Cinnamon Apple Walnut Oatmeal

November 17, 2017

2 Servings || Estimated Preparation Time: 45 minutes

  Cinnamon Apple Walnut Oatmeal
      Nourish & Thrive
     
  
  
  Fall weather calls for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe is Autumn in a bowl. Crisp apples crunchy walnuts pair perfectly with a hearty does of cinnamon and just a touch of sweetness will power you through any chilly day. 
  
  
  2 Servings
  1/2 cup organic Steel Cut Oats (certified gluten-free oats optional to make gluten-free)
  1 tsp cinnamon + a pinch more for topping
  1/8 tsp vanilla Extract
  1 small apple, finely diced (Gala or Granny Smith preferred for their lower sugar content)
  1 tsp pure organic maple syrup - dark amber (previously called “Grade B”)
  1 pinch sea salt
  2 cups water

  Bring (2) cups of water to a boil
  Add (½) cup of oats and follow package instructions for cooking
  Finely dice (1) apple and set aside
  When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract. 
  Once oatmeal has cooked, transfer to (2) bowls.
  Top with diced apple, a small drizzle of maple syrup, another pinch of cinnamon and a small pinch of sea salt
  For added creaminess, try adding a splash of unsweetened almond or cashew milk.

Fall weather calls for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe is Autumn in a bowl. Crisp apples crunchy walnuts pair perfectly with a hearty does of cinnamon and just a touch of sweetness will power you through any chilly day.

Health Highlights

Walnuts are the powerhouse of nuts and contain high amounts of polyphenols, phytochemicals that have antioxidant properties, not to mention the ever-difficult-to-get enough of Omega-3 fatty acids. Oats are full of fiber, help stabilize blood sugar, and may help improve your immune response to infection (important while in treatment!). Additionally, studies have shown that diets high in fiber (over 30 grams per day) have been shown to reduce the risk of breast cancer in pre-menopausal women by more than half, and post-menopausal women by more than 30%....oh, and they’re a heart-healthy food too. Dig in!!

Ingredients

(½) cup organic Steel Cut Oats (certified gluten-free oats optional to make gluten-free)
(1) tsp cinnamon + a pinch more for topping
(1/8) tsp vanilla Extract
(1) small apple, finely diced (Gala or Granny Smith preferred for their lower sugar content)
(1) tsp pure organic maple syrup - dark amber (previously called “Grade B”)
(1) pinch sea salt
(2) cups water

Tools

Cutting board and knife
Small sauce pan
Large Spoon

Method

Bring (2) cups of water to a boil
Add (½) cup of oats and follow package instructions for cooking
Finely dice (1) apple and set aside
When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract.
Once oatmeal has cooked, transfer to (2) bowls.
Top with diced apple, a small drizzle of maple syrup, another pinch of cinnamon and a small pinch of sea salt

Adaptations

For added creaminess, try adding a splash of unsweetened almond or cashew milk.

Cancer Tips

Oatmeal is one of 41 foods considered to reduce cancer risk according to the MD Anderson Cancer Center [More info]
This recipe may be helpful in managing side effects of treatment such as tender mouth, nausea, appetite loss, constipation, or diarrhea [More info]
Apples, according to laboratory studies done by AICR, with their potent phytochemicals, may suppress breast cancer tumor growth. Additionally, eating one or more apples per day was associated with lower risk for lung and colon cancer in several large-scale human studies that looked at apple consumption and cancer incidence [More info]
Oatmeal is high in magnesium which helps to build protein in our bodies as well as breakdown carbohydrates, fat, and proteins into energy [More info]
Whole grains like steel cut oatmeal are considered to have cancer-fighting properties! [More info]
Walnuts are full of anti-inflammatory properties and antioxidants! [More info]

Recipe by Nourish & Thrive

Citrus Omega Sweet Potatoes

November 15, 2017

2 Servings || Estimated Preparation Time: 75 minutes

  Citrus Omega Sweet Potatoes
      Nourish & Thrive
     
  
  
  There’s a nip in the air and the days are getting shorter, so these savory-spicy-sweet potatoes are the perfect warming companion that will make your home start to smell like the holiday season. So often we may rely on the microwave for cooking to save time, but the results can be disappointing to say the least; food can come out dried and rubbery, but setting aside the extra time for these sweet potatoes to hang out in the oven is worth the wait. When you bake a sweet potato in the oven, the outside skin gets crispy and the inside renders until buttery smooth. What this recipe takes in oven time, it makes up for by being almost completely hands off in preperation with a surprisingly rich result. 
  
