Favorite Overnight Oats with Coconut Milk

• • • 2 bananas, peeled and smashed well with a fork
    • 1 cup old-fashioned rolled oats
    • 1 can coconut milk (I like regular, not light)
    • ¼ teaspoon salt
    • ¼ cup raisins, or other types of dried fruit as desired
    • 1/3 cup full fat plain yogurt
    • 2 tablespoons unsweetened shredded coconut
    • 2 tablespoons chia seeds
    • ¼ teaspoon cinnamon (optional)
    • 3 tablespoons water

• • • Pecans, walnuts, pistachios, or sunflower seeds
    • Muesli
    • Fresh fruit
    • Freeze-dried fruit
    • Drizzle of honey

• • • Mash up the bananas in a medium-sized bowl, and then add all other ingredients and mix.
    • Put in the refrigerator overnight or for at least 2-3 hours.
    • Serve cold with optional toppings from the refrigerator or warmed up, as desired. 

Broccoli Salad

• • • 2 shallots, sliced thinly
    • 3 tablespoons red wine vinegar
    • ½ teaspoon salt
    • ½ teaspoon sugar

• • • ½ cup plain Greek yogurt (I like Fage best)
    • 1/3 cup mayonnaise
    • 1 tablespoon apple cider vinegar
    • 1/2 cup unsweetened applesauce
    • 1 tablespoon honey
    • 1 teaspoon salt
    • ½ teaspoon black pepper

• • • One 12-ounce bag of pre-washed broccoli florets, chopped into small bite-sized pieces
    • ¾ cup pecans, chopped and toasted
    • ½ cup dried cranberries
    • ½ cup raisins (I like golden raisins)
    • 1 cup purple grapes, sliced in half
    • 6 slices bacon, cooked and chopped roughly

• • • Stir salt and sugar into red wine vinegar until dissolved. 
    • Add shallots and stir to combine. 
    • Set aside for at least 10 minutes while preparing other salad ingredients. 
    • Whisk together all dressing ingredients in a large bowl until well combined. 
    • If a thinner dressing is desired, add additional applesauce. 
    • Add all salad ingredients to the bowl with the dressing and toss to combine. 
    • Discard pickling liquid and add pickled shallots. 
    • Toss to combine and serve. 

Every year it happens. I’m blissfully enjoying the spring bounty of strawberries when the delicious summer grapes and blackberries show up. I immediately load my grocery cart up with more fruit than I can fit in my fridge. Next, the watermelon, peaches, and blueberries appear, and my already crowded refrigerator space takes another hit. The weather continues to get warmer, and my fridge continues to get fuller until finally, the cherries arrive. Oh, the glorious, shiny, dark red cherries – they beckon me with their perfectly juicy balance of sweet and tart. At this point, my refrigerator is about to explode with the amazing summer bounty of fruit, and the next problem occurs. Now, when I open the fridge doors, how do I choose what to feast on? My solution is to eat all of it, all the time, all at once, and all day long. Okay, so maybe I’m exaggerating a little bit, but massive fruit salads of every variety occur regularly in my kitchen. A perfect companion to all this fruit is a big container of plain full-fat Greek yogurt (my favorite brand is Fage) and a drizzle of honey to make a delicious protein-rich breakfast or an easy evening dessert option. Summer fruit is a wonderful, hydrating, and refreshing snack option too, so I’d venture to guess that if you keep your fridge full of fruit, you might be less tempted to dig into those less healthy options lurking in the pantry. If you get carried away and buy too much, most summer fruits freeze well for later use. 

