Sweet Potato Spice Oatmeal

As most of my regular readers know by now, my mother is visiting the USA for the summer. In between enjoying her home-cooked food, I've been introducing her to some of the WFPBNO foods I eat on a regular basis, one of which is oatmeal. To be honest, she's not sold on it yet. I made this awesome Sweet Potato Spice Oatmeal this morning and it was "just okay" according to her (LOL). I enjoyed this recipe a lot and here's why (a) it has no added sugar or butter (b) its made with all whole food ingredients and (c) it is ready and on the table in less than 20 min. 

Prep Time: 15-20 min

Ingredients (Serves 4): 

1. 1/2 cups Steel-cut Oatmeal
2. 3 cups Water
3. 2 Medium Sweet Potatoes, roasted previously.
4. 1/2 cup Unsweetened Non-Dairy Milk (Almond, Soy, Cashew etc.)
5. 2 tbsp Slivered Almonds (or substitute with Pecans)
6. 2 tbsp Raisins
7. 1/2 tsp Cinnamon
8. 1 tsp Vanilla Extract
9. A pinch of Sea Salt
10. Maple Syrup (as needed) 3 to 4 cups water

Directions:

Mix Steel-cut Oats, water, raisins and sea salt together and pressure cook under high pressure for 5-7 minutes. If you don't have access to a pressure cooker, simmer the oats on a stove until tender (approximately 20-25 min). Once the steam dissipates, add 1 tbsp almonds, 1/3 cup almond milk, cinnamon, vanilla extract and mix well. Dish out into 4 serving bowls, garnish with more slivered almonds and a small splash of almond milk. Dust on more cinnamon, if you desire. I didn't add any sweetener to this dish, but if you like it sweeter, add maple syrup to taste. Serve warm. 

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Vegetables in Creamy Cashew Sauce

Someone in my Facebook Group (Indian Plant Based Whole Food Junkies) asked earlier today for a Korma recipe without tomatoes. Now growing up in India, I remember Korma as a hearty meaty dish with lots of caramelized onions and tomatoes. But, they'd tried it at an Indian restaurant and wanted a WFPB version. So I decided to give it a try today. She recalled it being in a creamy white sauce - my guess, they just skipped the tomatoes in their recipe. 

This recipe is an adaptation of an older recipe for TVP Korma which I modified today to make the creamy white sauce. I, of course, changed up the vegetables :) but I didn't call this dish a korma as it is not a true korma in my opinion. Maybe this isn't what you were hoping for :) but that's my 2c. 

Prep Time: 30 min

Ingredients (Serves 4):

1. 2 cups Green Beans
2. 1 cup Corn
3. 1 x 12 oz Pack of Extra-Firm Silken Tofu 
4. 1/2 Medium Red Onion, pureed
5. 1 tbsp Ginger-Garlic paste
6. 1/3 cup Raw Cashews, ground (I use a coffee grinder)
7. 1 cup Non-Dairy Milk
8. 1 cup Water or Vegetable Broth
9. 1 tsp Ground Cumin
10. 1 tsp Ground Cilantro Seed
11. 2-3 tsp Garam Masala
12. Salt and Pepper, to taste

Directions:

Line a skillet with water and add pureed onions and 1/2 tsp of salt. Saute and caramelize onions until they are a rich dark golden color (keep a measuring cup with water handy; keep stirring the onions until they dry up and start to stick to the bottom of the pan, which is fine, add a splash of water, which will allow the caramelized onions at the bottom of the pan to soften up again. Repeat the process until the onions are are rich red color). Once onions are done, add the ginger-garlic paste and repeat the same process until the mix is fragrant (2-3 min). At this point, add beans, corn, cashew powder, 1/2 cup non-dairy milk, spices and water. Mix well, reduce heat to medium-low, cover, and let simmer for 5-10 minutes. Meanwhile dice half the tofu into chunks and puree the remaining with 1/2 cup of milk. When you have a smooth creamy paste of tofu and milk, add that to the skillet, mix well and allow to simmer for another 5 min. At this point you can also add the diced tofu to the pan but be careful when mixing so as to not smoosh the pieces. When ready to serve, garnish with fresh coriander leaves and a fresh sprinkle of garam masala. 

Nutrition Facts (Per Serving): Calories 190 (Fat Calories 78)
Total Fat 8.7 g; Carbohydrates 19.6 g; Fiber 4.2 g; Sugars 4.0 g; Protein 10.9 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Breakfast Cream o' Wheat

This morning I wasn't in the mood for just another bowl of Oatmeal. I've been eating the same breakfast before work every morning for almost 2 years now and I still love it. Every once in a while though, I crave other things. It was going to be a chilly day, the first of many this fall and winter and I also wanted something with nuts in it. I stared at the pantry and then the fridge and then the pantry again before I remembered one of my favorite breakfasts growing up was Doodh ki Sooji ... essentially a creamy milky porridge made with Semolina (Cream of Wheat).

Breakfast Cream o' Wheat w nuts and raisins!

Prep Time: 20 min

Ingredients (Serves 1):

1. 1/4 cup Medium-Grain Semolina (Sooji)
2. 1 tbsp Slivered Almonds
3. 1 tbsp Crumbled Cashews
4. 1 tbsp Chia Seeds
5. 1 tbsp Raisins
6. 1/4 tsp Cardamom Powder
7. 2 tbsp Brown Sugar (to taste)
8. 1-2 tsp Maple Syrup (to drizzle on top)
9. 1 and 1/4 cup Almond (or any non-dairy) Milk

Directions:

Heat a non-stick skillet or large sauce pan to medium high and add the semolina. Begin dry-roasting the semolina (with constant stirring using a rubber spatula) to aid in uniform roasting. As the semolina roasts, the color will deepen to a golden (about 10 min) and then go even deeper. As it begins to darken, add the nuts and raisins and dry roast those as well.

