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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Copycat Panera Salad with Grapes, Apples and Chicken

Panera at Home soup accompanies a  Copycat Panera Salad with Grapes, Apples and Chicken for a ‘better for you meal’ made  in the comfort of your own home. Copy Cat Panera SaladDisclosure: I received free samples of Panera at Home Soups.  I  was not financially compensated for my time. Opinions are my own. 

This past weekend was beautiful , and I had the  opportunity to spend some time  with a dear friend of mine, Pam,  visiting from Delaware. Pam and I were roommates years decades  ago at the University of Delaware. Both RDs with different career paths, it’s fun to catch up!  While we both love to cook,  our good intentions of making a Saturday night  meal of Chicken Agrodolce with Creamy Polenta, never came to be. But that’s ok.  Sometimes, you have to rethink homemade.

Enter Panera  at Home. It just so happened that the good folks at Panera helped me stock my refrigerator for the weekend with an assortment of  Panera Bread at Home soups. These easy to heat containers of savory soup gave me  the flexibility of  enjoying  picture perfect weather outside, riding bicycles and strolling the beach, without the need to rush back to make supper. In my opinion, there’s nothing better than being able to kick back in the comfort of my own kitchen and quickly assemble a delicious meal that’s ‘better for you’.  I  heated Panera at Home’s Turkey Sausage,  Kale and Quinoa  Soup (garnished it with a sage leaf) and put together my version  of Panera’s  Ancient Grain and Arugula Salad with Chicken.

I ‘m a long time Panera Bread customer because I apprecipate their beliefs of Food as it Should Be (and they have great hazelnut coffee too)!

• Free of artificial preservatives, sweeteners,colors or flavors from artifical sources.

• Savored and enjoyed. At a table. Alone or together with family and friends.

• Raised Responsibly. Sourced from farms that respect the food they produce.

• Personalized. Curated and customizable menus so you can eat the way you want.

If you’re like me and  frequent Panera Bread for the above reasons, you can now enjoy  the convenience of the Panera Bread at Home for times when it’s fitting to Rethink Homemade. Click here for a Panera at Home soup coupon to serve  this delicious soup…Copy Cat Panera Salad to go with this Panera Soupalong with the  salad I’m sharing today (recipe below).

 

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Print

Copycat Panera Salad with Grapes, Apples and Chicken

Panera at Home soup accompanies a  Copycat Panera Salad with Grapes, Apples and Chicken for a ‘better for you meal’ made  in the comfort of your own home.

  • Author: Diane Boyd
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4

Ingredients

  • 1 cup precooked long grain and wild rice
  • 1 cup broccoli slaw mix ( broccoli and carrots)
  • 1 gala aple diced
  • 3 cups lettuce (romaine and red leaf)
  • 4 ounces sliced roasted chicken breast
  • 12 red grapes, cut in half
  • 1/2 teaspoon salt
  • 1 tablespoon Pomegranate Juice
  • 1 tablspoon white balsamic vinegar
  • 1 teaspoon honey
  • 2 tablespoons canola oil

Instructions

In a salad bowl, add cooked rice, broccoli slaw mix, apples, lettuce, chicken, grapes.  Toss. Set aside. In a small prep bowl combine salt, Pomegranate juice, vinegar, honey and oil. Whisk. Pour over salad and toss to coat. Divide between two plates. Note: May substitute Panera Fuji Apple Vinaigrette Dressing .

Nutrition

  • Calories: 269
  • Sugar: 11 grams
  • Sodium: 326 mg
  • Fat: 4 grams
  • Saturated Fat: 1 grams
  • Unsaturated Fat: 3 grams
  • Trans Fat: 0 grams
  • Carbohydrates: 44 grams
  • Fiber: 5 grams
  • Protein: 16 grams
  • Cholesterol: 0
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