Baked Banana Bread Oatmeal

I've been baking my steel-cut oats for years. Baking steel-cut oats takes a few hours of moderately attended time on the stove to 30 minutes of hands-off time in the oven, but I'd never thought much about applying the same approach to old-fashioned oats. After all, they cook fairly quickly on the stove top, even faster in the microwave, and can even be soaked for overnight oats instead. But with a little extra time for a leisurely breakfast on the 4th of July, the idea crept back into my mind, and since it was a holiday, I decided to make them extra luxurious.

Coconut oil has made the rounds as the latest super health food, but I eat it because it is delicious. I've always loved coconut-flavored foods and I'm happy it has gone from culinary villain to nutritional superstar (like another favorite, eggs) so I can eat it without guilt. And the glorious tablespoon in this recipe is really what takes it from good to exceptional. Banana, walnuts, and cinnamon call up all the familiar favorite flavors of banana bread, but coconut oil makes it as delicious as a piece slathered in butter. I like the complex sweetness of maple syrup here, but just as you may choose the lower calorie option of milk or banana, you may want to reduce or eliminate the amount of sweetener. (Like I said, this was a holiday breakfast for me.)

The recipe here is for an individual serving, but this is a great opportunity to scale up for a crowd of people or many breakfasts for one. With all the ingredients at the ready, it's easy to make several servings with individualized additions at once, which can either be baked in individual ramekins or a jumbo-sized muffin pan.

Baked Banana Bread Oatmeal
serves 1
adapted from Chocolate-Covered Katie

1/2 cup old-fashioned rolled oats
Pinch of kosher salt
1/8 teaspoon cinnamon, or to taste
2 tablespoons chopped toasted walnuts or pecans
2 tablespoon mashed banana
3 tablespoons milk of choice
1 tablespoon coconut oil, coconut butter, or melted butter (you can substitute extra milk or banana, but it will be much less rich)
1 tablespoon maple syrup, honey, or brown sugar, or to taste

1.Preheat oven to 400 degrees. Spray a small baking pan, loaf pan, or 1-cup ramekin with cooking spray.

2. Meanwhile, in a medium bowl, whisk together oats, salt, cinnamon, nuts, and brown sugar (if using). In a separate bowl, mix together banana, milk, coconut oil, and maple syrup/honey (if using). Add wet ingredients to try and mix to thoroughly combine.

3. Pour mixture into baking dish and cook for 15-20 minutes, or until firm. (Cooking time will vary based on the baking dish and whether or not you used oil). Raise the heat to broil and continue cooking for 3 to 5 more minutes or until the top has a nice crust. Turn oatmeal out onto a separate dish, if desired, and serve promptly.

Greens, Pear, and Ginger Smoothie

Although some parts of my gardens have taken some real hits from gopher activity, what I call my "salad garden" is actually doing pretty well. The ample supply of lettuce, arugula, and multiple kinds of kale has definitely dampened the pain of my eggplant casualties and I've been happily squeezing those garden-fresh greens into my diet at every available opportunity. There have been salads and kale chips and leisurely weekend omelettes galore, but my quick weekday breakfasts can definitely benefit from a bit more of the green stuff too.

It wasn't always the case, but smoothies have become a regular part of my weekday routine, and I quite often squeeze in a little bit of extra nutrition by burying some greens in my fruity smoothies. Despite its place the forefront of the health food craze, raw kale can be a little too much for some people, so use spinach if the bitterness is too much. Sweet pear and honey counteract some of the assertive kale flavor, with the sour lemon juice and spicy ginger doing their part as well. Adding chia seeds or flaxseed, especially if you let them soak overnight, will thicken the smoothie up, but it's ready to drink as soon as you finished blending it.

Greens, Pear, and Ginger Smoothie
serves 1

1 to 1 1/2 cups dairy or non-dairy milk of choice (or coconut water)
2 ounces baby spinach or kale, washed and dried
1 ripe pear, seeded and chopped
1 tablespoon fresh lemon juice
1 teaspoon freshly-grated ginger
1 teaspoon honey or agave, or to taste (optional)
1 tablespoon chia seeds or ground flaxseed, optional.

1. Place all ingredients in a blender and blend until smooth.

Pomegranate Banana Oatmeal Smoothie

I don't juice, in the steroid or produce fashion. In my mind, juicing is just a fad that, while at least getting people to drink something better than soda, is just a way of removing all the fiber from what could be a much more nutritious and satisfying use of fruits and vegetables. Smoothies, on the other hand, those I'm all about. You can probably blame my grandma's homemade Orange Julius' for the beginning of my smoothie adoration, but now they're a much more frequently an easy way to enjoy a nutritious breakfast no matter what else is going on.

This smoothie has a short list of ingredients and each one is really important to texture, flavor, and nutrition of this tasty breakfast. The oats provide whole grains and a hint of texture, yogurt brings filling protein and creaminess, banana adds a bit of sweetness and thickness, with the honey balancing out the sweet-tart antioxidant punch of the pomegranate juice. I err on the side of tart with this recipe, but you may want to increase the honey if you've got a real sweet tooth or want to enjoy this as a dessert(-ish) treat instead. And if you don't mind sullying its beautiful ruby hue, tossing in a handful of greens is great way to squeeze a little extra nutrition in as well.

Pomegranate Banana Oatmeal Smoothie
serves 1

1/4 cup old-fashioned rolled oats
1/2 cup plain (or vanilla) low-fat yogurt (soy or coconut milk yogurt for vegans)
1 banana, preferably frozen, sliced
1/2 cup pomegranate juice
1 teaspoon honey or agave, or to taste

1. In a blender, combine oats, yogurt, banana, juice, and honey; puree until smooth. Serve immediately.

Baked Egg in Fall Vegetables

I'm glad that eggs have mostly lost their dubious repuation, because I absolutely adore them. A runny egg can be relied upon to be the crowning jewel of a burger, rice bowl, or pasta dish, but here it is the golden soul of a rich pile of vegetables. All the prep and cooking time might have seemed a bit onerous when preparing a big batch of Stewed Cauliflower, Butternut Squash, and Tomatoes, but once you start to delve into its myriad applications, it becomes clear it was more than worth the effort.