As the raisins plump up in the pan with heat, add the cardamom powder, give it all a nice toss and then add the milk, saving just a splash to drizzle on top. Allow everything to come to a boil, turn heat to low until it reaches the desired consistency, adding more milk if needed.

Add brown sugar, to taste, mix well. Transfer to a serving bowl, drizzle with milk and maple syrup and enjoy!! Mmm Hmm good!! 

Nutrition Facts (Per Serving): Calories 486 (Fat Calories 134)
Total Fat 14.9 g; Carbohydrates 70.8 g; Fiber 9.7 g; Sugars 31.9 g; Protein 12.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Cardamom Almond Semolina

Happy Sunday!!! I started out my day dreaming of a breakfast dish my mom used to make when we were growing up. "Sooji" or Breakfast Semolina, made as a sweet creamy pudding in milk, or as a savory dry concoction with vegetables and spices is a favorite whole-grain breakfast food across many households. I personally liked it much better when it was made as a thick sweet pudding. That is what I tried to mimic today, with my own #WFPBNO twist to it ... i.e. I didn't use any oil or fat and used plant-based almond milk instead of dairy. 

This dish uses coarse semolina. In the United States, coarser meal coming from softer types of wheat is known also as farina. Also, in the United States, this kind of semolina is sold under the trade name Cream of Wheat. I buy my semolina from the Indian market in town so it has a more authentic flavor. Also, semolina from India is often specked with golden and brown spots, versus Cream of Wheat which is almost a pure white in color.

Prep Time: 20 min

Ingredients (Serves 2):

1. 0.5 cup Coarse Whole Wheat Semolina
2. 1 cup Unsweetened Almond milk 
3. 2 tbsp Raisins
4. 2 tbsp Slivered Almonds
5. 2 tbsp Chia seeds
6. 0.5 tsp Ground Cardamom
7. 2-4 tsp Brown Sugar (optional)

Directions:

Dry roast the semolina in a non-stick pan, on medium to medium-low heat until it is golden brown and aromatic (it will smoke a little as it gets almost done, so watch to make sure you don't char it). Traditionally this is done with ghee (clarified butter) but I've found that dry roasting works just as well and has no effect whatsoever on the overall taste of the dish. When the semolina is almost done, add the almonds, raisins and cardamom seed powder. Skip the nuts if you're allergic or looking for a low-fat dish. I personally consume nuts and seeds so add both to my diet occasionally. If you wish to use cinnamon, feel free to substitute it at this time. You can also sprinkle both at the end but I find that dry roasting the flavorings makes for a more even flavor in the dish.  In just a couple of minutes, the raisins will plump up.

In the dry roasting pan!

At this point, add the almond milk. As the semolina is pretty hot so the almond milk will immediately simmer and boil so be careful. Reduce heat to low and allow everything to simmer for a few minutes. The semolina will lose some of its golden brown color and plump up with the addition of liquid. Simmer for a couple of minutes, add chia seeds at the very end (if desired), mix and dish out into 2 bowls. Serve with a splash of almond milk and little dollops of brown sugar (if desired for additional sweetness). Enjoy!!

Note: As I noted above, you can flavor this dish with whatever your favorite flavors are, cinnamon and maple syrup will work just as well as cardamom and brown sugar. If you're skipping the nuts and seeds, feel free to add dried fruits instead, or even top off with fresh bananas or berries. Once the basic semolina is ready, it can be easily adapted to your tastes.

Note: Next time you have some free time, dry roast a large batch of semolina until golden brown. Allow to cool and transfer to a well-sealed tupperware container. This stays in the freezer for several months. When ready to prepare the dish, heat up the semolina and add raisins .. moving forward from that step and Voila!! .. your overall cooking time is down to around 5-8 minutes.

Nutrition Facts (Per Serving, without added sugar): Calories 272 (Fat Calories 69)

Total Fat 7.7 g; Carbohydrates 43.7 g; Fiber 6.8 g; Sugars 5.6 g; Protein 9.7 g

Nutrition Facts (Per Serving, without nuts or seeds): Calories 193 (Fat Calories 12)

Total Fat 1.3 g; Carbohydrates 38.7 g; Fiber 2.3 g; Sugars 5.4 g; Protein 6.1 g

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

German Chocolate Cake Oatmeal

I think my husband's most favorite dessert if probably German Chocolate Cake. His mom makes an über-rich version for every holiday meal and he eats it like a fiend! My M-I-L's original recipe calls for about 7 egg yolks, a cup of evaporated milk, and about a cup of butter. It tastes pretty amazing but I can only eat about 1/10th of what Tony consumes because it is so rich. So, I've often wondered if anyone had come up with a vegan or whole-food-plant-based version of it and sure enough .. someone had :) !! I found the recipe today!! What better day to use it than New Year's Eve, and my 2-Year Plantiversary? I'd say that faint anticipatory smile on his face as he takes his first bite says it all! He's a happy camper :) 

Adapted from: The Oatmeal Artist - German Chocolate Baked Oatmeal

Prep Time: 25 min (with premade topping)

Ingredients (Serves 1, double for 2):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1/2 cup Unsweetened Non-Dairy Milk (I used almond)
3. 1 tbsp Agave (or sweetener of choice)
4. 1 tbsp Unsweetened Cocoa
5. 1/4 tsp Baking Powder
6. 1 pinch of Sea Salt
7. 1 tsp Brown Sugar 
8. 1/2 tsp Vanilla extract
9. 2 tsp Coconut Pecan Butter (for topping, premade, and brought to room temperature)
10. 1 tsp Shredded Coconut (for garnish, optional)
11. 1 tbsp Crushed Pecans (for garnish, optional)

Directions:

