WIAW #21: Mixed Veggie Protein Smoothie and Papaya Seed Salad for Fun Fitness Food

This summer is zooming by faster than you can say…ummm…zoom. That was bad, sorry. Anyway, although I’m not in school or anything, I can’t believe it’s almost “Back-To-School” season again! Once school’s in session, that means a longer commute to work though…bleh.


If you read my blog often, you probably know I like to puree random fruits and veggies to make creamy protein smoothies. I normally have some type of winter squash that I will steam and use for my smoothies, but lately I’ve been trying to branch out and try other things. Plus, sometimes you just don’t feel like cutting a big squash in half, scooping the seeds, cooking, and removing the skin every weekend.


So far I have used steamed rhubarb with strawberries which, obviously, made a very red but delicious smoothie. I’ve also tried green beans (not too bad), yellow summer squash (steamed and raw), and zucchini. Although it’s hard to beat pureed butternut squash for a super thick and delicious protein smoothie, I would (and do) use all of the above again.

It works for pies! Why not protein smoothies too?

This is a great way to pack in extra veggies while having a healthy dessert too. Stevia, frozen bananas or berries, peanut butter, and cinnamon can truly make the best tasting concoctions in my opinion; what do you think? Here’s one of my latest mixes with peas, carrots, tofu, vanilla protein powder, vanilla extract, stevia, and cinnamon. Like my cup and green koozie? This is my favorite way to eat my mixes; stick in the freezer for a while and enjoy with a spoon!

Another favorite of mine is to add fresh, pepper papaya seeds on my salad. Have you ever tried papaya seeds? They are not fruity at all and have a very strong pepper taste that is perfect on salad. I bet they’d pair well with a baked white fish or in a cold grain salad dish too.

In the fitness department, I’m making sure to keep it fun and varied with a mix of heavy barbell lifting, high-rep dumbbell DVD exercises, running, and swimming. I almost forgot, mowing the lawn with a reel mower twice a week ain’t no walk in the park either! Yes, I said “ain’t”; being a Texan allows me this right.


I love all of the workout circuits other bloggers have been posting and the ones all over Pinterest too. Just reading through them all is fun and makes me want to jump and do one right then. I like the ones with added weights over bodyweight circuits. Which ones, if any, do you prefer?


Sprinting makes up a lot of my running, but I’ve switched to swim sprints for variety and just more enjoyment. Nothing like some heavy lifting followed by a quick swim in the pool! Since my current goal is strength, I try not to go overboard on cardio, but I don’t feel complete without it. I guess I could just eat more. Think pea and carrot smoothies will help me get there?

Happy What I Ate Wednesday and as always, thanks to Jenn at Peas and Crayons for hosting this fun blog event!

[B] Steamed veggies and tuna; rooibos tea mixed with black Tea (thanks to my Foodie Penpal!)

[S] Cut fresh red pepper and fennel with green tea

[L] Tuna-Millet Green Bean Salad

[Workout] Barbell Power Clean, Supreme 90 video, and mowing with a reel mower

[D] Gianormous salad with papaya seeds and sautéed bay scallops (you can’t see the scallops, but they’re there!) and homemade lentil veggie salsa; [D2] Veggie black bean peanut butter dip mixed with Chobani plain Greek yogurt, and pistachios; Pea, Carrot, and papaya protein smoothie; I added CHO on top later

My Lentil Veggie Salsa before the processor

I'm thinking about following the Supreme 90 Workout videos all the way through and give the barbell a break.  What do you think about this change?  It's hard to give up the barbell as it just feels good, but these videos can really work you if you use heavy dumbbells! Stay tuned for updates!

I stress way too much about working out b/c I don't ever feel like I do enough.  Really, my body is screaming at me to rest.

Q: Are you following a certain plain or just taking it day by day?

Q2: Do you have trouble giving your body a break or do you look forward to the rest day every week?

