Friday, May 24, 2013

Overnight Oats: Basic Recipe

I've been posting pictures of my overnight oats like crazy on Instagram (follow me @adena86) I am OBSESSED. Overnight oats are SO versatile. You can switch up the flavors and ingredients for a different breakfast every morning. Plus,( besides being ridiculously delicious and good for you) this is the perfect grab-and-go breakfast solution. Quick note about the ingredients: Feel free to switch up the type of fruit, type of milk, type of nut butter, and protein powder flavor. You can also use water instead of milk, and use chia seeds instead of flaxseeds. The coconut flakes and protein powder are optional, but recommended : ) . You can adjust the serving sizes to fit your needs (more oats, less peanut butter, etc.)

Tip of the day: Don't throw away almost-empty nut butter jars!! They are perfect for using up the last of your nut butter and for preparing your overnight oats!

Overnight Oats


1/3 cup oatmeal (dry)
1/2 cup unsweetened almond milk
1/3-1/2 cup greek yogurt
1/2 tablespoon ground chia seed or flaxseed
Stevia to taste
Extracts of choice (I like butterscotch, vanilla, almond, coconut, etc.)
Cinnamon to taste
1/3-1/2 cup fruit of choice
Almond/Peanut butter


1. Place fruit in a small dish and nuke in the microwave for about 25 seconds, or until they get warm and squishy (or skip this step and just add it fresh).
2. Place the oats, milk, yogurt, chia seeds (or flaxseeds), and protein powder (if using) in a empty nut butter jar or tupperware. Mix well.
3. Place in the fridge and leave overnight. The oats will become soft as if they have been cooked. The chia seeds will "plump" up the oats and make it taste like a creamy breakfast pudding
4. In the morning, add your favorite toppings! I love topping mine with almond butter or peanut butter and fresh fruit!

Lemon Cream Pie Protein Pancakes

HUGE thank you to @cleaneatingsurvivalguide for featuring my recipe yesterday!! I hadn't even planned on making pancakes, but my brother had been asking me to show his girlfriend how I put together some of my recipes. I decided to use this opportunity to experiment. My mom had bought wheat bran a while back and never used it. So, I thought - why not try it out in some pancakes? Well, this is what happened. So, as promised, I am posting the recipe. I wouldn't want to let my new followers down ; ) .

Lemon Cream Pie Protein Pancakes

Ingredients for Pancakes:

1/4 cup wheat bran (I used Bob's Red Mill)
1 scoop vanilla whey
1/2 teaspoon baking powder
2 teaspoons lemon sugar-free pudding mix
Stevia to taste
1 tablespoon yogurt
1/4 cup + 2 tablespoons egg whites

Ingredients for filling:

Plain Greek yogurt + Stevia to taste


1. Mix together dry ingredients in a small bowel. In a separate bowl, mix together the yogurt and the egg whites.
2. Gradually add the wet ingredients to the dry ingredients and mix until combined. DO NOT over mix!
3. Heat a skillet over medium-high heat. Add batter by the tablespoon.
4. Flip pancake when the outer edges are cooked and you start to see some bubbles. Cook for about a minute or two on the other side.
5. Combine filling ingredients and layer filling between pancakes.
6. EAT!

I bet lemon flavored liquid Stevia and freshly grated lemon rind would be great in these! I didn't have either : ( . But I will try it when I make these again!

Saturday, May 4, 2013

Spicy Seitan, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Spicy, creamy, satisfying AND clean- I was not expecting this dish to turn out so delicious!! It was just a combination of some food I had to use up in the fridge. These situations always tend to lead to something really tasty. Before I share this recipe, I want to talk a little about the ingredients used in this dish. Seitan is a vegetarian protein from wheat gluten. It has a nice meaty texture and savory flavor once it's cooked. I buy mine at Whole Foods. You can probably use ground beef, chicken, or turkey in place of the seitan for this recipe. Shirataki noodles are made from tofu, and are a great low calorie and low carbohydrate alternative to regular pasta. I know it sounds weird, but I'm really a fan! The texture is great and they come in several varieties including macaroni, spaghetti, fettuccine, and angel hair! A huge plate of pasta for 20 calories?? I'm in! I also buy these at Whole Foods, but they are also usually available in the natural food section of your grocery store.

Shirataki noodles are gluten-free, dairy-free, cholesterol-free, vegan and kosher certified. Many people complain of a "fishy" smell when they open the package- do not let this scare you. The noodles must be rinsed and drained completely. After that, place them on paper towels and pat dry. Then, microwave the noodles for 30 seconds.

I had roasted eggplant on hand, so that's how it got thrown into this dish. Simply preheat your oven to 450, diced one small eggplant into 1/2" cubes, coat evenly with an olive oil mister, and roast until soft (about 30 minutes). Make sure you give them a stir every 10 minutes.

