Healthy Option

BAKED OATMEAL

March 26, 2020 by Sarah Baade Leave a Comment

This week is the 3rd anniversary of Slice Of Honey! As I look back over all of my posts, I find myself filling up with joy and pride. When I started, I wasn’t sure how long I would last or if I was capable of making the progress I knew I needed. Here I am. Three years in and I almost can’t believe the improvements I have made in my recipes, my photography, and my writing. There is still plenty of room for improvement (believe me, I’m aware of this). But still… Go ahead, look back at my first few posts back in 2017 and you’ll see what I’m talking about. I haven’t updated very many of those original posts because they are such a strong reminder of how far I’ve come. And yes, I am absolutely giving myself a pat on the back!

While I’m celebrating this blog, I also find myself in a tornado of other emotions. The world is trying to cope with the COVID-19 pandemic. We are all learning how to isolate while trying to remain social at a healthy distance. Thank you modern technology!!! We are learning to adapt to new work and education environments. We are also learning how to be more creative. That is may angle with this baked oatmeal recipe – you can adapt and get creative with this one! I’m giving you the recipe as I created it. However, I’m also giving you some alternate ingredients in case you haven’t been able to acquire the exact ones I used. When you make this, I would love to hear how you changed it to make it your own! Leave comments at the bottom of this post or hit me up on Instagram or Facebook and share a pic of what you ended up with.

Baked Oatmeal

A very adaptable oatmeal recipe for when you have limited ingredients in your kitchen.

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Course Breakfast

Cuisine American

Servings 9 servings

Ingredients

2 cups old fashioned oats
1/2 cup pecan pieces
1/3 cup brown sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1 teaspoon baking powder
1 egg
1 teaspoon vanilla extract
1 1/2 cups milk
2 tablespoons melted butter, slightly cooled
1 1/2 cups frozen blueberries

Optional Toppings:

vanilla yogurt
whipped cream

Instructions

Preheat oven to 375°F and grease a 9×9 baking pan.
In a medium bowl, stir together oats, pecans, brown sugar, salt,cinnamon, nutmeg, allspice and baking powder. Set aside.
In a second medium bowl, whisk together egg, vanilla, milk, and butter.
Place dry ingredients and frozen blueberries in baking pan, gently stirring berries into mixture.
Pour liquid ingredients over oats and berries. Let liquid begin to set into dry ingredients for about 1 minute then bake for 35-40 minutes or until center is set and top is slightly golden brown.
Serve warm or cold with toppings as desired.

Notes

Substitutions:

No pecans? Use walnuts or sliced almonds.
No brown sugar? You can use an equal amount of honey or maple syrup.
No eggs? You can use 3 tablespoons of aquafaba (the liquid in a can of chickpeas).
No vanilla extract? Try almond extract.
No cow’s milk? You can use almond, soy, or coconut milk.
No butter? Try margarine or a butter flavored shortening.
No blueberries? Use blackberries, raspberries, banana slices or peaches.

Keyword Baked Oatmeal, Blueberry Oatmeal, Breakfast, Easy Breakfast, Oatmeal, Oatmeal Recipe

GREEN MAGIC SMOOTHIE

March 14, 2020 by Sarah Baade 2 Comments

I go through fazes when it comes to sweets. At times, I can resist easily and am not at all bothered by watching others indulge in front of me. Then there are times when I am completely addicted. I go on big baking kicks and have “sharing” sized bags of candy hidden in my desk drawer at work. A month ago, I was on a huge sweets kick – HUGE. I was eating skittles by the handful, a few times per day. Not good, friends. This was not good. So, I made a commitment to give up sweets for Lent this year. Not only that, I added in daily exercise – a minimum of 10 minutes but striving for 30 each day. I’m nearly half way through my 40 days without sweets and am happily back to the point where I’m not excessively tempted. My body is also happy with the changes I’ve made. I’m feeling a bit more energetic and definitely feeling more capable of keeping up with my energetic toddler. I’m always a work in progress (aren’t we all?) but I’m thankful for the changes I’ve seen so far.

One of the perks of giving up sugary treats is that naturally sweet foods, such as fruit, taste more vibrant. Smoothies are a great example of this! You can keep on track with healthy eating habits while satisfying any lingering temptations for something sweet. I’ve been a big fan of green smoothies for a long time and finally decided to create my own. A blend of both fruits and vegetables with a lightly sweet flavor. We are loving this new smoothie recipe in our house. It is also a great way of getting extra servings of fresh produce into my daughter’s diet.

