🍂 Pumpkin Baked Oatmeal Cups 🍂
I’ve been pumpkin spicing for a while, but this week it’s so legit! Thanksgiving is on Sunday and these pumpkin baked oatmeal cups remind me of my mom’s pumpkin pie so much! Like way more than oatmeal should…😂
To make 12 oatmeal cups mix well in a large bowl:
🥄 1 1/3c rolled oats
🥄 2/3 c pure pumpkin purée
🥄 1/2 c stevia based brown sugar sweetener
🥄 3 eggs
🥄 1/2 c almond milk
🥄 2 tsp pumpkin pie spice
🥄 1/4 c chopped walnuts
Divide evenly into a muffin tray (I love to use parchment paper or silicone liners) and bake at 350F for 35 minutes.
Breakfast
Breakfast Cookie
Happy Saturday Friends! It’s chilly out this morning! These healthy – husband approved – breakfast cookies will keep the chill out of kitchen – and your tummy! Enjoy!
🥄 2 large bananas (the riper the better!)
🥄 3/4 c rolled oats
🥄 3/4 quick oats
🥄 1 egg
🥄 1/4 c peanut butter
🥄 1/2 tsp vanilla
🥄 1/4 tsp salt
Mash the bananas well in a medium sized bowl. Once the bananas are mashed, add all remaining ingredients and stir well. Scoop the batter onto a parchment-paper lined cookie sheet, about 1/3c at a time to create 8 cookies. They will be large! Shape the cookies up as needed, because these cookies will not spread very much, nor will they rise. Bake at 350F for 20 minutes.
To make these like a jam thumbprint cookie, just before you put the cookies in the oven spray the back of a 1/2 tsp measure with non-stick spray, and create a depression in the centre of each cookie. Fill the depression with 1/2 tsp of your favourite jam.
Apple & Kale Smoothie
🥬 & 🍎 Smoothie
So, generally, I’m not much of a smoothie girl, but the other day I opened up my fridge and had a few odds and ends hanging around, and it seemed like a good idea to use them up before I did my groceries. And so…this smoothie was born. It turned out to be delicious enough that it will be going into my regular rotation! It was super satisfying and the apple made it plenty sweet.
Add to your blender add 1 c unsweetened almond milk, 1 scoop vanilla protein powder, 3 c ice, 3 c ribbed and chopped kale, and 1 roughly chopped red apple. Blend until smooth!
You’ll probably need a pretty high powered blender to get this to work well because kale is a pretty hardy green.
Mocha Yogourt
Mocha Yogourt 🥄
This is an absolute go-to meal for me. It’s high protein, caffeinates you for the day, has just the right amount of chocolatey taste and goes together in a snap. Could you ask for more?
Mix together: 1 cup of greek yogourt or Skyr, 1 tbsp instant coffer granules, 1 tbsp cocoa powder and a few drops of Stevia. That’s all!
Enjoy!
Cinnamon Breakfast Muffins with Cream Cheese Frosting
These 𝐂𝐢𝐧𝐧𝐚𝐦𝐨𝐧 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐌𝐮𝐟𝐟𝐢𝐧𝐬 𝐰𝐢𝐭𝐡 𝐂𝐫𝐞𝐚𝐦 𝐂𝐡𝐞𝐞𝐬𝐞 𝐅𝐫𝐨𝐬𝐭𝐢𝐧𝐠 are inspired by the taste of cinnamon rolls, but are waaayyyy healthier! Perfect for breakfast or a mid-day snack
To make 12 muffins, mix together:
🥄 120g rolled oats – ground in your food processor
🥄 3 scoops protein powder (I like Magnum Quattro for Baking)
🥄 1/3c Sukrin Gold (or other brown sugar style sweetener)
🥄 1 tbsp cinnamon
🥄 1 c peeled, shredded zucchini that has been squeezed of excess moisture
🥄 1/4 tsp salt
🥄 1/2 tsp vanilla
🥄 2 eggs
🥄 1 cup almond milk
Portion the mixed batter into 12 lined muffin cups (it will be thin!) and bake at 350F for about 22 minutes or until a toothpick inserted in the centre comes out clean.
For the frosting, use a hand-held electric beater or stand mixed to whip together 6 tbsp cream cheese, 1/4c icing sugar style zero cal sweetener, and about 1 tsp almond milk. (If you need more almond milk add it slowly!). Frost once the muffins are fully cooled.
Chai Spice Breakfast Muffins
I’m so happy to be home and to get back to these awesome 𝘊𝘩𝘢𝘪 𝘚𝘱𝘪𝘤𝘦 𝘉𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 𝘔𝘶𝘧𝘧𝘪𝘯𝘴! You better believe this is what I’m eating for breakfast today! Chai is a bold flavour, so feel free to reduce the amount in the muffins, if you’d like something a little more subtle.
