Sunday, September 6, 2026

High Protein Overnight Oats

 



  • 1/2 cup rolled oats
  • 2 Tbsp hulled hemp seeds
  • 1 tsp chia seeds
  • 1/2 tsp ground flaxseed
  • 1.5 cups plant milk 
  • 1 Tbsp pumpkin seed or almond butter
  • Monk fruit to taste

Instructions
 

  • Add rolled oats, hemp seed,s and ground flaxseed to a mason jar.
  • Pour in milk and monk fruit, and spoon in the pumpkin seed or almond butter. Stir well so the milk is evenly distributed amongst the oats and seeds. Place in the refrigerator for about two hours, giving it a stir after 30 minutes if you can.
  • Serve with toppings of your choice, such as fresh fruit or more suitable nut or seed butter.

https://www.throughthefibrofog.com/high-protein-overnight-oats-no-protein-powder/

Saturday, September 5, 2026

Gut-Healing Stewed Apples *****

 I doubled the recipe and it was delicious, especially on Overnight Oats.


Gut-Healing Stewed Apples
Ingredients
1-2 large organic apples
1 tsp cinnamon
1 tsp vanilla
1/3 cup filtered water

Directions
1. Wash and core apples (no need to peel).
2. Chop into small cubes.
3. Add apples, cinnamon, vanilla, and water to a saucepan.
4. Simmer on low until soft (10–15 minutes).

👉 Enjoy over Greek yogurt, stirred into oatmeal, blended into smoothie


 @happyhealingtx


H

Oat Milk Coffee Creamer *****

 Very good!  It separates but mixes instantly after shaking.  At the bottom of the mug, the milk was thick and oaty tasting.  Next time, I'll try filtering it twice.



  • 1 cup rolled oats, cold (I put them in the freezer overnight)
  • 2 cups cold filtered water (I refrigerated it overnight)
  • 1/4 cup MCT oil 
  • 15 drops 100% monk fruit liquid
  • Capful vanilla extract
  • Pinch sea salt

Instructions

  1. Place oats and water into Vitamix. Blend at high speed for 30 seconds. (Don't blend too long if using a high-speed blender because it will heat the liquid and the oat milk will become too thick and gooey.)
  2. Place nut milk bag or layers of cheesecloth in a measuring cup. Pour the oat and water mixture into the bag. Gather edges or pull string of bag and suspend over the measuring cup to strain the liquid from the solids. Gently squeeze or twist the bag or cloth to remove as much of the liquid as possible. Do not force it through the nut bag or cheesecloth because it will become slimy.)  Discard the oat pulp or save for another purpose. 
  3. Rinse out blender and lid to remove any of the oat residue. Pour oat milk into the blender along with MCT oil, monk fruit, vanilla, and sea salt . Blend for 30-60 seconds until well-combined. Transfer to a mason jar. Store in refrigerator for 3-4 days. 
  4. Shake well before using. The creamer will separate into a thicker cream and a thinner, watery liquid. It doesn't mean the creamer is spoiled. If the creamer looks bubbly and smells sour, discard. 


What to do with the oat pulp:

  • Add to smoothies, cookies, muffins, pancakes for extra fiber.
  • Combine with a little castile soap and use as a gentle face, hand, and body scrub.
  • Place pulp in an old pair of tights - tie a knot at the top and drop into bath water as a soothing soak.

Thursday, September 3, 2026

Easy Hummus

 



1 ½ cups cooked chickpeas 

¼ cup fresh lemon juice, from 1 large lemon 

¼ cup well-stirred tahini (try our tahini recipe)

1 small garlic clove, minced

2 Tbsp extra-virgin olive oil, plus more for serving 

½ tsp ground cumin

Sea salt to taste

2-3 Tbsp cold water 

Dash ground paprika, sumac, or Za’atar for serving



Whip the tahini and lemon juice: In the bowl of a food processor, (or try making in the Vitamix) combine the tahini and lemon juice and process for 1 minute. Scrape the sides and bottom of the bowl, then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

Add olive oil and spices: Add the olive oil, minced garlic, cumin, and ½ teaspoon of sea salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl, and then process for another 30 seconds or until well blended.


Add the chickpeas: Add half of the chickpeas to the food processor and process for 1 minute. Scrape the sides and bottom of the bowl, then add the remaining chickpeas and process them until thick and relatively smooth, 1 to 2 minutes.


Thin with water: The hummus will likely be too thick and still have tiny bits of chickpea. To fix this, slowly add 2 to 3 tablespoons of cold water with the food processor turned on until you reach the perfect consistency.

To finish: Taste and adjust as needed with more salt or lemon. Serve with a drizzle of olive oil and a sprinkle of paprika, sumac, or Za’atar over the top.


NOTES:

  • Storing: Store hummus in an airtight container and refrigerate for up to one week. Freeze it, covered with a thin layer of olive oil, for up to one month.
  • Chickpeas: Use canned chickpeas or home-cooked chickpeas for this recipe. Here is how we cook dried chickpeas.
  • Hummus without tahini: For the best hummus, which rivals our favorite store brands, use tahini. However, a chickpea puree without it is still quite delicious. Just add more olive oil. Another option is to use natural, unsweetened, creamy peanut butter in its place.
  • If you like garlicky hummus: Increase the garlic by a clove or use roasted garlic.
  • Aquafaba for fluffy hummus: This is the thick, starchy liquid in a can of beans (or the bean cooking liquid). You can use this instead of water in the last step of the recipe. Instead of plain water, add a splash of aquafaba at the end. As it whips, it creates an incredibly light and airy texture. Taste your aquafaba first. If it’s too salty, use less salt when making the recipe above.
  • Tahini and lemon juice are not creaming: Depending on your food processor, the blade might not come into contact with the tahini and lemon juice. You need to increase the amount of liquid in the food processor, so add the olive oil. If they still do not cream, add a tablespoon of cold water.
  • Blender: A food processor is best for making hummus, but a high-powered blender will work. Be sure to scrape the sides down a few extra times as you make it.

Saturday, August 22, 2026

Salmon from Frozen *****

 Very good.  I didn't use a sauce, but I used the salmon seasoning recipe with smoked paprika, garlic powder, onion powder, oregano, cumin, and sea salt.  Delicious and so easy!




  • 4 (4-6 oz.) salmon fillets
  • 2 tsp olive oil 
  • Sea salt and other seasonings or sauces

  • Preheat the oven to 450°F.
  • Rinse frozen fish under cold running water to remove any ice crystals.  Pat dry.
  • Arrange the salmon in a single layer on a rimmed baking sheet. Brush lightly with oil on all sides and sprinkle with salt and any other seasonings.
  • Bake for 4-5 minutes. Remove from the oven and add any sauce.
  • Continue to bake until the salmon is hot and flaky in the center, 8-12 more minutes. If your sauce is getting too brown, cover the salmon loosely with foil. Thicker fillets may need a few extra minutes to cook through.

Salmon Seasoning Recipe

 



  • 1 tsp smoked paprika 
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp dried oregano
  • ½ tsp sea salt 
  • ¼ tsp ground cumin

Sunday, August 2, 2026

Instant Pot Dried Beans *****

I made a half recipe of black beans.  Excellent! 





  • 1 pound (2 cups) dried beans, rinsed and sorted 
  • 8 cups water
  • 1 bay leaf
  • 1 medium onion, sliced
  • 2 tsp sea salt