The Perfect Bowl of Oatmeal

When the skies are gray, when the clouds are covering the mountains, and the lake waves are crashing against the shore, I make sure I have a ready supply of my favorite oats in the pantry. 

 

Ireland produces some pretty incredible goods, and in the food category I have three favorites: McCann's Irish Oatmeal, Kerrygold Butter, and Kerrygold Cheese. Considering my love for oats and cheese, I've tried many varieties and nothing compares. Now, I've mentioned McCann's Irish Oats previously and I'm bound to do so time and again, but there's something deliciously simple and satisfying about a bowl of oatmeal in the morning. It's packed with healthy goodness, tastiness, keeps hunger at bay longer and the recipe below will give you a filling and nutritious breakfast for under 200 calories.

When I was in Scotland, the traditional oatmeal I was served had a salty taste, but I prefer a bit of sweet and the natural flavor of the oats, so here is my recipe for a perfect bowl of oatmeal.

Rising Wolf Oatmeal

1/3 cup McCann's Irish Quick Cooking Oats

2 Tbs McCann's Steel Cut Oats

2/3 cup fat-free milk

1 tsp Kerrygold butter (or similar will suffice)

1/2 Tbs dark brown sugar

1/2 Tbs ground flax meal

1/4 cup blueberries (if desired)

1. Warm a small saucepan over med-high heat; once warm, add the butter and steel cut oats.
2. Allow the butter to melt and the oats to cook for a minute; stir a bit so they don't burn.
3. Add the quick cooking oats, stir and let sit for a few seconds. 
4. Reduce the cook temp to medium heat; add the milk, brown sugar and flax.
5. Cook over medium heat for approx 4-5 minutes. Note: if you prefer your oats a bit 'soupier' then slowly add a bit more milk until you reach your desired consistency.
6. Once done, stir in the blueberries and enjoy while it's steaming. 
7. Note: You can skip the blueberries, but keep in mind that 1/4 cup of blueberries has a mere 21 calories and has the highest antioxidant capacity of all fresh fruit.
8. If you've a mind to add cream to the top, don't add too much because it can pack on the calories. 

Allergy Warning: this product contains dairy (in posted version) 

Healthy Whole-Grain and Flax Pancake and Waffle Mix

1980 version

My mother began using the More-Make-A-Mix Cookery book when I was very young. I remember always seeing it on the cookbook shelf-worn out and well used. Published in 1980, they've since republished an updated version, but that worn out copy is still on the shelf. Simple, easy to follow and inexpensive recipes for homemade pantry mixes and recipes using the mixes. Certainly one can purchase mixes already made and packaged, but that can be expensive and to get the variety of mixes found in this book, well, you'd be spending quite a bit.

During a time when it may not always be affordable to feed large families, this book helps to simplify that dilemma by offering recipes that go a long way. Personally I enjoy creating my own mixes simply because I don't care for what I would find on the grocer's shelf, and I feel better knowing that I'm consuming foods from scratch (meaning I know exactly what's going into what I eat). Another plus is having mixes prepared ahead of time to save time during the week.

This healthy whole-grain mix is a great way to jump-start your morning with healthy nutrients and energy producing grains.

Healthy Whole-Grain and Flax Pancake and Waffle Mix

By Rising Wolf Eats 

• 3 cups 100% stone ground whole wheat flour 
• 3 cup buckwheat flour (use only 100% buckwheat grains)
• 1/2 cup pure oats, ground (I use McCann's Irish Oats in all recipes) 
• 1/4 cup ground organic flax
• 3/4 cup organic granulated sugar
• 1 Tbs baking soda
• 1 Tbs sea salt

1. Using a food processor or blender (or mortar and pestle if you don't have either electronic devices), grind the oats until a course powder. 
2. Mix all ingredients together in a large bowl with the ground oats. Sift using a whisk until well incorporated. 
3. Pour into a 10-cup container with a tight-fitting lid (or use large freezer bags with tight seal). 
4. Label with date and contents and use withing 6 months. 

Whole-Grain Waffles

by Make-A-Mix

• 3 cups Whole-Grain Mix (may use mix above)
• 3 cups buttermilk
• 3 eggs, separated
• 1/4 cup melted butter or vegetable oil for dairy-free
• 1/2 cup fresh blueberries (not in original recipe)

1. In a large bowl, combine Whole-Grain Mix, buttermilk, egg yolks and melted butter or oil. 
2. Beat with a wire whisk until just blended. 
3. If using blueberries, gently fold just until incorporated.
4. In a medium bowl, beat egg whites until stiff. Fold into mixture.
5. Bake in preheated waffle baker. 
6. Serve with fruit and/or pure maple syrup if desired.

