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Recipe ReDux: Kahlua & Cream Oatmeal [sponsored]

Did you know that 99% of Americans do not meet the daily whole grain recommendations and 85% fall short of dairy recommendations? That means you and your family could be missing out on calcium, Vitamin D, potassium and fiber! Ward off that osteopenia/osteoporosis and keep your GI tract happy! (Your body will thank you for it.)

Quaker Oats and The National Dairy Council challenged me to make a ReDux members to develop creative and tasty breakfasts, snacks or side dishes featuring the power of whole grain oats with the goodness of reduced/low-fat dairy. (By posting this recipe I am entering a recipe contest sponsored by National Dairy Council and the Quaker Oats Center of Excellence and am eligible to win prizes associated with the contest. I was not compensated for my time.)

I adore oatmeal, and although I may or may not be very slightly lactose-intolerant, it has not stopped me from drinking the milk from Homestead Creamery. (Apparently, they sell it here too!) I very, very rarely drink alcohol (think 1 tbsp every couple years, if even, and by tablespoon, I mainly just mean Kahlua in a dessert of some sort), but my favorite “drink” is a White Russian without the vodka, which…is essentially just Kahlua & Cream. :P

My favorite way to add some protein to my oatmeal (and to give it a fluffier, creamier texture!) is to throw in an egg, and the chilled sliced bananas add a nice contrast to the hot oatmeal! You can adjust the kahlua:water/milk ratio if you’d like more than just a hint of it in your oatmeal. :] This recipe makes about two servings!

Kahlua & Cream Oatmeal

Ingredients:
-1.5 ripe bananas (1 mashed, 0.5 sliced + chilled)
-1 tsp pure vanilla extract
-1 cup old-fashioned oats
-1 cup 2% Homestead Creamery milk
-1/2 cup water
-1/4 cup Kahlua
-1 egg
-ground cinnamon, to taste
-dash of sea salt

Instructions:
1) Fill a bowl with hot water and place the egg (still in shell) in for ~1 minute.
2) Combine milk, kahlua, water, 1 mashed banana, and oatmeal into a pot on medium/low heat.
2) Crack the egg into the pot and bring the oatmeal to a boil over high heat, then reduce to a simmer. Stir continuously until the oats soften and the liquid thickens.
3) Add the vanilla extract and sea salt.
4) Cook to desired consistency. If it’s too thin, cook it a little longer (may get somewhat mushy though). If it’s too thick, add a little more liquid.
5) Top with sliced bananas and sprinkle with ground cinnamon.

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Recipe ReDux: Citrus Chia Pudding

A Spirited ReDux: From plain Jane vanilla extract to fancy-pants elderflower liqueur, we like to keep a little liquor in the kitchen. Show us how you like to cook, bake or mix-it-up with spirits, extracts and other alcohols. A splash of vodka makes summer sauces shine – and liqueurs brighten desserts: What’s your healthy recipe with spirit?

I’m about 1/3 of the way through with moving to a neighboring state right now, so all my kitchen utensils, ingredients, etc. are partially here and partially there. I’ve actually been surviving on fruit, smoothies, free lunches from orientation (+ leftovers from said orientation lunches), and protein bars for the past 1.5 weeks, because…not only am I in the middle of a move–I also happened to lose my wallet somewhere in the mess, so I have no credit cards/debit cards to speak of (they’re in transit, I hope)! Yayyy… My new location actually has my bank in the state! There’s only 1 branch (which is still an improvement from none), but it’s 5 hours away, so clearly, I’m not going there. Life has been interesting.

Before all of this happened, I had these grand aspirations to unearth the super awesome vanilla extract I obtained from my medical service trip to the Dominican Republic, but that’s…somewhere in the basement(?) at the moment. (Using the shaoxing cooking wine I managed to find at the local(!) Asian market was also a thought, but I’m not sure that counts as a liquor since it’s wine? …Can you tell that I don’t drink?)

Anyway, this is what I came up with yesterday night when I finally got back to location #1. This is more on the tart side of the spectrum, so feel free to sweeten with honey, agave nectar, maple syrup…whatever your choice of sweetener happens to be! :]

Citrus Chia Pudding

Ingredients:
-1/4 cup chia seeds
-2/3 cup orange juice
-1/2 tsp orange extract
-1/2 tsp pineapple extract
-fresh or frozen fruit, diced (optional; I used cherries + blueberries)

Instructions:
1) Pour chia seeds into a cup or bowl.
2) Stir together the orange juice, orange and pineapple extracts. Pour over chia seeds and stir well. Cover and refrigerate overnight (or at least wait for it to soak for ~30 minutes!).
3) Top with fruit and mix!


As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!

(Please note that this is a closed link-up for Recipe ReDux Contest entries only. Any links added to this collection for non-ReDux posts will be deleted.)