Preheat oven to 350° F. In a small bowl, mix dry ingredients (oats, cocoa, baking powder, brown sugar, salt) and in a separate bowl, mix wet ingredients (non-dairy milk, sweetener of choice, vanilla extract). Mix both well. Transfer the dry ingredients to a greased ramekin, or an oven-safe bowl. I used a quick spray of Pam on the bowl and then wiped any excess off with a kitchen towel. Slowly pour the wet ingredients over the top of the dry mixture. Use a fork to make sure that any flakes of oatmeal that are still floating get soaked well. I didn't mix at this stage because I wanted to make sure that I didn't disturb the grease around the sides of the bowl. Bake uncovered for 20-22 min. Remove from oven and let sit for a couple of minutes, then carefully invert the bowl onto a serving plate and let sit for another 4-5 min. This will allow the oatmeal to cleanly transfer to the serving plate, in the shape of the baking bowl itself. Gently top off the oats with about 2 tsp of Coconut Pecan butter (I used the original recipe, see link in ingredients above, to a tee) allowing the steam from the oatmeal to soften it. This stuff is rich .. like really really rich, so don't be greedy like me! Once it softens and starts glistening, sprinkle some coconut flakes and crushed pecans on top. Serve warm! Enjoy!

My Assessment: This oatmeal is a great way to enjoy an otherwise über-rich guilt-laden dessert. By no means is this dish low-fat (thanks to the coconut pecan butter used for the topping) but it is definitely based on whole plant-based ingredients and is far better for you than the original recipe. LOVED another recipe from The Oatmeal Artist. Tony confirmed that the topping tasted just like the omni version his mom makes and I think it would work great as a filling and topping for a vegan chocolate cake as well (i.e. to make an actual German Chocolate Cake). Score!!!!! 

Nutrition Facts (Per Serving, with topping): Calories 498 (Fat Calories 252)
Total Fat 28.1 g; Carbohydrates 56.7 g; Fiber 11.3 g; Sugars 19.4 g; Protein 9.6 g

Nutrition Facts (Per Serving, w/o topping): Calories 276 (Fat Calories 56)
Total Fat 6.3 g; Carbohydrates 50.7 g; Fiber 7.8 g; Sugars 18.3 g; Protein 7.1 g

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Pomegranate & Chocolate Chip Oatmeal

During one of many trips to India, before my dad passed on, he introduced Tony to Pomegranates. It was love at first bite for him. Ever since then, every time he sees it at the store, and he has some spare cash, he picks one up. They're expensive here in the US and I always thought they're more work than they're worth ;) but Tony is willing to do the work to get all the seeds out, so I'm willing to eat them!! Fun fact: did you know that pomegranate seeds are called 'arils'? 

Recipe Credit: The Oatmeal Artist - Pomegranate & Chocolate Chip Oatmeal

Prep Time: <5 min 

Ingredients: See recipe link above. 

Directions:

In a microwave-safe bowl, mix oats, chia seeds, almond milk and salt together and cook on high for 3-4 minutes. Remove the bowl once in the middle of this time to mix well. Once oats are done, remove carefully from microwave, mix vanilla extract, pomegranate arils and chocolate chips and transfer to a serving dish. Enjoy!! 

My Assessment: I really really liked this recipe by The Oatmeal Artist. In fact, I don't think I've tried a single one of her recipes and not loved it. She's got a knack for oatmeal :) !!! The combination of pomegranate and chocolate was like eating cherries with chocolate, but the crunchiness of the arils made it similar to eating a nutty chocolate bar!! Loved it!! 

Nutrition Facts (Per Serving): Calories 331 (Fat Calories 95)
Total Fat 10.6 g; Carbohydrates 54.9 g; Fiber 8.8 g; Sugars 20.7 g; Protein 8.3 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Pumpkin Pie Oatmeal

Its fall! Its time for pumpkin everything! I already did a post on Pumpkin Spice Latte Oatmeal. If you're not much of a coffee fan, but love pumpkin, this recipe is for you :)

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 cup Almond Milk (Unsweetened Vanilla) 
3. 1/2 cup Canned Pumpkin puree
4. 1 tbsp Chia Seeds
5. 1 tbsp Slivered Almonds
6. 1 tsp Pepitas (Pumpkin Seeds)
7. 1/2 tsp pumpkin pie spice 
8. 1/2 tsp vanilla extract
9. 1 tbsp Maple syrup (optional, to taste)

Directions:

Mix almond milk (or any other non-dairy milk), oats, Pumpkin puree, almonds and Chia seeds in a microwave safe bowl. I usually use a large glass measuring cup. Microwave on high for 3-4 minutes. Remove carefully. Add pumpkin pie spice* and vanilla extract (and maple syrup, to taste). Mix well. Transfer to a bowl, add another splash of milk, top off with pepitas and enjoy!!

*Pumpkin pie spice is basically a mix of cinnamon, ginger, nutmeg and allspice. If you don't have the mix, feel free to use the individual spices to taste :)

Nutrition Facts (Per Serving): Calories 331 (Fat Calories 122)
Total Fat 13.5 g; Carbohydrates 45.1 g; Fiber 14.4 g; Sugars 4.6 g; Protein 11.8 g.


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Caramelized Banana Oatmeal

I'm in love with Oatmeal. When I'm craving bad foods, I crave Chocolate Oatmeal. Which incidentally, last night I really really wanted to substitute my dinner with a large bowl of my Dark Chocolate Mudslide Oats. I'm generally not the kind of person who eats chocolate-based cereals or foods for breakfast - but today, for some reason, it was calling my name (maybe because I deprived myself last night!). This recipe was inspired by a post I saw from The Oatmeal Artist just yesterday - Fifty Toppings to Spruce Up any Porridge! She had a picture of a cup of oatmeal topped with Caramelized banana. While her recipe called for molasses, honey and orange juice, mine relies on the sweetness of the banana itself. 