If I don’t already have you dreaming of a summer fruit salad, let’s highlight the nutritional merits of a few of the most delicious summer fruit options:

• Strawberries: These juicy red delights are packed with vitamin C – around a cup of berries has enough vitamin C for the whole day.
• Grapes: Green and red varieties are a great source of B vitamins, and are full of a special type of antioxidant called polyphenols, which is fancy speak for cancer-fighting superhero.
• Blackberries: One of the lesser-known qualities of blackberries is that they are a good source of folate.  Folate is good for more than just pregnancy.  Folate helps prevent heart disease and is good for the brain too.
• Blueberries: These little round globes of blue yumminess are well known for having one of the highest levels of antioxidants in the fruit world.  They also have a healthy dose of fiber and are low in calories.
• Watermelon: Water is the keyword, as watermelon is wonderfully hydrating for the summer heat since it’s full of… water!  (Duh.)  It’s also a super source of the antioxidant lycopene (great for prostate cancer prevention) and other carotenoids.
• Peaches: Peaches have got it all.  They have a little bit of everything, nutritionally speaking - B vitamins, vitamin C, minerals, fiber.  Plus they make a killer peach cobbler.
• Cherries: Blood pressure lowering, sleep aid, arthritis benefit, cancer prevention, pie filling – cherries can do it all.  

The end of the summer fruit season is such sweet sorrow, so eat them all day long, all summer long, lest you regret it when the fresh summer fruits are gone.  

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!

Blueberry Smoothie Bowls with All the Toppings

• • • 4 cups blueberries, fresh or frozen, washed and picked over
    • 1 ripe banana, fresh or frozen
    • 1 14-ounce can coconut milk
    • 5-6 large ice cubes
    • Additional milk or juice, as needed to thin

• • • Fresh blueberries (or other types of fruit, as desired) 
    • Nuts and seeds (I love toasted pecans and shelled sunflower seeds)
    • Plain yogurt
    • Honey
    • Chia seed pudding (see recipe below)

• • • Put all smoothie ingredients into blender and blend for 30-60 seconds until smooth. 
    • Thin, as needed with additional milk or juice to desired consistency. 
    • Place smoothie into a bowl and top with desired toppings. 

Chia Seed Pudding

• • • 1 can coconut milk
    • 2 Tbs chia seeds
    • 1 tablespoon pure maple syrup or honey
    • 1 teaspoon vanilla extract
    • A pinch of salt

 

Rice Noodles with Roasted Sweet Potatoes, Spinach, and Sesame Seeds

• • • Medium mixing bowl
    • 1 large sheet pan
    • Parchment paper
    • Extra-wide aluminum foil
    • 1 medium saucepan
    • Food processor or blender

• • • 5 small sweet potatoes, peeled and sliced into ½ inch thick rounds
    • 3 tablespoons extra-virgin olive oil
    • 1 tablespoon sesame seeds
    • 1 teaspoon salt
    • ¼ teaspoon red pepper flakes
    • 1 tablespoon honey

• • • 3-inch section of fresh ginger, peeled and roughly chopped (Alternately 1 teaspoon of ginger powder can be used.)
    • 2 cloves of fresh garlic (or 1 teaspoon garlic powder)
    • ½ cup tahini (or creamy peanut butter, if preferred)
    • ½ cup low sodium soy sauce or tamari
    • 2 tablespoons toasted sesame oil
    • 3 tablespoons honey
    • 1 tablespoon of red chili paste (I used Thai chili paste)
    • Zest of 1 lime
    • Juice of 1 lime
    • Water, as needed to thin consistency
    • ½ cup of a combination of fresh cilantro and fresh basil leaves (use more or less of either depending on availability and taste)

• • • 8 ounces of rice noodles
    • 2 cups fresh baby spinach

• • • Toasted sesame seeds
    • Peanuts
    • Cucumber, sliced
    • Sweet bell pepper, cut into strips
    • Sliced green onions

• • • Cover a large sheet pan with a piece of parchment paper.
    • Toss sweet potatoes in a medium bowl with olive oil, sesame seeds, salt, and red pepper flakes.
    • Spread sweet potatoes out on the prepared baking sheet, making sure that the flat side is down and none are touching. 
    • Cover the sheet pan tightly with extra-wide aluminum foil.  Place oven rack at top position and place sheet pan with sweet potatoes in the cold oven.
    • Turn on oven to 425 degrees and cook for 20 minutes.
    • Remove foil after 20 minutes and return to the top rack of the oven, roasting for an additional 25-30 minutes, rotating pan halfway through (drizzle the 1 tablespoon honey on potatoes when rotating pan).
    • Cook until golden brown around the top and bottom edges.
    • If top edges are not caramelized, turn the broiler on high for 2 minutes until browned, and watch carefully to prevent burning.
    • Remove from the oven and set aside. 