Recipe ReDux: Lychee Jasmine Tea

June 2014’s theme is:

Floral Flavors: Nothing brightens up a dish like a real flower! Whether you live in the northern or the southern hemisphere, edible flowers can add flavor and aroma to salads, breads, spreads, desserts or dips. Make your recipe bloom with rose water, flowering herbs, floral teas, dried lavender blossoms or even fresh flowers like nasturtiums, violets, borage, squash, sunflowers or pretty much any blossom in a vegetable garden.

I’m gonna be honest–this month has not been kind to me, (thankfully not because of anything catastrophic). Although I entertained the lovely idea of going to the farmer’s market all month, I never did get the chance to make it out there. I’ve been pulling 16-17 hour-days in my basement study hovel. While there are breaks every now and then to commiserate/trade study notes with friends, eat meals, it’s been a pretty bleak experience that I very sincerely hope will pay off when I finally take this test.

Since I couldn’t find fresh flowers, I decided to try to come up with something that I already had all the ingredients for. Thus, this recipe is almost entirely composed of care package items from my parents, and is somewhat of a cross between iced tea and fruit-infused water.

I tend to associate longan with lychee, even though they’re definitely not the same thing. Both of these can usually be found in Asian markets (of which there are none within a 2-hour radius from where I am, hence why my ingredients came from a care package that my mom sent me last month).

  • Longan is a great source of vitamin C and iron.
  • Lychee is also a great source of vitamin C, as well as B vitamins, potassium and copper.
  • Couple both of those with jasmine green tea and you pretty much have an antioxidant bomb in this drink. :O Antioxidants help to protect you from free radical degradation/damage.

Lychee Jasmine Tea

Ingredients:
-2 jasmine green tea bags
-1/4 can lychee, pureed
-dried, seedless longan
-frozen fruit (mangoes, pineapples, strawberries), or ice
-sprig of fresh mint
(~1/2 gallon water)

Instructions:
1) Boil the water, add tea bags and cover for ~5 minutes. Let it cool completely before you put it in the fridge to chill. (Remove tea bags before doing so!)
2) Puree the lychee in a blender/food processor.
3) Pour lychee puree into a tall glass, then add the tea and water.
4) Top it off with the longan, frozen fruit (or ice) and a sprig of mint!

Notes:

  • I have a hot water dispenser, so I just fill a cup with water and stick the tea bags in. This is very much to taste, so you can add more water if you find it to be too strong! I don’t own a pitcher, which is why I went with the cup method.
  • Every can of lychee I’ve ever seen comes packed in syrup, so you can choose to drain that and sweeten it later with your choice of sweetener (or not at all), or reserve some of the liquid to pour into the tea! I drained about 3/4 of the can of liquid and left the rest in so that I could get the lychee to puree properly.
  • This actually only became an iced-tea/fruit-infused water hybrid because I couldn’t figure out how to get the ice dispenser to work (too high-tech for me, clearly; don’tjudgeme), so I decided to throw in chunks of frozen fruit instead! If you like your drinks super-chilled, I suggest you actually use ice. ;)

This is what the bag of dried longan will typically look like!


As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!

(Please note that this is a closed link-up for Recipe ReDux Contest entries only. Any links added to this collection for non-ReDux posts will be deleted.)

Recipe ReDux: Gochujang Turkey Mushroom Burgers [sponsored]

“By posting this recipe I am entering a recipe contest sponsored by The Mushroom Council and am eligible to win prizes associated with the contest. I was not compensated for my time.”

The Mushroom Council is hosting a Swap It or Top It contest, so if you’d like a chance to win $5000, now might be a good time to go for it! The contest lasts til August 15, and you can submit a recipe each day.! There are three categories that you can enter under:

  • Blendability Burger: substitute mushrooms for a high-calorie part of the burger (e.g. meat) to add an extra serving of veggies to your meal, while reducing calories/fat
  • Swapability Burger: use mushrooms to make a meatless burger
  • Mushroom Topped Burger: top your burger with mushrooms as an ingredient

There were fresh white button mushrooms on sale at Kroger, and I had a whole ton of lean ground turkey I wanted to use up, so I decided to make burgers! (Now that it’s actually warm again outside, grilling things doesn’t seem so bad.) I guess in theory, this would fall under “Blendability” and “Mushroom-Topped!” My food chopper/”processor” of sorts is packed away somewhere in a box, so I did not have the luxury of pushing a button to slice and dice em’ all. If you aren’t in my current predicament of having just moved out and into a place, but about to move again in about a week (it’s a long story), I would highly recommend using a food processor to cut down on time. :]

I decided to take a break yesterday evening and wanted to make a healthy dinner for Linda and Donna, two of my favorite ladies in town who run the local cat sanctuary and dog sanctuary in town, respectively. (They were also my guinea pigs for this recipe.) I was slightly worried about whether or not they’d like it since there were a lot of flavors in here that really aren’t as common (especially here). Donna wasn’t a fan of spicy foods, so she opted out of the sauce and just had the burgers over a bed of greens, but both of them really enjoyed it, and we had a lovely, relaxing evening, which I think we all really needed!