If you enjoy shakshuka or eggs in purgatory, this recipe is also made for you. It steers away from the bold spice used in those recipes, instead punctuating the rich vegetables with a pickled pop of capers. That tender cocoon of vegetables perfectly encases the egg as it gently cooks, the two substances blending together at the edges while transforming into a warm and comforting meal. The Parmesan and herb-kissed bread crumbs are a nice finishing touch, the salty, toasty garnish providing a crispy contrast and last infusion of flavor. It is quite the filling breakfast with just a slice of toast for soaking up each and every last bit, but add a salad on the side and you've got a well-rounded brunch, lunch, or dinner as well.

Baked Egg in Fall Vegetables
adapted from Serve Yourself by Joe Yonan
serves 1

1 teaspoon unsalted butter
2/3 cup Stewed Cauliflower, Butternut Squash, and Tomatoes, cold
1 egg
Kosher or sea salt
1 tablespoon dried whole wheat bread crumbs, preferably whole wheat panko
1/2 to 1 tablespoons chopped fresh herbs (basil, parsley, etc.) or 1/2 teaspoon dried herbs
1 tablespoon freshly grated Parmesan cheese

1. Preheat the oven to 375 degrees F. Coat the inside of a large (8-ounce) ramekin with the butter.

2. Add 1/3 cup of the vegetables to the ramekin and make a well in the center of the vegetables with a teaspoon. Carefully break the egg into the well, season with salt, and top with the remaining 1/3 cup stewed vegetables.

3. Mix the bread crumbs with the herbs and sprinkle evenly on top of the vegetables; sprinkle the cheese on top.

4. Bake for 20 to 25 minutes, until the topping is browned and crisp, and when you use a spoon to gently lift some of the vegetables from the top to uncover the egg, you can see that the white is cooked through but the yolk is still runny.

5. Let cool for a few minutes, then eat with a spoon.

Whole Wheat Mixed Berry Muffins

My problem during the holiday season is not that I stop exercising and eating healthy meals, it's all bonus eating and drinking that I do on top of my regular healthy routine. I've definitely packed on a little holiday cheer, and while I won't be trading in my homemade eggnog for SlimFast, it's time to get back on track. And what better way to start the new year than baking a batch of whole wheat, berry-packed muffins? They may not be vegetarian, vegan, gluten-free, or dairy-free, but they're just the thing this omnivore, food-loving, born-and-bred Wisconsin girl needs to get her 2014 off on the right foot. Fresh from the oven on a leisurely day off, they're sweet and tender and bursting with juicy berries, but they'll also be a bright spot in my work day when rescued from the freezer for a quick breakfast.

Whole Wheat Mixed Berry Muffins

adapted from Gourmet

makes 12 muffins

1 3/4 cups whole-wheat pastry flour
1/2 cup turbinado sugar
2 teaspoons baking powder
3/4 teaspoon salt

1/2 teaspoon cinnamon
1 large egg
1/2 cup low-fat or whole milk
5 tablespoons unsalted butter, melted
1 1/2 cups fresh or frozen mixed berries (blueberries, raspberries, blackberries, etc.)

1. Preheat oven to 375°F with rack in middle. Butter muffin pan or line with paper cups.

2. Whisk together flour, sugar, baking powder, salt, and cinnamon in a large bowl.

3. Whisk egg in another bowl, then whisk in milk and butter. Add to dry ingredients and stir with a rubber
spatula until just combined (batter will be dense). Fold in berries. Divide batter among muffin cups.

4. Bake until a wooden pick inserted into center of muffins comes out clean, about 20 minutes. Cool in pan 5

minutes, then unmold onto a rack. Serve warm or at room temperature.

Red Flannel Hash

When it comes to quick dinners, eggs are nonpareil in my book. Father Winter reared his ugly head and after spending an hour or two shoveling after work, I needed a hearty dinner and I needed it fast. Red flannel hash often appears around St. Patrick's Day, but this ruby-hued beauty of a dish is a lovely meal all winter long.

My CSA provides an embarrassment of riches in the root vegetable department, along with some healthy (okay, disturbingly large) heads of cabbage, so this recipe is practically a love letter to the ingredients already in my fridge. The relative amounts of each ingredient aren't all that important, so assemble the ingredients in whatever ratio makes you happiest or helps you clean out of the fridge. After all, this began as a humble, hearty peasant breakfast, so there's no need to be to fussy with adhering to the recipe perfectly. 

Without too long of a cook time, the beets become sweet and caramelized, happily mingling with the starchy potatoes and crisp-tender cabbage. If you like your veggies with a little more texture, or simply can't wait to chow down, cook the eggs and serve promptly, but if you want this to stew the veggies down to a meltingly tender crimson mash before adding the eggs, it's equally delicious that way. The runny egg yolk glazes each bite with richness, but the traditional corned beef or some sausage or bacon certainly wouldn't be unwelcome for an even heartier meal.

Although it won't be red flannel hash without the beets, this template is still primed for experimentation with other root veggies, the celeriac and rutabaga in my fridge already clamoring for a starring role in the sequel. 

Red Flannel Hash

adapted from The Kitchn

serves 4 to 6

1 tablespoon olive oil

1 white or yellow onion, thinly sliced
1 teaspoon salt
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon black pepper
3-4 red or Yukon Gold potatoes, scrubbed and diced small (or shredded)
3 beets, peeled and diced small (or shredded)
1/2 head red cabbage, cored and thinly sliced
4-6 large eggs

1. Heat olive oil in a large skillet over medium-high heat. Add the onions and 1/2 teaspoon of salt, and cook until the onions become soft and translucent, about 5 minutes. Stir in the garlic, herbs, and 1/2 teaspoon of black pepper. Stir until the garlic becomes fragrant, about 30 seconds.

2. Add the potatoes, beets, and another 1/2 teaspoon of salt. Stir everything together, cover the pan, and turn the heat down to medium. Cook for 10-12 minutes, stirring every few minutes, until the beets are tender. Don't worry if the potatoes start to fall apart a little - they are meant to! As you stir, be sure to scrape the bottom of the pan every so often to work in the browned bits from the pan.

