Gluten Free Chocolate Cherry Oatmeal Bars

Chocolate. Cherry. Gluten Free AND Healthy. Almost too good to be true!

Many brilliant recipes arise out of sheer necessity, and these Gluten Free Chocolate Cherry Oatmeal Bars (“CCO Bars”) are no exception!

Over the past few weeks, my morning routine has included many more early-morning Client calls, workouts and workshops, which forced¬†my all-time-favorite protein pancakes to fall out of rotation. (I’ll choose sleep over pancakes, thank you very much!)

I had to find other options to fuel myself to fuel and energize others.

To quote Top Gun, I had a need for speed… speedy breakfast options, that is, and I was tired of relying solely on hardboiled eggs, pre-made bars or to-go cups of homemade protein drinks that I shook like a martini on my way out the door.

CCO Bars were the perfect solve and complemented the on-the-go, early morning hardboiled eggs or leftover salmon!

Low sugar, high fiber, packed with antioxidants and straight-up delish, these are now a staple in my breakfast routine!

In fact, these CCO Bars received the “ravest” of reviews among my go-to baked goods by a very discerning group of taste testers ūüôā

Gluten Free Chocolate Cherry Oatmeal Bars

Yields 8 two-inch bars

Ingredients

  • 1/2 c. gluten free flour of your choice (My fave is Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour)
  • 1/2 c. old-fashioned oats
  • 2 eggs
  • 1/2 c. brown sugar OR 1/2 c. monk fruit sweetener OR heaping 1/2 c. date sugar
  • 1/4 c. olive oil OR half-stick of butter OR 1/4 c. ghee
  • 1/4 c. milk (cow’s, nut, pea, etc.)
  • 1/4 c. dried dark cherries (unsweetened or otherwise without added sugar)
  • 2 Tbl. cacao powder
  • 1/2 tsp cinnamon
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • Optional: 1/3 c. chocolate chips, couple of handfuls walnuts, a tablespoon of chia seeds

Directions

  1. Preheat oven to 325F degrees.
  2. Blend all ingredients except for GF Flour and cherries.
  3. Once blended, stir in flour and cherries. DO NOT OVERMIX.
  4. Pour into greased 8 x 8 pan.
  5. Bake for 25 to 30 minutes or until almost fully baked (you want the fork to come out with a little bit of batter still on. GF baked goods are easy to overbake, then they become dry or dense).
  6. Remove from heat, let cool, cut into 2-inch bars and enjoy!

If you have a go-to healthy breakfast, I’d love to hear about it, and if you have a friend who would enjoy this healthy take on chocolate and cherries, share this article!

 

 

 

The Cherry Cordial Smoothie | A Delicious Recipe!

gluten free, dairy free, nut free, vegan protein smoothie with cherries and coffee

Wow, this smoothie. It’s so good, it can easily be misconstrued for dessert! Particularly if you freeze it and serve it as such ūüôā Nothing like a delicious finish to a meal that also packs a punch of antioxidant goodness for your whole body! The coffee and sweetness of the cherries offer a richness to the flavor that is satiating and indulgent. Enjoy for breakfast, lunch, or even dessert!

Cherry Cordial Smoothie

Serves 1-2

Ingredients

  • 1/2 cup milk or milk alternative
  • 1/2 cup ice
  • 1/4 cup frozen, pitted cherries
  • 1/4 banana
  • 1/4 cup brewed coffee, cooled
  • 1 scoop protein powder of choice
  • 2 Tbl of avocado
  • Optional: cacao powder, maca, ground flax seeds
  • Toppings: chia seeds, granola, seeds, etc. Go nuts! #punny

Directions

  1. Blend.
  2. Serve.
  3. Enjoy!

Tell us about your favorite smoothie! Share your ideas below on how you improve your desserts to get a gentle sweetness without a sugar overload!

Wishing you a life of greens, grace and gluten-free goodness!

