Page 32 - Florida Sentinel 1-13-17 Edition

Recipes
Breakfast: Apple Cinnamon Overnight Oats
Make this breakfast the day before you start the plan and fin- ish assembling it in the morning or once the oats have set. Layer the oats into mason jars with lids to make this breakfast super easy to take with you on the go.
Serves 4 • Prep time: 10 minutes
11⁄2 cups quick oats 11⁄2 cups unsweetened al- mond milk 2 tablespoons chia seeds 1 tablespoon maple syrup 1 teaspoon cinnamon
1⁄4 teaspoon nutmeg 1⁄2 teaspoon vanilla extract 1⁄2 cup water 1 apple (cored and diced) 1 cup walnuts (chopped)
Lunch: Roasted Butternut Squash Harvest Quinoa Bowl
Directions: Preheat the oven to 420°F and line a baking sheet with parchment paper.
2. Toss the diced butternut squash in half of the olive oil and spread across the baking sheet. Bake in the oven for 20 to 25 minutes or until golden brown.
3. While the squash roasts, combine the quinoa and water in a saucepan. Place over high heat and bring to a boil. Once boil- ing, reduce the heat to a simmer and cover with a lid. Let simmer for 12 to 15 minutes or until all the water is absorbed. Remove the lid, fluff the quinoa with a fork, and set aside.
4. Heat the remaining olive oil in a large skillet over medium- low heat. Add the chopped kale leaves and sauté for about 3 to 5 minutes or until wilted. Turn the heat down to the lowest set- ting.
5. Add the quinoa, roasted butternut squash, and balsamic vinegar into the skillet with the kale and toss until all ingredi- ents are evenly distributed. Season with sea salt and black pep- per to taste and turn off the heat.
6. Divide into bowls and garnish with pumpkin seeds and dried cranberries.
3 cups frozen diced butter- nut squash 2 tablespoons extra-virgin olive oil (divided)
3⁄4 cup quinoa (uncooked) 11⁄4 cups water 8 cups kale (stems removed and finely sliced) 2 tablespoons balsamic vine- gar Sea salt and black pepper (to taste) 1⁄2 cup raw pumpkin seeds 1⁄2 cup dried cranberries
Directions: 1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg, vanilla extract, and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.
2. Remove from fridge. Use single-serving size jars (250 mL or 500 mL in size) and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up.
3. Store in the fridge up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey/maple syrup (optional). Enjoy cold or reheat in the microwave for 1 minute before eating.
Dinner: Slow- Cooker Curried Chicken Stew
To make this one vegan and a bit more budget-friendly, skip the chicken breast and add an extra can of chickpeas, lentils, or beans instead.
Serves 4 to 6 Prep time: 15 minutes
1 large sweet potato (diced) 1 can chickpeas (19 oz., drained and rinsed) 1⁄2 cup frozen corn
1⁄2 cup frozen peas 1 teaspoon ground cumin 1 tablespoon curry powder 2 garlic cloves (minced) 2 cups organic vegetable broth (or any type of broth) 2 chicken breasts Cooked brown rice or quinoa (optional)
Directions: Add all ingre- dients except chicken breasts to the crockpot and stir well to mix. Then lay chicken on top and season generously with sea salt and pepper. Cover with lid and cook on low setting overnight or for 6 to 8 hours.
After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to shred the chicken breasts and add them back to the crockpot. Stir well to mix and let sit for 15 minutes.
Serve the stew on its own or over brown rice or quinoa.
Snack: Celery With Hummus or Peanut Butter or Almond Butter
Serves 4 Prep time: 5 minutes
8 stalks celery 1 cup hummus organic peanut butter or almond butter
Directions: Wash celery and slice it into sticks. Divide into containers. Then divide hummus into containers on the side. Sprinkle hummus with paprika, chili powder, or cayenne pepper for some extra flavor. Store covered in the fridge until ready to eat. Or if you don’t like hummus, ( pureed beans) substitute with peanut or almond butter.
PAGE 20-B FLORIDA SENTINEL-BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JANUARY 13, 2017