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Oatmeal Any Time of Day

Oatmeal. We know that it makes for a hearty breakfast. The reason is that it contains soluble fiber (that stays in the stomach) helping you feel fuller, longer. This can keep you from overeating!

Eating just a half cup of oatmeal a day is enough to reap its many health benefits, such as supporting weight loss and boosting heart health to name a few.

There are a lot of varieties of oatmeal on the shelves today. Let me break it down for you. Steel-cut oats are the whole oat grain and bran, and are chopped with steel blades. Rolled oats are de-hulled then steamed and flattened between two rollers. Instant oats are steamed longer and completely cooked before dried. The less processed the oats are, the more fiber they will contain, and the more health benefits can be gained from eating them.

On the weekend, I like to cook a big batch of steel cut oats, let them cool, then layer it in 1/2 pint jars with dried fruits, nuts and seeds. Screw on the jar lids and refrigerate for the week. In the morning just remove the lid and then heat with a little fat free coconut milk in the microwave for a quick and healthy breakfast on the go!

Citrus Upside Down Cake 2
Who’s ready for a slice of Sunkist Orange Upside-Down Oat Cake?

And don’t forget about baking with oatmeal! My favorite is Orange Upside-Down Oat Cake! Great for a special brunch topped with a dollop of Greek yogurt. D’lish! –Kathy

Orange Upside-Down Oat Cake
Great for a hearty dessert or even as a breakfast cake, served with a dollop of Greek yogurt. Read all the way through recipe before starting. It is important to use a nonstick pan and to turn the cake out of the pan 5 minutes after removing from the oven.

Makes 1 (9-inch) round cake, serving 8 to 10

Oats
2/3 cup rolled oats (not instant)
1/2 cup golden raisins
3/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 Tbsp. Sunkist Orange zest
3/4 cup boiling water

Orange Layer
3 Tbsp. butter
3 Tbsp. brown sugar
1 large Sunkist Navel Orange, peel on, ends cut off and sliced into 8 to 10 thin slices

Batter
2/3 cup, packed, brown sugar
2/3 cup granulated sugar
1 large egg
1/3 cup vegetable oil
1 cup all-purpose flour
3/4 tsp. baking soda
1/4 tsp. salt
1/2 cup chopped pecans

Preheat oven to 350 degrees F.

Mix oats, raisins, cinnamon, nutmeg and orange zest in a heat-proof container, and pour measured boiling water over mixture. Let sit for 15 minutes.

Meanwhile, prepare the pan and orange layer: put the butter in a 9-inch nonstick round cake pan and place in the oven until the butter is just melted, about 1 to 2 minutes. Sprinkle with the 3 tablespoons of brown sugar, and then lay out the orange slices in a pretty pattern.

To make the batter: In a mixer (or large bowl), combine the 2/3 cup brown sugar, granulated sugar, egg and oil, and mix well. In a small bowl, mix together the flour, soda and salt, and then add this mixture to the sugar mixture. Add plumped oat mixture and pecans, and mix until well combined.

Without disturbing the orange layer, add batter into the cake pan carefully, and then lightly rap pan on counter to release any bubbles. Bake in preheated oven for about 45 to 55 minutes, or until cake is golden and tests done.

Let sit for 5 minutes after removing from oven. Loosen sides of cake from pan with a table knife, and then immediately invert cake onto a large plate. Let cool before serving.

Chef Notes:

  • Try adding 1/2 teaspoon ground cardamom to the oat mixture for a different spice-flavor profile.
  • Great to serve for brunch; this cake is very moist, so you can make it a couple of days ahead.
  • Photo and Recipe by Kathy Casey Food Studios® for Sunkist®.