Why is My Slow Cooker “White” Bean Puree Green?

Meatless Monday is something that more of us should recognize. And it doesn’t have to be Monday, it just rolls off the tongue better; kinda like “Thirsty Thursday” (ahhh, the college days), and “Wheat-free Wednesday.” Oh, and how can I forget, What I Ate Wednesday!!! That’s a fun one for a lot of Foodie Bloggers; myself included.

As a supporter of blending, mixing, or processing foods into a rich and creamy mishmash of intense flavor, I tend to create a lot of purees for Meatless Monday Meals. Some of you may wonder why this “white” bean veggie fusion is green instead of, well, white. Or maybe you’re a frequent master o’blending too and know that adding healthy doses of green veggies will do the trick.

Was this just a dumb question? I don’t think so. Even though I did add broccoli to the cumin-intense melting pot of veggies, okra is the main culprit of the green. Yep, okra, a veggie I feel is often overlooked unless you’re a Cajun or eat recurrent amounts of gumbo. Next to Brussels sprouts and mushrooms, okra is one of my top favorite vegetables to eat alone, dehydrated, or added to any dish.

I posted the copious amount of benefits okra provides and a couple recipes that can be found here. Did you know another name for okra is “lady fingers”? Makes sense when you look at whole okra, but it sucks to be that lady!

The slippery mucilage in okra acts as a natural “binder” which, when added to purees creates a consistency worth dipping for. I savor thick soup purees that can double as a dip, and okra supplies what I need to make it happen!

Kelley, my dear wife, is repulsed by okra, but this puree is today’s lunch and she’ll be reading this too late….sorry, Kelley. Yay me if she says it’s good before she knows what’s in the mix! I added the goat cheese to help offset the possibility of a feud later.

That’s another advantage of serving pureed meals; you can add heaps of healthy foods not favored by others, and they may never know! Cooking for kids? Not a problem if you serve a healthy homemade blend of veggies and give it a fun name. I'd call this blend “Hulk Stew” for the little “Hulk(s)” in your life; they’ll love it!

Slow-Cooker “Green” White Bean Veggie Puree (a.k.a. Hulk Stew)

by RC Liley

Prep Time: 10 minutes

Cook Time: 4 hours

Ingredients (Serves 4 - 6)

• 2 (15oz) cans drained and rinsed or 1 cup dried white beans; I used dried cannellini beans and soaked overnight, but any white bean will work.
• 12oz bag of frozen cut okra
• 10oz bag of frozen or fresh carrots
• 12oz bag of frozen broccoli
• 10oz bag of frozen diced green peppers, onions, and celery mix
• 4 – 6 cloves fresh garlic; I love garlic, use less if you don’t
• 1 T each of cumin, chili powder, dried oregano, dried parsley, and paprika
• 2 t dried thyme
• 1 t cayenne powder
• 2 cups low sodium chicken or vegetable stock; I used about 1/2 cup of Pacific Natural Foods French Onion Soup for extra flavor, but not too much as it’s high in sodium!
• 2 T balsamic vinegar
• Optional: Creamy goat cheese to crumble on top or blend into potentially mad wife’s portion; or just because it’s good.

Instructions

Add all ingredients to slow cooker (you may need more liquid, but I like to make sure it’s really thick) and cook on high for 4 hours.

Puree everything together with an immersion blender right in the pot, or scoop out into blender and puree in batches. Be careful if using a blender; heat expands and you’ll have a hot mess all over you and your kitchen!

Garnish with extra paprika, parsley, and crumbled goat cheese if desired

Serve with your favorite chip for dipping; try it hot or cold

Powered by Recipage

Thick soups/stews are easy to make and a lot of fun! Add a side crunchy chips or hearty whole grain crackers for dipping and skip using a spoon altogether!
 
Q: How do you your soups/stews/dips? Hot or cold; thick or thin?

I guess it depends on the type of soup (thick miso soup would be weird), but cold and thick soups are my favorite in the summer!

