simple and so nutritious soaked steel cut oats

I wanted to share this super simple and highly nutritious recipe for steel cut oats that we've been devouring lately.  I like cold cereal with milk in the summer - especially when pressed with time like when I have a hungry toddler on my hands at 5:30 am.  The problem with cold cereal is that it's hard to find a good and affordable wheat-free, low sugar,
protein-rich option that's enjoyable for both me and the little guy.  So when I tried milk-soaked steel cut oats, I was hooked.

Here's the simple recipe:

Soak steel cut oats in milk (I use flax milk) in a 1:2 plus a little milk ratio.  I usually do 1.25 cups raw steel cut oats with 3 cups of milk and soak overnight.  It will last in the fridge for 3 mornings and soften just a little but still maintain a nice consistency-  not too soggy.

Then I add the following toppings to each 1/4 cup of soaked oats:
1/4 cup flax milk (you can use the milk the oats soaked in and add a little fresh milk)
1/2 oz pecans
1/2 oz raisins
1 tsp real maple syrup
1 Tbsp pumpkin seeds
a dash of salt
cinnamon to taste

Or try any toppings you like.

Nutrition information for my concoction:
349 calories
16 g fat
46 g carbohydrates
7 g fiber
9 g protein

So why do I use steel cut oats as opposed to any other type of oat or other grain? 

• Steel cut oats aren't processed meaning all the nutrients they naturally contain are intact. 
• These nutrients include healthy fats, fiber and protein as well as iron, B vitamins and magnesium. 
• The fiber, protein and low sugar content of this recipe makes it low glycemic meaning it's a good choice for anyone trying to control their weight and/or blood sugar.
•  In this recipe, the steel cut oats alone are a good source of iron (10% of the RDI) and with the added nuts and seeds they provide 23%.  A great choice for anyone, young or old who needs more iron in her diet. 
• Additionally, the steel cut oats provide 22% of the RDI for magnesium (36% with the added toppings...the pumpkin seeds are a great source).  Magnesium is a nutrient so many of us don't get enough of.  It helps regulate insulin and blood sugar levels, strengthen bones, control cholesterol and regulate heartbeat.  Magnesium may also be helpful during pregnancy by reducing risk of preeclampsia, premature contractions and leg cramps.  Magnesium deficiency may also be associated with migraines. 
• Finally, I love the taste and consistency of soaked steel cut oats!

If you do like your cereal hot, try heating your oats stove-top (or in the microwave, although I try to stay away from the microwave as much as possible).  Add a little butter in the hot stuff and enjoy.  Or, visit the hip little coffe shop Elaine's off the lobby of the Hotel Lincoln in Lincoln Park/Old Town for the seriously best oatmeal I've ever had.  Apparently they use local steel cut oats soaked and heated to serve with a mix of nuts and dried fruit for topping.

fragrance: smells so good??

You've probably heard or know from first hand experience that when you're pregnant, your sense of smell intensifies....dramatically. 

For me, the biggest offender is fragrance.  There is no way I could use perfume right now, and actually haven't been able to since I was pregnant with my 2 year old.  Any strong fragrance instantly gives me a headache and irritates my sinuses and throat.  My husband recently brought me the new InStyle magazine...so sweet, except that the sample perfume pages were making me so sick I couldn't read it for days after I ripped out the offending pages.  

 It's no wonder we want to smell fragrant.  These women all look so sexy/happy/irresistible!

So today when I popped into CVS to grab shampoo, I should have looked at the label a little closer.  I chose a product quickly (no time to really dig into a label with a 2 year old in tow) .  Since it read "sulfate-free" I figured it had to be among the best, "healthiest" options I would find at this particular store.  Later in the shower, I experienced the instant reaction mentioned above as soon as I applied the shampoo.  It left me wondering - what's really in this shampoo that's is causing this and what else is it doing to me besides making me uncomfortable... and what about the baby!!??!

It turns out that the fragrance that makes our shampoo, make-up, deodorant, scented candles etc. smell so nice is loaded with phthalates.  We've all probably heard the word before and know it has a bad connotation.  I know I've read about them and made a mental note to avoid them, but sometimes you just want to walk into a store and buy products without needing a doctorate in chemistry- so you forget about all those big words and just buy the product you're familiar with or that has pretty packaging.  But if you want an easy way to avoid at least some phthalates, look for a product that's fragrance-free.  And here's a quick little explanation why:

• A study by Dr. Shanna Swan, an epidemiologist at the University of Rochester Medical School found that the higher the level of phthalates in the mother's urine during pregnancy, the greater the problems occurred in young boys.  Asked what she found in babies, Swan said, "We found that the baby boys were in several subtle ways less completely masculine." 

