Operation Elevate Oatmeal

Whether starting with instant old fashioned, steel cut or multigrain oatmeal, it doesn't have to be mundane breakfast mush. Oatmeal is extremely healthy as it is a great source of dietary fiber and whole grains, while also providing five grams of healthy protein per serving. It is true that it has been shown to decrease cholesterol levels, and so it is a great choice for those looking to happily eat themselves to a healthier heart. Any oatmeal can become instant oatmeal, too, convenient for the countless on-the-go people, by just pulsing it in a food processor and adding a small amount of oat bran. This creates a texture that cooks up much faster and is more microwave friendly. 

There are countless ways to personalize oatmeal. Some even prefer to have more fruit than oatmeal by cutting an entire small apple, banana or peach and adding it to oats. Dried fruits, nuts and even fruit spreads are also great choices. Oats are normally cooked in water, but can be "creamed" at the end by adding a splash of milk or almond milk. The traditional sweetener is brown sugar, but a teaspoon or so of agave syrup works just as well. As far as spices go, ground ginger, cardamom, cinnamon and even mace can be an interesting addition to breakfast, and great for those that like ethnically spiced food. Sometimes it is hard to please those that like full flavored food at breakfast, because much of it can be very bland. The absolute number one forgotten seasoning to oatmeal made from scratch, however, is the addition of just a pinch of salt to bring out the natural flavor. Those watching sodium can always use potassium chloride salt substitute. Extracts can also be a great way to flavor oatmeal. Like maple brown sugar oatmeal but trying to cut down on sugar? Try a whole grain oatmeal and make with a small amount of maple extract and agave syrup, add some chopped nuts and there is a low sugar breakfast that will sustain hunger and provide long-enduring energy for a busy day. 

For those trying to get a more protein-rich diet, try making oatmeal with low fat milk, adding nuts or even nut butters, and experiment with adding protein powders to oatmeal. Hemp protein powder, for instance, dissolves well into oatmeal. Just simply add suggested serving size near the end of cooking so it doesn't taste burnt, and it will really kick up the protein without adding any animal products (warning: most hemp protein powder is dark green, so it won't look like traditional oatmeal when its done). 

Some great combinations are maple extract, pecans and peaches or nectarines, or dried figs, walnuts and fresh pears, both spiced with a touch of ginger and lots of cinnamon. A small amount of milk or agave nectar can be stirred in as well. Fresh fruit can be cut up into small pieces and put in with uncooked oatmeal, so the fruit gets a bit soft by the time the oatmeal is done. Bananas break down and make for very thick oatmeal. Dried fruit can be added at the end, as can nuts. Remember that when preparing oatmeal in the microwave or stovetop, oatmeal takes a lot of space to cook so use a pot or bowl that is about twice as large as you think you'll need, or there will surely be a nice mess to clean up.  Enjoy finding ways to celebrate the traditional heart and soul of breakfast and making it something worth serving to guests without seeming lazy and careless.

Get Hooked on Lox

Smoked salmon falls under one of those classic menu options offered at many a bagel deli around town. It is even widely available at grocery stores, now, there is still some intrigue surrounding this familiar food. For instance, is all smoked salmon called lox? 

The answer to that question is no. Lox is a brine cured cold smoked salmon, and is generally slightly more salty than normal smoked salmon. Salmon is either cold or hot smoked. Hot smoking takes place in temperatures of 120 to 180 degrees for 6-12 hours. This kind of smoking is normally used for whole salmon fillets and can be served at restaurants as entrees and such. It generally is not the kind found in the deli section and put on bagels. Some hot smoked salmon is even spiced and cut into small jerky-like strips. Cold smoked salmon is what most people are familiar with. It can be smoked from 1 day to 3 weeks at temperatures of 70-90 degrees. This means, by definition, that those eating a raw diet can eat cold smoked salmon, because it is never heated above 118 degrees.