I Ate Wednesday......What?: WIAW #6

Shh, you can't tell, but there's veggies in this cup,
which makes getting an extra cup more of a treat!

With my first full month of WAIW posts, I’m eager to continue strong into this month. What I Ate Wednesday posts for April will entail “serving up an extra cup” of veggies. This is no problem for me, I have some form of veggie with or in every meal.



Where to begin?? Oh yeah……at the beginning



Breakfast – Small cup of tuna barley and edamame medley using long celery sticks as my utensil (makes the meal last longer!); baby carrots, baked overnight oatmeal crisps; French press coffee

Snack – No snack today, I forgot it at home…..*sigh*


Lunch – I tend to have a puree every Wednesday, so I had another today…..spicy red lentil veggie puree; celery and carrot sticks, organic ambrosia apple, green and red vanilla rooibos tea

Not my apple or photo b/c I forgot to take a pic before eating!!

Beverage – brewed green and peppermint tea after lunch

Dinner – long time between meals equals hungry me! Started things off with a big salad topped with Brussels sprouts and mushrooms; couple slices of Protein Beer Bread with PB; PB chocolate squash puree with banana; leftover Peanut Protein Crepes smeared with PB Vanilla and Brownie Batter Dip

Since the day’s not over, I’m sure I’ll have a nice helping of plain Chobani Greek yogurt and more overnight oatmeal crisps; a perfect end the day!


Adding extra vegetables poses no challenge for me; I love adding them to whatever I blend with frozen fruit for a nighttime treat. The blend usually consists of a winter squash variety, but lately I have used summer squash, carrots, and spinach with great success. Mixed with frozen fruits, protein powder, and stevia make a great alternative to ice cream and a way for extra nutrition.

Acorn squash with NuNaturals stevia, peanut flour, and protein powder

My chocolate veggie puree ready to be chilled and consumed; don't tell Kelley!

Another way to get more veggies is to just throw your favorites in a pot on the stove with broth and any herbs and spices you enjoy; then cook and puree into a creamy dip (less broth) or soup (more broth). I sometimes use the puree as a thick dressing on a cool, crisp salad; good health never tasted so good!


Do have any special ways to incorporate veggies in your life? I’d love to hear some new and interesting ideas, so please leave comments as you….please!


Happy WIAW!

A Healthy Boost with White Bean Bell Pepper Puree

Did you know meatless meals are gaining ground in popularity and meat and poultry consumption is expected to drop 12 percent this year? To some, this is no surprise as the price of meat is only going up, and when you’ll only consume humanely raised meat (like Kelley and me), things get expensive fast!

Source - http://www.formerfatguyblog.com/2008/05/17/black-bean-recipes.html

Pound for pound, beans actually offer just as much if not more protein than beef; and at a fraction of the cost! Many people fear they won’t get enough protein unless they eat meat, but this is not true. Check out this link from the Vegetarian Resource Group providing a sample menu for the day with the total amount of protein consumed.

Luckily, vegetables and legumes have plenty to offer in the way of nutrition and flavor. Don’t get me wrong, I love meat, poultry, and fish, but most of the meals I consume are meatless.

If you feel like you “can’t” go without meat, I’m willing to bet you haven’t had a vegetable dish that ranks high on the flavor scale. As always, the key to consistency with anything is that YOU have to like whatever it is you’re doing; or eating in this case. This holds true for anything from exercise to the food you eat.

The colors make this dish stand out already!

Red, White, and Green.....Italian colors for an Italian (kinda) meal!

Now it's orange, but still really good!  I added some arugula to mine

I made an incredibly creamy and tasty slow-cooker white bean, bell pepper and mixed veggie puree this weekend that will please the vegetarians and carnivores in your life.

