I’ve always been a huge fan of oatmeal for breakfast. It’s hearty. It’s warm. It’s comfort in a bowl. But for as it fills me up in the moment, I often find that it doesn’t quite hold me over until lunchtime. Luckily, I discovered a little trick that amps up oatmeal’s staying power for only about 35 calories and no extra fat.

The secret? Egg whites! I was skeptical at first, but once the whites are whipped in, you can’t even taste them. What’s more, they make the oats incredibly creamy and fluffy. Give this recipe a shot, and you’ll be hooked, too!

Protein-Packed Oatmeal
Serves 1*
1/4 cup old fashioned oats
1/4 cup each water and unsweetened vanilla almond milk (or any milk you like)
cinnamon, to taste
1 sliced banana, divided
2 fresh egg whites
splash of vanilla
1 T. almond butter (or nut butter of choice)

1. Add oats, water, and milk to a small saucepan and heat over medium high until bubbling.

2. Reduce heat to medium low and add ½ sliced banana and cinnamon. Cook about 3 minutes, stirring often, until oats have absorbed most of the liquid.

3. Whip the egg whites and vanilla together well with a fork. They should be slightly foamy.

4. Slowly add the whipped egg whites to the oatmeal, stirring constantly. Raise the heat to medium and continue stirring oatmeal until the egg whites are absorbed, about 2 minutes.

5. Remove from heat and add the rest of the sliced banana. Let stand, covered, for 5 minutes.

6. Transfer to a bowl and top with almond butter.

*Feel free to double the recipe for 2 or if you like a bigger bowl of oats.

Melissa Woodson is the community manager for @WashULaw, a Masters in Law offered through Washington University in St. Louis that is considered a premier LLM degree. In her spare time, she enjoys running, cooking, and making half-baked attempts at training her dog.

By Jessica Perlaza

Every Friday, my husband’s grandmother makes a huge pot of rice and beans to feed the whole family – all twelve of her children, their spouses, the grandchildren, and grandchildren’s children! it’s been a tradition in their family since they lived in Colombia and has continued as they have all immigrated to the states, one by one, to be together.

Everyone drops by at some point in the evening to fill their bowl and their belly, and catch up over a cup of coffee. It’s one of the things I love most about marrying into this culture. How they make time every week to come together, preserve a tradition, and celebrate family.

Abuela has her own special recipe but, of course, it’s never easy to replicate that authentic traditional flavor. There is something special and intangible that goes into her cooking that I haven’t quite found yet. Maybe when I’m a grandmother. So I always give it my own twist and add whatever I’ve got in the kitchen. I’ve topped my bowl with coconut cream and chives and cooked my beans with cashews and bay leaves. Experiment! And have the family over for a taste.

Abuela’s Beans and Rice | Vegan

one pound of red beans (kidney or adzuki)
half an onion and a few cloves of garlic, finely minced
salt and adobo (a Spanish garlic salt) to taste

Soak the beans in water overnight. When ready to cook, rinse and cover beans with fresh water. Add onion and garlic to the pot and generously sprinkle salt and adobe into the mix. Cook over medium high heat, bringing it to a boil. Remove any foam that appears on the surface with a slotted spoon. This helps to remove the gasses that are commonly associated with eating beans.

You can also add a small piece of dried kelp (also called kombu, found in Asian supermarkets) to the cooking water to assist in the release of gaseous chemicals. After bringing to a boil, lower the heat to medium and cook – with lid slightly askew – until beans are soft, about one hour. Check often and add water if beans start to dry out. Add more salt and adobo to taste.

Serve over brown rice and top with sofrito.

Sofrito | Vegan

In a small skillet, finely mince and saute the following in olive oil:
half an onion
a tomato
2-3 cloves of garlic
half a bell pepper
salt and pepper to taste

Saute until fragrant and flavors have melded, about 15 minutes, adding a bit of water if sauce gets dry. Spoon saucy sofrito over beans and rice.

Eat Fresh. Eat Local. Get the freshest ingredients for your recipes at your local Farmers’ Market.

Introducing Jessica: “I’m a teacher, home cook and advocate for the simple things in life. More than three years ago, my husband and I bid farewell to the big city of Chicago and the urban sprawl of Orlando to live in a small village in the Korean countryside. I was raised on mac n’ cheese and fried fish sticks but, through much trial and error, I eventually learned to treat myself and my body better. My kitchen is now full of fresh, whole foods that nourish me – body, mind and spirit.