    Posted by Kathy on November 6th, 2015  |  Add Comment |  Posted in breakfast, dessert, Fruit, Recent Posts, Recipes

    The Fairmont’s Global Cocktail Menu and Liquid Kitchen on London-Olios

    Great write-up on the Fairmont Hotels & Resorts’ new cocktail program launching later in November. Here’s a sneak peak of the cocktails – developed at the Liquid Kitchen with the Fairmont Tastemakers team – (at last month’s media event at The Savoy). Check out London-Olios for the full post.

    001oliosc1

    Posted by Kathy on November 3rd, 2015  |  Add Comment |  Posted in Cocktails, Press, Recent Posts

    Spaghetti Squash Is More Than Just A Pasta Plant

    Most people have had hand at cooking spaghetti squash, and there are a lot of ways to prepare this tasty vegetable.

    This winter squash starts getting popular at the farmers market and grocery store in early fall. The cooked stringy flesh is delicious, but there are a few cooking tricks to know.

    (Photo from Elizabeth Norris’ blog)

    Cut the squash in half length-wise. Make sure to use a good knife and a little muscle – this is a sturdy squash! Once you have the squash in half, scrape out the seeds and pulp the same way you would with any other winter squash.

    Turn the halves cut-side down in a baking dish. Add a little water and roast in a 350 degree oven for about an hour. You’ll know it’s done when a fork slides in and out of the flesh easily. If you’re in a hurry you can quick cook it the same way in the microwave in a glass dish – just blast on high until fork tender.

    Now to get those noodle-like strands out of the shell. Turn the squash up and gently scrape the flesh with a fork along the grain and loosen it up. Then scoop the squash into a bowl and finish how you like.

    It’s a great low-calorie and gluten-free option to traditional pasta for topping with marinara. Or toss it with maple syrup or honey, a little butter or olive oil, some minced fresh herbs and some sea salt for a great side dish to any entrée. –Kathy

    Posted by Kathy Casey on October 29th, 2015  |  Add Comment |  Posted in Foodie News, KOMO Radio, Lifestyle, Recent Posts

    Liquid Kitchen and the Fairmont Hotels in Bar Magazine

    Earlier this summer Liquid Kitchen hosted the Fairmont Global and mixology team in developing and creating a new global cocktail menu. Check out Bar Magazine’s post on the recent media event announcing the soon-to-be launched menu, including a team photo of the Fairmont Tastemakers.

    Posted by Kathy on October 28th, 2015  |  Add Comment |  Posted in Press, Recent Posts

    Chia Seeds: the SUPER Food

    Cha-cha-cha-CHIA! Yes, that is what we think of when we say chia. Those funny terra cotta heads sprouting green hair. Until now! Chia seeds are everywhere these days and have been sweeping the nation as an up-and-coming nutritional ingredient.


    Who remembers these commercials?

    Chock full of fiber and omega-3’s, these little seeds can be added to almost anything from juices, baked into muffins or even toasted and sprinkled on a salad! They digest quickly, hydrate your body better than sports drinks, and provide long-lasting energy. Athletes love them!

    When soaked in a liquid, they become gel-like and are virtually tasteless. In Mexico, they are added in a drink called Chia Fresca made with fruit juice and chia seeds which have been plumped in water – sounds so refreshing!  I love a plumped spoonful spooned over a margarita for fun texture!

    I have also used them plumped then blended in a low-fat salad dressing – they work as a natural thickener so you can use less oil, and who doesn’t love that!? If you’re looking to add chia seeds to your diet, check out stores like Whole Foods, PCC, and in the “Natural Foods section” of most grocers to buy them or try them in a fun chia beverage.

    And check out this chia seed post from Wellness Mama for more tricks and tips on what to do with them, including her recipe for healthy homemade pudding.

    So try something new and get your Cha-cha-cha-CHIA on! – Kathy

    To plump chia seeds: Soak 2 Tbsp Chia Seeds with 1 1/2 cups HOT water. Let sit for 1 hour then store refrigerated for up to 2-3 days.

