I am taking the month of April off from blogging. I will be back in May with more recipes.
If anyone has any comments, ideas or suggestions that you would like me to try, please let me know. You can send me an e-mail at Karen@karenstoyles.com. I would also love to hear any feedback about any of my posted recipes.
Have a healthy day!
Friday, April 1, 2011
Blueberry Oatmeal Muffins
I think I've mentioned before how much I love muffins! These are one of my new favorites! Oatmeal is one of the most common whole grains, providing niacin, folic acid, iron, magnesium and zinc to name a few nutrients. The blueberries in these muffins are not only delicious, but they add some antioxidants too!
Blueberry Oatmeal Muffins
1/4 cup unsalted organic butter, melted
1/2 cup unsweetened almond milk
1/2 cup liquid honey
1 free-range egg
1 cup rolled oats
1 cup whole wheat flour
1/2 tsp sea salt
1/2 tsp baking soda
1 tsp baking powder
1 cup organic blueberries
Pre-heat oven to 400 degrees F. Grease muffin tin with butter. Mix the butter, almond milk, honey and egg in a bowl with a mixer. Mix in a different bowl the remaining dry ingredients. Mix the ingredients from the two bowls together and add the blueberries. Bake at 400 degrees F for 20 - 25 minutes or until an inserted toothpick comes out clean.
Blueberry Oatmeal Muffins
1/4 cup unsalted organic butter, melted
1/2 cup unsweetened almond milk
1/2 cup liquid honey
1 free-range egg
1 cup rolled oats
1 cup whole wheat flour
1/2 tsp sea salt
1/2 tsp baking soda
1 tsp baking powder
1 cup organic blueberries
Pre-heat oven to 400 degrees F. Grease muffin tin with butter. Mix the butter, almond milk, honey and egg in a bowl with a mixer. Mix in a different bowl the remaining dry ingredients. Mix the ingredients from the two bowls together and add the blueberries. Bake at 400 degrees F for 20 - 25 minutes or until an inserted toothpick comes out clean.
Thursday, March 31, 2011
Barley and Vegetable Soup with Lentils
Barley is a heat-generating grain, which makes it great for a cold day. Lucky for us, spring is here and we'll soon all be out barbequing! Barley contains about 10 to 15% protein along with niacin, folic acid, magnesium, calcium, iron, phosphorus and potassium. The lentils add some extra protein, and as always, the vegetables bring their extra nutrients. As you can see, there are lots of reasons to try this soup!
Barley and Vegetable Soup with Lentils
2 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
3 organic celery stalks, chopped
3 organic carrots, chopped
6 cups water
1 cup barley
1 cup dry lentils
1 cup fresh parsley, chopped
1/2 tsp sea salt
3 cups organic kale, chopped with hard stems removed
Heat the olive oil on low to medium heat. Add the onion and garlic and cook for about five minutes. Add the celery and carrots and continue to cook for another ten minutes. Add water, barley, lentils, parsley and sea salt. Bring to a boil, reduce heat and simmer for 1 1/2 hours. Add the kale and cook for another ten minutes. Serve!
Barley and Vegetable Soup with Lentils
2 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
3 organic celery stalks, chopped
3 organic carrots, chopped
6 cups water
1 cup barley
1 cup dry lentils
1 cup fresh parsley, chopped
1/2 tsp sea salt
3 cups organic kale, chopped with hard stems removed
Heat the olive oil on low to medium heat. Add the onion and garlic and cook for about five minutes. Add the celery and carrots and continue to cook for another ten minutes. Add water, barley, lentils, parsley and sea salt. Bring to a boil, reduce heat and simmer for 1 1/2 hours. Add the kale and cook for another ten minutes. Serve!
Tuesday, March 29, 2011
Quinoa Fruit and Nut Salad
If you haven't tried quinoa, you're missing out! It not only provides a great source of fiber, but also iron and calcium. Plus, it's one of a very few vegetarian sources of complete protein! Meaning that it contains all of the essential amino acids, required for building and maintaining the cells in our bodies. It's an excellent addition to anyone's diet!
