Overnight Oats

Do you find that weekday mornings are rushed?

If so, you're not alone. Most families I work with name this (and weeknight evenings) as the most harried times of the week.

Usually I share recipe ideas that can help with weeknights.

But I've recently given overnight oatmeal a try and I'm loving this! I've totally jumped on the bandwagon. And I'm sharing the recipe with you so you can jump aboard too.

Prepared the night before, and with no cooking required, overnight oats are fantastic!

Made with rolled oats, it's a minimally processed, whole food way to start the day. Much healthier than most boxed cereals and those instant oatmeal packets.

And, it travels well. Which is perfect if you find that you can get your kids fed in the morning but you struggle to get something into yourself. I know that many people rely on smoothies in this situation. But I've always found that I'm hungry again by about 10am when I've had a smoothie for breakfast. Not so with overnight oats - I'm full until noon (or later)!

This recipe is really more of a technique. Mix and match proteins and fruits for variety and to find your favourite combination.

Overnight Oatmeal Directions:

Oats:

• Combine equal parts rolled oats with yogurt and milk in a bowl or the container that you'll take this in to go (I carried mine with me in the mason jar). A generous adult serving is 1/3c up oats, 1/3 cup yogurt, 1/3 cup milk (or skip the yogurt and use 1/2 cup or more of a plant-based milk alternative, such as oat milk). For kids, start with 1/4 cup of each ingredient and adjust from there depending on your child's appetite.

Protein:

• Choose a protein that you like. Examples include hemp hearts (my personal favourite), chia seeds, chopped or sliced nuts, nut butter, pumpkin seeds. Add it to the oat mixture.

Fruit:

• Choose a fruit that you like. Examples include: applesauce (my personal favourite), berries, pomegranate, pumpkin puree. Add it to the oat mixture.

As the name of this dish suggests, prepare everything the night before. Place it in the fridge. The next morning, give it a stir and enjoy!

Get more healthy recipes here.

Constipation in Babies when Introducing Foods

In this video I answer a parent's questions about constipation in babies when introducing your baby to solid foods.

During weaning it's normal for infants' poop to change. I share what's normal, and what's considered constipation.

And, I share 4 food-realted ways that can help get things moving again.

Zucchini and Sun-Dried Tomato Tempeh Pasta (Vegan)

Tempeh doesn’t get as much attention as it’s cousin, tofu. Yet it’s an excellent source of plant-based protein and a source of iron. Give it a try with this familiar pasta with a Mediterranean flavour profile.

Serves 4.

Cooking time: Approximately 25 minutes.

Tempeh Pasta Ingredients:

1 package        Tempeh, cut into cubes

½ large             Onion, medium diced

2 cloves           Garlic, minced

¼ cup              Sun-dried tomatoes in oil, thinly sliced

4 cups              Zucchini, sliced diagonally into quarter moons

4 cups              Spinach, washed and coarsely chopped

1 sprig             Fresh rosemary, coarsely chopped

1 teaspoon      Herbs de Provence

¼ cup              Vegetable broth

1-2 Tbsp          Olive Oil

1 Tbsp             Salt

1 package       Brown rice pasta (454 grams)

Tempeh Pasta Directions:

1. Bring a large pot of water to a boil. Optional: add 1 tablespoon of salt.

2. Once your water has come to a boil, add the pasta. Stir occasionally to prevent the pasta from sticking together. Follow the directions on the package for the cooking time as brands differ. Usually it is between 7-10 minutes.

3. Once your pasta is al dente, drain it and add 1 tablespoon of olive oil to prevent it from sticking. Set aside until ready to serve.

4. In the meantime, in a large frying pan, heat 1 tablespoon of olive oil on medium heat. Add the onions and sauté until tender (approximately 3 minutes).

5. Add the garlic and rosemary and sauté for another 2 minutes.

6. Add the tempeh and rosemary, sauté for another 5 minutes.

7. Add the zucchini and herbs de Provence, sauté for another 5 minutes.

8. When the zucchini appears partly cooked, add the spinach, sun-dried tomatoes, and the broth. Sauté for another 6-10 minutes until zucchini is almost cooked almost al dente. (Note: If the pan gets too dry before the zucchini is cooked, then add a bit more broth, 1 tablespoon at a time).

9. Season with salt and pepper to taste.

10. Plate your pasta topped with the zucchini and sun-dried tomato tempeh sauce.

11. Enjoy!

Get another delicious vegan pasta recipe here: Pumpkin Pasta

Recipe and Photo credit: Amazing student Alexandra.

Fish Tacos

GLUTEN-FREE OPTION

SERVES: 2 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES

This is a very simple fish taco recipe. It’s perfect for my absolute favorite fish, halibut. Don’t worry if you can’t find halibut in your local supermarket or your price range (halibut is expensive). You can also substitute other white fish such as cod. Even salmon works in this recipe. Be sure to use a large skillet for this recipe and don’t be tempted to use less oil for frying. Also, be patient and wait until your oil is truly hot before adding the fish to your skillet. All three of these errors will result in soggy fish. And, no-one wants a soggy fish taco.

FISH TACOS INGREDIENTS

• ¼ cup all-purpose flour (gluten-free if desired)

• ½ teaspoon plus a pinch salt, divided

• ½ teaspoon plus 1/8 teaspoon ground black pepper, divided

• 1 pound firm white fish, such as halibut or cod, cut into 2-inch chunks

• ⅓ cup vegetable oil

• 2 cups cabbage, shredded

• 2 tablespoons lime juice

• 1 teaspoon extra virgin olive oil

• 1 avocado

• 4 hard shell corn tacos (or 6-inch tortillas)

• ¼ cup chopped cilantro

• Hot sauce (optional)

FISH TACOS DIRECTIONS

1. Combine the flour, ½ teaspoon salt, and ½ teaspoon of pepper on a plate with a rim. Pat the fish dry with a paper towel. Dredge both sides of the fish fillets in the flour mixture.

2. Heat the oil in large skillet over medium high heat. Add the fish. Sauté, until the fish is browned on all sides, approximately 10 minutes.

3. Meanwhile, place the shredded cabbage in a small bowl. Add the lime juice, olive oil, a pinch of salt, and 1/8 teaspoon of pepper. Toss to evenly coat the cabbage in the dressing.

4. Slice the avocado.

5. Assemble your tacos. Top each tortilla with fish, cabbage, and avocado. Garnish with cilantro, hot sauce, and an additional squeeze of fresh lime juice.

INGREDIENT TIP: Using pre-shredded cabbage, often sold as coleslaw mix, is a fantastic time saver.

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