Cracked Black Pepper Rice

This dish has been a staple rice dish in my kitchen as it is easy to prepare and appeals to a wide variety of tastes. It is best served chilled or at room temperature, so if you are making a more complex meal, you can make it up ahead of time. The process is rather unique, as you use a large quantity of water for a relatively small quantity of rice and cook the rice at a full boil instead of reducing the temperature to a simmer. The result is a nice sticky, zesty rice. It's such a treasured rice dish, so I am sharing this again, with updated photos.

Cracked Black Pepper Rice

Recipe by Lisa Turner Adapted from Lord Krishna's Cuisine: The Art of Indian Vegetarian Cooking Cuisine: Indian Originally published on April 5, 2007 Buttery basmati rice seasoned with fresh cracked black pepper Print this recipe Ingredients: 1 1/4 cups white basmati rice 8 cups water juice from 1 lemon 3 tablespoons butter 2 bay leaves or a handful of dried curry leaves 1 teaspoon sea salt 3 teaspoons fresh cracked black pepper Instructions: Thoroughly rinse the rice under cold running water and soak in 8 cups of water for 20 to 30 minutes. Drain, reserving the soaking water, and let the rice sit in the strainer for 20 to 30 minutes to dry. Pour the reserved water in a large saucepan and add the lemon juice, a dab of the butter, and the bay leaves or curry leaves. Bring to a boil over high heat. Stirring constantly, pour in the rice in a slow steady stream. Cook uncovered in briskly boiling water for 12 to 15 minutes or until rice is just tender and fluffy. Drain the rice and let cool in the strainer for about 2 minutes. Discard the bay leaves if using, and spoon the rice into a large serving bowl. Stir in the remaining butter, salt and pepper. Toss gently to mix. Chill or let cool to room temperature before serving. Makes 5 to 6 servings

Asparagus and Pesto Risotto with Mushrooms

Asparagus has such an extraordinarily fresh and unique flavor that all I typically need to enjoy the local asparagus in season is a quick steaming or roasting, a pat of butter, a drizzle of lemon juice and a sprinkling of sea salt. But this elegant summer vegetable is quite deserving of a more elaborate treatment when you want to make it the spotlight of a special meal, so long as it is paired with similarly simple but fine flavors.

A simple creamy risotto provides the opportunity to lend even more distinction and flair to asparagus. Fresh lightly sautéed button mushrooms and a simple basil pesto add refined and delicious adornments that enhance the taste experience of asparagus without overshadowing it. Quite easy to prepare and make and just requiring attention, this risotto is really quite a stunning gourmet way to enjoy the asparagus season.

