Gluten Free, Vegan Oatmeal Breakfast Cookies

As many of you know, I recently visited General Mills’ headquarters in Minneapolis, MN. As part of my visit, I was given the opportunity to create any recipe of my choosing (using cereal as one ingredient) in the Betty Crocker test kitchens – which are immaculate and filled with every cooking tool and ingredient you can imagine.

Since Cascadian Farm Organic is one of General Mills’ brands, and I give Layla their “Purely O’s” on a regular basis as an after dinner snack/treat, I decided that would be a perfect ingredient in a healthy breakfast cookie recipe, since I’ve been wanting to make one for a while.

I had my choice of every ingredient under the sun…

And so I chose: bananas, ground flax seed, peanut butter, almond butter, coconut oil, vanilla extract, rolled oats, Cascadian Farm Purely O’s (ground into a flour), almond meal, baking powder, baking soda, walnuts and dark chocolate chips.

The Ingredients

Adapted from Minimalist Baker

• 2 medium ripe bananas
• 2 flax eggs (2 Tbsp ground flaxseed + 5 Tbsp water)
• 1/4 cup natural, salted peanut butter
• 1/4 cup natural, salted almond butter
• 2 Tbsp refined coconut oil, melted
• 1 tsp pure vanilla extract
• 1.5 cup rolled oats
• 1/2 cup Purely O’s flour (Cascadian Farm Purely O’s ground into a flour)
• 1/2 cup almond meal
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 3 Tbsp raw walnuts, chopped
• 1/2 cup dark chocolate chips (non-dairy for vegan)

(Note: to make these gluten free, use gluten free rolled oats, and gluten free oat flour instead of the ground up Purely O’s).

The Directions

Step 1: Preheat oven to 350 degrees. In a large bowl combine flax seed and water and let rest for at least 5 minutes to achieve an “eggy” texture.

Step 2: In a food processor, combine bananas, peanut butter, almond butter, baking powder, baking soda, melted coconut oil, and vanilla. Process until combined.

Step 3: Pour the mixture into a bowl, and add oats, almond meal, Purely O’s flour (or oat flour), “Flax Eggs”, and walnuts; mix well. Refrigerate for 5 minutes to harden.

Step 4: Drop cookies by spoonfuls (I used a small ice cream scoop) on a lightly greased baking sheet or one lined with parchment paper, and press them out a little to expand (they won’t expand in the oven). After you’ve pressed the cookies, add 1 tsp chocolate chips on top of each one.

Step 5: Bake for 15-17 minutes or until the cookies are slightly golden brown.

Step 6: Once the cookies are done, let them rest for a few minutes before serving. These will last up to 4 days stored in an airtight container, even longer if refrigerated and even longer if frozen.

These cookies were absolutely delicious. Not too sweet, with just the right amount of chocolate to feel decadent, but still be really good for you! Grab two of these in the morning before heading out for the day, and it’s equivalent to a small bowl of oatmeal.

Print

Gluten Free, Vegan Oatmeal Breakfast Cookies

Total Time: 60 minutes

Yield: 26 cookies

Serving Size: 1 cookie

Calories per serving: 114.3

Fat per serving: 7.1g

Nutritional Info Per Serving: 114.3 Calories, 7.1g Fat (2.3g Saturated), 11.8mg Sodium, 11.4g Carbs, 2.5g Fiber, 4.1g Sugar, 2.7g Protein

Ingredients

• 2 medium ripe bananas
• 2 flax eggs (2 Tbsp ground flaxseed + 5 Tbsp water)
• 1/4 cup natural, salted peanut butter
• 1/4 cup natural, salted almond butter
• 2 Tbsp refined coconut oil, melted
• 1 tsp pure vanilla extract
• 1.5 cup rolled oats
• 1/2 cup Purely O's flour (Cascadian Farm Purely O's ground into a flour)
• 1/2 cup almond meal
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 3 Tbsp raw walnuts, chopped
• 1/2 cup dark chocolate chips (non-dairy for vegan)
• (Note: to make these gluten free, use gluten free rolled oats, and gluten free oat flour instead of the ground up Purely O's).