  
  2 Servings
  2 sweet potatoes
  1 orange, sliced into wedges
  1/4 cup chopped walnuts (raw)
  1 tsp virgin coconut oil
  1/4 tsp ground cinnamon
  pinch of flaky sea salt

  Preheat the oven to 400F degrees.
  Scrub the sweet potatoes clean, then pat dry and prick with a fork in 3-4 places
  Massage coconut oil into the skin of the sweet potatoes and place on baking sheet
  Once oven is pre-heated, place baking sheet into oven and cook for about 1 hour, or until tender.
  While the sweet potatoes are baking, wash the orange and slice into wedges, as well as chop the walnuts.
  Split the sweet potatoes with a knife, then top with the walnuts and cinnamon. Squeeze the orange wedges over the top and finish with a sprinkle of flaky sea salt.

There’s a nip in the air and the days are getting shorter, so these savory-spicy-sweet potatoes are the perfect warming companion that will make your home start to smell like the holiday season. So often we may rely on the microwave for cooking to save time, but the results can be disappointing to say the least; food can come out dried and rubbery, but setting aside the extra time for these sweet potatoes to hang out in the oven is worth the wait. When you bake a sweet potato in the oven, the outside skin gets crispy and the inside renders until buttery smooth. What this recipe takes in oven time, it makes up for by being almost completely hands off in preperation with a surprisingly rich result.

Health Highlights

Sweet potatoes are rich in carotenoids (such as beta-carotene) which has been linked to a reduced risk of cancer reoccurrence. Carotenoids work like antioxidants to help improve immune response and we can use all the help bolstering immunity we can get both during treatment and after! Topped with Omega 3-packed walnuts, anti-bacterial/blood sugar-regulating cinnamon, and a zip of juice from freshly squeezed orange wedges, this recipe tastes sweet and naughty, while providing a satisfying nutritional boost.

Ingredients

(2) sweet potatoes
(1) orange, sliced into wedges
(1/4) cup chopped walnuts (raw)
(1) tsp virgin coconut oil
(1/4) tsp ground cinnamon
pinch or two of flaky sea salt

Tools

cutting board and knife
(1) baking sheet

Method

Preheat the oven to 400 F degrees.
Scrub the sweet potatoes clean, then pat dry and prick with a fork in 3-4 places
Massage coconut oil into the skin of the sweet potatoes and place on baking sheet
Once oven is pre-heated, place baking sheet into oven and cook for about 1 hour, or until tender.
While the sweet potatoes are baking, wash the orange and slice into wedges, as well as chop the walnuts.
Split the sweet potatoes with a knife, then top with the walnuts and cinnamon. Squeeze the orange wedges over the top and finish with a sprinkle of flaky sea salt.

Adaptations

Almonds can be substituted for the walnuts.
For extra zip and a boost of antioxidants, try zesting the oranges to sprinkle on top

Cancer Tips

Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties. They also contain a broad range of other potentially protective compounds [More info]
Sweet potatoes are rich in carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin), which may inhibit cancer cell growth, work as antioxidants and improve immune response [More info]
Eating foods rich in carotenoids has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." [More info]
Cinnamon has a long history of use as an herbal medicine. Laboratory studies have shown that cinnamon has antibacterial, anti-inflammatory, and antioxidant properties. It was also shown to lower blood glucose levels in patients with type 2 diabetes but more studies are needed to confirm such effects. [More info]

Recipe adapted from MarthaStewart.com

Pear Chai Oatmeal

May 18, 2017

2 Servings || Estimated Preparation Time: 45 minutes

  Pear Chai Oatmeal
      Nourish & Thrive
     
  
  
  Cold gray days call for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe has so many of my favorite things: sweet pears, hearty oats, and all the warming spices of chai.  
  
