Oatmeal Pancakes with Walnut Butter

These are the best pancakes ever!! Slightly adapted from the recipe used by Morning Glory restaurant in Oregon. As a bonus they can be easily be modified to be gluten free, dairy free or vegan with the modifications below (see *) without detracting whatsoever!

Serves: 4

Total Time: 30 minutes: 15 prep (night before), 15 cook time

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Ingredients:

Pancake mix:

  • 2 cups uncooked oatmeal (*gluten free oats if needed)

  • 2 cups almond milk (*any milk substitute will work but I like the sweetness of almond)

  • 2 eggs lightly beaten (*can substitute with 2 tablespoons chia seeds for vegan)

  • 3 tablespoons melted butter (*can reduce or substitute for coconut oil)

  • 1/2 cup flour (*gluten free if needed)

  • 1 teaspoon baking soda

  • 1 teaspoon baking powder

  • 1/2 teaspoon salt

  • 1/4 cup brown sugar

Walnut butter:

  • 1/2 cup butter (*can substitute with coconut oil)

  • 1 tablespoon brown sugar

  • 1/4 cup toasted and chopped walnuts (*could substitute with pecan or cashew nuts if allergic)

What to do:

The night before…

  1. Mix the dry ingredients (sugar, flour, oatmeal, baking soda, baking powder, salt)

  2. Mix the wet ingredients (eggs, milk, melted butter, sugar)

  3. Stir to combine

  4. Mix walnut butter ingredients together

  5. Let pancake batter and nut butter sit in fridge overnight in closed containers

The morning of…

  1. Preheat oven to 200 degrees to warm pancakes as you finish

  2. Heat up griddle or nonstick frying pan to medium heat

  3. Spray with non stick oil or butter

  4. Pour batter onto griddle in ~1/4 cup spoonfulls and let sit until golden brown on bottom

  5. Flip and cook until finish- note the oatmeal will take longer to cook than normal pancakes so just be patient and don’t get the griddle too hot.

  6. Warm pancakes in oven until finished flipping

  7. Stack em’ up and top with real maple syrup (ideally Papa Kutschenreuter’s) and enjoy! If you don’t use all the batter, refrigerate for tomorrow’s breakfast.

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Tuna Poke Bowls (Lazy Man's Sushi)

Prep time: ~1 hour (rice is most time consuming)

Serves 4

We got turned onto poke during a trip to Hawaii a few years ago and it immediately became one of our favorite foods. On the boat, this was our go-to lunch or dinner when we had tuna on hand and weren’t up for rolling sushi. Choose from two sauce/flavor recipes below for a classic recipe, or a jazzier versions with mango and extra jalepeno!

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Ingredients:

  • 1 lb sushi grade tuna

  • 1 cup sushi rice (should be a white short-grain rice, often specifically labeled for sushi)

  • 3-4 green onions

  • 1 jalepeno

  • 1 mango or avocado (optional)

  • 1/4 cup soy sauce

  • 2 Tablespoons rice vinegar

  • 2 teaspoons sugar

  • 1 Tablespoon sesame oil

  • 1 teaspoon grated fresh ginger

  • 1 Tablespoon sesame seeds

  • Salt

What to do:

Prepare rice

  • Note: Detailed instructions can be found on epicurious.com, but here are the basics. There are a lot of subtleties to making a perfect sushi rice you can study up on on the internet. Luckily, using sushi rice in a poke bowl is more forgiving than using in sushi rolls.

  • Rinse your rice in a bowl and strain through several changes of water until the water runs pretty clear, not dark and murky

  • Fill saucepan with 1 cup water, 1 cup rice

  • Turn stove to medium high, bring to a boil, then reduce to simmer

  • Simmer for 10-15 minutes until water is absorbed.

  • Remove from heat, let stand for 10 minutes

  • Mix 2 teaspoons rice vinegar with 2 teaspoons sugar, and 1 teaspoon salt in a small saucepan over stove, or in microwave until dissolved

  • Transfer rice to a mixing bowl and toss with rice vinegar/sugar mixture. Toss periodically until cooled to room temp

Prepare fish

  • Cut fish into 1/2 to 1 inch cubes with a sharp knife, set aside in a large bowl

Prepare garnishes and sauces

  • Thinly slice green onions, jalepeno (remove seeds), and chop mango or avocado (optional)

  • Whisk the soy sauce, rice vinegar, sesame oil, ginger and half of jalepeno in a separate bowl. Adjust to your tastes. You can spice up with additional jalepeno or red pepper flakes, sweeten with honey or maple syrup, or make more flavorful with pressed garlic or a dash of fish sauce.

