Savoury Oatmeal

Savoury Oatmeal - Nourish With Karen

In North America when we think of oats we are most likely to think of oatmeal with brown sugar and milk, but thanks to my beautiful daughter, I have been made aware oats can be used in savoury dishes as well.

Back at University far, far away, not that long ago...  my girl found an idea for a savoury oat dish she just had to try.  It wasn't long before she and her roomie were living off of her new found recipe love and sending me a picture along with a text message which read, "You gotta blog dis".  Not bad grammar for a fourth year Uni student, eh?

It looks amazing and although I have yet to try it, I am blogging her new favourite breakfast recipe:

Savoury Oatmeal

Serves 2

2 cups of water to which you add a a couple of tsp of oregano, basil, a pinch of salt, pepper and 1 cup of oats.  Now she prefers to add her oats to the cold water and bring them to a boil together for stickier, denser oats.  As a nutritionist, I say why not soak those oats over night to make them easier to digest and further cut down the cooking time.

Now for the good stuff.  

Dice 1/2 medium yellow onion, 1/2 bell pepper (her preference being green), 5 or so medium mushrooms, and a couple of slices of bacon.  Fry the bacon first, drain most of the fat from the pan and saute the onion, pepper and mushrooms.  Once softened, add to the cooked oatmeal, stirring to combine.  Dish up into a bowl or onto a plate and add a couple of overeasy eggs to top it off.


Personal Pan Pizza Omelet

Pizza Omelet - Nourish With Karen

Looking for a fun, hardy breakfast that will send the kids off to school with full tummies and the nutrition to get through the morning?  This ought to do it.  When I was in junior high school our home economics teacher taught us to make a pizza omelet and from then on, it was a must have for every sleepover my girlfriends and I had.  It is a recipe that has stuck around and our family makes it every now and then.  

Personal Pan Pizza Omelet

  • 2 eggs well beaten
  • your favourite pizza toppings sauted
  • pizza sauce
  • cheese of choice (make sure it is SCD legal, if you follow the diet)
  • oil for the bottom of the pan

Choose toppings of your choice:  pepperoni, ham, peppers, onions, pineapple, etc.  and saute them lightly.  

Heat oil in the bottom of a small fry pan (8" or smaller works best for a 2 egg omelet). When the pan is hot, add the well beaten eggs.  When the egg has started to set up on the bottom, gently lift the edge with a thin lifter (metal works best), tilt the pan in the direction that you have lifted it so raw egg mixture runs under the edge.  Continue working the pan like this until the egg is mostly cooked.  At this point you can put a little water into the pan and cover with a lid to steam until cooked. 

Turn the pan to medium-low, spread pizza sauce over egg and then have fun adding toppings.  Lightly cover with cheese and allow it to melt.  

Carefully remove from pan.  It may be helpful to cut into wedges before removing! 


Grain Free Cinnamon Apple Granola - Paleo/SCD Friendly

Today, I am sharing my family's favourite granola recipe.  It is a recipe I came up with while experimenting with raw foods several years ago and it stuck!  It, along with a few other raw recipes are among our faves.  While this recipe may appear lengthy it is well worth the effort and I often double or quadruple the recipe and freeze it.

Grain Free Cinnamon Apple Granola - Paleo/SCD

Grain Free Cinnamon Apple Granola - Paleo/SCD

Grain Free Apple Cinnamon Granola

  • 3/4 cup honey (or maple syrup)
  • 1 apple, chopped
  • 2 tsp vanilla
  • 3 tsp cinnamon
  • 1/2 tsp sea salt
  • 1 1/2 cup almonds*
  • 1 1/2 cup walnuts*
  • 1 1/2 cup pecans*
  • 1 cup pumpkin seeds*
  • 1 cup sunflower seeds*
  • 1 cup raisins

1.  To begin soak all nuts and seeds in water for 6-8 hours.  Read below for the reason, or skip this step and move on to step 2. 

2.  Pulse nuts in batches in a food processor just until chunky, pouring into a large bowl when done.  Add pumpkin seeds, sunflower seeds and raisins to the bowl.  Mix honey, apple, vanilla, cinnamon and salt in food processor until smooth. Pour the honey, apple mixture over the nut mixture and stir until well-combined.  Hating to drag out the food processor, I often chop the nuts coarsely with a knife and whir up the honey/apple mixture in the blender!

3.  If you have a dehydrator, spread onto screens and dehydrate @ 115 F for about 36 hours.  Remember you must re-dry the nuts and seeds as well as drying the honey apple mixture. 