Asparagus and Pesto Risotto with Mushrooms

Recipe by Lisa Turner Cuisine: Italian Published on July 4, 2013 Elegant and delicious summer asparagus and fresh mushroom risotto flavored with a simple basil pesto Print this recipe Pesto: small handful of fresh basil leaves 1 large clove garlic 2 tablespoons olive oil 1/2 cup fresh grated Parmesan cheese Risotto: 1 bunch fresh asparagus 8 oz (225 g) button mushrooms juice from 1 lemon (3 tablespoons) 6 tablespoons unsalted butter 4 1/2 cups vegetable stock 2 tablespoons olive oil 1 onion, chopped 1 1/2 cups arborio or other risotto rice 1/2 cup dry white wine 1 teaspoon sea salt, or to taste fresh ground black pepper Instructions: Prepare the pesto by placing the basil, garlic and olive oil in a mortar and pestle, food processor or blender. Process until blended, transfer to a bowl, and stir in the Parmesan cheese. Set aside. Snap the woody ends off the asparagus and cut the stalks into 1-inch pieces, leaving the tips whole. Chop the mushrooms into bite-size pieces. Transfer to a bowl with the asparagus and toss with the lemon juice. In a large saucepan, melt 2 tablespoons of the butter over medium-high heat. Toss in the fresh mushrooms and cook, stirring often, until the mushrooms just begin to release their juices and brown — about 3 to 4 minutes. Add the asparagus and stir for another 2 to 3 minutes. Remove from heat and drain the cooking liquid into the stock. Transfer the mushrooms and asparagus to a bowl and set aside. Bring the vegetable stock to a good simmer in a small saucepan. In the same pan that the mushrooms and asparagus were cooked in, heat the olive oil and another 2 tablespoons of the butter over medium heat. When hot, add the onion and stir for 5 to 8 minutes or until golden brown. Add the rice and stir for another few minutes to coat the grains with oil. Pour in the white wine, raise the heat slightly, and cook, stirring constantly, until the liquid evaporates. Now add a ladle of the simmering stock and cook, stirring constantly, until the liquid is absorbed. Continue adding the stock a ladleful at a time, stirring constantly, waiting until the liquid is absorbed between each addition. Continue until the rice is al dente — this should take 20 to 30 minutes and use most of the stock (add hot water to the stock if necessary). Before adding the last ladle of stock, stir in the mushrooms and asparagus. Add the last ladle, stir a couple of times, then add the pesto. Gently stir to combine, then remove from heat when most of the last ladle of stock has been absorbed. Stir in the remaining 2 tablespoons of butter and season with salt and pepper. Taste for seasoning and serve hot. Makes 4 to 6 servings

Other risottos you will enjoy:
Mushroom Risotto
Mushroom, Lentil and Spinach Risotto
Lemon Risotto with Leeks and Mushrooms
Sweet Corn Risotto with Tomato and Basil

On the top of the reading stack: The Southern Vegetarian Cookbook by Justin Burks and Amy Lawrence

Audio Accompaniment: Paul Kalkbrenner

Quinoa Goat Cheese and Parmesan Cakes

An ideal way to use up any leftover quinoa, you might end up finding yourself making up pots of quinoa just to make more of these delicious little bites after you try them. They make for a fantastic appetizer or light side along with some tomato chutney or marinara sauce, a legume curry and a lightly dressed leafy green salad to fill out the meal.

I do enjoy vegan meals, but I just can't imagine life without my favorite cheeses. In this case, dill and parsley and a light spicing complement the quinoa to perfection, but when you slice into these cakes that are crispy on the outside but melting with cheesy goodness inside, the experience really couldn't get much better.

My only regret is not doubling this recipe, as I was sharing with friends, but I won't be making that mistake again. I don't have a huge appetite at any given time, but I bet I could have gobbled up all of these in one sitting. They really are a special treat to the palate and, as an added bonus, plenty good for you too.

Quinoa Goat Cheese and Parmesan Cakes

Recipe by Lisa Turner Published on June 23, 2013 Easy and delicious savory quinoa cakes with goat cheese, Parmesan, spices and herbs — crispy on the outside and melt-in-your-mouth creamy on the inside, these flavorful cakes will disappear in no time Print this recipe Ingredients: 1/2 cup soft unripened goat cheese 1 1/2 cups cooked quinoa (1/2 cup dried) 1/3 cup fresh grated Parmesan cheese 2 to 3 tablespoons spelt flour or unbleached white flour 2 green or red chilies, seeded and finely chopped 2 shallots, finely chopped 1/2 teaspoon ground cumin 1/4 to 1/2 teaspoon cayenne, to taste 1 teaspoon dried dill 1/4 cup fresh parsley, finely chopped 1/2 teaspoon sea salt, or to taste fresh cracked black pepper to taste 1 large egg, lightly beaten 3 tablespoons olive oil Instructions: Mash the goat cheese with a potato masher or fork. In a large bowl, combine the quinoa, cheeses, 2 tablespoons of the flour, chilies, shallots, spices, herbs, salt and pepper, egg and 1 tablespoon of the olive oil. Stir until well combined, adding more flour or oil as needed to achieve a fairly moist mixture that can be shaped into roughly 6 small patties. Heat the remaining oil in a non-stick skillet over medium heat. When hot, fry a few patties at a time until golden brown — about 5 minutes each side. Remove and let drain on paper towels. Serve warm with your favorite chutney or tomato sauce. Makes 6 3-inch cakes