Directions

1. Preheat oven to 350 degrees. In a large bowl combine flax seed and water and let rest for at least 5 minutes to achieve an "eggy" texture.
2. In a food processor, combine bananas, peanut butter, almond butter, baking powder, baking soda, melted coconut oil, and vanilla. Process until combined.
3. Pour the mixture into a bowl, and add oats, almond meal, Purely O's flour (or oat flour), "Flax Eggs", and walnuts - mix well. Refrigerate for 5 minutes to harden.
4. Drop cookies by spoonfuls (I used a small ice cream scoop) on a lightly greased baking sheet (or one lined with parchment paper), and press them out a little to expand (they won't expand in the oven). After you've pressed the cookies, add 1 tsp chocolate chips on top of each one.
5. Bake for 15-17 minutes or until the cookies are slightly golden brown.
6. Once the cookies are done, let them rest for a few minutes before serving. These will last up to 4 days stored in an airtight container, even longer if refrigerated and even longer if frozen.

Notes

Adapted from Minimalist Baker

3.1

http://pickyeaterblog.com/gluten-free-vegan-oatmeal-breakfast-cookies/

Recipe by: The Picky Eater, pickyeaterblog.com

My Visit to General Mills

As you all know, a few weeks ago I took a trip to the General Mills’ headquarters in Minneapolis, MN. It was a jam-packed two-day visit, where I spent most of my time chatting with their team and the President of their cereal division (Jim Murphy) about the steps they’re taking to make their cereals healthier.

Before the trip, I was skeptical about General Mills’ efforts to make their cereals “healthier.” While some of their cereals like Yellow Box Cheerios, which are non-GMO, gluten free, and only have 1g sugar per serving, are good choices (and I’m a huge fan of their organic brand – Cascadian Farm), I was obviously concerned about their other cereals like Lucky Charms, Cinnamon Toast Crunch, etc. that have 10g sugar per 3/4 cup serving, and artificial colors/ingredients.

So what did I learn on the trip? Is General Mills just another big bad food company? What are their plans to make their cereals healthier? And what did we talk about for 2 days?

Here is a quick recap:

• The cereal team at General Mills seems to really care about reducing sugar and removing all artificial colors/flavors from their cereals. All of us who attended (me and four other bloggers) expressed concerns over those ingredients, and everyone we spoke to at General Mills echoed our concerns. Over the past few years they have worked to reduce sugar content in their cereals down to 10g (max) per serving, and they are on a long term path to reduce that sugar even further.
• Change can’t happen overnight. Cereal production is amazingly complex and any change that starts now will take at least a year (if not longer) to appear on grocery store shelves. The team mentioned a 5 year plan to getting their cereals healthier, which I appreciated. Changing the ingredients in their cereals while still maintaining the flavors that many consumers love isn’t easy, so the key here is long term change.
• General Mills wants to give consumers healthier options for breakfast. Time and again we heard this from the team. They have families too, and they don’t want to be in the business of making food that’s the equivalent of a candy bar for breakfast. They see an opportunity (as a big company) to make a positive impact in the market — since their products are consumed by millions globally, if they make a change for the better, people will be healthier for it.
• We had all kinds of discussions and experiences. Everything from a detailed presentation on how Cheerios are made and how gluten-free is made possible, to touring General Mills’ headquarters (which is beautiful), to cooking in the Betty Crocker test kitchens (more on that later!), to creating our own ideal cereal and sharing that with General Mills.
• I shared a ton of feedback during our meetings. Reducing sugar to 10g in all cereals and removing artificials is a great start, and I think there is still a lot more that can be done, including:
  • Increasing fiber in their cereals that have less than 3g fiber per serving.
  • Reducing sugar to 6-8g per 3/4 cup or (even better – 1 cup) serving (instead of 10g per 3/4 cup)
  • Removing BHT from all cereals
  • Bringing the ingredients of their non-organic cereals closer to what the ingredients of their organic line (Cascadian Farm) is – this doesn’t mean making their non-organic cereals organic, rather I mean — making the ingredient labels more identical, e.g. if Cascadian Farm is using organic baking powder for their cereals, the GM brand cereal should use regular baking powder: See the equivalent labels for Cinnamon Toast Crunch and Cascadian Farm Cinnamon Crunch, or their Total Raisin Bran vs. Cascadian Farm Organic Raisin Bran.

The good news is that General Mills was really receptive to the feedback, and promised to keep me in the loop as they make further changes to their products.