• Dr. Howard Snyder, a pediatric urologist at Children's Hospital in Philadelphia, says Swan's findings line up with what he's seeing in newborn baby boys: an alarming increase in deformed sex organs. 

• A three-fold increase in hypospadias, a birth defect that causes problems in urination. 

• A two-fold increase in another abnormality: un-descended testicles. Snyder says something seems to be interfering in the womb with the production of testosterone, causing the male organs to form improperly. And he suspects it may be phthalates.

• Phthalates in fragrances consist mostly of chemicals called volatile organic compounds, or VOCs.  Some VOCs, such as formaldehyde, ethanol and d-limonene, cause eye, nose and throat irritation, difficulty breathing, allergy symptoms and headaches. Formaldehyde is considered a probable carcinogen by the U.S. Environmental Protection Agency (EPA).

• Women of childbearing age had the highest levels of phthalates. Since phthalates are particularly dangerous to fetuses, this is of great concern.

• Phthalates are added to cosmetics and perfumes for multiple reasons. For example, their oily texture helps lubricate other substances in a formula. Phthalates also help lotions penetrate and soften the skin. They’ve become essential to scented products, however, because phthalates help fragrances last longer, according the American Chemistry Council.

• Phthalates aren't required to be listed as an ingredient by the FDA because they're claimed as "fragrances" or as a part of trade secret formulas, and are exempt from federal labeling requirements."

So I'm not suggesting that we all stop using our favorite perfumes.  Just maybe eliminate fragrance where you can and indulge when necessary :)

To read more information on this topic check out these where I found many of the facts listed above: healthy child blog, CBS News

PS, more later on the best fragrance-free products and alternatives!

Chicago Chef's Table Cookbook

I'm really excited about the new book Chicago Chef's Table with recipes from top Chicago chef's and restaurants.  This would be a great Mother's Day or Father's Day gift.  Especially anxious to try the recipe from a favorite vegetarian spot, Mana Food Bar.  Mana is a cute little spot with a patio in Wicker Park near all the great shopping and restaurants on Division.  

Mana Food Bar’s Sesame Noodles with Peanut Dressing

Serves four
Ingredients
For the peanut dressing
2 tbsp. sesame seed paste (a.k.a. tahini)
1 tsp. creamy peanut butter
1 tbsp. sugar
1 tbsp. ginger, chopped
1 tbsp. garlic, chopped
1 tbsp. Sriracha or other hot sauce
1 tbsp. sesame oil
1½ tbsp. soy sauce
1 tsp. rice vinegar
Salt to taste
For the sesame noodles and garnish
1 8-oz. bag Chinese yellow noodles, cooked according to instructions and chilled
1 carrot, peeled and shredded
12 pea pods, shredded
1 c. daikon sprouts
½ c. roasted peanuts, chopped
1. In a food processor or blender, add first six dressing ingredients and pulse until coarsely blended.
2. Slowly add oil and continue to pulse. Pour in soy sauce and rice vinegar and pulse until smooth and creamy.
3. In a large bowl, place noodles, carrot, and pea pods. Add dressing and toss until well combined. Garnish with sprouts and peanuts.½ c. roasted peanuts, chopped

maternity style: best dressed bumps

As my jeans become too tight and uncomfortable, I find myself staring at my closet wondering what I'm going to wear!  Here's some inspiration I found.  I think I can work with many of the things I have in my closet to make the bump work for me...at least for the next few months.

 The long skirt is a great option for this time of year.  Pair with a longer fitted t shirt and a belted sleeveless vest (very "in" right now) and you're set!

 When you're dressing around a bump and don't want to spend a lot of money on 

clothes you may never wear again, it's all about the shoes!

 Again, love the long skirt and who doesn't have a denim shirt (or want one)?

This one is such a great idea.  The tied shirt is also very "in" and makes just about any T work over a dress or high waisted skirt...cute!

All of the images above are from The Day Book blog.  She makes pregnancy look stylish for sure!   Check out her blog for more style and design inspiration.

Refinery 29 has a great little slideshow/Q&A with stylish moms-to-be that you should check out.  I love the idea of using a great skinny belt to convert a dress you already have.

Refinery 29

Once you get to the end, I find it's best to avoid anything with too much fabric as it 

makes you look like a tent.  Fitted works best to show off the bump and a sleeveless 

vest helps hide any little bulges that pop up elsewhere ;)

 Nicole Richie

You can never go wrong with black!

