oats – Page 4 – GUTSy Performance Nutrition

Tart Cherry + Fig Granola

June 13, 2015October 12, 2015by Rebecca3 Comments

A few weeks ago, I volunteered at a fun run organized by a student association on campus. It was the lowest-key race I’ve helped or taken part in and there were only a handful of runners participating. On the course, I stood amidst a bunch of trees in the park, pointing the way for runners and offering my cheers.

I am the lamest of cheerleaders. I feel inadequate at motivating and lifting up. The words that come easily in print are the hardest to voice.

The course was three laps so I watched the runners progress through each mile. Because there were so few participants I got to know each of their fun-running styles, and consequently felt the need to up my cheering game each time they came around, from the first confident runner to the last couple walk/jogging together.

At the end of the evening, one of the runners thanked me for being encouraging. You were really helpful; you motivated me to keep going, she said.

I swiveled around dramatically, making sure there was no one else she could be talking to before answering, Really!?!?

I was astonished.

I spent the better part of winter reading Matthew Kelly’s book. In it he shares about figuring out how best to reach people. At the end of the day, it really is quite simple: People need to be encouraged, he says.

I had underlined, ear-marked, and post-it noted that section, thinking how I wanted to practice encouragement in the ensuing months.

The funny thing about that runner thanking me for my invisible pompoms is that her words were equally encouraging.

Lifting each other up is a little gift that simply keeps on giving.

Tart Cherry + Fig Granola

This granola is a little gift too. I don’t make granola often because I find the sweet flavors and crunchy textures mildly addicting and if I don’t practice some restraint, the whole batch will be eaten in one go. Numerous studies have shown that tart cherries are good for runners because they aid in reducing inflammation and increasing muscle recovery. While the amount of tart cherries in this granola are no where near the amount necessary to show real results, I am firm believer in the “every bit helps” philosophy, plus they taste good. We have a local business just up the road, Oregon Cherry Country, that grows and processes their own cherries and I usually purchase from them. Realistically, all the nuts, seeds, fruit, and even spices can be interchanged here. I really like the balance of the puffed cereal (like arrowhead mills or nature’s path brands, not rice krispies) with the oats, and the seeds, nuts, and fruits showcased here are among my favorites–change them up based on what you like or have!

2 cups thick-rolled oats, gluten-free if necessary

2 cups puffed rice cereal

1/2 cup toasted hazelnuts, chopped

1/2 cup raw almonds, chopped

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

3/4 tsp. salt

1/2 tsp. cinnamon

1/4 tsp. ground ginger

1/16 tsp. (a large pinch) cardamom

1/16 tsp. (a large pinch) cloves

1/16 tsp. (a large pinch) nutmeg

1/3 cup dried tart cherries

1/3 cup dried figs, chopped

1/4 cup coconut oil, melted

1/4 cup maple syrup

Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
Combine the dry ingredients, save the fruit, in a large bowl. Pour the liquids over the dry and use your hands to coat them all evenly. Spread the granola mixture on the baking sheet, press down gently, and roast in the oven for 25-30 minutes, rotating pan halfway through.
Remove from the oven and leave to cool before adding the dried fruit.

Journal, Running, Winter

Thankfulness Brings Increase + Parsnip Carrot Cake Oats

January 10, 2015April 3, 2021by Rebecca5 Comments

I cozied up with the first of the year baking dense loaves of rustic pumpkin + rosemary bread and drinking a good, strong pot of tea. I had a plan to identify main themes from the old year and move forward with a new vision and sense of putting 2014’s dis-ease to rest.

Though I know it’s not so simple as wiping the slate clean on New Year’s Eve and waking up in the new year free from the baggage that has accumulated, the introspective process of looking back at the bigger picture of the year helps me move foward into the new. From this practice, one particular message from Ryan Hall, an elite runner I follow, came to the surface and has since been floating around my consciousness. Nearly a year ago, Ryan shared about thankfulness, being thankful for what you have in the moment.

I can measure 2014 by the swinging polarity between connected and dis-connectedness, of being ready for life’s battles and feeling broken down and unworthy. I’ve often felt a sense of discontent, not-enough-ness, of missing out on living, especially when I look to social media. These feelings of inadequacy have been a catalyst for many negative behaviors in the past, and they were certainly a theme that stands out this past year.

On Thursday past, I was looking to shed light on what I can achieve in this new year to be more satisfied, to measure up. Instead, Ryan’s words came back and reminded me of what I can be. This winter season is one for filtering out the clutter, the noise, the comparing and measuring, to simply be thankful. What I have to offer–what I bring with me into 2015 that is less than I thought it should be by now–is exactly what I can be thankful for in the present.

