Blog Archives - Mindful Wellness

Home Sweet Potatoes

3/7/2017

Image by Joe Pineda

2 servings
25 minutes

1 large sweet potato, diced
3 cloves garlic, minced
1/2 shallot, minced
1/2 red onion, diced
2 tbsp coconut oil

spiced with:

3 tsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp fresh ground black pepper
2 tsp himalayan salt
2 tsp thyme
2 tsp cayenne
2 tsp sage
2 tsp cajun or chipotle

Proportionally dice the potato into the same size and shape.
Prepare the onion, garlic, and shallot.
Prepare the skillet with coconut oil and apply medium heat.
Once the oil has heated, add potatoes.
Add the onion, garlic, and shallot after roughly 5 minutes.
Garnished the potato mixture with spices. Allow for them too cook at least 5-10 more minutes until the desired texture is reached.

Tips:

Watch the potatoes. It is easy to neglect a stove on heat. If over-cooked, they will become mushy or burnt.
This recipe pairs well with eggs.

Home Sweet Potatoes.docx
File Size:	63 kb
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Berry Fruity Bowl

3/6/2017

Image by Joe Pineda

2 servings
20 minutes

1 cup oat milk
2 bananas, chopped
2 cups kale and/or spinach
1 kiwi
1/4 cup raspberries
1/4 cup green apples, chopped
1/4 cup blueberries, frozen
1/4 cup strawberries, frozen
1/4 cup mango and/or pineapple, frozen
1/4 cup pomegranate seeds

topped with:

1/2 cup nuts (brazil or cashews or almonds)
1 cup buckwheat granola
2 tbsp chia seeds
1 tbsp ginger
1 tbsp hemp seeds
1 tbsp pumpkin seeds
1 tbsp shredded coconut flakes
1 tbsp sunflower seeds
1 tbsp cinnamon

Blend fruit, greens, and ginger until desired texture. Pour into two bowls or serving containers.
Distribute the nuts, seeds, coconut, buckwheat, and cinnamon onto the smoothie mixture.
Pour on nut butter in the heart of the mixture.

Tips:

Any of the fruits included above can be fresh or frozen. Mix it up now and then can garnish the top of the bowl with one or two fruits.
Bee pollen and spirulina make great additions to the mixture.
If you desire juice instead of milk, search for cold-pressed, not from concentrate juice blends, when buying your juices to receive the most nutrient rich effects.
If you need a thicker, more filling breakfast just add one avocado it won't take away from the sweet fruity taste of the liquid mixture.

Berry Fruity Bowl.docx
File Size:	85 kb
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Oatmeal Parfait

3/6/2017

Image by Joe Pineda

1 serving
15 minutes

1.5 cup gluten-free rolled oats
1 cup oat milk
1/2 banana
1/2 pear

topped with:

1/2 cup brazil nuts
2 tbsp nut butter (almond or peanut)
1 tbsp chia seeds
1 tbsp hemp seeds
1 tbsp shredded coconut flakes
1 tbsp unsweetened cacao nibs
1 tsp cinnamon

Fill a a bowl or mason jar with oats.
Add the oat milk and fruit. Stir together.
Top off the mixture with toppings.

Tips:

Feel free to use the fruit of your choice. Some of our favorite fruits to include are raspberries, blueberries, strawberries, kiwis, blackberries, or pomegranate seeds depending upon the season.
Oat milk can be substituted for any other milk (coconut milk, hemp milk, etc.).
If prepared overnight, pour in enough milk so that the dry ingredients are covered by about an inch, or as desired.

Oatmeal Parfait.docx
File Size:	62 kb
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Oat Milk

3/6/2017

Image by Caitlyn Tischer

6-8 servings
1 day

5 cups water
2 cups gluten-free oats
2 cups oat groats
1 tbsp vanilla extract

Blend all of the ingredients.
Strain the mixture using a cheesecloth into a glass container.
The remaining fibrous oat mixture can be turned into oat yogurt or can be dispensed.
Depending on taste and texture, add cup of water to acquire a thick and creamy consistency.

Tips:

The milk can be sweetened by adding 1-2 Medjool dates.
Flavored oat milk can be obtained by adding freeze-dried fruit powders or extracts.
Don't use metal lids or spoons to stir this, it may alter the flavor. This milk will separate after short a period of time and need to be mixed after sitting.
This recipe pairs well with buckwheat granola.

Oat Milk.docx
File Size:	58 kb
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Oat Yogurt

3/6/2017

Image by Caitlyn Tischer

2 servings
2-3 day prep time

4 cups filtered water
2 ½ cups gluten free oat groats, steel cut or rolled oats
½ cup unsweetened coconut shreds
4 Brazil nuts
1 tsp vanilla bean or extract
1 tsp cinnamon or cinnamon chips
½ tsp Himalayan salt

topping additions:

1 cup local, seasonal fruit (if possible)
2 T nut butter
1 T raisins
1 T hemp seeds
1 T sunflower seeds
1 T cacao nibz

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
1 T cacao powder
1 tsp maca
¼ tsp cardamom
¼ tsp nutmeg

Grind oat groats, steel cut, rolled oats cut oats into flour using a high speed blender, grain mill or food processor.
Soak oat grinds/flour overnight. Be sure to leave a little water for the oats to absorb.
Blend the soaked oats with 4 cups of water and remaining ingredients. Add in any optional additions here. Save the toppings for later.
Add the blended consistency into a large sealable container and cover using a plate, coffee filter or cheesecloth with a rubber band.
Allow oat mixture to ferment in a warm or sunny spot in your home for the next 2-3 days. Depending on sour preference end the process at anytime as long as 12 hours was granted to ferment.
Once ready to eat add in parfait toppings. Enjoy!

Tips:

We prefer our yogurt on the sour side. We let it go for 3 days including the first 12 hour soak. It also depends on your climate how fast the process will go and the home you live in.
If you’re feeling creative blend in fresh fruit after the fermentation process to give it a specific flavor or simply meal prep your parfaits mixing in frozen or fresh fruit the night before.

Oat Yogurt.docx
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