There’s something about fall that beckons us back to routine and comfort in our mornings. Oats, nuts, seeds, and cooked fruits are all foods that build and nourish our bodily tissues, and should therefore be favored this time of year. Below is a recipe for my current iteration of oatmeal that is guaranteed to get me out of bed...
Read moreBreakfast Smoothies
The following post was written by Liz Montgomery, a dancer/choreographer, writer, and teacher for The Perri Institute for Mind and Body. She currently co-teaches the Grow Your Practice seasonal series with TaraMarie Perri, and is involved with various aspects of the institute’s growth and development. As evidenced by her constant recipe sharing, Liz loves to feed people.
As the temperature climbs higher still, it's tempting to forgo breakfast altogether. Don't do it! The quintessential summertime breakfast, the smoothie, has been around since the 1970s, but has recently seen a surge in both popularity and creativity. Gone are the straightforward banana/strawberry swirls of my childhood. Now, smoothies are expected to have complex flavor and be chock-full of nutrients. Since I am a yogi on the run (and I suspect most of you don't have time to kill in the morning), I've provided two ways below to combine your breakfast with your morning drink-of-choice. That's right, no more juggling multiple mugs on your commute!
Lime Green Smoothie
3/4 cup coconut water or 1/4 cup greek yogurt plus 1/2 cup water
1 handful baby spinach
1 frozen banana
1/4 of an avocado
Juice of 1/2 lime
1/2 teaspoon Matcha green tea powder, optional
Maple syrup to taste (sometimes I add it, sometimes I don't)
Combine all ingredients and blend until smooth.
Beans and Nuts Smoothie
1/4 cup cold brew coffee or 1 shot espresso
1/2 cup milk of your choice (cow, almond, hemp)
2 Tbs almond butter
1 frozen banana
A dash of cinnamon
Combine all ingredients and blend until smooth.
And here are a few tips to help you become a smoothie pro:
- Pre-freeze your bananas. Anytime you've got a bunch and one starts to go brown, peel it and toss it in a bag in the freezer. I can't tell you how much easier this makes things.
- For the tea drinkers: invest in some matcha! Creamy and mild, matcha is a varietal of green tea processed into a powder. It is known for its ability to simultaneously increase both alertness and calm.
- For the coffee drinkers: cold brew your coffee. With just a bit of foresight, you can be out the door without ever needing to turn on your kettle. I find cold brew to be so much better on my finicky tummy--the acidity can be as much as 65% lower than coffee made with heat! A quick primer: take 3/4 cups of very coarsely ground beans and 4 cups of water and place in a glass container at room temperature overnight (12 hours), then strain with cheesecloth or a fine mesh sieve and refrigerate.
- Get creative... but not too creative. It is very easy to end up with too many competing flavors. When in doubt, make a small test batch. Some things you can add that will give your smoothie more oomph and texture while preserving the taste include: chia seeds, hemp hearts, ground flax seed, and rolled oats.
-Liz Montgomery
Glo Bars
The following post was written by Liz Montgomery, a dancer/choreographer, and a teacher for The Perri Institute for Mind and Body. She currently co-teaches the Grow Your Practice seasonal series with TaraMarie Perri, and is involved with various aspects of the institute's growth and development. As evidenced by her constant recipe sharing, Liz loves to feed people.
Before I discovered this fantastic recipe, I was always diving into coffee shops and street corner markets for a snack between teaching engagements. I was consistently disappointed, though, by the huge sugar and carbohydrate loads these on-the-go snacks delivered. Then I discovered that I could make granola bars at home, and everything changed. I make a batch of these every weekend, varying them slightly so I don’t get bored. It is worth investing in some of the ingredients that you may not have on hand—who knows, you might even be inspired to seek out other recipes that make use of them!
Glo Bars
Adapted from Angela Liddon’s Oh She Glows Cookbook
Base Recipe Ingredients:
1 ½ cups rolled oats
1 ¼ cups rice crisp cereal
¼ cup hemp seeds
¼ cup sunflower seeds
¼ cup unsweetened shredded coconut
2 Tbs sesame seeds
2 Tbs chia seeds
½ tsp ground cinnamon
½ cup + 1 Tbs brown rice syrup
¼ cup almond butter
¼ teaspoon salt (only if your almond butter is salt free)
1 tsp vanilla extract
parchment paper
tin foil or small waxed paper storage bags
Optional Add-Ins (use your judgment in determining what goes well together):
¼ cup dried cranberries OR chocolate chips
¼ cup pepitas OR chopped pecans
¼ cup candied ginger
2 Tbs flaxseed meal
½ tsp ground cardamom
Method:
- Line a 9-inch square or rectangular pan with a piece of parchment paper.
- In a large bowl, combine oats, rice crisp cereal, hemp seeds, sunflower seeds, coconut, sesame seeds, chia, cinnamon, and salt (if using). Mix.
- In a small saucepan, stir together brown rice syrup and peanut butter until melted and combined. Cook over medium high heat until the liquids start to gently bubble. Remove from the heat and add the vanilla extract.
- Pour the liquids over the oats. Use a spatula to scrape every bit out of the pan. Stir with a large spoon until the dry ingredients are completely coated with the wet. If using any add-ins, allow the mixture to cool slightly before folding them in.
- Transfer the mixture to the prepared pan, once again scraping the bowl with the spatula. Spread out in an even layer. Lightly wet your hands and press out to the edges of the pan, evening out and compacting the surface.
- Place the pan in the freezer for 10 minutes.
- Using the edges of the parchment paper like handles, lift it out of the pan and onto a cutting board. With a pizza roller or serrated knife, slice in half once horizontally and then several times vertically (I’ll let you judge how big you want your granola bars to be).
- Wrap the bars individually in foil squares or waxed paper sandwich bags and store in the fridge for up to two weeks. Grab a bar as you head out the door and enjoy an energizing snack!
-Liz Montgomery