Cinnamon Oatmeal Smoothie

Having trouble rolling out of bed in the mornings in time to make breakfast? Need something quick to fill you up and start your day? Try either of these oatmeal smoothies, packed with fiber, healthy fats and protein. Almost tastes like eating oatmeal cookies n' cream for breakfast!

Benefits of eating rolled oats:

• Provides high levels of protein and fiber, which will keep you feeling full and satisfied.
• Has positive effect on cholesterol levels.
• Contains lignans which protect against heart disease and cancer.
• Contains antioxidants beneficial for heart disease.
• Boosts immune system.
• Stabilizes blood sugar.
• Gluten friendly.
• Protects against breast cancer.
  

Cinnamon Oatmeal Smoothie

1/4 c rolled oats, uncooked
1 c almond coconut milk

2 tbsp plain Greek yogurt

1/2 tsp ground cinnamon

Dash of turmeric

1 tsp agave nectar (or 1 packet stevia)

1 apple, cored

3/4 c ice cubes

Oatmeal Smoothie #2

1/2 c rolled oats, uncooked

1 tbsp almond butter (or peanut butter)

1 c almond milk

1 tbsp flax seeds

3/4 c ice

1 tsp vanilla extract, optional
1 packet stevia

Combine all ingredients in blender until smooth. Sprinkle with cinnamon, if desired.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Tropical Citrus Smoothie

T-minus one week for the 40th birthday madness! I have a girlfriend who bought a Vitamix last year and has been raving about how everyone must have one in their kitchen. She feels for her Vitamix the way I feel for my Kitchenaid mixer and Cuisinart ice cream maker. I was so going to get one until I saw how much it costs...about $500.00. Well the reason being is that the Vitamix is what many restaurants and coffee shops use. I think I am doing restaurant quality stuff in my kitchen but I don't necessarily have to have what Smoothie King and Starbucks use. The Vitamix is a high performance blender that makes hot soup, blends smoothies, makes sorbet and soft serve ice cream...even scrambles eggs. Well, it should for that price.

So I started doing research on other blenders that I might be interested in that would do all the things the Vitamix did. And I found my perfect birthday present, the Ninja 1100. I was working out on the treadmill a few Saturdays ago when I saw this infomercial for the Ninja Kitchen System. There just had to be a reason I was in the gym at that moment, looking up at the screens, which I normally don't do. The Ninja 1100 makes smoothies, dips, soft serve ice cream and sorbet, processes and dices food, makes dough...in fact, the only thing it did not do was make hot soup and scramble eggs. You can process soup in the blender and heat it up afterwards; but other than those two things, it is perfect. More importantly, it was $159.80.

I have discovered my new favorite thing.

Since it arrived on Saturday I have made cucumber mint ice cream, green smoothies, banana shakes, orange carrot slushies, strawberry/cranberry smoothies, hummus...this was just what the doctor ordered.

So today I am feeling a little under the weather and I am wondering if it is all of the smoothies and the sugar content in the fruit or if it is the sudden change of weather, from 60 to 90 degrees overnight. Either way, I have to get it together because next week I will need all the energy I can muster! I thought perhaps I needed a little Vitamin C to give my immune system a boost. So I made a tropical citrus smoothie - a cool, refreshing treat.

Tropical Citrus Smoothie

1 medium orange(s), peeled and chopped
1 small lime, peeled and chopped
1 small lemon, peeled and chopped
1/2 c coconut milk, unsweetened
1 tsp fresh ginger, minced
1 packet stevia or 1 tsp agave nectar
1 c ice

Add ingredients to your blender. Process until well blended. Serve immediately.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Granola Bars

I spoke to several friends over the weekend who have children starting school over the next few weeks; some as early as tomorrow. Sadly, summer is almost over and that means no more "summer hours", casual dress, and even worse... no more breezing down the street with no traffic. I can see those yellow buses now. Ugh!

If you are looking for an afternoon snack or breakfast treat for your children, try this quick, easy, chewy, versatile granola bar. You can make them with cranberries, almonds, walnuts, figs, dried apricots, butterscotch, chocolate, sunflower seeds, pumpkin seeds...whatever tickles your fancy! Well...maybe not the chocolate for the younger children lest they be bouncing off the walls in class!

Granola Bars

2 1/3 c old fashioned rolled oats
1 1/2 c mixed dried fruit and nuts (any combination you choose)
1/2 c unsweetened coconut
2 tbsp flaxseed
1/2 c honey
2 tbsp almond butter
1 tsp vanilla
1/4 c chocolate chips or chopped chocolate

Preheat oven to 350F. Line a 9×13 inch pan with parchment paper.