Green Magic Smoothie

A blend of both fruits and vegetables with a lightly sweet flavor.

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Course Drinks

Servings 2 Smoothies

Ingredients

4 cups fresh spinach
2 kiwi, peeled
1 frozen banana
1 cup frozen broccoli
1 cup frozen pineapple
1 cup frozen peaches
1 cup almond milk
1 tablespoon agave (optional for added sweetness)
2 teaspoons ground flax seed (optional)

Instructions

Place all ingredients in a blender and blend on high until smooth.

Notes

You can portion out the fruit and veggies ahead of time and place them in a bag in the freezer. When you’re ready to make your smoothie, empty the contents of the bag into your blender and add the almond milk

Keyword Green Magic Smoothie, Green Smoothie, Smoothie, Smoothie Recipe

Love this recipe? You might also enjoy this Pomegranate Blueberry Smoothie.

ONE POT VEGETARIAN CHILI

January 23, 2020 by Sarah Baade 2 Comments

People spend years perfecting their chili recipe. Years. My dad included. Getting to that point of self-proclaimed perfection requires passion. Trial and error on spices. A commitment to eating LOTS of chili. Do you make it all meat and no beans? (hi there, Texas, I’m looking at you.) Do you pour it over pasta? (Cincinnati, I’ve never tried it but I’m sure it’s delicious.) If you’re going vegetarian, do you use beans exclusively or add in a variety of other veggies? I kind of consider Chili to be a personal journey – find a style you like and then perfect it to your own flavors from there.

Every year for the Super Bowl, we head over to a friend’s house for a big get together. The game is on for those who are interested but they also hold a chili competition. I’ve used other people’s recipes for this in the past but this year I look forward to bringing my own. Here, I’ve created a vegetarian chili that is bean and tomato based – no other veggies added in. I feel like it gives more of a classic, hearty feel to it while still giving you a meatless recipe. On that note, if you are cooking for a meat eating crowd, you can absolutely brown up a pound of ground beef and add it in here.

One Pot Vegetarian Chili

This hearty chili will warm you up and fill your belly – no meat required.

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Course Dinner, Main Course

Cuisine American

Ingredients

1 Tablespoon olive oil
1 medium yellow onion, diced
4 cloves garlic, minced
2 15oz cans kidney beans
1 15oz can pinto beans
1 15oz can black beans
1 7oz can diced green chiles (mild)
2 28oz cans fire roasted diced tomatoes
1 14oz can fire roasted crushed tomatoes
3 Tablespoons chili powder
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon salt
2 Tablespoons Worcestershire sauce
1 1/2 cups vegetable broth

Optional toppings:

sour cream, plain greek yogurt, avocado, shredded cheddar cheese, corn chips

Instructions

In a Dutch oven or large pot, heat olive oil over medium heat. Add onions and cook until translucent. Add garlic and cook an additional 2-3 minutes. Stir in beans, chiles and diced tomatoes. Stir in spices and Worcestershire sauce. Pour in crushed tomatoes, Worcestershire sauce, and vegetable
broth and stir together. Increase heat to bring pot to a boil. Reduce heat and let simmer 30 minutes.
Top with desired toppings and serve with corn bread or a loaf of rustic bread.

Keyword Chili, Easy Chili Recipe, Healthy Chili, One Pot Chili Recipe, One Pot Vegetarian Chili, Vegan Chili, Vegetarian Chili

POMEGRANATE BLUEBERRY SMOOTHIE

November 24, 2018 by Sarah Baade 1 Comment

I went, I ate, and I ate some more. I swear I tried to take small portions so as to have room to try every side dish. I didn’t succeed. The problem (truly the ONLY problem) with spending Thanksgiving with friends who love to cook is that you can’t possibly eat as much as you would like to. Every single dish was delicious. I walked away with a happy heart, a full belly, and arms full of leftovers to take home. Now that our leftovers are dwindling, I need a break from the comfort food. Did I really just say that?!? I love those traditional holiday dishes but moderation is a must.

In order to give my body a day or two of recovery, I’m trying to keep things lighter and healthier. I’m also embracing pomegranate season for this delicious smoothie. Pomegranate has become one of my favorite smoothie ingredients. Part of the allure could be that fresh pomegranates are hard to come by through most of the year – you want what you can’t have. But I actually really do love the flavor and find that they add a natural sweetness without the tartness that some other fruits can bring to a smoothie.

