1/2 cup rolled oats, quick oats, steel-cut oats, or GF oats.
1/2 cup plain or vanilla unsweetened non-dairy milk (almond, cashew, oat, soy, or coconut.)
1 teaspoon chia seeds, *optional
2-4 tablespoons non-dairy yogurt (unsweetened plain or vanilla), *optional
1 teaspoon pure maple syrup, *optional
1 – 2 teaspoons pure maple syrup
1/4 cup fruit or mixed fruits of choice
2 tablespoons mix of nuts and/or seeds
In a small bowl, mix the oats, optional chia seeds, and plant milk of choice. If you are adding yogurt and sweetener, you can add it now or add it when you are serving.
Cover the mixture and place it into the refrigerator overnight or for at least 6 hours.
When ready to eat, top with optional toppings, sweeteners, and extra non-dairy milk.
The recipe serves 1 and can easily be doubled, tripled, or quadrupled!
Store: Keep in the refrigerator for up to 5 days.
Some great oatmeal topping ideas:
Yogurt – Make your overnight oats ultra-creamy Sweetener – Pure maple syrup, coconut sugar, organic pure cane brown sugar, or date sugar. Fruits –Fresh strawberries, blueberries, raspberries, and blackberries. Sliced banana, diced apple, or applesauce is great too. If using dried fruit, stick with unsweetened options. Nuts & Seeds – Use any combo of pecans, walnuts, pumpkin seeds, almonds, hemp, and chia seeds.
Place the shredded zucchini in a colander and, using your hands, squeeze out as much liquid from the zucchini as possible.
Transfer the zucchini to a large bowl.Add the flour, eggs, sliced scallions, 1/4 teaspoon salt, and 1/8 teaspoon pepper to the bowl. Stir the mixture until it is completely combined.
Add the olive oil to large sauté pan set over medium heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, press them into rounds, and spacing them at least 2 inches apart.
Cook the zucchini fritters for 2 to 3 minutes, then flip them and cook an additional 2 minutes until golden brown, and be sure they are cooked throughout.
Transfer the zucchini fritters to a plate.
Repeat the scooping and cooking process with the remaining zucchini mixture.
1 tablespoon ground flax meal (can substitute with chia seeds)
1 banana, chopped
8 ounces blueberries, fresh or frozen
1/4 cup chopped walnuts
2 3/4cupalmond milk
1-2tablespoonsagave (optional and to taste)
Step 1: Grease a 8x8 dish. Step 2: Preheat your oven to 350F. Step 3: Mix the rolled oats, cinnamon, ginger, and flax together in a large mixing bowl. Fold in the frozen berries. banana, and walnuts. Step 4: Blend together the almond milk, remaining banana, and sweetener. Pour the liquid over the dry ingredients and mix well. Transfer the whole mixture to the baking pan. Step 5: Bake the oats for 40-45 minutes, or until you see the top become firm and golden brown. Step 6: Allow to cool for 30 minutes before servings.
Ingredients: 1 med onion diced 4 celery stalks diced 3 medium carrots diced 1 bell pepper diced 2 tablespoons olive oil 2 cloves of minced garlic 2 cups chopped bite size zucchini (medium) 2 cups green beans 1 inch pieces (fresh or frozen) 1 28oz can crushed tomatoes 1 28oz of water 1 15oz can of beans (red or white) 1 15oz can of chick peas 1 cup brown rice 2 cup Kale stems removed 1 tsp Italian seasoning and basil leaves 1 tsp turmeric (optional) Pinch of red pepper flakes Salt and pepper to taste Sprinkle of Parmesan cheese (optional)
Nutrition: 6 servings total 1 serving: Calories: 390 Protein 17g Fat: 11.6g Carbs: 40g
Step 1: In a large stock pot (3qt +) place on medium heat and add olive oil, onion, carrots, celery and bell pepper and cook for 5min until softened. Step 2: Add garlic and all seasonings above and cook until garlic turns golden. Step 3: Add zucchini, green beans cook additional 3 mins. Step 4: Add tomato, water, beans and chickpeas and bring to a boil. Lower heat to med/low to allow simmer/gentle boil add brown rice and cover for 15mins. Step 6: Remove cover and add Kale bring back to a gentle boil for another 5min or until kale Is tender. Step 7: Divide into 6 servings Step 8: Sprinkle lightly grated Parmesan cheese (optional)