3. When the beets are tender, stir in the cabbage. Cover and cook for another 3-5 minutes, until the cabbage is wilted. Give the mash a taste and add more salt and pepper if desired.

4. At this point, you can serve the mash right away or you can turn down the heat and let it simmer for as long as a half an hour. You can also take the mash off the heat completely and re-heat it when you're ready to serve.

5. Five minutes before you're ready to serve, crack the eggs around the circumference of the pan. Cover the pan and let the eggs poach for 5 minutes for runny yolks or 7 minutes for firm yolks. Scoop onto plates and serve.

Applesauce Flax Oat Bars with Fruits and Seeds

When it comes to breakfast on-the-go, these bars are the ultimate in portable oatmeal. I was personally sold on this recipe from the first ingredient on the list, healthy and flavorful coconut oil. I first bought coconut oil specifically to make Oatcakes, one of my all-time favorite snacks, but because I don't have familiarity with is as I do other oils, it hasn't gotten nearly the use it should. The rest of ingredients on the list - from the peanut butter, now shown to reduce the risk of breast disease, to the nuts, seeds, dried fruit, and spices - are no slouch either. Raisins, cranberries, pepitas, and sunflower seeds are ingredients that I always have in the pantry, but dried blueberries, cherries, or apricots or any kind of kind of nuts, preferably toasted, would make great substitutions. The applesauce keeps these bars moist and adds a subtle sweetness, but my next experiment with this recipe is sure to be using pumpkin puree instead of part or all of the applesauce. Individual bars freeze well, especially if you bake them in an individual brownie pan, which gives you more brown and crispy edges and makes them more structurally sound. With all the goodness of a loaded bowl of oatmeal, these bars pack flavor and nutrition into a form that's easy to eat anytime, anywhere.

Applesauce Flax Oat Bars with Fruits and Seeds

adapted from The Kitchn

makes 12 bars

1/4 cup melted coconut oil
3 tablespoons smooth peanut or almond butter
3 tablespoons honey, maple syrup, or brown rice syrup
1/4 cup ground flax seeds
1 1/4 cups apple sauce
1 teaspoon vanilla
3 cups rolled oats (use certified gluten-free oats if necessary)
1/2 cup raisins
1/2 cup dried cranberries
1/4 cup pumpkin seeds (pepitas)
1/4 cup sunflower seeds
1/ 2 to 1 teaspoon cinnamon (to taste)

1/4 teaspoon nutmeg (optional)
1/4 teaspoon salt

1. Preheat oven to 325°F. Line an 8"x8" baking pan with parchment paper.

2. In a small saucepan over low heat, combine the melted coconut oil, peanut butter, and brown rice syrup and stir until melted. Remove from heat. Add the ground flax seeds, apple sauce, and vanilla, and whisk to combine.

3. In a large bowl, combine the oats with the dried fruit, seeds, cinnamon, nutmeg, and salt. Add the liquid mixture to the dry ingredients and stir until well combined.

4. Transfer the mixture to the baking pan, pressing with your hands to create an even surface.

5. Bake until golden, about 45 minutes. Cool completely in pan. Lift out and cut into 12 pieces.

6. Store in an airtight container in the refrigerator. Wrap individual bars tightly for transporting.

Maple-Walnut-Chia Granola with Dried Cranberries

Until this year, in my world, chia was relegated to the cheesy terra cotta figurines. But like all stereotypically hippie health foods, it was only a matter of time before I tried it out for myself. And just like with nutritional yeast, it has stuck around far after its first appearance. At first I was mostly using chia seeds in my smoothies, but when the time came to replenish my granola supply, I saw the perfect time to incorporate it into something different. I always add a few tablespoons of tiny seeds to my granola for that extra bit of crunch and this new addition to my pantry was an obvious choice. The egg whites, another new addition for me, make this granola especially golden and crunchy, though it was the double dose of maple (syrup and extract) that really won my heart (and tastebuds). Perhaps more than any other granola I've made, this one can really do double-duty at breakfast with yogurt and dessert over ice cream.

This granola was part of my Labor Day kitchen marathon, during which I also turned out Zucchini, Banana, and Flaxseed Muffins, Zucchini Corn Muffins, Spicy Cold Tomatillo Soup, and Zucchini Rice Gratin. It may have been just one of a long list of culinary projects that day, but that makes it no less worthy of a chance in your kitchen or a repeat appearance in mine.

Maple-Walnut-Chia Granola with Dried Cranberries

adapted from Bon Appétit

makes about 3 cups

Nonstick vegetable oil spray
1/4 cup (packed) dark brown sugar, divided
1/4 cup pure maple syrup
2 tablespoons egg whites (about 1 large egg white)
1/2 tablespoon vanilla extract
1/2 teaspoon maple extract
1/2 teaspoon ground cinnamon
1/2 teaspoonground allspice
1 1/2 cups old-fashioned oats
1/2 cup chopped walnuts
2 tablespoons chia, flax or sesame seeds
1/2 cup dried cranberries

1. Position rack in bottom third of oven and preheat to 325°F. Generously coat heavy large rimmed baking sheet with nonstick spray. Stir sugar and syrup in heavy small saucepan over low heat until sugar dissolves, occasionally brushing down sides with wet pastry brush. Pour into large bowl; cool to lukewarm. Whisk in egg whites, extracts, and spices. Add oats, nuts, and seeds; toss well.

2. Spread mixture in even layer on prepared baking sheet. Bake 35 minutes. Using metal spatula, turn granola over (bottom will be brown). Bake 10 minutes. Sprinkle cranberries over; bake until dry, about 10 minutes longer. Cool granola completely in pan.

Zucchini Oatmeal Breakfast Cookies

I promise we're at the end of the zucchini recipe barrage (or very close to it). There's still plenty of zucchini to go around and with the cooler fall temps sneaking in, it's a great time to bake. If you want to eat cookies on a regular basis (as I do), it's best to make them of the healthier variety. These little cookies are just the right balance of healthy breakfast (or snack) fare and delicious dessert goodness and the kind of snack that gets me through my morning at work. Zucchini is obviously a summer squash, but the combination of spices used here make this cookie feel perfectly at home in fall. The healthy amount of oats, fruit, and nuts make me think of these as a breakfast cookies, all the flavor of a hearty oatmeal baked into delicious, portable bites. The schizophrenic weather plaguing Wisconsin in these early days of September might making planning to bake a bit of a gamble (nobody wants to fire up the oven when it's 90+ degrees), but these store happily in the freezer for breakfast-on-the-run or bite to satisfy your sweet tooth anytime. Can't get around to these cookies until after zucchini season has passed? Swap in some grated carrots for convenient bites of carrot cake heaven.