White Bean Bell Pepper Puree

-1 cup dried white kidney beans, soaked (use this method for soaking)
-1 small avocado, ripe
-2 red bell peppers, seeded, cored, and chopped
-4 cloves garlic, crushed and chopped
-10oz bag of frozen chopped onion and celery mix (you can use half an onion and 2 stalks of celery too)
-16oz bag of frozen broccoli and cauliflower
-1 ½ cups chicken or vegetable broth
-I just eyeballed the following dried herbs and spices: cumin, turmeric, paprika, chili powder, pepper, cayenne, basil, oregano, and thyme

Add all ingredients to your slow-cooker and mix to combine. Turn cooker on to high and cook for 4 hours or low and cook for 6 – 8 hours. Once everything is cooked, use an immersion blender to puree everything right in the pot; I added 2 tablespoons of non-fat dry milk powder to help thicken everything, but it’s not necessary; plain yogurt works well too. If you don’t have an immersion blender, scoop the mix into a blender (filling only half-way) and blend in batches until everything is creamy. Serve right away in a big bowl with ground pepper, cayenne, and parsley as a garnish. This should be enough for 3 or 4 servings; make extra and freeze for a quick meal next week!

 I love slow-cooker cooking; it requires little prep time but offers loads of flavor. If you don’t like or have any of the listed ingredients, you can simply sub whatever you have on hand and it will still turn out great! These white kidney beans (a.k.a cannellini beans), as with most beans, are low in fat, high in fiber and protein, and offer generous amounts of minerals and B vitamins.

The weather is warming up around here and I hope it stays that way. I am not a fan of cold at all; unless it’s in Colorado and you’re surrounded by awesome landscapes. In Texas, you just get cold and wind which suck together. Ha ha, that sounds funny; maybe I should say cold and wind “blow” together. Sorry, lost my train of thought.

Are you excited about the weather warming up, or do you prefer the cold?

Delicata - Fun to Say, Fun to Eat

What do you like most about the Fall? Is it the cool, crisp air, the bright, vibrant colors of nature, or maybe the food that’s in season? I choose all of the above, but really enjoy the wide availability of winter squash varieties. I am able to get squash like pumpkin (pureed in a can), butternut, acorn, or spaghetti year round, but my favorite is delicata squash.

 

Have you tried this squash before? The whole thing, even the skin, is so tender and sweet that when cooked can be consumed in its entirety. My face lit up with joy when I entered the store the other week and was greeted with a mound of delicatas just waiting for me to take home. I’ve mentioned how I enjoy blending squash and fruit together basically every day, and delicata squash is no exception; this stuff is a real treat!

 

Delicatas are very dear to me, but I felt like sharing the awesome flavor they provide by making a healthy pureed soup with delicata, cannellini beans, and ginger. The result was a big hit with Kelley and I loved it too! Now, once the Texas weather cools down to more “fall like” temps, I will make it again. Homemade soup purees are perfect to warm you inside and out!

 

The sweetness of the delicata makes it great in my blending creations without the need for fruit. I will add chunks of microwave steamed delicata (skin included) in a blender, add some protein powder, unsweetened almond milk, a pinch of salt, and blend away. The result is a tasty treat with a consistency similar to pudding, but oh so much better! Add unsweetened cocoa powder and vanilla stevia for a chocolate squash pudding that offers the perfect comfort to long day, week, month, etc.

 

Delicata, Cauliflower, and White Bean Ginger Soup

What You Need:

4 Servings

3 Delicatas – cut in half with seeds removed and steamed in microwave

6 ounces frozen cauliflower – you can use broccoli too, but cauliflower keeps it a pleasant color

2 carrots, peeled and chopped

15 ounce can of cannellini beans, drained – navy, lima, black, or other beans would work fine

Half of a yellow onion, diced – or use a 6 ounce bag of frozen, chopped onions

4 cloves garlic, crushed and chopped

1/2 tablespoon fresh ginger, chopped

1 1/2 teaspoons each of cumin, paprika, ground mustard

1 tablespoon of parsley and dill

6 ounces plain, non-fat Greek or regular yogurt

2 cups of low sodium chicken or vegetable broth

Pinch of nutmeg

Salt and pepper to taste

 