L: Thank you so much for dinner!
F: Of course! I’m so glad you liked it!
L: I didn’t just like it; I loved it! When you were telling me about all the things you put in there, I was a little worried, but the flavors came together so well! The pickled ginger you added gives it this extra twang that made it really unique.
F: :]!!!

In any case, she banned me from the kitchen when I tried to help clean up, so I am now here, typing up this post.

  • Turkey adds a healthy amount of protein to the meal.
  • Mushrooms are low in calories, full of B vitamins, and add a serving of veggies.
  • Gochujang (made of red chili powder, glutinous rice powder, powdered fermented soybeans and salt) contains protein, vit B2, vit C and carotene.
  • Ginger contains vitamin B6, magnesium, and potassium.
  • Hemp seeds are high in essential fatty acids/amino acids and protein.
  • Greek yogurt makes the sauce creamy, while still allowing it to be low in calories + high in protein!

Gochujang Turkey Mushroom Burgers

Ingredients:
(Burgers)
-2 lb extra lean ground turkey
-9 oz white button mushrooms, diced
-2 eggs
-1 tbsp toasted sesame oil
-1 4 in. piece pickled ginger, diced (aka fresh ginger marinated beforehand for at least an hour in equal parts black rice vinegar + sweet vinegar)
-2 tbsp gochujang sauce (Korean hot pepper paste)
-1/2 lime, juiced
-2 tbsp garlic, minced

(Topping)
-1 oz. white button mushrooms, diced
-1/2 red onion, diced
-sprinkle of hemp seeds

(Sriracha Yogurt Sauce)
-1/4 cup Fage 0% Greek yogurt
-1 1/2 tbsp sriracha sauce
-1/4 lime, juiced

(Sriracha Wasabi-Mayo Sauce)
-2 tbsp wasabi mayo
-1 1/2 tsp sriracha
-2 tbsp Fage 0% Greek yogurt
-1 tbsp gochujang sauce (Korean hot pepper sauce)

Instructions:
1) In a large bowl, combine all the burger ingredients until well mixed.
2) Form into ~3-in. diameter patties. (They’ll be soft and may not hold their shape quite so well, so you might want to use a grill pan, and also non-stick spray since there’s not much fat in there.)
3) Grill until turkey’s internal temperature is at 165 F.
4) While the turkey burgers are grilling, prepare the sauces! Mix the ingredients for each sauce into a separate small bowl.
5) When the burgers are done cooking, top each one with a dollop of sauce and a spoonful of the hemp-seed/red onion/mushroom mixture. Serve with a side of greens.

The recipe made 11 patties!

Sriracha Yogurt Sauce


As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy! (Please note that this is a closed link-up for Recipe ReDux posts only. Any links added to this collection for non-ReDux posts will be deleted.)

Recipe ReDux: One-Pot Mushroom Veggie Rice [sponsored]

My study hibernation has been going as well as can be expected. In my efforts to remedy the fact that we combined our refrigerators/freezers and are now constantly playing Tetris with our stores of food, I’ve been doing a lot of kitchen experiments lately. What’s doubly awesome about the rice creations is that there’s almost no effort involved. (This has been working out really well because some days, I feel guilty about even taking a break to eat.)

“By posting this recipe I am entering a recipe contest sponsored by The Mushroom Council and am eligible to win prizes associated with the contest. I was not compensated for my time.”

I’ve been exclusively scouting Kroger’s manager’s specials because times are tough and life is rough, and I happened upon two boxes of mushrooms (a cremini/oyster/shiitake blend) that would go perfectly with my mission! In they went!

While we’re still on the topic of mushrooms, if you’d like a chance to win $5000 (that’d pay for  10% a year of med school for me!), go enter your recipe to The Mushroom Council’s Swap It or Top It contest!

One-Pot Mushroom Veggie Rice

 

Ingredients:
-3 cups short-grain brown rice
-1 1/2 tbsp oyster sauce (optional)
-2 tbsp soy sauce
-1 tbsp mirin
-drizzle sesame oil
-2 4 oz. boxes cremini, shiitake + oyster mushroom blend
-2 eggs
-1/3 bag frozen vegetable soup mix (okra, peppers, corn, onion, carrots, peas)
-freshly ground black pepper, to taste
-dash of sea salt

Instructions:
1) Rinse off the rice and fill it up to the 3-cup mark with water (or vegetable broth, if you so desire).
2) Add all other ingredients into the pot and give it a little mix.
3) Press start!
4) After rice is finished cooking, crack eggs over the cooked rice and mix. Cover it again and let stand for another 5 minutes so the eggs can cook.

Before pushing start. :O You can mix it around a tiny bit if you’d like! I think this is tad blurry because I was super hungry and assumed it was a clear photo. My apologies. :[


As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!

(Please note that this is a closed link-up for Recipe ReDux posts only. Any links added to this collection for non-ReDux posts will be deleted.)