After The Party Smoothie

chocolate-cherry smoothie bowl with banana slices and chia seeds, easy smoothies

You guys know that I use the kitchen as an apothecary of sorts, particularly favoring smoothies. Smoothies provide a slew of nutrition Рparticularly antioxidants, veggies and superfoods Рwith little work and minimal prep time, which makes my life easier. With little effort and maximum benefits, smoothies are a go-to meal or snack for any busy bee.

You’ve heard it before that a healthy lifestyle is made of small, consistent choices that benefit you over the long-haul. Mental, emotional, or physical, these small changes made over time compound to bring about lasting ease in your body! Swap that pack of Skittles or BLT with fries for a nutrient-packed smoothie once or twice a week and you will see results.

To get you started, here’s a powerhouse packed with antioxidants to fight free radicals & inflammation (which could present as joint pain, redness in the skin, brain fog) and veggies, healthy fat, and protein to stabilize blood sugar and give you a lasting feeling of fullness. This one is particularly helpful after a night on the town or weekend girls’ trip!

After The Party Smoothie

Serves 1-2

Ingredients

  • 1/2 c. frozen cherries
  • 1/2 c. ice
  • 1/2 nut or seed milk
  • 1 c. H2O
  • 1/3 c. raw cauliflower
  • 1-2 scoops protein powder; this one¬†in vanilla is our fave these days!
  • 1 tbl cacao powder
  • 1 tbl avocado
  • 1 tsp maca
  • 1/3 banana
  • Optional add-in’s: turmeric, chia seeds, flax seeds or flax oil, goji berries, whatever else you choose!

Directions:

  1. Except for the banana, blend all ingredients in a blender.
  2. Slice banana on top.
  3. If you opt for chia seeds, stir them into the smoothie once blending is complete.
  4. Try it out, make it your own and tell us all about it!

We love hearing how you incorporate healthy recipes and habits into your lifestyle, then share those tips with those around you. A rising tide lifts all ships, and together, we can help shape a healthier, happier world! Share this recipe with anyone on social media or in real life who might enjoy it, or better yet make it together! Cheers to your health.

S&R’s Roman Omelette

You may be familiar with a Tortilla Espanola, or Spanish Omelette, a delicious dish from Spain consisting of eggs, potatoes and onions and perhaps a few spices, like chives. Having studied¬†Spanish cuisine and culture for years, I was immediately inspired to create a unique recipe for a similar dish with an Italian flair when things went a little awry while preparing¬†Italian “Fried” Cauliflower. As with many creations throughout history, some of our best ideas come about when amidst a total mess ūüôā

Instead of thinly sliced, layered potatoes, the S&R Roman Omelette includes slices of cauliflower, mixed with sliced onion and covered by an egg solution, chockfull of the herbs and spices to give it that Italian flavor we know and love.

Get a load of this! Not only is it rich with Vitamin C (move over, oranges!), a slew of B Vitamins (including Folate, important for women!), and Vitamin K (good for strong bones and preventing heart disease), but Cauliflower is also a powerhouse of phytochemicals and antioxidants. In fact,  the National Foundation for Cancer Research considers it a cancer-curbing cruciferous veggie! Sounds like eating a delicious dish full of this superfood is una buona idea to me, Paisan!

Roman Omelette

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 1 head raw cauliflower
  • 1/2 one yellow onion, thinly sliced
  • 1 dozen cage free eggs, or 2 cups egg whites

Italian herbs and spices to taste; we used:

  • 1 tsp parlsey
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 1/2 tsp garlic
  • 1/2 tsp course black pepper
  • 1/2 tsp sea salt

Instructions

  1. Preheat the oven to 350F degrees.

  2. Spray or grease a large pie pan or casserole dish.

  3. Slice the head of cauliflower parallel to the base into half-inch steaks. If florets or pieces fall off, you can include them, too!