4.  If you do not have a dehydrator, bake at a very low setting to dehydrate nuts and set honey apple mixture.  As I have never dried this granola in the oven, I am unsure how long it will take.  (My apologies!)

 Note about nuts and seeds:

Before making this granola, I always soak the nuts and seeds.  Why you ask?  Well for a number of reasons.  When you soak nuts and seeds you reduce and remove the amount of phytic acid* found in them, help to neutralize enzyme inhibitors and make the nutrients found in the nuts and seeds more readily available.  

*phytic acid found not only in nuts and seeds, but in grains and legumes as well, binds to minerals such as zinc, iron, calcium, magnesium and chromium in the intestine and carries them out of the body instead of into the system where they are needed. 

Light and Fluffy Gluten Free Whole Grain Pancakes

Today I am sharing a fantastic recipe for GF pancakes!  These pancakes equal their glutinous counterparts and are more nutritious.  Light, fluffy, moist and flavourful, they have an ingredient that I have fallen in love with.  Buckwheat! 


Gluten Free Buckwheat Pancakes

Contrary to its name, buckwheat is not related to wheat and does not contain gluten.  It is actually a fruit seed related to rhubarb and sorrel.  Buckwheat can be eaten as a kernel, either unroasted or roasted (kasha).  Very versatile, it can be served as an alternative to rice, as a cereal itself, as porridge and makes a great gluten free flour substitute. 

Buckwheat is a superfood boasting a great nutritional profile high in manganese, flavonoids, and fibre; and is a good source of tryptophan, magnesium and copper.  Studies have shown consumption of buckwheat is related to lowering cholesterol, triglycerides, blood pressure, risk of some types of cancer, risk of diabetes; and preventing gallstones.  What’s not to love, especially when it makes such a great gluten free flour!!!

Okay, I will quite gushing and get to the recipe. 

Gluten Free Whole Grain Buckwheat Pancakes

  • 3/4 cup whole grain ground buckwheat
  • 1/2 cup oat flour (ensure it is GF, if you are celiac or intolerant)
  • 1/4 cup organic cornmeal (love the texture this imparts, but can be omitted)
  • 1 Tbsp baking powder
  • 1 Tbsp sugar of your choice (I used coconut sugar)
  • 1/2 tsp sea salt
  • 1 cup milk* (your choice, I used dairy)
  • 1 egg
  • 2 Tbsp oil of your choice (coconut, olive or butter, melted)
  • 1 tsp vanilla

Combine dry ingredients in a medium mixing bowl.  In another bowl, beat egg and stir in milk, oil, and vanilla.  Stir wet ingredients into dry, mixing until combined.  Adjust milk/flour if you want thicker or thinner batter.

Pour batter onto heated pan, flipping once when browned. Enjoy!

* Substitute 1/2 cup of milk with soda water to make these even lighter and fluffier. 

Shared at Tasty Tuesday - head on over and check out the Linky Party!





Strawberry Dutch Baby Pancakes

Dutch Baby Pancake are a great when you don't have the patience to stand and flip pancakes.  It is a one-dish pancake, with a super cute name, which feeds the whole family.  This is an easy, yummy recipe which can be made with so many different fruit combinations!   

Orange zest and strawberries is a great combination, but cinnamon apple, vanilla pear and banana chocolate chip come to mind!  Fool around with it and if you come up with a great combo let me know!  

Strawberry Dutch Baby Pancake

  • 2 cups strawberries, cut in half
  • 1/4 cup coconut flour
  • 1/4 cup almond flour
  • 2 Tbsp cornstarch or tapioca starch (omit for paleo and add 2 Tbsp almond flour)
  • 3/4 tsp orange zest
  • 1 tsp sweetener of your choice (sugar, honey, etc)
  • 1/2 baking powder
  • 1/4 tsp salt
  • 3 large eggs
  • 1/2 cup milk (substitute coconut or almond milk for a dairy free option)
  • 1 tsp pure vanilla extract
  • 2 Tbsp butter


Gluten Free, SCD Strawberry Dutch Baby Pancakes

Preheat oven to 450 F.  Place a 12" cast iron or heavy bottomed ovenproof skillet into the oven to heat.

In a small bowl combine the coconut flour, almond flour, cornstarch, orange zest, sweetener, baking powder and salt.  

In a larger mixing bowl, combine the eggs, milk and vanilla.  Whisk well.  Slowly add in the dry ingredients and mix until well combined.

