Pumpkin Spice Oatmea
l HEART HEALTHY DIABETES FRIENDLY ALLERGY FRIENDLY GLUTEN-FREE LOW CALORIE PREP 5 minutes
COOK 8 hours PER SERVING *
Calories: 310
Saturated Fat: 1g Trans Fat: 0g Carbohydrates: 52g Fiber: 13g Sodium: 273mg Protein: 12g
Every fall pumpkin-spiced everything seems to fill restaurant menus and social media sites. Like chai spice–flavored foods, many of these foods are loaded with sugar as well as refined flour and fat. However, that’s no reason to ignore the trend altogether. Instead, savor it in this healthy pumpkin oatmeal.
¾ cup steel-cut oats
1 teaspoon ground cinnamon
⅛ teaspoon ground ginger
⅛ teaspoon ground nutmeg
⅛ teaspoon ground cloves
⅛ teaspoon sea salt
1 cup pumpkin purée
2 cups unsweetened almond milk or water
1. Combine the oats, cinnamon, ginger, nutmeg, cloves, and salt in the slow cooker.
2. In a medium bowl, whisk together the pumpkin and almond milk and pour the mixture into the oats. Stir gently to combine the ingredients.
3. Cover and cook the oatmeal on low for 8 hours or overnight.
NUTRITION TIP Pumpkin is rich in vitamins A, C, E, and K and the minerals iron, magnesium, potassium, manganese, and copper, making this dish tasty and nutritious. SUBSTITUTION TIP To ensure this recipe is Gluten-Free, use gluten-free steel-cut oats from a trusted brand, and to make it Allergy Friendly, use the water instead of the almond milk.
Breakfast Quinoa & Fruit
HEART HEALTHY DIABETES FRIENDLY GLUTEN-FREE LOW CALORIE PREP 5 minutes
COOK 8 hours
PER SERVING Calories: 323
Saturated Fat: 1g Trans Fat: 0g Carbohydrates: 53g Fiber: 8g Sodium: 122mg Protein: 11g I like to use red quinoa for this recipe for a change of texture and color. The options for fruit are nearly endless. You can use frozen fruit (defrost it first), fresh fruit, dehydrated fruit, or even canned fruit in a pinch.
¾ cup quinoa
2 cups fresh fruit
⅛ teaspoon sea salt
1 teaspoon vanilla extract
3 cups water
2 tablespoons toasted pecans, for garnish
1. Put the quinoa, fruit, and salt in the slow cooker. Add in the vanilla extract and water, and mix thoroughly.
2. Cover and cook on low for 8 hours or overnight.
3. Garnish each serving with a sprinkle of the toasted pecans.
VARIATION TIP For a unique twist, add a couple of drops of almond or lemon oil in addition to the vanilla extract.
Strawberry Cream Cheese French Toast
LOW CALORIE PREP 10 minutes COOK 6 hours on low, 2½ hours on high PER SERVING
Calories: 391
Saturated Fat: 10g Trans Fat: 0g Carbohydrates: 40g Fiber: 7g Sodium: 606mg Protein: 17g
The slow cooker provides the perfect cooking vessel for moist French toast. If you can find artisan whole-grain bread, the taste and texture it adds is worth the splurge. This recipe can also be made with your favorite gluten-free bread. The strawberries add plenty of sweetness, but feel free to add a drizzle of maple syrup if you wish when serving.
1 teaspoon butter, at room temperature
2 eggs ½ cup 2% milk
1 teaspoon vanilla extract
⅛ teaspoon sea salt
4 slices whole-grain bread, crusts removed, cut into 1-inch cubes
2 cups fresh strawberries
2 ounces low-fat cream cheese, cut into small chunks
1. Grease the inside of the slow cooker with the butter.
2. In a large bowl, whisk together the eggs, milk, vanilla, and salt. Toss the bread cubes in this mixture until they are thoroughly saturated.
3. Pour half of the bread mixture into the slow cooker. Top with the strawberries and cream cheese. Add the remaining bread mixture.
4. Cover and cook on low for 6 hours or on high for 2½ hours. To prepare the dish the night before, set a timer to turn on the slow cooker (set on low) one hour after you go to bed and turn off one hour before you plan to eat breakfast, for a total cook time of 6 hours.
SUBSTITUTION TIP If strawberries aren’t in season, consider using peeled and diced apples, pears, or another seasonal fruit. Do not use frozen fruit; it will keep the dish in the temperature danger zone for too long and slow the cooking process.
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