What You Do:

 

Heat a sauce pan over medium-high heat; add garlic, onions, and ginger and allow to sweat (they will be fragrant) for minute or two. Add the steamed delicata in chunks, cauliflower, carrots, beans, herbs, and spices; pour broth and bring to a boil. Reduce heat to low, stir, cover and simmer for 30 to 45 minutes. If there is a lot of liquid left over, remove the lid and continue to simmer until some evaporates. Remove from heat and puree using an immersion blender right in the pot or blender. If using a blender, only fill half-way or it will be all over the kitchen…..and you. Stir yogurt into pureed soup, garnish with fresh or dried dill or parsley and toasted almond slivers if desired. Serve and enjoy!

 

As with most soups, ingredients can easily be substituted, so add in or take out things as you see fit. There are so many unique flavors that combine really well to give a comforting feeling upon the first spoonful. Make sure you have some hearty, whole grain bread toasted to use for dipping.

 

If you want to stick with a squash theme (and who wouldn’t!), here’s a quick chocolate squash “pudding” you can enjoy without guilt.

 

Chocolate Squash “Pudding”

2 Servings

Using 1 delicata squash that has been oven roasted or steamed and cooled; add to blender with 3 ½ tablespoons unsweetened cocoa powder, 10-12 drops of regular or vanilla liquid stevia, vanilla protein powder (optional), large spoonful of plain, non-fat Greek yogurt, and 3/4 to 1 cup unsweetened almond milk; blend until smooth. You can omit the stevia and add a frozen banana instead; it adds a nice taste and texture….might as well add some peanut butter too. Yum, now I’m hungry….think I’ll have this tonight!

 

When it comes to blending, using tasty veggies like squash or carrots lets you create healthy alternatives to favorites like pudding, milk shakes, and ice cream. I try to make something different with what I have all the time; it’s fun and sometimes turns out great.

 

It has been busy at work lately, hopefully I will be able to post more than I have been. Please keep checking in as I received some awesome samples from Crunchmaster and will post a review soon.

 

Happy Eating!

Coffee: Explained / Peanut Flour Power

Do you get all excited about going to the local coffee shop (or Starbucks) only to become confused on what to get once you’re there? I have found myself imagining all the ways to savor the awesomeness of java only to get “what’s currently on brew” in the end. I typically do this because the different names/styles can be overwhelming, plus I just like the black stuff without added calories i.e. cream, syrup, sugar, etc.
Foodista.com posted an easy to read graph which provides the different names of each coffee drink and their components. I found it helpful and would like to share with those who read my blog. Hope this helps you as much as it did for me.

Being the picky person I am, my go-to drink when ordering at a coffee shop is still just whatever’s on brew; usually a light or medium roast. Can you guess what I get when not ordering the ordinary? I opt for the Americano with 3 shots of espresso when I feel like splurging. This way there’s still no added cream or sugar, but when a great espresso is used, nothing else is needed. An Americano is a great option for those trying to reduce their calorie intake but still want something to “treat” themselves. As usual, a little sprinkle or drop of stevia goes a long way to help sweeten coffee or tea without adding empty cals.
You might recall the peanut flour post I wrote 2 Friday’s ago. I tried some of the suggestions listed and they were all a great success. Kelley has even started to add a few spoonfuls of the flour to her smoothies. Time to start ordering more!!
Adding peanut flour to smoothies is a quick and simple way to get the peanut nutrition without the peanut fat (which isn’t all that bad either). A little more labor intensive is using it in soups and pureeing, then the next step is baking. I just created the following sweet potato and cannellini bean soup for the week and suggest you try it too!

