A Good Food Day: Reboot Your Health with Food That Tastes Great Read Online Free PDF

(which converts to vitamin A in the body) and vitamin C, and high concentration of protein (more than any other fruit), make them worth adding to your shakes or munching on as a snack.
    ¼ cup dried goji berries, soaked in water for 10 minutes and drained
    1 ripe banana, peeled and frozen
    ½ cup unsweetened rice milk
    2 tablespoons ground flaxseed
    ½ cup ice
    Add everything to a blender and buzz until smooth and creamy, about 1 minute. Give it a taste and add more rice milk or ice if you like a thinner shake.

PEAR-MAPLE OATMEAL SHAKE
MAKES 1 SHAKE
    When you think of oatmeal, a beverage probably isn’t among the first things that come to mind. It wasn’t for me either until one sleepy morning when I was deciding between making a shake and grabbing some leftover steel-cut oats. I ended up with a mash-up of breakfasts that’s reminiscent of a thick, creamy milkshake. It has all the fiber and staying power of steel-cut oats in the conveniently portable form of a shake. There’s a slight chew to it, which helps signal a sense of fullness. Bartlett pears are sweet and juicy, the two characteristics you need to balance the heft of the oatmeal. The fall flavors of pear and maple are made to go together. ▪
    ¾ cup cooked, cooled Steel-Cut Oats
    1 Bartlett pear, chopped (about 1 cup)
    ½ cup unsweetened almond milk
    1 tablespoon maple syrup
    Add everything to a blender and buzz until completely smooth, about 1 minute. If you feel it’s too thick, add a few extra tablespoons of almond milk to reach the consistency you like.

CHERRY-VANILLA OATMEAL SHAKE
MAKES 1 SHAKE
    This shake was inspired by Ben & Jerry’s Cherry Garcia, still one of the world’s greatest ice cream flavors (and one I haven’t had much of since I changed my eating habits). The cherries and vanilla are great on their own, but I occasionally toss in a little cacao powder for added richness. ▪
    ¾ cup cooked, cooled Steel-Cut Oats
    1 cup fresh or frozen pitted Bing cherries
    ¼ teaspoon pure vanilla extract
    ½ cup unsweetened almond milk
    2 teaspoons unsweetened raw cacao powder (optional)
    Add everything to a blender and buzz until completely smooth, about 1 minute. If you feel it’s too thick, add a couple tablespoons of almond milk to reach the consistency you like.

POT OFSTEEL-CUT OATS
SERVES 6 TO 8
    In the colder months, no other breakfast feels as hearty and fortifying, or keeps me satisfied as long as a bowl of hot steel-cut oats. There’s an incredible nutty creaminess that happens when the starch releases from the oats and mingles with almond and coconut milks. Their cooking time isn’t conducive to the morning rush, so we make a big batch in the evening and eat it for the next three or four days as a quick no-brainer breakfast. Steel-cut oats are chunkier than rolled oats and have a sturdy, chewy texture that holds up well to reheating (unlike rolled oats, which can get gluey). I find they’re even better the next day, after having some time to sit with the milk and cinnamon. There are mornings when I dig in as is, but toppings help keep it interesting from day to day. My go-to combination is dried fruit with chopped hazelnuts and a tablespoon of maple syrup, but you can take it any direction you like with fruit, nuts, spices, and natural sweeteners. ▪
    Coconut milk is pressed from the meat of a coconut, which is a gold mine of nutritional value. It’s high in a type of saturated fat that has germ- and disease-fighting powers and may help lower total cholesterol levels. Coconut milk’s bounty also includes vitamins E and C, iron, calcium, potassium, and antioxidants galore. It’s available in cartons and cans, and for cooking I prefer the thick, rich texture of canned coconut milk: When you pop open a can, the milk may look separated, but it just needs to be stirred. Coconut milk in a carton is thinner and more drinkable, but it usually comes sweetened or flavored with a handful of questionable additives.
    Steel-cut oats, also called