Caramelized Banana Oats

Prep Time: 10-15 min

Ingredients (Serves 1):

1. 0.5 cup Rolled (Old-Fashioned Oats)
2. 1 cup Unsweetened Non-Dairy Milk
3. 1/2 medium Banana
4. 1 tbsp Flax Seed Meal
5. 0.5 tbsp Natural Creamy Peanut Butter
6. 2 tbsp Semi-Sweet Chocolate Chips
7. 0.5 tsp Vanilla Extract
8. 1-2 tsp Brown Sugar (for topping, optional)

Directions:

Slice banana in 2 halves lengthwise and crosswise. Place in an ungreased oven safe dish/plate and broil on HI for 5-10 minutes. Keep an eye on the oven as the banana can go from caramelized to burnt really quickly. It will first start to wilt under the heat, and then slowly bubble on top before turning a lovely golden brown. While the banana is in the oven, mix oats, flax seed meal, peanut butter and half the chocolate chips in a microwave safe bowl and cook on high for 3-5 minutes. Remove the bowl once in the middle of this time to mix well. Once oats are done, remove carefully from microwave, mix vanilla extract in and transfer to a serving dish. Once bananas are nice and golden, remove the dish from the oven and carefully transfer onto the oatmeal. Top off with a light sprinkle of brown sugar (optional) and remaining chocolate chips! Voila!!! 

Nutrition Facts (Per Serving): Calories 426 (Fat Calories 129)
Total Fat 14.3 g; Carbohydrates 64.7 g; Fiber 11.7 g; Sugars 22.9 g; Protein 11.6 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Creamy Blueberry Yogurt Oats

I recently got my blood work done. Most of you probably already saw all the details on Facebook. After 2 years of being plant-based, I am finally in the awesome range with a cholesterol value under of 139 mg/dL. Based on the Framingham study, the risk of cardiac events in folks with total cholesterol below 150 mg/dL is essentially nonexistent. Yeah!! So what do I attribute this to? Along with giving up meat and dairy, I've added a large bowl of oatmeal to my daily routine. Because Oats are digested slowly, compared to commercially available sugary cereals, oats help maintain sugar levels stable, while providing a longer-lasting steady flow of energy. Unique to oats, are small antioxidant molecules called avenanthramides, which help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease. See this article for more information (Oats and Avenanthramides). In the end, I'm not sure what helped get my numbers down, I'm just glad they are :) !!!

Creamy Blueberry Oats

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 tbsp Chia Seeds
3. 2/3 cup Frozen Blueberries
4. 1 cup Non-Dairy Milk 
5. 2-3 tbsp Non-Dairy Yogurt
6. 1 tsp Vanilla extract

Directions:

Mix oats, non-dairy milk, chia seeds and 1/2 cup blueberries in a microwave save bowl and microwave on high for 3 minutes. If you want, you can also soak them overnight for the same effect, or cook the oats on the stove-top. In the end you want the oats to be nice and soft, but not mushy or crunchy. Once ready, mix vanilla extract and sweetener (optional) of choice. Transfer to a serving bowl, garnish with remaining blueberries and top off with non-dairy yogurt. I had Vanilla flavored Silk Soymilk yogurt at home today!! Mix well to incorporate the creaminess of the yogurt into the oats and enjoy!

Nutrition Facts (Per Serving): Calories 350 (Fat Calories 102)
Total Fat 11.3 g; Carbohydrates 53.6 g; Fiber 12.8 g; Sugars 14.9 g; Protein 11.2 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Dark Chocolate Mudslide Oats

Last night Tony was craving chocolate. He's been doing so well with being plant-based recently. But he was really craving it bad and was on the brink of running out to the neighborhood gas station and picking up a pint of Rocky Road ice cream. Of course, I couldn't let that happen!! I promised I'd satisfy his chocolate craving, even while using Oats, which he just happens to despise unless they're in Chocolate Chip cookies. I searched the vegan blogs for various recipes and found one which didn't look quite as appetizing as I wanted it to be but I knew I could adapt very easily. 

Dark Chocolate Mudslide Oats

Adapted from: Chocolate Covered Katie - Chocolate Mudslide Oatmeal

Prep Time: 5-7 min

Ingredients (Serves 2):

1. 3/4 cup Rolled (Old-Fashioned Oats)
2. 1.5 tbsp Hershey's Special Dark Cocoa
3. 1 tbsp Flax Seed Meal
4. 1 cup Unsweetened Non-Dairy Milk
5. 2 tbsp Semi-Sweet Chocolate Chips
6. 1 pinch of Coarse Salt
7. 1/2 tsp Vanilla Extract
8. 1 tbsp Molasses
9. Maple Syrup (to taste)
10. Dried Coconut Flakes (optional)
11. Sliced/Slivered Almonds (optional)

Directions:

Mix Oats, cocoa, flax seed meal, non-dairy milk (I used almond milk!), salt, molasses in a microwave safe bowl and cook on high for about 3-4 minutes until the mix is no longer runny but nice and creamy. Carefully remove the bowl from the microwave and mix in vanilla extract. Add more sweetener, if needed. I used Maple syrup but you can use whatever you like to use. The molasses do add a lot of color and sweetness so be sure to taste test. Mix well. Serve warm with chocolate chips sprinkled on top. On my bowl, I also sprinkled about a teaspoon of dried coconut flakes and another teaspoon of sliced almonds for some crunch!! Tony had his with only chocolate chips!

Dark Chocolate Mudslide Oats with my fixins :)

My Assessment: This was amazing. I knew Tony would never go for the original recipe. It was way to runny in the original pictures but I knew the flax seed meal would act like a binder (kind of like a flax egg) and result in a creamier texture. I also added more oats (1.5x) than the single serving the original recipe called for to make it even less runny. Overall, cooking the oats until the runniness is gone (4 min for my microwave) resulted in almost a fudgy pudding like texture. LOVED IT!!!