• • • Add fresh ginger and garlic (if using) to the food processor or blender, and pulse several times until chopped finely.
    • Add all other ingredients except fresh herbs to the blender, and blend until sauce is smooth and uniform in appearance (about 30 seconds).
    • Thin with water as needed to achieve the right consistency (should drizzle off a spoon).
    • Add fresh herbs and pulse 7-8 times until coarsely chopped within the sauce.
    • Set sauce aside. 

• • • Meanwhile, bring a large pot of salted water to a boil.
    • Cook the rice noodles according to package directions.
    • Add spinach to pot with noodles during last 1 minute of cooking time.
    • Drain noodles and spinach in a colander and set aside.  (If noodles stick together after cooking, rinse gently with cool water to separate before serving.) 

• • • Plate spinach and noodles, drizzle with sauce as desired, and top with roasted sweet potatoes. Serve warm or at room temperature.
    • Finish with optional toppings. 

• • • Coconut Oil – Coconut oil is rich in a special substance called monolaurin which is a germ fighting powerhouse. Refined coconut oil is clean and flavorless, making a perfect stand-in for vegetable oil in dishes or for cooking. Virgin coconut oil has a pronounced coconut flavor which adds flair to many dishes. 
    • Garlic – Garlic doesn’t just ward off vampires -- it’s also great for preventing sickness. Garlic is most effective when it’s consumed raw within an hour of being cut or crushed. Try raw garlic in a delicious homemade yogurt-based tzatziki sauce, which is great for dipping veggies or in wraps. 
    • Herbs and spices – Many herbs and spices have medicinal qualities that have made them valuable for centuries. Notably, turmeric, common in Indian cuisine, and oregano, both have potent antimicrobial properties. Try a delicious Indian Tikka Masala or make golden tea with turmeric. Oregano tastes great in a wide variety of dishes, especially Italian and Mexican cuisines.
    • Citrus – Citrus fruits have long been heralded the kings of the vitamin C kingdom. Vitamin C is a well-known friend to the immune system. While vitamin C supplements are popular, nothing can beat the real thing in its natural form found only in foods. In food, vitamin C contains special components called “co-factors” which helps it do its many important jobs in the body. Fresh citrus is crucial because vitamin C is prone to breakdown, so eat or juice oranges promptly after cutting, or squeeze a lemon or lime into your water daily. Other great non-citrus sources of vitamin C are sweet raw bell peppers, tropical fruits, and broccoli. 
    • Seafood – Zinc plays a crucial role in immune function, and some of us may not be eating enough. Seafood is one of the best sourcirtces of zinc, especially oysters, crab, and lobster. Omega-3 fatty acids, found abundantly in salmon and even sardines are also important for dampening inflammation and supporting immunity. Check out the seafood selection at your local Brookshire Brothers – fresh, frozen, and packaged seafood options all work well. 
    • Cruciferous Veggies – Broccoli, cauliflower, Brussels sprouts, kale, most greens (except spinach), and cabbages are part of the family of cruciferous veggies. These veggies are extra special because they have high levels of all kinds of immune-enhancing goodies. Of particular importance are sulforaphanes, which are sulfur-containing compounds that help boost natural killer cell function to stop viruses in their tracks. Cruciferous veggies are also jam-packed with vitamin C and other awesome immune-enhancing vitamins, minerals, and antioxidants, so make them part of your daily routine. 
    • Bone Broth – Why do we eat chicken noodle soup when we’re sick? This wise practice stems from the healing properties of rich, gelatinous bone broth. Chicken and beef stocks that are traditionally prepared are rich in gelatin and an important amino acid called glycine. Glycine is needed to help fight off infection and keep the body in tip-top shape. Gelatin-rich foods are also soothing to the stomach and help promote gut health. So buy chicken with bones and skin (cooked rotisserie chicken scraps work too), simmer gently for 12 to 24 hours in the crockpot, and you’ve got yourself nourishing homemade bone broth. Ready-made varieties of high protein bone broth are available in many Brookshire Brothers locations as well. Don’t see them at your store? Make a product request! 
    • Green Tea and Honey – Catechins aren’t a derogatory nickname for your neighbor’s crazy cat. Instead, catechins are compounds found in green tea which fight off viruses and increase overall immune function. And what goes better with green tea than honey? Honey has its own set of super powers, including antimicrobial properties and great effectiveness as a natural cough suppressant. (Just remember not to give honey to children under the age of one.)
    • Whole Milk, Butter, Cheese, Egg Yolks, and Liver – What do these foods have in common? They are all great sources of the active-form of vitamin A. Active-form vitamin A is found in animal-based foods containing fat, such as dairy products and liver. Vitamin A is crucial for the immune system to function at full capacity, and deficiency can make you prone to infections. Eating red, orange, and green leafy veggies can also help boost vitamin A status because they contain beta-carotene, but beta-carotene must be converted to active vitamin A within the body. Some people have difficulty making this conversion. So aim to include both animal sources of vitamin A as well as leafy vegetables to help keep your vitamin A levels optimum and ward off sickness.  
    • Extra-Virgin Olive Oil – Olive oil contains many wonderful substances that support health. Two compounds in the polyphenol class of antioxidants are known to be potent inhibitors of viruses. Try using fresh extra-virgin olive oil in homemade salad dressing, or add a drizzle to your favorite savory dishes. Toss veggies in olive oil before roasting and pan sautéing.

