For Women Those Extra lbs Likely Aren’t Coming out of the Glass—Study Says
Contrary to popular belief that glass of Pinot—Grigio or Noir–hey, whatever you’re in the mood for—may not be denting any healthifying efforts. But, sorry boys—this only goes for the ladies. And ladies, this only goes in moderation … aka a drink per day.
An intriguing new study from the Archives of Internal Medicine found that regular consumption of light to moderate amounts of alcohol decreased a woman’s likelihood to pack on the pounds or become overweight compared to non-alcohol drinkers over a time span of 
13 years. And YES, this was found true even after adjusting for potential confounders like baseline body mass index, smoking, other calorie sources, exercise, and lifestyle and dietary factors.
The 411
Parker-Pope from the New York Time’s Well blog fabulously summed up the results … Read on … they’re uber interesting …
“The findings … are based on a study of 19,220 United States women aged 39 or older who, at the start of the study, fell into the “normal weight” category based on their body mass index. Researchers at Brigham and Women’s Hospital in Boston tracked the women’s drinking habits over 13 years. About 60 percent of the women were light or regular drinkers, while about 40 percent reported drinking no alcohol.
Over the course of the study, 41 percent of the women became overweight or obese. Although alcohol is packed with calories (about 150 in a six-ounce glass of wine), the nondrinkers in the study actually gained more weight over time: nine pounds, on average, compared with an average gain of about three pounds among regular moderate drinkers. The risk of becoming overweight was almost 30 percent lower for women who consumed one or two alcohol beverages a day, compared with nondrinkers.”
Other Interesting Notes
Other studies have shown this same phenomenon and some have disagreed. Regardless, what has been pretty consistent in studies looking at alcohol intake and weight gain is its effect on men. Again, sorry boys, but data shows this one just isn’t in your favor. Simply because men tend to drink on top of their regular “fooding” schedule; whereas, women will compensate, giving up something else in exchange for the booze (i.e. man will have burger + shake + fries + beers; woman will have burger + salad + wine). What further tilts the favor in a woman’s glass is the effect alcohol may have on her metabolism. In metabolic studies, alcohol has shown to increase a woman’s metabolism, but do little, if anything, to rev a man’s metabolic engine.
Bottom Line
Hitting up your neighborhood pub or becoming known as “Ms. Happy Hour” will not help your healthifying ways or your waistline. Especially, if that happy hour turns into a “Happy Day” and ONE drink suddenly turns into drinks + buffalo chicken wings + something fried … heck—you really can’t tell what it is (but that’s A-okay because you got it on the house for being such a loyal local pub supporter and “Papa Joe” just can’t get enough of your smiling face 
) Only kidding!
Basically, don’t ransack your local liquor store to help lose weight because other studies have shown that alcohol makes it harder for overweight women to lose weight. Plus, alcohol may increase risk of breast cancer, cause trouble sleeping, and can negatively affect weight loss. So, if you ask me, and you don’t drink, there’s NO NEED to start. The study’s main finding is that if women are having weight problems and are only drinking in moderation, there must be something in their life to healthify to help nix the problemo in the bud. And, just so we’re on the same page here one drink is equal to:
- 12-ounces of beer
- 8-ounces of malt liquor
- 5-ounces of wine
- 1.5-ounces or a “shot” of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, or whiskey)
Happy Healthifying!
What are your thoughts on this provocative study?!?
“Alcohol Consumption, Weight Gain, and Risk of Becoming Overweight in Middle-aged and Older Women.”
Lu Wang; I-Min Lee; JoAnn E. Manson; Julie E. Buring; Howard D. Sesso.
Arch Intern Med., Vol. 170 No. 5, pp 453-461, March 8, 2010.
This past week—well, heck—really these past few months have flown by! I’ve found myself thinking yesterday was last week and tomorrow is today. My concept of time has vanished amongst the daily grind and then some.