Nutrition Facts (Per Serving): Calories 253 (Fat Calories 68)

Total Fat 7.5 g; Carbohydrates 41.8 g; Fiber 6.8 g; Sugars 14.4 g; Protein 6.5g

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Overnight Oatmeal & Rice Kheer

Last night after dinner, I had a little over 4 tablespoons of White Basmati Rice (about 1/8 cup dry) left over. No one wanted to finish this little bit off and I detest throwing good food away. On a whim, I decided to make an overnight oatmeal with rice which made for a delicious breakfast this morning. 

Prep Time: < 5 min

Ingredients:

1. 1/8 cup Cooked White Basmati Rice
2. 1/4 cup Old-Fashioned (Rolled) Oats
3. 1 tbsp Chia Seeds
4. 1 tbsp Dried Coconut Flakes
5. 2 Medjool dates (peeled, pitted, diced)
6. 1 cup Unsweetened Non-Dairy Milk (I used Almond)
7. 1/2 tsp Ground Green Cardamom Seed
8. Maple Syrup (optional, to taste).

Directions:

Mix all ingredients in a lidded container and refrigerate overnight. In the morning, mix well, heat for about 2-3 min on high in a microwave, if desired. Drizzle with a little honey or maple syrup and enjoy!

Nutrition Facts: Calories 352 (Fat Calories 93)
Total Fat 10.4 g; Carbohydrates 63.1 g; Fiber 11.7 g; Sugars 27.3 g; Protein 8.8 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Chocolate Bread Pudding

I made bread pudding this weekend, instead of canning apples which is what I original planned to do. I improved on my previous recipe and made it yummy and gooier than before and used half a loaf of stale bread from the loaf I made earlier in the weekend. It was a loaf of no-knead bread which was awesome when it was fresh and warm out of the oven. However, I need to figure our a better way to store homemade bread because it always dries out. I've tried putting it in a plastic bread box (becomes sweaty and soggy) and I've tried wrapping it in a couple of kitchen towels and leaving it on the counter. Any other suggestions on bread storage would be most welcome. Anyhow, the half loaf that we had left after lunch yesterday was dried and not quite edible this morning. So I decided to transform it into something much more decadent than stale bread. 

Prep Time: 5-10 min + 45 min in the oven.

Ingredients:

1. 3 cups of stale home-made bread pieces, coarsely torn with your hands
2. 4 tbsp Raisins
3. 1/2 cup Non-Dairy Chocolate Chips
4. 1/8 cup Slivered Almonds
5. 1/4 cup Brown Sugar
6. 2 tbsp Chia Seeds
7. 2 tsp Cinnamon
8. 1/2 tsp Vanilla extract
9. 2.5 cups Almond Milk (Silk PureAlmond Unsweetened)

Directions:

Preheat oven to 375 degrees F. Lightly grease a 2.5 qt covered casserole dish. Spread bread all across the bottom in an even layer. Sprinkle raisins, Chia seeds, chocolate chips, brown sugar, almonds and cinnamon across the bread, as evenly as possible. Mix vanilla extract in 2 cups milk and pour it slowly across the entire dish, so as to soak as much of the bread as possible. Cover and bake for 45 minutes. Once done, remove from oven. Uncover, pour the remaining 1/2 cup of almond milk across the pan and re-cover. Let sit for 5-10 minutes to allow the excess milk to get absorbed and for the dish to cook down. At this point all the bread should be soft and gooey and the chocolate should have melted all over the bread. 

If it is not evenly melted, and the bread is still hard, make sure you add more milk and re-bake for 15-20 minutes to get the desired softness. Serve warm. 

My Assessment: Adding the brown sugar instead of maple syrup (my original recipe) makes for a thicker more yummy dish. Also, adding raisins to this dish added a new dimension this time. Even Tony loved it!!! My job is done :)

Antioxidant Smoothie

I've been eating Oats for breakfast for a long long time. Quite a few months actually. So this morning I decided to change it up a little bit. I decided that an antioxidant rich smoothie would be a perfect pick-me-up to start the day on a strong note. And it was ... !!! 

Prep Time: 5 min

Ingredients (Serves 1):

1. 2/3 cup Almond Milk (Chilled)
2. 2/3 Medium Banana, preferably frozen
3. 3 oz Red Raspberries (fresh, half pack)
4. 6-8 Medium Strawberries (fresh)
5. 1/3 cup Blueberries (frozen)
6. 2 tbsp Non-Dairy Chocolate Chips
7. 1/2 tbsp Chia Seeds

Directions:

Blend almond milk, banana, strawberries, raspberries, blueberries and chocolate chips together until smooth. Add Chia seeds and mix well. Pour and enjoy!! 

Nutrition Facts (Per Serving): Calories 281 (Fat Calories 9.2)
Total Fat 9.2 g; Carbohydrates 51.7 g; Fiber 10.2 g; Sugars 30.5 g; Protein 5.5 g

Very Berry Creamy Oatmeal

After having spent 2 weeks in India eating all kinds of 'cheat' foods, I was craving a good bowl of Oatmeal upon returning home. This morning I made a very cheerful looking bowl of porridge with a boatload of berries and all the nutrition and fiber and plant-based goodness I craved while travelling.

Very Berry Creamy Oatmeal

Adapted from: The Oatmeal Artist: Creamy Berry Oatmeal

Prep Time: 5 min

Ingredients (serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 cup Almond Milk
3. 6 oz fresh Red Raspberries (1/2 pint) 
4. 6 oz fresh Blueberries 
5. 1 tbsp Chia Seeds
6. 2 tsp Flax Seed Meal
7. 1 tbsp Slivered Almonds
8. 1 tbsp Brown Sugar (optional)
9. A pinch of Coarse (Kosher or Sea) salt.