More little bites you are sure to enjoy from Lisa's Vegetarian Kitchen:
Brown Rice and Quinoa Cakes with Parmesan
Curried Quinoa and Wild Rice Savory Cakes
Chickpea Patties Smothered in Vegetable Gravy
Spicy Baked Chickpea Koftas

On the top of the reading stack: Roadside Picnic by Arkady and Boris Strugatsky

Audio Accompaniment: Carl Craig

Sautéed Five-Spice Bok Choy, Mushrooms, Peppers and Green Beans

Confronted the other day with the desire for an undemanding dinner, a crisper full of vegetables and the unexpected arrival of a package of fresh baby bok choy, I put together this simple Asian-style stir-fry. I don't very often cook with bok choy, but that should change soon after this dish — gently sautéed in sesame oil until tender but still crisp, bok choy has a wonderful fresh taste like green chard with a hint of cabbage. With fresh peppers, mushrooms and green beans, and seasoned with tamari sauce, toasted sesame seeds, fresh ginger and garlic and a hint of Chinese five-spice, this stir-fry is as satisfying as it is nourishing, and it's delightfully simple too. Try serving it with fresh cooked quinoa — the nutty flavor of this grain is a terrific accompaniment.

Chinese five-spice is a sweet, tangy and peppery blend of five spices used in many Asian recipes to enhance the flavor of vegetables and meats. Packaged varieties are easily available at any Asian grocer and many large supermarkets, but if you don't have it on hand you can substitute equal amounts or approximately equal-size pinches of ground star anise, ground cinnamon, ground cloves, ground fennel seeds and ground pepper (preferably Szechwan or white pepper).

Sautéed Five-Spice Bok Choy, Mushrooms, Peppers and Green Beans

Recipe by Lisa Turner Cuisine: Asian Published on June 14, 2013 A simple, delicious and healthy breakfast, lunch or light dinner of fresh bok choy sautéed with ginger, garlic, green beans, mushrooms and peppers, tossed with toasted sesame seeds and seasoned with tamari sauce Print this recipe Ingredients: 1 lb (450 g) bok choy or baby bok choy 2 tablespoons sesame seeds 2 tablespoons sesame oil 2 green onions, white and green parts, sliced 1 teaspoon fresh ginger, grated 1 clove garlic, minced 1 cup green beans, chopped 8 oz (225 g) button mushrooms, sliced 1/2 teaspoon five-spice 1 red bell pepper, seeded and chopped 2 jalapeños, seeded and chopped 1 teaspoon toasted sesame oil (optional) 2 tablespoons tamari (soy) sauce juice from 1 lime (2 tablespoons) 1/2 teaspoon sea salt, or to taste fresh cracked black pepper to taste (optional) Instructions: Cut the base of the bok choy stems and discard. Thoroughly rinse the bok choy under cold running water to remove any dirt or grit. Cut the leaves from the stems and set aside. Chop the stems into 1/2 inch pieces. Heat a large skillet or wok over medium heat. Add the sesame seeds and toss over heat for a few minutes until golden brown. Remove and set aside. Return the pan to the stove and toss in the sesame oil, wait a few moments, then swirl around to coat the bottom of the pan. Add the chopped bok choy stems, the white parts of the green onions, ginger, garlic, green beans and five-spice. Stir for 2 minutes then pour in the tamari and continue to stir for another 3 minutes or until the tamari has reduced. Now add the mushrooms, bok choy leaves, bell pepper and jalapeños, turn up the heat to medium-high, and continue to stir for another 5 minutes or until the mushrooms have softened and the vegetables are tender. Now add the lime juice and toasted sesame oil if using, and stir for a few minutes over the heat to let the vegetables absorb the liquid and for the excess to cook off. Remove from heat, stir in the toasted sesame seeds and salt and black pepper to taste. Serve right away with a scattering of the green parts of the green onions and some rice on the side or with runny fried eggs. Makes 4 servings

