Recipes for Tuesday, September 23 – Real Food Challenge

The Real Food $100/4/7 ChallengeHopefully, you made all of the oats yesterday, and all you have to do now is heat them and add the apple and spices! Good morning! Please let us know how you’re doing by sending pics or posting on the Eat Yourself Well Facebook page, or below – it helps us all stay motivated!

Tuesday Breakfast: Eat Yourself Well Cinnamon Apple Oatmeal

2 cups steel cut oats
1 apple, diced into small bits (do not peel, but wash thoroughly)
1/4 tsp of cinnamon, or apple pie spice

Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in apple pieces and cinnamon, and continue cooking for an extra few minutes to let the apple flavors pull together.

Top with a sprinkle of cinnamon.

Tuesday Lunch: Eat Yourself Well Hummus-Spinach Rollups

4 tortilla wraps
Hummus (leftover from prior day)
Bag of spinach
Sprinkle of ground chipotle pepper

Spread hummus fairly evenly on wraps. Sprinkle with ground chipotle pepper (to taste – creates a nice smoky flavor), then pile a handful of spinach over each. Roll up and serve.

Tuesday Dinner: Eat Yourself Well Bright Veggie Frittata

Servings: 4

8 eggs
1/3 c minced assorted fresh herbs – whatever is on hand, such as chive, basil, thyme, parsley (if you do not have fresh herbs, substitute 2 tbsp of any dried herb blend)
1/2 tsp ground turmeric
2 t olive oil
1 white onion, finely diced
2 cloves garlic, minced
1 large zucchini, thinly sliced into coins
1 red pepper, sliced into thin strips
1 c spinach, quickly chopped
Salt and pepper, to taste

Preheat oven to 325.

Beat together the eggs, herbs, and turmeric in a small bowl, set aside.

In an oven and stove-safe pan, cook the onion and garlic in the olive oil over medium heat, until softened. Remove from heat and add vegetables in layers: spinach first, then pepper strips, then fan the zucchini over all. Last, pour in the egg mixture, “lift” veggies as needed to help the egg get down into the layers.

Bake frittata in the oven until set and lightly browned. Do not overcook – it will continue to set as it cools. Serve warm.

Fast Fruity Freekeh! – EatYourselfWell for Breakfast

Fast, Fruity Freekeh - Eat Yourself Well

If you haven’t met freekeh yet, welcome … you’ll have a new addiction like mine! Freekeh is an ancient form of cracked green bulgur wheat that packs 11 grams of protein per serving, and twice the fiber of quinoa. And it’s delicious, super-easy to cook, and sooooo versatile. Oh – and super-easy to cook, as it always turns out light and fluffy.

This morning, I cooked two cups but only used a small bit – I’ll be using it all weekend with other dishes as well – salads, pilafs, etc.

Fast Fruity Freekeh

Serves two with leftovers

  • 1 cup freekeh (you will have extra, but that’s a VERY good thing – I usually double this, actually, and have leftovers for days)
  • 2.5 cups water
  • 1/2 cup coconut milk or cream, unsweetened (optional)
  • pinch of salt
  • 2 fresh or frozen peaches
  • 1 cup fresh or frozen cherries
  • juice of 1/2 lemon
  • Sprinkle of nutmeg
  • Optional: nuts or hemp seeds as topping – I used pistachios

Add 1 cup freekeh to the water and coconut milk or cream (if using) and bring to a boil. Cover tightly and cook for 10-12 minutes until all liquid is absorbed. Fluff with fork.

While freekeh is cooking, chop peaches (no need to peel, in my opinion) to the cherries in a small saucepan, squeeze lemon over all, and bring to a boil, stirring frequently. You won’t need to add water or any liquid, the fruits will liquefy. Turn to medium-low and continue cooking until soft, about 12 minutes.

Add freekeh to a small bowl and top with cooked fruits, sprinkle of fresh nutmeg, and nuts/seeds if you are using. Also, if you are using coconut milk/cream, just a bit of that over the top is amazing.

5 Fresh & Fast (and simple) Fig Recipes

Five Fresh Fast Fig Recipes - Eat Yourself Well

Last week, my figs were tiny and green – this week, they’re ripe – ALL of them! Following are a few ways I’m going to make use of these amazing fruits – in addition to eating them right off the tree, when the birds don’t get to them first!

