Tag Archives: oatmeal

breakfast meditation


“There are days when solitude is a heady wine that intoxicates you with freedom, others when it is a bitter tonic, and still others when it is a poison that makes you beat your head against the wall.”

– Sidonie Gabrielle Colette


This applies to all forms of nourishment, our connections to whoever and whatever. Your relationship with all your interpretations of your surroundings.

Our food or time alone, as given in this example, has the potential to translate in our bodies in a variety of ways- dependent on a state of being.

This meal filled me first most with reassurance that I am taking care of myself, allowing space and time to give attention to my needs and intentions.

Grateful for this black coffee, oats with banana and raisin and peanut butter that gave me all the good stuff. Energy and inspiration.



Filed under Advice, Breakast, Creative Writing, Uncategorized

Make Do: Sweet Potato Apple Muffins

sweet potato & apple breakfast muffins

Hi Friends! Did you know you can follow me on Facebook ?! Like and share The Connected Kitchen page if you want to connect with me further and see other things I’m sharing outside of recipes that I think are valuable and interesting. There’s also Instagram where you can peak on my food and other life stuffs!

I’m thinking of whipping up a weekly installment of posts called “Make Do,” preferably published on Monday because catchy post names on a blog with a schedule go together like peanut butter & jelly.

These posts will be a product of what I am usually doing in the kitchen already, making do with whatever needs to be used up in the fridge or pantry in an effort to satisfy the urge to create something. It could be a baked good, snack, or lunch idea, whatever the kitchen happens to allow that day.

I feel that this regular posting will bring a focus to my blog and hopefully inspire those who read to get creative with the ingredients they already have  that are waiting for new life to be breathed into them. I think this way of cooking is approachable and inspiring and facilitates a pressure free environment, free from following a a strict recipe with an anticipated outcome. Rather, it encourages experimentation and play which are skills important to exercise with food and matters outside of the kitchen too.

sweet potato apple muffin 2

This batter utilizes my best friend, the food processor. Lots of fall apples and a lone roast sweet potato read muffin to me; these are quick to make and gluten free and make a great breakfast as a softer take on the dense muffin texture. Expect a fluffy result!


makes 12-16 muffins depending on how high you fill your tins

1 cup oats, blended into a flour

½ cup almond meal

1 tsp baking powder

1 tsp baking soda

½ tsp sea salt

½ tsp cinnamon

¼ tsp ground ginger

1 medium sized sweet potato, roasted & skin removed

2 eggs

1 tbs sunflower seed butter (or any nut butter)

1 tsp vanilla extract

1 tsp fresh ground ginger, grated

¼ cup maple syrup

¼ cup apple sauce

¼ cup almond milk

1-2 small apples, diced and cooked in 1 tsp coconut oil until soft (to extract some moisture before baking)

1/Preheat oven to 350 F. Blend oatmeal in food processor until it resembles a fine flour. Add in almond meal, salt, baking powder & soda, ginger & cinnamon. Pulse until just combined.

2/ Add in sweet potato, eggs, apple sauce, seed butter, fresh ginger and maple syrup. Pulse until a smooth batter forms. Add in almond milk at the end and blend until smooth. Stir in half of the cooked apples and pour into prepared muffin tins (I like to use an icecream scoop to help with uniform batter doses). Top muffins with the rest of the cooked apple.

3/ Bake at 350 for 35-40 minutes until a toothpick comes clean when inserted in the center. This is a denser batter so it takes longer to bake through to the right texture. Store in an airtight container (best in the fridge due to the moisture from the apples!)

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Filed under Baked, Breakast, Snacks

The Tiny Seed Cookie

seed cookies 2

Finally, the perfect healthy cookie texture has been achieved. Crispy, not cakey, and beautifully holding their form, behold: the tiny seed cookie, the perfect accompaniment to a hot cup of tea or coffee.

Not too sweet and small enough to have a few (and full of simple and nutrient rich ingredients that make 3 or 4 an acceptable side to breakfast).


Makes about 16 tablespoon sized cookies

Bake at 350 degrees Fahrenheit for about 15 minutes until golden and crackling slightly on top

½ cup oat flour

¼ cup almond meal

½ cup rolled oats

¼ tsp baking powder

¼ tsp baking soda

¼ tsp sea salt

1 tbs flaxseed meal mixed with 2 tbs water, allowed to sit and set into a gel for about 3 minutes

¼ cup maple syrup

2 tbs coconut oil, melted

2 tbs coconut butter, softened (substitute with your favorite nut butter if needed)

Add-In options

¼ cup sesame seeds

¼ cup pumpkin seeds

¼ cup sunflower seeds

¼ cup raisins

1/ Measure and place oat floar, almond meal, rolled oats, baking powder, baking soda, and salt into a mixing bowl.

2/ This batter is not finicky, so simply dump wet ingredients (flax “egg”, maple syrup, coconut oil, and coconut butter (or nut butter) on top of the dry ingredients and mix until well incorporated.