Quinoa Fruit and Nut Salad
1/3 cup quinoa
2/3 cup water
1 organic orange
1 organic apple
1/2 cup organic raisins
1/2 cup raw pecans
1 organic avocado
Rinse the quinoa first, and then add it to the water. Bring it to a boil over high heat. Reduce to low heat and simmer for 20 minutes. Refrigerate until it cools.
Meanwhile, peel the orange and cut it into sections. Dice the apple, chop the pecans, peel and dice the avocado. Mix all the ingredients with the quinoa and serve!
Quinoa Fruit and Nut Salad
1/3 cup quinoa
2/3 cup water
1 organic orange
1 organic apple
1/2 cup organic raisins
1/2 cup raw pecans
1 organic avocado
Rinse the quinoa first, and then add it to the water. Bring it to a boil over high heat. Reduce to low heat and simmer for 20 minutes. Refrigerate until it cools.
Meanwhile, peel the orange and cut it into sections. Dice the apple, chop the pecans, peel and dice the avocado. Mix all the ingredients with the quinoa and serve!
Saturday, March 26, 2011
More grains coming soon!
OK, so March has proven to be challenging for me. It is nutrition month! I've been busy and so unfortunately, my whole grain recipes have been a little slow getting to the blogging stage. But, I do intend to make up for it during this last week. My goal is to get three more recipes posted before April. Or at least two anyway....come back soon for my barley soup and quinoa salad!
Friday, March 18, 2011
Millet with Strawberries and Apple
A little late for my first March recipe, but here it is! This recipe is really simple. The hardest part is waiting for the millet to cook. This is great for breakfast and if you are limited for time in the morning, just cook the millet the night before and re-heat it with some water in the morning.
I don't usually give portion sizes or the amount of servings per recipe because I don't like to focus on numbers. What's important is that these recipes are healthy and good for you. But, with this one I will say that it makes 3 - 4 servings.
Millet is the most alkaline of the grains, making this dish a super health booster! It's got protein, fiber and iron, just to name a few of it's long list of nutrients. So, if you haven't tried millet before, give this recipe a taste. Your body will thank you!
Millet with Strawberries and Apple
3 cups water
pinch of sea salt
1 cup millet
1 cup diced organic strawberries
1 organic apple, diced
1/4 cup pure maple syrup
Rinse the millet in fresh water before you start. Bring water and salt to a boil and add the millet. Lower heat and simmer for 30 minutes or until all the water is absorbed.
Meanwhile, in a small saucepan, cook the strawberries, apple and maple syrup on medium heat for five minutes.
When the millet is ready, add the strawberry/apple sauce and enjoy!
I don't usually give portion sizes or the amount of servings per recipe because I don't like to focus on numbers. What's important is that these recipes are healthy and good for you. But, with this one I will say that it makes 3 - 4 servings.
Millet is the most alkaline of the grains, making this dish a super health booster! It's got protein, fiber and iron, just to name a few of it's long list of nutrients. So, if you haven't tried millet before, give this recipe a taste. Your body will thank you!
Millet with Strawberries and Apple
3 cups water
pinch of sea salt
1 cup millet
1 cup diced organic strawberries
1 organic apple, diced
1/4 cup pure maple syrup
Rinse the millet in fresh water before you start. Bring water and salt to a boil and add the millet. Lower heat and simmer for 30 minutes or until all the water is absorbed.
Meanwhile, in a small saucepan, cook the strawberries, apple and maple syrup on medium heat for five minutes.
When the millet is ready, add the strawberry/apple sauce and enjoy!
Friday, March 4, 2011
Whole Grains
March is whole grain month! You know that whole grains are good for you, but do you know why and how to add them to your diet? I'm about to show you. Come back soon to find out!
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