  4. Layer the cauliflower steaks and the onions in your pie pan or casserole dish.

  5. In a large bowl, beat the eggs with the herbs.

  6. Once fully beaten, pour over the vegetables in the pie pan or casserole dish.

  7. Bake for ~45 minutes or until the eggs have finished cooking and the top is slightly golden.

  8. Enjoy!

a scene of sliced cauliflower on a cutting board
Sliced cauliflower steaks replace the sliced potatoes in this new-world take on an old-world staple.
a casserole dish filled with cauliflower
Layered cauliflower and onion slices.
the casserole dish with the egg mixture added to cover the cauliflower
Make sure to cover all the cauliflower with the egg mixture.
The casserole dish cooked next to a serving of the omelette with a greens salad topped with grapefruit
The Roman Omelette is lovely for brunch or dinner, and can be paired with a simple greens salad, sautéed spaghetti squash, or simply as-is! Buon Appetito!

Another delight about Italian living is the slow pace of mealtime and the enjoyment of the people with whom you share it, so share this dish (or recipe) with your loved ones, and enjoy each moment as you savor each bite!

 

 

Pamplemousse Greens + Vinaigrette Fraiche, a Delicious Summer Staple

Salad of mixed greens topped with cucumber, avocado and grapefruit
Pamplemousse Greens

Spruce up your salad this summer with an unexpected twist and a deliciously fresh vinaigrette!

Pamplemousse Greens is one of my favorite summer salads! It’s simple, yet refreshing ¬†and impresses every time. It makes a beautiful side salad for a poolside BBQ or as a stunning main dish with salmon. Although your friends may love it for it’s tang, sweetness and crunch, you’ll love it for its heavy-hitting nutrients like vitamin C, lycopene and a slew of other antioxidants and minerals that revive the skin, detox the bod and hydrate, too. It’s so good, you may not even want to share!

Is there any wonder this salad is one of the S&R summer staples!?

C’est magnifique!

Pamplemousse Greens Salad + Vinaigrette Fraiche

Serves 4

Ingredients

  • 6 cups baby kale, spinach or both
  • 1.5 large grapefruit, peeled
  • 2 avocados
  • 1 cucumber
  • 1/2 grapefruit peeled
  • 1/4 c. chopped yellow or white onion
  • 1/4 c. EVOO
  • 2 Tbl. red wine vinegar
  • 1 Tbl. water
  • 1/2 tsp sea salt
  • 1/4 tsp sesame seeds
  • 1/4 tsp parsley
  • 1/4 tsp black pepper

Directions:

  1. If greens are not yet washed, rinse, then dry using a salad spinner or a dish towel.
  2. Divide the grapefruit into sections, then tear or slice into bite-sized pieces; you’ll use 1 1/2 of the grapefruit for the salad. The other half you’ll use in the dressing.
  3. Slice the avocado into moderately thin slices.
  4. Slice the cucumber thinly.
  5. Create a bed of the clean greens, then place the remaining ingredients on top.
  6. Tear the remaining grapefruit into bite-sized pieces, if you have not already, and squeeze all the juice into the a sealable jar or plastic container (Gladware, Tupperware, etc.). Leave the fruit sections intact and include them in the jar, if desired.
  7. Add all of the remaining ingredients.
  8. Tightly close the container to ensure no spillage
  9. SHAKE!
  10. Once all the  ingredients are fully combined, the Vinaigrette Fraiche dressing is done!
  11. Plate your salad and lightly pour the dressing over it, and enjoy!

     

    Vinaigrette Fraiche | Getting ready to shake it up!

     

    Pamplemousse Greens Bowl with salmon, brown rice and the delish Vinaigrette Fraiche

 

 

Pretty Fresh Pico!

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

Although we usually think of fresh salsa as a summer dish, this superfoodified, veggie-licious side item is perfect for fall, too! With tailgates and dinner parties sprinkling your fall calendars, consider this easy table-topper for your next soiree or potluck.