Remove the heated pan from the oven and add the butter, swirling to melt.  Scatter the strawberries evenly on the bottom of pan.  Pour the batter, evenly over top of the strawberries, 

Bake in the oven for 12 to 15 minutes or until golden.  Serve while hot, with maple syrup if wanted. 



Nut and Seed Muesli

We are now well into Spring and I have left my oatmeal behind...  well not quite!  In our household we have changed it up.  We are now enjoying an easy to prepare, full fibre, delicious muesli with an awesome variety of nuts and seeds.  It is one of my favourite recipes and I thought it was time to share it with you! 

Raw Muesli

Nut and Seed Muesli

  • 2 cups of regular or steel cut oats
  • 1/2 cup raw, sliced almonds
  • 1/2 cup hemp seeds
  • 1/2 cup chia seeds
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup raisins
  • 1/2 cup shredded or flaked coconut
  • 1 Tbsp cinnamon

In a very large glass jar combine all ingredients.  Each night take 1/2 cup muesli/person and put it nto a a bowl.  Cover the muesli with water or milk of your choice to cover the ingredients.  Allow muesli to soak overnight softening ingredients and releasing enzymes making it easier to digest.  In the morning add fresh fruit (berries, apples, grapes, etc.), yogurt and a drizzle of honey (optional) to your muesli and enjoy.

If you are looking for a breakfast on the run soak your muesli in a small glass jar overnight, add the yogurt and fruit to the top in the morning.  Seal with a lid and eat it later, at your leisure.  (Not too much later though, because breakfast is the most important meal of the day!)

I shared this recipe over at Gluten-free Cat's Raw Food Thursdays!

Pina Colada Smoothie

Green Pina Colada Smoothie

I often say don't drink your calories, but a nutrient dense smoothie is the ultimate exception!  Smoothies make it easy to have a two or three servings of fruit and vegetables in one easy to drink, delicious glass!  Especially at a time when we are advised to have at least 5-13 servings of fruit and veg daily and most of us are only getting 3 if you don't include potatoes.

As a Nutritionist, I recommend smoothies over juicing for a number of reasons.  Firstly, when you juice you are removing the amazing fibre from the juice.  While the juice is nutrient dense, you are at risk of spiking your insulin levels because there is nothing to slow the transit time of the juice through your system and you get a big sugar rush if using sugary fruits and vegetables.  Secondly, it takes a large quantity of fruit and veg to make even a cup of juice which can be cost prohibitive and wasteful.

I also have to caution against the idea that the smoothie that you are purchasing from a place like McDonalds's is all that good for you.  Their ingredient list consists of concentrated, demineralized, clarified juices (which have been heated, hence losing some of their nutrition), sugar, thickeners, colors and unpronounceable hemicals like dimethylpolysiloxane.  Yikes!

I start my day with a green smoothie every morning and build around it.  While the green can take some getting used to you quickly acquire a taste for it and there are some combinations that are more delicious than others!  

reen leafy vegetables are an important part of our diet and unless you are eating salads regularly, you probably aren't getting enough of them.  Greens contain a multitude of vitamins, minerals, phytochemicals and antioxidants.  They have an alkalanizing effect in the human body, help maintain our immune systems, and are good for our gallbladder, spleen, heart, blood and bones.

This morning's smoothie was a Pina Colada Smoothie and the recipe is as follows:

Pina Colada Smoothie

  • 2 frozen bananas
  • 2 cups of pineapple, cubed
  • 1 Tbsp of coconut (Artisana, creamed coconut flesh)
  • 4 leaves of romaine lettuce
  • water to thin (1 to 1 1/2 cups)

Throw all ingredients in your blender, and blend until smooth.  Serves 2.  Enjoy!

Lemon Blueberry Scones

Almond flour is all the rage right now, people following a gluten-free, SCD, Paleo or other low carbohydrate diet are using it.  It is easy to cook with, has a light fluffy texture and is mild tasting so it lends itself to baking nicely.    

This recipe is a Sunday morning recipe in our household and I am happy to say my husband is often the inspired to bake these little gems!

Lemon Blueberry Scone
  • 2 cups almond flour
  • 2 Tbsp coconut flour
  • a pinch of salt
  • 1/2 tsp baking soda
  • 2 Tbsp chia seeds*
  • 1/4 cup melted coconut oil or butter
  • 2 tsp pure lemon extract
  • 2 Tbsp melted honey
  • 3 large eggs
  • 1/2 cup frozen/fresh blueberries

Preheat the oven to 350F and line a baking sheet with parchment paper.