Zucchini Oatmeal Breakfast Cookies
adapted from Two Peas and Their Pod

makes about 2 dozen cookies

1 cup whole wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 cup applesauce
3/4 cup dark brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup shredded zucchini
2 cups old fashioned oats
1/2 cup raisins or dried cranberries
1/2 cup chopped toasted walnuts or pecans

1. Preheat the oven to 350 degrees F. Line a baking sheet with a Silpat baking mat or parchment paper and set aside.

2. In a medium bowl, whisk together flour, baking soda, salt, cinnamon, cloves, and nutmeg. Set aside.

3. In a large mixing bowl, combine applesauce and brown sugar, mix until smooth. Add egg and vanilla extract. Next, add the shredded zucchini. Mix until combined.

4. Slowly add flour mixture until just combined. Stir in oats, raisins, and walnuts.

5. Drop cookie dough by heaping tablespoonfuls, 2 inches apart, onto prepared baking sheet. Bake for 10-14 minutes or cookies are slightly golden around the edges and set. Remove cookies from pans; cool completely on wire racks.

Zucchini, Banana, and Flaxseed Muffins

It's not often that I have enough time to bake breakfast and sit down and eat it in the morning, but that's just what I did with my day off on Labor Day. Most of my morning was spent on labors of love in the kitchen, with my oven occupied for hours, and these were the perfect fuel to keep me going. Zucchini muffins were the obvious choice for my breakfast baking, given my ample crop, and these came with the highest recommendation from a coworker - her nine-year-old son ate five of them in one day. As usual, I added my own spin to the recipe, swapping out all-purpose flour for whole wheat pastry flour, using the more intensely flavored dark brown sugar in lieu of the light, and reducing the amount. The banana-dark brown sugar combination adds a subtle bananas foster note to the recipe, backed up the rich (and omega-3 dense!) flax meal. Gorgeous green flecks of zucchini permeate each bite, suspended deliciously in a tender whole wheat pastry flour matrix. I froze a good portion of these muffins for weeks of breakfasts at the ready, which I know I'll be eager to scarf done when my zucchini crop has completely dwindled away.

Zucchini, Banana, and Flaxseed Muffins

adapted from Martha Stewart

makes 12 muffins

Nonstick cooking spray
1 3/4 cups whole wheat pastry flour (or all-purpose flour)
1/2 cup ground flaxseed
3/4 to 1 cup lightly packed dark brown sugar (to taste)
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon coarse salt
1 teaspoon ground cinnamon
1 1/2 cups coarsely grated zucchini (from 1 large zucchini)
1/3 cup mashed ripe banana (from 1 large banana)
3/4 cup whole milk
1 large egg, lightly beaten
1 teaspoon pure vanilla extract

1. Preheat oven to 350 degrees. Lightly coat 12 standard muffin cups with cooking spray. In a large bowl, whisk together flour, flaxseed, brown sugar, baking soda, baking powder, salt, and cinnamon. Add zucchini and banana and stir to combine. In a small bowl, whisk together milk, egg, and vanilla. Add milk mixture to flour mixture and stir until combined (do not overmix).

2. Divide batter among muffin cups. Bake until a toothpick inserted in center comes out clean, 20 to 25 minutes. Let muffins cool completely in pan on a wire rack, about 30 minutes.

Whole Wheat Zucchini Muffins

My zucchini consumption is no longer keeping up with my zucchini crop. I currently have eight zucchini in the fridge and at least a half dozen on the vine that are sure to join them shortly. But no shortage of ingredients means no shortage of recipes to share! I'll be honest, I've been putting off making zucchini bread/muffins because that's the first recipe that people typically go for, but it was time to take on this classic. I find that there's far too little distinction between cupcakes and muffins these days, so when I bake my own, I make the lightly sweetened, whole grain variety. The problem with a lot of whole grain baking is that the end product is too dense, but using whole wheat pastry flour remedies that problem entirely. Baked goods turn out light and tender while maintaining the nutty flavor of the whole wheat flour, so there're little reason to use anything else for baking most of the time. Applesauce, banana, and honey create a subtle, nuanced sweetness, keeping the muffins especially moist along with milk and heart-healthy olive oil. I used this recipe to make six jumbo muffins instead of the original ten to twelve (I have what you might describe delicately as a hearty appetite), but with no unvirtuous ingredients and great flavor, I see no reason not to eat with aplomb. I've included the original baking instructions, but if you choose to make the larger variety as well, begin checking for doneness starting at five to ten minutes after the baking time specified (ovens will vary). With luxury of a long holiday weekend, it's the perfect opportunity to take the time to bake up a hearty breakfast to linger over, enjoying each delicious, nutritious bite and savoring your well-earned break.

Whole Wheat Zucchini Muffins

adapted from Greatist

makes 10 to 12 regular-size muffins or 6 jumbo muffins

2 cups whole wheat pastry flour (or regular whole-wheat flour)
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon kosher or sea salt
1/2 cup apple sauce
1/4 cup olive oil
1/4 cup milk (of your choice)
1 banana, mashed
1/4 cup honey or maple syrup
1 cup grated zucchini (about 1 large zucchini)

1. Preheat the oven to 350 degrees.

2. In a large mixing bowl combine all the dry ingredients. In a separate medium-sized bowl, whisk together the apple sauce, olive oil, milk, banana, and honey.

3. Add the wet ingredients to the dry ingredients and stir to combine. Fold in the zucchini.

4. Fill lightly greased or lined muffin cups, and bake for 15-20 minutes, or until the tops have browned. The insides will be exceptionally moist!