Visit your local Brookshire Brothers for all of your real fresh, real delicious immunity boosting ingredients!

My Favorite Pot Roast with Tomatoes and Rosemary

• • • 1 boneless chuck roast, about 3 ½ pounds
    • Salt and pepper
    • 2 tablespoons extra-virgin olive oil
    • 1 medium onion, chopped medium
    • 12 ounces petite baby carrots
    • 1 rib celery, chopped
    • 10 ounces white mushrooms, cleaned and quartered
    • 4 medium garlic cloves, minced
    • ½ cup low sodium chicken stock
    • ½ cup low sodium beef stock
    • ½ cup dry red wine (or additional beef/chicken stock if wine isn’t your thing)
    • 1 teaspoon dried thyme
    • 1 28-ounce can diced tomatoes
    • 1 ¾ cups water or additional chicken stock
    • 1 sprig fresh rosemary
    • 1 pounds small red potatoes, scrubbed and chopped into ¾” dice

• • • Adjust oven rack to middle position and heat oven to 300 degrees. Thoroughly pat roast dry with paper towels; sprinkle generously with salt and pepper.
    • Heat oil in large heavy-bottomed Dutch oven over medium-high heat until shimmering but not smoking. Brown roast thoroughly on all sides, reducing heat if fat begins to smoke, 8 to 10 minutes. Transfer roast to large plate; set aside. Reduce heat to medium; add onion, carrot, celery, and mushrooms to pot and cook, stirring occasionally, until beginning to brown, 6 to 8 minutes. Add garlic and cook until fragrant, about 30 seconds. Add chicken and beef broths, dry red wine, dried thyme, and diced tomatoes, with juice, scraping bottom of pan with wooden spoon to loosen browned bits. Return roast and any accumulated juices to pot; add enough water or chicken stock to come halfway up sides of roast. Bring liquid to simmer over medium heat, then place large piece of foil over pot and cover tightly with lid; transfer pot to oven. Cook, turning roast every 30 minutes, until fully tender and meat fork or sharp knife easily slips in and out of meat, 3 1/2 to 4 hours.  (Alternately, place in the slow cooker on low heat for 4-6 hours.)  About 1 hour before roast is finished, add diced red potatoes to the cooking liquid.  
    • Transfer roast to carving board; tent with foil to keep warm. Allow liquid in pot to settle about 5 minutes, then use wide spoon to skim fat off surface. Add sprig of fresh rosemary and boil liquid over high heat until reduced to 1 1/2 cups; discard rosemary and thyme sprigs. Season to taste with salt and pepper.
    • Using chef’s or carving knife, cut meat into 1/2-inch-thick slices, or pull apart into large pieces; transfer meat to warmed serving platter or bowl, pour sauce and vegetables over meat, and serve.