Tips:

You can portion out the fruit and spinach ahead of time, place them in a bag in the freezer. When you’re ready to make your smoothie, empty the contents of the bag into your blender and add the almond milk, flax seed and chia seeds.
See video below for my method of removing seeds from pomegranate.

POMEGRANATE BLUEBERRY SMOOTHIE

Satisfy your sweet tooth with a healthy option.

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Servings 2 smoothies

Ingredients

seeds from 1 large pomegranate
1 frozen banana
2 cups frozen blueberries
2 cups spinach (loosely packed)
1 cup almond milk
1 Tablespoon ground flax seed (optional)
1 Tablespoon chia seeds (optional)

Instructions

Place all ingredients in a high-power blender and blend on high until smooth.

Watermelon Salad

August 1, 2018 by Sarah Baade 3 Comments

I keep wondering if I’m getting wimpier with age or if this summer really has been excruciatingly hot. I’m leaning toward the latter but the honest answer is that it’s probably both. I’ve been thinking back on all those summers I spent working at YMCA camps (shout out to Camp Wood and Camp Cosby!) and wondering how I survived living in little cabins with no air conditioning. I’m confident that I survived by being preoccupied with lots of fun activities and friends. I mean, who has time to think about the heat when you’re guiding a group of kids through a mud hike?! Still, we’ve been hitting triple digit temperatures on a daily basis with not much relief in sight. I give a lot of credit to all the summer camp staffers out there who have pushed through this heat to give kids the best week(s) they could imagine.

When it’s this hot outside, I have no interest in turning on the oven. Simple fresh ingredients are the way to go and summer provides such delicious seasonal produce! Naturally, I had to use this to my advantage. My daughter has been on a watermelon kick lately so I opted to use that as my base. I’m all about use what you’ve already got at home when possible. With just five ingredients, the hardest part of this salad will simply be cutting the watermelon. Other than that, this is as easy as a recipe can get. Enjoy!

Tips:

Although more expensive, you can certainly buy pre-cut watermelon to make this recipe even easier to make.
You can certainly toss the salad together a day ahead. Just be sure to cover and store in the refrigerator and don’t add the salad dressing until you are ready to serve it.

Watermelon Salad

Salad:

8 cups watermelon, cut into bite sized pieces

2 cups blueberries

½ cup feta cheese, crumbled or cubed

1 Tablespoon fresh mint, chopped

Dressing:

1 cup blueberries

¼ cup balsamic vinegar

Directions:

In a large bowl, toss together all of the salad ingredients. In a blender, liquefy the dressing ingredients. Drizzle dressing over individual servings of salad, as desired.

Portobello Lettuce Wraps

June 11, 2018 by Sarah Baade Leave a Comment

Last month was full of traveling. My husband, daughter and I flew out to Oregon to visit family for a few days. Then I flew to Seattle, WA for a work training. The following week we drove to Kansas to visit more family. I am incredibly thankful for these opportunities but it also completely wore us out. I can’t help but think the exhaustion is partly due to a shift in diet. Whenever I travel I end up eating more junk food than I normally would – certainly more than I should. I’m not alone in this habit, right?!?

Now that I’m back home I’m craving healthy food. I always find the easiest way to eat healthy is to cook at home. When I’m coming up with recipes I typically start with what type of dish I want to make and then figure out the details and ingredients. However, this particular recipe started with the sauce. I actually tried it out on some peeled carrots and it tasted pretty great (give it a try if you need an easy salad) but it wasn’t quite what I wanted as a final product. After some brainstorming, I came up with these lettuce wraps. This is such an easy dish to make, it might just make it onto my regular dinner menu rotation.

Tips:

You can easily make the sauce the night before and then refrigerate it until you are ready to use it.
The easiest way to crumble the tofu is to do it by hand. Alternatively, you could put the tofu in a bowl and break it apart with a fork.

Portobello Lettuce Wraps

Serves 4

½ cup balsamic vinegar

½ cup + 1 Tablespoon olive oil

2 teaspoons ginger, finely chopped

2 Tablespoons peanut butter

½ teaspoon salt

16oz firm tofu,

4 medium Portobello mushrooms, rinsed, stemmed & chopped

2/3 cup water chestnuts, chopped

½ teaspoon crushed red pepper flakes (optional)

2 heads of bib or butter lettuce

Optional additions: rice, crushed peanuts, sliced green onion.

Directions:

In a small saucepan, over low heat, whisk together balsamic vinegar, ½ cup olive oil, ginger, peanut butter and salt until ingredients are fully combined. Remove from heat.

