What is it Wednesday | Bob's Red Mill

What is it? Wednesday: Pea Protein Powder {Giveaway}

by Lindsey Duncan in Contests, Gluten Free, What is it? Wednesday

What is Pea Protein Powder? Pea Protein Powder is extracted from raw yellow peas using a cool water process, without the use of chemical solvents. Protein powder is a convenient way to incorporate amino acids, the building blocks of many structures in our bodies, into our diets. It’s especially great for a post-workout refuel on the go.

Looking at the ingredient statement, you see “Pea Protein Isolate” – and you’re wondering, “What does that mean?” Protein powders are available as either concentrates or isolates. When protein has been separated from the rest of the pea initially, it’s called a protein concentrate (think, “the protein is in a concentrated form.”) Protein concentrates can then go through further extraction to create an isolate, which means the protein is even more concentrated than in concentrate (think, “the protein has been isolated from the rest of the pea.”)

Bob's Red Mill // Pea Protein Powder // gluten free // vegan // smoothies // shakes

Why use Pea Protein Powder? Peas offer a plant-based source of protein, making their protein powder completely vegan. It’s gluten free too! The flavor is very mild and therefore versatile for endless flavor profiles. Having the protein in powder form makes it easy, convenient, and quick to fuel for the day or recharge after a muscle-blasting workout. It is also easy to add to muffins, breads, and pancakes for a boost of protein with your breakfast.

Why else: If you are baking gluten free, you might consider adding Pea Protein Powder to your baked goods to extend their shelf life and improve the crumb of breads (read about the study here).

Where can I get Bob’s Red Mill Pea Protein Powder? Right now you can buy Pea Protein Powder through our website and, if you’re in Oregon, at the Bob’s Red Mill Whole Grain Store in Milwaukie. You’ll start to see it on grocery store shelves soon, right next to our Whey, Hemp, and Soy Protein Powders.

How can I use Pea Protein Powder? Check out some recipes we’ve created using Pea Protein Powder, or make your own.

We use Pea Protein Powder in some of our recipes for other products too. Did you know our vegan and gluten free Nutritional Boosters are based with Pea Protein Powder? It’s true! And we’ve also added it to the (new!) recipe for our Gluten Free Homemade Wonderful Bread.

When should I use Pea Protein Powder? With so many uses, Pea Protein Powder is great for breakfast, snack, lunch or dinner! Go get some! Or win some through the giveaway below!

That’s right, we are giving away 5 bags of Pea Protein Powder! Use the app below to enter the giveaway and we will select 5 winners at random to receive a product! Enter the contest by 11:59 pm Pacific Time on 04/04/16. Contest is open to US and Canada residents only.

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Lindsey Duncan Google: Lindsey Duncan
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Tour Bob’s Red Mill

by Cassidy Stockton in Behind the Scenes

Did you know that you can take a tour of our mill? It’s a fun *free* activity for the young and old where you can see how we mill and package our flour and learn about our history. Our tour guides know even more about this place than Bob and they are incredibly friendly. In addition to the basics of flour milling, the tour also covers our food safety practices and our gluten free testing procedures. You can learn about whole grains and why they are important to your health, as well as take home some samples to try for yourself.

Mill Tours | Bob's Red Mill

Our public tours run Monday through Friday from 10 am to 11:30 am and require no reservations*. Most days, Bob comes by to say hello to our guests. On very special days, which cannot be predicted, guests will also hear him playing piano (yep, we have not one, but two pianos in our mill).

Bob's Red Mill Tours
Our mill is located at 13521 SE Pheasant Ct, Milwaukie, OR 97222—just 15 minutes from downtown Portland. Get directions here.

Bob's Red Mill Tours

After your tour, stop by our Whole Grain Store for shopping and lunch at our restaurant. There is quite simply no store in the world that carries more of our items. We have over 350 bulk bins filled with whole grain ingredients, as well as a wide variety of other products from spices to baking implements to cookbooks. Really, everything you could need to get started on a baking project. It’s well-worth the visit.

Bob's Red Mill Whole Grain Store
Our store is located at 5000 SE International Way, Milwaukie, OR 97222 (just a mile down the road from our mill).

Get more info about the tours here.

Get more info about the store here.