5. Let the muffins cool to firm up, or eat them while they are ultra-tender and warm!

Coconut Maple Granola with Cocoa Nibs

As I mentioned last week, I picked up my first bag of cacao nibs, so naturally I've gone on a mini culinary mission to use them in as many ways as possible. Cacao nibs have all of the nutritional benefits of chocolate without the added sugar and fat, so they're a guilt-free way to sneak a little something special into meals or snacks without turning them into dessert. And who doesn't like a little chocolate at breakfast? The cacao nibs are a bit too bitter for most people on their own, but are balanced out perfect by the rich nuts, seeds, and coconut and sweet maple syrup in this granola. The myriad flavors have ample time to blend as they bake low and slow and gain a patina of golden brown toastiness, the modest temperature necessary to avoid burning the cacao nibs. Next time I'm likely to throw in some flax or chia seeds for extra omega-3s or quinoa or millet for extra crunch, and I would encourage you to experiment with both the ingredients to you can't live without or just the ones you've got laying around the house. Dried fruit would certainly be lovely addition as well, so feel free to toss in a handful of dried cranberries, raisins, or dried cherries after the mixture cools or when serving. As is generally my wont with granola, I piled it high on plain yogurt, but it would also make a great snack for a long hike or delicious ice cream topping.

Coconut Maple Granola with Cocoa Nibs
makes about 3 cups

2 cups old fashioned oats
1/4 cup shredded unsweetned coconut
1/4 cup slivered raw almonds
1/4 cup raw sunflower seeds
1/4 cup raw pumpkin seeds
1/4 cup cacao nibs (optional)

1/2 teaspoon cinnamon

1/4 teaspoon kosher or sea salt
1/4 cup cup real maple syrup
1/2 tablespoon real vanilla or almond extract

Canola or olive oil cooking spray

1. Preheat oven to 250 degrees. Combine all dry ingredients together in a large mixing bowl. Add vanilla and maple syrup and mix well to combine.

2. Spread mixture in an even layer in a cookie sheet sprayed with cooking spray. Bake, stirring occasionally, for about one hour, or until dry. Remove from oven, let cool, and store in an air tight container.

Peanut Butter Victory Bars

Sometimes my do-it-yourself attitude can get a little exhausting. Most of the time I love my devotion to doing things myself, especially when it comes to cooking from scratch, but sometimes I'm so busy and exhausted I just want to throw up my hands and buy what I need. And I almost did with these granola bars. After spending the entire weekend working outside and running errands, I was very close to abandoning my Sunday afternoon snack-making plan. Now that I've tasted this delicious granola bars, I can't believe I almost missed out on these super-easy and almost no-bake bars. For just the time to it takes to mix a couple of bowls of ingredients together and then combine them, I was rewarded with two weeks of scrumptious work snacks. 

In my opinion, there's practically no way to go wrong with peanut butter and honey, and this perfect pair blends all my other nutritious ingredients together in a perfect balance of richness and sweetness. They perhaps have a bit more sugar that I'd typically go for in an AM snack, but at least I'm treating myself with plenty of whole grains, nuts, and omega-3s in the mix as well. For an extra-special touch, spread a thin layer of melted dark chocolate over the bars before putting them in the fridge. 

Peanut Butter Victory Bars

adapted from CHOW

makes 10 bars

Oil, for coating the pan
1 1/2 cups crispy brown rice cereal
1 cup rolled oats (not instant)
1/2 cup raw sliced almonds
1/4 cup raw wheat germ
2 tablespoons unsweetened, untoasted, dried coconut flakes
2 tablespoons flax seed meal
1/2 cup honey or brown rice syrup
3 tablespoons natural smooth unsalted peanut or almond butter
1 tablespoon packed dark brown sugar
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 plus 1/8 teaspoon fine salt

1. Heat the oven to 350°F and arrange a rack in the middle. Coat an 8-by-8-inch baking pan with butter; set aside.

2. Place rice cereal, oats, almonds, wheat germ, coconut, and flax seed meal on a rimmed baking sheet, toss with your hands to combine, and spread in an even layer. Bake, stirring halfway through, until almonds are light golden brown, about 12 minutes. Transfer to a wire rack.

3. Place rice syrup or honey, peanut or almond butter, brown sugar, vanilla, cinnamon, and salt in a medium saucepan over medium-low heat. Stir until mixture is combined and brown sugar has dissolved. Remove from heat, immediately add cereal mixture, and stir until combined. Transfer mixture to the prepared baking pan and, using a spoon, spread it evenly, pushing it into the corners.

4. When the mixture is cool enough to handle but is still warm, evenly and firmly press it into the pan with your hands. Place it in the refrigerator until the chocolate is set, about 30 minutes.

5. Remove the nutty oat slab from the pan (you may need to run a knife around the perimeter to loosen it). Cut it in half to form two rectangles, then cut each rectangle width-wise into 5 bars to form 10 bars total. Wrap each bar in plastic wrap. Store at room temperature for up to 3 days or freeze for up to 3 weeks; let frozen bars come to room temperature before eating.

Coconut-Quinoa Olive Oil Granola with Dried Mangoes

Yogurt and granola is my breakfast of champions. Although it's a pretty healthy combination of whole grains, nuts, and dried fruit, it somehow feels like I'm eating something vaguely dessert-like for breakfast. I'm definitely not saying that yogurt and granola is going to replace an ice cream sundae, but it's certainly nice to start the day with a treat. That being said, I'm still always trying to sneak in a little extra nutrition. With my last batch of granola I added quinoa for extra protein and this time I used extra-virgin olive oil for even more healthy fats. The olive oil flavor isn't prominent in the granola, taking a back seat to the sweeter elements of maple syrup, dark brown sugar and cinnamon. Coconut, cashews, and dried mangoes gives this granola a somewhat tropical feel, making it a particularly wonderful choice for a spring or summer breakfast. If you're not a breakfast person (something I personally can't understand), this granola also makes a superb topping for ice cream, a mere scoop turning a plain bowl of ice cream into a complex and nuanced dessert.

