Archive for the ‘Real Food’ Category

Baked Oatmeal

This is a simple, easy to assemble recipe to make in the morning.


3 cups rolled oats

1/4 cup whole cane sugar (Sucanat or rapadura)

1/4 cup maple syrup

2 teaspoons ground cinnamon

2 teaspoons baking powder

1 teaspoon salt

1 cup milk

2 eggs

1/2 cup melted butter or coconut oil

2 teaspoons vanilla extract


  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a large bowl, mix together oats, brown sugar, cinnamon, baking powder, and salt. Beat in milk, eggs, melted butter, and vanilla extract. Stir in any extras you want to add. Spread into a 9×13 inch baking dish.
  3. Bake in preheated oven for 40 minutes.

Suggested adaptations: this is very sweet (and I cut the sugar in half from the original recipe!).  You can easily reduce the sugar.  Use 1/4 to 1/2 cup of any kind of sweetener you like – honey would be a great sub for the maple syrup and whole cane sugar.  You could also add nuts and/or dried fruit.  You can soak the oats ahead of time.

Adapted from this recipe on allrecipes.com.

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This week, I am traveling and won’t be doing a standard meal plan.  You might also notice that this is a day late…  Vacation will do that to you.  Since we are traveling, for the most part, I don’t plan meals while I am traveling.  Instead, I plan to have items on hand for snacks or meal replacements since you never really know what you will encounter.  This week, I am staying with family, so I am able to cook some meals and keep healthy snacks as well as breakfast and lunch options on hand.  Generally, everyone wants to go out for dinner, but that is something I’m willing to accept despite having to venture from our real/whole/traditional foods diet and so I haven’t planned anything.  I’ll discuss that in a later post on food vs. fellowship.


  • Larabars (great for airplane travel or long periods in the car)
  • Organic string cheese
  • Apples, bananas, pears
  • Oatmeal
  • Eggs and nitrate-free bacon
  • Quesadillas with Ezekiel tortillas
  • Fruit and cheese

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I have joined in Keeper of the Home’s Plan It- Don’t Panic six week meal planning challenge.  Each Monday for the next six weeks, I’ll be posting a meal plan here for the challenge and also sharing it at Keeper of the Home.

You may notice that the dinner portions are blank for a large part of the week. This is because my meal plan is highly dependent on which items we receive from our community supported agriculture (CSA) farm – we don’t know the produce box contents ahead of time. We will be picking up our CSA box on Tuesday rather than Friday due to travel, so I will update this meal plan on Tuesday evening. Additionally, I list snack and lunch ideas for the week, rather than planning a specific item for each day.


  • Breakfast: yogurt with fruit
  • Dinner: spaghetti with brown rice noodles, artichokes (steamed with melted pasture butter).
  • Prep work: prep and freeze remaining items from Friday’s CSA box.  Soak oatmeal for tomorrow.



  • Breakfast: zucchini bread, yogurt and fruit
  • Dinner:
  • Prep work: prep and freeze as many items as possible from Tuesday’s box.


  • Breakfast: zucchini bread, yogurt and fruit
  • Dinner:
  • Prep work: soak oatmeal.


  • Breakfast: oatmeal, yogurt with fruit
  • Dinner:
  • Prep work: thaw zucchini muffins.

Saturday (travel day)

We won’t have a formal meal plan for this day due to an early start getting everyone onto an airplane!  Look forward to my “travel meal plan” next week.  Since we will be on an airplane with limited space, packing a lunch or beverages won’t be possible; instead, we’re packing lots of kid-friendly snacks.

  • Breakfast: zucchini muffins (zero clean up for a quick trip out the door)
  • Snacks: LaraBars, nuts, Trader Joe’s dried fruit bars, extra zucchini muffins.
This week’s snack ideas:
  • Cantaloupe, watermelon
  • Strawberries, raspberries
  • Cottage cheese
  • Peanut Butter Smoothies
  • Popcorn
  • Homemade apple sauce
This week’s lunch ideas:
  • Peanut butter sandwiches (on sprouted grain bread)
  • Leftovers
  • Quesadillas
  • Cottage cheese or yogurt and fruit

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