Now a quick teaser on the Betty Crocker Kitchens: the kitchen was absolutely gorgeous. The walls are actually two-story windows which fill the room with light, and there is every baking tool and ingredient you can imagine. We were given a task of making something (anything!) using one of their cereals, so I figured – what better time to experiment with a recipe I’ve been wanting to create for a while: healthy oatmeal breakfast cookies! I chose to use Cascadian Farm Organic Purely O’s ground into a flour as an ingredient in the cookies. I’ll post the recipe very soon!

All in all, I thought it was a productive, helpful and fun trip, and I look forward to continuing to work with General Mills to make their products healthier overall.

(Note: This was a sponsored trip to General Mills. All photos were taken by General Mills – including the photos of my breakfast cookies which I’ll include in a separate post).

Apple and Date Salad with Brie

Print

Apple and Date Salad with Brie

Total Time: 30 minutes

Yield: 4 servings

Calories per serving: 242

Fat per serving: 14.1g

Nutritional Info Per Serving: 242 Calories, 14.1g Fat (3.6g Saturated), 115.1mg Sodium, 27.5g Carbs, 4.7g Fiber, 18.1g Sugar, 5.8g Protein

Ingredients

• 1 pkg. DOLE Chopped Summer Garden Blend
• 1 Granny Smith apple, cored and sliced
• 1/4 cup pitted dates, chopped
• 1/3 cup walnuts, toasted and chopped
• 1/2 cup red onion, chopped
• 2 oz. Brie cheese, chopped
• Salt & ground black pepper to taste
• 2 tbsp apple jelly
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1/2 tsp Dijon mustard
• 1 clove garlic
• pinch of cayenne pepper

Directions

1. Combine apple jelly through cayenne pepper in a blender. Cover, blend until smooth. Makes about 1 cup of dressing.
2. Directions: Combine salad, apples, dates, walnuts,
3. onion and Brie in large bowl. Toss with Apple Dijon
4. Vinaigrette until coated as desired. Season with salt
5. and pepper to taste.

Notes

Adapted from Price Chopper and DOLE

3.1

http://pickyeaterblog.com/apple-and-date-salad-with-brie/

Recipe by: The Picky Eater, pickyeaterblog.com

The Truth about Calories and Calorie Counting

We see the word “calorie” everywhere: from food labels to nutrition articles, calories are at the center of conversations about weight loss and health.

But what is a calorie anyway?

A calorie is just a measure of energy that is generated from food.

It’s as simple as that. At a high level, if you eat too many calories you will likely gain weight, and if you eat too few calories, you will likely lose weight.

BUT the question remains: Are all calories created equal? And is the key to weight loss JUST about eating fewer calories? What do you really need to know about calories anyway?

That’s where this post comes in

Today we are going to break down all of the myths about calories, and understand what really matters when it comes to the calories in the foods you eat.

First, let’s answer the question: Are all calories created equal? 

Technically (in terms of chemistry), yes. A calorie is a calorie in the vacuum of a lab.

But in the real world, the way calories from different food sources act in your body are different. Calories from a can of soda do different things in your body than calories from broccoli.

How your body uses calories depends on the quality of the food around the calorie. The foods we eat have effects on:

• Cravings
• Liver function
• The production of fat / the storage of fat in our bodies
• Our glucose, insulin and other hormonal responses
• Our gut microbiome
• Our fat-cell responses

To put it simply: hunger and weight gain are controlled by hormones, which are affected by the foods you eat.

Foods aren’t just made up of calories, they are complex mixtures of fiber and other nutrients. Because of this, different foods have different effects on the hormones that control hunger and the those that tell our bodies to either burn or store fat.

So which foods tell us to store fat? Refined carbs, sugars, and processed foods all cause our insulin levels to go up, which causes our body to store (versus burn) fat. Insulin tells the fat cells to pick up fat from the bloodstream, store it and to avoid burning the fat that they already carry.

This is why all calories aren’t created equal. 

200 calories of jellybeans is not equal to 200 calories of fruit & nuts (in terms of how they interact in your body). The fruit/nuts are full of satisfying fiber, protein and fat, while the jellybeans are a refined sugar bomb that send your insulin levels soaring and crashing, which will make you crave a snack an hour later. Calories from fat and protein are more satisfying than refined carbs because you digest them more slowly, which signals your brain to stop eating.

Now, let’s answer the question: Is the key to weight loss JUST about eating fewer calories? 