What You’ll Need
Makes 3 cups

1 orange, red or yellow pepper
– 1/2 of a small white or yellow onion
– 3-4 Roma tomatoes
– 1/4 cup fresh cilantro (1/2 of the typical bunch you find “pre-bunched” at the grocery store)
– 1 can of black beans
– 1 bag of frozen fresh corn
– 1/2 jalape√Īo pepper
– The juice of one lime
– Sea salt to taste

 

What You’ll Do

– Dice the pepper, onion & Roma tomatoes and put aside in a bowl

– Chop the jalape√Īo into tiny pieces and add to the bowl

– Squeeze the juice of the lime over peppers, onion and tomatoes

РPour the frozen corn into a mesh strainer, and run water over the corn until no longer frozen (but still cold)

– Add the corn to the bowl

– Chop cilantro and add to the bowl

– Pour the black beans into the strainer and rinse, then pour into the bowl

– Mix all the ingredients

– Sprinkle sea salt to taste

– Enjoy as a salad topper or side dish!

 

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Superfood for you: Ginger

Ginger, MindBodyGreen, anti-inflammatory, anti-cancer, cancer, natural health, prevention
Photo Cred MindBodyGreen

Ginger is one of my three favorite natural anti-inflammatories. (The others being garlic and the lesser known turmeric.) It is one of my staples, always in my fridge. Not only does this root add a yummy zing to my favorite green juice and culinary Asian adventures in the kitchen, it is also a must-have in my natural health toolbox, as well.

Most of you Roses probably know that ginger alleviates a lot of tummy troubles, like motion sickness, pregnancy-related nausea and chemo-induced nausea, but did you know the power of this root goes beyond aiding digestive distress?

Ginger contains very potent anti-inflammatory compounds called gingerols, which have been shown in numerous studies to alleviate pain often caused by osteoarthritis or rheumatoid arthritis, as well as improve mobility levels (read more here). This root has been shown to be more effective against staph infections than antibiotics, and ginger also reduces chronic systemic inflammation, which has been studied and found to be an underlying cause of many serious diseases, including cancer.

Looking to be even more impressed, read through the below info graphic from fitlife.tv, do a little internet search for “health benefits of ginger” or check out this article by Heidi Stevenson who compiles a slew of scientific information into a digestible format.

Ginger-Benefits-Large

Ginger is potent, even in small doses, so even a gentle increase in your consumption will yield benefits. Not sure how to get more ginger in your life?

A Few Easy Ideas:
РFor nausea: Make ginger tea made by steeping one or two 1/2-inch slices (one 1/2-inch slice equals 2/3 of an ounce) of fresh ginger in a cup of hot water
– For joint pain:¬†Add as little as 1/4-inch slice of fresh ginger grated into water or mixed into salad dressing. Here’s my mother’s¬†lovely recipe for “Gla’s Spa Water,” a refreshing, nutritious take on traditional H2O that is quite soothing and delightful no matter what ails you!
– For¬†overall wellbeing: Get creative!¬†Add ginger to your morning smoothie, your green juice, your salad dressing or experiment with entrees and side dishes that include ginger as an ingredient. A little goes a long way with this powerful little guy, so even if you ease your way into a ginger-filled diet, you’ll still reap the benefits.

Gla's Spa Water
Gla’s Spa Water & Ginger, Carrot and Beet Juice Mmmmm!

AS ALWAYS: With any powerful herb or spice, there is the potential for food allergies and/or drug interaction, so be sure to check with your doctor if you are on any prescription medications to avoid the risk of drug interaction, particularly if those prescriptions are to treat diabetes or blood-pressure.

Gla’s Spa Water

Gla's Spa Water

Want to know a little secret? Sometimes, I get a little bored with water. Blasphemous, I know. But, c’est la vie. It’s true.

You can imagine my delight when my mom, “Gla,” discovered a refreshing take on H2O. Calorie free, flavorful and good for your skin, your digestion and your overall well-being, Gla’s Spa Water is a must-have year-round. Although the below¬†recipe calls for a large pitcher, reduce the ingredients by half and make it in your liter-sized Nalgene or other BPA-free water bottle.


