My name is Ashley McLaughlin and this is my blog, Edible Perspective. To learn more about my journey head on over to my about + FAQ pages. I'm thrilled that you stopped by. Enjoy!

 

 


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Wednesday
Apr062011

moo milk

I’m currently experimenting with breakfast.  I need my huge breakfasts to hold me over longer than 2hrs.  The buckwheat bakes definitely do this, but overnight oats and hot oats, do not.  It’s weird how foods with similar nutritional profiles can act so differently in your body.  The other day I mentioned that my overnight oats only held me over for 2-3hrs, even though it was a 500cal+ bowl.  Angela commented that she is now using soy milk with 12g protein per serving, instead of almond milk, to help hold her over longer.  This was a great point.  Almond milk is full of vitamins, but lacking in the protein department.  l try to keep a low-soy diet, so with eating tempeh or tofu about twice a week, I don’t really want to add soy milk in the mix.  I checked out oat milk and hemp milk, but they are only 2-4g protein, max. 

During my detox, one thing I found out, was that dairy doesn’t seem to bother my digestion at all.  I occasionally buy local cow’s dairy, but haven’t in quite some time.  However, I’m thinking this might be one option to try for adding more protein to my morning routine.  The milk comes from Morning Fresh Dairy, and is free of hormones, antibiotics, etc.  The milk is organic as well, but doesn’t have the official label yet.  It takes a full 7 years to become certified organic, for this type of product, and they are 3 years into the process.  The only negative point I can find about the milk is that the cow’s are fed a partial corn diet.  Ideally, I would love if the cows were fully grass-fed.  This is the same dairy that supplies the yogurt I have raved about, Noosa.  Yumm.

So my new plan is to try using 2% milk in my breakfasts and see if that helps curb my hunger.  My next test will be using almond milk with a scoop of protein powder. 

(1 of 3)

Chocolate Cherry Overnight Oats

  • 2T rolled oats
  • 2T raw buckwheat flour [ground in a blender from raw buckwheat groats]
  • 2T raw buckwheat groats
  • 3/4c 2% milk
  • 2T chia seeds
  • 1t cinnamon
  • 1.5T unsweetened cocoa powder
  • 1/2T raw honey
  • 3/4c frozen cherries
  1. In a plastic container combine all ingredients and whisk until combined.
  2. Cover and refrigerate overnight.
  3. Stir in the morning and add more liquid if necessary.
  4. Eat cold or heat in the microwave.  I enjoy mine cold!

*You can sub ground flax meal for chia seeds.

*You can sub any nut/seed-milk instead of 2% cow’s milk.

(2 of 3)

So how did this bowl compare to Monday’s breakfast?  I felt hunger creeping up about 2-3hrs later again, but instead of grabbing a snack, I chugged some h2o instead.  I always try to do this when I feel hungry, because a lot of times the feeling of hunger can mean you need more water! 

Well, the water worked, and this held me over for a good 5hrs, as it should have.  This bowl is over 600 calories of creamy deliciousness!  I love the addition of buckwheat groats, as they add a nice crunch. 

(3 of 3)

I also go back and forth between eating 3 larger meals with 2 small snacks, as opposed to 6 medium sized meals in a 24hr period.  Right now, I’m on the 3 larger meal track.  I sometimes find with the 6 medium meal plan, that I’m just slightly hungry all of the time.  Such a process figuring out what works the best.  I definitely haven’t mastered it yet!

Despite what I just said, I made a medium sized meal for lunch. ;)

It started with dinosaur kale [aka - lacinato] and was inspired by Mama Pea!

(1 of 11)

I have been dying to try this recipe since she posted it a few weeks ago.  I just replenished my kale + nutritional yeast stock, so it was time to check it out.  I don’t know why, but I never make raw kale salads.  That is definitely going to change, as I couldn’t get enough of this salad.

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This was also the perfect salad to make while having no oven.  No cooking involved!

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All of the spices + oils were whisked together.

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And then mixed into the kale.  I loved that every piece had a nice thick coating of the dressing.

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If you want, you can also mix in other veggies.  I used cucumbers, carrots + mushrooms. 