Crispy Broiled Figs: Melt a bit of coconut oil with honey (just a little of each). Lay figs halves on a baking sheet. Brush with melted mix. Broil until the fig tops bubble and start to brown on the edges. Serve as a side dish with veggies, or add a bit of marscapone for a wonderful earthy dessert.

Fig Bruschetta: Finely dice fresh figs, and toss with a splash of balsamic vinegar and one good grind of black pepper. Top toasted baguette slice with a bit of ricotta or marscapone cheese, top with fig mix

Cheesy, Melty Figs: Chop the top half off the fig (reserve for Bruschetta, above :-)) and slightly “open” the bottom half. Add a soft cheese: a nice ripe bleu, robiola, or a bit of brie. Place under broiler until cheese is melted, serve immediately, alone or over mixed greens as a salad.

Fig, Walnut, and Goat Cheese Salad: Cut/crumble all into pieces and toss with mixed greens. Top with a quick mix of balsamic vinegar, dijon mustard, and the best olive oil you can find.

Gingered Fig Martinis (over 21 only): Blend 2 cups figs, 1 small knob of ginger (less for less spicy, more for more) 2 tsp water and the juice of 1/2 to 1 lemon (depending on size) in the blender. Pour over ice in cocktail shaker, add vodka to taste and shake well. Pour into chilled martini glass.

From Jennifer Silverberg at and Please maintain link as you copy and share recipe with others!

Popeye’ Secret Smoothie – Delicious Spinach Smoothie

Delicious Spinach Smoothie - Eat Yourself Well

Popeye’s Secret Smoothie

Maca, yogurt, and lime combine to make this refreshingly citrusy – banana adds luscious texture and sweetness. Your kids will love to “drink like Popeye!”

All of the following measures can be used approximately and altered to fit your taste.

Yield: 2

Lots of spinach!


2 loosely packed cups spinach leaves
1 cup coconut water
1 banana, preferably frozen
1 lime, squeezed (2 if there is very little juice) – or if you don’t have a lime, use lemon
4 tbsp raw organic maca
3/4 cup yogurt, plain (regular or coconut, for a vegan version)
1/4 cup chia
2 dried figs
Honey or maple syrup to taste, if you like your smoothies sweet

To Make: Add all of the ingredients to a high-powered blender, and mix. Tamp down as needed to make sure everything blends completely. Taste and adjust sweetness if needed. Enjoy the rush of power!

From Jennifer Silverberg at and Please maintain link as you copy and share recipe with others!

Quinoa Mango Healthy Taco Salad

Quinoa Mango Taco Salad

You get everything in this salad: texture, sweet, salty, fresh, bitter, and spicy – and it takes only a minute or two to prepare, if you have leftover quinoa on hand! If you’re missing one or two ingredients – try it anyway – you may discover a new favorite variation!

Quinoa Mango Taco Salad

2-3 cups chopped romaine lettuce
1/4 cup cooked quinoa (feel free to substitute freekeh or other grain if you have it on hand)
1/4 cup black beans (cooked and drained, or canned and drained)
1/4 cup chopped organic mango (fresh preferred, or frozen is fine)
1 fresh tomato, diced
1 green onion, sliced on the bias
10 organic blue corn chips, crushed
1/2 organic avocado, diced
1/4 cup chopped cilantro
2 tablespoons fresh salsa

To assemble:
In serving bowl, place romaine lettuce on the base, then add strips of quinoa, beans, onion, mango, tomato, cilantro, chips, avocado, and salsa.

Please resist the urge to add “salad dressing” – this does not need additional flavors, it just adds calories and masks the beautiful fresh flavors.

Strawberry Cherry Cashew Anti-Inflammatory Blend

Strawberry Cherry Cashew Anti-inflammatory Blend

This is a great way to start the day when you wake up with a few aches and pains. Or, even better – this is a great breakfast to have a few times a week to ward off getting aches and pains at all!

Cherries are well-known anti-inflammatory powerhouses due to their high antioxidant – specifically, anthocyanin – activity. Choose tart cherries for the highest benefit. Strawberries add sweetness, plus are rich in polyphenols that help regulate blood sugar response, have an amazing combination of phytonutrients: anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids, and are Vitamin C standouts.

Cashews are added for a delicious creaminess, a bit of protein, and healthy unsaturated fatty acids. These nuts (and though you may read differently on the internet, they are indeed nuts, not legumes) have a high antioxidant content, providing cardio-protective benefits.