Mix the almond flour, coconut flour,  baking soda, salt, and chia seeds* in a medium sized bowl.

In a separate bowl, beat the eggs and add to them the melted coconut oil (or butter), honey, and lemon extract, mixing until smooth.

Stir in the blueberries.

Drop approximately 2 Tbsp of dough from a spoon onto a parchment lined baking sheet, approximately an inch apart.

Bake until golden, about 16 -18 minutes.  If you are using frozen berries, they may require more time.  Makes approximately 9 scones.

* If you choose to make these on the SCD diet, omit the chia seeds and ensure the lemon extract is pure.

Gluten-free Oatmeal Pancakes

Are you celiac, gluten-intolerant or just cutting down on the amount of wheat you consume?  Here is a replacement for the pancakes you are craving.   While they may not look like wheat flour pancakes, they are is easy to make and delicious!

Breakfast; gluten-free, oatmeal pancakes, breakfast alternatives
  • 1 1/2 cup oat flour
  • 1 Tbsp cane sugar
  • 1 Tbsp baking powder
  • 1/4 tsp salt
  • 2 Tbsp hemp seeds (optional)
  • 2 Tbsp chia seeds (optional)
  • 1 egg
  • 1 cup milk (dairy, almond, coconut)
  • 1 Tbsp olive oil

In a medium size bowl combine dry ingredients.  In another bowl beat egg, add milk and oil.  Add the wet ingredients to dry, stirring until combined.

Pour batter, about 1/3 cup for each pancake, into an oiled pan.  Ensure you do not make these pancakes too large, as they do not flip as easily as their wheat cousins.  Brown one side and flip to finish cooking.  Makes approximately 6 medium pancakes.

Top with your favourite topping:  blueberries, syrup or my favourite a combination of peanut butter and maple syrup.  Enjoy!


Amp up your Oatmeal

The holiday season is behind us and it was nice to have a break from the everyday to celebrate, relax and indulge.  I am happy to be getting back to my everyday routine and eating habits, though.  I noticed a difference in the way my digestive system worked during the holidays. 

The habit I missed most was my morning bowl of porridge.  I ate it only occasionally and found that I just wasn’t “going” as regularly as usual (if you know what I mean).

Fibre is an important part of our diet.  It acts as a broom, pushing food thru our digestive tracts more quickly and creating bulk.  It cleans and sweeps waste out as it goes through our systems and rids our bodies of toxins.   Fibre slows the digestion of carbohydrates making us feel full longer and helping to keep insulin levels low. 

Low fibre intake attributes to high cholesterol levels, hypertension, certain cancers and diabetes.  The Heart and Stroke Foundation recommends that a healthy adult get 21 to 38 grams of fibre a day, but the average person gets only about 14 grams.

The easiest way I have found to up fibre intake is by adding a bowl of porridge to my morning routine.  This isn’t just any bowl of porridge, but a super bowl of porridge fortified with awesome nutrients and lots of fibre.

While porridge can be made with many different grains, my standby is oatmeal, not quick oats but regular oats which are less processed and normally require a little more cooking time, but not if soaked overnight. 

Super Oatmeal

(Makes almost four cups, or 3 servings and has approximately 7 g fibre/serving)

  • 1 cup regular oats (2 g fibre)
  • 2 cups water
  • *pinch of Kelp Granules
  • ¼ cup ground flax (7.6 g fibre)
  • 3 Tbsp hemp seeds ( 3 g fibre)
  • 2 Tbsp chia seeds (7 g fibre)
  • ½ cup berries (fresh or frozen), or raisins, or chopped apples (fibre content varies)
  • 1 tsp cinnamon

The night before put the oats, kelp and water in the cooking pan and cover.  Soaking the oats allows the phytic acid* found in the oats to be broken down and also cuts cooking time.

In the morning, add raisins or diced apple (if using), cook until it is just a little runny as the flax will soak up the remainder of the water (approximately 7 minutes). 

After removing from the heat, add the ground flax, hemp, chia, cinnamon and berries (if using).   I like to add these in their raw form so their nutrients are not damaged.

Serve with yogurt or your milk preference (dairy, almond, coconut, etc).  Add a little honey or maple syrup as a sweetener or top with sliced bananas, pomegranate seeds, or walnuts.  The possibilities are endless.   Enjoy! 

* Phytic acid, compound found in nuts, seeds and grains which binds to vitamins and minerals in the body and is considered an anti-nutrient.