To make 12 muffins, mix together:
🥄 120g rolled oats – ground in your food processor
🥄 3 scoops protein powder (I like Magnum Quattro for Baking)
🥄 1/2c granulated swerve
🥄 1 tbsp chai spice powder
🥄 1 c peeled, shredded zucchini that has been squeezed of excess moisture
🥄 1/4 tsp salt
🥄 2 eggs
🥄 1 cup almond milk
🥄 30g chopped walnuts
Portion the mixed batter into 12 lined muffin cups (it will be thin!) and bake at 350F for about 22 minutes or until a toothpick inserted in the centre comes out clean.
Overnight Oats – Strawberries & Cream
🍓Strawberries & Cream Overnight Oats 🍓
These are perfect in the morning. They also make a mad 3:00 pm snack. You know what I’m talking about…mid-afternoon when the temptation to jump in on the cookies sitting in kitchen at the office is so high. These overnight oats are full of complex carbs, protein, and if you throw some nuts on top, healthy fats too. They’ll leave you way happier than that cookie. 😉 I’ll be eating these for afternoon snack all week long.
To make 1 serving:
🥄 1/3c rolled oats
🥄 1 c plain Greek yogourt
🥄 3/4c sliced strawberries
🥄 1/3c almond milk
🥄 A few drops of vanilla flavoured liquid stevia
Mix all these ingredients together, pop in the fridge and eat when you’re ready. You can prep these on Sunday and eat all week.
This week I used frozen strawberries…they’re cheaper and frankly taste better when strawberries aren’t in season.
Adjust the almond milk to achieve the consistency you like and the stevia to achieve the sweetness level you like.
Mason jars are pretty for photos, but any container you have in your kitchen will do!
Eggs & Toast
The other day I was out for breakfast and ordered two soft boiled eggs. A few minutes later I was served on a plate, two eggs in the shell, searingly hot and cooked just a hair under hard boiled. I’m left to conclude that a soft boiled egg does not have the same definition in both 🇨🇦 and 🇺🇸. (Egg cup holders anyone?)
Anyway, these not soft boiled eggs led to a happy accident, as I’ve concluded eating them quartered with salt and pepper on a piece of toast is actually pretty amazing. So amazing I’ve been making it at home. So, all is well that ends well!
Put the eggs in a pot, cover entirely with water + one additional inch of water beyond the tops of the eggs. Bring to a boil & continue to cook for 4 minutes.
Run under cool water (or add to a bowl of water and ice) just until the eggs are just cool enough to handle. You still want the eggs to be warm…you just don’t want to burn your fingers as you peel them! Once peeled, quarter, put on a piece of toast and add salt & pepper to taste.
Overnight Oats – Peanut Butter Cup
I’ve been loving hard on overnight oats lately. Somehow these Peanut Butter Cup Overnight Oats fell out of my rotation for a little while. But they’re back. And I can’t get enough!
🥜 + 🍫 = ❤️
🥄 1/3 c rolled oats
🥄 1 c plain Greek yogourt
🥄 1/3 c almond milk (or other milk of choice)
🥄 1 tbsp cocoa powder
🥄 1 tbsp peanut butter
🥄 a few drops stevia (or 1 tbsp maple syrup)
🥄 a tiny pinch of salt
Mix all this goodness up and let it sit in the fridge overnight. Top with a sprinkle of cocoa nibs, If you like. Enjoy in the morning!
These are the perfect make ahead meal. Make a week’s worth on Sunday and they’ll still be delicious on Friday.
Also, while overnight oats are traditionally a breakfast favourite, this is my favourite 3:00 pm snack. Just sayin’ 😉
Overnight Oats – Lemon Raspberry
The overnight oats kick continues! Lemon-Raspberry Pecan on today’s menu.
😋 🍋 🍋 😋
The holidays are getting to be oh so close – which means so many delicious treats everywhere you turn. Enjoy the treats because the holidays come but once a year. But see if you squeeze in some healthy meals too. (Because #everythinginmoderation) This quick brekkie fits the healthy meal bill. The prep is so easy it will totally help you to make sure you get at least one solid meal in daily over the 15 days left until Christmas!
Mix together and then let sit overnight:
🥄 1/3c rolled oats
🥄 1 c plain Greek yogourt
🥄 a pinch of salt
🥄 zest of 1/2 lemon
🥄 a few drops of stevia or 1 tbsp maple syrup
🥄 2 tbsp chopped pecans
🥄 about 1/3 c choice of milk (use the amount you like to get your favourite consistency
🥄 a handful of raspberries