    Posted by Kathy Casey on October 22nd, 2015  |  Add Comment |  Posted in Foodie News, KOMO Radio, Lifestyle, Recent Posts

    Ancient Grains are New Again

    Whole grains are all the rage, and with good reason. Their health benefits and high-fiber content make them a great addition to your regular menu!

    One of my favorites is quinoa, an ancient grain-like seed. It’s a high-quality protein with eight essential amino acids and a good source of fiber, as well as B vitamins, iron, and other minerals. You can get regular quinoa, red and tri-colored – all are tasty tasty!

    I like to toast it dry in a pan before cooking to add a bit of nutty flavor. I love it made into a salad to take for lunch such as my Big Protein Red Quinoa Salad – cooked quinoa, cucumbers, carrots, garbanzos, raisins, hazelnuts and fresh herbs all dressed up with olive oil and lemon juice. The combination of textures and flavors is d’Lish and so good for you!


    Red Quinoa!
    (Photo courtesy of FitSugar)

    Another fave is farro, an ancient hulled wheat that was served as the daily ration of the Roman legions. Today it is making a huge comeback and can be seen on restaurant menus everyhwere (and also grown locally in eastern Washington). I love its toothsome bite. Most instructions say to soak it before cooking (preferably overnight). This is great to speed up the cooking, but I typically just give it a long slow boil until it is tender. I love it in a dish of Kale Lacinato, Wild Mushrooms and Goat Cheese. Perfect for this time of year.

    So cook up some ancient grains this fall and get your freekeh on – yes that’s another type of new grain! –Kathy

    Big Protein Red Quinoa Salad
    I like to make this salad with all organic produce.
    Makes about 4 cups

    3/4 cup red or tri-color quinoa
    1 1/2 cups water
    1 tsp. minced garlic
    2 Tbsp. extra-virgin olive oil
    1/4 cup fresh lemon juice
    2 tsp. minced or grated lemon zest
    1/2 cup peeled, seeded and 1/4-inch-diced cucumber
    1/2 cup canned organic garbanzo beans, drained
    1 Tbsp. chopped fresh dill
    1/2 cup chopped fresh parsley
    1/2cup organic golden raisins
    1/2 cup organic hazelnuts, lightly toasted and coarsely chopped
    1/4 cup thinly sliced green onions
    1/4 cup grated carrot
    3/4 to 1 tsp. sea salt
    1/4 tsp. black pepper

    Rinse quinoa in cold water and drain well. Put the drained quinoa in a heavy medium saucepan and dry roast the grain over medium heat, stirring occasionally for about 1 minute. Add the water, bring to a boil, then reduce to a simmer and cover with a tight-fitting lid. Cook for about 15 minutes or until all water is absorbed. Remove from the heat and let stand, covered, for 10 minutes. Remove lid, fluff grains with a fork, and let cool to room temperature.

    In a large bowl, combine the cooked quinoa with the remaining ingredients and toss well.

    Recipe © Kathy Casey Food Studios® – www.KathyCasey.com

    Farro with Kale, Wild Mushrooms & Goat Cheese
    I love this dish made with fall chanterelles.
    Makes 4 to 6 servings

    1/2 cup whole farro, dry
    2 quarts water
    1 Tbsp. olive oil
    1 cup sliced wild mushrooms
    4 cloves garlic, sliced paper thin
    pinch red chili flakes
    1 large bunch black kale (lacinato)* or green kale, torn
    1/4 cup chicken broth (or substitute vegetable broth)
    salt and pepper to taste
    1/2 lemon
    3 ounces fresh goat cheese (chevre)

    To cook the farro: In a medium saucepan, combine farro and water and bring to a boil. Then reduce heat to a simmer; cook the grain for about 30 minutes, or until very tender, but do not let it become mushy. Add more water if it gets low. Drain the cooked farro and set aside. (You can do this the day before; refrigerate cooked grain.)