 Vogue

So this I do NOT have in my closet, but I just love how beautiful the flowing 

dress looks wrapping the bump!

cravings...

I guess there may be a little more to my extra long absence from blogging.  While my intention was to come back in January, I found myself preoccupied and utterly exhausted.  Turns out we're expecting another baby!  We're so thrilled and I'm finally shaking the exhaustion and my nearly daily afternoon nap  which leaves me a little time to spring clean (ugh) and blog.  While the first trimester was filled with lots of pizza cravings and indulgences (could explain some of the exhaustion), I'm also really focused on eating tons of fruits and vegetables.  My other craving has been citrus.  Here's a cleansing and crisp smoothie that fits my focus and my cravings (for citrus, not pizza ;)

*1 large stalk celery 

*1 granny smith apple (cored)

*1/2 cucumber

*Juice of 1/2 lemon

Blend with ice/water and enjoy!

*go organic on these fruits/veggies if you can as they can be highly contaminated veggie

Celery:  Celery contains compounds that help regulate fluid balance (aka relieve water retention) and reduce blood pressure making it a great addition for pregnant women, anyone with hypertension and pretty much the rest of Americans who generally eat too much sodium.  

Cucumber:  Cucumbers provide us with valuable antioxidant, anti-inflammatory and anti-cancer benefits all great additions to any diet, not to mention pregnant moms and baby.  

Apples:  I keep the skin on the apples for smoothies making it an even better source of fiber.  Ideal for keeping you regular and full!

Lemon:  A great source of vitamin C, lemons help fight free-radicals in our bodies (harmful aging components) as well as strengthen immunity.  

PS, I read that Starbucks is coming out with juice shops soon!  I'm very curious to see what they'll be offering and if the menu will actually be healthy.  For now I'm just re-using my iced tea cup for my own smoothies on the go.  

picky little eaters

So I'm attempting a comeback from my 5 month hiatus.  Maybe it was the winter weather that left me feeling uninspired since now that it's sunny and 80, I'm feeling the urge to be back in blog land.  I also think some recent experiences with my so soon to be 2 year old son have left me feeling the need to share (or vent) about the picky eating scene.  I thought that since I've been working so hard since day 1 to raise a well-rounded eater there would be no issues....I was wrong!  My son has an opinion of his own and has since 25 hours old so it shouldn't be a surprise that he wants a say in the kitchen.  Randomly today I stumbled upon this New York Times article titled "6 Food Mistakes Parents Make".  I hate to say it but we've made some of these mistakes in my house and you may have too.  It's always nice to have a reminder so here you go:

1.  Sending children out of the kitchen: Research proves that kids who help in the kitchen are more likely to be adventurous eaters so pick your battles.  Is it easier to clean up from a messy meal making session or fight about eating those veggies?  By the way, now that Sam is almost 2, I can't wait to check out The Kids Table to do some hands on cooking classes.

2.  Pressuring children to take a bite: Kids who were rewarded if they "took a bite of their vegetables" ended up being less likely to eat the foods they were rewarded for eating.  While this may sound counter-intuitive, we can see the rationale. 

3.  Keeping 'good stuff' out of reach:  In a research study, kids who were told they could have cookies sitting in a jar in the middle of the table after 10 minutes ate more cookies than the kids sitting at a table with a plate of cookies and no restrictions.  Interesting!  We've all probably done this one...oops!

4.  Dieting in front of your children: Children pick up on everything.  Our relationship with food is no exception.

5.  Serving boring vegetables:  It's okay to put cheese, ranch dressing or butter on the veggies you're serving both your children and yourself.  The fat in these toppings is vital for our bodies to absorb the fat soluble vitamins in the veggies.. 

6.  Giving up too soon:  Give it 15 attempts.  This seems like a lot but it works.  Who said anything about raising kids was time efficient.

Another interesting idea is to limit the number of snacks your child has.  According to Bringing Up Bebe, the new book written by an American mother raising her children in France, french children aren't picky eaters.  The author, Pamela Druckerman, claims this is because they aren't given snacks all day so they will be hungry for the food that is served for meals.  In theory, this is a great idea and something worth considering.  Now if I can only pry the snack-pack out of my son's hands...

So now for the fun part.  Here are some healthy recipes we've tried lately with great success.  Please do share if you have any great recipes for kids!

garbanzo bean and squash fritters

I substituted oat flour for the wheat and they were easy for on the go and a great english muffin substitute for me topped with a poached egg and avocado.

