Basic Recipe: Egg White Overnight Oats

If you've read some of my previous recipes, or have seen my Instagram account (@adena86), you'll notice how much I LOVE overnight oats. What are they? Overnight oats are oats that are soaked in liquid overnight. They get the same texture as if they had been cooked on the stove top or microwave. Adding ingredients like yogurt and chia seeds make the oats more creamy and pudding like (plus they add some healthy fats and protein). This is a great breakfast especially for busy mornings when you're short on time. There are so many ways to flavor overnight oats so you can literally have a different breakfast every day of the week. I use extracts like coconut, vanilla, and almond as well as flavored stevias (toffee is my favorite!). You can add fruit, nuts, nut butters, coconut flakes- any toppings you like!

There are two ways to make overnight oats. My basic recipe is just letting the oats sit overnight in almond milk, yogurt, and chia seeds. The second is cooking them with water or milk, and egg whites. Both versions require refridgeration overnight, and they are both eaten cold in the morning (breakfast pudding!). Adding egg whites at the end of cooking the oats makes the oats fluffy and adds some extra protein (which helps to keep us fuller for longer). Once you've tried overnight oats, your breakfasts will never be the same!

I always order my extracts, nut butters, stevias, and other ingredients from Vitacost. It's an online health store with amazing prices and huge selection of fun, healthy ingredients. Here's a discount code to use off your first order!

Egg White Overnight Oats: Basic Recipe

Ingredients:

1/3 cup oatmeal
2/3 cup water or milk
Extract (vanilla, coconut, almond etc., optional)
Stevia (or preferred sweetener)
1/4 cup egg whites
1/2 cup Greek yogurt
1/2 scoop protein powder (optional)

Other Add In's:

Fruit
Nuts
Nut butter
Coconut Flakes
Chia Seeds (will require more liquid after you mix them in and leave overnight. Chia seeds absorb liquid and "plump" up)
Canned pumpkin
Cooked kabocha squash (my favorite!!)

Directions:

1. Place oats in a bowel. Add milk or water, stevia, and extract of choice (optional).
2. Microwave until most of the liquid is absorbed (about 1 1/2-2 minutes- keep checking on it and stir half way through).
3. Stir in the egg whites (really stir so you don't get clumps). Cook another 25-30 seconds. Let cool and then place in the fridge and leave overnight.
4. In the morning, mix the yogurt with protein powder of choice (if using). Mix in to your oats or layer like a parfait. If using add-ins, stir the following ingredients in the oatmeal the night before: pumpkin, kabocha squash, chia seeds. The others add-ins can be added in the morning or the night before, whichever you prefer!

Hummus Baked Fish

Easiest recipe ever. If you like hummus, this is a must try!

Hummus Baked Fish

Ingredients:

- 4 fish filets (I used Swai, but any white fish or even salmon would work here)

- Hummus (use your favorite!)

1. Preheat your oven to 375 F.

2. Line a baking sheet with foil (easier clean-up!). Coat with cooking spray.

3. Spoon hummus evenly over fish. Bake for about 12-15 minutes or until fish flakes easily with a fork (thicker cuts if fish will take longer). 

 

Sweet Cinnamon Chicken Stir-fry

   This recipe has been a go-to for me all week- I can't get enough! This power-packed meal is so easy to make and it tastes delicious! I've used acorn and kabocha squash in place of the sweet potato too, so use whatever you have on hand. If you're in a rush and don't have any sweet potatoes already prepared, you can cook it quickly in the microwave. My microwave actually has a setting for "baked potato" so that's what I use, but they usually cook between 5-7 minutes. Just make sure you let it rest for a minute or two (it continues to cook when it's out of the microwave). My broccoli is usually from a steamer bag and I cook that in the microwave as well.
    I used Beyond Meat Chicken (read about it here), but cooked chicken is great as well. I top my stir-fry with some almond butter to add some healthy fat to my meal. Definitely recommend it, but do what works for you!

Sweet Cinnamon Chicken Stir-fry

Ingredients:

4 oz cooked chicken (or Beyond Meat Chicken Strips), diced
1 cup cooked broccoli, chopped
4-5 ounces cooked sweet potato (one medium size), diced OR 1 1/2 cups cooked winter squash
Cinnamon to taste (I like a lot!)
Few splashes of sugar-free maple syrup, or regular syrup (I usually do 4-5 quick splashes)

Directions:

1. Heat a non-stick skillet over medium-high heat. Heat the chicken, sweet potato, and broccoli. I like to mash my sweet potato with my spatula.
2. Add cinnamon and sugar-free syrup. Allow to cook for another few minutes, stirring to combine.
3. Transfer to a bowl and top with almond butter, if desired (SO YUM).

Kabocha Squash Mugcake with Peanut Butter Frosting

     This is hands down one of the BEST mugcakes I have ever made! Basically, heaven in my mouth. After months of hearing about kabocha squash on Instagram, I FINALLY found one at Whole Foods this week. I roasted it as soon as I got home, because I obviously had to taste it ASAP.
    I cut the squash in half and simply roasted it in the oven for about 45 minutes. When it came out, I immediately dived in- it was all it was made out to be and more! I'm seriously in love and cannot imagine continuing my life without it. Kind of like how I feel about nut butter :)
    Kabocha squash is also known as Japanese Pumpkin. Just like others have described, kabocha squash is like butternut squash, but sweeter and creamier. It has a forest green skin and a deep orange flesh, and it its texture reminds me of a butternut squash and sweet potato combined. Three ounces of kabocha squash contains about 38 calories, and 10 g of complex carbohydrates. 