Notes: 

• Why Buckwheat? This whole grain is low in calories but high in riboflavin, vitamins B2 (riobflavin), B3 (niacin), and B5 (pantothenic acid), magnesium, potassium, and copper. It is high in all 8 amino-acids (B vitamins). In this regard, it is more nutritious than all other cereal grains and a super food for increasing energy levels. Its protein is especially rich in lysine which is needed for proper growth and bone development, conserving calcium, and managing and preventing cold sores.
• Blueberries: I love adding blueberries to pancakes and waffles not only because they are delicious, but because they are packed full of super nutrients. 
• Buttermilk, a Dairy-Free Alternative-Click Here. 
• Sugar Alternative: Mama Healthy^® Organic Honey Crystals is a dried organic honey sugar sweetener that provides you with all the benefits of a healthy natural dry sweetener with a taste of honey that is not sticky and does not leave an aftertaste in your mouth. It replaces sugar 1:1 (sugar substitute) and it contains no Genetically Modified Organisms (GMOs), no artificial colors or flavors and no preservatives...completely natural and organic.
• Egg Alternatives:Instead of 1 egg, you can use...
  1 tbsp gram (chick pea) or soya flour and 1 tbsp water
  1 tbsp arrowroot, 1 tbsp soya flour and 2 tbsp water
  50g tofu blended with the liquid portion of the recipe
  1/2 large banana, mashed
  
  
  Allergy Warning: If using original Whole-Grain Waffle recipe - contains dairy and eggs. 

This is the current version of Make-A-Mix.

 

Photo Credits: The cookbooks are my own, however the photos are from Amazon.com. 

Fresh Apple Hazelnut Cupcakes with Pecan Streusel

When it comes to food, I can be quite particular about what I eat. I have no interest in candy or donuts, or anything sweet that comes in a package, but give me a kitchen, a cart of basic ingredients, and an oven, and I'm in heaven. My greatest weakness comes in the form of breads. It doesn't matter if it's a sweet muffin, or a loaf of homemade honey-wheat bread fresh from the oven. If it resembles bread, or a bread product, (and is homemade) chances are I'll want to try it. Because of said weakness, it became necessary to modify recipes, because let's face it, one can only spend so many hours of the day exercising. 

Photo by MK McClintock

But who says that something delicious can't be healthy, or at least healthier than the alternative. By making a few simple adjustments and using some lower calorie and lower fat ingredients, one can turn a 450 calorie cupcake into one that is 250 calories. The best part is that you don't lose any of the flavor! This recipe was modified and adapted from an Apple Cupcake and Almond Streusel recipe from Cooking Light's Quick Baking. Bonus: this tasty cupcake is great for breakfast, or as dessert, and just one will satisfy you. I like to eat mine with a cup of herbal tea or small glass of fat-free milk for a satisfying breakfast treat.

Because I didn't have a couple of the ingredients on hand, I simply substituted and adjusted and the results were excellent, or so says my panel of taste-testers.

Click here for the printable recipe.


Apple Hazelnut Cupcakes with Pecan Streusel 

• Baking Cooking Spray (the kind with the flour)
• 6.75 oz all-purpose flour (approx 1 1/2 cups)
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp baking soda
• 3/4 cup organic granulated sugar
• 1/4 cup (2 oz) 1/3-less-fat cream cheese, softened
• 1/4 cup unsalted butter, softened
• 2 Tbs hazelnut liquer (or the flavored syrup if you prefer)
• 1 tsp vanilla extract
• 1 large egg, room temp
• 1/2 cup light sour cream
• 1/4 cup fat-free milk
• 1 cup finely chopped Gala apple
• 1 Tbs all-purpose flour
• Streusel:
• 2 Tbs all-purpose flour
• 2 Tbs brown sugar
• 1/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 2 Tbs unsalted butter, chilled
• 2 Tbs chopped pecans
• Glaze: 
• 1 cup powdered sugar
• 4 tsp fat-free milk

1. Preheat oven to 350F
2. Line the muffin tins with paper muffin cups 
3. Spray 12 muffin cups with baking cooking spray
4. Weight or lightly spoon 6.75 ox flour into dry measuring cup; level. 
5. Combine flour with baking powder, salt, and baking soda in a small bowl; stir with a whisk. 
6. In a mixing bowl, combine granulated sugar, cream cheese, and 1/4 cup butter; mix at high speed until well blended. Add hazelnut, vanilla, and egg to sugar mixture and beat at medium speed until well blended.
7. Combine sour cream and 1/4 cup milk in a small bowl and stir with a whisk until well blended. 
8. Combine apple and 1 Tbs flour in small bowl and toss until apples are coated.
9. Add flour mixture and sour cream mixture alternately to sugar mixture, beginning and ending with flour mixture. Beat just until blended. Fold in apple mixture. 
10. Divide evenly among muffin cups (tip: use an muffin/ice cream scoop)
11. Sprinkle streusel evenly among muffin tops (see directions below)
12. Bake at 350F for 20-27 minutes or until done. Cool in pans for 15 minutes on wire rack before removing. 

Mixing sour cream and milk until well combined

Toss apples until well coated.

 To Make the Streusel:

1. Combine all ingredients except pecans. Using a pastry cutter, knives, or your fingers, cut until it resembles course meal.
2. Stir in pecans. 

To Make the Glaze:

1. Combine the powdered sugar and milk in small bowl - stir with whisk. 
2. Drizzle lightly over the cupcakes, after they've cooled on the rack, using up the entire mixture. 

Note: Due to the high dairy content in this recipe, we recommend that the cupcakes be kept refrigerated or in the freezer. They remain moist, and if frozen they defrost nicely.

Allergy Warning: this recipe contains dairy, eggs, and nuts (in posted recipe)