As you’ve probably guessed after reading the section above…

No! It’s just not that simple. Here are the facts:

1. Since all calories aren’t created equal, eating fewer calories (if those calories are coming from refined carbs and high sugar / highly processed foods) won’t help you lose weight.
2. But: If you eat 6,000 calories of only the good stuff (protein, fruits/veggies, whole grains, healthy fats), you will still gain weight because that’s just too many calories for most people.
3. And: If you restrict calories too much, your body goes into starvation mode (your metabolism slows down to adjust to run on fewer calories), and that makes it harder to lose weight. Also, restricting and counting calories boosts levels of cortisol, a stress hormone linked to weight gain.

Is that confusing enough for you?

So what should you be focusing on if you are trying to lose weight? 

Be aware of calories but stop counting! Instead focus on the quality of food you are eating, eat slowly, listen to your body, and stop when you are satisfied. Focus on lean protein, healthy fats, and un-processed un-refined carbs such as vegetables, beans, whole grains, and fruit: which help our bodies lose fat (versus storing it).

The bottom line: calories are important, but they’re not the only thing that matters. The types of foods you’re eating matters more, and focusing on whole foods (fruits, veggies, complex carbs, lean protein, and healthy fats) and stopping when you’re satisfied is the key to losing weight.

Feed it right, and your body does a good job of managing your appetite and regulating calories without you having to count!

Roasted Cauliflower Salad with Spinach and Chickpeas

I love roasting vegetables in the fall. Butternut squash, carrots, cauliflower, zucchini, peppers, onions, tomatoes — I could go on. The best thing about roasting veggies is that you can extract a TON of flavor without needing to add too much fat or calories. It’s also super simple to do, and you can make a big batch and use it throughout the week in different recipes (soups, casseroles, salads, etc.)

This recipe makes cauliflower the star, roasted to perfection and tossed with a warm dressing, along with some chickpeas for protein, spinach for some greens, and kalamata olives for a nice tangy bite. It’s also vegetarian, vegan, and gluten free, but is so satisfying you won’t even notice

I’m sharing this recipe in honor of Breast Cancer Awareness Month — I’ve teamed up with Pink Ribbon Produce and its produce partners to help raise awareness about increasing fruits and veggies in our diets (the goal is at least 2.5 cups a day) to help lower cancer risk (cruciferous veggies like cauliflower, and greens like spinach are especially great for prevention!)

A little bit about why I’m supporting this cause: PRP has raised over $553,000 for breast cancer awareness and prevention since it started 10 years ago. This month, 3 retailers: Harris Teeter, Meijer and Price Chopper are participating. When you shop at these stores during the month of October, (look for participating produce suppliers with a PRP icon next to them), you are both financially and symbolically supporting the National Breast Cancer Foundation. 100% of the donations made by the produce partners support NBCF and goes back into the community by providing mammograms and educational programs to help save the lives of thousands of uninsured women. And on a personal note, breast and ovarian cancer have affected many women in my family – so this hits particularly close to home. 

I’d love your help in raising awareness about Pink Ribbon Produce by sharing this post! And I hope you all love this recipe!

Print

Roasted Cauliflower Salad with Spinach and Chickpeas

Total Time: 60 minutes

Yield: 4 servings

Calories per serving: 332

Fat per serving: 19.3g

Nutritional Info Per Serving: 332 Calories, 19.3g Fat (2.2g Saturated), 910mg Sodium, 34.8g Carbs, 10.2g Fiber, 0g Sugar, 9.6g Protein

Ingredients

• 1 large head Cauliflower, outer leaves removed, cut or broken into bite-size florets/pieces
• 4 tbsp extra virgin olive oil
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 1 tbsp white wine vinegar
• 1/2 tsp mustard seeds
• 1 tbsp Dijon mustard
• 1/4 cup chopped Italian parsley
• 1 15oz can chickpeas, rinsed and drained
• 6 oz Baby Spinach
• 1/4 cup Kalamata olives, chopped
• Salt and freshly ground black pepper to taste

Directions

1. Preheat oven to 400 degrees. Line a cookie sheet or sheet pan with parchment or foil.
2. Toss the cauliflower pieces with the 1 tbsp olive oil, salt and pepper. Spread on the prepared sheet and roast in the oven for about 35 minutes or until golden brown, tossing the vegetables once midway through cooking time.
3. While the cauliflower is roasting, heat the vinegar and mustard seeds in a small saucepan over low heat for 5 minutes. Stir in the Dijon mustard, parsley and olive oil. Keep warm.
4. Place the chickpeas, spinach and olives in a large bowl. Add the hot roasted cauliflower and warm dressing, tossing to wilt the spinach a bit and coat all ingredients lightly with dressing.
5. Taste and adjust seasonings with salt and pepper if needed. Serve warm or at room temperature.