Combine ingredients in large bowl, mixing well. Use a spatula (or your hands) to press mixture into prepared pan. Bake 10-12 minutes. Remove from oven and score bars with a sharp knife. Return pan to oven for 10 minutes more, or until golden. Remove from oven and cut completely when cooled.

Wrap each bar in parchment paper and store in an airtight container at room temperature.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Green Smoothie

I know it is hard for some of you to fathom that I went from baking cakes, cookies, pastries and making ice-cream every day to now blogging about weird green stuff in a tall glass. I am almost certain some of my dessert fans may delete me from their bookmarks but I assure you I will still be sharing those recipes as well. But hey, what's wrong with having options? 

So as many of you know, I have fallen in love with kale in just about anything and try to incorporate it into my meals at least once a day. I recently started making a raw kale salad and now I have graduated to using it in green smoothies, my new favorite thing. There are so many smoothie variations you can make. But for the green smoothies I prefer apples or pears, kale or spinach, and ginger. The rest depends on what I have in the fridge. I tend to toss a little flax and a scoop of protein shake powder in there too. Other options for greens include celery, chard, romaine, beet greens, and collard greens. You'll want to leave the skin on the fruits that have edible skin to ensure you get the essential nutrients and vitamins your body craves.

Now I know what you're thinking. Trust me, three years ago you could not have convinced me that I would be raving about a glass of blended fruits and vegetables either. But, with the right combination, you hardly know the veggies are even in there.

Several years back my father was on a health kick and was telling my son that they would be eating beets, spinach, Fuji apples and carrots for breakfast in the form of a shake. Needless to say, those visits became a little bit more infrequent as my son is in love with cows and pigs. Though he did admit that the smoothies were not as bad as he'd anticipated.

Some of the benefits of drinking green smoothies are better digestion, more energy, fewer mood swings, less cravings, stabilized blood sugar, and more radiant skin. Who doesn't want that?
 
So come on...take a deep breath...open your mouth...take a sip...not so bad, is it? Save for the fact that it has this vibrant green color, you would hardly know it is good for you because it really tastes delicious.

 
Green Smoothie

2 c fresh baby spinach or fresh kale, rinsed
1 Granny Smith green apple, cored
1 banana, peeled (optional)
1 tsp grated fresh ginger
1 tsp ground flax seed
1 c plain organic yogurt
Ice cubes, if desired
Almond or soy milk, if desired

Wash and cut fresh fruit, removing core and seeds. Add fruit and grated ginger to blender with kale (or spinach), flax and yogurt. Blend a few seconds. Add ice cubes and blend until you reach desired consistency. Incorporate milk to thin smoothie, if necessary. Drink up!

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Granola

I typically end up making my own version of the items I spend the most money on in the store every week. But somehow I never thought to make my own granola until I saw it posted by one of my fellow bloggers at A Chica Bakes. I have tried many versions of granola but like the Bear Naked Banana Nut the best. I am addicted to that stuff! It is one of those items that my grocery store does not have in abundance. So if I go in and buy two bags and eat them in two days, there won't be any more when I go back!

Granola is eaten as a snack or breakfast food and generally consists of rolled oats, cinnamon, honey, oil, nuts and dried fruit. You can also use granola as a topping on yogurt and some desserts. For a variety, add chia seeds, goji berries, pumpkin seeds, sunflower seeds, coconut...you decide.

I love granola...and can afford to snack on it often, as I would love to gain a few pounds (bet you don't hear that every day)! But if you do not have the same goal, eat at your own risk!

Granola

2 c old fashioned rolled oats
1 tsp cinnamon
1 tsp salt
3 tbsp vegetable oil
1/4 c honey
1 tsp pure vanilla extract
1/3 c slivered almonds
1/3 c chopped walnuts
1/3 c golden raisins, cranberries, dates or figs
1/3 c banana chips (Recipe below), dried apricots, mango or cherries

Note: For healthier version use 3/4 c unsweetened applesauce and 1/3 c agave nectar.

Preheat the oven to 325 degrees. Line a baking sheet with parchment paper.

Toss the oats with cinnamon and salt. In a medium bowl, stir together the oil, honey, and vanilla. Whisk until completely combined. Pour liquid mixture over the oats mixture and combine. Pour the mixture onto the prepared baking sheet. Spread it out evenly and bake for 30 minutes. Use a spatula or wooden spoon to stir granola every 10 minutes, until done, for even cooking. Remove from oven.

Sprinkle the nuts and fruit over granola. Mix well with hands. Allow granola to cool. Mixture will begin to crisp as it cools. Transfer to an airtight container. Granola will keep for one week.