Other stir-fry ideas you will enjoy:
Quinoa Breakfast Hash
Tempeh Breakfast Hash-Up
Mushroom and Jalapeño Breakfast Hash
Black and Green Bean Corn Hash

On the top of the reading stack: John Wyndham

Audio Accompaniment: silence

Barley and Lentil Herbed Salad

Although I adore barley, I don't tend to cook with this ancient grain very often, and that is a shame because not only it is rich in fiber and protein and relatively cheap at that, it also has a lovely chewy texture and nutty flavor that makes it a popular choice for soups and salads. Here it is transformed into a substantial and nourishing salad that might just become a summer favorite of mine, though it is delicious anytime of year.

There is lots going on in this dish and it all comes together in a seamless way. The addition of earthy lentils balances out the proteins, and then fresh herbs are added along with fresh tomato. Then this beautiful combination of goodness is enhanced by the highly complementary nutty taste of tahini, fresh tart lemon juice, a wee bit of spice and sweetness, and some saltiness from olives and tamari. I will note that this is a great way to take advantage of fresh herbs from your garden and if you are lucky enough to be growing tomatoes, they will add an extra fresh layer of flavor to the plate.

Take care when adding sea salt to the dish as the olives and tamari are fairly salty and you don't want to overpower your dish with an excess of sodium. Serve with fresh salad greens and some flatbreads to really dress up the experience.

Barley and Lentil Herbed Salad

Recipe by Lisa Turner Adapted from Feeding the Hungry Ghost: Life, Faith, and What to Eat for Dinner - A Satisfying Diet for Unsatisfying Times Published on June 9, 2013 Beautiful summer salad with earthy lentils, nutty pearl barley, fresh herbs, tomatoes and olives tossed in a creamy and lightly spiced tahini and lemon dressing Print this recipe Salad: 2 cups vegetable stock or water 1 cup pearl barley, rinsed 1/2 cup green or brown lentils, rinsed 2 generous handfuls of parsley or cilantro or both, roughly chopped 1 bunch or large handful of fresh mint, roughly chopped 3 scallions, trimmed and sliced 1 firm tomato, chopped 1/4 to 1/3 cup black olives, pitted 2 to 3 tablespoons tahini sea salt and fresh ground black pepper to taste Dressing: 3 tablespoons olive oil juice from 1 lemon (3 tablespoons) a few splashes of tamari (soy) sauce 1 teaspoon ground cumin 1/2 teaspoon chili powder a few sprinkles of dried red chili flakes 1 teaspoon honey Instructions: In a small saucepan, bring the vegetable stock or water to a boil. Stir in the barley, cover, and reduce the heat to medium-low. Cook until the liquid is absorbed — about 30 minutes. Let stand for 5 minutes, then fluff with a fork and set aside. In another small saucepan, bring the lentils to a boil with enough water to cover, then reduce the heat to medium-low and simmer until the lentils are tender — about 30 to 40 minutes. Drain and set aside. In a small bowl, whisk together the olive oil, lemon juice, tamari, ground cumin, chili powder, chili flakes and honey. Combine the cooked barley and lentils, herbs, scallions and tomato and toss with the dressing. Stir in the olives and refrigerate for 1 to 2 hours. Stir in the tahini and season with salt and pepper. Serve cool or at room temperature. Makes 4 to 6 servings

More barley recipes you are sure to enjoy from Lisa's Kitchen:
Anooshavoor (Turkish Barley and Apricot Porridge)
Barley Porridge with Honeyed Almonds and Roasted Apples
Mesopotamian Barley, Chickpea, Lentil, Tahini Soup
Mango Barley Porridge with Blackberries