Press tofu with a paper towel to absorb moisture. In a large pan, heat remaining 1 tablespoon of olive oil over medium heat. Crumble tofu into pan and sauté until it starts to brown. Stir in mushrooms and continue to sauté until mushrooms are tender. Reduce heat to low, stir in water chestnuts, crushed red pepper and sauce.

Spoon rice and mushroom filling into lettuce leaves and garnish with peanuts and green onions.

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Market Couscous Salad

April 28, 2018 by Sarah Baade Leave a Comment

The weather is finally getting warm again and I am looking forward to scouring my local farmers market for my favorite summer produce. In particular, I’m already craving fresh tomatoes and cucumbers. I feel fortunate to have access to most produce all year long at my local grocery store but there is something special about meeting your local farmers and buying their fresh from the farm products.

With warm weather also comes outdoor potlucks. The great thing about this dish is that it can be served warm or cold (I actually prefer it cold). With just ten ingredients, this dish is easy to put together and you can make it ahead of time.

Tips:

Don’t feel limited by the grape/sweet tomatoes I used here. Grab whatever is freshest at your local farmers market or grocery store. Even better would be homegrown tomatoes!
Make sure you add that 1 teaspoon to the water as you’re cooking the couscous – it helps to keep it from turning into one huge blob as it cools.

Market Couscous Salad

Ingredients:

1 teaspoon + 1 Tablespoon olive oil

1 cup uncooked pearl coucous (I used tri-color)

¼ cup red wine vinegar

½ teaspoon salt

½ teaspoon fresh thyme

1 cup cucumber, chopped

1 cup tomatoes, chopped (I used a mix of sweet tomatoes)

¼ cup red onion, chopped

2 cloves garlic, minced

¼ cup crumbled feta cheese

Directions:

In a medium pot, bring 1 ½ cups water and 1 teaspoon olive oil to a boil. Add couscous then reduce heat and simmer for 7-9 minutes or until water is absorbed and couscous is tender. Remove from heat. Add remaining ingredients to couscous and stir until ingredients are evenly dispersed. Salad can be served warm or cold.

Baby Bella Shepherd’s Pie

March 13, 2018 by Sarah Baade 1 Comment

I’m not Irish, not even a little bit. I know this because my dad has written not one but TWO books on our genealogy. What a treasure those books are. To know where you’ve come from and to have stories (some first-hand) about your family members is such a unique gift. Despite my lack of Irish heritage, my parents have always encouraged exploring cultures through food. What better way to celebrate St. Patrick’s Day than by taking a new twist on a classic Irish dish?

Shepherd’s pie is one of those ultimate comfort foods. Am I right? It is so rich, warm and flavorful. Traditionally, this dish is made with lamb but as a vegetarian, I had to make my own version. I subbed the meat with a ton baby bella mushrooms but kept the basics for the sauce. To make this a bit healthier and to add a level of sweetness, I swapped the potatoes for sweet potatoes. The result turned out to be glorious! I could have eaten half the casserole dish by myself!

Tips:

To save time the on the day you plan to make this, chop all your vegetables the night before.
Be patient. It takes some time for the liquid to reduce but give it the time it deserves so you don’t end up with soup under the sweet potatoes.

Baby Bella Shepherd’s Pie

A vegetarian twist on a classic Irish dish.

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Ingredients

Topping

4 medium sweet potatoes, peeled and cubed
1/2 cup unsalted butter
1/4 cup half & half

Filling

2 Tablespoons olive oil
1 medium yellow onion, diced
3 large carrots, cut into 1/4" slices
2 lb baby bella mushrooms, stemmed and quartered
1 Tablespoon minced garlic
1 Tablespoon fresh thyme
1 teaspoon salt
1/2 teaspoon ground black pepper
3 Tablespoons all-purpose flour
1 1/2 cups peas
1 cup vegetable broth
1 cup dry red wine
2 Tablespoons tomato paste

Instructions

Place sweet potatoes in a large pot and cover with water. Boil potatoes over medium high heat until they are fork tender. Drain potatoes and move them to a large mixing bowl. Mix on low speed with butter and half & half until potatoes are smooth and creamy. Set aside.
Preheat oven to 400°F. In a large pot, heat olive oil over medium heat. Add onions and cook until translucent. Add carrots, cook an additional 2-3 minutes. Add mushrooms, garlic, thyme, salt & pepper. Cook until mushrooms start to sweat. Sprinkle flour over vegetable mixture and stir until evenly coated. Add peas then pour in vegetable broth and wine. Stir in tomato paste and increase heat to bring pot to a boil. Reduce heat and let simmer until liquids reduce to a gravy-like texture. Stir occasionally so that the vegetables don't burn on the bottom of the pot.
Pour vegetable mixture into a greased 9”x13” casserole dish. Spread sweet potatoes over vegetables, making sure potatoes reach the edges of the dish. Bake for 20 minutes. Let cool slightly before serving.