DEE-vine!  I seriously love salads.  I have no problem whatsoever getting in enough greens.  I don’t eat them because I think I should.  I eat them because they are freaking delicious when properly made. 

(6 of 11)

Topped with sunflower seeds for healthy fats + protein!

(7 of 11)

Creamy Smoked Kale Salad [serves 1 full salad or 2 side salads] adapted from Mama Pea

  • 1/2 head dinosaur/lacinato kale ~4c chopped
  • 1/2T hemp oil [flax oil/almond oil/olive oil]
  • 1t creamy peanut butter
  • 1T water
  • 1T apple cider vinegar
  • 1T + 1t nutritional yeast
  • 1/2 rounded teaspoon smoked paprika
  • 1 large garlic clove, minced ~2-3t
  • 1/8t fine grain sea salt
  • ground black pepper
  • sprinkle cayenne pepper
  • 2T sunflower seeds
  1. Wash kale thoroughly and pat dry.
  2. Tear from stems and chop or rip into small pieces and put in a large bowl.
  3. In a small bowl add hemp oil, peanut butter, water, apple cider vinegar, nutritional yeast, smoked paprika, garlic, salt, and pepper.
  4. Whisk until well combined and pour onto kale.
  5. Mix with a fork or your hands until very well coated. 

*Sub lemon juice for apple cider vinegar if needed.

*Sub flax/almond/olive/etc. oil for hemp oil if desired.

*If you can’t find smoked paprika but still want a smokey flavor, try a mild chipotle seasoning. 

*If you aren’t digging the raw kale taste, you can always bake these at 325* on a pan for about 25-30min, turning a few times until toasty, to end up with delicious smoky kale chips.

(8 of 11)

Check out these nutrition facts!!!  I entered the ingredients in using caloriecount.com.  I wanted to see how much protein this salad had and was blown away by the final count.  Check out the iron, calcium + Vit A and C as well!!  And, holy fiber!  Seriously impressive!

[nutrition facts include 2T sunflower seeds, 4c kale + dressing but does not include extra veggies mixed in]

image

I can’t even describe how delicious this salad was.  The dressing was creamy and extremely flavorful.  The kale was crunchy and fresh, and much easier to chew than curly kale.  This salad was also gigantic!  If you want to make this a full meal, try adding cooked + cubed sweet potato or red potatoes, tempeh, or chickpeas to the mix.

(9 of 11)

I ate this salad solo and held off on the rest of lunch.  I wanted to eat part of lunch [cottage cheese + pineapple] a little later because I was planning an early evening gym session and didn’t want to feel famished while working out.  It worked!

New obsession right here!!!

(10 of 11)

And in true Pea fashion, my lunch ended with a pickle.

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I have a new breakfast idea for the morning that I can’t wait to try!!  Tonight’s dinner was pretty stellar as well.  More on that tomorrow!  So far Monday-Wednesday we’ve eaten every breakfast-lunch-dinner in house.  Chris’s breakfast + lunches have even been packed for work.  Pretty good for no real kitchen!

Man was this a chatty post!

Catch you tomorrow :)

Ashley

Reader Comments (105)

That salad looks amazing. Sounds like the perfect lunch for work. I am definitely jumping on this kale bandwagon wholeheartedly.

April 7, 2011 | Unregistered CommenterMichelle

Back in India we get very fresh milk of cows. It's really really nutrients and healthy for body. We never need to stock up or buy whole 3-4 liters of milk can (and it's not available there) as the milkman delivers daily at your door. Oh! I'm missing so many good things about my past life that we find it hard here. :(

Re your above topic: How about rice milk? I'm not sure though. These days, I've been trying my oats with rice milk and it sustain me for 3-4 hours.

April 7, 2011 | Unregistered CommenterSonia@7spice

Oops! sorry for typo! I meant * nutritious. :)

April 7, 2011 | Unregistered CommenterSonia@7spice

I just bought a fresh batch of kale today - I was going to make some more kale chips (the kids love them) but may have to do this salad instead! I only ever have fruit in the mornings (fit for life eating plan) and can usually last all morning on a banana & frozen cherry smoothee (no milk/sweeteners/nuts etc) - so filling!