Sweet Potato Cannellini Peanut Soup
Ingredients – Serves 4


- 2 Medium Jersey Sweet Potatoes, scrubbed, and cut into chunks
- 1 Cup Dried Cannellini Beans (soaked overnight); about the equivalent of 1 ½ (15oz) cans
- 2 tsp Fresh Ginger, chopped
- 4 to 5 Cloves Garlic, chopped
- 1/2 Onion or 8oz Frozen Onion, chopped
- 16oz Frozen/Fresh Broccoli, Spinach, or any other green veggie on hand
- 8oz Frozen/Fresh Cauliflower
- 1 (15oz) Can No Salt-Added Tomatoes, diced
- 1/4 Cup Peanut Flour
- 1 Tblsp each of Cumin Powder, Dried Cilantro, Dried Parsley, Ground Fennel Seed, Chinese 5 Spice Powder
- 1 tsp each of Cayenne Powder (I use more), Paprika, and Chili Powder
- Salt and Pepper to taste
Directions


Please note that I never really measure the herbs and spices I add, so these measurements are just a good guess. I enjoy just going with my gut feeling on how much to add; sometimes it works out……..sometimes not….sorry Kelley. I used a slow-cooker, so the method is pretty simple. Don’t worry too much on cutting to the right size since everything will be pureed. Add all ingredients except peanut flour to slow-cooker and cook on low for 6 hours. Once ready, add peanut flour and blend with an immersion blender or in a standing blender until smooth.

This soup can be served warm or cold. It’s great with a side of crusty bread or crackers along with fresh chives and a dollop of yogurt on top. Yum, I know I will make this again! Maybe even more peanut flour next time??
Here is what I created for the protein-filled baked treats......

Cocoa Peanut Protein Treats
Ingredients


- 1 Cup Peanut Flour
- 1/2 Cup Stevia sweetened Whey Protein Powder
- 1/2 Cup Whole Grain Spelt, Wheat, or Rice Flour
- 1/2 Cup Whole Rolled Oats
- 1/4 + 1 Tblsp Cocoa Powder
- 1 Whole Egg and 4 Egg Whites
- 1/2 Cup Canned Pumpkin Puree
- 1/4 Cup Applesauce or Plain Yogurt
- 1 tsp liquid Stevia or 1/4 Cup of the granulated Stevia
- 1 tsp Vanilla extract
- 1/2 tsp Salt, Baking Powder, and Baking Soda
Directions


- Pre-heat oven to 350 degrees
- Mix wet ingredients in large bowl and whisk until combined
- Mix dry ingredients in another bowl
- Stir dry ingredients into large bowl until well combined; don’t mix anymore than you have to
- Pour batter into 8 x 11 baking pan; whatever you have could work too, try it flat on a cookie sheet if needed
- Bake for 15 to 20 minutes or until a fork comes out dry when stuck in the middle
- Remove and let cool on a rack for 10 minutes, then cut to desired shape and enjoy!

It’s not very sweet since I don’t add sugar, but this is good to me. If you want something sweeter, reduce the amount of pumpkin or applesauce and add 1/4 to 1/2 Cup of honey or agave.

If you haven’t already, buy some peanut flour for yourself and start adding to whatever you can think of. This versatile ingredient is a healthy addition to sweet and savory recipes. Maybe I’ll mix it with chilled coffee and ice for the next smoothie concoction. We can add it to the info-graph above and call it Café Cacahuète (French for Peanut).

Enjoy the day and good eats to everyone!

Beat the Heat Right! Morning, Noon, and Night!

It’s mid-June, and here in Texas that means the mercury is rising! How’s the temperature where you live? If you’re dreading the next gas or electric bill because of heavy A/C use, I’m sure it’s hot enough.

I find spending some time away from the stove and oven is a great way keep cool and still be creative in the kitchen. Make one day a “cool day” during the week where each meal requires no heating and is a delight to the taste buds. If you work in a typical office setting, it can be annoying waiting to use a microwave for your meal. It’s even more aggravating when there’s food splatter all over the inside! Let me help you avoid the heat-box and escape the wait at work with some non-cook recipes.

