Over the Moon for Overnight Oats

If you’re like me, you rarely have time to eat a complete meal in the morning, or if you do, it feels rushed. Enter the genius concept of overnight oats. No longer will you feel frazzled as you try to prepare something healthy in the early hours of the AM, because you’re going to do it the night before (muah-ha-ha…that’s my attempt at evil laughing). These oats are packed with fiber from the oats, fruit, and chia seeds, along with some plant-based protein, and healthy fats.

Overnight Oats with Fruit, Chia Seeds, and Almond Butter 

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Ingredients

  • 1/2 cup rolled oats, uncooked
  • 2/3 cup soy milk or almond milk (or your favorite milk/nondairy milk)
  • 1 tbsp. uncooked chia seeds
  • 1/2 cup berries of your choice
  • 1/4 to 1/2 of a banana
  • (optional) sprinkle cinnamon

Directions *important- do this the day/night before you plan to eat this*

  • In a mason jar or bowl, add oats, then soy milk (or other milk), and chia seeds, stir. If the oats still seem dry, add a little more soy milk (or other milk)
  • Add fruit, and sprinkle cinnamon (if desired), stir mixture
  • Cover the mason jar or bowl
  • Transfer to the refrigerator and let sit for at least 10 hours (preferably 12)
  • The next morning, uncover your oat creation and add a tablespoon of your favorite almond or other nut butter
  • Enjoy!

This is a breakfast I’ve been eating lately and it makes my morning meal prep super easy because all I have to do is remove from the fridge and add a little AB (almond butter). The oats will be fluffy and ready to eat without microwaving, which makes this a great morning meal for the summer months (because who wants to eat a hot meal when its 90 degrees out. Not this girl!).  I look forward to sharing more of my healthy meal ideas as soon as my spring semester winds down!

-Jess

Working With What You Have: Cookie Edition

Is there such a thing as a "bad" cookie? No, only imperfect ones!

Is there such a thing as a “bad” cookie? No, only imperfect ones!

I want to start this post by wishing all the Moms who are reading a very happy Mother’s Day! Watching my Mom and Grandma in the kitchen gave me an appreciation for cooking and baking and I carry that with me every day. Today I woke up and realized I completely forgot to buy my mom a Mother’s Day present, and by forgot, I mean, I’m a student and my funds are limited. With that in mind, I had to be resourceful so I headed to the cabinet to see what I could create. No chocolate chips or oatmeal were to be found, so there went my idea for chocolate chip oatmeal-cookies. I did however have all-purpose gluten-free flour, trader joe’s hemp protein powder, almonds, almond butter, and raisins.

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Sounds like a weird combination, but I was willing to try it.

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I created the recipe below as I went along (which is something I frequently do) and I realized that my improvisational cooking method is somewhat symbolic for some things that I’ve realized since starting this blog. When I decided to go back to school to study nutrition and start this blog, I feared writing about myself at all because I think we constantly judge ourselves and fear judgement from others. Allowing myself to write about things I’ve dealt with personally (like calorie obsession) and things I’m learning has taught me that despite being imperfect, what I’ve learned can help others. All the best teachers and wisest individuals I’ve come across aren’t the ones who appear to be perfect, they’re the one’s who embrace what they have, appreciate the lessons they’ve learned and are willing to share it with others. So, what does this have to do with cookies? The following recipe may not be your cup of tea, but it serves as a reminder that you can work with what you have to bring joy into the world (in this case, joy was a smile on my Mom’s face because if there’s one thing my Mom can appreciate, it’s a baked good). Don’t worry if you don’t have the items I’ve used, as I’ve come up with a few alternatives listed next to each ingredient.

Almond Raisin Protein Cookies (makes 3 dozen)photo 3-5

Ingredients:

  • 2 cups all-purpose gluten-free flour (you can use whole wheat flour, spelt flour, or any other kind of flour)
  • 1/2 cup granulated sugar
  • 1/2 tsp. baking soda
  • 1 tsp. baking powder
  • dash of salt
  • 1/2 cup Trader Joe’s Hemp Protein Powder (you can use any kind of protein powder in a flavor you enjoy. The one I used was vanilla flavored)
  • 1/2 cup applesauce
  • 1/4 cup almond butter (instead of using oil, I used almond butter because it’s tasty, nutritious, and is a good fat source in place of oil or butter).
  • 1/4 cup almond milk (I used unsweetened original variety, but a vanilla flavor might also work well)
  • 1 tsp. vanilla extract
  • 1 cup of raisins (or another dried fruit that you prefer)
  • 1/2 cup almonds (whole, raw)- you can use any other kind of nut that tickles your fancy
  • 1 tsp. cinnamon

Directions:

  • Preheat the oven to 350°F and in a mixing bowl, combine flour, sugar, baking powder baking soda, salt, cinnamon, and protein powder.
  • In separate bowl, combine applesauce, almond butter, almond milk, and vanilla extract.
  • Create a well in the dry ingredients with your fingers or a spoon, and add in the wet ingredients. Mix.
  • Add in the raisins and almonds
  • Grease a cookie sheet, and drop cookie dough on the sheet using a spoon.
  • Place in the oven for 10-15 minutes (keep on eye on it, because all ovens differ in temperatures and each batch I made took a different amount of time).
  • Enjoy!

