A drinkable breakfast for those on the go!

So since we got our Vita-mix, we’ve been searching for new smoothie recipes to try. I am all for “inventing” but not every combination of vegetables and fruits is a hit (or has the appearance of being appetizing – but that is what opaque/coloured cups are for haha). Plus, there is so much out there in the world wide web! Earlier in the week my husband was talking about the combination of banana and peanut butter (I have your attention already, right? yum!). This really didn’t seem novel to me as I grew up making lots of smoothies, inventing and experimenting with milkshakes. Anyway, he was searching tonight for a “recipe”, you know, as most men do when they are motivated in the kitchen. He NEVER makes anything without a recipe, unless it is BBQ sauce or spice rubs. I find this humorous especially since I cook most things without a recipe, and sauces and spice blends are what I usually search for as recipes so I don’t end up with something over-spicy or just downright awful.

Anyways, so he finds this recipe with oatmeal. LIGHTBULB! This immediately reminds me of a child I saw whose mom would add oatmeal blended into her bottle of milk. That is another story of its own, but I thought, as a smoothie this might be worth trying…perhaps breakfast as a smoothie, but actually well balanced. Most people think of smoothies as  either fruits, vegetables, juices and water. Or the latter with milk and yogurt added. The bottom line: 2 of 4 food groups. Why not aim higher, for 3 or 4? As Dietitians we often recommend 3 or 4 food groups per meal, and 1 to 2 per snack so that at the end of the day you have achieved balanced calories, nutrients, and vitamins. All in all a better means of meeting your needs from all the food groups.

So tonight we tried a Peanut Butter Banana Oatmeal Smoothie from the attached link. We doubled the recipe and divided it into 4 servings. Each serving was then 1/2 serving of milk products, 1 meat/alternative serving, 1/2 fruit serving, and 1/4 grain serving. The boys LOVED it, and it was the perfect before bed snack:

Ingredients (we doubled this)

Peanut Butter Banana Oatmeal Smoothie, photo from thekitchenpaper.com
Peanut Butter Banana Oatmeal Smoothie, photo from thekitchenpaper.com
  • ¼ cup peanut butter
  • ½ cup vanilla yogurt
  • ½ cup milk
  • ⅓ cup uncooked plain oatmeal
  • ½ tsp cinnamon
  • 1 banana (frozen or fresh)
  • 2 Tbsp honey (optional)
  • Blend all ingredients together

This smoothie would be the perfect breakfast on the go in your travel mug maybe in a slightly larger portion for adults, a post workout recovery food, a mid afternoon or before bed snack for the whole family, or even dessert!

I hope you enjoy this as much as our family did. Remember that the possibilities with a blender are endless, especially when we have access to our good ol’ friend the internet!

~Melissa

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My house smells of delicious-ness!

Sunday. A family day. A worship day. A relaxing day. And of course a slow cooker day!

On the weekends I try to cook a few larger meals so that there are leftovers for Monday lunch at work, and possibly Monday evening if I am running late. While getting a few necessities today (and several other non-essentials as it always seems), I wandered the aisles of Costco to plan my supper meal. The boys were with me and joyfully tried many free samples to their hearts content. Why is it that they are so keen to try new things at Costco? Is it the atmosphere? Or the unintentional peer pressure as we quickly move table to table, with eyes all around?

Fish tacos? “No mom, I don’t like that”. Lamb roast? Too expensive today. Pork roast? On sale?! Done.

Now how to prepare it…thinking…thinking…why don’t I dust off a cookbook? That is why I buy them right? It seems I review them less and less now with the internet having such an array of websites that are easier to search based on the ingredients I may have when I don’t plan ahead. Sound familiar? I am a huge fan of the scrumptious recipes in “Cook!” by Dietitians of Canada, a compilation from Dietitians, Chefs, and Nutritionists. Since I never seem to have exactly the right ingredients for most recipes, I often adapt what I can to fit my household pantry and budget. Tonight I adapted the “Pork tenderloin with rhubarb chutney” recipe and subbed a pork roast in my slow cooker for convenience.

Pork Roast for 6-8 servings

  •  One 2 – 3 lbs pork roast ( I bought the large package which was 2 large and divided it into 4 smaller roast meals so there was less leftovers)
  • 1 tbsp garlic powder
  • 1 tbsp cumin
  • a few turns of my salt and pepper mills
  • 1 cup organic chicken broth (is very low sodium)
  • Throw your ingredients in the slow cooker. Give the roast a turn in the spice mixture. Cook on high for 3 – 4 hours. Walk away and do other things as part of Sunday family time! When ready, let sit for 5 minutes before carving.

1 hour before you want to eat: Prepare side dishes. This may require the full hour depending on how much attention your children are needing! 😉

#1: Salad. Be as creative as you want!

#2: Roast potatoes and yams, my own concoction

Roast potatoes and yams
Roast potatoes and yams
  • Cube 1 medium yam, peeled
  • Cube 5 small Russet potatoes, not peeled
  • Toss lightly in olive oil
  • Sprinkle & toss again with 1/2 tbsp smoked paprika, 1/2 tbsp garlic powder, 1/2 tbsp onion powder, a pinch of pepper, and 1 tbsp of parmesan cheese.
  • Roast in the oven at 450F for 25 minutes.

#3: Rhubarb chutney

DSCN8742
Rhubarb chutney
  • 3/4 cup granulated sugar
  • 2 tbsp ginger powder*
  • 2 tbsp garlic powder*
  • 1 tbsp onion powder*
  • 2 tsp cumin powder
  • 1 tsp cinnamon
  • 1 tsp cloves
  • 1/2 tsp hot pepper flakes
  • 30ml balsamic vinegar
  • 30 ml white vinegar
  • 15 ml red wine vinegar
  • 4 cups frozen rhubarb (mine was partially thawed)
  • 1/3 cup Craisins
  • In a large saucepan, combine the sugar, ginger, onion powder, garlic, cumin, cinnamon, cloves, hot pepper flakes and vinegars. Bring to a simmer over medium heat until the sugar dissolves. Stir in the rhubarb and Craisins while bringing to a boil. Reduce heat and simmer for about 20 minutes until mixture is thick and syrupy.

Put it all together, and Voila!

The full meal deal!
The full meal deal!

 

 

 

 

 

Hope this inspires you for next Sunday supper. ~ Melissa