Caramel Overnight Oats with White Chocolate Buttercup Fluff

These are probably my most favorite overnight oats to date! This meal is packed with the perfect combination of healthy fats, complex carbohydrates, and protein to start your day. Satisfying and insanely delicious. You need these in your life.

Note If you don't have buttercup squash, you can easily switch it out with another winter squash such as butternut, carnival, kabocha, etc. You can also use any nut butter you like.

Caramel Overnight Oats with White Chocolate Buttercup Fluff

Oatmeal:

1/3 cup oatmeal
1/4 cup plain Greek yogurt
1/4 cup almond milk
1 tablespoon Walden Farms Caramel Sauce
1/3 banana, mashed (I use the back of my fork)
1/2 scoop vanilla whey protein (I used Sunwarrior)

Fluff:

120 grams cooked buttercup squash (about 1/2 cup)
1 tablespoon P28 White Chocolate Peanut Butter (or any nut butter)

Directions:

1. Mix together oatmeal ingredients. Place in the fridge and let it sit overnight.
2. Place the buttercup squash and peanut butter in a food processor and process until smooth. Top your oats.
3. Devour.

Mercury Levels in Fish

I often get questions about the safety of eating fish several times a week. So when I came across the National Resources Defense Council (www.nrdc.org), chart tht ranks fish based in their level of mercury, I thought it would be great to share. According to the NRDC, most mercury pollution is from coal-fired power plants and other industrial processes. Mercury is harmful to humans, especially pregnant women and children. When mercury enters the body, it acts as a neurotoxin, which means it disrupts our nervous system. 

Do not let the fear of mercury steer you away from fish, or you'll be missing out on a great source of protein and omega-3's. Just be smart about your choices. 

I selected some of the most common fish to present here, but check out www.nrdc.org for the whole chart:

Highest Mercury:

Orange Roughy

Swordfish

Tuna (Ahi)

High Mercury (Eat 3 servings or less per month):

Grouper

Tuna (Albacore, canned)

Tuna (Yellowfin)

Sea bass (Chilean)

Mackeral (Spanish, Gulf)

Moderate Mercury (Eat 6 servings or less per month):

Halibut 

Cod (Alaskan)

Lobster 

Mahi Mahi

Snapper 

Tuna (Chunk Light, canned)

Bass (striped, black)

Least Mercury:

Anchovies

Crab 

Flounder 

Oysters 

Clams

Salmon

Scallop

Shrimp 

Sole 

Tilapia 

Trout 

Sardines

Chocolate Hemp Heart Cookies

A soft-baked protein cookie? Hard to come by. But THESE ... yes, soft-baked chocolate-y deliciousness. I got the inspiration from finding Manobita Harvest Hemp Hearts on sale at Whole Foods. Hemp seeds are great on top of anything- oatmeal, salads, yogurt, stir-fries, etc., so I figured they would also be great on cookies as well! They also deliver 10 g of Omega-3 and Omega-6 per 30 g serving! Following the hemp theme, I used hemp protein in this recipe. Hemp protein absorbs more liquid than whey protein. It is very similar to using coconut flour or Sunwarrior protein. You can buy hemp protein and hemp hearts very cheap at iherb.com (use my discount code for up to $10 off your first order: ZSG766). I bet the chocolate flavored hemp protein would make these cookies even more delicious!

Chocolate Hemp Heart Cookies

Ingredients:

1/4 cup hemp protein powder
1 large, ripe banana (mine was 5.5 ounces)
1 tablespoon unsweetened cocoa powder
1 egg
2 tablespoons nut butter (I used Wild Friend's Chocolate Coconut Peanut Butter)
1 teaspoon hemp hearts

Directions:

1. Preheat oven to 350 F.
2. Place all ingredients except the hemp hearts into a blender. Blend until mixed thoroughly.
3. Spray a non-stick pan with cooking spray (or line with parchment paper).
4. Add cookie batter by the spoonful, forming into 8 circular cookies. Sprinkle the top of the cookies evenly with the hemp seeds.
5. Bake 15-20 minutes.

Nutrition Info for one cookie: 71 calories, 3 g Fat, 7 g CHO (3 g Fiber), 4 g Protein

*Nutrition info will be slightly different depending on the brand of nut butter you use.

Pumpkin Turkey Chili

What's more perfect than chili and pumpkin for the fall? Comfort food at its finest. Protein and fiber-packed, this chili is healthy, satisfying, and a stick-to-your guts type of meal. It's a great go-to, crowd pleasing meal!

Note: When I went to the store to buy my ingredients, I forgot the diced tomatoes. So, I used Progresso's Recipe Starters Cooking Sauce in Fire Roasted Tomato because it was what I had on hand. Worked amazingly well! You can probably substitute with a 14.5 ounce of diced tomatoes and 1/2 cup tomato sauce, but I can't promise it will be the same!