Blueberry Oat muffins

I ended up baking these at 350 for about 20 minutes or so in a cupcake pan so we could also take them on the go.  I added a splash of vanilla and substituted maple syrup.  Next time I'll add even more blueberries!

Coconut fudgsicles- a must try!

60 calorie creamy chocolate fudgsicles :: * 2 T cocoa powder * 1/2 cup canned coconut milk * 2 small, very-ripe bananas (200g) * scant 1/16 tsp salt * 1/2 tsp pure vanilla extract * optional: feel free to add peanut butter! Combine all items in a blender. Pour into popsicle molds and freeze.  PS, I love my stainless steel popsicle molds!

fall farmer's market ideas: broccoli

Ok, I'm kind of obsessed with the importance of broccoli in the diet!  Last week I got the greenest, tastiest broccoli from Green City Market and while I usually have to force myself to eat broccoli, this stuff was great!  I've been throwing it in with eggs, dipping it in greek yogurt mixed with a touch of mayo and spices and sneaking it into soups (at the last minute so it doesn't lose it's bright green color, flavor and nutrients).  Broccoli has antioxidants thought to help prevent cancer, lower cholesterol and likely many more super nutrients you just can't get in a bottle!  In fact, broccoli's unique combination of vitamins A and K help our bodies metabolize vitamin D supplements often needed by people living in the northern half of the US. 

I'm excited to have a specific new recipe in mind when I hit the market tomorrow.  Thanks to My New Roots, I'll be purchasing some broccoli and hot peppers to make this dish...the rest I happen to have on hand!  Isn't that the best way to plan a meal! 

PS, I think this dish would be great with cauliflower too...just not as colorful!

Teething baby relief: a follow up

Just wanted to do a quick post to share this. 

Gentle Naturals Homeopathic Teething Drops seem to really work for Sam!  They've been a lifesaver. 

Also, people sware by these amber teething necklaces.  Good luck!

upping your omega intake

I'm back!  Things have been busy but I miss blogging.   I've resolved to post at least a couple times per week...hopefully more.  One of the things I've been wanting to post about is omega-3 fatty acids and kids. 

Most of us (let alone our kids) don't get enough of these essential fatty acids that help with everything from brain and eye health to reducing the inflammation that contributes to so many diseases from diabetes to heart disease and Alzheimer's.  In children, the benefits of omega-3s start early.  Pregnant women who took 400mg of DHA (a certain type of omega-3) had children who were determined to be healthier overall having less bouts with illness.  A child's intake of omega-3s has also been linked to improved concentration, better memory, hand eye coordination and even as a treatment for ADHD.

The best sources of these healthy fats are fatty fish.  Salmon and anchovies are my favorite two options because they're high in omega-3 but aren't high in mercury.  For adults, aim for 2-3 three oz servings per week or a supplement that provides 600 mg of DHA or roughly 2 grams of omega-3 daily.  For children, a few ounces a week is a great start (again, low mercury).  I recently bought a supplement (that also has vitamin D) from Nordic Naturals for children that recommends a 350 mg dose of DHA for my 18 month old toddler.  This will become an expensive daily supplement...so I'll use it sparingly and try to push the salmon once a week. 

Image via Martha

I've made this salmon cake recipe a few times recently and the two picky eaters of the house really like it.  Sam loves to dip anything/everything so the herb dip is a great addition.  I use whole (or 2%) greek yogurt instead of sour cream for the extra protein and probiotics.   PS, if you think salmon (or any fish) tastes fishy, try soaking it in milk before marinating/cooking it.  It helps.

What is your favorite way to make salmon?  Do share!

teething baby relief

Hi!  I know I've been MIA lately.  I've been busy with a new gig and a teething toddler....a nasty mix!  I think the temper tantrums are a little age related and a little pain related so I've been looking for things to distract him any way I can.  Letting Sam play my ukulele while I "sing" and dance like a fool seems to work best, but there has to be another option to help with the pain.  I refuse to carry the uke everywhere we go...and the show I put on for Sam should not be seen by anyone over 2!

Here's what I found when I googled "natural pain relief for teething".  They all sound harmless (unless your toddler bites), but I'll try the ginger remedy first as I have it in the house.

• Make an allspice bead necklace for the tot to chew on.
• Rub the gums with ground clove paste (ground cloves with a touch of water to make a paste).
• Rub the gums with ground ginger paste (ground ginger mixed with water to make a paste).
• Soak a cloth in chamomile tea and freeze.  Have the tot chew on this.

Have you tried any of these things?  Do they work?  Is there another natural option?  Please help!