Yet, this past week’s grind has been particularly interesting. I was the lucky lady leading the display for Tuft’s National Nutrition Month (NNM). WooT-WooT! Our theme was fluid and fiber—two of my absolute favorite topics. Now—I can see why you’d think this may not be uber exciting, but go on … keep reading because what is super interesting are the tasks along the way to an awesome fluid and fiber display! And just a note to you all—don’t indulge in a bowl of oats with a dash of All-Bran Bran Buds before a fiber friendly food extravaganza. Water aka fluid in this case is a GOOD idea, but you may want to watch it on the fiber-filled goodies. You gotta take it one fiber-filled step at a time folks. Just some words of wisdom
Now…
Interesting Item #1 The Bread
I had to buy 15 loaves of bread for our bread taste test. We had ladies and gents see if they could tell which bread had more fiber (whole wheat V wheat; white V whole wheat white; Fiber 
One whole wheat V multigrain). FYI the whole wheat Fiber One bread is delish and EVERYONE—all 100 plus booth attendees loved it, even kids—so you may want to give it a whirl!
Anywho—another FYI, if you plan on leaving a store with 15 loaves of bread for one person prepare for some strange looks and some random statements. By far my favorite was:
“G-I-R-L I think you gotta a B-R-E-A-D problem … in a BIG way! That’s a lotta bread for a lil’ person!”
I tried to explain that it was for a NNM display and taste test … yadda, yadda … and all I got was, “Uh-huh, whatever. It’s none of my business. You do what you gotta do and if it’s eat ALL THAT bread—fine by me.”
Oh man—this had me laughing down the aisle … by myself … with 15 loaves of bread. Yea—looks like I have a bread problem–ha-ha!
Interesting Item #2 The Balloons
There’s nothing much to say here except look at these FABULOUS BALLOONS! When was the last time or was there ever a time you saw a smiling pear, carrot or pineapple?!? Love them!
Now, some nutrition time …
Breakfast 101—again.
Amidst my particularly crazy busy schedule these past few weeks, taking time to have a proper breakfast has been harder. I wake up, stare at my to-do list and get set—go! Then, 45 or so minutes later and in 1 case two hours later (I know—horrible!) I realize WhoopS—where’s my bowl of oats? … Then I eat. Granted, I’m still eating breakfast, but the fact that we all have jam-packed to-do lists and it’s getting to that time of year—where everyone seems a tad crazed with whatever’s going on—made me once again come back to the basics! BREAKFAST!
Why you ask? Because a healthy breakfast is SUPER DUPER important to becoming a lean, green, mean, disease-fighting machine! And, if you don’t believe me, perhaps you’ll take the word of the American Dietetic Association’s Evidence Analysis Library aka legit data:
“Cross-sectional studies and epidemiological data from the USDA Nationwide Food Consumption Survey, NHANES III and the SEASONS study report that the prevalence of breakfast skipping ranges between 3.6 and 25%. Skipping breakfast is associated with a higher BMI and increased obesity risk, despite lower reported daily energy intakes. Two randomized controlled trials show that breakfast eaters had a greater reduction in impulsive snacking and ate less at later meals.
Normal weight subjects and people maintaining weight loss tend to eat breakfast regularly and generally consume a breakfast consisting of high-fiber cereal that contributes approximately 20% of daily energy intake. However, breakfasts that are very high in energy have also been associated with higher BMI.”
Breakfast AND Healthy Meals
Now that we’ve got breakfast down pat, don’t forgot to still eat! Your body—that lean, green, mean, disease-fighting machine (notice the word machine)—needs fuel to run efficiently about every 4 hours. No machine can run on empty OR run well on junk fuel. And if you overfuel 
or underfuel you may notice some problems too—maybe the machine is too stuffed to move well or doesn’t go as far as you thought it would.
Basically, if 1 was “starving, lightheaded, dizzy” and 10 was “Thanksgiving full or uncomfortably full,” you’d want to NOT TRAVEL to either end. And if you were to eat only breakfast or nothing all day, I betcha that when you hit home, you’d go from a 1 to a 10 rather shortly, which is probably not the best idea.