 

Pumpkin Turkey Chili

Ingredients

2 cloves of garlic, chopped

1/3 cup chopped onion

1 package lean ground turkey (I used 93/7)

1 (15 oz) can pumpkin 

1 can (18 ounce) Progresso Recipe Starters cooking sauce in  Fire Roasted Tomato

1 can (15 ounce) black beans, drained and rinsed

1 cup water

2 tablespoons chili powder

1 teaspoon garlic powder

Directions:

1. Spray a large pot with cooking spray. Heat over medium heat. 

2. Add garlic and onion to pan. Cook until soft (about 2-3 minutes). Add ground turkey. Break apart the turkey with your spatula or wooden spoon. Cook until pink begins to disappear and meat begins to brown. 

4. Add pumpkin, tomato sauce, black beans, water, chili powder, and garlic powder to the pot. Bring to a boil.

5. Reduce heat, cover, and simmer for about 25-30 minutes. 

6. Enjoy topped with greek yogurt and cheese if you like!

Serves 8 (about 1 1/3 cup per serving)

Nutrition Info: 272 calories, 8.4 g Fat, 25 g CHO (7 g Fiber), 24 g Protein

Almond Banana Protein Pancakes

Warm, fluffy, and thick pancakes with the perfect hint of banana flavor. This is one of those recipes I go back to again and again. Perfect every time!

Almond Banana Protein Pancakes

Ingredients:

1/4 cup oatmeal
2 tablespoons almond flour
2 tablespoons vanilla whey protein
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
2 ounces banana (about half a medium banana)
2 tablespoons Greek yogurt
3 tablespoons egg whites
1/2 teaspoon butter extract (optional)

Directions:

1. Heat a nonstick skillet over medium-high heat. Coat with cooking spray.
2. Blend your oats into flour (I use my Ninja food processor).
3. Add the remaining ingredients and blend thoroughly.
4. Add a spoonful of batter to the pan at a time. Flip when the edges set and the pancakes start to form small bubbles.
5. Eat!

I like layering mine with sliced banana and PB2, or Greek yogurt sweetened with stevia.

Nutrition Info(pancakes only): 277 calories, 5 grams Fat, 37 g CHO (8 gram fiber), 21 g Protein

*Nutrition Info will vary depending on the brands of ingredients used. 

Egg White Muffins

Here's another recipe that is perfect for making ahead, and grabbing on-the-go for busy mornings. I made them for my mom a few weeks ago and now all her friends have been asking for the recipe! They are so easy. This is my basic recipe, but feel free to try different kinds of vegetables, spices, and cheese. You can also add roasted or steamed potatoes, turkey bacon, turkey or chicken sausage, smoked salmon, ground turkey, etc. Perfect for using up leftovers!

Egg White Muffins

Ingredients:

1 egg
1/2 cup egg whites
1 Light Laughing Cow wedge
1/2 cup steamed broccoli, chopped
Salt and pepper to taste

Directions: 

1. Heat your oven to 350 F. Coat a muffin pan with cooking spray.
2. Whisk together the egg, egg whites, and salt and pepper.
3. Divide the chopped broccoli amongst three muffin tin slots. Pour the egg white mixture over the the chopped broccoli.
4. Break up your Laughing Cow wedge and drop in the center of each of your three muffins.
5. Bake for about 15-20 minutes, or until cooked through.

Makes 3 muffins

Pumpkin Pie Overnight Oats

The perfect fall breakfast! Thick, creamy oats with the warm flavors of pumpkin, cinnamon, and maple.

Pumpkin Pie Overnight Oats

Ingredients:

1/3 cup oatmeal
1/4 cup canned pumpkin
1/2 scoop Cellucor Cinnamon Swirl protein powder (or vanilla)
2 tablespoons plain Greek yogurt
1/3 cup unsweetened vanilla almond milk (or any milk)
1/2 teaspoon maple extract (optional)
1/4-1/2 teaspoon cinnamon

Directions:

1. Mix all ingredients together in a bowl and let it sit in the fridge overnight. Enjoy cold the next morning!

Top with your favorite toppings if you like! This goes great with Justin's Maple Almond Butter or Wild Friend's Cinnamon Raisin Peanut Butter :) You can get them both from Vitacost. Use this link to get up to $10 off your first order!

Here's a recent order of mine from Vitacost- I love them all!

Red Velvet Protein Pancakes

I was in Whole Foods the other day when I noticed Melissa's Beets on sale. I picked up the package with one goal in mind: Red Velvet Protein Pancakes. Yes, these are pancakes made with beets (NO they do not taste like beets!). They are delicious AND healthy. How does it get better than that? Make these!

