Tumeric Milk Baked Oatmeal with Pistachios and Dried Cranberries

Tumeric Milk Baked Oatmeal with Pistachios and Dried Cranberries is a heart healthy breakfast.

Tumeric Milk Baked Oatmeal is not only heart healthy, it’s a great tasting way to start the day!
Disclosure: By posting this recipe I am entering a contest sponsored by Wonderful Pistachios and am eligle to win prizes. I was not compensated for my time. 

It’s no secret, I love pistachios. In recogition of heart month, I’d like to  share how  I easily consume a daily 1.5 ounce portion of this nut, aka the Fit NutTM, as part of my  heart-healthy lifestyle.

First of all, I snack on them by the handful. I highly recommend you do the same; pistachios are one of the lowest calorie and lowest fat snack nuts, earning them the name Skinny Nut TM! In-Shell Pistachios, aka the Mindful NutTM, are my number one choice for snacking.  Cracking each shell slows me down and helps me to eat mindfully.  One preliminary behavioral study found that participants who consumed in-shell pistachios ate 41 percent fewer calories compared to those who consumed pistachios without the shell. This suggests what’s referred to as the Pistachio Principal: the empty shells may provide a visual cue for portions. BTW, my clients smile when I include them in  their meal plans. It’s not surprising  pistachios are also the Happy NutTM. 

Secondly, I like to use ’em in granola and as toppings on yogurt and breads to add texture, crunch, and a pop of color. Did you  know they are aka the colorful NutTM?  Pistachios’ green, red-purple hues come from antioxidants. Take note: it’s healthy to add color to your plate, all colors!

Finally,  I find great satisfaction by combining them with other  good for you foods!   Their notes of butter and nuts and rich texture  complement a broad range of foods.  One of my all time favorite pistachio flavor combos is:

pistachios + oatmeal + tumeric + cranberries

and it just so happens to be the inspiration for this Tumeric Milk Baked Oatmeal with Pistachios and Dried Cranberries.

Tumeric Milk Baked Oatmeal with Pistachios and Dried CranberriesSimilar to a bread pudding (total comfort food) this  baked oatmeal has a  cake like texture. (If you don’t like runny oatmeal, this is your oatmeal opportunity.) At  first bite,  you’re going to  think dessert. That’s ok, but you should know that  it’s so nutrient rich, I approve of it as a stand alone breakfast entree.  It’s low in fat, low in saturated fat, high in fiber, and  a source of whole grains.  I served it with tumeric milk to get close to  my breakfast  protein goal of 20 grams (which also boosted the DV for calcium to 45% based on a 2000 calorie diet).

I would be remiss if I didn’t mention the potential health benefits of turmeric. Extensive clinical trials are ongoing examining the efficacy of curcumin (the major component of turmeric) against many human diseases including (but not limited to): diabetes, cardiovascular disease, metabolic diseases, cancer, lupus, and  IBD. Poor bioavailability and limited adverse effects are reported as major limitations to the therapeutic usefulness of curcumin. Perhaps one day we will have a deeper  understanding of this nutraceutical against human pro-inflammatory diseases. Until then, let’s continue to enjoy its common use as a spice and food coloring agent!

If you’re looking for an energizing breakfast to keep you active throughout the day, this my friends, is your ticket.

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Tumeric Baked Oatmeal with Pistachios and Dried Cranberries

Tumeric Baked Oatmeal
  • Author: Diane Boyd
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 3 servings

Ingredients

  • 1/2 cup dried cranberries
  • 2 ounces no shell Wonderful roasted and salted pistachios (may substitute no salt)
  • 1 cup old fashioned rolled oats
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground tumeric + 3/4 teaspoon for tumeric milk
  • 1/4 teaspoon ground cinnamon + 3/4 teaspoon for turmeric milk
  • 1/4 teaspoon salt
  • 1 egg beaten
  • 4 cups skim milk, divided
  • 2 Tablespoons honey
  • 1 Tablespoon canola oil

Instructions

  1. Preheat overn to 375 degrees F.
  2. Spray a 5 x 7 baking dish with cooking spray.
  3. In a medium bowl, combine dried cranberries, pistachios, oats, baking powder, 1/2 teaspoon gound tumeric, 1/4 teaspoon  ground cinnamon and salt. Stir to combine. Spread evenly into baking dish.
  4. In a medium bowl, whisk egg. Mix in  one cup milk, honey , vanilla extract, and oil.
  5. Slowly drizzle liquid over the oat mixture. Bake 20 minutes or until oatmeal is firm.
  6. Make turmeric milk by pouring 3 cups skim milk into a saucepan  over medium low heat. Stir in 3/4 teaspoon of turmeric and 3/4 teaspoon of cinnamon. Continue to heat and stir for about 3 minutes or until flavors blend.
  7. Serve baked oatmeal in a bowl or mug with warm turmeric milk on top.