Oh – and this is delicious!

Strawberry Cherry Cashew Anti-Inflammatory Blend

Makes two servings
About 1 cup frozen strawberries
About 1 cup frozen tart cherries (if available – sweet cherries are an alternate)
About 1 cup coconut water (my favorite is Taste Nirvana with pulp)
1/4 cup chia seeds
Handful of cashews

Put all ingredients in a high-speed blender and mix until well blended – top with a frozen strawberry for beautiful color, and enjoy!

Open Faced Egg Sandwich, with Arugula-Basil Pesto

Open Faced Egg Sandwich with Arugula Pesto - Eat Yourself Well


For each open-faced egg sandwich:

  • One slice bread
  • Two eggs fried in olive oil (done to your preference)
  • One slice homemade or farmer’s market honey wheat bread (or any bread, but the honey wheat combines nicely with the pesto)
  • 2-3 tbsp Arugula Basil Pesto (recipe below)
  • 1/4 cup arugula
  • Prepare Arugula Basil Pesto – recipe below. Make the full recipe even if you won’t use it all now – it is great on pasta, salads, and roast vegetables too! You can also freeze it in cubes for later!


    Put bread in toaster.
    Fry two eggs in coconut oil.
    When toast is ready, add 2-3 tbsp (or to taste) of the Pesto. When eggs are ready, place them over the pesto, then sprinkle with arugula. Serve immediately, preferably with wonderful coffee!

    Arugula Basil Pesto

    2/3 cup raw almonds (you can also use pine nuts, but I prefer almonds as they are higher protein)
    1 cups fresh basil leaves
    3 cups fresh arugula
    3 cloves fresh garlic
    1/2 cup extra virgin olive oil
    1 tbsp freshly squeezed lemon juice
    Optional: 1/2 cup fresh parmesan, grated
    salt, to taste
    pepper, to taste

    Toast almonds on medium-high heat for about 3-4 minutes, or until they are warmed and just slightly fragrant. Let cool a few minutes.

    Place almonds, basil, garlic, lemon juice, salt, and pepper into a food processor and pulse until well blended. With the blender still going, add in the olive oil and blend until smooth, scraping the sides as needed. You may want more or less olive oil – taste and adjust if you like.

    Use immediately or store in the fridge in an air tight container for a few days.

    From Jennifer Silverberg at and Please maintain link as you copy and share recipe with others!

    Good Morning Groats Recipe!

    Groats Recipe - Eat Yourself Well

    Nothing is better than waking up to a hot, delicious breakfast that is already cooked. Start these groats in the evening, and that’s exactly what you’ll have when you wake up on a cold morning!

    Groats have a delightful chewy texture, are extremely high in fiber, and also high in zinc (great for cold season), bioavailable iron, selenium and vitamin E, among other nutrients. If your grocer doesn’t carry them, they’re easy to find online, at Amazon and other sites.

    Pressure-Cooker (fast and simple)
    Put two cups of groats with 6 cups of liquid (water, or a mix of water and coconut water or milk, apple juice, green tea, or just about any other liquid you like) into your pressure cooker. Allow to come to medium pressure and cook for 15 minutes. Add any add-ins you like, below, and serve!

    Slow-Cooker (like the universe making you breakfast in bed)!

    For easy cleanup, lightly grease the slow cooker with coconut oil. Add 6.5 cups of liquid (water, or a mix of water and coconut water or milk, apple juice, green tea, or just about any other liquid you like) to two cups of groats in the slow cooker. Put the slow cooker on low heat and cook for 8 hours. Stir, add any add-ins you like, and serve!

    Add-Ins (This is where it gets REALLY fun) – pretty much whatever is in season!
    Apples (chopped)
    Almonds (whole or chopped)
    Coconut Flakes
    Cranberries (dried or fresh, chopped)
    Berries: blue, black, straw, etc.
    Hemp Seeds
    Goji Berries
    Chia Seeds
    (You get the idea – whatever you like!)

    Note: Though oats do not contain gluten, they are frequently processed in the same factory and can be contaminated. If you are sensitive to gluten, choose groats that say “gluten-free.”

    Recipe: Gibbs Banana Oat Bran Muffins Recipe

    Looking for breakfast muffins that aren’t just cake in disguise?  This is actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe. Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.  Gibbs Banana Oat Bran Muffins Recipe.