1. Go outside. I don’t need to quote studies to tell you that going outside is good for your well-being.  There are so many things that make it great – plenty of opportunities to move, sunshine to help set your circadian rhythm and make vitamin D, and even just being around plants and trees has been shown to improve mood and increase longevity.  So find an excuse and go outside every chance you get. 
2. Makeover your beverage choices. Beverages are an easy place to make changes that will have a lasting impact on your health.  Most people assume there’s nothing healthy to drink if you’d like anything other than plain ol’ water, but there are plenty of options to wet your whistle while boosting your health.  Awesome beverage options are green tea, herbal teas, kombucha, cold-pressed juices and smoothies, coconut water, aloe vera juice, nut milks, and good old fashioned cow’s milk.  Check out your neighborhood Brookshire Brothers for plenty of beverage inspiration for the coming year.  
3. Share meals. Eating together with loved ones and friends is a wonderful habit to work toward for the good of everyone involved.  Sharing family meals teaches children to eat well and provides a place of connection where the day pauses and everyone is engaged with one another.  Work toward sharing more meals with loved ones this year, and take the time to really enjoy the food and the company.  
4. Revamp your breakfast routine. One of the most frequently missed opportunities to bolster a healthier diet is at breakfast.  Breakfast is a great time to get healthy proteins and nutrient-rich foods into your daily routine, but many people get stuck in a breakfast rut with the same old choices day after day.  Try some healthier options in the coming year like homemade oatmeal, plain Greek yogurt, cottage cheese, fresh fruit, homemade smoothies, or my favorite – eggs.  Don’t miss the opportunity to nourish your body well at the start of the day.  In a hurry?  Check out some of the great new breakfast options available that are less carb-centric at your neighborhood Brookshire Brothers.  I’ve seen protein packed options like egg sandwiches sans the bread in my local refrigerated and freezer cases. 
5. Take walks. Walking is a great way to connect with nature, friends, and family.  It’s also a foundational human movement that we often neglect as being essential to good health.  Strive to walk three to five miles a day like most of humankind has over the course of history – our bodies are made to walk.  Include a walk – short, long, or anywhere in-between -- as part of your daily routine as often as possible. 
6. Eat plants. Most of us aren’t eating enough wholesome plant foods.  Including a wide variety of fruits and vegetables in your diet is a no-brainer, but don’t neglect the other plant food superstars like nuts, seeds, lentils, beans, peas, and a variety of whole grains other than wheat.  Plant foods are always a great choice, so when you reach for a snack and plan a meal, remember to aim to include whole plant foods more often and skip the processed stuff as much as possible.  
7.  Get bored. I am a big believer in staring out the window, without a phone or any other distraction in hand.  Allow your mind to wander and drift without being beckoned by the many distractions and forms of entertainment we tend to gravitate toward.  Take a couple minutes each day to hit the pause button without any form of entertainment or distractions and just “be.”

Savory Cajun-Spiced Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 2 tablespoons extra virgin olive oil
    • ½ teaspoon garlic powder
    • ½ teaspoon paprika
    • ½ teaspoon cumin
    • ¼ teaspoon ground thyme (or ½ teaspoon dried thyme leaves)
    • 1/8 teaspoon white pepper or black pepper
    • 1/8 teaspoon cayenne pepper
    • Salt to taste

• • • Spread popcorn on a large sheet pan. 
    • Drizzle with olive oil. 
    • Mix all spices together in a small bowl and sprinkle over popcorn. 
    • Season with salt to taste. 
    • Toss to combine and serve.

Peanut Butter and Chocolate Drizzle Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 2/3 cup chocolate chips, semi-sweet or milk chocolate
    • 1 teaspoon coconut oil or other neutral tasting cooking oil
    • 2/3 cup no-stir peanut butter (creamy or crunchy, as desired)

• • • Spread popped popcorn out on a large sheet pan.
    • Warm chocolate chips and oil in a microwave-safe bowl for 1 minute on 50% power.
    • Stir and then warm for an additional 15-30 seconds at a time at 50% power, stirring after each time, until chocolate chips are fully melted.
    • Drizzle chocolate over popcorn with a spoon.
    • Warm peanut butter in a microwave-safe bowl until warm enough to drizzle, about 30-60 seconds. Drizzle peanut butter over popcorn.
    • Allow chocolate and peanut butter to cool enough to harden (can be done in the refrigerator), and enjoy!

