The simplest overnight oats:
• 1 cup rolled oats • 1 & 1/2 tbsp chia seeds • 2 tbsp agave syrup • 1 & 1/2 cups nondairy milk (something a bit creamy and less watery is best)
Mix together and refrigerate over night or for a few hours if you're like me and you eat oatmeal for dinner sometimes.
I don't count calories for a number of reasons, but I do have a routine that I follow on a somewhat regular basis which seems to be beneficial in multiple ways (hormonally, mentally, physically, etc). Eating this jar of oats + some different toppings (sometimes nut butter and coconut flakes, sometimes fruit, or a combination of) around 7-8am everyday keeps me full until 2-3pm when I will eat a small snack/meal and then have dinner somewhere between 5-8pm, depending on the day. When Matt and I have a weekend together, I will usually make a special Sunday morning breakfast (hence waffles this morning), but I pretty much always end up having oats for at least one meal of the day - sometimes two 🤷🏼♀️. Sticking to a usual eating routine has really helped with my binge eating recovery, as well as simply remembering to eat during busy/stressful days. 🌱
“Luigi’s Fit Bar” 🥜
_ approximately 259 Calories per bar. No bake, few ingredients, homemade 💪🏼👩🏻🍳 Great for post workout when craving a chocolate treat, or a protein shake replacement.
One batch makes a dozen. $3 for one or $20 for a dozen. Gluten free option upon request... Still working on improving these protein bars, making them lower in calories or lower in carbs. Stay tuned! 🙏🏼 #luigispastry#chulavistadesserts#eastlake#bonita
Here's an example of the tense balancing act of a frugal zero waster who's trying to finally, after yeaaars, be healthy
Dairy milk is supplied for free at work. But I'm lactose intolerant (and finally doing something about it after 26yrs of just putting up with symptoms) and monitoring calories. 240ml of cow's milk is 313 cal, same of unsweetened almond milk is 35 👀
So, in a confluence of health, diet, environmental and ethical reasons (I'm slowly working my way to being vegetarian), I've decided to slowly cut back on dairy now. This means a couple of things:
1) ~healthy food~ costs more upfront. Not true for everything, in every circumstance. But is true some of the time, in some circumstance
2) More ethical choices costs more a lot of the times. Makes sense, but it sucks
3) Although I'd love to make my own mylk, nuts are so expensive here (and rarely available in bulk), that it's cost prohibitive
So, the best I can do right now is a liter of commercial nut milk per week for my weekly overnight oats fix, that I don't know if facilities/waste management is going to recycle
It's a bummer but it's reality. Bloom where you're planted... or something 🌱
Oats are on special this week @thesourcebulkfoods so to celebrate I’ll be sharing all my fav porridge recipes. Old and new, savory and sweet. If you know me you know I love a bowl of porridge, even on a 40 degree Australian summer’s day, thanks to a mildly addictive personality and growing up in northern England ❄️❄️
So stay tunedddd 💫💫
Ps this is one of my favs 💚
Here are two great recipes from my friend @kyle.coughlan...give them a try and let me know what you think. Kyle said👇🏽
💥MAKE OVERNIGHT OATS!💥
As promised, here are two awesome nutrient packed overnight oat recipes!
From my previous post - Reasons why you may want to try it out:
💚They’re easy to make. (Use rolled oats, not instant oats).
💚Easily customizable to your preferences.
💚Incredibly Nutritious. Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains.
💚Oats are rich in Antioxidants. Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and have anti-inflammatory and anti-itching effects.
💚High in good fiber. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.
💚Heart Healthy. Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels.
💚Improve insulin sensitivity. Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels by slowing digestion and the release of sugar into the blood.
What are you waiting for?! Stay Healthy! 💚 Peace ✌️ - Kyle
The best way to deal with Monday is to have breakfast fit for royalty 👑 #onmytable is what I call a Breakfast Carrot Oatcake topped with extra roasted Peanut BETTER (I'll be posting about this soon, so hold on to your phones!) and homemade Blueberry Chia Jam. A single oatcake may be as small as David, but it can satisfy an appetite as big as Goliath.
The perfect partner for this healthy and low sugar meal is a cup of equally healthy and low sugar @kaffeacoffee. Who else NEEDS coffee in their system? ♡
BREAKFAST CARROT OATCAKE 🥕
1 cup oat flour
1/2 medium carrot, grated (you won't taste it--the beauty of sneaking veggies)
1 tbsp baking powder
1/2 cup milk (I used almond milk)
1 tbsp apple cider vinegar
Dash of ground turmeric
Notes: oatcakes are versatile! You can easily choose between a sweet (like what I did) or savory (e.g. with eggs) meal; the choice is yours. If you go sweet, you may include ground cinnamon in the recipe.
Mix all the dry ingredients in a bowl. In a separate bowl, mix all the wet ingredients. Combine everything and allow it to settle for around 5 mins. I highly suggest that you don't leave it longer than that since it will become harder to deal with. From what I've read and experienced, oats tend to absorb whatever liquid is added (forgetful me learned this the hard way). Cook in a pan--yes, like a pancake, but denser. This recipe yields 4 tiny but thick pieces.
IT’S A RAINY SUNDAY and I am SO LIT about it. I mean seriously, my favorite things are rainy weather and Sundays, so this worked out well. 😊
Today was a little unusual though, compared to other Sundays, because usually, we take the day slowwww, I don’t workout, & my dad cooks up some seriously good meals. Today though, my mom & I went to brunch & shipping while my dad and brother went golfing with some work friends, and tonight, my parents are going out to dinner with the same people - long story short, it’s @cleaneatsbytay ‘s BAKED OATS FOR ME on this rainy evening! 😍
My usual photo backdrop outside was foiled due to the downpour 🌧, so y’all can see the realness of the white printer paper I tried to use to take this inside. 😂 Catch the recipe for a tonnn of different kinds of baked oats on @cleaneatsbytay ‘s page! Happy Sunday, all! ✨🌟💫💛
It’s kinda like brunch because I slept in after my long day out yesterday and it’s already lunchtime, but I’m having banana flavoured oats this morning. We ran out of bananas so I had to put apple on top 🤷♀️ #brunch#oats#apple
SALMON so good and you don’t have to go to a restaurant to get it like this.
Instructions: pat your salmon dry, salt your grill pan, omelet pan, or cast iron skillet ( I actually used my omelet pan) , spice your salmon with whatever you like but keep it simple and grill it 6-7 minutes on each side to get its crispy on the outside and juicy on the inside! Hope your enjoying your Sunday!
Strawberry & chocolate baked oats recipe 🍓🍫 -
3 cups of rolled oats
3/4 cups coconut sugar
1.5 tsp basking powder
1/2 tsp salt
1.5 cups of
2 eggs beaten
2.5 cups milk (i used almond)
1tsp vanilla extract
4 tsp coconut oil
2 cups of cut up strawberries
However many chocolate chips
Preheat oven 350 degrees F
Combine dry ingredients
Place half oat mixture in pan
Then top with half of the strawberries
Wisk together wet ingredients
Pour mixture over dry mixture
Top the remaining dry mixture in pan
The add in chocolate chips and berries ontop