April 7, 2011 | Unregistered CommenterKathie

Whoa! Can't believe the protein count on that salad...?!? That's awesome. I concur -- salads = tasty, and that is why I eat them! :)

Hi Ashley,

Another option you might want to try for your overnight oats is mixing in greek yogurt rather than milk. Greek yogurt has tons of protein as you know and I find this keeps me full for at least 4-5 hours. I have been making a mixture of 1/3 rolled oats, 2/3c plain fat free greek yogurt, 1T flax seeds, 1/2c blueberries with a splash of vanilla and maple syrup. It is delicious, doughy and filling. Can't wait to try the Kale salad. I was shocked myself how much protein Kale has in it compared to other greens.

April 7, 2011 | Unregistered CommenterHeather

I agree with Heather. When I make overnight oats, I usually go with this recipe: 1/3c oats, 4 to 6oz vanilla yogurt (or any flavored yogurt), 1/2c frozen berries (or 1/2 banana), and enough water to make creamy (can use milk instead, but I find it makes the oats TOO sweet). In the morning I top with granola and a huge dollop of Peanut/Almond/Cashew butter. SO good!

April 7, 2011 | Unregistered CommenterJess

Gosh, so much protein in one salad, that's amazing!
I'm curious with the milk thing - [this is purely curiosity on your opinion, NOT attacking or anything like that, please don't take it the wrong way!] where do you stand with the 'other' part of dairy production, like what happens to the calves for the cows to produce milk in the first place? I know that a very very high proportion go to veal production, but even so, it's still very stressful for the cow to lose its' calf.
Just curious :)

I'm in the process of figuring out meal portions and when to eat during the day. I hate the feeling of hunger, so right now it's easier to do 3 larger meals and a snack or two. I have no shame in admitting I work out harder and burn more so I can eat more :) Your salad DOES look freaking delicious!!!!

April 7, 2011 | Unregistered CommenterJen

you are right - creamy and smoked has me very intrigued!!

April 7, 2011 | Unregistered CommenterJessica @ How Sweet

I notice I am always more hungry when I eat smaller meals throughout the day. 3 big meals are what works best for me. I think it's all about figuring out what is best for you and your body.

April 7, 2011 | Unregistered CommenterLauren

I also need a huge breakfast to keep me going in the mornings! I never thought to add frozen cherries to overnight oats before.

Your salad looks delicious! I can't wait to get some fresh kale at the market this weekend, so I can try it out for myself! :)

My naturopath is a big advocate of organic soy in the mornings, solely for the protein. However, I too watch my soy intake and prefer not to have it daily.

What about raw ground almonds mixed with the buckwheat? A combo of quinoa and oats holds me quite well too. If all fails, a smoothie with a scoop of sun warrior protein does the trick ;)

Good on you for listening to your body and rediscovering an alternative source of protein that works for you! I look forward to seeing what you have in store for breaky!

Good luck with finding a breakfast combo that works for you. That is crazy that a 500 calorie bowl of oats doesn't hold you over for more time!

Yum -- i love dinosaur kale. how can one not love anything dinosaur related?
It facinates me how everyone has their breakfast item that holds them over until lunch (or not) - everyone's body works differently. I hope you find the perfect balance for you! What protein powder do you use?

April 7, 2011 | Unregistered Commenterlauren @ spiced plate

I experiment a lot with what works best for my body too. Sometimes I do 3 large meals, but I really like to eat (ALOT!) so I tend to go to the smaller meals more frequently. My breakfast is always at least 400-500 calories though!

I love all the color in that salad. Looks fantastic!

April 7, 2011 | Unregistered CommenterJess (Sweet Potato)

I love that you work so hard to find recipes that are filling for breakfast, because it is so hard to find good ones that hold you us over until lunch!

also the detox sounds like a great idea so you can really determine your food sensitivities-kudos! :)

Woo for moo milk! We are learning about rBST in my Food and the Consumer class this week and I learned that stores like Kroger, Walmart and Publix actually only sell milk from cow's that aren't treated with rBST. I don't know about antibiotics, though...I just thought that was interesting!

You might try adding a tablespoon or so of coconut oil to your oats. It makes me feel more satisfied for a longer time...

April 7, 2011 | Unregistered CommenterLaura

LOVE the shadows in the second photo...beautiful!