*If you have a group that would like to take a tour, please call us at 503-654-3215 to make arrangements.

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Cassidy Stockton Google: Cassidy Stockton
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What is it Wednesday | Bob's Red Mill

What is it? Wednesday: Chia

by Cassidy Stockton in What is it? Wednesday

We are very excited to bring you What is it? Wednesdays! Every other Wednesday, we’ll explore a different ingredient or product in depth. We’ll be covering the benefits, uses and common misconceptions about each. If you have any requests, leave them in the comments and we’ll work them into the schedule. 


Our first WIW for the New Year is Chia! Chia is definitely one of the trendiest ingredients out there right now and can be found in everything from baked goods to smoothies. First off, if you know what chia is, congratulations- you’re ahead of the curve. For the rest of us, let’s dive in deeper and see what the fuss is all about.

What is it? Chia is a small seed that originated in Mexico and Central America. The seeds range from white to black and are about the size of a poppy seed. Chia seeds were used by Aztec warriors to increase their endurance during travel.

Why would you eat it? Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Chia also delivers a healthy amount of Omega-3 Essential Fatty Acids- approximately 2282 mg of Omega-3 per tablespoon. If those aren’t good enough reasons to eat chia, then we don’t know what are.

What is it? Wednesday: Chia | Bob's Red Mill

How do you use it? Chia seed is incredibly versatile. You can add it to baked goods, sprinkle it on salads, mix it in smoothies and enjoy it with hot cereal. Because of chia’s ability to make a thick gel when combined with water, chia works well in place of eggs in many recipes and can act as a binder when a little more adhesion is needed- think burgers and meatloaf. Chia’s incredible ability to thicken can be used to create vegan puddings and quick-jams with fantastic results.

How do you make chia gel? To make chia gel, combine 1 tablespoon of chia with 1/2 cup water and let sit for about 15-20 minutes. You will be amazed at how thick the gel will become. Drinking/eating this combo is a great way to enjoy chia and get the benefits of this powerhouse seed.

How do you replace an egg with chia? Chia is a wonderful substitute for eggs in quick breads, cookies and pancakes. To replace one egg, combine 1 tablespoon of chia with 3 tablespoons of water and let sit for 5 to 10 minutes. Add to the recipe as you would an egg.

Can you eat it raw? Yes, chia is best eaten raw.

Can you eat it whole? Yes, unlike flax, whole chia seed can be broken down by the body and digested. It does not need to be ground.

Is it vegan? Yes, chia seed is vegan.

What is it? Wednesday: Chia | Bob's Red Mill

Is Bob’s Red Mill Chia Seed gluten free? No, while chia is naturally free from gluten, we do not produce chia in our gluten free facility or batch test it for gluten.

Finally, is this the same seed they sell with Chia Pets? Yes, it is the same seed, but ours is food-grade quality. We don’t recommend eating anything that came with a chia pet, but you could use our seeds to grown your own chia pet. True story: a customer washed some chia down the drain. A few weeks later the sink was backed up. When the plumber opened the catch, our customer had chia seed growing in her pipes. No joke. Safe to say, you should probably not put extra chia down the drain. The compost? That’s an ideal place for leftover chia gel.

Recipes we love using Chia:

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Cassidy Stockton Google: Cassidy Stockton
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Three-Bean Chili Polenta Pot Pie | Bob's Red Mill

Postpartum Eating: Three-Bean Chili Polenta Pot Pie

by Stephanie Wise in Featured Articles, Gluten Free, Recipes

I am three months into this thing called motherhood and I’ve already learned a few things fast: First, that sleep deprivation takes on a whole new meaning when you’ve got a newborn; second, that I would take one smile from my daughter over a full night of sleep most any day; and third, that as a breastfeeding mom, my nutrition is just as important as it was when I was pregnant.Three-Bean Chili Polenta Pot Pie | Bob's Red Mill

I really haven’t been able to find much information, however, on postpartum nutrition apart from the usual: “Eat a balance of healthy fats, proteins, fruits and vegetables.” And while that is good advice, it doesn’t really help me make specific meals that coincide with my new busier-than-ever schedule and added caloric needs due to nursing. So not only have I had to learn to be more in-tune with my body and its needs (in other words, pay attention to cravings and satisfy them in healthier forms), I’ve also had to come up with creative ways to get my nutrition in, literally, one-handed and in a short amount of time.