Cookie Butter Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 1/3 cup white chocolate chips
    • 2/3 cup Biscoff cookie butter
    • Optional:  Sprinkles for decoration

• • • Spread popped popcorn out on a large sheet pan.
    • Warm white chocolate chips and cookie butter in a microwave-safe bowl for 1 minute on 50% power.
    • Stir and then warm for an additional 15-30 seconds at a time at 50% power, stirring after each time, until mixture is fully melted.
    • Drizzle mixture over popcorn with a spoon.
    • Add sprinkles as desired.
    • Allow topping to cool enough to harden (can be done in the refrigerator), and enjoy! 

Angela Larson is a registered dietitian nutritionist (RDN) who works with Brookshire Brothers promoting real fresh, real delicious foods.  Delicious food is her passion, so she loves trying new recipes and exploring the more holistic side of health and nutrition.  When Angela isn't working with Brookshire Brothers, she's a mostly stay-at-home mom who loves to cook, garden, and spend time outdoors with her husband, Austin, and their two daughters.

• • • ¼ large red onion, diced small
    • 2 tbsp. red wine vinegar
    • 1/4 teaspoon kosher salt (or 1/8 teaspoon table salt)
    • 3 tbsp. lemon juice (from one lemon)
    • 2 tbsp. honey
    • 3 tbsp. olive oil
    • 5 cups thinly sliced cabbage (10 oz.)
    • 3/4 cup fresh pomegranate seeds (from one large pomegranate)
    • 1 large unpeeled apple, cored and diced (any variety desired)
    • 3/4 cup pecans, lightly toasted and chopped coarsely
    • Salt and pepper to taste
    • 1/2  tsp. table salt

• • • Pickle the red onions by combining them with red wine vinegar and ¼ teaspoon kosher salt. 
    • Set aside to pickle while preparing the other ingredients (at least 15 minutes). 
    • Combine lemon juice, honey, and olive oil in a well-sealed jar and shake vigorously to combine.  (Alternately, combine in a bowl and whisk well.) 
    • Combine cabbage, pomegranate seeds, and diced apple in a bowl. 
    • Drizzle dressing over the top, add pickled onions and all the pickling liquid, and toss to combine. 
    • Add toasted pecans and salt. 
    • Add black pepper to taste.
    • Serve. 

Spicy Roasted Cauliflower with Pecorino Romano Cheese

• • • 1 head cauliflower, washed and outer leaves trimmed
    • 2 tbsp. extra virgin olive oil
    • 2-3 tbsp. grated Pecorino Romano cheese
    • ½ tsp. red pepper flakes (or less if a less spicy dish is desired)
    • Salt and pepper

• • • Position oven racks to top and bottom positions. 
    • Preheat oven to 450 degrees. 
    • Prepare a large sheet pan.
    • Halve cauliflower through central stem.
    • Cut each half into four equal wedges.
    • Trim bottom of cauliflower stem to remove any tough parts. 
    • Place on sheet pan and drizzle with olive oil. 
    • Sprinkle evenly with salt and pepper, to taste. 
    • Place cauliflower on bottom rack of oven and roast for 10-12 minutes. 
    • Rotate pan and move to top rack of oven for an additional 10 minutes until cauliflower is tender and edges have browned. 
    • After removing from oven place on serving platter and sprinkle with grated cheese and red pepper flakes. 
    • Serve immediately.

• • • 4 tbsp. unsalted butter, cut into 4 pieces
    • 2 tbsp. half and half
    • ½ tsp. table salt
    • ½ tsp. granulated sugar
    • 2 pounds sweet potatoes

• • • Combine butter, half and half, salt, sugar, and sweet potatoes in a 3 to 4 quart saucepan. 
    • Cook, covered, over low heat, stirring occasionally, until potatoes fall apart when poked with a fork, 35-45 minutes. 
    • Off heat, mash sweet potatoes in saucepan with potato masher. 
    • Stir in pepper and serve immediately.  

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!