When I get quiet, I know my truth is that everything I need will be provided at exactly the right time. There will be room for big achievements and worthy mountains to climb in the coming months. But for now, I am focusing my energy on looking for the good in each situation. This year, I plan to live more fully by Ryan’s words. Thankfulness brings Increase.

Parsnip Carrot Cake Oats, serves 1-2

We began the new year with a baked-version of these oats, but this is the one I’ve been making lately. It smells like the holidays are still with us, with the addition of spices and orange peel, but tastes oh-so-January with the hearty duo of carrots and parsnips. Use any type of oats. Sometimes I mix in a combination of old-fashioned and Scottish-style. Old-fashioned oats can be ground semi-fine with a coffee grinder or food processor to achieve the Scottish style consistency.

1 1/2 cups water
1/8 tsp. salt
⅛ tsp. cinnamon
⅛ tsp. ginger
Pinch of nutmeg
1 small carrot (50 g), finely shredded
1 small parsnip (50 g), finely shredded
1/4 cup raisins or dates
3/4 cup old-fashioned oats
orange zest
1-2 Tbs. ground flax seed

On the stovetop, put the water, salt, spices, raisins, and shredded roots in a small saucepan and bring to a boil.
Once it comes to a boil, turn down to medium and let cook until it is soft and nearly all the water has been absorbed, about ten to fifteen minutes.
Take off the heat, and zest about 1/3 of an orange over the mixture. Stir in the ground flax.

Autumn, Winter

Garam Masala + Winter Squash Breakfast Porridge

December 7, 2014March 19, 2015by Rebecca3 Comments

If my hair looks slightly more orange than usual, it’s because I’ve been eating winter squash every meal of every day for the past four plus weeks.

Oh. Wait. The hair is actually going back to being blondish-orange, just like when I was five. By that I mean I’ve been plucking gray hairs with a vengeance because apparently two years past the quarter-century mark, and the aging process has progressed significantly. What’s more, I carry a heating pad around to warm my old-lady bones most days, and the stair handrails at work are especially useful for pulling my body up to the fourth floor office.

Okay. Slighht exaggeration. Turns out I can be lazy and dragging myself up the stairs is the best way to get to the top given the no-elevator-unless-more-than-three-minutes-late-to-an-important-meeting policy I’ve implemented. Heating pad story is true though(!) Okkkkay let’s skip the eye rolls and aging talk and get to this winter-squash porridge, now please.

There may be a fair amount of recipes for mornings in this space, but most are never eaten for breakfast!

I love breakfast foods, but I grew up regularly eating Stink Bug Porridge, aka oatmeal with raisins, and I’m ruined forever to anything but porridge-y foods in the morning. Don’t ask how my dad giving it that terrible nickname led me to beg for oatmeal even more.

William and I eat oats most mornings and though he never deviates from his stink bugs, I’m constantly changing up the ingredients, depending on the season. Lately I’ve been see-sawing between pears and pumpkins, always adding a bit of spice. I was inspired by this pie that uses Garam Masala, but since pie is not exactly an everyday food around here and our Thanksgiving last week involved pie eaters that favor traditional flavors like Chocolate pudding(?!?), porridge was a better bet to experiment with.

So…most other breakfasty items actually get rebranded as dessert. Don’t get me started, people that know me. Yes, I consider healthified muffins and granola dessert. Also, eating bacon earlier than 4pm should be outlawed and breakfast sausage is just not my thing. I knowwww. Girl grew up on a cattle ranch and can happily eat mostly-vegan for weeks at a time. So weird.

My siblings often joke about my first memory, age two, of being dropped on my head off a horse (a story for another day!), and if it weren’t for William being so completely normal–aka eating real dessert and bacon for breakfast–my parents would probably disown me.

Garam Masala + Winter Squash Porridge, serves 1

If you’re new to experimenting with these spices, start with less and add more to taste. I’m going to begin with only a dash of each to my dad’s Christmas stink bugs in a couple weeks… ;)

1/2 cup thick rolled oats, certified gluten-free if necessary

1 cup water

1 cup roasted winter squash

1/4 tsp. garam masala

pinch ground cardamom

dash cloves

dash salt

1 Tbs. ground flax or pumpkin seeds

Stevia, honey, brown sugar, or sweetener of choice

In a small saucepan, boil water, and then add oats and winter squash.
Turn down to medium heat and cook until most of the liquid is absorbed and the oats are tender, about 8 minutes. If the squash does not readily break apart, mash it with the back of a spoon.
Stir in the spices and seeds and turn into a serving bowl. Add sweetener to taste.