Banana Chips

2 ripe bananas
2 tbsp lime juice

Preheat oven to 200 degrees.

Peel bananas and cut into thin slices. Coat with lime juice. Spread bananas (without touching) on cookie sheet, lined with parchment paper.

Bake for 2 hours. Rotate cookie sheet every 30 minutes for even baking. Cool. Chips will crisp after fully cooled.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Overnight Steel Cut Oats

I never liked oatmeal growing up unless it was in the form of an oatmeal cookie. But I recently fell in love with steel cut oats and have made them a weekly breakfast item at my house. Steel-Cut Oats are whole grain groats, the inner portion of the oat kernel, which have been cut into only two or three pieces. Steel-cut oats have a very different texture from rolled oats and are much more coarse. And they have this delightful nutty flavor. Because of the way they are cut, they take a lot longer time to prepare. Initially that turned me off from wanting to try them. But when I don't have time to slow cook them, Trader Joe's has a quick version, Trader Joe's Quick Cook Steel Cut Oats, that cooks in 8 minutes.

Steel cut oats are rich in B-vitamins, calcium, protein and fiber, while low in sodium and unsaturated fat. One cup of steel-cut oats contains 8 grams of insoluble fiber.

Steel cut oats can be dressed up in many ways. Top it with nuts, cinnamon, toasted coconut, maple syrup, fresh fruit, figs or raisins. I also add flax seed to my oats. Flax seed can be purchased whole, ground and in oil form. I add flax seed to oatmeal, salads, shakes and yogurt. Flax seed has been reported to lower blood pressure and cholesterol, increase vitality, regulate blood sugar, enhance immune system, and act as a natural laxative.

Try some steel cut oats for breakfast...a very filling, nutritious breakfast treat!

Overnight Steel Cut Oats

1 c steel cut oats
1 3/4 c soy milk
1 tbsp Splenda brown sugar blend
6 oz unsweetened applesauce
1/2 tsp cinnamon
1/4 teaspoon nutmeg

In a glass bowl combine oats, brown sugar, applesauce, and spices. Stir in soy milk; cover and chill overnight.

Before serving, transfer steel oats to a medium saucepan. Heat just to boiling. Reduce heat and simmer for 5 minutes. Spoon into bowls and sprinkle with topping of your choice.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Sweet Potato Chips

Have you ever craved something so badly that you end up wasting loads of money trying to satisfy that craving? Well, that is how I was with sweet potato and apple chips. I felt like Pookie in New Jack City…these chips were like crack! I was on Facebook asking if people could tell me where to find them in the stores. And then, once I found them, I was driving all over town when there were only 2 bags left in the store, trying to get enough for the week. Eventually, I got to the point where I started ordering cases of them direct from the vendor so I could stop going to the store every other day to replenish them.

And then the light bulb went off, “Girl, you could make these yourself!” Or perhaps it was the gas light that came on! Cause these exorbitant gas prices have certainly brought those frequent Bi-Lo trips to a screeching halt. Anyway, it finally occurred to me that the chips are $1.99 for a 2.5 ounce bag when a sweet potato was around $.60. And one sweet potato makes at least 2 bags of the chips I get in the store. So, sorry Seneca Foods…I’ve got this.

Sweet potatoes are another one of my favorite things. Since I have cut out sugar in my diet, a sweet potato is oftentimes my “dessert” and has become a staple around the dinner table. Sweet potatoes are a superfood and are a good source of fiber, beta carotene, and Vitamins C and B6. Studies have shown that sweet potatoes can help stabilize blood sugar levels and lower insulin resistance. When eaten with the skin on, a sweet potato has as much fiber as half a cup of oatmeal, for about 100 calories, says dietitian Joan Salge Blake, author of Nutrition & You.

To make chips at home, it is best done using a mandolin, which is a cooking utensil used for cutting and slicing. A mandolin runs between $14.99-$60, depending on the type you get and whether it has attachments. I purchased mine from Bed, Bath and Beyond. The height of the mandolin can be adjusted to get the desired thickness of your choosing; and you simply slide the food item over it to slice.

Now this mandolin can be a dangerous instrument in the wrong hands! And being the chef that I am (self-proclaimed or not - no comments from the peanut gallery) I never imagined I would have any trouble with it at all. That being said, I elected not to use the piece that comes with the mandolin which prevents you from running your hands across the blade and having julienned fingers; and I looked up and a nice chunk of my thumb was missing. So it would be wise to follow the instructions and not place the food item in your hands to run it across the mandolin. Accidents do happen it seems!