Red Velvet Protein Pancakes

Ingredients:

For the Pancakes:

1/4 cup oatmeal
1 tablespoon coconut flour
2 tablespoons chocolate whey protein (I used Cellucor)
1/2 tablepsoon psyllium
1/2 t baking powder
2 tablespoons cottage cheese
3 tablespoons egg whites
3 tablespoons unsweetened almond milk (or any milk)
1 1/2 medium cooked beets, chopped (about 1/4 cup)
5-10 chocolate stevia drops (or unflavored)

For the Sauce:
1 tablespoon chocolate whey protein
1 tablespoon unsweetened almond milk (or any milk)

 Directions:

1. Blend oatmeal into oat flour (I used my Ninja food processor)
2. Add remaining ingredients. Blend until all ingredients mix thoroughly.
3. Heat a non-stick skillet over medium-high heat.  Coat with cooking spray. Once hot, add your pancake batter by the spoonful.
4. Cook until edges set, then flip. Cook another 1-2 minutes on the other side.
5. Mix sauce ingredients. Pour over your pancakes.

Nutrition Info (Pancakes only): 242 Calories, 4 g Fat, 31 g CHO (11.6 g Fiber), 20.4 g Protein

Nutrition Info (With Chocolate Sauce): 266 Calories, 4 g Fat, 32 g CHO (11.6 g Fiber), 25.4 g Protein 

*Note: Nutrition Info will vary depending on the brand of products you use. The links in the ingredient list will bring you to iherb.com which is where I bought my ingredients. If you use the link, or code ZSG766, you can get up to $10 off your first purchase!

Creamy Salsa

I decided to start to post more of my day-to-day recipes that make healthy eating taste delicious! They are very simple and easy to make. My creamy salsa is perfect for topping fish, meat, potatoes, omelets, chili, and more. You can modify the amounts, but this is the perfect dollop of creamy salsa for me.
  
                         

Creamy Salsa

Ingredients:

2 tablespoon plain Greek yogurt
1 tablespoon salsa

Directions:

1. Mix together!

Easy Miso Glazed Tofu

I love anything miso! You can find miso paste in the health food section of your grocery store, or at Whole Foods. It is VERY important to drain your tofu and get the moisture out in order to get the right texture for cooking. I've posted it in a previous post, but I'll post my tofu "how-to" again:

1. Cut your block of tofu  into 6"steaks", about 3/4-1" thick.
2. Place your "steaks " between paper towels, or a dish towel.Put something heavy on top (heavy pot), and let it sit at least 15-20 minutes.
3. Keep your tofu "steaks" or cut into cubes to use in your favorite recipes.

Easy Miso Glazed Tofu

Ingredients:

1 package of tofu (I use Nasoya Light Firm Tofu)
1/4 cup Bragg's Liquid Aminos (or Soy Sauce)
2 tablespoons water
2 tablespoons white miso paste
1 packet Truvia

Directions:

1. After getting the moisture out of your tofu (as described above), cut into 1-2" cubes. Heat a non-stick pan over medium high heat. Spray with cooking spray and add the tofu.
2. Cook the tofu until it gets nice and golden brown on all sides.
3. Meanwhile, whisk together the remaining ingredients for your sauce. Add the sauce to the pan and lower the heat. Cook about 1-2 minutes until the sauce reduces and it gets a little thick. Stir until all the tofu is coated.
4. Enjoy!

Vanilla Raspberry Protein Muffins

These are magical. For real. These came out dense and cake-like, and were the perfect topping for my protein fro-yo tonight :). Also great as a snack with some nut butter!

Crumbled on top of my protein fro-yo! Protein fro-yo recipe here

Vanilla Raspberry Protein Muffins

Ingredients:

2 scoops Vanilla Sunwarrior Protein Powder (can probably substitute vanilla whey, but you'll need to use less milk)
1/3 cup oatmeal
1/4 cup coconut flour
1/2 teaspoon baking powder
1/4 cup fat-free, plain Greek yogurt
1/4 cup egg whites
1 cup unsweetened vanilla almond milk
20-25 vanilla liquid stevia drops (or original)

1 teaspoon vanilla extract 
1/2 cup raspberries

Directions:

1. Preheat your oven to 350.
2. Grind oatmeal into oat flour (I use my Ninja Food Processor). Put aside in a small bowl. Add the protein powder, coconut flour, and baking powder to the bowl and stir until combined.
3. Blend together the Greek yogurt, egg whites, milk, stevia, and vanilla extract (I used my Ninja for this too).
4. Gradually pour the wet ingredients into the dry ingredients. Stir until combined.  Fold in the raspberries.
5. Spray a muffin tin with non-stick spray. Add batter (a little more than 1/4 cup for each muffin).
6. Bake for about 15 minutes, or until your knife comes out clean.

Makes 6 muffins

Macros per muffin: 1.9 g Fat, 9.7 CHO, 4.2 g Fiber, 9.4 g Protein

Since many people ask, I linked some of my ingredients to the website where I buy them (iherb.com). Use the link or use the discount code ZSG766 to get money off your first order!