This recipe for a three-bean chili polenta pot pie fits the bill on all counts for dinnertime. It’s incredibly filling thanks to the beans and creamy polenta crust, and it takes about a half hour to make from start to finish. The flavors are satisfying, too, and cover a multitude of cravings whether you’re pregnant, nursing or just really hungry. You won’t even miss the meat in this pot pie, though the addition of ground beef or chopped chicken is quite tasty and adds an extra dose of protein.

While as a new (or maybe not-so-new) mom, your baby is your first priority, your own health should come in at a close second. This recipe works wonders for your postpartum nutrition and is friendly to your busy schedule, too.

Three-Bean Chili Polenta Pot Pie | Bob's Red Mill

Three-Bean Chili Polenta Pot Pie

Yields: 6 servings


  • 2 Tbsp Vegetable Oil, divided
  • 1 White or Yellow Onion, chopped
  • 1 Red Bell Pepper, chopped
  • 1 Yellow Bell Pepper, chopped
  • 2 cloves Garlic, minced
  • 1-1/2 Tbsp Chili Powder
  • 1 Tbsp Cumin
  • 1-½ tsp dried Coriander
  • 1 tsp dried Oregano
  • 1 tsp Granulated Sugar
  • 1 tsp Unsweetened Cocoa Powder
  • ½ tsp Salt
  • 1 (15-oz.) can Kidney Beans, rinsed and drained
  • 1 (15 oz) can Pinto Beans, rinsed and drained
  • 1 (15 oz) can White Beans, rinsed and drained
  • 1 ½ cups canned Corn, drained
  • 1 cup canned Diced Tomatoes
  • 1 tablespoon Tomato Paste
  • 2 cups Vegetable Broth

For the polenta topping:


Heat oven to 400 degrees F. In a 3 to 4-quart Dutch oven or cast-iron skillet over medium heat, heat 1 1/2 tablespoons oil. Add chopped onion and chopped bell peppers. Cook, stirring occasionally, 10 minutes until vegetables are softened. Add garlic, chili powder, cumin, dried coriander, dried oregano, sugar, cocoa powder and salt; stir and cook another 2 minutes.

Stir in beans, corn, tomatoes, tomato paste and vegetable broth; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, for another 10 minutes. Remove from heat; add more salt to taste.

Transfer Dutch oven or skillet to oven and bake 15 minutes. Meanwhile, make the polenta: In a medium saucepan, bring broth or water and salt to a boil. Stir in polenta. Reduce heat to a simmer and cook, stirring often, 5 minutes until polenta is thickened and cooked through. Remove from heat.

Reduce oven temperature to 350 degrees F. Remove Dutch oven or skillet from oven; carefully spoon and spread polenta over the top of the chili. Sprinkle with the Parmesan cheese. Bake another 15 minutes until polenta is firm and golden brown on the edges. Let sit 5 minutes before serving.

StephanieStephanie is the baker/blogger/babbler behind the blog, Girl Versus Dough, where she writes about her adventures in bread baking and other tasty, unique recipes. Her approach is friendly yet inspiring, down-to-earth yet adventurous. She lives in the Twin Cities with her husband, Elliott, her furry child-cat, Percy and a beautiful baby girl, Avery. Keep up with her on FacebookTwitter and Instagram.

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Stephanie Wise Google: Stephanie Wise
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Our Policy Regarding Bioengineered Foods (GMOs)

by Cassidy Stockton in Featured Articles, Health

Dear Friends and Valued Customers:

At Bob’s Red Mill Natural Foods, Inc. we are proud our brand is associated with quality, integrity, and wholesome goodness.  We know that bioengineered foods are a concern to our customers looking for healthy products, and we share that concern.   Part of our mission to provide the world with healthy whole grain foods includes taking action to keep bioengineered ingredients out of our products.

Producing a healthy product free from bioengineering begins at the ingredient source.  We make specific and detailed inquiries to all of our commodity suppliers regarding their seed source and growing practices. Since as early as 1999, we have required suppliers of food sources known to be at high risk for bioengineering to provide us with documentation certifying they plant only non-bioengineered identity preserved seed.  We now require all of our suppliers to certify their products are produced without bioengineering. We pride ourselves on building relationships with our suppliers and we hold them to high standards.