This is such a simple recipe, though it can be time consuming if you do not use multiple baking sheets. But the end result is worth it! Great with a turkey burger, deli sandwich or all by their lonesome.

Sweet Potato Chips

One large sweet potato
Salt, optional
Pepper, optional
Pam Cooking Spray

Scrub potatoes to clean. Cut the ends off of the sweet potato. Slice the sweet potato with the mandolin until you have potato rounds. In a medium sized bowl toss with a dash of salt and pepper.

Spray cookie sheet with cooking spray. Lay rounds on sheet and lightly spray the tops. Place in preheated 350 degree oven for about 8-10 minutes or until they begin to curl and brown. Flip chips over at the halfway point so they cook evenly.

Store in air tight container for 2-3 days.

Be careful not to go overboard with the cooking spray as the chips may be soggy.


All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Kale: The Superfood

I’m baaaack!

I have been on a little hiatus because after eliminating sugar from my diet, baking has become pure torture! I have been struggling for the last two months on what to do with this blog because I am so passionate about blogging, baking, and cooking in general. So I spent a lot of time debating on whether to just blog about desserts when I make them for events or houseguests, help people become more health conscious with some of the information I have learned over the last year, create healthy versions of my favorite desserts, or stop blogging altogether.

I have concluded that I want to recreate the blog to be about food, plain and simple. So we have a new look and a new name! Virtually Everything Sweet just did not work with what I was trying to do. So the new name is Sweet Treats n’ Good Eats. Who says I can’t have the best of both worlds?

The definition of a superfood is a nutrient-rich food considered to be especially beneficial for health and well-being. I have been incorporating more superfoods and fiber rich foods into my diet. One of the items I have truly come to enjoy is kale. Kale is a great source of beta-carotene, which is one of the antioxidants believed to prevent cancer, heart disease, and other chronic diseases. With it being rich in fiber, it promotes regular digestion, prevents constipation and lowers blood sugar.

Kale’s dark leaves are also rich in calcium and are a good source of Vitamins A, C, folic acid and iron. Be aware that kale does present risks for people taking certain types of prescription drugs. Blood-thinners such as warfarin work by lowering vitamin K levels, and since kale is extremely high in Vitamin K, people on anti-coagulant medication should avoid it. (Yeager, 2007).

Kale is great as a salad, as a side or even as a chip. For those who are not huge fans of kale, you can dress it up by adding bacon bits, nuts, garlic…whatever tickles your fancy.

Sauteed Kale

1 1/2 pounds fresh kale
1 c fresh spinach, optional
2 tbsp olive oil
sprinkle of Kosher salt, ground pepper, paprika
1 tsp red pepper flakes
½ small yellow onion
¼ c chicken stock

Clean kale and rough chop it. Add olive oil to a sautee pan and heat on medium. Add the onions and cook until translucent, about 3-5 minutes.

Add kale; sprinkle with salt, pepper, paprika and red pepper flakes. Add chicken stock and cook just until wilted. Overcooking kale may result in a bitter taste as well as cause it to lose some of the essential nutrients.

If you are one to walk a little on the wild side, you can try a kale salad.

Kale Salad

1 1/2 pounds kale
2 tbsp olive oil
sprinkle of Kosher salt, ground pepper
½ small red onion
1 small apple, cut into small chunks
¼ c roasted almonds
¼ c golden raisins
1 tbsp lemon juice

Place ingredients in a large bowl. Massage ingredients well for about 3-5 minutes, until thoroughly mixed. Serve.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Relax, Relate, Release

I have been doing a detox for the last two weeks and am about to cut a cartwheel because I only have a few more days before I am done with it. Who-hoo!!! My meals have been consisting of no sweets, of course, and lots of proteins, greens, fresh fruits and vegetables. Of course this is what we should be eating anyway but everyone wants a little treat every now and then, right?

One of my girlfriends is doing a detox as well, so we are trying to encourage one another as we are both craving things not on our meal plans. She is sending me photos of her 3 oz. chicken breast and I am sending her photos of my 4 oz. piece of salmon and healthy greens. I know…sad.

There is a lot of debate about whether a detox is really necessary. Many doctors will tell you that you don’t need to do anything special to detoxify, as our bodies cleanse themselves on a daily basis. But the truth of the matter is that are bodies are overwhelmed with the amount of toxins we take in every day. In addition, many of us are under a lot of stress, eat processed foods, grab a lot of fast food, and have sedentary lifestyles. So we don’t have the tools to eliminate toxins as we should. In my case, I have taken tons of antibiotics over the years which, over time, has caused my health to severely decline.