Coconut-Quinoa Olive Oil Granola with Dried Mangoes
makes about 3 cups

1 1/2 cups old-fashioned rolled oats

1/4 cup quinoa

1/2 cup unsweetened coconut chips
1/2 cup coarsely chopped raw cashews
1/4 cup pure maple syrup
3 tablespoons extra-virgin olive oil
3 tablespoons packed dark brown sugar

1/4 teaspoon cinnamon

1/2 cup chopped dried mangoes
Coarse salt

1. Heat oven to 300 degrees.

2. Place oats, quinoa, coconut, cashews, maple syrup and 1/2 teaspoon salt in a large bowl and mix until well combined and set aside. 

3. In a small saucepan combine maple syrup, olive oil, brown sugar, and cinnamon and heat over low heat just until sugar is melted and ingredients are well combined. Pour hot mixture over oats mixture and stir to coat thoroughly.

4. Spread granola mixture in an even layer on a rimmed baking sheet. Transfer to oven and bake, stirring every 10-15 minutes at the beginning and more frequently towards the end, until granola is toasted, about 45 minutes.

5. Remove granola from oven and season with more salt to taste. Let cool completely and stir in dried mangoes. Serve at room temperature or store in an airtight container for up to 1 month.

Superseed Bar

I'm no paragon of health and fitness, but even still I have a few coworkers who like to give me crap about my healthy diet. Although it wasn't always the case, I have no problem passing up the many mass-produced "treats" that show up at my workplace on a regular basis. There is a time I would have just mindlessly chowed down, but now I actually far prefer foods like this snack bar, which satisfies my sweet tooth (and chocolate tooth!) but is still packed with whole grains, nuts, and seeds. I love the deep chocolate flavor with only a mild sweetness, allowing the nuances of the chocolate flavor to shine without being buried in saccharinity. Given my propensity for making granola and granola bars I always have lots of nuts and seeds in my pantry, but feel free to swap in whatever you'd like for what I have listed here. These bars are dense bites of energy, and although I used them to fuel my all-too-stationary laboratory workday, they would be perfect to take along on a hike, bike ride, or canoe trip. To form perfect squares I used my individual brownie pan, but I've included the original directions for shaping and cutting the bars since it's an uncommon piece of bakeware. One batch makes enough work snacks for two weeks and the extras hold up splendidly in the freezer. With spring fully in swing and dreams of spending the days outside a reality, a few minutes in the kitchen aren't too much to ask to fuel up for the day.

Superseed Bar
adapted from CHOW
makes 10 bars

Oil, for coating the pan
1 1/2 cups crispy brown rice cereal
1/2 cup raw sliced almonds
1/2 cup raw sunflower seeds
1/4 cup raw wheat germ
2 tablespoons whole sesame or chia seeds
2 tablespoons flax seed meal
1 cup dried Medjool dates (about 6 ounces), pitted
1/4 cup natural smooth unsalted peanut or almond butter
1/4 cup honey or brown rice syrup
1/2 teaspoon fine salt
1/2 teaspoon vanilla extract
1/3 cup high quality natural unsweetened cocoa powder

1. Heat the oven to 350°F and arrange a rack in the middle. Coat an 8-by-8-inch baking pan with butter; set aside.

2. Place rice cereal, almonds, sunflower seeds, wheat germ, sesame or chia seeds, and flax seed meal on a rimmed baking sheet, toss with your hands to combine, and spread in an even layer. Bake, stirring halfway through, until almonds are fragrant and lightly toasted, about 12 minutes. Transfer to a wire rack to cool slightly, about 5 minutes.

3. Place cereal mixture in a food processor fitted with a blade attachment and pulse until the mixture is broken up and the largest pieces are about the size of uncooked grains of rice, about 5 (1-second) pulses. Transfer to a medium bowl; set aside.

4. Place dates in the food processor and process until finely chopped and a ball forms, about 15 seconds; set aside.

5. Place peanut butter, honey rice syrup, salt, and vanilla in a medium saucepan over medium-low heat. Stir until mixture is combined and runs like slow-moving lava, about 1 minute. Remove from heat, immediately add reserved dates and cocoa powder, and, using a wooden spoon, stir, smashing down on the dates, until well combined and no streaks of cocoa remain. Add reserved cereal mixture and stir, pressing as you do, until evenly combined. (This takes some muscle and time, about 5 minutes.) Transfer to the prepared baking pan and, using your hands, spread and firmly press the mixture into the pan. Let cool completely.

6. Remove the date-seed slab from the pan. Cut it in half to form two rectangles, then cut each rectangle widthwise into 5 bars to form 10 bars total. Wrap each bar in plastic wrap. Store at room temperature for up to 3 days or freeze for up to 3 weeks; let frozen bars come to room temperature before eating.

Coconut, Oat, and Quinoa Granola

There are infinite combinations for delicious homemade granola. I'm constantly mixing up the fruits and nuts that I throw in to my granola, but the one element I do neglect to change up enough is the grains. Granted, granola is pretty much defined by rolled oats, but there's certainly room for adding other grains, especially protein-rich quinoa, which adds a lovely nutritious crunch. Millet would also be a welcome addition, but it doesn't come with quite the nutritional bonus of quinoa. The remaining ingredients are a particularly delightful melange of nuts, seeds, coconut, and dried fruit that become wonderfully crunchy and subtly sweet when slowly baked in a light glaze. I typically eat granola for breakfast, but this also makes a wonderful topping for frozen yogurt or ice cream and is special enough to give as a gift. So much of my eating follows the seasons, but granola always has a place in my diet, from spring to winter, breakfast to dessert.

Coconut, Oat, and Quinoa Granola
adapted from Aida Mollenkamp
makes about 3 cups

2 tablespoons unsalted butter or virgin coconut oil
2 tablespoons honey, maple syrup, or brown rice or agave syrup
1.5 tablespoons packed dark brown sugar
1 teaspoons vanilla bean paste or extract
1/4 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1.5 cups old-fashioned oats (not instant)
1/2 cup chopped pecans, walnuts, or almonds
1/2 cup packed unsweetened flaked coconut
1/4 cup + 2 tablespoons cup uncooked quinoa, flaxseed, or hemp seed
1/2 cup shelled pumpkin seeds (pepitas)
1/4 cup raisins, currants, or dried cranberries

1. Heat the oven to 350°F and arrange a rack in the middle. Combine butter or coconut oil, honey, sugar, vanilla, cinnamon, and salt in a small pan and bring to a simmer over medium heat. Pour mixture into a bowl, add the oats and nuts and toss until evenly coated.