Gla’s Spa Water
In a large pitcher, combine the following:

– 1 sliced cucumber
– 1-2 sliced lemons
– 1-2 sliced limes
– 1 sliced orange
– A couple of sprigs of mint leaves
РA grated knob of ginger (1-2 inches, peeled) 

Chill for 4-6 hours or even overnight for the most robust flavor and nutrient-dense experience. Without discarding the ingredients,¬†you can continue to refill the pitcher with water for a few days, at which point, you’ll want to replace the fruit, veggies and herbs with fresh.¬†

Cucumber water, ginger recipe, lemon, lime, mint, recipe, spa water, gluten free, health coach atlanta, anti-inflammatory food, easy recipe
From The Gla herself, Spa Water in her Italian kitchen

For you rosebuds who like your essential oils: Using top-notch EO’s, combine the above flavors for your a fruit-free version.

Berry, Berry Good Smoothie: A New Take on an Old Classic

berry smoothie, recipe, gluten free, gluten free on the go, easy recipe, breakfast smoothie, breakfast, kid friendly

Although summer is drawing¬†to a close, I still have a hankering for¬†berries. What better way to get them than in my morning smoothie! Taking our old favorite, Green Goddess Smoothie, I added a little OJ and some frozen organic berries (found in the freezer section; cheaper than fresh, but with the same maximum nutritional punch). Also, because my energy has been dragging a bit lately (credited to a wee¬†back injury), I tossed in a few tabs of Brewer’s Yeast for extra Niacin and B-vitamins.

The result? A fresh, delish, superfood smoothie that is just, dare I say it, berry berry good! ūüėČ

The Berry, Berry Good Smoothie

Serves 1
1 ‚Äď 1 1/2 scoops of Garden of Life RAW Protein, Vanilla flavored (seen¬†here)
1/2 banana
Handful of Spinach or Kale (or both!)
1/4 of an avocado
1/4 cup 100% OJ (squeeze your own, or do like I do and get it from the grocery; if you buy it from the store, read the ingredients. We want only OJ in the list!)
1/4 cup milk (hemp, rice, almond, flax, etc.)
1/2 cup H2O
1/2 cup ice
1/2 tsp maca powder (seen here)
1/4 c. berries
4-5 Brewer’s Yeast tablets, or 1 tsp Brewer’s Yeast powder

For a yummy sorbet and kid-friendly dessert, add a few more ice cubes and blend or freeze until almost solid!

 Bon appétit!

 

In the Kitchen: Broccoli & Slaw Salad with Tahini Dressing

Serves 2-4 (depending on if a side item or main dish)

Ingredients:
For the Dressing:
2 tbl Tahini
1/4 c lemon juice
1 tbl water
Optional: 1/2 tbl nutritional yeast, cayenne pepper to taste

For the Salad:
One bag of broccoli slaw (can be found in the produce aisle at the grocery store)
One bag of broccoli florets or one large head of broccoli
Cooking spray or other oil of your choice (olive, coconut, sunflower, etc)
1/2 yellow or white onion
1-2 cloves of garlic
1-2 sprigs of rosemary
1 tsp of fennel seeds
1/8 c. cranberries, raisins or other dried fruits
Optional: walnuts, pine nuts, toasted pumpkin seeds

To Do:
Mix up the dressing by whisking the ingredients together or whipping them together with a fork. Put aside.

Saut√© the slaw using oil or cooking spray with the onion, garlic, rosemary and fennel. You want the onions to slightly carmelize, and the colors of the slaw to stay vibrant, but be a wee bit softened to make the digestion easier on your digestive “tubes.”

While keeping your eye on the slaw, pop the broccoli florets in the microwave to blanche. I use a veggie steamer and usually cook them for about 2 minutes. You want the broccoli to maintain its green color and crunch, but be cooked just enough to be easy to digest.
*Helpful hint: if you break off a piece of the floret, it should give you a little bit of resistance. Too much resistance, it’s overcooked; too little, it’s too raw.

Once the veggies are cooked, place into a big bowl and toss with the dressing and the cranberries or other dried fruits. For you nut-friendly folks, feel free to toss in some walnuts or pine nuts for some extra yum! Vegans & Vegetarians, mix some nutritional yeast in to the the dressing to give it a little nuttier or cheesier flavor or throw on some tempeh crumbles for a fun twist! Mmmm!