Healthy First Meals


Caramel Apple Cinnamon Crisp Overnight Oats


T ese oats are a great dessert/breakfast mix that’s delicious, but good for you, too. It’s made clean by cooking the apples using coconut sugar instead of refi ned white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mix- ing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it.


For the Cinnamon Apples: 2 large Honeycrisp or Pink Lady apples, cored, peeled and diced


2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg


For the Oats: 1½ cups rolled oats 1½ cups unsweetened almond milk 2 Tbsp chia seeds 1 tsp vanilla extract ¼ tsp ground cinnamon


For the Date Caramel Sauce: 10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided


To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are soſt ened, but not mushy.


For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl.


To make the date caramel sauce, process the dates and sea salt in a food proces- sor until they are fi nely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor.


Spoon half of the oat mixture into the bot- tom of an 8-ounce jar with a lid or a seal- able container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients.


Refrigerate the oats overnight or for at least 4 hours. T e oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes.


Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.


Salmon Cakes with Fennel & Parsnips


For the vegetables: ½ cup fennel, shaved thin (use a mandolin slicer for thinnest slices)


¼ cup parsnips, shaved ½ Tbsp coconut oil


For the salmon cakes: 6 oz can boneless, skinless, wild-caught salmon, drained


1 egg 1 Tbsp quinoa fl akes 1 Tbsp fresh chives, chopped 1 tsp capers 1 tsp lemon juice ½ Tbsp coconut oil, for frying 4 radishes with greens


Heat oil in a skillet and sauté fennel and parsnips until tender, about 7 minutes.


Remove to serving plate.


In a mixing bowl, combine salmon, egg, quinoa fl akes, chives, capers and lemon juice. Stir to mix until most of the large chunks of salmon are broken down.


Heat oil in a frying pan over medium heat,


form salmon mixture into 2 patties and cook 4 minutes per side.


Place salmon cakes over fennel and pars- nips and garnish with radishes. Serve warm.


Provided by David Perlmutter, DrPerlmutter.com.


October 2020 13


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