OK, so now that you the basic prep, I can share my recipe : )

Spicy Setian, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce


2 garlic cloves, minced
1 pacakage WestSoy Ground Seitan
1/2- 1 teaspoon each of cumin, paprika, chili powder, and garlic powder
1 small eggplant, diced into 1/2 " cubes and roasted
1 package Tofu Shirataki Fettuccine Noodles
1/4 cup canned pumpkin
1 tablespoon tomato paste
1/2 tablespoon Bragg's Liquid Aminos (or soy sauce)
1 t Apple Cider Vinegar
Splash of vegetable broth
1 tablespoon Nutritional Yeast


1. Mix together the pumpkin, tomato paste, cider vinegar, broth, and Bragg's. Set aside.
2. Heat a non-stick pan coated with cooking spray over medium heat. Cook the garlic until it begins to soften. In the meantime, drain your package of ground seitan.
3. Add the seitan to the pan, then add your spices. Cook until the seitan starts to brown.
4. Add the eggplant and Shirataki noodles.
5. Add the sauce to the pan. If needed, thin it out a little more with some broth. Sprinkle the nutritional yeast into the pan. Toss gently until everything is combined.
6. Serve! I garnished mine with parsley because I had some and thought it would look pretty : ).

I split this up into two mini-meals. I ate mine cold, as per usual, but I'm sure it's great hot as well!

Nutrition Facts for one serving (out of the two it makes): 197 calories, 3.4 g Fat, 17.2 g CHO, 9 g Fiber, 28 g Protein

Thursday, May 2, 2013

Pumpkin Cheesecake Egg White Scramble

It's becoming my way of life: eating out of Tupperware. Always on the go, always prepared. I personally feel my best when I eat every two to three hours. Today I made something really delicious for meal #2: Pumpkin Cheesecake Egg White Scramble!! Great combination of protein and complex carbohydrates to keep me fueled, focused, and satisfied. So simple to make and really delicious!! Had mine with steamed green beans- gotta get those veggies in ;)

Pumpkin Cheesecake Egg White Scramble


4 egg whites
1/4 cup cottage cheese
1/4 cup canned pumpkin
Cinnamon and Truvia to taste


1. Whisk together all ingredients
2. Cook on a nonstick pan. I like mine cooked until slightly golden, but that's just me. Just make sure the egg whites are cooked!

Nutrition Facts: 1 g Fat, 8 g CHO, 3 g Fiber, 24 g Protein

Wednesday, May 1, 2013

Beyond Meat: Chicken-Free Strips

I was so pumped for my Whole Foods and Trader Joe's shopping spree today. I love having a fully stocked fridge with all my go-to foods : ). Whole Foods is the only grocery store that sells some of my favorite vegetarian including Soy Boy Baked Tofu, Soy Boy Tempeh, and Seitan. Trader Joe's carries my favorite "chicken-less" strips. HOWEVER, I was SO excited to find a new product at Whole Foods by a brand called "Beyond Meat". I am always skeptical when I see new meat analog products. They are usually very processed, high in sodium, and many of them often have a high carbohydrate content.  I expected to be disappointed upon reading the package label, but as soon as I did, I knew I had just discovered something wonderful. Here's the scoop:

Beyond Meat Chicken-Free Strips are 100% vegan, gluten free, NON-GMO :), cholesterol free, dairy free, and ABX and hormone free. The protein comes from soy and peas. A generous serving size of seven strips provides 120 calories, 4.5 grams of fat, 18 grams of protein, 5 g of carbohydrates, and 3 grams of fiber! They contain 40 mg LESS sodium than Trader Joe's version, and 210 mg LESS sodium than Morningstar's.

I'm also impressed with the ingredients in this product. You won't see other chicken-less strips with such an impressive list! I got this from the company's website:

Soy and pea protein isolates: Protein isolates are used in foods like baby formula to provide the highest amount of clean plant protein possible.

Amaranth: Amaranth is an ancient grain originally used by the Mayans and Inca. It is gluten-free.

Vegan chicken flavor: Our proprietary chicken flavor is plant-based and plain tasty. It contains no added MSG or gluten and is 100% vegan.

Soy and carrot fiber: These fibers are GMO-free.

Expeller-pressed canola oil: This is the cleanest form of canola oil. It’s free of saturated fat and extracted without chemicals.

Dipotassium phosphate: Dipotassium phosphate is a common source of potassium.

Titanium dioxide: Our food-grade titanium dioxide is a naturally-occurring mineral.

Sodium alginate: Sodium alginate is derived from brown algae.

Calcium sulfate: This food-grade ingredient is a naturally-occurring mineral.

And the taste? I couldn't wait to try them and added them to my salad as soon as I got home. Not only are the strips visually appealing, but the texture and taste was totally on point! Not "fake" tasting or salty like other chicken-free products I've tried. They were tender, and delicious and are officially my new strips of choice. There are currently three flavors: Grilled, Lightly Seasoned, and Southwestern, and I cannot wait to try them all!