summer peach oatmeal

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At times over the years, I’ve considered making this a blog of oatmeal recipes. It’s pretty much my favorite food, I’ll eat it just about any time of day and it’s been my breakfast of choice for the strong majority of my life.

What I’ve added to the oats has definitely changed over the years however. From the brown sugar, milk, and stink bugs (aka raisins) of my youth, to the 10 carefully counted blueberries and half a banana of the days when I ate religiously too rigid during my eating disorder, to now when the toppings are varied and more numerous, oatmeal has been my tried and true.

 

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For many years the one ‘error’ I made in my morning bowl was that I was afraid of adding any healthy fats to it. I notice this with others too. Either seasonal fruits or berries or dried fruit are a popular topping but the thing about eating nutrient rich foods like fresh berries or anti-oxidant filled fruits (and vegetables), is that without a carrier fat in the meal they’re eaten with, those fat-soluble vitamins A, D, E, and K can’t actually be absorbed. We need healthy fats to make them effective. After years of being afraid of fat, I’m now a big fan of eating it in moderate amounts since fats are important for both cellular and hormonal health. Fats surround all cells and organelles in what is called the phospholipid bilayer and they are essential for proper cellular development, as well as carrying messages throughout the body in the hormones.

It’s important for us to eat a variety of fat types from foods rich in saturated fat to the unsaturated mono and polyunsaturated omega 6 and 3 fatty acids. Our modern diets tend to be less diverse and mainly have an abundance of saturated and omega-6 polyunsaturated fats. The omega 6 fats are found in soy, corn, safflower, sunflower and peanut oils, as well as sesame, sunflower, and pumpkin seeds, and most nuts. In whole food form, they are incredibly healthy and essential, but need to be balanced with omega-3 fats such as freshly ground flax, chia, walnuts and wild caught cold-water fish such as salmon, halibut, anchovies, cod, and sardines. The ratio of omega 6 to omega 3’s should be under 5:1 to be considered anti-inflammatory and for most individuals, this ratio is at least 20:1 or more.  For anyone with health concerns that are inflammation-related such as any of the common ‘lifestyle diseases’ like diabetes, high cholesterol or blood pressure, autoimmune conditions, arthritis of any type, and/or you are an otherwise healthy athlete looking to improve recovery between workouts, consuming those delicious nutrient-filled fruits and vegetables along with a healthy fat source and eating an optimal balance of omega 3s and 6s can be incredibly helpful. (My personal example is as an athlete trying to improve recovery and with an underlying chronic autoimmune/arthritic-like condition.)

One other thing to note is that all fat digestion first takes place in the mouth from chewing and saliva beginning to break down food–so chewing is important–and intestinal digestion requires bile salts and pancreatic lipase, an enzyme that specifically helps to break down and absorb fat molecules. If you find you don’t digest fats well, consider sending me a note. There are lots of natural ways to assist the digestive process!

 

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Now for my favorite oatmeal bowl lately. It’s got a super-seasonal local peach chopped and added in the last few minutes to old-fashioned oats, a pinch of salt, a teaspoon or so of tahini, and a good tablespoon of ground flax seed. In the summer, I tend to always add a sprinkle of fennel seeds, which also support digestion, and then top it all off with a bit of cinnamon.

 

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Creamy Summer Peach Oatmeal, makes 1 large or 2 small bowls

1 1/2 cups water
1/2-3/4 cups old-fashioned oats, gf certified as necessary
1/8 tsp. salt
1 tsp. fennel seeds
1 large peach, chopped
1 tsp. tahini
1 Tbs. ground flax
cinnamon, to sprinkle

  • Bring the water to a boil, add the oats, and turn down to medium-low. Cook until nearly all the water is absorbed and then stir in the remaining ingredients except the cinnamon. Cook until it is creamy and all the water is absorbed.
  • Turn out into a bowl and then top with cinnamon.
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Sourdough Pizza! {gluten + dairy-free}

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Every summer I have a meal that’s on repeat, usually as a way to use what’s coming in fast from the garden or otherwise to appease my cravings. Last summer that was kitchari and a green soup/sourdough pairing, the summer before that was zucchini noodles and pesto, and this summer it is this sourdough pizza with roasted vegetables. I’ve been making this pizza on the weekly for months and am not about to grow tired of it.

 

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If you’ve ever tried gluten-free pizza out on the town, you’ll likely know the experience is regularly disappointing and the ingredient list is fairly terrible. I’ve almost entirely given it up, especially too since there are very few establishments where cross-contamination is not a huge issue. (I once worked in a bakery. When working with flours, gluten is everywhere.) What I like about this recipe is that it’s super easy, takes only minimal planning ahead, is truly bready and delicious, allows me to feed my sourdough starter regularly without making way more bread than I can eat or throwing it out, and the sourdough fermentation allows for better mineral and vitamin absorption from the flours, leading to overall happier digestion and long-term health.

Prior to a few years ago, pizza was my long-time favorite food, and still is William’s, and this crust satisfies his discerning pizza palate enough that it actually qualifies as pizza, whereas most gluten and dairy free versions do not. Our favorite way to top this lately, in addition to the roasted vegetables and our house red sauce, is to slide a fried egg on top, but I deviated here and listed my topping ideas and recipes below.

