. But I also love making winter salads with a base of something other than lettuce, such as kale or cabbage which are super fabulous at this time of year, and might I add super nutritious!

Dr. Mark Hyman just came out with a new book called The Blood Sugar Solution Cookbook. I am a huge Dr. Hyman fan! I love his message about keeping blood sugar balanced, and I also followed his 30-day blood sugar challenge last year which had great health tips every day. I haven’t had a ton of time to really get into the new cookbook, but I immediately made the Asian Slaw since I happened to have all the ingredients on hand. Yummers!

Cabbage is one of the most affordable and nutritious vegetables. It has loads if fiber, Vitamin C and beta-carotene which aids in tissue repair. It can also help to protect against tumors and inhibit the growth of cancerous cells. Another benefit, especially at this time of year, is that cabbage can stimulate the immune system. All good stuff!

This slaw is very easy to make provided you have a good sharp knife so you can slice the cabbage thinly. It’s a nice change of pace from typical mayonnaise-based slaws (not my fave.) If you don’t have a nut-free house, definitely add the cashews as that was my favorite part of this salad. Otherwise, try toasted and salted sunflower seeds. It was great paired with a piece of simply roasted fish and baked sweet potatoes. Leftovers were still delicious the next day with a quinoa, sugar snap pea and cilantro salad. With St. Patrick’s Day coming up, cabbage will be really cheap, so stock up and cook up some news ways to enjoy this tasty and versatile veg!

Asian Slaw

adapted from The Blood Sugar Solution Cookbook

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Servings

Ingredients

1 large head green cabbage finely shredded (I used a medium head.)
½ small head red cabbage finely shredded
1 large carrot peeled and finely shredded
2 teaspoons unrefined toasted sesame oil
3 Tablespoons unrefined cold-pressed extra-virgin olive oil
6 scallions sliced thinly
½ bunch about 1 1/2 oz fresh cilantro, roughly chopped
Juice of 2 limes
Sea salt
½ cup chopped roasted unsalted cashews I used roasted salted.

Instructions

Place all the vegetables in a large serving bowl.
In a small bowl, whisk together the sesame oil, olive oil, scallions, cilantro, and lime juice, and season to taste with salt.
Pour the mixture over the cabbage and toss well.
Let the slaw sit in the refrigerator for at least 30 minutes. Garnish with cashews before serving. Any leftovers can be stored in refrigerator for up to 4 days.

Notes

I felt as though it could have used a little more dressing, so I would add the dressing to most of the cabbage and then add more cabbage until you feel as though you have the balance of cabbage to dressing that you’re looking for.

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cabbage carrots cashews

Slow cooker white bean soup with sausage and collard greens recipe (stovetop version, too)

I know so many of you are fighting cold weather and stuffy noses, so I thought I would share with you a new favorite soup in our house. My friend and student Lynette gave me the recipe because it has been popular with her family. Nothing beats a warm and hearty bowl of soup when you’re not feeling 100% and this one is particularly fantastic since you place everything into a slow cooker in the morning and it’s ready by dinnertime (also great when you’re not feeling 100%.)

People in my classes have been begging me for more slow cooker recipes, especially the dump-and-start kind. If you don’t have a slow cooker, do not fear. I will give you directions for a stovetop version. Whereas I normally prefer to saute aromatic vegetables before using them in a soup or stew since it adds more flavor, in this recipe the extra step doesn’t make much difference. Lucky us! Although the original recipe doesn’t call for it, I prefer to soak my beans to neutralize the phytic acid, a hard-to-digest anti-nutritient. Soaking is optional though, as the slow cooker will easily cook the beans to a creamy softness without soaking.

This was a perfect entree soup for dinner paired with corn muffins and a green salad. More importantly, all my kids, including the picky one, just loved it. I know some people can’t get into the idea of “just” soup for dinner. But I promise this is a hearty one. Beans are loaded with protein and fiber which both help keep you full for longer. There is also a small amount of sausage in the soup (I used chicken sausage) which you can omit if you’re vegetarian or vegan or use your favorite vegan sausage to add a little smokiness to the soup. For a more affordable dish, you can use a small ham hock for flavor instead of the sausage.

In my opinion everything is better, more alkalizing and more nutritious with dark leafy greens. I hope you are finding new and delicious ways to incorporate this food group into your diet. Kale seems to be the “it” leafy green of the moment, that it’s nice to see another leafy green in a recipe. Collard greens are used in this soup, but I’m sure cabbage or kale would be equally delicious here. This recipe is a keeper no matter how you make it!