Notes

Recipe and Image from Earthbound Farm

3.1

http://pickyeaterblog.com/roasted-cauliflower-salad-with-spinach-and-chickpeas/

Recipe by: The Picky Eater, pickyeaterblog.com

Potato Tofu Verde Enchiladas (and a Nasoya giveaway!)

Fall is in full bloom here in Ann Arbor, and it has been absolutely gorgeous outside! I mean seriously, this is what I get to look at every day in October:

It doesn’t get much better than that.

And something about fall makes me want to make heartier dishes — like casseroles and stews, with “meatier” ingredients that stick to your ribs as the weather gets colder outside.

So when the folks at Nasoya approached me and asked if I was interested in trying their new line of Baked Tofu: with flavors like “Chipotle” “Sesame Ginger” and “Teriyaki” – I thought it was the perfect opportunity to make a fall-inspired recipe at home!

These enchiladas completely fit the bill: they’ve got fall veggies like potatoes and peppers, spicy flavors to warm you from the inside out (hello cumin, paprika, and chili powder), and are cheesy and satisfying thanks to the two types of cheeses in this recipe.

I modified the original recipe from Nasoya pretty significantly, but this was certainly inspired by their version. And in addition to sharing this recipe, one lucky reader has the opportunity to win FIVE free Nasoya products through this month’s giveaway!

To Enter: You can enter in one of five ways (each option below counts as a separate entry):

1. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads  plus you’ll get a free healthy meal plan when you sign up!)
2. Subscribe to The Picky Eater via RSS or via email
3. Like The Picky Eater on Facebook
4. Follow me on Twitter (@pickyeaterblog)
5. Follow me on Pinterest

Then post a comment here for each option above that you chose. 

This giveaway will be open until Thursday, October 29th at 11:59pm PST. I’ll be selecting the winner at random (via random.org) and will contact them via email. I’ll be announcing the winner in the comments of this post on Friday, October 30th.

Print

Potato Tofu Verde Enchiladas

Total Time: 60 minutes

Yield: 5 servings

Serving Size: 2 enchiladas

Calories per serving: 409

Fat per serving: 11g

Nutritional Info Per Serving: 409 Calories, 11g Fat (5.3g Saturated), 640mg Sodium, 61g Carbs, 7.5g Fiber, 2.5g Sugar, 20.8g Protein

Ingredients

• 1 tbsp olive oil
• 3 baby red potatoes, diced
• 1 cup frozen whole kernel corn
• 1 jar (16 ounces) salsa verde
• 1 package (8 ounces) Nasoya Chipotle-Flavored Marinated Baked Tofu, cut into 1/4-inch cubes
• 3 red bell peppers, diced
• 1 red onion, diced
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp chili powder
• 1/4 tsp salt
• 10 (6-inch) corn tortillas
• 1 cup shredded Mexican cheese blend
• 1/4 cup crumbled Cotija cheese

Directions

1. Heat oven to 350°F. Spray 11x7-inch baking dish with cooking spray.
2. In 10-inch skillet, heat oil over medium heat. Add onions, peppers, and potatoes; cook 4 minutes. Stir in corn; cook until potatoes and corn are tender and light golden. Add all the spices, salt, and the tofu.
3. Remove from heat; stir in 3/4 cup salsa verde.
4. On microwavable plate, stack tortillas and cover with paper towel; microwave on High 1 minute to soften.
5. Place 1/3 cup potato mixture along center of each tortilla.
6. Sprinkle with 1 tablespoon Mexican cheese blend.
7. Roll up tightly, and place seam sides down in baking dish; spoon any remaining filling and remaining salsa over tortillas.
8. Sprinkle remaining Mexican cheese on top of tortillas.
9. Bake uncovered about 15 minutes or until sauce is bubbly around edges.
10. Remove from oven, garnish with Cotija cheese.

Notes

Adapted from Nasoya

3.1

http://pickyeaterblog.com/potato-tofu-verde-enchiladas-and-a-nasoya-giveaway/

Recipe by: The Picky Eater, pickyeaterblog.com