So ladies and gents, we can avoid the “1 to 10” by noshing on breakfast and eating healthful meals throughout the day with protein packed foods like beans, chicken, fish, and turkey; fruit; whole grains and lots of veggies! For example, a “gourmet” sandwich meal could have all healthifying components: whole wheat bread (whole 
grain), turkey or veggie burger (protein); lettuce, tomato, cucumber, and sprouts (veggies!) with an apple (fruit). Likewise, you could amp up half a dinner plate with broccoli and salad, add a small sweet potato, and satiate that hunger with grilled chicken or veggie “meatballs.”
And if you were inching up to a 10 inbetween meals, listen to your body and those internal hunger cues and have a snack! Personally, I dig apples and all natural peanut butter, fruit, or veggie sticks with hummus, but it’s all up to you! Options are endless. Just Google healthy snacks! After all, you must keep your machine finely tuned. No running on empty here.
Notes to leave by:
- If you go to the store solo and buy 15 loaves of bread, expect strange glances, interesting commentary, and disbelief of whatever reason you’re engaging in the massive bread buying.
- Don’t dig into All-Bran before any fiber tasting event. Eat more fiber, but do so gradually to minimize any sort of gastric distress.
- People ADORE fruit and veggie balloons.
- Eat breakfast every day.
- Stop any and all “1 to 10” experiences by eating well balanced meals throughout the day.
- Don’t go longer than 5 hours without food.
Happy Healthifying!
Have you ever bought 15 or more loaves of bread? If yes, I’m dying to hear your experience!!!
What’s your go-to breakfast or snack?
Today is the 3rd annual National Registered Dietitian (RD) Day! WooT-WooT! All you RDs give a loud cheer and yourself a BIG pat on the back for improving the health of others! And if you’re seeking some sound nutrition and wellness information—check in with an RD near you!
A little message from the American Dietetic Association, aka the “RD Mothership,”
“The American Dietetic Association proudly announces the third annual Registered Dietitian Day, celebrated this year on Wednesday, March 10. As the nation’s food and nutrition experts, registered dietitians are committed to improving the health of their patients and community. Registered Dietitian Day commemorates the dedication of Registered Dietitians as advocates for advancing the nutritional status of Americans and people around the world. There are over 70,000 registered dietitian members.”
Want a little more 411 on RDs?!? Click HERE!
Happy RD Day!!!
Corinne
Whip out a roasting pan or heck—even a cookie sheet—grab a cutting board, nab a knife, secure some sea salt, dial out the olive oil, hunt and gather those beets n’ Brussels sprouts and let’s get cooking—for real.
My Beets N’ Brussels Sprouts’ Journey
The other day I meandered into Marshall’s Fenway Farm Stand—near Boston’s beloved Fenway Park … if ya couldn’t already tell by the name. Here, the food is locally grown, locally produced, FRESH and SOOO GOOD! Folks—in this gem of a farm stand behold the best gosh darn grapes to grace your palate and inspire your taste buds. The red are wonderful, but I—of course—prefer the quenching, succulent crunch of the green grape, which leaves your mouth full of sweet natural goodness and the perfect hint of cheerful sourness on the tongue.
BUT … Marshall’s Farm Stand doesn’t only sell grapes my friend—they have everything from organic apples to local meats to BEETS and BRUSSELS SPROUTS. Hence, I whipped out my wallet and delightedly forked over some beets n’ Brussels sprouts’ dollars so they could journey on home with me.
If you’re in the Boston area, pay Marshall’s Fenway Farm Stand a visit! Your body, taste buds, and local farmers will be sayin’ THANK YOU!
The Healthifying Nature of these Two “Bs”
I’ll spare ya any long rants here. Just know that these two foods are quite possibly some of the healthiest foods sprouting from Mother Earth. 
Brussels sprouts are chock full of natural detoxifying enzymes, they strengthen the body’s natural defense system, and help protect against cancer. Mainly due to sulforaphaneone, a crazy powerful phytonutrient, which is also found in other cruciferous veggies—like cabbage, kale, and broccoli. GO cruciferous veggies!
NOW, beets‘ time to shine! Not only do these rooty suckers, stain your stovetop and counters crimson red—they keep your heart healthy n’ bright-pumpin’ red, protect against colon cancer, and overall keep your system running smooth and free of disease.