I've found that for whatever reason almond milk holds me over much better than soy milk. I don't drink cow's milk, so I end up switching between soy and almond (depending on what my breakfast it, how long it needs to hold me over, etc). High protein, high fiber, and high unsaturated healthy fats are the 3 things I always look for when I need to stay full for a long time. I usually have cereal for breakfast, and have found quite a few that keep me full for hours! Keep experimenting, and I'm sure you'll find what works the best for you!

That salad look incredible! I love the sunflower seeds!

Rice milk is very low in protein which is what she was looking for I believe.

Ashley - you said you eat cottage cheese - but that's dairy...right? Was it just milk you were abstaining from? You could try Organic or Lactaid Milk too if you feel better with that.

I'd recommend yogurt!! That really bulks up the meal and adds a great texture! I love Greek - but have recently found Goat's yogurt and it's higher fat content and creamy..and dare I say MORE delicious :) It's supposed to easier on digestion than cow's too apparently.

April 7, 2011 | Unregistered CommenterBaking 'n' Books

Okay I'm definitely trying the salad. The hubs is not a fan of cooked kale (texture thing). Perhaps I can get him onboard with this.

That salad looks delicious and those nutrition facts are awesome!

I feel pretty satisfied from overnight oats if there is some protein powder and nut butter in there -- if those aren't included I'm super hungry all morning.

April 7, 2011 | Unregistered CommenterHolly @ The Runny Egg

this is soo funny because i have my kale ready to make the exact recipe tonight! i too have been eyeing her recipe since it was posted and finally got some kale, so now i'm really looking forward to it. yum! have a great day :)

I feel that cow and soy milk fill me up much more than almond milk, due to the protein. I do love almond milk though, so I switch it up, depending on what I am in the mood for!

That looks... interesting. I'm going to have to try it and I'll get back to you with the results. ;)

There's nothing wrong with cow's milk, for sure! It gets a bad wrap but if you're buying the right stuff (you obviously are), there's nothing wrong with it and it does actually have a lot of nutrients and protein. No need to justify it! :)

I use to be against soy milk as well but cows milk tends to bother me if I have too much of it at one time. I love coffee and I had to figure out a way to enjoy my lattes but without cows milk. I finally tried the soy and AMAZING! I had to skip lunch because I was still full from my latte and granola bar snack one time. Now I save money and make my own at home too. Soy milk does keep my hunger at bay and I don't get ravenous for my next meal. Plus the vanilla flavor is very tasty! I can easily drink it straight up, compared to almond milk. That has to be mixed with something.

April 7, 2011 | Unregistered CommenterFallon

I saw this salad on Mama Pea's site and wanted to try it then. Now I have to try it! I like the added veggies and sunflower seeds.

April 7, 2011 | Unregistered CommenterCarissa

Yes, we buy Morning Fresh milk too! I wish the cows were completely grass fed too, but I think that here in Colorado that would be impossible, since grass doesn't grow year round which explains the partially corn fed diet.
I am going to buy some kale today!!

April 7, 2011 | Unregistered CommenterChristina

WOW - I feel like I could have written this post!!

Those are my exact sentiments about almond milk, and also why I choose low-fat organic (sometimes grass-fed) milk for my breakfasts. The protein is unbeatable, and I believe it really does help with satiety. I also start to feel a wee bit hungry after 3 hours, but I usually drink water and I'm good for another 1-2 (plus, it's good to be hungry for lunch!)

I also find 6 mini meals leaves me slightly hungry all day and 3 meals plus maybe 1 small snack works best for me. AND I'm hoping to have a buckwheat bake for breakfast tomorrow!!

Love the looks of that kale salad too!!

April 7, 2011 | Unregistered CommenterKath

I just had raw kale for the first time yesterday and it was tasty!

April 7, 2011 | Unregistered CommenterKelly

That salad looks incredible..Im blown away by what you make without a kitchen! I don't know if I'd have the patience with all that going on. You rule. :) xo

April 7, 2011 | Unregistered CommenterAngela (Oh She Glows)

I meant to add, I have always been a 6 small meal type person, but I want to be a 3 larger meal person! I too find that 6 small meals makes me feel hungry allll day long. esp when eating vegan.