2. Spread the oat mixture in a thin, even layer on a rimmed baking sheet. Bake for 15 minutes, then stir in the coconut, quinoa or seeds, and pumpkin seeds, and spread out into a thin layer. Continue baking until the granola is very golden brown and smells toasted, about 10 to 15 minutes more. (Note : Granola should be golden and slightly crisp -- remember that it will crisp even more as it cools. Keep an eye on the granola at this point because, depending on the thickness of your baking sheet, it will cook faster or slower than mine did.)

3. Place the baking sheet on a wire rack and cool the granola to room temperature, at least 15 minutes.
When the granola is cool, add the dried fruit and toss to combine.

Whole Wheat Beer Crepes with Italian Sausage, Mushrooms, and Spinach

I think we've almost made it to grilling weather, which means I'll be shelving my Sunday night breakfast for the lure of the charcoal grill. I've tried my hand at making a lot of whole grain breakfast foods - English muffins, biscuits, donuts, waffles, and pancakes so I feel good about moving on to flame-cooked meals. And so I present to you what may be my last hurrah, whole wheat beer crepes.

I'm especially pleased with this recipe because I was able to incorporate one of my homebrews, a California Common-style beer (a style defined by Anchor Steam), making a recipe that was multiple levels of homemade. Beer not only brings flavor to these crepes, but the carbonation makes them especially light. I used my California Common because it has a presence without taking over, meshing nicely with the whole wheat flour and providing the perfect canvas for savory flavors to shine. My basement is full of even more styles of beer I've brewed - hefeweizen, chestnut and apple ales, a pumpkin dubbel, a dry and sweet stout, an ESB, and a porter, all of which I could be appropriate choices with the right fillings. Make sure to choose a beer you really like that actually has flavor (read: no mass-produced American Adjunct Lagers) because it is what will make these crepes truly spectacular. With such a homebrew cache in my basement, this recipe is sure to make a reappearance, its next incarnation probably a dessert concoction filled with fruit and Nutella.

Like all of the recipes I've made before in this series, I made a big batch and froze the extras to enjoy for a couple of weeks. So far they've been two spectacular weekday breakfasts - the first time filled with cream cheese, strawberries, honey, and almonds and then second simply filled with peanut butter and banana. They can be enjoyed at room temperature, but a quick zap in the microwave turns makes for an especially warm and cozy meal.

Whole Wheat Beer Crepes
adapted from Epicurious
makes about 12 crepes

3 large eggs
1 to 1 1/2 cups milk
1 cup beer
1 3/4 cups whole wheat pastry flour
Pinch of salt
2 tablespoons canola oil

1. Whisk the eggs until they are combined, then whisk in 1 cup of the milk and the beer. Add the flour to the liquids, sprinkling it over the surface as you whisk to avoid lumps. Add the salt and oil, then whisk the batter vigorously for 3 to 5 minutes so all is thoroughly incorporated. Let the batter site for 1 hour.

2. Heat a 10-inch skillet, perferably non-stick, over medium heat. Brush it with butter, and when it's hot but not smoking, pour a scant 1/3 cup of batter into the center of the skillet and rotate it so the batter covers the bottom of the pan in a thin layer, pouring out any excess batter. Cook the crêpe until it is just golden on one side, 1 to 2 minutes, turn it and cook until it is golden on the other side, about 30 seconds. Transfer to a plate, and keep warm by covering with aluminum foil. Continue until all of the batter is used. If the crêpes are thicker than you'd like, thin the batter with additional milk, whisking it in gently.

Sausage, Mushroom, and Spinach Filling with Dijon Mustard Sauce

makes enough for 2 crepes/1 serving

2 small sausage links, casing removed

4 ounces shiitake mushrooms, sliced

2 ounces fresh spinach, cut into smaller pieces if leaves are large

Salt and freshly ground black pepper

1 tablespoon Dijon mustard, diluted with 1 tablespoon water

1. Preheat a pan over medium heat. Add sausage and break into small pieces. Cook, stirring frequently and breaking into pieces, until the sausage has rendered some of its fat. Add mushrooms and a pinch of salt and cook, stirring occasionally, until mushrooms are tender, about 7 to 10 minutes. Add spinach and cook until wilted, 2 to 4 minutes.

2. Pour thinned mustard over sausage mixture and stir to coat thoroughly. Cook just another minute or two or until sauce is cooked down, but filling is not dry. Divide filling evenly between two crepes and serve promptly.

Shrimp and Feta Omelette with Cilantro

For reasons I can't explain, I got the idea of making a shrimp omelette stuck in my head. There was definitely a time where I would have scoffed at the idea of a seafood omelette, but shrimp omelettes have a proud place in Asian and American cuisine. My recipe doesn't fall under exactly under either of them, but instead uses a complementary set of flavors from all over the map. Old Bay and seafood are a natural combination, that magical blend of spices just as delightful with shrimp as with the traditional crab. Cheese and seafood are often a dicey combination, but salty feta is light enough that it doesn't overpower the shrimp. Cilantro adds just the right fresh and herbaceous note, though if you're one of those people who thinks cilantro tastes soapy, parsley or basil would be suitable substitutes. Although it is an omelette, I consider this a light dinner rather than a breakfast as the only seafood I can easily see myself having at breakfast is smoked salmon. Eggs are one of my favorite options for a quick supper, easily accommodating almost any ingredient or flavor and making it from pan to plate in just a few minutes. I like my omelettes with a little color, as you can see above, but feel free to keep yours golden yellow. Not quite breakfast for dinner, but uniquely satisfying, this is a perfect meal for any busy weeknight.

Shrimp and Feta Omelette with Cilantro
serves 1

Canola or olive oil cooking spray
2 ounces raw shrimp, cut into bite-size pieces
2 large eggs
1/4 teaspoon Old Bay seasoning
2 tablespoons/0.5 ounce crumbled feta cheese
2 tablespoons chopped fresh cilantro

1. Preheat an omelette pan over medium heat and spray with cooking spray. Add shrimp and cook, stirring occasionally until shrimp are translucent, about 3 to 5 minutes. Remove from pan and set aside.