Directions:

Mix Oats, chia seeds, flax seed meal and fresh raspberries with almond milk in a microwave safe bowl. Microwave on high for 3 minutes. Once the oats are done, remove from microwave, mix well to mash the raspberries well (the oats will take on a nice pink color).  Mix in salt and brown sugar (optional). I didn't use any sugar because the berries made it sweet enough for my taste. Add almonds, mix well, transfer to a serving bowl, and top off with fresh blueberries. Enjoy!!

Nutrition Facts (Per Serving, without Brown Sugar): Calories 438 (Fat Calories 122)

Total Fat 13.6 g; Carbohydrates 71.2 g; Fiber 19.3 g; Sugars 23.1 g; Protein 14.2 g

Lemon Blueberry Oatmeal

Another oatmeal recipe? Is Rugrat Chow becoming an Oatmeal blog? Rest assured that it isn't so. I'm simply having a summer affair with porridge. I've had a friend of mine tell me the same thing ... it's when you dream of having oatmeal for dinner .. or when you jump out of bed in the morning because you're excited about a new Oatmeal recipe you've found. 

In the past few weeks, I've become a huge fan of The Oatmeal Artist. Her recipes are mostly plant-based and when not, they're easily adaptable. I've bookmarked her page and often check her recipes for ingredients I have on hand. Do give her page a like on Facebook. Lauren posted this recipe yesterday morning after her visit to a farmer's market where she picked up some fresh blueberries. I used frozen berries in mine as I wasn't able to pay the Yoder farm a visit this weekend. Also, I like to use frozen berries in my oats because it helps bring the temperature down into an edible range. You see, I make my oatmeal in a microwave. It's usually scalding hot in 3 minutes. Adding frozen blueberries after removing the oats from the microwave prevents the berries from being reduced to mush and cools down the oatmeal surrounding each berry, one little pocket at a time :)

Lemon Blueberry Oatmeal

Adapted from: The Oatmeal Artist: Lemon Blueberry Oatmeal

Prep Time: 5-7 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 cup Almond Milk
3. 1 ripe banana (sliced and mashed with the oats)
4. 1 tbsp Chia Seeds
5. 1 tbsp Slivered Almonds
6. 1/2 cup frozen blueberries
7. 2 tsp Lemon Juice
8. 1 tbsp Brown Sugar (optional)
9. A pinch of Coarse (Kosher or Sea) salt.

Directions:

Mix oats with sliced banana in a microwave safe bowl. Use a fork to mash the banana with and into the oats so that they make a combined mush (umm appetizing ;)!). Add Chia seeds, almond milk, almonds and brown sugar (if using) to top the banana-oatmeal mix.  Microwave on high for 3 minutes. Once the oats are done, remove from microwave, mix well, Mix in about half the blueberries, salt and 2 tsp lemon juice. I didn't use any sugar on my oatmeal today because a ripe banana is plenty sweet for me. Mix well, transfer to a serving bowl, top off with remaining blueberries. Enjoy!!

The original recipe called for Lemon Extract. I didn't have any handy so I ran a quick Google search on it. Lemon extract is a concentrated lemon flavoring used for baking. It has all the flavor of lemon without the tartness. It is more like the essential oils in lemon zest. A quick replacement for lemon extract would be lemon zest. I didn't have that either but I found several sites with baking tips that said that lemon juice can be substituted in about a 1:2 ratio. So I added 1 tsp of Lemon juice and I couldn't taste anything. I promptly added another 1/2 and then another 1/2 tsp and the results were phenomenal. Not tart at all and the lemon flavoring seemed to bring out a refreshing flavor in the blueberries and made them taste sweeter.  

Nutrition Facts (Per Serving, without Brown Sugar): Calories 428 (Fat Calories 124)
Total Fat 13.8 g; Carbohydrates 72.0 g; Fiber 15.6 g; Sugars 22.1 g; Protein 12.2 g

Pistachio Peach Pie Oatmeal

Peach Bounty in the Coder Yard

Our two peach trees are dripping with fruit. We're the kind of careless carefree fruit tree owners that do nothing with the trees and the trees selflessly provide us with this incredible bounty every year. We are truly blessed. We harvested a big basket on Thursday evening and there's still a few more baskets remaining to be harvested that will go to friends, family, coworkers :)

In past years, I've made peach pie, peach cobbler ... pretty much every fattening dessert you can imagine. Last year's harvest was not great due to the weather and we mostly ate our peaches fresh. Today I decided to look into making an Oatmeal recipe since I am into that these days. Here's what I came up with after exploring a few recipes on the internet including this one by The Oatmeal Artist. Since I already had an idea in my head and I pretty much stuck with what I thought would work for this recipe, I'm taking the credit for my concoction this morning :) 

Prep Time: 5-7 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1 cup Almond Milk
3. 2 Medium Peaches, diced (almost a cup)
4. 1 tbsp Chia Seeds
5. 10-15 Dry Roasted (no salt) Pistachios, crushed/halved
6. 1 tbsp Brown Sugar (optional)
7. A pinch of Nutmeg (ground)
8. A pinch of Cinnamon (ground)
9. A pinch of Coarse (Sea or Kosher) Salt

Directions:

Mix oats, almond milk, peaches and chia seeds in a microwave safe bowl and microwave on high for 3 minutes. Once the oats are done, remove from microwave, mix well, add nutmeg, cinnamon, salt and brown sugar (if you like it sweet). I didn't use any sugar because the peaches were sweet enough for me.  Mix well, transfer to a serving bowl, sprinkle another dash of ground nutmeg on top and garnish with a few slices of peach and roasted pistachios. Enjoy!!