Our Policy Regarding GMOs | Bob's Red Mill

Over the past two years we have installed an extensive in-house laboratory that allows us to independently test for the presence of bioengineered materials.  Our trained technicians use state-of-the-art PCR technology and German engineered protocols to routinely test every shipment of product known to be at high risk for bioengineering.  Thereafter, we randomly double check our results with additional testing to ensure the accuracy of our protocols.  We pledge our continued commitment to stay at the forefront of the food manufacturing industry to avoid the presence of bioengineered materials.

As part of our continuing efforts to provide wholesome whole grain food, we are proud to announce Bob’s Red Mill’s enrollment in The Non-GMO Project The Non-GMO Project is currently North America’s only independent third-party verification program for products made according to rigorous best practices for the avoidance of genetically modified organisms.  As we work closely with The Non-GMO Project we will obtain Non-GMO Project verification for our products.  We will also use the Non-GMO Project verification mark to inform the public of our products that have attained Non-GMO verified status.

Our participation in the Non-GMO Project is one more way to show our customers around the world that Bob’s Red Mill provides them with pure, wholesome, and healthy products.

Thank you for your ongoing support and continued business.

To Your Good Health,

Bob Moore

President, CEO and Founder

January 2015 Update: 

For a complete listing of products that have been verified by The Non-GMO Project, please visit this site: http://www.nongmoproject.org/find-non-gmo/search-participating-products/search/?brandId=3657

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Cassidy Stockton Google: Cassidy Stockton
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National Flour Month: Low Carb Flour Primer {Giveaway}

by Cassidy Stockton in Featured Articles, Gluten Free, Whole Grains 101

This is our second post in our series on the different flours we produce. Last week, we covered wheat flour, read all about it here.

When you think of Bob’s Red Mill, the words “low carbohydrate” do not often spring to mind. If you took a look at our product line, you might think all we make are carbohydrates, but as anyone who follows a low carb or paleo diet will tell you, we have quite a few low carb options.

Whether you follow a restricted carb diet for health reasons or simply want to lose a few pounds, these flours are essential for  keeping your sanity and enjoying some of the foods you miss the most on a low carb diet. Here are our most popular low carb flours and some ideas for what to do with them.

Almond Meal/Flour: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E , as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates and naturally gluten free. Replacing 25% of the flour in your baking with almond meal will add wonderful texture and flavor while reducing the total carbohydrates.  Although it has a lightly sweet flavor, almond meal can also be used in savory applications. Use almond meal in place of bread crumbs in meatballs, or as a coating for chicken and fish. Browse recipes for almond meal here.

Coconut Flour: Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. Coconut flour can replace up to 20% of the flour in a recipe, but you will need to add an equal amount of liquid to compensate.  We recommend following a recipe designed for coconut flour when getting started. Luckily, we have many recipes to experiment with in our recipe section. Coconut flour is unsweetened and does not contain sulfites.

Bob's Red Mill Low Carb Flours: Almond Meal, Coconut Flour, Hazelnut Meal, Soy Flour

Hazelnut Meal/Flour: Bob’s Red Mill Hazelnut Meal is ground from whole Oregon hazelnuts, or filberts. Hazelnuts are often overlooked for their nutritional value, but these healthy nuts provide a good amount of vitamin E and a healthy serving of monounsaturated fats in each 1/4 cup serving. You can replace up to 30% of the flour in your baking with hazelnut meal to add wonderful texture and flavor.  Hazelnut meal will bring a rich, buttery flavor to your baking while adding an enticing aroma that can only come from high quality hazelnuts. Hazelnut meal can be used in savory applications, as well. Use hazelnut meal in place of bread crumbs in meatballs, or as a coating for chicken and fish.  Our hazelnut meal is not blanched. Find recipes for using hazelnut meal.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Find recipes for using soy flour here.



