granola

Simple Chai Spice Granola

Granola is a staple in my pantry whether homemade or store-bought. I look for brands that have less than 7-8 grams of sugar per serving. My favorites are Grandy Oats or Nature’s Path Organic (see more dietitian approved brands here).

Making granola at home is actually quite easy. This recipe takes no more than 30 minutes and is a great recipe to meal prep for a quick, healthy breakfast or snack.

I like to keep my recipes simple and adaptable. We're not all chefs and we definitely don't have to be in order to eat healthy. Feel free to use whatever ingredients you have on hand - you will see some ideas and notes listed in the ingredients below. For this recipe, I used chai spice but feel free to adjust it to use whatever spices you have on hand (cinnamon, turmeric, and pumpkin pie spice would all be great!). 

Buckwheat is a type of (gluten-free) grain and gives this granola a really nice earthy taste. I highly recommend the buckwheat but feel free to substitute it for extra oats or another whole grain like quinoa.

To make your own chai spice . . .

Combine the following ground spices . . .
1 Tbsp ginger + 2 tsp cinnamon + 1 tsp cardamom + 1 tsp allspice + 1 tsp cloves

 

Ingredients:

Dry:
1 cup old-fashioned oats
1/2 cup roasted buckwheat (also known as kasha)
1/2 cup chopped almonds (walnuts or pecans would be good too)
1/4 cup dried currants, cranberries, or fruit of your choice
2 Tbsp hemp seeds

Wet:
2 Tbsp nut butter (I used 1 T peanut butter, 1 T tahini)
1 Tbsp milk, any kind
2 Tbsp honey (or real maple syrup)
2 tsp chai spice
1 tsp pure vanilla extract

Directions:

1. Preheat oven to 325. Line your baking sheet with parchment paper or a silpat baking sheet.
2. In a medium sized mixing bowl, combine all dry ingredients except the dried fruit. Set aside.
3. Combine all wet ingredients in a separate, smaller mixing bowl. Whisk to combine.
4. Add the wet ingredients to the dry and mix thoroughly with your hands.
5. Spread on your baking sheet.
6. Bake for about 30 minutes or until it starts to get golden brown. Add the dried fruit with about 10 minutes left to prevent burning.
7. Sprinkle on yogurt or eat by the handful!

Simple Chai Spice Granola.jpg
 

Wild Blueberry Raspberry Smoothie Bowl

By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time, all opinions are my own.

 

Growing up in New England, berry picking was a thing. I loved picking strawberries in the spring and fresh blueberries and raspberries throughout the summer, coming home with red and blue stained fingered and clothes. My grandparents had a summer house up in New Hampshire in a small town on a lake. As kids, when we weren't jumping off the dock, floating the river, or hiking nearby mountains, we'd happily park ourselves in front of blueberry bush in the garden out front, stuffing our faces and likely ruining our appetites for dinner. 

From a dietitian perspective, I still love berries. I love them for their natural sweetness and vitamin and antioxidant content. Btw, did you know it's National Heart Month? Antioxidants are great for your heart, inflammation, and disease prevention. Many people think fresh fruits and veggies are more nutritious- which is just not the case. Freezing fruit and veggies right at harvest actually preserves the nutrition content. Wild Blueberries are more flavorful than your standard blueberry variety and because they are frozen right at harvest, they're equally as nutritious as if you picked them yourself.

You're going to love this smoothie recipe. A few posts back, I mentioned a few guidelines I follow in making a healthy, satisfying smoothie. As always this one includes a protein for fullness, a fruit for sweetness, and a veggie just because those can be harder to get in. Read more about my smoothie guidelines here. siggi's products are loaded with protein, but if you're recovering from a workout or just want a bit more, try topping your bowl with a pinch of nuts for even more protein and heart healthy fats.

Ok, here it is...

Ingredients:

1/2 cup Wild Blueberries
1/4 cup fresh cherries, pitted
1/2 cup Raspberry siggi's filmjolk, drinkable yogurt
1 cup fresh spinach
optional toppings- walnuts, granola, unsweetened coconut, banana slices, etc.
 

Directions:

1. Combine all ingredients in blender. Blend until smooth.
2. Pour into bowl, top with whatever toppings you like.
3. Eat with a spoon and enjoy!