2. Whisk the eggs and Old Bay together in a medium bowl. Spray pan with cooking spray and add eggs to pan, agitating the pan gently. Tilt pan and lift edges of omelette to allow the runny eggs to cook. When the eggs begin to firm and are almost cooked, add shrimp, cheese, and cilantro, distributing evenly over the middle third of the omelet.  Use a fork or spatula to fold each side of the omelette over the center filling, tilting the pan to help roll up the omelette. Cook 10 to 30 seconds longer, depending on how brown you like your omelette. Slide onto a plate and serve promptly.

Warm Quinoa-Oat Squares with Date Sugar

I can't make it through the morning without a snack. My stomach sounds the warning alarm for a snack break right around 9:30 each morning and until I get my granola bar and cup of tea, some of my focus definitely gets diverted from my work. Just 10 minutes to check my email, eat a snack and sip a cup of tea recharges me for the second half of the morning and is essential to my work productivity. This slightly sweet combination of whole grains and nuts, although requiring a little more effort than the granola bars I usually make, is one of the most refueling snacks I've made. Although all the grains after softened as they cook, each still retains their own flavor and textural character. The sweetness is subtle and multi-layered, a gentle saccharinity throughout punctuated by bites of sweet dates. I've included the original cooking instructions here, but if you're lucky enough to have an individual brownie pan like I do, you can make perfectly square bars with an adjustment to the cooking time. An entire batch makes a two week cache of snacks and extras fare pretty well in the freezer. I ate these bars without any accouterments, but they would be lovely served warm with more almond milk and fruit for a cozy breakfast. Whether you choose to have them as a snack or leisurely meal, these bars are a perfect way to fuel up for the day.

Warm Quinoa-Oat Squares with Date Sugar
adapted from the Tasting Table Test Kitchen

Nonstick pan spray
½ cup quinoa, rinsed under cold water
½ cup bulgur wheat
1½ cups almond, rice, or soy milk, plus more, warmed, for serving
1½ cups water
¼ teaspoon kosher or sea salt
1 cup old-fashioned rolled oats
½ teaspoon vanilla or almond extract
¼ teaspoon cinnamon
8 dates, pitted
¼ cup plus 2 tablespoons date sugar (or ¼ cup granulated or turbinado sugar)
½ cup walnut halves
2 ripe pears (such as Bartlett or Anjou) or apples--halved, cored and cut into ¼-inch pieces, for serving (optional)

1. Preheat the oven to 350°F. Lightly coat a 9-inch square baking pan with nonstick pan spray. Line the baking pan with a long sheet of parchment paper, letting the sides of the paper hang loosely over the pan edges to create a sling. Lightly coat the parchment with the nonstick spray.

2. In a small saucepan set over medium heat, add the quinoa, bulgur, rice milk, water and salt. Stir to combine, then bring to a boil. Cover the saucepan and reduce the heat to medium-low. Simmer until the quinoa has uncoiled and the bulgur is tender, about 15 minutes. Stir in the oats, vanilla extract and ginger and cook, stirring occasionally, until the oats are tender, 8 to 10 minutes.

3. Meanwhile, in the bowl of a food processor, pulse together the dates and date sugar until the mixture is crumbly, about three 3-second pulses. Transfer the date mixture to a bowl and add the walnuts to the food processor. Pulse until the walnuts are coarsely ground, about three 1-second pulses. Add the walnuts and the date-sugar mixture to the oat mixture and stir to combine.

4. Transfer the mixture to the prepared baking pan, smooth the top with an offset spatula and bake until the top is lightly browned and the bars are set but still soft, about 15 minutes. Remove the baking pan from the oven and cool for about 15 minutes.

5. To serve, carefully pull up the sides of the sling to lift and transfer the quinoa-oat square to a cutting board. Slice the bars into 8 rectangles and serve in bowls with the warm rice milk and chopped pears.

Whole Wheat English Muffins

Even if something is commercially available at a reasonable price, I can't resist trying to make it myself at least once. I've long meant to try my hand at English muffins, but compared to other breakfast breads and pastries, whole grain recipes are hard to come by. I typically stick to a few trusted sources when it comes to recipe websites, but this time I ventured outside my comfort zone this time to achieve my whole wheat goal. Like almost any homemade version, these English muffins are not facsimiles of the commercial version, but absolutely delicious in their own right. By using mostly whole wheat flour and no dough stabilizers, these turn out somewhat denser than their commercial counterparts, but there are still plenty of nooks and crannies to soak up all manner of condiments with so much more flavor than the white flour variety. (If you'd like a lighter muffin, increase the portion of bread/AP flour). Fresh from the skillet they're simply delightful with only butter and/or jam, but they also make delicious breakfast sandwiches or Eggs Benedict. If the entire batch doesn't get devoured right out of the skillet, extras freeze beautifully for a homemade breakfast anytime.

Whole Wheat English Muffins
adapted from Cowgirl Chef
makes 6 muffins

1 package active dry yeast
1 cup warm water
1 teaspoon sea salt
1 tablespoon honey
1 tablespoon butter, softened
2 cups whole wheat flour
½ cup bread or all-purpose flour
¼ cup yellow cornmeal, or as needed
1 tablespoon canola oil, for greasing skillet

1. Place the yeast and warm water in the bowl of a mixer and let stand until foamy, about 5 minutes. Add the sea salt, honey and butter and with the dough hook attachment, mix on low speed.

2. Add the flours and mix until all of the ingredients are blended, then increase the speed to medium-high until the dough is smooth, about 5 more minutes. Shape the dough into a ball, and put it in a lightly greased bowl, cover it with a towel, and let it rise for 2 hours in a warm (but not too hot) place. (Note: you can do all of this in advance, and let the dough rise overnight.)

3. To make the muffins, punch down the dough, and divide it into 6 pieces that you’ve shaped into discs. Set aside for 30 minutes.

4. Put the cornmeal in a shallow bowl or on a plate. Cover the top and bottom of each disc with cornmeal and cook in a lightly greased skillet over medium-low heat. Each side will take about 5 minutes. Let cool on a rack completely.