Experiment with this recipe with the ingredients you have and embrace imperfect, improvisational baking!

-Jess

 

 

Healthy Gluten-Free, Vegan Microwave Brownies

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Microwave brownies are an easy way to treat yourself and a great way to exercise portion control. I know when I make brownies in the oven, I’m tempted to eat more than I even want just because I have a surplus of freshly baked goods. If you’re like me, having a single-serving of dessert is an easy remedy for this problem. Not only will the following recipe satisfy your chocolate craving, it also provides some healthy nutrition. Using almond meal is a great alternative to wheat flour or rice flour, the latter tends to be low in fiber and high in carbohydrates. Almond meal is a great source of vitamin E and contains fiber and healthy fats. Using 100% cocoa powder along with dark chocolate chips is a delicious way get some flavonoids that may help you decrease cholesterol and blood pressure over time. Instead of using sugar or honey, using whole dates (just remember to remove the pit before grinding) provides a little fiber (which will slow down digestion and won’t lead to high and then low blood sugar). I chose not to use eggs in this recipe because it tasted fine without them, but if you’re not a vegan and you want a thicker, more solid/cake-like brownie, feel free to add an egg white and microwave as described below.

Here’s my latest healthy, gluten-free, vegan microwave brownie recipe!

Ingredients:

  • 1/2 cup almond meal
  • 1/4-1/3 cup unsweetened applesauce (you want enough apple sauce to allow the almond meal to not be in flour-y chunks)
  • 1 tbsp. 100% cocoa powder, unsweetened
  • 1 tsp. vanilla extract
  • 2 medjool dates, remove pit (use a food processor + 2 tbsp. of water to turn this into a very thick liquid, or grind with a hand tool– you just want a paste-like consistency)
  • 1/4 tsp. cinnamon
  • 1 tbsp. chocolate chips
  • 1 tbsp. almond butter

Directions:

  • Mix almond meal, cocoa powder, applesauce, vanilla extract, and ground dates together in a microwave safe bowl
  • Microwave for 2 minutes and check to see if the mixture has thickened or stiffened. This recipe won’t get too stiff, but it’s more of a soft-fudgy consistency.
  • If not yet thick and if the mixture is still liquid-y, microwave for 45 second increments until it has thickened
  • Wait for the mixture to cool for a few minutes (2-5 minutes)
  • Top with chocolate chips, almond butter and sprinkle with cinnamon

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Enjoy!

-Jess

Oat-rageous Oatmeal Ideas

Left: Oats with apples and almond butter. Right: Oats with Heritage Flakes (dry cereal) and a peach

Left: Oats with apples and almond butter. Right: Oats with Heritage Flakes (dry cereal) and a peach

Have you grown tired of eating your oatmeal with brown sugar? Well, prepare to be amazed with some delicious oatmeal ideas.

Before I get to that, let’s discuss how healthy oats actually are! Oatmeal has been shown to lower LDL cholesterol (the bad kind), decrease overall inflammation in the body, decrease blood pressure, and keep you full for a long time. When choosing an oatmeal variety, stick to the old-fashioned kind and not the instant one-minute kind and try to stay away from any with added sugars or fake dried fruit in the ingredients.

Here are some delicious, nutritious oatmeal ideas for your eating pleasure:

  • Cook oatmeal according to the directions on the box. Then chop an apple and add to the bowl. Top with 1-2 tbsp. of peanut butter and sprinkle with cinnamon. You can also slice a banana in addition or in place of an apple.

    mmm Oatmeal, Apples, & Peanut butter!

    mmm Oatmeal, Apples, & Peanut butter!

  • Prepare the oats, and blend berries in a blender. Mix the berries in with the oats and not only do you get a huge amount of nutrients in that bowl, you also get a beautifully colored masterpiece. Top with other fruit, such as an orange and coconut flakes for a nice finish. To add some healthy fats, you can also add almond butter or mixed nuts.photo-13
  • Cook oats, and add in canned pumpkin and top with raisins and cinnamon.
  • Use oats in a savory dish by replacing them in any recipe that calls for rice, quinoa, barley, or any other grain. Oats have a mild flavor, and when seasoned correctly can be done right in savory dishes.
  • Add a fiber-full  dry cereal to your oats, if you want some extra fiber!
  • Add oats to your favorite cookie or muffin recipe for some fiber. You may have to increase the amount of oil or liquid ingredients, but unlike flour, oats will not immediately soak up the liquid ingredients so play around with the recipe you’re using.

    Oats in a muffin makes this a healthy fibrous breakfast

    Oats in a muffin makes this a healthy fibrous breakfast

  • Eat oats for dessert! Cook oats, and then add 1 tbsp. of cocoa powder (I like 100% cacao, unsweetened). Add a tbsp. of brown sugar, some cinnamon, almond or peanut butter, and your favorite fruit.photo 5

 

Those are my favorite ways to use oats. What are some of your favorites? Feel free to post a comment if you’d like to share, and don’t forget to visit and like my new Facebook page for Vitamin Valentine for additional daily nutrition, motivation, and health news and updates.

 

-Jess