We’d like to give one lucky reader a set of our low carb flours- almond meal, coconut flour, hazelnut meal and soy flour To enter, simply follow the directions in the app below. We’ll pick a winner at random from all who enter by 12:01 am on 03/20/13.
a Rafflecopter giveaway

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Cassidy Stockton Google: Cassidy Stockton
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Natural Flavors *Partially* Demystified

by Cassidy Stockton in Featured Articles, Health

What’s the deal with “natural flavors” anyway? There’s something that seems inherently unnatural about them. Aren’t “natural flavors” a bit redundant? Shouldn’t the flavor of something already be present without the addition of more flavors? That’s what I’ve been asking myself and I know many of you wonder the same thing. What is in those “natural flavors” anyway and why don’t manufacturers have to list their ingredients?

Natural Flavors as defined by the USDA are, “the essential oil, oleoresin, essence or extractive, protein hydrolystate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf of similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.” That just clears it up, doesn’t it?

From the above paragraph, I think I understand that a natural flavor can be derived from almost anything, but has not been chemically manufactured. These ingredients are used to enhance the flavor of the food to which they are added. Most often, you find these have been added to processed foods- chips, crackers, boxed meals, canned soups, etc. The FDA does not require companies to list what those natural flavors are derived from and is content with simply stating “Natural Flavor.” I suppose this is to protect a company’s ingredient- the one that makes the food taste like none other, the secret ingredient, if you will.

I don’t know how an ingredient list that states INGREDIENTS: Apple Slices, Water, Cane Syrup, Corn Syrup, Modified Corn Starch, Spices, Salt, Natural Flavor and Artificial Flavor helps anyone. What is the natural flavor that is used here? Am I to infer that the natural flavor is natural apple flavor? It could be anything. I can’t seem to find a single reference to what those natural flavors are made up of to give you any real examples. It could be any combination of ingredients that fall under the USDA definition.

This is why so many people with food allergens and other restricted diets are up in arms and calling for a rewording of the Code of Federal Regulations to require companies to list what makes up these natural flavors.

At Bob’s Red Mill, we refrain from the term “natural flavors” and when we use flavorings, we list the ingredients. For instance, if you see Natural Vanilla Flavor on our label, you will also see “Sugar, Cornstarch, Vanilla Extract.” We think you have a right to know. Now if only the USDA and FDA felt the same way.

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Cassidy Stockton Google: Cassidy Stockton
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Modified Food Starch Demystified

by Cassidy Stockton in Featured Articles, Health

Modified Food Starch is made by physically, enzymatically or chemically altering starch to change its inherent properties. In this instance, modified does not necessarily mean genetically modified, however some modified starches are likely made from genetically modified ingredients. Modified starches are typically used in foods for the same reasons as conventional starches—thickening, stabilizing or emulsifying. Some of the properties gained by changing the original starch can include the ability to stand different temperatures (excessive heat, freezing, etc), increase the shelf life of the desired property (for example, it will keep thickening the sauce for a longer time than its conventional counterpart), alter their thickening ability and shorten the thickening time (for example a modified starch may thicken a sauce much faster than its conventional counterpart).

The most common types of modified food starch are made from corn, wheat, potato and tapioca. Typically labels will list the source from which the starch was modified as Modified Corn Starch, however unless it is derived from one of the top eight allergens (in this case wheat), it is not required by law to be listed this way. Most modified starches are gluten free, except for those that use wheat starch as a base. There is some controversy about whether modified wheat starch really does contain gluten, however. Our opinion? Why risk it?

Modified starches are often used in foods that promote themselves as “instant” and in foods that might need a certain temperature to thicken (during cooking or freezing). Think of gravy packets, instant puddings, and those meals that come in a box and require a minimum amount of cooking or simply need boiling water. These days you can find modified starch in almost every processed food. Check the ingredient lists- it’s there.

We hope this helps clear up a little label confusion for you. If you have any more label mysteries that you’d like us to solve, tell us in the comments.

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Cassidy Stockton Google: Cassidy Stockton
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Banana Bread2

Banana Flaxseed Quick Bread (V)

by Meagan Nuchols in Featured Articles, Recipes

Known for their healthy omega-3 & 6 fatty acids and ample amount of fiber, flax seeds can be a great addition to any recipe. Whether it’s flavor, crunch, texture or health that concerns you, Bob’s Red Mill Flax Seeds provide what you need. For the month of January all of our flax seed products from organic golden flax seed meal to normal brown flax seeds are on sale. That’s right 20% off in our store and on the website.