 

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Sourdough Pizza Crust {gf + vegan}, makes 1 medium pizza, enough for about 3 people
This is adapted from King Arthur Flour’s sourdough recipe, which uses wheat flour. If you’re not gluten-free, the recipe should still work in the same quantities by swapping out the flour types. 

120g sourdough starter (50:50 buckwheat flour:water)
100 g hot tap water
150 g all-purpose gluten free flour
½ teaspoon sea salt
¼ tsp. yeast

  • If any liquid has collected on top of your refrigerated starter, stir it back in. Spoon 120 grams starter into a mixing bowl. Note: Then feed the remainder of your starter.
  • Add the hot water, flour, salt, and yeast. Mix to combine. It will at first be fairly wet. Cover the bowl and allow to rise until it’s just about doubled in size. This will take about 2 to 4 hours. The time it takes to rise depends on when you last fed the starter; a starter that’s been fed rather recently will react to the addition of flour and water more quickly than one that’s been neglected for a while. For a faster rise, place the dough somewhere warm (or increase the yeast). To slow it down, put it somewhere cool.
  • When the dough is risen, but still fairly wet, pour it out onto a pizza stone or pan and shape it into a flattened disk. Sprinkle the dough with a small amount of flour and then with a rolling pin that also has been lightly floured, gently roll the dough towards the edge of the pan; when it starts to shrink back, let it rest again, for about 15 minutes. Finish pressing the dough to the edges of the pan. Cover the pan, and let the dough rise until it’s as thick as you like, or, if you’re impatient, beginning topping as it is.
  • Towards the end of the rising time, preheat your oven to 450°F.
  • Turn the edges of the dough over to give it a traditional crust, or if you forget as I did above, it will still turn out just great.
  • Top with your preferred sauce and toppings, and bake for 15-16 minutes, or until the toppings are as done as you like, and the bottom is cooked through.

My current favorite toppings:
Our house pizza/tomato sauce
Sophie’s Cashew Mozzarella
Tempeh Sausage
Seasonal Roasted Vegetables
A fried egg for each serving

Spanish Salad with Hazelnut + Paprika Dressing

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In the last couple weeks, I’ve had a strong inclination to be more mindful when shopping for food and to put more emphasis on supporting local growers, producers, and processors. Part of this, I think, stems from the recent fires here in the west, and several conversations about a warming climate and how we will have to adapt some of our food and/or growing conditions now and on into the future. I count myself very fortunate to live in an area of the world that is rich in agricultural and ecological diversity, and one in where a strong local food scene is thriving, but I also know the many hands that go into supporting the kind of community I want to live in, and how much consistent work it takes to advocate for a local food system–as well as the flip side of how we rely so much on the status quo with generally no thought to what will happen if… natural disaster, climate change, soil degradation and nutrient depletion, loss of community due to choosing mass-market businesses, etc.

 

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On this topic I’m inspired lately by Andrea’s plan for a locally grown September, and her invitation for others to share in a similar challenge, which I’m structuring in my own way. If you’ve been reading long, or read back into the archives, you’ll know that for me, developing a connection to what is produced locally and in relationship with the producers in my community kick-started and supported me out of my disordered relationship to eating many years ago, and it’s this connection to place and community through food that always assists me when I begin to fall even a little back into old habits.

This salad came about because of my refocus on mindful consuming, using what I have grown and what’s produced nearby, while at the same time taking inspiration from Sara Forte’s Spanish chopped salad in her Bowl + Spoon cookbook.

Before I get there though, this article shares some of the conversations in California (and likely elsewhere) about long-term crop planning and climate change.

And this article, in which I’m interviewed, speaks a little to the impact of our dietary choices on our environment.

Enjoy, or just enjoy this salad. It’s a good one!

 

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Hazelnut + Paprika Spanish Salad
1 small bunch kale, chopped
1 head romaine lettuce, chopped
3-4 cups arugula, torn into small pieces
2-3 green onions, finely diced
1 cup halved cherry tomatoes
1 small, diced apple
1-2 medium cucumbers, diced
1/2 cup cooked lentils
1/4 cup toasted hazelnuts, chopped
2-4 Tbs. parsley, minced

Hazelnut + Paprika Vinaigrette
1 clove garlic
3 Tbs. sherry or wine vinegar
3 Tbs. toasted hazelnuts
3/4 tsp. smoked paprika
2 tsp. honey
2 Tbs. parsley, minced
3 Tbs. extra virgin olive oil
1/2 tsp. sea salt
freshly ground black pepper, to taste
1-2 Tbs. water, to reach desired consistency

  • Blend the vinaigrette ingredients until smooth in a food processor or blender. Add a little water at the end to thin, as necessary.
  • Combine the salad ingredients in a large bowl. Drizzle atop 2/3 to 3/4 of the vinaigrette and toss to coat. Add a little more until you’ve reached your desired dressing level.
  • Serve immediately, while nice and fresh!