  
  2 Servings
  
  ½ cup organic steel cut oats (certified gluten-free oats optional to ensure glute-free)
  1 tsp chai spice mix* (unsweetened store bought or a homemade version is below)
  1/8 tsp vanilla extract
  1 small pear, diced
  1 tsp pure organic maple syrup (dark amber, previously “Grade B”)
  1 pinch sea Salt
  2 cups water
  1 tsp virgin coconut oil

  Oatmeal:
  Bring 2 cups of water to a boil
  Add ½ cup of oats and follow package instructions for cooking
  Meanwhile pre-heat a cast iron skillet
  Dice (1) pear and set aside
  When cast iron is hot, melt (1) tsp coconut oil and add the diced pear and a pinch of sea salt
  Sauté the pear for 3-5 minutes until soft but not mushy, and then remove from heat
  When 3-5 minutes of oatmeal cooking time remains, stir in (1 tsp) of chai spice mix and (1/8 tsp) of vanilla extract.
  Once oatmeal has cooked, transfer to (2) bowls.
  Top with diced pear, a small drizzle of maple syrup, and a small pinch of sea salt
  Chai Spice Mix:
  Combine all spices thoroughly
  Store in a small glass container

Cold gray days call for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe has so many of my favorite things: sweet pears, hearty oats, and all the warming spices of chai.

Health Highlights

Oats are full of fiber, they help stabilize blood sugar, and may help improve your immune response to infection (important while in treatment!). Additionally, studies have shown that diets high in fiber (over 30 grams per day) have been shown to reduce the risk of breast cancer in pre-menopausal women by more than half, and post-menopausal women by more than 30%....oh, and they’re a heart-healthy food too. Dig in!!

Ingredients(Oatmeal)

(½) cup organic steel cut oats (certified gluten-free oats optional to ensure glute-free)
(1) tsp chai spice mix* (unsweetened store bought or a homemade version is below)
(1/8) tsp vanilla extract
(1) small pear, diced
(1) tsp pure organic maple syrup (dark amber, previously “Grade B”)
(1) pinch sea Salt
(2) cups water
(1) tsp virgin coconut oil

Ingredients (Chai Spice)

(½) tsp nutmeg
(1) tsp ground ginger
(1) tsp ground allspice
(1) tsp ground cloves
(2) tsp ground cinnamon
(3) tsp ground cardamom

Method (Oatmeal)

Bring 2 cups of water to a boil
Add ½ cup of oats and follow package instructions for cooking
Meanwhile pre-heat a cast iron skillet
Dice (1) pear and set aside
When cast iron is hot, melt (1) tsp coconut oil and add the diced pear and a pinch of sea salt
Sauté the pear for 3-5 minutes until soft but not mushy, and then remove from heat
When 3-5 minutes of oatmeal cooking time remains, stir in (1 tsp) of chai spice mix and (1/8 tsp) of vanilla extract.
Once oatmeal has cooked, transfer to (2) bowls.
Top with diced pear, a small drizzle of maple syrup, and a small pinch of sea salt

Method (Chai Spice Mix)

Combine all spices thoroughly
Store in a small glass container

Adaptations

For added creaminess, dry adding a splash of unsweetened almond or cashew milk.
Simple ground cinnamon can replace the chai mix if desired

Cancer Tips

This recipe may be helpful in managing side effects of treatment such as tender mouth, nausea, appetite loss, constipation, or diarrhea [More info]
Oatmeal is high in magnesium which helps to build protein in our bodies as well as breakdown carbohydrates, fat, and proteins into energy [More info]
Oatmeal is one of 41 foods considered to reduce cancer risk according to the MD Anderson Cancer Center [More info]
Whole grains like steel cut oatmeal are considered to have cancer-fighting properties [More info]