Some signs/symptoms that may indicate that a detox is in order are:

- Frequent headaches
- Joint pains
- Frequent colds
- Trouble concentrating
- Digestive problems
- Night sweats
- Metallic taste in the mouth
- Poor dexterity
- Dark circles under your eyes
- Memory loss
- Shallow breathing
- Bruises that take a long time to heal
- Insomnia and fatigue
- Sensitivity to odors
- Psoriasis
- Depression

So while I am in no way qualified to tell you to run out and start a detox regimen, from my experience, I can certainly tell a huge difference when I finish the process. I have so much more energy, I digest foods better, my skin is clearer, and I just feel better.

So, never fear...I will get back to baking in time for Valentine’s Day! Unfortunately, I just won’t be enjoying any desserts quite yet. Argh!


All photographs are actual pictures of the recipe listed, prepared by Virtually Everything Sweet, and cannot be used without the owner’s consent.

Sautéed Pears with Balsamic Glaze

Is there such a thing as a healthy dessert? Sounds kind of like an oxymoron, right? But there are actually low calorie desserts for those who are health conscious but have not lost their craving for something sweet. With the first of the year comes a lot of resolutions to get fit and eat healthier. So during the month of January, I will be posting some healthy (or shall I say healthier than what I would normally post) desserts.

Dark chocolate has some health benefits and has been shown to reduce cholesterol and lower blood pressure, which is good for the heart. Fruits are naturally sweet, very nutritious, and many are a good source of fiber and antioxidants. That being said, some healthy desserts might include flourless chocolate cake, baked fruits, yogurt parfaits, oatmeal cookies, smoothies...there's a lot to choose from. So don't be discouraged!

I prepared a savory dessert of sautéed pears with a balsamic glaze. Since I need to detox from all of the holiday sweets, I am going to enjoy this recipe with walnuts and blue cheese. I like to place the prepared dish in the fridge for about fifteen minutes to allow it a chance to cool before I dig in. By the time I get the remote and turn on Grey's Anatomy, dessert will be about ready.

If you absolutely must sweeten it to consider it a dessert, then you have certainly missed the whole point. But, you can use candied walnuts. Or you can eliminate the balsamic vinegar, add a tablespoon of brown sugar to the pan and garnish with crème fraiche or yogurt.

 Sautéed Pears with Balsamic Glaze

1 Bosc pear
2 tbsp unsalted butter
Sprinkle of cinnamon
1/8 c walnut pieces
1/4 c balsamic vinegar
2 tbsp crumbled blue cheese, optional

Preheat oven to 350 degrees. Lightly toast walnuts for 3-5 minutes. Place balsamic vinegar in small saucepan and allow it to reduce for 3-5 minutes. Slice and core the pear. Melt butter in a medium saucepan. Add pears and sprinkle with cinnamon. Cook for 4-6 minutes on each side. Cool.

Drizzle with balsamic glaze, nuts and blue cheese.


All photographs are actual pictures of the recipe listed, prepared by Virtually Everything Sweet, and cannot be used without the owner’s consent.

What's for Breakfast?

If you ask me, sleep is way more important than getting up early in the morning to make breakfast, particularly when you don't go to bed before 3am. So oftentimes, I need some grab 'n go items so I can catch up on my much needed beauty rest.

One of my favorite muffins is the classic bran muffin. When I am not having it for breakfast, I sometimes eat it along with my grilled chicken breast salad at dinnertime. I'm not counting calories but we all need to work on making less trips to the fast food drive-thru and these don't necessarily taste healthy. They're really good! You get what I mean, right? They are also a great source of fiber.

For the cereal portion in this particular recipe, I will typically buy the store brand stuff...but let's just keep that between us. And as per the usual, I snuck a little alcohol in here too. Yes I know, even for breakfast.

Bran Muffins

1 1/2 cups bran cereal (plain)
1 c buttermilk
1/3 c vegetable oil
1 egg
2/3 c brown sugar
1 tsp vanilla extract
1/2 tsp brandy
1 c AP flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 c raisins

Preheat oven to 350 degrees. Grease muffin tin or line with parchment paper.

Sift flour, soda, baking powder and salt and set aside.

Combine bran cereal and buttermilk in a bowl and let stand until buttermilk is absorbed. Beat oil, egg, sugar, and flavoring and add to the bran mixture. Stir flour mixture into buttermilk mixture. Fold in raisins. Spoon batter into prepared tins. Bake for 15-18 minutes or until a toothpick inserted in the center of the muffin comes out clean.

Now don't eat too many of these on the way to work or you might have a slight problem! Otherwise, enjoy!


All photographs are actual pictures of the recipe listed, baked by Virtually Everything Sweet, and cannot be used without the owner’s consent.