Moreover, both these two “Bs” will keep you a lean, green, mean, disease-fighting machine! Beets are only 78 calories per cup and have 3.3 grams of filling fiber per cup! Woo-Hoo! And Brussels sprouts are 60 calories per cup and pop 4.8 grams of fiber per cup! LOVE it!!! ‘
As Joan Salge-Blake, my former professor and nutrition guru always states, “These will FILL YOU UP before they FILL YOU OUT,” plus they’ll keep you full n’ satisfied. But, more importantly, they taste AWESOME!
Finally—the Easy Peazy Recipe!!!
Royally Roasted Beets n’ Brussles Sprouts
Prep Time: 5 minutes
Cook time: 35 minutes
Ingredients:
- Brussels sprouts (as many as your heart desires)
- Chopped Beets (as many as you please)
- 1 tablespoon of olive oil or olive oil cooking spray
- Sea salt to taste
Directions:
- Preheat oven to 400 degrees F
- Layer chopped beets and Brussels Sprouts on cookie sheet or roasting pan (if desired, place on top of foil for easier clean up)
- Drizzle or spray olive oil atop beets n’ Brussels sprouts
- Adorn the soon-to-be mouth watering veggies with sea salt to taste
- Place in oven
- Wait for 35 minutes and remove. Beets n’ Brussels sprouts may appear slightly browned … this is A-okay!
- ENJOY!
Honestly, this dish is so delish! I can’t get enough. For a complete meal, serve with a white fish, veggie crumbles, chicken, beans, or shrimp … let the imagination soar! YUM!
Let me know what ya think!
Happy Healthifying!
What’s your favorite roasted veggie?
And, if you live in Boston, have you ever been to Marshall’s Fenway Farm Stand?!?
WooT-WooT! Go Lady Obama! For the first time in U.S. history, the White House has established a Task Force, lead by the The Department of Health and Human Services, to tear up and throw down childhood obesity—nationwide. And First Lady Michelle Obama is spearheading the fight with her AWESOME Let’s Move campaign.
A Lil’ Initiative Briefing
Q: The goal of the initiative?
A: To end the childhood obesity epidemic within the next generation.
Q: Why is this important?
A: Well—because for the first time in history, our children could live shorter lives than their parents. Today, nearly 1 in 3 children and teens in the U.S. is overweight or obese. And if current trends continue, 1/3 of all individuals born in the year 2000 or later will at some point suffer from diabetes. This along with heart disease, high blood pressure, and cancer are also linked to obesity—whether a child or adult. This initiative will hopefully help zap our nation’s health woes and zip the $147 billion spent annually on diseases like diabetes, high cholesterol and blood pressure, cancer, and asthma.
Q: How is First Lady Obama involved?
A: Through creating public awareness on the healthifying initiative with her Let’s Move campaign—where everyone from parents and celebrities to medical and government leaders are involved. Goals of the nationwide campaign/initiative are to: 1) ensure access to healthy, affordable foods; 2) increase physical activity (aka movement!!!); 3) provide healthier food in schools; 4) empower parents to make good choices for themselves and their families.
NOW–get In The Know! Watch the video introducing you to Let’s Move … that is if you haven’t already met.
Granted, the goal to solve the problem of obesity in the next generation is lofty, but if we ALL, literally, get movin’ and eating more healthfully—we’re heading in the right direction.
Happy Healthifying!
What do you think of Let’s Move?
The other day in the gym on the Cybex machine sweating like a fiend and mirroring the sweating ability of a teenage boy post football practice in 96 degree weather—I was drenched. My light grey shirt became dark grey, my Mio displayed a soaring heart rate, my navy shorts clung to 
my pasty lags—somehow managing to make the pasty look even more pasty—and I prayed to the heavens above that I didn’t smell like a teenage boy … post-football practice.