On the top of the reading stack: piles of notes reminding me how behind I am

Audio Accompaniment: the washing machine

Black Bean and Quinoa Salad with Fresh Mango and a Chaat Masala Dressing

Bean salads are a simple, healthy and fuss-free way to enjoy outdoor eating in the summer, but for many of us a bean salad means only a bland and unimaginative store-bought side dish. Incorporating grains and vegetables into a homemade bean salad raises it up to the level of a complete and easy outdoor meal, but adding layers of contrasting textures, colors, flavors and seasonings is what really elevates the common bean salad to a starring dish.

This salad scores on all counts by combining tender and earthy black beans, wholesome and nutty quinoa, sweet yellow fresh corn and tangy juicy mango, crunchy fresh red and hot green peppers, and fresh garden parsley and mint into a vibrant, refreshing and healthy summer meal. Best of all, its seasoned with a zesty dressing made with lemon juice, smoky roasted cumin, and chaat masala — a wonderful hot, sour and salty spice blend from northern India made with amchoor (dried mango powder) and rock salt. You'll want to keep the recipe for this dressing on hand for any salad containing fresh sweet vegetables or fruits.

Black Bean and Quinoa Salad with Fresh Mango and a Chaat Masala Dressing

Recipe by Lisa Turner Published on June 4, 2013 Vibrant, refreshing and healthy summer salad with black beans, quinoa and fresh mango tossed with a roasted cumin and chaat masala dressing Print this recipe Salad: 2 cups cooked black beans (2/3 cup dried or 1 19 oz can) 2 cups cooked quinoa (2/3 cup dried) corn from 1 ear or 3/4 cup frozen and defrosted corn 1 red mango, peeled and chopped 1 stalk celery, diced 1 red bell pepper, seeded and diced 1 to 2 jalapeños, seeded and diced 2 scallions, chopped 1/2 cup fresh parsley or cilantro, chopped 1/4 cup fresh mint, chopped Dressing: 1 teaspoon ground cumin 1/2 cup olive oil juice from 1 lemon (3 tablespoons) 1 teaspoon chaat masala 1 teaspoon sea salt, or to taste Instructions: If cooking beans for the salad, rinse and soak overnight covered in several inches of water with a little yogurt whey or lemon juice added. Drain and rinse, then transfer to a medium saucepan and cover with several inches of fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until the beans are tender but not falling apart. Drain and set aside to cool to room temperature. If cooking quinoa for the salad, rinse under cold running water and soak overnight in 1 1/3 cup water in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside to cool to room temperature. If using a fresh ear of corn, cook to preference (boiling, roasting or grilling). I like to roast corn by placing the unhusked ear on a baking sheet and roasting in a 450° oven for 30 minutes, then letting cool for another 30 minutes before removing the husks and paring the kernels from the cob. Start preparing the dressing by dry roasting the ground cumin in a small pan over low heat, tossing or stirring frequently, for 5 to 10 minutes or until the cumin has darkened a shade or two and has a light smoky fragrance. Whisk together the cumin and remaining dressing ingredients in a small bowl. Combine the beans, quinoa, corn and vegetables in a large mixing bowl and stir gently to combine. Toss in the parsley or cilantro and mint. Pour in the dressing and stir gently to mix. Serve at room temperature or chill for 1 hour or longer to serve cold. Makes 6 to 8 servings

More summer salads from Lisa's Vegetarian Kitchen:
Zesty Black Bean and Avocado Salad
Summer Chickpea Salad
Middle Eastern Chickpea and Olive Salad
Red Kidney Bean Salad & Harissa Dressing

On the top of the reading stack: plays

Audio Accompaniment: Sasha

Mung Dal Kitcheree

A kitcheree is a traditional dish originating in North India that consists of legumes and rice and often vegetables. For those who enjoy Indian creations, this is a one-pot meal that won't take you long at all to prepare. Split mung beans are an especially easy legume to digest, making this a nourishing and restorative meal. I've always enjoyed the distinctive sweet and earthy aroma and flavor that these little gems impart to a dish. Here they are all nestled in with rice after simmered together with some spices and coconut milk.