If you enjoyed this recipe, you might also like Barley Soup.

Curried Chickpea Salad Sandwich

February 19, 2018 by Sarah Baade 1 Comment

I’m generally good about eating dinner leftovers for lunches at work but lately we haven’t been making big meals for dinner. We’ve been keeping it light with smoothies or salads. Frankly, these don’t make good leftovers. So, I’ve been needing to come up with easy dishes to make on the fly for my lunches.

Since going vegetarian, chickpeas have become a staple in my pantry. I’ve added them to soups and salads, made hummus. I’ve tried a few chickpea salad sandwich recipes but found them to be a little bit bland. I want flavor! If you can’t find what you’re looking for create it yourself, right? I created my own sandwich and added curry to kick it up a notch. No more boring sandwiches in my brown bagged lunches!

Tips:

If you’re needing to take the gluten free option, use your favorite GF bread, turn it into a lettuce wrap or just skip the bread altogether. Frankly, this is just as delicious eaten by the fork-full.
I used a hot curry powder for a stronger flavor but feel free to use whatever curry powder you happen to have on hand and then reduce or add amount based on your desired flavor.

CURRIED CHICKPEA SALAD SANDWICH

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Servings 4 sandwiches

Ingredients

1/2 cup plain Greek yogurt
2 1/2 teaspoons hot madras curry powder
15 oz can chickpeas, drained and rinsed
1/4 cup shredded carrots
1/4 cup finely chopped red bell pepper
salt & pepper to taste
8 slices whole grain bread
optional garnishes: lettuce, red onion

Instructions

In a small bowl, mix together yogurt and curry powder. In a medium mixing bowl, mash chickpeas with a fork until they are a bit crumbly, some chunks are okay. Add carrots, bell peppers and curried yogurt to chickpeas, stir until well combined. Add salt and pepper to taste. Scoop equal amounts of mixture onto 4 slices of bread. Add desired garnishes and then top with remaining slices of bread.

Wild Rice Bowl With Tahini Sauce

January 29, 2018 by Sarah Baade Leave a Comment

Meatless Monday has developed into a meatless few months for me. To be honest, I’m still deciding if this will be a permanent change or not but I am enjoying the challenge of cooking differently. It would be all too easy to just dive into lots of pasta or cheese but I don’t think my stomach would appreciate that. Instead, I’m trying to focus on new flavors to complement a vegetable based menu.

Roasting is such an easy way to cook vegetables that I tend to return to that method again and again. This time I added wild rice for a more interesting texture and slightly nutty flavor. Lastly, I’ve started to explore making sauces as an easy but incredibly effective way to change up the flavor profile. I hope you enjoy my first attempt at a rice bowl!

Tips:

If your family is picky about vegetables, season each type of vegetable individually and organize them on your pan by vegetable. It will be easier for everyone to choose more of their favorite or less of their less favorite vegetable.
I realize wild rice can be an acquired taste, feel free to sub out for another type of rice or quinoa if you prefer.

Wild Rice Bowl with Tahini Sauce

Serves 4

Bowl Ingredients

8oz uncooked cups wild rice

2 sweet potatoes

1 lb Brussels sprouts

1 lb white mushrooms

3 teaspoons olive oil

Salt and pepper to taste

Sauce:

2 Tablespoons tahini

¼ cup olive oil

2 Tablespoons balsamic vinegar

Pinch of salt

Directions:

Preheat oven to 425*F. Cook rice according to package. While rice is cooking, cut sweet potatoes into 1 inch cubes. Cut Brussels sprouts in half and cut mushrooms into quarters. Place all vegetables in a large bowl with olive oil, salt and pepper. Toss until vegetables are evenly coated. Transfer vegetables to a baking sheet and bake for 25-30 minutes or until sweet potatoes are fork tender and vegetables are starting to brown in spots.

For the sauce, combine all ingredients in a small bowl and whisk until well blended. Serve vegetables over rice and drizzle sauce over bowl as desired.