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Put it all together

  • Put the freshly cut cubes of tuna and mango (optional) into a large bowl

  • Pour the sauce over and stir a bit

  • Put a scoop of rice in each bowl

  • Top with a scoop of seasoned poke

  • Garnish with sesame seeds, green onions, cilantro and additional jalepeno (optional)

Feel free to mix and match with new toppings and sauce variations depending on your tastes and what you have on hand. Great topping additions include pineapple, radish, edamame, cucumber, scallions and macadamia nuts!

Quinoa Fish Bowls

Serves 3-4

This has been one of our new go-to healthy feel good meals this year. Mix and match vegetables, fish and sauces to keep things interesting meal after meal!

Ingredients

  • 1 cup quinoa

  • 2-4 filets of fish depending on size- Mahi, striped bass or snapper are our favorites for this recipe.

  • Pick and choose some toppings- for us this usually just depends on what we have in our produce hammock onboard!:

    • Avocado

    • Carrots

    • Radishes

    • Onions- Saute in olive oil

    • Sweet potato- Slice, lather in some olive oil and bake @ 400 for 20 min

    • Plantain- Saute in olive or coconut oil

    • Cilantro

    • Hummus

  • Choose a sauce

gourmet healthy quinoa bowls

What to do:

  • Prepare quinoa. Bring 2 cups water to a boil. Add 1 cup quinoa and reduce to simmer. Cover and simmer for 15 minutes until liquid has absorbed and quinoa can be fluffed with a fork. Turn off heat and let sit for 5 min.

  • Chop and prep toppings according to above notes

  • Season fish fillets and grill or fry in hot canola oil (2-3 minutes on each side depending on thickness of fillets)

  • Assemble your sauce choices! We like to have a few options to mix and choose from for each meal.

  • Plate quinoa, toppings and fish

  • Enjoy some delicious clean eating!

Healthy quinoa fish bowls clean eating vegetarian
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Chia Mango Oatmeal

A feel-good breakfast favorite whether we’re somewhere tropical, or just wishing we were!

Serves 3-4

Ingredients:

  • 1 cup Steel cut oats

  • 1 mango

  • ⅛ cup chia seeds

  • ¼ cup maple syrup

  • ½ tsp salt

  • Shredded coconut and hemp for garnish

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What to do:

  • Soak chia seeds with ¾ cup water. Should form a gel after 5-10 min.

  • Prepare steel cut oats. Bring 3 cups water to a boil. Add ½ tsp salt and  cup oats. Reduce heat to simmer. Cook 10-20 minutes, stirring occationally. If you’re like me you will overflow the oats everytime. I hardly even aspire not to anymore, and drive Joe crazy messing up the stove top. If you leave uncovered, or only partially covered, have a good low simmer setting, and keep a close eye you may be able to keep things clean!

  • Meanwhile, cut up your mango into cubes.. Also a messy endeavor!

  • Plate oats, then chia seed gel, then mango.

  • Pour maple syrup over and top with coconut or hemp seeds

  • Enjoy!

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Coconut Lime Baked Black Sea Bass

Ingredients

  • small or medium white fish, scaled and cleaned with bones in (recommend sea bass or snapper)

  • 1 can coconut milk

  • 1/4 cup olive oil

  • 2 limes

  • 1 jalepeno

  • cilantro

  • ginger (1 tablespoon grated)

  • garlic (2 cloves)

  • dried red pepper flakes

  • salt and pepper

What to do

Pre-heat oven to 375

Thinly slice lime, garlic, jalepeno and chop cilantro. Grate fresh ginger.

Cut slit in both sides of fish. Season both sides and slits and inside the belly with olive oil, salt and pepper, jalepeno and cilantro. Set in cast iron or roasting pan.

Mix coconut milk, garlic, ginger, red pepper flakes, lime juice and lime zest in a bowl and pour over fish.

Bake for 25-30 minutes, flipping fish over mid-way through. 

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Serve atop coconut rice (I used this recipe from Little Broken: Cilantro Lime Coconut Rice) and garnish with lime juice, leftover lime and cilantro.

Ta-da!

Ta-da!