To fill out the meal, serve with a vegetable side and some Indian savory flatbreads. I served it with butter paneer masala and a spicy potato and green bean salad.

Mung Dal Kitcheree

Recipe by Lisa Turner Cuisine: Indian Published on May 24, 2013 Simple, nourishing and delicious one-pot meal of sweet split mung beans and buttery rice with coconut milk and gentle Indian seasonings Print this recipe Ingredients: 1 cup split mung beans (mung dal) 1 cup basmati rice 1/4 cup ghee, unsalted butter or sesame oil 4 to 5 whole cloves 1 teaspoon turmeric 1/4 teaspoon asafetida 1 cup coconut milk 3 cups hot water 1 1/2 teaspoons sea salt, or to taste juice from 1 lemon (3 tablespoons) fresh cracked black pepper Instructions: Rinse the mung dal and rice under cold running water in a strainer. Heat the ghee, butter or oil in a large saucepan over medium heat. When hot, add the dal, rice and cloves to the pan and gently for 2 to 3 minutes. Now add the turmeric and asafetida and stir in the coconut milk and water. Bring to a boil, reduce the heat to medium and simmer uncovered for 5 minutes, then reduce the heat to medium-low and cover. Simmer for 15 minutes or until the liquid is absorbed and the lentils are tender. Quickly stir in the lemon juice, salt and pepper and let sit for 5 minutes, covered. Fluff with a fork, discard the cloves, and serve hot. Makes 4 to 6 servings

Other mung bean dishes you are sure to enjoy from my vegetarian kitchen:
Mung Bean Paneer
Mung Tamarind Dal
Indian Sour Mung Bean Soup
Indian Style Spicy Mung Beans (Moong Dal)

On the top of the reading stack: John Wyndham

Audio Accompaniment: Magnetik North

Mushroom, Lentil and Spinach Risotto

Warm, creamy, elegant, earthy and sweet, risottos are comfort food to me. And although people are often intimated by the idea, I love cooking them too. They're actually very simple to make, and although risottos do require pretty much constant attention, they're only really fussy toward the end of the cooking time when you want your rice grains cooked just to a perfect creamy and toothsome or al dente texture. But with a careful eye to this last step, risottos are actually a snap to make.

Another lovely aspect of risottos is their openness to other ingredients and flavors … although I do consider that mushrooms and Parmesan cheese are almost essential to a really classic risotto. This attractive mushroom risotto has lentils and spinach in addition to these classic flavors, making it a complete meal on a plate.

