Registered dietitian Kristen Brogan visited ABC7 to talk about how making something homemade and healthy is easier than you might think.
She shared three recipes for on-the-go breakfast, lunch and a nutritious after school snack.
OATMEAL ON THE RUN
(Serves 4)
2 cups of rolled oats
1 tablespoon of cinnamon
1/2 cup of raisins
1/2 cup of walnuts
2 tablespoons of cacao nibs
Enough almond or coconut milk to cover (about 3 cups)
Combine all ingredients and let soak in an airtight container and refrigerate overnight. Grab and go in the morning for a healthy and delicious breakfast.
BLACK BEAN MANGO SALAD WITH ORGANIC BLUE CORN CHIPS
(Serves 6)
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
Juice of 1 lime
2 (15 ounce) cans black beans, rinsed & drained
1 (15 ounce) can organic sweet kernel corn, drained
1 green bell pepper, chopped
1 red bell pepper, chopped
1/2 cup green onions, chopped
2 avocados, cubed
2 mangos, peeled & chopped
Sea salt & black pepper to taste
Mix olive oil, vinegar, and lime juice in the bottom of a large mixing bowl. Add remaining ingredients and toss to coat with dressing. Refrigerated 1 hour before serving. Serve as a salad or dip with organic blue corn tortilla chips.
MINT CHOCOLATE CHIP SMOOTHIE
(Serves 2)
2 bananas
1 large can of coconut water
1/4 cup of Brazil nuts, pumpkin seeds, or macadamia nuts
1/2 cup of unsweetened shredded coconut
1/4 cup of hemp seeds
1/4 cup of Brazil Nuts
4 dates
1 cup of fresh mint leaves
1 cup of spinach
2 cups of coconut water
1 handful of ice
1/4 cup of cacao nibs
Add all ingredients to a blender except cacao nibs. Blend until smooth. Add in cacao and blend to mix, about 5 seconds.
*Thin with water if needed. If using frozen bananas, leave out ice.
For more information, visit: www.kristenjohnsonbrogan.com