Welcome to the week! Can’t wait to hear about your experiences – please post on the Eat Yourself Well Facebook page, or below, to let us know how your family is doing. Would LOVE to see your food pics!
Note for today: there are three mornings this week that start with oatmeal. To save time, make a big pot this morning, then pull out the servings for the next days before adding the pumpkin puree. Refrigerate, then warm on the stove or in the microwave on later days.
Monday’s Recipes for the Eat Yourself Well Real Food Challenge follow. Enjoy!
Monday Breakfast: Eat Yourself Well Pumpkin Pie Oatmeal
2 cups steel cut oats
1 cup pumpkin purée
1 tsp. pumpkin pie spice
Dollop of plain yogurt
Sprinkle of cinnamon
Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in pumpkin puree and pumpkin pie spices, and continue cooking for an extra few minutes to let the pumpkin flavors pull together.
Top with a dollop of plain yogurt, and a sprinkle of cinnamon.
Monday Lunch: Eat Yourself Well White Bean Hummus with Veggies
24 oz can cooked Cannellini beans, drained and rinsed (or 1/2 lb dried beans)
2 cloves garlic, roughly chopped
1/4 cup tahini
1/3 cup olive oil
1 teaspoon ground cumin
2 tablespoons water
1 lemon, juiced
Bag of baby carrots
Green pepper, cut into strips
Soak dried beans overnight in plenty of water – at least 3 inches over the surface of the dried beans. Drain, put them in a pot, and cover them with fresh water by 1-inch. Bring them to a boil, lower the heat, and simmer until they are tender, about 30 to 40 minutes.
Put the beans in a food processor. Add the lemon juice, cumin, garlic, tahini paste, and salt and pepper, to taste. Turn the processor on and slowly pour in the olive oil. Process until smooth and thick.
Best if made ahead and refrigerated to let flavors combine. Serve with veggies.
Monday Dinner: Eat Yourself Well Fiesta Quinoa Bowls
1 cup quinoa
1 tbsp olive oil
1/4 cup minced onion
1 clove garlic, minced
2 cans (15 oz each) black beans, rinsed and drained
1/4 cup chopped fresh cilantro
1/4 tsp chili powder (mild)
Pinch of cayenne pepper (spicy)
Lime juice – from 2 limes or equivalent
1 cup lettuce – thinly sliced or shredded
Grated cheddar – 4 tsp
Plain yogurt – 1 tsp
Diced tomato – 1
Hot sauce or sriracha
Cook quinoa according to package directions. While it is cooking, heat 1 tbsp of oil in another saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it begins to turn brown. Add the minced garlic and let it saute for 1-2 minutes longer till aromatic.
Add the black beans, 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper to the onion mixture. Bring to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Season with salt to taste.
When the quinoa is cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp lime juice. Season with salt to taste.
Assemble bowls in this order: cilantro-lime quinoa on bottom, then a layer of lettuce, then the beans on top. Sprinkle with small amount of cheese, dollop of yogurt, and tomato, plus hot sauce as desired.