Mushroom, Lentil and Spinach Risotto

Recipe by Lisa Turner Cuisine: Italian Published on May 9, 2013 Simple, warming, creamy and classic mushroom risotto with lentils and spinach Print this recipe Ingredients: 5 cups vegetable stock 1 bay leaf 1/4 teaspoon dried thyme 1/3 cup dried green or brown lentils 2 tablespoons olive oil 8 oz (225 g) white mushrooms, sliced (2 1/2 cups) 2 medium leeks, trimmed and sliced 1 clove garlic, crushed or minced 1 jalapeño, seeded and finely chopped (optional) 3 green onions, green and white parts, sliced 1 1/4 cups arborio or other risotto rice 1/2 cup dry white wine 1 bunch (1 lb) fresh spinach, trimmed and chopped 1/2 teaspoon sea salt, or to taste fresh ground black pepper 1/2 cup fresh grated Parmesan cheese Instructions: Combine the vegetable stock, bay leaf and thyme in a medium saucepan and bring to a boil. Add the lentils, reduce heat to low, and simmer for 15 to 20 minutes or until the lentils are tender. Drain the lentils, reserving the stock. Set aside the lentils and return the stock to the saucepan. Keep heated at a gentle simmer over low heat.1 Meanwhile, heat some water over medium heat in a medium saucepan and add the spinach. Simmer until the spinach is slightly wilted. Drain off the excess liquid and set aside. In a large saucepan, heat the olive oil over medium heat. When hot, add the mushrooms, leeks, garlic, jalapeño if using, and the white parts of the green onion, and stir for 4 to 5 minutes or until the leeks are soft. Turn the heat down slightly. Add the rice and stir gently to coat the grains with oil. Add the wine and stir until the wine is absorbed. Add a ladle of the heated stock and continue to cook, stirring constantly, until the liquid is absorbed. Continue adding stock to the rice one ladle at a time, stirring and waiting each time until the stock has been fully absorbed before adding the next. Continue this process until most of the stock has been used up. At this point taste the rice and check to see if it is cooked to your preferred texture — the risotto should be soft, creamy and cooked throughout while holding its shape, but you may not want to use all the stock if you prefer your risottos more on the al dente side. If necessary, add some water if you run out of stock and the risotto still requires a bit more cooking time. Before adding the last ladle of stock that you use, season with salt and pepper and stir in the reserved cooked lentils. Add the final ladle and continue cooking as before. Remove from heat as soon as the risotto is finished to your desired consistency. Stir in the spinach and Parmesan cheese, and serve right away in shallow bowls. Top each bowl with a scattering of the green parts of the sliced green onions. Makes 4 to 6 servings

Other legume risottos you will enjoy:
Green Bean and Borlotti Bean Risotto
Spicy Azuki Bean Risotto
Spicy Tamarind and Channa Risotto Kitcheree

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Audio Accompaniment: silence

Raspberry-Banana Oat and Chia Seed Smoothie

I haven't entirely jumped aboard the chia seed bandwagon, but even if they're not the universal panacea as has been suggested, I don't mind taking advantage of the omega-3 acids, fiber, iron, calcium, protein, vitamin C, potassium and antioxidants that chia seeds provide. Apart from delightful chia seed puddings, chia seeds are easy to incorporate in smoothies, which I frequently enjoy for a healthy, easy-to-digest and quick and easy no-cook breakfast pick-me-up. And since chia seeds benefit from the same soaking and fermentation method that make the proteins in rolled oats digestible, they're a simple addition to the oat and yogurt mixture that I prepare the night before my smoothie in a variation of the traditional muesli technique — simply stir oats and chia seeds into plain whole-fat yogurt and leave overnight at room temperature, and the next morning you've got a nourishing, tangy and delicious base for adding any variation of fruits and natural sweeteners to make a smoothie.

This combination of yogurt, oats, chia seeds, raspberries and bananas makes for a particularly refreshing and substantial breakfast smoothie — so tasty, in fact, that it felt like I was drinking a fresh dessert!

Raspberry-Banana Oat and Chia Seed Smoothie

Recipe by Lisa Turner Published on May 5, 2013 Wholesome, refreshing and delicious breakfast or snack smoothie made with oats, yogurt, raspberries and bananas with a dose of nourishing chia seeds Print this recipe Ingredients: 1/2 cup rolled or steel-cut oats 1 tablespoon chia seeds 1 cup whole-fat yogurt 1 1/2 cups fresh or frozen red raspberries 1/2 banana, chopped 1/2 cup whole milk 1 tablespoon honey 4 ice cubes Instructions: Stir the yogurt into the oats and chia seeds. Let soak overnight at room temperature in a covered non-plastic bowl. In the morning, blend the soaked oats together with all the other ingredients in a blender until smooth and frothy. Add more honey if desired. Makes 6 cups or 3 to 4 servings

Other smoothies you will enjoy:
Oat-Mango Smoothie with Blackberries
Blueberry and Maple Syrup Oat Smoothie
Pomegranate & Blueberry Oat Smoothie
Pink Mango Smoothie - Tinned Tomatoes