Nutrition Facts (Per Serving, without Brown Sugar): Calories 354 (Fat Calories 125)
Total Fat 13.9 g; Carbohydrates 51.6 g; Fiber 13.5 g; Sugars 14.9 g; Protein 12.1 g

Kesar Badaam Oatmeal Kheer

I admit, I've been on an oatmeal kick lately. Its not a bad kick to be on. Oats are one of the healthiest grains for the heart. Oats have Avenanthramides - polyphenolic antioxidants that have been shown to have anti-inflammatory, anti-itching and anti-proliferative activity, and according to Dr. Esselstyn, oats also help stimulate the health of endothelial cells in our arteries. I've written about Oats before and posted this link for a blog post about Oats and Avenanthramides. Oats are supposed to help protect against coronary heart disease, colon cancer, skin irritation and so much more. So fix yourself a good size bowl of oats and enjoy ... they're not just for horses, you know :)

Kesar Badaam Oatmeal Kheer 

This dish was inspired by my longing for Kheer, a traditional Indian milk-based dessert - served for centuries .. and long before Western desserts like Ice creams and cakes took over the Indian Dessert menu. It is traditionally made with long-grain white Basmati rice and today I converted the traditional recipe to a WFPBNO, heart healthy, fiber-rich version. Also, the use of Flax seed meal as a thickening agent makes this version rich in Omega-3 fatty acids. And the other benefit of using flax seed meal as a thickening agent, along with oats, is that I didn't have to slave over this kheer for 3 or 4 hours like my mom still does when making kheer for a special occasion. Mine was ready in under 7 minutes from start to finish. 

Prep Time: 5-7 min

Ingredients (Serves 1):

1. 2/3 cup Old Fashioned (Rolled) Oats
2. 1.25 cups Almond Milk
3. 1 tbsp Raisins
4. 1/2 tbsp Ground Flax Seed Meal
5. 1 tbsp Slivered Almonds (Badaam)
6. 1 tbsp Raw Cashews, crushed (optional)
7. 1/4 tsp Ground Green Cardamom (Elaichi)
8. 1/16 tsp (about a pinch and a half) Saffron (Kesar) 
9. 1 tbsp Maple Syrup, or more to taste (Brown Sugar or Honey are great too!).

Directions:

Mix Oats, almond milk, raisins, brown sugar (if using) and ground flax seed meal in a microwave safe bowl and microwave on high for 90 seconds. It will appear really thin and runny at this stage but fear not as it will thicken considerably in the next few minutes. Remove from the oven once the first 90 seconds are done, mix well. At this point, add about half the saffron, cashews and slivered almonds, mix well and again microwave on high for about 90 seconds. Carefully remove from microwave as the bowl will likely be really hot. Do a quick taste test for sweetness (adding  honey or maple syrup now if using one of those). Add ground green cardamom now and mix well. Let sit for a few seconds to allow it to get thicker, if needed. Transfer to a bowl, garnish with remaining almonds, cashews and saffron. Serve :)

Kesar Badaam Oatmeal Kheer

Nutrition Facts (Per Serving): Calories 423 (Fat Calories 138)
Total Fat 15.4 g; Carbohydrates 63.1 g; Fiber 9.0 g; Sugars 19.3 g; Protein 11.6 g

Pumpkin Spice Latte Oatmeal

Another weekend .. another dirth of fresh fruits and ... another quest for the perfect oatmeal recipe with pantry ingredients. And guess what? Another visit with The Oatmeal Artist!!! She's got some amazing ideas and she works with Old fashioned (Rolled) Oats which I'm come to prefer over Steel-cut simply because of the timing involved in cooking SC Oats. I still use the latter on occasion (and I love the texture of SC oats) but for my daily breakfast, I've reverted to the ease of Old fashioned Oats. 

This recipe was a winner on sight!! I love fall and I love all fall foods!! And pumpkin spice lattes were my own personal indulgence during those last few months of the year. But I'm also one of those weirdos that loves pumpkin spice so much - I eat it all year!! Like Lauren says in her post - those drinks from gourmet coffee shops are loaded with calories - mostly from fats and sugars. My adaptation has fats as well but they're good fats derived from nuts (almonds) & seeds (flax and chia), so its a lot more healthier and a lot more nutritious. Also, I've found (after I went plant-based) that the Pumpkin Spice mix (at least the one used by Starbucks) has dairy in it. So even if I wanted to get a Soy Pumpkin Spice Latte - it would still have dairy in it!! Obviously, when I saw Lauren's version of the same awesome PSL - in a bowl - I knew I had to try it!!

Adapted from: Pumpkin Spice Latte Oatmeal, The Oatmeal Artist

Prep Time: 5 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 2/3 cup Brewed coffee (I used a Folgers Classic K-cup)
3. 1/3 cup Almond Milk (Unsweetened Vanilla) 
4. 1/4 cup Canned Pumpkin puree
5. 1/2 tbsp Flax Seed Meal
6. 1 tbsp Chia Seeds
7. 1/2 tsp pumpkin pie spice 
8. 1/2 tsp vanilla extract
9. 1 tbsp Maple syrup (to taste)
10. A pinch of Sea salt
11. 8-10 Raw Almonds, crushed. 

Directions:

Mix Coffee, Oats, Pumpkin puree, almond milk, flax seed meal and chia seeds in a microwave safe bowl and microwave on high for 3 minutes. Remove bowl carefully as it will be quite hot, add pumpkin pie spice, vanilla extract, a pinch of sea salt, maple syrup (to taste) and mix well. Do a quick taste test for sweetness (I added 1 tsp of syrup as the original recipe called for and I needed about three times that amount to make it perfect for my tastes). Transfer to a bowl, add another splash of milk, top off with crushed almonds and enjoy your little taste of heaven!!  

