Spinach and Roasted Veggie Oatmeal
Serves: 1 Ingredients: 1 cup water (or broth) 1/2 cup rolled oats 1/4 cup chopped spinach 1/4 cup cubed and roasted butternut squash or sweet potato
Photo from shape.com
Roasted Tomato Basil Oatmeal
Serves: 1 Ingredients: ½ cup Steel Cut Oats 1 cup Water 2 Roma Tomatoes (sliced)
Photo from girlmakesfood.com
- Preheat the oven to 425 degrees.
- In a large pot add the oats and water on high heat.
- Once the mixture comes to a boil, reduce the heat to low and place a lid on the pot. Continue to cook according to package instructions.
- Lay slices of tomatoes on a cookie sheet and drizzle with olive oil. Roast in the oven for about 25 minutes or until the tomatoes begin to brown.
- When the tomatoes come out of the oven, carefully add them to the pot with the oatmeal and stir well. Add in the basil, garlic, and salt and pepper (taste and add additional salt/pepper as needed).
- Dish up with a little drizzle of olive oil on the top and enjoy!!
Savory Oatmeal with Scallions and Soy Sauce
Serves: 2 Ingredients: 1 cup rolled oats (steel cut is my personal recommendation) 2 cups water 2 teaspoons soy sauce
Photo from seriouseats.com
- Combine water, salt, and oats in a medium saucepan and turn the heat to high. When the water boils, turn to low and cook, stirring frequently, until the water is just about absorbed (about 5 minutes).
- Turn off heat, stirring in 1 tablespoon of scallions and soy sauce while the pot cools down. Sprinkle that last teaspoon of scallions on top for extra crunch.
Chickpeatos
What they are: roasted chickpeas Why we love them: They’re a protein-rich alternative to potato chips and the first products that Glen’s launched. They come in large and small snack packs, in the following flavors: cayenne rosemary, cinnamon toast, tomato basil. They also sell gluten-free crumbs made from chickpeas as a breadcrumb alternative – perfect for the holidays.GoChews
What they are: organic snack bites Why we love them: Started as “momme meals” by a woman wanting to cook healthy food for her pregnant friend. She realized that everyone wants healthy snacks and decided to make these with new-moms and athletes in mind. They come in bites, not bars, for portion control, in the following flavors: Turkish apricot, tart cherry, fig ginger sesame.Truly You
What they are: kale chips Why we love them: A light snack, both flavorful and crunchy. These are new and just launched 1 month ago! Healthy potato chip alternative. Flavors include Creamy Onion and Spicy Chipotle.BrightGreens
What they are: smoothie cubes Why we love them: You can just put them in hot water and shake them up or put them in a smoothie. They’re nutrient dense and flavor filled. Many delicious flavor combinations including Mintergreen, Bright Blueberry and Pineapple.Fruit Cycle
What they are: apple chips & nut mixes Why we love them: Fruit Cycle gives produce and women a second chance. They use gleaned products (fruit that would otherwise go to waste) and employ formerly incarcerated women.
Glen’s Garden Market is a MINT community parter.
We all know that sitting for too long isn’t good for your health. Insert the century of at work fitness. First, it was the ball-chairs that keep your core engaged during your 9-5. Then it was the stand-up desks. I’ve heard rumors of friends of friends who have co-workers using treadmill desks, but I have yet to see one. What does all this mean? We’re craving activity at work.
From dips to planks there are an array of activities that you can do during the workday. The key to incorporating exercise into your routine? Schedule them on your calendar and/or find a buddy to do them with you. My suggestion? Start with doing something twice a day, once before lunch and the other in the afternoon. Expert tip: don’t schedule them on the hour. That’s when meetings start. Have them 5 minutes before the hour instead.
Becky and her co-workers give new meaning to the word “teamwork.”
My office does push-ups (click the link for proof!) when we’re sluggish after lunch. Someone will sense the low energy and promptly announce that it’s push-up time. If you aren’t on the phone or otherwise engaged, you assume the position. Feet in your office, hands in the hallway and we count. We do them in sync, with lots of variation in form. When we started there were some who did them from a kneeled angle, and now, we even have some who have upgraded to clapping push-ups. Doing them regularly has allowed each person to demonstrate growth, no matter where we each started.
Whether you do wall-sits or seated leg raises, try adding something new to your deskercise routine. You’ll be surprised at how well office supplies double as dumbbells, or other exercise props, from paper weights to reams of paper you can find all sorts of things to pick and put back down as part of a weigh-inclusion routine. See how creative you can get!
Becky Walker is a MINT Ambassador and Jump-Roping Extraordinaire
The following recipe is the perfect snack to take to work, school, the gym, on the go, etc. Below, you can find this delicious recipe, and don’t be afraid to switch it up!
Ingredients: (Makes 12 bars)
4 tbsp (¼ cup) peanut butter or nut butter of choice
¼ cup honey or brown rice syrup
½ tsp vanilla extract
3 cups puffed rice
¼ cup cashew nuts
¼ cup pumpkin seeds
¼ cup dried cranberries
1 tablespoon sunflower seeds
3 tsp mixed black and white sesame seeds
Method:
- Preheat the oven to 300°F and line a 20cm square baking pan with baking paper. Ensure that the baking paper overhangs the sides so you can easily remove the snack bars from the pan.
- Place the peanut butter, honey and vanilla in a small saucepan over a low heat. Heat gently until the peanut butter has softened and the ingredients are well combined, stirring frequently.
- Meanwhile, place the puffed rice, cashew nuts, pumpkin seeds, dried cranberries, sunflower seeds and sesame seeds in a large bowl and until well combined.
- Pour over the peanut butter and honey mixture and mix until well combined and the rice mixture is completely coated with the peanut butter and honey mixture.
- Pour the mixture into the prepared pan and press down with the back of a spoon. Bake in the oven for 20-25 minutes until lightly golden. Remove from the oven and allow to cool completely in the pan on a wire rack. Remove the snack bars from the pan using the overhang of the baking paper and cut into 12 bars using a sharp knife.
- Wrap each bar individually in plastic film and store in an airtight container in the refrigerator for up to 2 weeks. These wrapped bars can also be stored in the freezer for up to 3 months, just thaw before enjoying!
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