In the bakery we use flaxseed meal to top our scratch biscuits, to amplify some breads, and mostly as an egg replacer. When added to a recipe, flaxseed meal will often change the texture of the finished product making it chewier and sometimes a bit dry, if extra moisture isn’t added. Whole flaxseeds are also used in many of our breads including our best seller, 10 Grain. Adding whole flaxseeds to a recipe will also permit a chewier texture, and a delicious crunch. If adding flaxseeds to yeasted bread, we recommend soaking them prior to mixing. This can be done by adding the flaxseeds to the allotted amount of water called for in the recipe. 30 minutes before mixing will suffice, but the longer the soak the better. Similar to all of our grains they are best kept in the fridge or freezer.

The following recipe is a vegan banana bread with an addition of flaxseeds. Try both kinds of flaxseeds, brown and golden, same nutritional value, just different color. This delicious bread is also great with blueberries or your favorite nut. Enjoy and Happy Baking!

Banana Flaxseed Quick Bread

  • 1-¾ cups Whole Wheat Pastry Flour
  • 1 cup Light Brown Sugar (packed)
  • 1 Tbsp Baking Powder
  • ¼ tsp Salt
  • 1 Tbsp Cinnamon
  • ¼ cup Flaxseeds
  • ½ cup Safflower Oil (or melted butter)
  • ½ cup Soy Milk
  • 1 cup Banana (mashed)
  1. Preheat oven to 350°. Grease 2 mini-loaf pans or one regular sized pan.
  2. In a large bowl, combine the dry ingredients.
  3. In another bowl mix together the soy milk and oil.
  4. Gradually stir into the dry ingredients, just until incorporated.
  5. Fold in the mashed banana.
  6. Spoon the batter into the pans.
  7. For a regular sized loaf, bake for 35-45 minutes, or until a tester comes out clean. Cook the mini-loaves 20-25 minutes.


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Meagan Nuchols Google: Meagan Nuchols
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Oatmeal in the Early Morning

Healthy Hot Cereal Ideas

by Cassidy Stockton in Featured Articles, Health, Recipes

When the weather outside is frightful, a hot bowl of cereal is delightful…

Excuse the cheesiness, but isn’t that the truth? It’s hard to get excited about a cold bowl of miscellaneous flakes when the temperatures are dropping. There is something unappealing about pouring cold milk onto cold cereal when snow is collecting outside. Around here, nothing gets us out of bed on a drizzly day like a hot bowl of our favorite whole grain cereal.

Freezing weather or not, whole grain hot cereal is an ideal way to kick off any day. With the staying power of whole grains, hot cereal can warm you up and keep you going through the morning. The fiber and protein found in our hot cereals keep blood sugar from spiking (and consequently crashing) and help promote healthy digestion.

Truth is, most of us also like a touch of sugar, milk and/or butter with our hot cereal. A little sugar is fine for most of us; try to make the choice to add these things in moderation. We’ve collected some suggestions for taking your hot cereal to the next level of delicious, but still keep your breakfast on the healthy side.

  • Add nut butter (peanut, almond, etc) or an egg to your cereal to boost flavor and protein and really kick start your day with a breakfast that will fuel you until lunch.
  • Add some flaxseed meal, chia seed, hemp seed or pumpkin seed to increase your fiber and omega-3 intake to support a healthy heart.
  • Fresh, frozen or dried fruit also make a great addition to boost flavor and add vitamins and antioxidants.
  • Add a few tablespoons of canned (or fresh) pumpkin for a decadent, holiday-themed breakfast. Pumpkin is loaded with Vitamin A, Potassium, and Zinc, making it a great addition to a whole grain breakfast.
  • Adding a sprinkle of cinnamon to your cereal will aid in stabilizing your blood sugar, not to mention that a little cinnamon can add a big flavor boost.
  • Take it savory! Try this: add shredded cheese, sliced green onions, a dash of salsa and top with an egg for delicious and healthy Mexican dish.

Still want some inspiration? Try one of these recipes for a truly special breakfast.

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Cassidy Stockton Google: Cassidy Stockton
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