Slow Cooker White Bean Soup with Sausage and Collard Greens

adapted from my friend Lynette who adapted it from Real Simple Magazine

5 from 2 votes

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Servings

Ingredients

1 pound dried beans such as cannellini or great Northern, picked through for stones or debris, soaked* for at least 6 hours in cold water and drained
½ pound andouille sausage links halved lengthwise and sliced crosswise (I used a 12-ounce package of Applegate Farms chicken apple sausage)
1 large onion chopped
2 stalks celery chopped
4 sprigs fresh thyme
8 cups low-sodium or unsalted chicken or vegetable broth preferably homemade
1 bunch collard greens stems discarded and leaves cut into-bite-size pieces (about 8 cups)
1 Tablespoon apple cider vinegar or red wine vinegar
sea salt and black pepper to taste salt will vary based on what stock or sausage you use
unrefined olive oil for drizzling optional

Instructions

In a 4-6 quart slow cooker (mine is a 6.5 quart and it turned out great), combine the beans, sausage, onion, celery, and thyme. Add the broth and stir to combine.
Cover and cook until the beans are tender, on LOW for 7 to 8 hours or HIGH for 4-5 hours.
minutes before serving, remove and discard the thyme sprigs and add the collard greens. Cover and cook until the greens are tender, about 15 to 20 minutes. Stir in the vinegar and salt and pepper to taste.
Drizzle with olive oil, if desired.

Notes

*You don’t have to soak the beans if you don’t have time, but it makes them more digestible. You do need to soak them for the stovetop version.

For a stovetop version, sauté onions and celery in 2 Tablespoons olive oil. Add soaked, dried beans, sausage, thyme and stock. Bring to a boil, lower to a simmer and cook covered until beans are tender, bout 60-90 minutes. Add greens and cook until tender, about 10-15 minutes. Stir in vinegar and season with salt and pepper to taste. Drizzle with olive oil if desired.

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celery collard greens chicken stock onions sausage thyme white beans

Baked Berry Oatmeal Recipe

My favorite thing about the weekends and vacations is lingering over breakfast. Weekdays are (sadly) so rushed that we don’t really have more than 10 minutes to sit down and enjoy our morning meal. Not only are we lacking time to relax and enjoy, but the five of us never eat breakfast together during the week since we’re all on different schedules. Of course, I’m guilty of the worst offense of all which is eating in my car on the way to work. I keep thinking getting up earlier is the answer, but somehow that hasn’t been the solution. It’s a dreadful habit and I am completely embarrassed that I don’t walk that talk, but I would rather eat my porridge slowly in my car than inhale it in 30 seconds at the kitchen table.

The weekends are a whole different story. I love making breakfast foods that take a little more time. Just the smells of something wonderful from the oven make me giddy with anticipation while I sip my tea out of a real mug, not portable one, and the newspaper spread out everywhere. Typical weekend creations are baked frittatas with lots of veggies, whole grain waffles (who has time to wash a waffle iron on a Tuesday morning?), and this amazing, versatile Baked Oatmeal recipe. I make steel cut oats once or twice per week, but the weekend demands something a little more special. I originally spotted this recipe by Heidi Swanson of 101 Cookbooks fame in Whole Living Magazine a few years ago and instantly knew this would become a regular for us. I have made this recipe with mixed berries and with thinly sliced apples on the bottom — both delicious — and on my to-do list is to come up with versions using coconut and pumpkin puree and spices. Mr. Picky likes this enough that I think I could sell this as an after school snack if I tossed in a few chocolate chips. Heidi’s originally called for sliced bananas on the bottom, which were great if you love a super sweet intense banana flavor.

Oats are super hearty and filling and make a great start to the day. If oatmeal tends to raise your blood sugar too much, make sure you pair it with some protein and fat like nuts. Walnuts are in this recipe, but I’ve used sliced almonds and pecans too. Of course, if you’re nut-free, feel free to omit them altogether and enjoy this recipe all the same. Baked Oatmeal can be easily adapted for dairy-free people by using an alternative milk and coconut oil or Earth Balance; and for vegans by dropping the egg. It doesn’t slice as nicely without the egg, but it’s no big deal.

My family seems to eat this straight as is, but I love pouring on some extra almond milk or (when I wasn’t dairy-free) dolloping a little yogurt on top. I have access to fresh blueberries grown in a hothouse all year so I decided to splurge and use them here, but if you are only working with citrus and bananas at this time of year, you can always use frozen fruit. Although, I just saw the first fresh strawberries at the farmer’s market last weekend which means good fruit is on the horizon and more delicious Baked Oatmeal possibilities await you.

Baked Berry Oatmeal

Pamela, adapted from Super Natural Everyday via Whole Living Magazine

5 from 2 votes

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Servings

Ingredients

1 teaspoon aluminum-free baking powder
1 ½ teaspoons ground cinnamon
½ teaspoon fine grain sea salt
2 cups old-fashioned rolled oats look for gluten-free oats to make this a gluten-free recipe - Do NOT use steel cut oats
½ cup walnuts almonds or pecans, chopped, divided
1/3 cup 100% pure maple syrup or ¼ c. for a more subtle sweetness
2 cups whole milk or plant milk like unsweetened hemp milk almond milk or flax milk
1 large egg or flax egg or 1/4 cup applesauce
1 ½ Tablespoons unsalted butter unrefined coconut oil or organic Earth Balance, melted and cooled slightly, plus more for greasing baking dish
2 teaspoons pure vanilla extract
1 ½ cups fresh or frozen berries divided

Instructions

Preheat oven to 375 degrees. Butter an 8-inch square or 9-inch round baking dish.
Combine the baking powder, cinnamon and sea salt in a large bowl. Stir in the oats and ¼ cup nuts.
In a separate bowl, whisk together maple syrup, milk, egg, melted butter, and pure vanilla. (You can also combine these ingredients in a blender.)
Scatter 1 cup of the berries on the bottom of the baking dish and then cover with the oat mixture. Pour wet mixture into the pan over the oats and spread evenly. Sprinkle the rest of the nuts and berries across the top. You can make this up until this point the night before and refrigerate, covered.
Bake for 35 minutes or until the oat mixture is set and wet ingredients are absorbed.