April 7, 2011 | Unregistered CommenterAngela (Oh She Glows)

I have always found that oats, cooked or raw, just do not stay wiht me longer than a couple of hours... doesn't seem to matter what I have on them - so I rarely eat them now, unless I PLAN a morning snack.

I find quinoa so much more 'lasting' in my system.

April 7, 2011 | Unregistered CommenterElle

I am curious to see how the almond milk with the addition of protein powder works for you. I've always been a three big meal person with a couple snacks in between. That kale salad looks awesome!

April 7, 2011 | Unregistered CommenterVanessa

I definitely have the same problem with getting hungry within a few hours of eating breakfast. I generally make a smoothie for breakfast and then try to snack a few hours later, sometime before lunch. This morning I actually tried adding whey protein in the hopes that it'll hold me over longer. I've got a LaraBar for backup!

I was vegan for about 9 months a few years ago- while I always felt much "lighter" I never really felt satisfied. I love having access to high quality local milk, and I can't imagine ever trading it back for soy products!

So spot- on- once again! I used to use organic cow's milk for breakfast, then switched to soy milk, but once I heard about all the soy jibber- jabber, I used almond + rice for my main milk of choice. Something about cow's milk upsets my stomach, so I can't drink it too often. Not sure if i'm lactose, but yogurt and cheese don't hurt my stomach. Weird, I know. I'm not super hungry ever after my meals, as I make sure they're nutrient dense and protein- packed, so i have no intentions of switching to cows milk dairy. Have you tried using coconut milk mixed with protein powder? Now that would be super satiating :)

I've been eyeing that raw kale salad of Mama Pea's, too! I'll have to try your version out in the near future :) Love how creative you're getting without having kitchen access!

April 7, 2011 | Unregistered CommenterEmilia

Huge green monsters with avocado, protein powder, coconut with cow's milk would be super satiating, I bet. just made one this morning, so that's how I know:)

April 7, 2011 | Unregistered CommenterEmilia

You've always got to one up me, don't you? ;) Totally kidding. That looks absolutely amazing! I'm going to get another head of kale at the store tomorrow and try it myself!

April 7, 2011 | Unregistered CommenterMama Pea

Hahaha...I would have made it exactly like yours but I didn't have tahini or lemon juice, and well, you know I'm a sucker for smoked paprika. Totally inspired by YOU...thanks friend!!!

April 7, 2011 | Unregistered CommenterAshley

I thought you would be so proud about the pickle!

April 7, 2011 | Unregistered CommenterAshley

My meals are typically loaded with protein + fats and are very nutrient dense. It definitely helps, but I still get hungry sooner than I should. I'm actually not a huge coconut milk lover. I think it's a bit funky tasting...not really coconutty at all. Plus, I hate how the nut milks have a lot of added ingredients. I should start making my own almond milk again....

April 7, 2011 | Unregistered CommenterAshley

I know what you mean about that never feeling satisfied feeling, but once I started adding more fat to my diet it really helped!

April 7, 2011 | Unregistered CommenterAshley

The thing that bugs me about almond milk and other nut milks are the added ingredients. It's not a huge list, but you know..just not as natural in my mind. I could start making almond milk again but that's just one more thing to add to the list! haha

April 7, 2011 | Unregistered CommenterAshley

Yupp..I just recently switched back to the 3 meals, unintentionally when I started making the buckwheat bakes. They're the only thing that keep me full all morning!

April 7, 2011 | Unregistered CommenterAshley

I'm working on my patience. This is a good test. Tuesday = D- Wednesday = A- ;)

April 7, 2011 | Unregistered CommenterAshley

Too funny! I did find a company out of Utah that supplies grass-fed, organic milk to a local store here. However, you can only get whole milk. I'm a little nervous about taking in so much saturated fat, because I'm eating cottage cheese + eggs too. Not really nervous...but you know what I mean. :) I think ignoring that 10:30am hunger + drinking water is my best option because I don't think it's real hunger. When I started eating the buckwheat bakes, I unintentionally switched back to the 3 meals a day with 1-2 snacks. I think you would love the kale salad! :)

April 7, 2011 | Unregistered CommenterAshley

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