During this heart-pumping cardio session I just so happened to be watching E! Yea, yea … I know—mindless television—but trust me, sometimes that is needed! Well, during my time out in “la-la land,” Richard Simmons, the motivating, cheery, eccentric man who is just as synonymous with fitness and nutrition as he is with itsy-bitsy, bright shorts, came on (during some count down show or whatnot) and said something to the point of, “I don’t believe in diets … do you realize that the first three letters in diet spell D-I-E … DIE! … now who wants to do that!?! Because that’s exactly what dieting can make you feel like…”
Despite my blurred vision from face lotion seeping into my eyeballs and barely functioning ear phones, Mr. Simmons’ quote stuck with me. Perhaps because the first three letters of my chosen profession—a dietitian—also spell die. Consequently, this got me thinking–do any of the negative connotations that at times surround dietitians subconsciously have to do with this fact …? But then … I got back on track to my MAIN thought.
Diets Don’t Work
Right on Richard! Diets don’t work! Almost all who severely restrict items allowed in their shopping cart and consequently, in their mouth, regain their lost weight and perhaps more. As soon as those “forbidden” foods are let loose from their cell and the “all or none” mentality takes over, all healthifying efforts—exercising, more sleep, more produce, more whole grains, etc.—may be left sitting on the bench just waiting to get back on the playing field! In other words, the diet has gone out the window and “eating real, non-diet food” is allowed again … until the dreaded “diet” returns.
AND … it’s more about just the numbers on the scale! Diets make people feel deprived and alone in their “restricted world.” Basically, they zap that pep right out of your step! And who, may I ask, doesn’t want a peppy step?!?
Healthy LIFESTYLES are Key
This, my friends, is exactly why it’s about a healthy lifestyle! A lifestyle where you forego the numbers on the scale and focus on health, where you listen to when your body is hungry and full and respect those internal cues, where you appreciate your body, truly enjoy food and never feel deprived.
Now … Why are you doing these things? Because ultimately, it’s about your health—inside and out. When you live healthfully, in a balanced sense (you need to have some fun too; i.e. the daily sweet treat and a day or two off from training to mentally and physically recoup), your body will show your healthifying efforts and remain likely to say that way—as opposed to regaining all the weight lost from some fad or detox diet.
Proof to the pudding … According to the National Weight Control Registry, people who have lost weight and kept it off for the long haul engage in the following healthy lifestyle behaviors:
- 78% eat breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of TV per week.
- 90% exercise, on average, about 1 hour per day.
- 98% modified their food intake in some way to lose weight.
Ahem … notice the LIFESTYLE piece and no dieting, regarding the above stats? YES, foods eaten may have been healthified in some way (i.e. smaller portions, more veggies, etc.), but no “diets,” so to speak, were in place. Instead, a healthy lifestyle was waiting to hatch out of the egg—which is necessary for long term successful health and wellness!
Small Changes Lead to BIG Results
Keep up your healthifying ways and simply add to them to continue on your healthy lifestyle path. If you eat a vegetable twice per day, add another serving or try a new vegetable! If you’re exercising, think what you could do to add to your routine—more weights, adding an extra session each week, or simply, taking stairs instead of the elevator? Over time, when you add on “healthy” behaviors, you’ll adopt a healthy lifestyle or maybe even a healthier one.
For example, if you’re already on the up-and-up with the produce eating and exercise loving, but you don’t cook much at home–start! That’s healthy not only for your insides, but for your brain, as you’re learning something new and personal life, as you can have more cooking fun with others … see where I’m coming from? This “healthy lifestyle” will help keep your ticker tickin’ fabulously, a smile on your face, and an appreciation for food and yourself in more ways than one, which I think is most healthy.
Happy Healthifying!
What’s one of your healthy behaviors? We gotta share the health!
Guest post by Jess of A Fete For Food
Thanks to all who participated in the Super Breakfast Bowl Challenge! I definitely have a whole slew of new recipes I’m going to be trying out!
Today’s winner is Nour from Practical Nutrition with her recipe for Banana Walnut Flax Muffins! Nour will be the proud new owner of Futter Nut Butters walnut butter and Mollie Katzen’s cookbook, Get Cooking.