Notes

Can be enjoyed both warm and cold. This dish can be made ahead of time and reheated in a warm oven (no higher than 350 degree sF)  for about 15 minutes.

Nutrition

  • Serving Size: 427 grams
  • Calories: 490
  • Sugar: 48 grams
  • Sodium: 550 mg
  • Fat: 14 grams
  • Saturated Fat: 1.5 grams
  • Carbohydrates: 73 grams
  • Fiber: 6 grams
  • Protein: 19 grams
  • Cholesterol: 55 grams

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No Bake Protein Energy Bars

No Bake Protein Energy Bars

Flavorful no bake protein energy bars are made with simple ingredients including  dates, dried cranberries, pistachios , orange zest and whey protein. no bake protein energy bars

Is your breakfast boring? My first breakfast is boring. Yes, I said first; I actually eat breakfast twice a day. I start with  a pre-workout breakfast  and later in the morning I have a  post workout breakfast.  I ‘m not starting the day feasting on  Vegetable Frittata or dining on Dutch pancakes.  Ninety percent of the time, breakfast number one is a commerical bar.. and it’s ho hum. But it works for me.

Shorty after I rise in the morning,  I get physical.  I   need fuel to power through my workout, even though I don’t tolerate much in my stomach right before hand. This month the    Recipe Redux  is challenging us to …

Break Out of Breakfast Boredom

Cooks aren’t always pressed for time in the mornings – they just need new ideas. Think mug cakes, smoothie bowls, breakfast cookies and more. Show us the healthy way you wake up your breakfast – or wake up just for breakfast!

Because a simple bar with protein and energy is the way I prefer to start the  day,  I bring you my custom,  made from scratch, no bake,  protein energy bars…

IMG_3835Light, yet satisfying,   these bars have 180 calories, 8 grams of protein, 3 grams of fiber, and no added sugar. They give me the energy to power through my WOD without making me feel sluggish. Before I share the recipe, let me  share with you why I am passionate about a healthy lifestyle:  it’s helped me shave 25 years off of my fit age. Studies have confirmed that improving your fitness  actually slows down the aging process!   Discover if you’re on the right track,  with this  free downloadable Fitness Quiz for Women over the age of 35. 

Now back to these delicious, energy bars. Here are the six  ingredients you’ll need..Bi Pro Unflavored Whey ProteinIt takes about 20 minutes to make from start to finish, but quicker if you use a food processor (I chopped dried fruit by hand cause I’m weird that way.) Once you combine all ingredients, press them into the bottom of a loaf pan, (I used the narrow 30 cm breadmould I scored at TJ Maxx). no bake protein energy bars are made in a loaf panLet them sit for about 15 minutes and then cut into three pretty bars..No Bake Protein Energy Bars

You can enjoy them right away or wrap in waxed paper for later in the week. Be sure to check out the links below for more ways to break out of breakfast boredom!

No Bake Protein Energy Bar

serves 3

by Diane Boyd

Ingredients

  • 1/2 cup dried cranberries
  • 2 Medjool dates
  • 2 tablespoons pistachios
  • 1  teaspoon orange zest (optional)
  • 22 grams (about 1/3 cup)  Unflavored Whey Protein
  • 1- 2  tablespoons orange juice

Instructions

1. Finely mince dried cranberries and dates by hand or in a food processor. Place in mixing bowl.

2. Add halved pistachios and orange zest.

3. Add whey protein. Stir until evenly incorporated, adding orange juice only as needed to aid mixing.

4. Press mixture into a 8″ x 4″ loaf pan. Let sit 15 minutes. Cut into 3 bars. Individually wrap in waxed paper.

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