Nova is something that is seen often in packaging. It is simply short for Nova Scotia and broadly describes all cold smoked salmon. There should be no flavor differences, although just be sure in general to inspect whether the salmon has been brined or cured. Those processes add extra sugar and salt to the salmon, and can dramatically alter the flavor. 

Here is the classic Bagel and Lox combination, and a spicy alternative for those who never fear flavor even early in the morning.

The Classic Lox Bagel

Ingredients 

-Everything or whole wheat bagel

-Cream cheese or hummus*

-Red onion

-Tomato  (large slicer tomato or romana)

-Baby spinach or green lettuce

-Capers (opt)

-Cucumber (opt)

-Atlantic Smoked Salmon

Simply toast bagel, spread cream cheese and top with favorites. Serve open faced or as a regular bagel sandwich. This will deliver healthy protein and omega fatty acids.

*For those watching calories, go for lite whipped cream cheese, not soy. The soy alternatives often have very unhealthy hydrogenated oils. Dairy free? Go for some hummus - still tastes great.

The Spicy Switch-Up

Ingredients

-Indian Naan bread 

-Cream cheese or hummus 

-1 tsp red (hot) or yellow (medium) curry powder

-1/2 tsp smoked paprika

-Red onion slices

-Roasted Red Peppers

-Baby spinach

-Wild Sockeye smoked salmon 

Mix the spices in with the spread of choice and spread on toasted Naan bread. This will be a delicious open faced salmon breakfast or lunch. You might like it so much to  eat it for dinner, too. 

>>> Wanting to do an appetizer? Just take your favorite smoked salmon and top a cracker, mini toast or crostini with cream cheese, lox and a sprig of fresh dill. It is an easy and elegant way to entertain a crowd. It also allows you to spread the lox over a lot of appetizer bites, so it is budget friendly. 

The Case for Almond Butter

Due to some recent recalls on peanuts, there has been some rising tension surrounding the ingredient. Peanut butter is still available on store shelves, since the recall was targeting mainly commercial sources, but why not play around with some alternatives. Here are some great ways to have fun with recalls. Who knows, this very well may become the golden age of almond butter.

Never heard of almond butter? It is often pegged as one of those ingredients with a members only jacket from Whole Foods and other like markets, but it is often hiding in the "health foods" areas of major grocery stores (including Marsh and Kroger). It can come in roasted and raw, creamy or crunchy and salted and unsalted. It makes a great option for those looking for more vitamin E and A than peanut butter, not to mention great for those with peanut allergies, because it goes into old favorites with the same great tasting results.

Some important things to remember about most almond butters are similar the differences between regular and natural peanut butters. It may seem like there is a layer of oil on the top; stirring is essential to proper texture. It has a thicker texture, and the "mouthfeel" if you will is a lot stickier. The flavor, however, is so much richer. And just because it might seem more mature, that doesn't mean that one must stop eating all the childhood peanut butter favorites. Go ahead, head out and grab some almond butter - whichever one sounds good. Don't forget the celery and raisins for ants on a log or some good preserves for a shake up on an all-time staple (think: AB & J). It won't take long until a fork marks the top of an... almond butter cookie.

Here is a great on-the-go breakfast. Whether eaten at a desk, in a car, or on a bike, enjoy this super simple treat, perfect for rolling out of bed and going to class.

Banana Dogs

Ingredients:

Hot dog bun (whole wheat are great)

Banana

Almond butter

Honey (optional)

The preparation really isn't worth a step by step instruction. Think hot dog, with a banana instead. Spread the almond butter on each side (a thin layer will do) and a drizzle of honey down the center for some extra sweetness. A total one-handed delicious no brainer.

>Good Tip! When working with almond butter, spooning it out into a recipe is often hard because it sticks to spoons and other utensils. A quick spray of cooking spray makes it very easy, and this works with honey and lots of other gooey ingredients.

>While this blog represents a clear favor for almond butter, peanut butter will not fade because of a commercial food scare. Safe eating is good eating, so in that spirit there is a list of all recalled peanut products from the Food and Drug Administration.