I've used my squash in stir-fries, sweet wraps, and in this insanely delicious mugcake!

Here's what  kabocha squash looks like:

Kabocha Squash Mugcake with Peanut Butter Frosting

Ingredients:

1/3 cup oatmeal
2 ounces kabocha squash
2 tablespoons egg whites
2 tablespoons unsweetened almond milk
2 tablespoons Greek yogurt
1/2 teaspoon butter extract (optional)
8-10 vanilla stevia drops (or original flavor)

For the Frosting:

1 tablespoon Greek yogurt
1 tablespoon PB2
Stevia to taste

Directions:

1. Using a food processor or blender, grind oats into a flour.
2. Add remaining ingredients through the vanilla stevia drops and blend until smooth.
3. Place in a mug sprayed with cooking spray. Cook 1:15-1:30 minutes (varies depending on your microwave- just keep checking that it doesn't overcook).
4. Combine frosting ingredients in a small bowl. Add a little water if necessary.
5. Place mugcake on a plate and top with frosting.

Note: If you put the mugcake in the fridge, the frosting will harden a little- and it tastes wonderful!

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

Ingredients:

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

Directions:

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!

Oatmeal Crisp Baked Apples

My dad likes to buy in bulk sometimes, and doesn't usually check the quality of the contents in the bag . . . so he bought a bag of Gala apples. They that weren't bad, but they weren't up to par for eating on their own. My mom was about to throw them out (!) . . . but I saved the little guys when I offered to bake them up for dessert. They were SO easy and quick, so I was surprised by how much my sister and my parents RAVED about them. I decided to take a bite and shocked myself- they tasted like apple pie! This is a great, healthy dessert for the whole family!

Oatmeal Crisp Baked Apples

Ingredients:

Apples:

4 apples (I used Gala)
1/3 cup plain oatmeal
3-4 tablespoons sugar-free syrup (enough to coat the oats)
Pumpkin pie spice (or just cinnamon!)

Vanilla Protein Frosting:

1/2 cup plain Greek yogurt
1/2 scoop vanilla protein powder (optional, but so tasty!!)
Truvia to taste

Directions:

1. Preheat oven to 350.
2. Cut apples in half and scoop out seeds. Leave a small "hole" to put your filling in.
3. Mix together the syrup and the oats.
4. Place the oat mixture in the "hole" of each apple. Sprinkle with cinnamon.
5. Bake for about 25-30 minutes.
6. To prepare the frosting: stir together all frosting ingredients! Top your apples!

The 3-Ingredient Protein Crepe

This recipe holds a special place in my heart because it is my VERY FIRST protein powder creation. It's so simple its ridiculous. And delicious. You can vary it up with different flavored protein powders and fillings (my favorite is PB2 and bananas). Greek yogurt and fresh fruit is also a great combo.

The 3-Ingredient Protein Crepe

Ingredients:

1 scoop of your favorite flavor whey protein powder
1/4-1/3 cup egg whites
Truvia to taste

Directions:

1. Whisk all ingredients well in a small bowl.
2. Heat a medium-sized nonstick skillet over medium high heat. Pour your batter into the pan (it should be nice and thin). Wait until the crepe sets (the edges will start to cook and you might see some tiny bubbles throughout).
3. Flip the entire crepe and let it cook about another 30 seconds.
4. Stuff your crepe with yummy fillings!!

The Super-fast Super Omelet

I found myself making this omelet concoction pretty regularly lately. It's a great way to use up leftovers and whip up a healthy, filling meal really quickly. There's basically no rules- you just have to be willing to think outside the "omelet box". Just a few simple steps:

1. Grab some veggies (fresh, frozen, leftover- whatever! Just make sure to cook the frozen or uncooked veggies first) and some cooked sweet potato/butternut squash/acorn squash/spaghetti squash (optional but highly recommended!)

2. Throw everything into a non-stick pan and cover with your egg whites

3. Add cheese!

Yes, the sweet potato/butternut squash/acorn squash may sound odd, but they taste so buttery and creamy and delicious with the veggies and cheese! My omelet below was packed-out with superfoods- sweet potato, spinach, mushrooms, and peppers. I topped this monster omelet with parmesan cheese and plenty of paprika (obessed with this spice). You can also add some chopped up veggie burger, boca crumbles, chicken, turkey, cooked salmon, etc.- the possibilities are endless. I also love using Light Laughing Cow wedges- just dollop it on and let it melt right in (YUM).

Typing this post made me think of another egg dish I love- it's a sunny side up egg over spaghetti squash and sauteed spinach, topped with parmesan cheese. The egg yolk (AKA ooey-gooey-yolk deliciousness) serves as the "sauce" in this dish.

Who says eggs are only for breakfast?