Singing Bird Holistic Health Coaching

Blueberry Oatmeal (aka best oatmeal ever)

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This oatmeal is the perfect warming breakfast on a cool Fall day. Makes 2-3 servings.

INGREDIENTS

1 cup rolled oatmeal

1 cup whole milk

1 cup water

1/2 cup fresh blueberries

1/4 cup chopped pecans

cinnamon

cardamom

DIRECTIONS

Combine oatmeal, milk and water in a small saucepan. Add a good sprinkle of cinnamon (roughly 1/4 tsp.) and a pinch of cardamom. Bring to a boil over medium-high heat. Reduce heat to a simmer and cover. Cook for 12 minutes. When there is 5 minutes left on your cook time, add blueberries. After 12 minutes, remove from heat and stir in pecans. Serve with grass-fed butter.

 

Summer Salad with Quinoa & Strawberries

If you know me, or follow my blog at all, you are probably already aware of my slight obsession with quinoa salads. I just can’t get enough of them. They are so easy & quick to make, and they taste so freakin’ good! This one might be my favorite iteration of all time. It can stand alone as a meal for 3 people, or is a great side dish to serve up alongside some grilled fish or chicken. Add a crisp, dry white wine and your evening is pretty much set.

Salad

INGREDIENTS

1 1/2 cups quinoa

3 cups water

1 1/2 cups organic fresh strawberries, diced

1/2 cup red onion, diced

1/2 English cucumber, cut into little chunks

4 cups baby spinach

3 oz goat cheese, crumbled

1 Tbsp. mint, finely chopped

1/8 cup of olive oil

1 avocado, peeled & cubed

juice of 1 large lemon

salt and pepper to taste

INSTRUCTIONS

Add quinoa and water to a small sauce pan. Bring to a boil, reduce heat, cover and simmer for 15 minutes or till all water is absorbed.

Meanwhile, cut up all your veggies + strawberries +mint and add to a large salad bowl (don’t add the avocado yet …save that for last). Add the quinoa to the bowl (it doesn’t even have to be cooled all the way), along with the spinach, and the goat cheese. Drizzle on the olive oil and squeeze on the juice of one big lemon. Add salt and pepper to taste (I usually use about 1/4 tsp. of Trocomare salt and 1/8 tsp. of fresh cracked pepper). Toss to coat and mix everything together. Finally, add the avocado and toss gently.

 

Fresh Citrus Salsa with Blood Oranges

INGREDIENTS

1 cup organic cherry tomatoes, halved

1 large avocado, peeled with pit removed and cubed

2 blood oranges, peeled

¼ cup diced red onion

¼ cup chopped fresh cilantro

1 jalapeno, finely diced

1 clove fresh garlic, minced

juice of ½ lime

¼ tsp. sea salt

pepper

DIRECTIONS

Cut your blood oranges in half. Separate the sections of 3 of those halves and cut into bite-sized pieces. Save one half as is.

Combine all ingredients in a bowl. Squeeze over the juice of ½ lime and the juice from the remaining half of the blood orange. Sprinkle on salt and a little pepper to taste. Toss gently.

 

 

Kale and Winter Citrus Salad

INGREDIENTS

1 head organic lacinto kale

1 large avocado

1 sumo citrus (or other large citrus fruit)

1 blood orange

¼ cup raw almonds, chopped

1-2 Tbsp. olive oil

juice of 1 lemon

¼ tsp. Trocomare or sea salt

black pepper

DIRECTIONS

Wash your kale and remove stalk. Dry and cut into thin strips. Pour olive oil and squeeze lemon over kale. Add salt and pepper. I use a pepper mill and typically crank it 5-10 times. Massage kale with your hands for a minute or so, until the fibers start to break down. Allow kale to sit for 5 minutes and soak in the gorgeous juices.

Peel your avocado and citrus fruits. Cut all into bite-sized pieces, looking out for any seeds in the citrus and removing. Finally, add in your almonds and toss gently.

 

Cinnamon Apple Oatmeal

Makes 2 large servings

Prep time 20 minutes

INGREDIENTS

1 cup rolled gluten-free oats

1 cup water

1 cup milk or your favorite milk alternative

1 granny smith apple, cut into bite-sized pieces

1 tsp. cinnamon + extra to sprinkle on top

cardamom

grass-fed butter

DIRECTIONS

Combine the water, milk, apple chunks, cinnamon and cardamom in a saucepan. Bring to a boil. Stir in the oats and reduce heat to simmer. Cover and cook for 10-20 minutes. I typically go for 15 minutes but it depends on how you like your oatmeal. If you prefer it more runny, cook for 10 minutes. If you like it more solid, cook for closer to 20. Serve with a dollop of butter and an extra sprinkling of cinnamon. Delish!