Gazpacho (chilled soup) – 6 Servings

2 (14.5 ounce) cans diced tomatoes (I use the no salt added variety)

1/2 cup low sodium chicken or vegetable stock

1 (14.5) ounce can of no-salt added Garbanzo beans; drained

2 tablespoons extra-virgin olive oil

1 seedless cucumber, cut into 1/4-inch dice

1 small yellow bell pepper, seeded and cut into 1/4-inch dice

1 small onion, cut into 1/4-inch dice

2 medium garlic cloves, minced

1 small jalapeno pepper, seeded and minced (optional)

2 tablespoons sherry, red wine, balsamic, or apple cider vinegar

2 tablespoons chopped fresh (dried if you must) parsley, basil or cilantro

1/2 tablespoon cumin

Salt and freshly ground black pepper

2 dashes Tabasco sauce; or Just Add Cayenne

Blend 1 can of tomatoes with the stock and oil in a blender or food processor until pureed. Transfer to a medium bowl along with remaining ingredients; season with salt and pepper to taste. Refrigerate until ready to serve; this can be made several hours before serving.
You can leave the garbanzo beans out if desired, but I like to have some protein in my meals, and these beans add great texture. I will even add no salt added canned tuna for a great protein punch! Try creating your own version by adding or taking away some ingredients. Celery will give a nice crunch, use chopped chives instead of an onion, and summer squash will help change things up a bit. Either way, this is a delight for the eyes and mouth; it’s healthy too!

Black Bean Avocado Salad

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

1 1/3 cups chopped peeled avocado

1 seedless cucumber, cut into 1/4-inch dice

1 (14.5 ounce) can diced tomatoes (I use the no salt added variety)

1/2 cup thinly sliced green onions / chives

1/2 cup peeled and diced jicama

1 small jalapeno pepper, seeded and chopped

1 teaspoon lime juice

DRESSING:

2 tablespoons cider vinegar

1 tablespoon olive oil

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1 tablespoon dried cilantro

1/4 teaspoon salt

1/8 teaspoon pepper

In a large bowl, combine the first eight ingredients. In a small bowl, whisk the dressing ingredients. Pour over salad and toss to coat. Cover and refrigerate for at least 1 hour before serving.

This is good for 8 side dish servings or 4 – 5 main meal servings. Same as the gazpacho recipe, add or remove ingredients as you like and make it your own! You will be smiling the whole time just thinking of how you can grab your lunch right from the fridge at work and avoid the dreaded microwave lunch line.

Peanut Overnight Protein Oats - “Proats”

1/4 cup peanut flour – I sometimes use natural vanilla or chocolate whey protein instead

1/3 – 1/2 cup dry rolled oats

1/4 cup almond milk

3 tablespoons natural applesauce

Dashes of cinnamon to taste

sweetener to taste; I use liquid stevia, but a little honey would be good too

Mix all of the ingredients in a bowl. Place the mixture in an airtight container and chill overnight or at least 1 hour. Once the oats soak up the liquid, you should be left with a pretty thick and tasty breakfast or dessert. Toss in some fresh or frozen fruit (banana or blueberries work best here) along with some plain non-fat yogurt for a filling meal or treat.   Add canned or fresh pumpkin puree with cinnamon, ginger, and nutmeg for a pumpkin pie flavor. I love having this at night for a very soothing meal alone; great after a long day.

All of these recipes offer the option of customizing to your liking. If you only try one of the above, the overnight oats is a great no-cook breakfast that will be ready when you wakeup or treat when you get home. Trust me, it’s something to look forward to either way. Be creative, get the family involved, and enjoy the healthy benefits physically and mentally. It will feel good to be in control of your food, and your body will feel good as a result. Let me know how you like these recipes and what, if anything, you changed.