Banana Flax Muffins
No time for breakfast? Make these delicious and healthy muffins ahead of time and grab on your way out. Made with whole wheat, flax seeds, walnuts, canola oil, and bananas, these muffins are an excellent source of many good-for-you foods. Even kids would love it!
Ingredients:
- 1 1/2 c whole wheat flour
- 3/4 c ground flax seeds
- 1/4 c sugar
- 1 tsp baking soda
- 1 egg
- 1 tsp vanilla
- 1/4 c canola oil
- 1/4 c reduced fat milk
- 3 ripe bananas, mashed
- 1/2 c walnuts
Directions:
- In a large bowl, mix the dry ingredients (flour, flax, sugar, and baking soda). In a separate bowl, mix the liquid ingredients (egg, vanilla, oil, milk, and bananas).
- Stir the liquids in the dry ingredients. Fold in the walnuts. If the batter is too dry, add more milk. Pour into 12 paper-lined muffin cups.
- Bake at 350 degrees for 20-25 minutes or until toothpick comes out clean.
Thanks to all who took part in this blog challenge!
Jess
WooT-WooT! Folks—we got a winner! A Ka-Ka-Ka QUINOA WINNER! And, that winner is Ms. Carolyn Goodwin!
In response to last week’s post on the many health benefits of quinoa and call to the new-ingredient-breakfast-eating challenge, we received many calls to action—calls to action-cooking quinoa that is! BUT, there could only be one winner to claim Super Breakfast Bowl Challenge victory! And that winner, determined by a random number generator, is Carolyn’s quinoa Breakfast
Carolyn, take it away…!!!
I love my quinoa breakfast, which I’ve been eating almost every day for about six months and still look forward to each morning. This makes a batch that’s enough for about a week. I usually eat it cold, sometimes I warm it up. I pour a little plain kefir over it, or milk is good, nut milks are tasty too. It’s just good food, any way you eat it. Besides the wonderful nutritional value of the quinoa, you get a healthy dose of nuts, fruit, cinnamon, and coconut oil. And the combination of the cinnamon and the coconut oil tastes fabulous.
Ingredients:
- 1 ½ cups quinoa
- ¾ cup raisins (or to taste)
- ¾ cup chopped cashews or pistachios (or to taste)
- ¾ cup diced apples (or to taste)
- 2 tsp cinnamon (or to taste)
- 1 to 2 Tb coconut oil
Procedure:
Rinse the quinoa thoroughly, and soak overnight in water with a little yogurt added if desired. Put the quinoa with water to cover (quantity of water is not important, since you’ll be draining it later) into a saucepan, bring to a boil, then cover and simmer for 10 minutes. Drain any remaining water, and put the quinoa in a steamer (or just in a sieve over boiling water), steam for an additional 10 minutes. This method produces piles of fluffy quinoa, much better than just boiling in water. Put the warm quinoa in a bowl, add the remaining ingredients, and fluff with a fork. Can be enjoyed warm or cold, with milk, yogurt or kefir or all by itself.
Cheers!
Carolyn Goodwin
Again, CONGRATS Carolyn! Send your mailing address to TheSuperBreakfastBowlChallenge@gmail.com and you’ll be receiving some awesome lip-lickin’ goodies on behalf of Newman’s Own Organics—everything from dried fried to decadent delightful dark chocolate. And, YES this is a nutrition blog … BUT folks if ya don’t know by now, I fully support a daily treat! Come on now … I’m all about the 90:10 “rule”—90% lean, green, mean disease-fighting machine foods—fruits, veggies, whole grains, lean proteins/legumes, healthy fats—and a daily indulgence! So … Carolyn enjoy!
Happy Healthifying!
Corinne at Green Grapes Blog
Guest post by Janel from Eat Well with Janel
Welcome to the Lentil Day winner announcement for the Super Breakfast Bowl Challenge! We had so many tasty looking lentil submissions to choose from. You guys really are creative using little legumes in your morning meal! I’m glad I cooked up and froze a big batch of lentils weeks ago so I have plenty to use in all of these new recipes. They all looked so tasty I had to leave it up to the random number generator to choose and the lentil winner is….Julie from The Doctors Rheum! I never would have thought to combine pear and lentils but love this Pear Lentil Patty recipe.
