Overnight Oats...

I love oats so much, I cannot even express how versatile, and wonderful they can be in the kitchen. I, sadly, cannot consume them too very often. They are not a food my body loves too terribly much, so I try not to overdo it. Nonetheless, they offer quite the nutritious punch, and I will enjoy them on occasion. Such an awesome source of fiber! I always purchase certified gluten-free and organic. Oats have been shown to be highly genetically modified so look for that organic label. Oats are often cross-contaminated with wheat, so it's important to tell someone with a sensitivity or allergy to wheat whether or you use certified gluten-free oats or not.

So I super love breakfasts that I can prepare the night before to make my life more simple in the morning. Well in walks in all the foodie bloggers rage...overnight oats, so appropriate. I wanted to share how I prepared them the last time. It was super yummy, so much so that I prepped the next day again to have them the same exact way in the morning.

I always soak my oats with water and apple cider vinegar the night before to increase nutrient absorbance potential as well as making them more digestible. Here's how I typically soak them. I love that with overnight oats you do just that except just a tad bit differently.

Overnight Oats Recipe

You'll need the following for your base...

1 16oz Wide Mouth Mason Jar
1/2 Cup Organic Certified Gluten Free Traditional Rolled Oats
1/2 Cup Organic Full Fat Coconut Milk
1/2 Tsp Fresh Organic Lemon Juice (helps with making oats more digestible)
4 Drops Organic Stevia (WE use Trader Joe's)
3/4 Tbsp Organic Chia Seeds

Mix the above ingredients in the jar. Then layer the following ingredients in this order. I do this every time I make them. What comes after this may vary.

Toppings...

1 Handful Frozen Organic Raspberries
2-3 Tbsp Raw Chunky Almond Butter (We use Trader Joes)

Top with dairy free yogurt. I used Kite Hill Greek Almond Yogurt. Place it in the fridge. In the morning drizzle with raw honey on top and add such fresh fruit like I did with the bananas.

You can get really creative and top them with all kind of yummy options.

Have you made overnight oats? What toppings do you like to use?

Helping you to be a good steward of your health,

Marie Brock, HHC

Quick Vegan Sprinkle Cheese (Parmesan)

Yes, I know, I know, it's not really cheese, certainly not Parmesan, if it's not made from milk. Nonetheless there are those of us who either don't eat animal milk products at all, are going vegan for a cleanse, or shoot just plain ran out of cheese and are too lazy to go to the market.

You can use almost any raw nut for this recipe. The key is to not over process, unless you want a nut butter. A food processor or high speed blender is needed. I don't think Mom's Oster from 1973 is going to cut it. You can get a good food processor at the thrift shop. If you don't have one, please do yourself a favor.

You can use this on gluten free or regular pasta, veggies, or popcorn.

Here's a quick flick on how to make it below.

Vegan Sprinkle Cheese Recipe

Ingredients:

1/2 C Raw Walnuts (I suggest soaked and dried to increase enzymes)

1/4 C Nutritional Yeast

1/2 Tsp Celtic or Himalayan Salt

Directions:

Put everything into the processor. Process until it looks ground. *Remember not to do it too much though. Then that's all she wrote folks!

It tastes good, try it! Tell me if you experiment with different nuts, and which ones you like better. You can try raw almonds, cashews, Brazil nuts, or macadamia nuts. Get creative and add other herbs and spices like turmeric, garlic, or rosemary. Be healthy, be blessed, and be a good steward!

Vegan Soy Free Mayo

Thought I'd share a quick little recipe I found for a great mayo substitute if you can't do eggs, don't want all that nasty soybean oil, or want deviled eggs and think all that egg between the mayo and eggs themselves is over kill. Whatever your reason, I think you will enjoy it. Use it in any recipe calling for mayonnaise.

The original recipe can be found in the Nourishing Friends Cookbook authored by Leanne Vogel. I keep these ingredients in my pantry on a regular basis, so it was easy to whip up a batch quickly. 

I think you could easily substitute the cashews for macadamia nuts and the raw apple cider vinegar for raw coconut vinegar, and hemp oil for the olive oil, if you wanted. It's a very nourishing recipe with the ingredients as is truth be told.

Coconut milk and oil are full of health benefits! The oil contains 3 anti microbial and antibacterial medium chain fatty acids. They are all a super boost to the immune system naturally. One of the acids in particular is called monolauric acid. In the body it is converted into a compound called monolaurin. Our bodies need utilize element to stay healthy. Make a note it is ONLY in organic unrefined virgin coconut oil. The only other food that contains monolauric acid is human breast milk. (This is one reason breast feeding  is so important.) The oil is in the milk. The milk is a blend of the flesh and water. It's packed with vitamins B, C, E, and many minerals like magnesium, potassium, and phosphorus.

Cashews contain healthy monounsaturated fat, and are high in antioxidants, special vitamins,that help deter cancer cells from forming. They are rich in magnesium, which is an integral mineral in our bodies it regulates nerve and muscle tone, controls how much calcium we receive, reduces high blood pressure, helps with going and staying asleep, and relaxes muscles. I get my cashews from Trader Joes or Nuts.com.

The recipe originally just calls for sea salt. Beware of that term. All salt is from the sea, so technically any salt can say, "sea salt." I specifically noted Celtic sea salt. Another acceptable salt would be Himalayan (pink salt). Celtic sea salt is from the coast of France. It has not been bleached or dyed white like table salt, all of the natural minerals are still in tact (over 75) like sodium, potassium, calcium, iron, magnesium, phosphorus, and more. It also does not contain any scary anti-caking agents. I don't know about you, but I just want to eat salt.

Ahhh the wonders of turmeric, such an incredible little root! Used in Ayurvedic medicine for years, here in the USA we are finally waking up to its power. Turmeric is a deep yellow/orange root, first heard used widely in India, has wonderful immune health properties as well as a natural anti-inflammatory. I throw it in whatever I can.

Extra virgin olive oil (EVOO) is a super source of healthy omega 9. It has some omega 3's, but not much. Our bodies naturally make the fatty acid omega 9, so take it easy. It a healthy fat for the heart. Make sure to choose a true EVOO. Look for ones in dark glass bottles, with deep rich yellow/green hues, and a harvest date on the back. Many olive oils on the shelves in today's markets are not pure even if they say so on the label. California's olive oil standards are very high, so one from CA is a safe bet.

I actually drink a little raw "unpasteurized" apple cider vinegar (ACV) everyday in my water. It's great for digestion, regulates the pH in the body, burns fat, and helps our immune system function well. I like the Braggs brand. ONLY RAW ACV has the health benefits. 

Recipe:

1/2 Cup Organic Whole Coconut Milk

4 Tbsp Coconut Oil

1/4 Cup Raw Cashews (soaked for at least 20 minutes in filtered water in a glass jar or bowl)

1/2 Tsp Celtic Sea Salt

1/4 Tsp Organic Ground Turmeric

2 Tbsp EVOO

3 Tbsp Raw ACV

Directions:

Put everything in a food processor or blender.

Process really well until creamy.

That's pretty much it. Then put it into a glass jar or Pyrex type dish. It should keep for a few weeks in the fridge. Enjoy!

After being refrigerated the oil balls up a little bit and looks grainy. That's perfectly fine and natural.