My recent project as the co-author of The Kitchens of Pinch and Dash – a self-published quarterly cookzine – has brought me great joy in allowing me to spread the word of good food with a greater reach. Nestled in its pages you will find recipes (all vegan and gluten-free), photos and stories inspired by the seasons that influence the way I eat and live.” Read more…

While traveling through Brazil I had to stop by Florianoplis to see its world famous beaches. The two most famous and known for their amazing surfing are Praia Mole and Praia da Joaquina. But it was not the surfing that sticks out in my mind. It was how in the morning before we hit the waves, at Praia da Joaquina, the surfers would gather in this little restaurant where Joao would mix up this bowl of what I called at the time, purple cereal. After being encouraged to try it, I became hooked. Acai became my new addiction. I have tried the Acai juice in the bottle, but the closest thing in the United States of America to the Acai that I had in Brazil is the frozen Acai in the frozen foods section of the grocery store. Here is how Joao would make the Acai Breakfast Bowl, I saw it with my own two eyes. He used different fruits in the bowl, depending on what he had around the kitchen, but the Acai was the star of the dish, so feel free to use the same creativity with your fruits.

Brazilian Acai Granola Breakfast Bowl Recipe | Vegetarian

3 bananas
Handful of blueberries
6 – 8 oz of apple juice (depends on how thick you like your puree, I use  6 oz)
4 teaspoons of honey (you can use 2 teaspoons of Agave to make it Vegan)
2 – 100g (3.5oz) frozen Acai packs (we use Amafruits brand)
Granola (to your liking)

Place the apple juice, 1 banana, both packs of Acai and 2 teaspoons of honey into the blender and puree.

Makes two bowls, so slice the bananas and spread between the two bowls. Drop in some blueberries and then pour the Acai mixture from the blender into the bowls. Top with granola and remaining honey and you are ready to enjoy this breakfast of champions. Depending on the season and your taste you can add some mangoes or pineapple to the bowl to really kick in some flavor.

You can also add some chia seeds or flaxseed powder to the blender if you feel like you need the extra boost. You can even experiment with making your own granola if you have time, it is really simple.

Eat Fresh. Eat Local. Get the freshest ingredients for your recipes at your local Farmers’ Market.

By Jessica Perlaza

summer is heating up quickly and when you’re not sweating out those toxins on the mat or soaking up the sun at the lakefront, make yourself a green smoothie loaded with superfoods to help you stay cool.

i’ve been whipping up this super smoothie at our new community wellness SPACE in seoul and thought it only fair to share its replenishing goodness with you – my fellow chicagoans – too. its kale melon goodness is perfect for a post-yoga recharge, an anytime snack or as a kickstart to a sunny summer morning. it’s so tasty with just its basic ingredients but why stop there? add some superfoods and take your smoothie to the next level. here are a few that i’m loving this summer…

chia seeds – a complete protein, full of antioxidants. improves digestion and boasts more omega 3’s than flaxseeds!

bee pollen – high in protein and packs a serious energy punch. i actually can’t sleep if i add these sweet golden granules to my smoothie after an evening yoga class. bee pollen may provide relief from seasonal allergies and asthma but start slow to ensure you don’t have an allergic reaction.

spirulina – a blue-green algae that contains a wide range of minerals and is a great source of
vegetable protein

try one superfood at a time or add them all together and see where your smoothie takes you. and don’t forget to share!

Kale Melon Smoothie | Vegan

‎3 kale leaves
1 small asian melon (or a handful of honeydew)
1/4 a cucumber
1/2 a frozen banana
1.5 cups nut, rice, or soy milk

add some SUPERfoods!
bee pollen
chia seeds (or flaxseed powder)
spirulina

Eat Fresh. Eat Local. Get the freshest ingredients for your recipes at your local Farmers’ Market.

Introducing Jessica: “I’m a teacher, home cook and advocate for the simple things in life. More than three years ago, my husband and I bid farewell to the big city of Chicago and the urban sprawl of Orlando to live in a small village in the Korean countryside. I was raised on mac n’ cheese and fried fish sticks but, through much trial and error, I eventually learned to treat myself and my body better. My kitchen is now full of fresh, whole foods that nourish me – body, mind and spirit.