3/ Stir in all the seeds and raisins or add in ingredients of your choice.  Scoop and  roll dough into 1″ balls and place on greased or parchment lined cookie sheet. Bake at 350 degrees F for about 15 minutes. Store in an airtight glass container to best retain texture. I also froze half of the batch immediately upon cooling and they maintained their texture perfectly!

seed cookies 1

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Filed under Baked, Cookies, Snacks, Sweets

Crispy Peanut Butter Granola Bars


Oatmeal and waking up early to bake in the morning light will never get old for me. I often find myself reaching for making creations using this grain staple because it’s cheap and I almost always have it on hand. I’m perpetually whipping up new granola concoctions, protein bars, adding it to breads and desserts and eating it in some form as my breakfast on the daily. This site is a reflection of what I’m making and eating without any pretense, therefore oat creations may pop up regularly!


These bars will appeal to the crunchy granola bar lovers. I love their toasty quality and how simply this all comes together. I decided to bump things up by adding my own fresh ground peanut butter, a result of not having enough store bought on hand. These are entirely customizable but I decided to go the classic route with good old raisins and peanuts. I’m hoping these measurements are on point but anytime I’m mixing up something of this nature it’s more of a matter of adding my wet and dry ingredients as I go, seeing how things look as I go along. Trust yourself and add what you like to your taste.



3 cups old fashioned oatmeal, 1 cup quick oats

1 cup peanuts

1 cup raisins

2 cups peanut butter of your choice (I made ½ cup fresh ground by food processing peanuts with 2 tbs maple syrup)

¼ cup molasses

2 tbs honey

1 tsp vanilla

1 tsp cinnamon

bar 3

1/ Preheat oven to 350F.  Line a baking sheet with shallow edges with foil or parchment paper. Place oats and peanuts on sheet and toast until fragrant, about 10 minutes.

2/ In a saucepan combine peanut butter, molasses, honey, vanilla and cinnamon and heat until a smooth and homogenous consistency.

3/ Place cooled oats and peanuts in a mixing bowl. Pour peanut butter mixture over oats, add raisins or your choice of dried fruit and stir until combined. Dump mixture out onto lined baking sheet and press down until mixture is tightly packed down into a compacted layer.

4/ Bake for about 30 minutes or until the granola has lost its stickiness, is golden, and seems dense. Allow to cool on the sheet completely until you cut the sheet of granola into your desired sized bars. This step is extremely important in making sure you end up with crunchy bars and that they do not fall apart.

These are best eaten within a day or two if you leave unwrapped but will last up to a week if wrapped tightly.



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Filed under Baked, Breakast, Cookies, Grains, Snacks, Sweets

Oatmeal Redeux

Things have been looking a bit neutral lately in the color spectrum and banana heavy in this small sprawl of recipes I’ve posted. That aside, put your focus on the potential of this delicious breakfast item and another simple mix and bake recipe that is ready to be your best friend.

joey oats

ready to be baked oats with a earnest Joey looking on

I’m an avid food blog reader, scroller, devourer. I’m religiously scoping around the internet about what other health gurus and food writers and creators are saying about their daily eats and what’s inspiring them.  I trust a woman’s recipe regarding oatmeal who has a whole section of her blog dedicated to oatmeal; oat guru Kath of http://www.katheats.com/ was the first food writer I came across to have conjured up such a breakfast recipe. I put off making this concoction as I liked my oatmeal the way I had been making it-simple, cooked in the microwave with almond milk and then topped with goodies galore (almond butter, raisins, coconut, you name it). There’s something about eating a hearty bowl of grains that is supremely appealing and satisfying, especially in the colder months. Despite this, the old bowl of oats can get a bit trite  as can the surprise explosions of oat lava in the microwave cooking process (has anyone found a fool proof way to prevent this infamous sloppy bowl bubble over?)

Enter the solution to all your breakfast problems: baked oatmeal. Just as easy, if not more so than stove top or microwave cooked oatmeal with the potential to feed a crowd or keep you going with a prepped breakfast meal throughout the week.  My first try at it was for a breakfast gathering post a snowstorm of epic proportions this winter. We had heaps of bacon frying and over easy eggs, so I wanted to create a carbohydrate heavy dish to assist in some stick-to-your-ribs energy in preparation for snow shoveling marathons.

snowy snow

I made a few substitutions and changes to the recipe below to create a pumpkin version, using a 15 oz can of pumpkin puree and some vanilla greek yogurt to sub for some of the milk as well as adding some raisins and pumpkin pie spice. I doubled it to feed 6 people. With some maple syrup on top, this was a seriously good addition to its savory counterparts. We couldn’t stop sneaking small slices in between bouts of shoveling.

jer oats

I recreated this recipe at home on a slow weekday morning with bananas and almond milk instead of skim. This will keep for a solid week and works great as an option to take on the go.

Baked Banana Oatmeal


Serves about 4 people

2 cups old fashion oatmeal (In these images I used half quick oats as that was what I had on hand)

1 tsp baking powder

¼ tsp salt

1//Preheat oven for 375 F. Combine your dry ingredients in a bowl!

2 mashed bananas

1 egg

1.5 cups almond milk

1 tsp vanilla

2//Combine wet ingredients with dry. Oil an 8×8 baking dish or tart pan and pour ½ mixture to cover the bottom.

1 whole banana and ¼ cup raisins as toppings

3// Layer ½ banana and raisins for the middle layer. Cover with the other half of  the oatmeal mixture. Layer the rest of the banana and a few raisins for the top bit to your aesthetic liking.

4// Bake for about 25 minutes. Add a sprinkling of brown sugar to the top towards the end of baking if you want a crispy sugar layer!

table oats


Filed under Baked, Breakast, Grains