by Heather | Apr 6, 2021 | gluten free, grains, protein, recipe, Uncategorized, vegetarian
😋🍋Eat this Lemon Cream Overnight Oats as-is or with some yummy toppings – either way, you will be looking forward to breakfast!
You can use any kind of milk you want in this, but I like oat milk because it has a creamier texture.
✅If you want to boost the protein and cut back on the tartness, stir ½ to 1 scoop of your favorite vanilla plant-based protein powder. If you use protein powder, stir it in just before serving. You might have to add a little more milk so it doesn’t get dry.
LEMON CREAM OVERNIGHT OATS
(Makes 2 servings)
Oats:
- 1 cup (80 grams) old fashioned oats (gluten-free, if possible)
- 2 tbsp chia seeds
- Juice of half a lemon
- 1 tsp vanilla extract
- 1½ cups (355 ml) unsweetened oat milk (or other milk of choice)
- 2 tablespoons maple syrup
Optional toppings:
Place all the oats ingredients in a large mason jar and cover tightly. Shake it to mix the ingredients, and store it in the refrigerator overnight.
In the morning, shake the jar again and divide the oats between two bowls. Stir in the optional protein powder (and milk if needed). Add optional toppings and enjoy!
by Heather | Mar 24, 2021 | baking, gluten free, grains, recipe, Uncategorized, vegetarian
😋 This recipe gives you the crunchy goodness of granola … but without all of the sugar and excess calories!
Try it over yogurt or a bowl of berries or even applesauce. Delicious!
👩🏾🍳 TIP: This is also amazing with pumpkin pie spice.
TOASTY CINNAMON OATS
(makes 4 servings)
- ½ Tbsp coconut oil
- 2 tsp butter
- 1 cup rolled oats (gluten-free, if possible)
- ½ tsp cinnamon
- ¼ tsp nutmeg
- 1-2 tsp coconut sugar (to taste)
Melt the coconut oil and butter in a nonstick skillet over medium-high heat. Stir in the oats, making sure they are well coated.
After about 2 minutes, sprinkle with cinnamon and nutmeg, and continue to stir as the oats turn a toasty golden color, another 2-3 minutes.
Remove the skillet from the heat and toss in the coconut sugar, making sure it’s evenly distributed. Pour the oats onto a sheet pan or large plate so they can cool completely. Store in an airtight container.
Sooooo good. Hope you enjoy this recipe 🙂
by Heather | Apr 15, 2020 | baking, fruit, gluten free, recipe, recipies, sweet, vegan, vegetarian
Ingredients:
3 apples
1 tsp cinnamon
1-2 tsp coconut sugar (optional)
1 Tbsp crushed nuts or seeds
Directions:
- Preheat oven to 350°
- Slice apple in half and remove core and seeds
- Place apples flesh side up in baking dish
- Sprinkle with cinnamon, coconut sugar and nuts/seeds
- Bake for approximately 35 minutes until apples are soft
by Heather | Feb 25, 2019 | baking, egg, fruit, general health, gluten free, grains, recipe, vegetarian
Banana Nut Muffins
Makes 12
Ingredients:
⅓ cup gluten-free rolled oats
4 large ripe bananas, mashed
3 large eggs
3 tbsp melted coconut oil
1 tsp pure vanilla extract
⅓ cup nut butter of your choice
1 tsp cinnamon
½ tsp nutmeg
½ tsp each baking soda and baking powder
¼ tsp salt
1 cup chopped walnuts or pecans
Directions:
Preheat the oven to 350 degrees, and line cups of a muffin tin with paper liners.
In a blender, spice mill or food processor, grind the oats until they turn into a flour-like consistency. Set aside
In a large bowl, blend bananas, eggs, coconut, vanilla and nut butter until combined. Add the oat flour, spices, baking soda and powder and salt and continue to mix.
Fold in the nuts.
Divide the batter evenly among the muffin cups and bake about 15-18 minutes. You will know they are done when a toothpick inserted in the center of a muffin comes out clean.
Remove the muffins from the oven and allow to cool on a wire rack for about 10 minutes. Remove from the tin to continue cooling.
by Heather | Feb 11, 2019 | challenges, general health, gluten free, protein, vegan, vegetarian
Foodie Challenge: Try This Old-New Superfood: Peas
It’s time to rethink our love-hate relationship with peas!
We love them because they add a lot of variety to our diets and contain a long list of nutrients, and sometimes we avoid them because we think they contain too many starchy carbs.
But, peas are one of the most nutrient-dense foods you’ll find … and when it comes to eating healthy, nutrient-dense is where it is at!
They’re high in fiber, a good source of plant protein, and they can help keep your blood sugar steady because of their low glycemic index!
The unique combo of nutrients in peas can help maintain heart, eye, brain and bone health while protecting against cancer, diabetes and blood disorders.
Our challenge this week is to eat a couple servings of peas, in whatever form makes you happy.
Get a load of this list of nutrients in a half-cup, for just 62 calories:
Fiber: 4 grams
Protein: 4 grams
Carbs: 11 grams
Vitamin A: 34% of the RDI
Vitamin K: 24% of the RDI
Vitamin C: 13% of the RDI
Thiamine: 15% of the RDI
Folate: 12% of the RDI
Manganese: 11% of the RDI
Iron: 7% of the RDI
Phosphorus: 6% of the RDI
You can eat peas raw, steamed, crispy and dried, and you can even drink protein-packed pea milk, which is now available in many grocery stores near nut milks. It’s a lot creamier than nut milks and doesn’t taste one bit like peas.
Are you in for this challenge? Let us know!
REFERENCE: https://www.todaysdietitian.com/newarchives/0516p66.shtml
by Heather | Feb 4, 2019 | challenges, general health, greens, vegan, vegetarian
BOOST YOUR BREAKFAST!!
Quick! What food group can help fill you up with fiber, boost your health with minerals, phytonutrients and vitamins, AND is incredibly nutrient dense – packing a whole bunch of nutrition into very few calories!?
Answer: Vegetables!!
This week we’re going to focus on getting our days off to a nutritious start by adding ONE SERVING of vegetables to our breakfast.
It’s an easy and delicious way to give yourself a little boost each day.
Here are some ideas:
🥗Toss a handful of greens (spinach, kale, collard, your choice!) into your eggs or smoothie … this was my choice as pictured above!
😍Add frozen butternut squash cubes to your smoothie (sounds weird, tastes delish, especially if you add some banana to the mix!). You can get these in the frozen food section at your grocery store.
🌶️Make a veggie scramble by adding diced peppers into your eggs. Add salsa for a Mexican flair!
🍳Bake up some grab-and-go egg “muffins” that contain greens, peppers or other veggies of your choice
🍠Top some sauteed veggies on a sweet potato or poached egg.
Note: A serving = 1 cup of greens or ½ cup of veggies like squash, sweet potato and peppers.
Are you in for this week’s challenge!? Let us know below!
Grab a pic of your veggie-packed creation and share it!