My recent project as the co-author of The Kitchens of Pinch and Dash – a self-published quarterly cookzine – has brought me great joy in allowing me to spread the word of good food with a greater reach. Nestled in its pages you will find recipes (all vegan and gluten-free), photos and stories inspired by the seasons that influence the way I eat and live.” Read more…

Ingredients:
Serves 4

4 cups vegetable stock
3 tablespoons olive oil
1 red onion, finely chopped
1 1/2 cups Arborio rice
1 3/4 cups dry white wine
Zest of 1 lemon
1 tablespoon of lemon juice
1 handful of parsley
1 handful of basil
1 tablespoon of cilantro
Salt and pepper to your taste
2 tablespoons of grated parmesan cheese

Directions:
Pour the stock into a pan and bring to a boil, then reduce the heat and simmer.

In the mean time, heat the olive oil in a pot. Add the onion and cook over low heat, stirring occasionally, for 3 minutes, or until the onion softens. Add the rice and cook, stirring, until all the grains are slightly golden.

Add the wine and cook for 4-5 minutes, or until the alcohol has evaporated. Add a ladleful of the hot stock to the rice and cook, stirring until it has been absorbed. Continue adding the stock, a ladleful at a time, and stirring occasionally until each addition has been absorbed. This process will take about 20 minutes. Add salt and pepper to taste.

Once the rice is ready, turn off the fire and add the lemon zest, lemon juice and the herbs finely chopped.
Add the parmesan cheese, stir and serve this vegetarian meal.

You should be able to find most of the fresh herbs at your local farmers’ market. Spread the word in Chicago about Meatless Monday.

By Jessica Perlaza

Introducing Jessica: “I’m a teacher, home cook and advocate for the simple things in life. More than three years ago, my husband and I bid farewell to the big city of Chicago and the urban sprawl of Orlando to live in a small village in the Korean countryside. I was raised on mac n’ cheese and fried fish sticks but, through much trial and error, I eventually learned to treat myself and my body better. My kitchen is now full of fresh, whole foods that nourish me – body, mind and spirit.

My recent project as the co-author of The Kitchens of Pinch and Dash – a self-published quarterly cookzine – has brought me great joy in allowing me to spread the word of good food with a greater reach. Nestled in its pages you will find recipes (all vegan and gluten-free), photos and stories inspired by the seasons that influence the way I eat and live.” Read more…

By Jessica Perlaza

What you’ve heard is true. Breakfast is the most important meal of the day. I have struggled for most of my life to become a morning person. I love the stillness of early morning and I set an intention each night to rise with the sun and savor the morning calm. But every morning, staying in bed just a little longer always wins. I was notoriously late for school because I would sleep until the last possible minute and stagger out of bed leaving only enough time to throw on my uniform and grab a banana as i went running out the door. I’m still always late. But now it’s because I cook a small feast for breakfast and linger over my sacred first meal of the day until I am once again scrambling to get ready and out of the house on time for work. When will I learn?

Eating a good breakfast is vital for starting the day off right. On the occasion that I have to get up extra early, I lose my rhythm and resort to tossing an energy bar in my purse and grabbing a cappuccino at the corner coffee shop. On these days I feel generally sluggish and lackluster and, most importantly, I feel robbed of the morning ritual I have come to love and appreciate so much.

Breakfast was definitely the most difficult meal to figure out after moving to Korea. There is no sprouted granola or oatmeal on the supermarket shelves. The yogurt is all artificially flavored and filled with sugar. So I had to get creative and learn some new kitchen skills (and have since started making my own granola, kombucha, sauerkraut, pickles and cheese!). Making your own saves money and unnecessary packaging and is much more fun than buying anything from the store. And you will be filled with such pride and accomplishment in knowing that you just made something… and it was so easy.