 

 

Apple Pie Overnight Oats

INGREDIENTS

½ cup rolled gluten-free oats

¾ cup almond milk

1 tbsp. almond butter

1 tsp. chia seeds

¼ tsp. ground cinnamon

2 dates, chopped

¼ cup chopped Granny Smith apple

OatsUnmixedSide

DIRECTIONS

Combine all ingredients in the jar except the apple. Stir vigorously. You may even want to put the lid on the jar and shake it like a Taylor Swift video. Or a polaroid picture. Stir in the apples at the very end. Pop that sucker in the fridge overnight and it will be waiting for you in the morning.

 

 

Pumpkin Almond Breakfast Cookies

INGREDIENTS

½ cup canned organic pumpkin

½ cup crunchy almond butter

1 tsp. vanilla extract

1 cup almond meal

1 tsp. cinnamon

¼ tsp. pumpkin pie spice

¼ tsp. baking soda

¼ tsp. sea salt

½ cup raw pecans, roughly chopped

1 tbsp. shredded coconut (no sugar added)

Pre-Baked

DIRECTIONS

Preheat oven to 350 degrees and line a cookie sheet with parchment paper. Combine all wet ingredients in a medium-sized mixing bowl, stirring until well mixed. Stir in all dry ingredients except the raw pecans and coconut, and mix thoroughly. Add in the pecans and shredded coconut at the end and mix until just combined.

Spoon batter onto the parchment paper. This recipe will make roughly 12 cookies. Cook in the oven for 15 minutes. Allow to cool entirely and store in the fridge.

 

Mediterranean Quinoa Salad

INGREDIENTS

1 cup uncooked quinoa

2 cups water

2 cups arugula

1 10.5 oz package of cherry tomatoes, halved

1 bunch of asparagus

1 can artichoke hearts, drained

1 orange bell pepper, diced

¼ white onion, finely diced

½ can garbanzo beans, drained and rinsed

½ 8.5oz jar of sundried tomatoes in olive oil

¼ cup flat-leaf parsley, chopped

1 Tbsp. mint, finely chopped

1 Tbsp. capers

¼ cup olive oil

2 lemons

½ tsp. Trocomare herb salt

Pepper

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DIRECTIONS

Rinse quinoa according to package directions. Combine with water in a medium saucepan (ideally with a steamer bucket…we’ll get to that later) and bring to a boil. Reduce heat and let simmer for 15 minutes or until the water has been absorbed.

Wash your asparagus and trim off the rough ends. Cut into 1.5” pieces. Add to the steamer bucket over the quinoa and steam for about 5-7 minutes while the quinoa is cooking. Let the asparagus and quinoa cool.

Drain and lightly rinse the sun dried tomatoes (I don’t like it when they are super oily). Roughly chop.

Add everything but the olive oil, lemons and salt and pepper to a large salad bowl. Drizzle on the olive oil starting with about half of the measure amount. Squeeze in the juice of two lemons, and sprinkle on salt and pepper. Toss well. Taste the salad and see if it needs more dressing. If so, drizzle on the remaining olive oil and toss again.

 

 

Fish Tacos with Figs and a Balsamic Reduction

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INGREDIENTS

1 lb. tilapia filets (about 4-5 filets)

½ cup balsamic vinegar

¼ cup of honey

6 ripe black mission figs

4 oz. goat cheese

2 avocados

2 cups of wild arugula

8-10 corn tortillas

sea salt

pepper

garlic powder

onion powder

1 tbsp. grass-fed butter

FigsCut

DIRECTIONS:

In a small saucepan, heat the balsamic vinegar and honey over medium-high heat, stirring often. Bring to a boil, reduce heat and allow to simmer for about 20 minutes or until it begins to thicken.

Rinse your tilapia filets with cold water and pat dry with a paper towel. Sprinkle generously with sea salt, pepper, garlic powder and onion powder (see below).

Heat the butter in a large grill pan over medium heat. Add your tilapia filets and cook for 4-5 minutes per side, or until inside is opaque when cut open.

While the fish is cooking, cut your figs and avocadoes into slices or wedges. Heat the corn tortillas in a shallow pan over medium-low heat for about 30 seconds per side or until warm. Do not overheat, as this will make the tortilla a little too crispy!

When everything is done cooking, assemble your delicious tacos! Lay the tortilla on a plate. Add half a fish filet per tortilla, then top with a handful of arugula, a few avocado and fig slices, and a crumbling of goat cheese. Top each taco with a drizzle of the balsamic reduction and voila! These tacos will be singing Iggy Azalea in no time!

Carrot Fries with Orange and Ginger

INGREDIENTS

2 bunches of rainbow carrots (10-12 large carrots)

2 Tbsp. olive oil

2 Tbsp. fresh squeezed orange juice

2 Tbsp. orange zest

2 Tsp. mint, chopped

1 Tbsp. finely chopped, fresh ginger

Sea salt

Pepper

Red pepper flakes

CarrotsFinished

DIRECTIONS

Preheat your oven to 400 degrees. Wash and peel your carrots. Then cut into fry-sized pieces. Toss with olive oil, orange juice, orange zest and ginger. Sprinkle with sea salt and pepper, then arrange in a single layer on a baking sheet.

Bake for 20 minutes, stirring once. Remove carrots from the oven, toss with mint and sprinkle on red pepper flakes, if desired.