Pear-Lentil Patties
This was a total experiment based on what I had in the house!
- Cook 1/2 cup lentils in 1 cup water until soft.
- Caramelize 1/2 a sweet yellow onion in EVOO with a dash of cumin and a dash of cinnamon.
- Chop a ripe pear.
- Combine all ingredients in a food processor pulsing several times until just combined.
- Shape into patties and cook on a hot pan or griddle like pancakes.
Made: 4 large patties
I added a beaten egg to see if it would hold together better and it made it a little soupy. Use your 
imagination. They seem to me like “sausage” patties so I put one on a toasted English muffin and put a poached egg on top. The taste is a sweet/savory mix. They did not hold together too well but the ones that fell apart could be used as “sausage” crumbles.
Congrats Julie and thank you for the superb recipe and photos! Make sure you send your mailing address to thesuperbreakfastbowlchallenge@gmail.com so we can send you your prizes: the awesome book Thrive—The Vegan Nutrition Guide and the handy book 101 Optimal Life Foods by Registered Dietitian (aka Gu-a-titian) Dave Grotto.
Thanks again to everyone who submitted a recipe! And if you haven’t yet, don’t forget to send in your quinoa, and walnut recipes! It’s time to challenge your morning meal!
Janel from EatWellwithJanelblog.com
The Super Breakfast Bowl Challenge: Flax Seed Winning Recipe! Nutty Granola ‘n Flax
Guest post by Elizabeth from Don’t (White) Sugar-Coat It
Thank you to everyone that submitted a Flax recipe! They all looked delicious and I can’t wait to try out some new recipes that all have our little omega-3 friend-Flax Seed. There’s no way I could have ever picked my favorite, or “the best” recipe, so I headed over to random.org to help me choose! Without further ado, The Winner of the Flax Seed Super Breakfast Bowl Challenge is….
Christine of Hot Mama Health with her Nutty Granola ‘n Flax
Ingredients/Instructions:
Dry Ingredients
- 1 1/2 C Oats
- 1/2 C Ground Flaxseed
- 3/4 C slivered almonds
- 3/4 C walnuts
- 3/4 C peanuts
- Salt to taste (added to dry ingredients above)
Mix dry ingredients above in a bowl and spread out onto a baking sheet with built up sides. Roast in the oven for 15-20 minutes at 350 degrees, stirring occasionally.
- 3/4 C Apricots (Chopped) or your favorite dried fruit
- 1/2 C Raisins
- 1/2 C Dried Mango (Chopped) or another dried fruit of your choosing
- Chop the dried fruit and set aside.
In a pot melt:
- 4 TBSP of vegan butter
Once melted, mix in :
Wet Ingredients
- 1/2 C Packed brown sugar
- 1/3 C Honey
- 1/3 C Orange Juice
- Stir until ingredients are completely mixed, remove from heat and add
- 1 TSP vanilla
- Stir.
When the nuts (dry ingredients) are done roasting transfer to a bowl and add the melted wet 
ingredients, stir. Once mixed well, add the dried fruit. Mix well.
Put granola in an 8 x 8 pan, pack in firmly. Put in the oven for 15-20 minutes at 350 degrees. When you see the sides are browning, it’s time to remove. 
Let cool completely, overnight is best.
Cut into granola squares OR take the squares and place in a large bowl and pull apart with hands to make a chunky granola!
Eat plain, on top of oatmeal, or on top of your favorite yogurt! Delicious and rich, also makes a great dessert 
Congrats Christine and thank you for the excellent recipe and photos! Send your mailing address to thesuperbreakfastbowlchallenge@gmail.com She will be receiving a Perfect Pancake Mix from Purely Elizabeth(gluten free and delicious!) and a whole slew of Vega Goodies and a tea top brew travel mug from Mighty Leaf Tea Company!
Thanks again to everyone who submitted a recipe! And if you haven’t yet, don’t forget to send in your lentil, quinoa, and walnut recipes! It’s time to think outside the (cereal) box!
Cheers!
Elizabeth