Homemade yogurt with apricot ginger compote:

for the yogurt…

a quart of milk (I use organic whole milk)
a few spoonfuls of your favorite plain yogurt (make sure it has live cultures listed in the ingredients)

The measurements need not be exact and, as long as you combine milk with a little bit of yogurt and let it sit in a warm place for eight hours, you will get yogurt. I have experimented a bit and find this method works best:

Warm the milk over very low heat, making sure it doesn’t scorch. When it is just below the boiling point, remove from heat and let stand until it cools a bit. If the milk is too hot, it will kill the yogurt culture so do a little test to make sure it’s okay. If you can comfortably dip a finger in the milk, it’s at a safe temperature for you and for your yogurt. Add the yogurt to the milk, stirring well to combine, and pour into clean jars (I save every jam, pickle, and olive jar i buy for this purpose).

Find a warm place to incubate your yogurt for about eight hours. The longer it sits, the tangier it will be so experiment and see what you like best. You can try putting it on a warm sunny windowsill, wrapping it in a heating blanket, or setting it in the oven with nothing but the pilot light on. There are even yogurt makers made specifically for this purpose that take out the guesswork and keep the yogurt at a consistent temperature yielding perfect yogurt every time.

After eight hours, put your yogurt in the refrigerator for about an hour to set it and enjoy with apricot ginger compote, sprouted granola (jealous), or Indian curry. If you prefer a thicker, Greek-style yogurt, strain it through a couple layers of cheesecloth to remove some of the whey. And make sure to save a few spoonfuls of your homemade yogurt to use as your starter when making the next batch. You can do this for three or four cycles before you’ll have to buy a new yogurt with stronger cultures.

for the compote…

3 cups of fresh ripe apricots, washed, unpeeled and roughly chopped
2 cups of water
juice of half a lemon
a teaspoon of grated lemon zest (optional)
a half a cup of sugar
an inch of ginger root, finely chopped
a handful of pumpkin seeds, pecans or pistachios, toasted

Making a fruit compote is so simple and so much tastier than fresh fruit. Cooked fruit is also easier to digest, making it a great choice for your first meal of the day.

In a medium saucepan combine water, lemon, zest, sugar and ginger over medium heat, stirring until sugar is dissolved. Add the apricots and bring down to a simmer, cooking until the fruit is tender and the liquid becomes syrupy (about ten minutes). Spoon over homemade yogurt and top with a generous sprinkle of your favorite nuts and seeds (quickly toasted in a dry pan). Reserve any extra compote in the refrigerator for tomorrow’s breakfast.

Introducing Jessica: “I’m a teacher, home cook and advocate for the simple things in life. More than three years ago, my husband and I bid farewell to the big city of Chicago and the urban sprawl of Orlando to live in a small village in the Korean countryside. I was raised on mac n’ cheese and fried fish sticks but, through much trial and error, I eventually learned to treat myself and my body better. My kitchen is now full of fresh, whole foods that nourish me – body, mind and spirit.

My recent project as the co-author of The Kitchens of Pinch and Dash – a self-published quarterly cookzine – has brought me great joy in allowing me to spread the word of good food with a greater reach. Nestled in its pages you will find recipes (all vegan and gluten-free), photos and stories inspired by the seasons that influence the way I eat and live.” Read more…

By Jessica Perlaza

When I don’t feel like making dinner a big production, I often throw together some rendition of my favorite Korean dish. Bibimbap literally means “mixed rice” and it is a fantastic way to experiment with spring veggies… or empty out your fridge. This Korean rice bowl is traditionally made with zucchini, spinach mushrooms, bean sprouts and a few exotic roots, neatly layered over rice, smothered in chili paste and topped with an egg. Its rainbow of colors represent the colors in nature and, according to the Institute for Traditional Korean Food, each color represents and supports a particular organ in the body, making bibimbap a perfectly balanced meal. This very traditional style of bibimbap can be found in nearly every Korean restaurant and is so tasty just as it is. But why stop there?

Be adventurous and use whatever you’ve got in the kitchen – spring greens, carrots, bell pepper, tofu, beans… you get the point. Top with tofu, some toasted pumpkin or sunflower seeds, a drizzle of sesame oil and a sprinkle of sea salt. Hearty, healthy, beautiful and easy! If you are a traditionalist and can tolerate spice, pick up some Korean chili paste (gochujang) at your local Asian market and mix away. You can also try doenjang, a salty fermented soybean paste, much like Japan’s miso. But since it’s spring, I used an herby cilantro yogurt dressing this time and it was lovely.

I always cook a pot of rice in the morning while sipping my tea and checking emails. Once you’ve got the rice, it’s easy to throw together a quick, healthy meal when hunger strikes.