    Heat oil in a large sauté pan over high heat. Sauté mushrooms until half cooked, about 1 1/2 to 2 minutes. Add garlic and chili flakes and sauté for a few seconds. Stir in kale. Add chicken broth and cooked farro, and cook, turning greens several times, until greens are wilted. Season with salt and pepper to taste. Squeeze lemon over dish to brighten flavor. Serve dolloped with goat cheese or grated sexy local cheese.

    *Also called dinosaur kale.

    Recipe © Kathy Casey Food Studios® – www.KathyCasey.com

    Posted by Kathy on September 30th, 2015  |  Add Comment |  Posted in KOMO Radio, Recent Posts, Recipes, salads

    Bananas for Bananas

    Bananas, the ultimate naturally portable snack! Perfect for throwing into your purse or bag.

    Besides being deliciously handy, bananas are a great source of potassium while being low in sodium. They are a good source of Vitamin B6 as well as Vitamin C and dietary fiber, and are naturally fat free!

    If you’re thinking of a late-season campfire, then consider this s’more alternative:

    Take an unpeeled banana and make a split lengthwise – just not all the way through. Carve a trough from end to end, keeping the peel. Munch on the removed banana to tide you over, while filling the trough with bits of marshmallow and chocolate and sprinkle with crumbled graham crackers. Wrap the whole thing in tin foil and stick it in the embers like a potato, or over a hot grill. After a little while, take it out and carefully unwrap. Yum!

    s'more banana
    Fun Photo from Tablespoon.

    And bananas are quite delicious with savory things as well. My recipe for Banana Pineapple Chutney is flavored up with warm spices such as ginger and allspice. It’s a fantastic way to zip up a grilled chicken breast, or even better with a pork chop.

    Any way you slice them (or even if you don’t), bananas are d’lish! –Kathy

    Banana Pineapple Chutney
    Great served with basmati rice and vegetable curries as well as grilled scallops, chicken, pork chops or ham.

    Makes 3 cups

    1/3 cup 1/4-inch-diced red onion
    1/2 cup 1/4-inch-diced red bell pepper
    2 Tbsp. minced fresh ginger
    1/3 cup packed light brown sugar
    2 Tbsp. granulated sugar
    1/8 tsp. ground allspice
    1/4 tsp. ground cloves
    3/4 tsp. salt
    3/4 cup white wine vinegar
    2 Tbsp. water
    ———————————–
    2 Tbsp. currants
    1 1/2 cups peeled and diced ripe fresh pineapple
    2 cups (about 2 large) firm underripe bananas, peeled, cut in half lengthwise then in 1/2-inch chunks

    In a heavy, wide, shallow, nonreactive pot, place all ingredients except the fruit. Bring to a boil over high heat and boil for about 4 minutes until mixture is syrupy and slightly reduced.

    Add currants and pineapple, reduce heat to medium and cook for about 1 minute. Gently fold in bananas and cook until just thickened, about 2 minutes more. Occasionally stir the mixture gently; do not stir roughly—you want to keep the fruit pieces’ integrity. Chutney should be thickened but still slightly juicy. If too dry, add 1 to 2 tablespoons of water.

    Remove from the heat and let cool. Refrigerate if not serving right away. Chutney should be slightly warm for serving.

    Recipe by © Kathy Casey Food Studios® – www.KathyCasey.com

    Posted by Kathy on September 24th, 2015  |  Add Comment |  Posted in Fruit, KOMO Radio, Recent Posts, Recipes

    Edible Flowers: A Tasty Garden Adventure!

    Food and flowers are wonderful side-by-side, but also can mix together. I was recently introduced to BloomNation (the online flower delivery company- connecting customers with area local florists) and reminded of how flowers on the table not only sets the tone for a meal, but many flowers you love are also be part of the meal.

    From tiny cute Johnny Jump Up’s and frilly dianthus or carnations to lovely robin blue borage flowers – there is a world of tasty, beautiful, edible flowers awaiting you in the garden!

