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Author: Anne

Pineapple Chocolate Coconut Overnight Oats Recipe

Looking for a quick easy breakfast you can take on the run? Try this tropical overnight oats recipe!

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You can use any combination of oats, liquid (cow milk, coconut milk, water, or juice), fresh or dried fruit, and nuts – the recipe below even has a little dark chocolate! Prep breakfast the night before, warm in the microwave if you like, or just grab the jar from the fridge and go. Now you have no excuse for skipping breakfast!

Why “overnight”? You may have heard me talk about the benefits of soaking your grains. The folks at Nourished Kitchen suggest you can “enhance the nutrient profile” of your grains and make them easier to digest by soaking overnight (read all about that here). You may warm the milk slightly, add all other ingredients, cap the jar and leave it on the counter. If the thought of warm milk left out overnight makes you squeamish, pop the jar in the fridge.

The basic overnight oats recipe is as follows: 1/2 cup oats, 1 cup liquid, a small amount of the toppings of your choice like nuts, and fresh or dried fruit, plus 1 tsp spices (I like cinnamon, cardamom, clove, and nutmeg) a pinch of salt, and if you like a splash of acid like yogurt, apple cider vinegar or lemon juice.

I recently played my favorite game of “what’s in the fridge/ pantry” and came up with this combination of fruit, nuts and coconut milk and it was delicious!

Here are the tropical oats before going in the fridge…

Overnight oats before 2.16

 

…and the next morning, ready to eat! They puff up a bit as the grains absorb the liquid.

Overnight oats after 2.16

Below is my recipe for pineapple dark chocolate coconut overnight oats. Try it and if you like it or have feedback please leave a comment below.

 

Overnight oats ingredients 2.16

 

Pineapple Chocolate Coconut Overnight Oats

 

Ingredients:

  • 1/2 cup oats
  • 1 cup full fat coconut milk
  • 2 tsp ground chia seeds
  • 2 tsp ground flax seeds
  • 2 Tbsp chopped dark chocolate
  • 2 Tbsp chopped pecans
  • 2 Tbsp shredded (unsweetened) coconut
  • 1/3 cup chopped pineapple
  • 2 tsp ground cinnamon
  • pinch of sea salt
  • 1 tsp apple cider vinegar

Directions:

  1. Put all ingredients into a glass jar and shake well to combine. Seal with a lid and place in fridge overnight.
  2. You may enjoy oats as is, or if they are too thick for your liking thin with a few spoonfuls of milk, yogurt, or juice. I prefer my oats warm so I heat mine for one minute in the microwave before eating.

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Pomegranate, Kale, and Wild Rice Salad

Ok the holidays are over, the sweets are (hopefully) out of the house, the relatives have gone home, now back to a more normal schedule and diet. I did pretty well for the month of December but definitely consumed more sugar then usual. This month I am taking a sugar break, and incorporating more green leafy veggies and whole grains into my diet. This salad is the perfect healthy start to the new year. Try it and let me know what you think.

Pomegranate, Kale, and Wild Rice Salad

Salad Ingredients:

  • 1 cup pomegranate seeds
  • 2 cups shredded kale
  • 2 cups wild rice, cooked and chilled
  • 4 clementines, peeled and sliced
  • 1/4 cup hazelnuts, toasted
  • 1/4 cup feta cheese

Dressing ingredients:

  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1/3 cup orange juice
  • 4 shallots, minced
  • salt and pepper to taste

Directions:

  1. Make dressing. Place all ingredients in a jar with a lid and shake until combined.
  2. Make salad. In a large bowl mix pomegranate seeds, kale, and cooked rice with the salad dressing.
  3. Top with sliced clementines, toasted nuts and feta.
  4. Enjoy!

 

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

January Five Exercises For Leg Strength, Core Strength And Spine Flexibility

I visited my family for Christmas and found out my 14 year old nephew has been doing yoga. He agreed to be my fitness model for this month’s Five. Here he is (in seventy degree Florida weather) demonstrating this month’s moves.

See if you can do one minute of each of these every day this month. Click here for a full description of these exercises.

 

Chair Pose

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Downward Facing Dog

Hundreds

Leg Circles

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Seated Twist

David Seated Twist 1.16

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional before beginning a new exercise program. Listen to your body and modify these moves as you need to.

Studies Show Massage Therapy May Boost Immune System Function

Cold and flu season is here, what is your winter wellness plan?

Anne n Linda Massage 2013 (2)

How about scheduling a weekly or monthly massage? Studies have shown that those with compromised immune systems who receive regular massages had stronger immunity as a result.

 

“Researchers working with patients with compromised immune systems have found massage therapy can improve how the immune system functions,” said Jeff Smoot, President of the American Massage Therapy Association (AMTA). “Those same benefits translate to people seeking to fight off the common cold, flu and other seasonal illnesses.”

Contact Anne today to schedule your next massage. (503) 705-4762

 

Anne McCranie is a Portland (Sellwood), Oregon based massage therapist and personal trainer. She offers Swedish massage, hot stone massage, cranio sacral and myofascial release work.

Gluten Free Apple, Cranberry, And Pecan Crisp

Looking for an easy breakfast or dessert that is sure to please a crowd? This not too sweet crisp is easy to assemble and delicious served warm or cold.

Apple Cranberry Crisp 5 12.15

I used a mix of granny smith, red delicious and braeburn apples. Use gluten free oats to make this recipe gluten free. With only 3/4 cup of maple syrup in the filling and 1/2 a cup of brown sugar in the topping the apple and cranberry flavor really comes through and the dish is not overly sweet.

Apple Cranberry Crisp 2 12.15

Ingredients:

Topping

  • 1 cup quick oats
  • 1 cup almond flour
  • 2/3 cup pecans, chopped
  • 1/2 cup brown sugar
  • 1/2 Tsp sea salt
  • 1 stick (8 Tbsps) butter, melted

Apple filling

  • 6 apples cored and chopped into 1″ chunks
  • 2 cups fresh or frozen cranberries
  • 3/4 cup maple syrup
  • 2 Tbsp cornstarch
  • 1 Tbsp lemon juice
  • 1 Tsp ground cinnamon

 

Directions:

1. Preheat oven to 350. Butter a 9 x 13 inch baking dish.

2. Make topping: In a large bowl mix oats, flour, pecans, sugar and salt. Add melted butter and press into small clumps. Put topping in the freezer while you assemble filling.

Apple Cranberry Crisp 1 12.15

3. Make filling: In a large bowl mix apples, cranberries, maple syrup, cornstarch, lemon juice and cinnamon. Pour filling into pan spread it out, pressing the fruit into the corners.

Apple Cranberry Crisp 3 12.15

4. Spread topping over filling, evenly distributing it to cover the apple mixture.

5. Bake for an hour, or until the crust is lightly browned and the filling is bubbly. Let it cool for twenty minutes. Serve and enjoy!

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.