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  • RESOURCES
    • Canning
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    • Meal Planning
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Blog

Protein Overnight Oat "Shake"

1/25/2023

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PictureThis is before I shook it up. Forgot to take a picture of it after - LOL
Most days I take a protein shake to work, but today I tried something different. I saw an add for a company that makes Protein Overnight Oats. Serving price wasn't horrible (about $3-$5 a piece). But I am cheap and I have all the ingredients at home. So I tried making my own this morning. I am really liking it. Here is what I used. Now I will say that this made enough for 2 servings. But since I am working all day and forgot a lunch, I am hoping this will sustain me through. So with that said you can cut this recipe in half, or just divide it into 2 jars.

INGREDIENTS
1/2 cup old fashioned rolled oats (7g of protein)
4 tbsp peanut butter powder (12g of protein)
1 tsp chia seeds (.7g of protein)
1 cup water
1 cup unsweetened almond milk (1g of protein)
1 scoop protein powder (22g of protein)
1/3 cup Oikos Triple Zero Greek Yogurt - Vanilla (8.5g of protein)
1.5 tbsp organic cocoa powder (1.5g of protein

*for a total of 573 calories & 52.7g of protein for the whole recipe.
  Or 286.5 calories & 26.35g of protein per serving


DIRECTIONS
this makes 2 servings
  1. Divide ingredients into 2 pint jars.
  2. Shake ingredients well and put in fridge for at least 2 hours or ideally overnight.
  3. When going to consume, if it's too thick for your liking, you can add more almond milk (or what ever liquid you used)

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Heart Healthy Oatmeal

12/1/2022

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Ingredients
2.5 cups of old-fashion oats
1/3 cup currants
1 tbsp pumpkin pie spice
4 tbsp whole flax seeds
4 cups almond milk
1 cup water
1/2 chopped walnuts
1/8 tsp salt
1/2 cup pumpkin pureé (not pie filling)

Directions
  1. In a medium sauce pan, mix together water, pumpkin pureé, and almond milk. Bring to a boil.
  2. In separate bowl combine oats, currants, spices, flax seeds, walnuts, and salt together.
  3. Once liquid is boiling add dry ingredients and stir. Lower temp to medium/low and simmer & stir for 5-10 minutes until mixture thickens.
  4. Remove from heat, add preferred sweetener, and enjoy!

Makes 8 - 3/4 cup servings.
Variations: For a more robust flavor you can toast the oats, walnuts, and flax seeds before adding to liquid. Make sure to do them separately so they don't burn.
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Spiced Pear & Walnut Muffins

9/7/2022

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INGREDIENTS:
2 pears - cored & diced
3 pears cored & blended
1/2 cup sugar
1/4 cup brown sugar (or you can substitute stevia or splenda for the sugars)
1/3 cup olive oil
2 eggs
2 tsp vanilla
2 cups flour
1/2 cup whole wheat flour
2 tsp baking powder
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
1/4 tsp salt
2/3 cup toasted walnuts
 
Topping:
1/2 cup brown sugar (or you can substitute stevia or splenda for the sugar)
1 cup rolled oats (not quick oats)
3 tbsps butter, melted (or olive oil)
1 tsp cinnamon
 
DIRECTIONS:
  1. Preheat the oven to 350 F. Lightly grease or line muffin tins with paper liners.
  2. Combine the diced pears and sugars (or sugar free substitute). Toss until the pears are well coated.
  3. Combine flour, baking powder, salt, cinnamon, nutmeg, and ginger. Set aside.
  4. Blend together blended pears, eggs, oil, and vanilla until smooth. Add the blended mixture to the dry ingredients; mix well. Fold in pears and walnuts just until combined. Spoon into prepared muffin cups, dividing batter equally.
  5. For the topping, combine sugar (or sugar free substitute), rolled oats, butter (or olive oil), and cinnamon. Sprinkle evenly over the muffins.
  6. Bake for 25-30 minutes or until golden.
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These nutritional facts are with using low sodium baking powder and stevia as the sweetner.
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