    You can add edible flowers to salads, or to top a dish or cocktail. Freezing edible flowers into ice cubes will definitely snazz up your favorite cocktail.

    Flower Cubes

    I love them in my recipe for Sparkling Lemon Gin Punch.
    St Germain liquor elderflower liquor is added for a lovely floral note.

    Flower Cubes 2

    Here is a quick Overview of how to make Floral Ice Cubes:
    1. Pour distilled water into a large square silicone ice mold 1/4 full and freeze for 2 hours

    Cube Tray

    2. Place edible flowers into ice molds, drizzle with a little water, and return to freezer for 15 -20 minutes

    Flowers in Tray

    3. Fill the ice molds up to completely cover flowers in water and return to freezer and freeze overnight

    Frozen Flowers

    Move on to eating flowers: some of our favorite veggies and greens have tasty blossoms as well. For instance arugula blossoms are beautiful small flowers with a peppery flavor much like the leaves! For larger flowers I like to pull off the flower petals before adding to a dish.

    Edible flower petals are fabulous to roll things in. For an amazing appetizer idea mix soft goat cheese with roasted garlic and some fresh herbs then form into a log in plastic wrap. Pop in the freezer for about 20 minutes or until very firm, then unwrap and roll in edible flower petals. Present on a cheese board or slice into beautiful rounds and serve on crostini – yum!

    For a beautiful brunch dish top your favorite French toast or pancakes with Flower Petal Berry-Butter – it’s a show stopper! The butter is whipped with raspberry jam, sour cream and powdered sugar then rolled into a log. Chilled then pressed with edible flower petals. Just slice and serve.

    Edible flowers are available at farmers markets and also right from you yard! But please remember not all flowers are edible, so double-check before you go into your yard and start munching away—also be sure they are pesticide-free. -Kathy

    Sparkling Lemon Gin Punch
    A delicious and sophisticated punch for any grand get together. For the ultimate presentation, serve over large format ice cubes studded with edible flower petals made in square silicone ice molds.
    Makes about 11 1/2 cups, serves 16 – 18

    1 cup clover or wildflower honey
    2 cups warm water
    1 1/2 cups fresh squeezed Sunkist Meyer Lemon juice or
    3 cups gin (1 750 ml bottle)
    1 cup elderflower liqueur such as St. Germain
    —————————————–
    1 bottle (750 ml) brut Champagne or Prosecco
    Garnish: Sunkist Lemon peel twists

    In a large pitcher, combine the honey and warm water; stir until well dissolved. Then add the lemon juice, gin and elderflower liqueur. (At this point you can refrigerate the punch for service up to 3 days in advance). When ready to serve, pour the chilled mixture into a punch bowl or large drink pitcher (You could split it between 2 pitchers and add half a bottle of champagne to each.) Serve over ice and garnish with lemon twists.

    Recipe by Kathy Casey Liquid Kitchen® for Sunkist

    Flower Petal Berry-Butter
    Borage, Johnny-jump-ups, calendula and rose petals make a pretty combination for this recipe.

    Makes 3/4 cup (6 oz. wt.)

    1/4 pound lightly salted butter, cut in 1/2-inch pieces
    2 Tbsps. seedless berry jam
    2 Tbsps. sour cream
    1 1/2 tsp. sifted powdered sugar
    Dash of ground cinnamon
    3 Tbsps. lightly chopped, unsprayed edible, mild flavored, flower petals

    Whip all the ingredients except flower petals in a blender, food processor or mixer until well blended. Fold in the flower petals. (Or I like to roll the butter into a log in plastic wrap then chill a bit then roll into the flower petals to coat. Wrap and chill – then slice for serving!)

    Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

    Posted by Kathy on September 11th, 2015  |  Add Comment |  Posted in Foodie News, KOMO Radio, Lifestyle, Recent Posts, Recipes
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