Nutrition Facts (Per Serving): Calories 391 (Fat Calories 141)
Total Fat 15.7 g; Carbohydrates 54.2 g; Fiber 14.1 g; Sugars 14.7 g; Protein 12.8 g

Salted Brownie Baked Oatmeal

So I'm on an oatmeal kick this weekend and I've found just the site to help me through it .. The Oatmeal Artist. A whole blog just dedicated to oatmeal. I tried one of her recipes yesterday (Poached Pear Oats) and so in my quest to find another great recipe I went back to her site this morning!! 

Salted Brownie Baked Oatmeal

Adapted from: Salted Brownie Baked Oatmeal, The Oatmeal Artist

Prep Time: 40 min

Ingredients (Serves 1):

1. 1/2 cup Old-Fashioned (Rolled) Oats
2. 1/3 cup Apple Sauce
3. 1/3 cup Unsweetened Almond milk
4. 1/4 tsp Vanilla Extract
5. 4 tsp Cocoa Powder
6. 1/4 tsp Baking Powder
7. 1 tbsp Dark Molasses
8. 1 tbsp Pecans/Almonds/Cashews
9. One large pinch of coarse Kosher/Sea Salt

Directions:

Preheat oven to 350 F.  I used a Pyrex 'Ramekin style' Soup dish since I wasn't sure how much this mix was going to rise. I should have just used a single serving ramekin dish as the rise was not super high, just enough to form a nicely rounded crust. I sprayed the dish with non-stick spray and then used a dry paper towel to wipe off all the excess, leaving a thin film all around the dish. Mix wet ingredients in a large bowl and then add the dry ingredients. Mix well. The original recipe did not call for any sweeteners and although I don't like my oatmeal to be super sweet, I do like some sweetness, especially in chocolate based dishes. I added an extra tbsp of molasses. And I added a tbsp of crushed pecans to add some crunch to this dish. Transfer contents of the bowl to the greased dish, sprinkle with a pinch of coarse salt. I wasn't sure if the original recipe called for covered, or uncovered baking, so I just baked it uncovered. I started with 20 min at 350 F and since it was still too runny, I baked it for another 10 min. I might have taken extra time as my dish was more deep than wide. The original recipe calls for 18-25 min. 

My Assessment: I liked it. But it felt more like I was eating dessert for breakfast. I've never been that person who eats chocolate for breakfast so I was skeptical to begin with, but tried it nevertheless. I think I will definitely have this again, but more as a dessert than as a breakfast cereal. 

Nutrition Facts (Per Serving): Calories 323 (Fat Calories 91)
Total Fat 10.1 g; Carbohydrates 57.4 g; Fiber 8.1 g; Sugars 19.8 g; Protein 7.4 g

Update: July 28, 2013: I baked this tonight as a combined dinner/dessert since we were both feeling lazy this Sunday evening. I made a double batch, split into 2 shallow ramekin style dishes. Once baked, I layered each one with fresh sliced strawberries for an even more appetizing look. 

Even Tony, the self-professed Oatmeal hater cleaned up his dish. Call anything a brownie ;) and he'll eat it!! The fresh strawberries (about 1/3 of a cup/dish) only add 15 additional calories but make for a very decadent dessert, that is filling enough to be a supper. 

Poached Pear Oatmeal

As many of you know already, I consume a lot of oats .. can't swallow instant oats and use those only for baked cookie and dessert recipes. Instead I rely completely on Old-Fashioned (Rolled) and Irish Steel Cut Oats for my breakfast, and sometimes dessert (sheepish!) needs. Over the past several months I've perfected a recipe which I absolutely love and enjoy every morning - Everyday Oats is what I eat most mornings on my way to work, in the car, out of a cup. It works for me :)

Of late though, at least on weekends, either due to a lack of bananas at home (an essential ingredient of my standard recipe), or because I'm feeling adventurous, I've been scouting around for new and interesting recipes. Here's one I found this morning that turned out really great!! 

Adapted from: Sauteed Pear Oatmeal, The Oatmeal Artist

Poached Pear Oats

Prep Time: 20 min

Ingredients (Serves 1):

1. 1 D'Anjou Pear 
2. 1/2 tsp Pumpkin Pie Spice
3. 1/2 cup Rolled Oats
4. 1.25 cup Almond Milk
5. 1/2 tsp Vanilla extract
6. 1 tbsp Chia Seeds
7. 1 tbsp Raisins
8. Pinch of Sea salt
9. 1 tbsp Pure Maple Syrup

Directions:

I used D'anjou (the original recipe calls for Bartlett) for this recipe since that is what I had at home. I chose not to peal the pears and diced them smaller than the original recipe. I call my version Poached Pears because I had the hardest time getting the golden look that is in the original recipe and ended up using almond milk and water as my poaching liquids. This helped me get the pears cooked nice and golden brown in about 15 min.  This might have been because I used a cast iron pan. In the end, my pears took on a much darker golden hue than the original recipe. Bring pan to medium heat and add pears, allow the pears to become golden brown adding splashes of poaching liquid (water or almond milk) from time to time to help release the sugars caramelized at the bottom of the pan. The pears are done when they're nicely caramelized and fork-tender. Whilst the pears are cooking, soak oats in almond milk, add Chia seeds and raisins and heat oats on high in a microwave for about 3 minutes. Add 1/4 tsp Pumpkin pie spice, stir and set aside. The original recipe called for 'cinnamon, cloves, nutmeg and ginger' - i.e. pumpkin pie spice. Once the pears are golden brown (or dark gold like mine), remove from pan and toss in a bowl with the remainder of the pumpkin pie spice (1/4 tsp).  Mix about 2/3 of the pears with the oats, toss well and transfer to a serving bowl. Top off with remaining pears, sprinkle a few raisins and a dash of sea salt. Drizzle maple syrup on top for a touch of sweetness and enjoy!!! 

Nutrition Facts (Per Serving): Calories 408 (Fat Calories 68)
Total Fat 7.6 g; Carbohydrates 77.7 g; Fiber 12.1 g; Sugars 35.0 g; Protein 9.2 g