Notes

So many people have made this recipe many times, so I don't want to abruptly change it BUT I mix everything together in the same bowl and pour it into the prepared baking dish. You can also assemble this the night before, cover and refrigerate it, and bake it uncovered in the morning. Leftovers are great cold, room temp or reheated.

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almond milk blueberries butter eggs cinnamon milk rolled oats

How to segment citrus fruit

Right now is probably not the most exciting time of the year for fruit, even in Southern California. Sure, we have amazing citrus coming our of our ears, but that’s pretty much it. Pomegranates and persimmons just finished. Even the apples we buy now were picked a few months ago and kept in cold storage. They’re great for cooking in desserts or on top of morning oatmeal, but they’re not as crunchy, crispy, and juicy as they were in November. Mr. Picky keeps asking me, “are strawberries in season yet?” Almost, little guy.

But like I said, citrus fruits are in full force and I buy a wide assortment every week, including blood oranges, navels, Satsuma tangerines, and grapefruits, to name a few. You probably already know that citrus fruits contain tons of Vitamin C, a very powerful antioxidant which is so helpful during cold and flu season, but keep in mind fresher is better since fruits lose 10% of their Vitamin C every day they are off the vine. My family goes through quite a bit of citrus fruit between breakfast, lunch boxes, and after school snacks. Sometimes I’ll even put some citrus segments in salads just for fun. Blood oranges are especially tasty in Raw Kale Salad or mixed greens with an Asian vinaigrette.

But I have made an interesting observation about grapefruit and my family. They absolutely love grapefruit, but when I buy them, they seem to sit around untouched. Everyone seems to think of grapefruit as a breakfast-only food and no one takes the time in the morning to cut them for eating. Is it that we’re always short on time in the morning? Is it that everyone is too lazy? Perhaps a little of both. I supposed grapefruits do take a few minutes more to prep than other citrus fruits since merely peeling a grapefruit leaves the white bitter pith which no one really cares for. But if I segment a bunch of grapefruits when I come home from the market and put them in a container in the fridge, the kids fight over the last bite. I’ve even seen Mr. Picky sitting at the kitchen counter with a bowl of grapefruit, a fork and his homework. Would you call this “healthful convenience food?” If so, I’ll take the extra time in the beginning of the week to do this for my family if it means they’ll eat fruit instead of the Halloween candy they don’t know I know they have stashed under their bathroom sinks behind the extra toilet paper. What, was I born yesterday?

While I was segmenting grapefruits, a technique you can also use for larger oranges, I decided to demo how to cut smaller citrus into “pinwheel” slices. These take a little less time and make for a beautiful presentation for citrus salads or to add to winter salads.

I didn’t have any images for this post, but I have done a citrus pinwheel salad with oranges, blood oranges, and tangerines which is just so pretty. On the site I posted a salad with spinach, blood oranges and beets to which you can add seared wild salmon. That is a great light meal for a weeknight or guests. Grapefruit and avocado is a classic pairing. However you slice them, citrus fruits are worth the effort!

how to segment citrus fruit

Using a very sharp knife, slice a bit off the top and the bottom of the grapefruit so it sits flat on a cutting board.
Starting at the top of the grapefruit, cut the peel away from the fruit following the natural curve of the fruit down towards the cutting board. The idea is to take off the peel, white pith and membrane, but not to remove too much of the fruit. Continue around the entire grapefruit until no more peel is remaining.
Take the grapefruit in one hand positioned over a bowl (to catch the juices) and the knife in the other hand. Identify the white lines in the grapefruit which separate the segments from each other and slice as close to the white line as possible cutting down to the center of the grapefruit. Cut alongside the membrane holding the segment and wedge the piece out with the knife.
Continue with the remaining segments. The leftover membranes can be eaten if you like.

how to cut citrus pinwheels

Using a very sharp knife, slice a bit off the top and the bottom of the fruit so it sits flat on a cutting board.
Starting at the top of the fruit, cut the peel away following the natural curve of the fruit down towards the cutting board. The idea is to take off the peel, white pith and membrane, but not to remove too much of the fruit. Continue around the entire piece of fruit until no more peel is remaining.
Place the fruit on its side and slice crosswise into pinwheels.

grapefruits oranges tangerines

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how to segment citrus fruit

how to cut citrus pinwheels

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