Oatmeal With Nuts and Seeds and Sheet-pan Salmon With Roasted Vegetables Recipe

Oatmeal with Nuts and Seeds

This recipe creates a customizable and delicious oatmeal breakfast packed with protein and healthy fats from the nuts and seeds.

Ingredients:

• 1/2 cup rolled oats (or quick oats for a faster cooking time)
• 1 cup milk (dairy or non-dairy)
• 1/4 cup water (optional, adjust based on desired consistency)
• Pinch of salt
• 1/4 cup chopped nuts and seeds (almonds, walnuts, pecans, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sunflower seeds – any combination you like!)
• 1 tablespoon dried fruit (raisins, cranberries, cherries, chopped dates, etc. – optional)
• Toppings (optional): fresh fruit (berries, banana slices, etc.), honey, maple syrup, brown sugar, yogurt, nut butter

Instructions:

1. In a saucepan, combine the rolled oats, milk, water (if using), and salt.
2. Bring the mixture to a boil over medium heat, stirring occasionally.
3. Reduce heat to low and simmer for 5-7 minutes, or until the oats are cooked through and reach your desired consistency (more water can be added for a looser oatmeal).

• If using quick oats, they will cook faster, around 1-2 minutes.

4. Remove the pot from the heat.
5. Stir in the chopped nuts and seeds, and optional dried fruit.
6. Let the oatmeal sit for a minute or two to thicken further.
7. Serve: Divide the oatmeal into bowls.
8. Top with your favourite toppings like fresh fruit, a drizzle of honey or maple syrup, a dollop of yoghurt, or a spoonful of nut butter.

Tips:

• For extra creaminess, add a splash of heavy cream or coconut milk just before serving.
• You can toast the nuts and seeds in a dry skillet over medium heat for a few minutes before adding them to the oatmeal for enhanced flavour.
• For a more decadent breakfast, add a tablespoon of chocolate chips or chopped dark chocolate to the oatmeal after it’s cooked.
• This recipe is easily doubled or tripled to feed a crowd.
• Leftover oatmeal can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or on the stovetop with a splash of milk or water.

Enjoy this nutritious and customizable oatmeal breakfast with nuts and seeds!

Tuna Salad Sandwiches On Whole-Wheat Bread With Sliced Vegetable Recipe

Here’s a recipe for delicious and healthy tuna salad sandwiches on whole-wheat bread with sliced vegetables:

Ingredients:

• 2 (5 oz) cans tuna in water, drained (or oil-packed, drained if preferred)
• ¼ cup mayonnaise (light mayonnaise or Greek yoghurt for a lighter option)
• 1 celery stalk, finely chopped
• ¼ red onion, finely chopped (or chives for a milder onion flavour)
• 1 tablespoon lemon juice (freshly squeezed is best)
• Salt and freshly ground black pepper, to taste
• 4 slices whole-wheat bread, toasted
• Lettuce leaves (such as romaine or green leaf)
• Tomato slices
• Optional additional vegetables: cucumber slices, avocado slices, sprouts

Instructions:

1. Flake the tuna: In a medium bowl, flake the tuna with a fork, breaking up any large chunks.
2. Prepare the vegetables: Finely chop the celery and red onion (or chives).
3. Mix the salad: Add the chopped celery, red onion (or chives), mayonnaise, lemon juice, salt, and pepper to the flaked tuna. Mix gently until well combined. Taste and adjust seasonings as needed.
4. Assemble the sandwiches: Spread a generous portion of tuna salad on each toasted bread slice.
5. Layer the vegetables: Top the tuna salad with lettuce leaves, tomato slices, and any additional desired vegetables like cucumber, avocado, or sprouts.
6. Top it off: Add the second slice of bread to create a sandwich.
7. Cut and enjoy! You can cut the sandwich in half diagonally for easier eating, or keep it whole.

Tips:

• For a creamier tuna salad, add a tablespoon more mayonnaise or a dollop of mashed avocado.
• If you don’t have fresh lemon juice, you can use a splash of white vinegar.
• If your bread isn’t pre-sliced, aim for slices that are about ½ inch thick.
• Toasting the bread adds a nice crunch and helps prevent the sandwich from getting soggy.
• Store leftover tuna salad in an airtight container in the refrigerator for up to 2 days.

Enjoy this protein-packed and flavorful lunch option!

Here’s a recipe for a delicious and healthy sheet-pan salmon with roasted vegetables:

Ingredients:

• 2 salmon fillets (each about 6 ounces)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• Salt and freshly ground black pepper, to taste
• 1 medium red onion, cut into wedges
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• Lemon wedges, for serving (optional)

Instructions:

1. Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. Season the salmon: In a small bowl, combine the olive oil, oregano, garlic powder, paprika, salt, and pepper. Pat the salmon fillets dry with paper towels and then brush the olive oil mixture evenly over both sides of the salmon.
3. Prepare the vegetables: Spread the red onion wedges, sliced bell peppers, zucchini slices, and broccoli florets on the prepared baking sheet in a single layer. Season the vegetables with a sprinkle of salt and pepper.
4. Arrange the salmon: Place the seasoned salmon fillets on top of the vegetables, leaving some space between them for even cooking.
5. Roast: Bake the salmon and vegetables for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender-crisp.
6. Serve: Carefully transfer the salmon and vegetables to plates. Serve immediately with lemon wedges for squeezing over the salmon if desired.

Tips:

• You can use any type of fresh herbs you like in place of the dried oregano, such as fresh thyme, parsley, or dill.
• Feel free to add other vegetables to the roasting pan, such as asparagus spears, cherry tomatoes, or Brussels sprouts.
• If your salmon fillets are very thin, adjust the cooking time accordingly to avoid overcooking.
• To test for doneness, gently insert a fork into the thickest part of the salmon. If it flakes easily and appears opaque throughout, it’s cooked through.
• Leftover salmon and roasted vegetables can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through.

Enjoy this flavorful and nutritious salmon with roasted vegetables dish!