In a medium pot, measure one and a half cups of brown rice. You can add a handful of black rice which will give you purple rice! Such a beautiful surprise. Rinse the rice in the pot using your hands to swish it around. Carefully pour off the water and repeat. Add three cups of fresh water and a pinch of salt to the rice and bring to a boil. Cover and simmer on low heat until all the water is absorbed, about 40 minutes.

Spring Bibimbap with Cilantro Yogurt Sauce
serves two

for the sauce…
a bundle of cilantro (with stems), finely chopped
a cup of plain unsweetened yogurt (homemade is best!)
a clove of garlic, finely chopped
juice of half a lemon
a pinch of sea salt
a pinch of chili powder
combine the above ingredients in a small container or jar. keep leftover yogurt sauce in the fridge for up to three days.

for the bowl…
3 cups of dark leafy greens (chard, spinach, kale), washed well
a drizzle of olive oil
a half a block of firm tofu, cut into bite-sized cubes
a handful of pumpkin seeds
2 cups of spring greens, washed well and roughly chopped (Explore some new greens at the farmer’s market. Try arugula, escarole or any of the lettuces)
3 spring onions (scallions), finely chopped
Bring a small pot of salted water to a boil. Blanch the dark leafy greens for just a minute until they wilt and become bright green. Rinse under cold water, give them a rough chop and set aside.

In a dry pan, toast the pumpkin seeds for just a minute or two and set aside. Drizzle a little olive oil in the same pan and cook the tofu until heated through and browned a bit. Give it a gentle toss to brown the other side and remove from heat.

Spoon some warm rice into a big bowl. Top with the wilted greens, tofu, spring greens, scallions and seeds. Drizzle generously with cilantro yogurt sauce and mix.

Introducing Jessica: “I’m a teacher, home cook and advocate for the simple things in life. More than three years ago, my husband and I bid farewell to the big city of Chicago and the urban sprawl of Orlando to live in a small village in the Korean countryside. I was raised on mac n’ cheese and fried fish sticks but, through much trial and error, I eventually learned to treat myself and my body better. My kitchen is now full of fresh, whole foods that nourish me – body, mind and spirit.

My recent project as the co-author of The Kitchens of Pinch and Dash – a self-published quarterly cookzine – has brought me great joy in allowing me to spread the word of good food with a greater reach. Nestled in its pages you will find recipes (all vegan and gluten-free), photos and stories inspired by the seasons that influence the way I eat and live.” Read more…

Hope you enjoy this easy, vegan salad with limited ingredients and unlimited nutrients.

Ingredients:
Serves 2

3-4 cups of fresh baby spinach
1 cup of broccoli
3 ripe roma tomatoes
1 avocado
1/3 can of Organic Black Beans
Olive oil
1 teaspoon vinegar
1/2 Lemon
Salt & pepper to taste

Directions:

1. Drain water from can of Organic Black Beans and heat 1/3 of the can’s content in a sauce pan.
2. Chop broccoli and briefly slow grill to soften.
3. Chop spinach and tomatoes and mix with warm black beans and grilled broccoli in salad bowl.
4. Toss mixing in olive oil, vinegar, salt, pepper and squeezing in juice from half of lemon.
5. Place in dishes to serve and add sliced avocado on top prior to serving.

If this Monday you are not feeling in the mood for preparing at home, Chicago has several vegan, vegetarian or vegan/vegetarian friendly restaurants.

Check out other vegan and vegetarian recipes on Mind Yourself Chicago.

Ingredients:
2 cups of walnuts
2 1/2 cups of dates
1 cup of raw cocoa powder
1 cup roasted almonds
1/2 cup of honey
1 pinch of salt
1 spoon of neutral oil (i.e. canola, sunflower)

Directions:
Process walnuts and dates in a food processor. Add processed walnuts and dates into a bowl and mix in cocoa, salt, roasted almonds and honey. Place mix into a pan covered with film paper on its base.  Brush top of mixture with neutral oil. They should be about 3 cm tall. Place pan into refrigerator and let it cool for at least 5 hours. Once cold, cut into individual pieces and sprinkle raw cocoa powder on top. Enjoy!

Spread the word in Chicago about Meatless Monday.