Rose’s Recipes Jan 8

Another New Year and with it comes a sizable list of resolutions. The two most common ones will be improving ourselves in fitness and then trying a strict new diet rule. Mentally, we make that unrealistic list of “no” foods that are going to create magic after our post-holiday weight awareness.

We need to focus on one thing, one meal, and that is breakfast. Eating breakfast every day will help to keep you mentally agile throughout the day and improve your overall health.

On a side note: We do a set of exercises every morning, we just love them, and it only takes 10 minutes. Google ‘T5T the Tibetan Rites,’ they might work for your fitness improvement.


Slow-Cooked Apple Pie Oatmeal
Make a big batch and then reheat portions throughout the week. Using a slow cooker will give you the time to do another job.
21/2 cups Loon Song oats or steel-cut oats
4 cups water
4 cups whole milk, almond milk or soy milk
2 apples, cored and chopped
1/2 cup dried cranberries
1/2 cup raisins
1 Tbsp each ground ginger and cinnamon
Lightly brush sides of slow cooker with oil; this will prevent a hard crust from forming. Combine all ingredients in slow cooker. Cover and set to low. Cook until plump and soft, about 3 to 5 hours. Stir halfway through.
When cooked, spread out on 1 to 2 baking sheets to cool. This will help prevent oats from continuing to cook and turning mushy. When cool, scrape into large bowl and refrigerate for up to 5 days.
Reheat in small portions, thinning with milk as needed. Sweeten to taste with maple syrup or honey and top with your favourite fruit.


PB and Energy Boost Smoothie
A good shot of protein is a great way to rev up our metabolism in the morning. Mixing protein with fibre and fat also keeps us satiated, which really helps us from reaching for unhealthy snacks. This is where the Magic Bullet works its “magic.”
1 small banana, cut into chunks
3/4 cup frozen blueberries, raspberries, strawberries or mangoes
3/4 cup 2% milk, soy milk, almond milk or coconut water
1 Tbsp natural peanut or almond butter
2 tsp hempseeds
1 tsp honey or maple syrup
Optional: add 1 Tbsp organic coconut oil and 2 tsp chia seeds.
Whirl all ingredients together in blender until evenly mixed. Thin with more milk if needed.