simple & nutritious eats
If you’re a fan of traditional Berries and Cream this smoothie is for you!
Servings: 1
Ingredients:
1 3/4 Cup Frozen Strawberries
1/3 Cup Whole Milk Greek Yogurt
3 Tbsp Sunbutter
1/2 Cup Water
1/2 Cup Frozen Blueberries
Optional – A dash of a sweetener of choice (such as agave syrup or honey)
Directions:
Blend
Taste test to see if the optional sweetener is preferred
Enjoy!
Ingredient recommendations linked!
This fruity peanut butter combination is perfect on a hot summer day as a snack, light meal, or post-workout recovery treat! It’s nice and creamy as well as high in protein, fiber, and lots of colorful fruit. Nutritious and delicious!
Servings: 1
Ingredients:
A Couple Of Frozen Bananas
4 Tbsp Betty Lou’s Inc. Powdered Peanut Butter
1/3 Cup Whole Milk Plain Greek Yogurt
2/3 Cup Water
A Pinch Of Saigon Cinnamon
1/3 Cup Frozen Blueberries
Directions:
Blend all of the ingredients other than the blueberries together in a blender
Once smooth, blend in the blueberries as well
Enjoy!
Ingredient recommendations linked!
This combination is a recent favorite of mine when it comes to needing a quick and easy yet nutrient-dense breakfast or afternoon snack! The ratios can be adjusted to your liking, but think overnight oats meets granola bowl!
Servings: 1
Ingredients:
Plain Greek Yogurt (I used nonfat)
Frozen Raspberries
Directions:
Start with a helping of the plain greek yogurt
Mix in a large sprinkle of the quick oats for texture
Stir in a spoonful of the hemp hearts for some omega 3s and iron
Add a generous drizzle of the local honey
Top with the frozen raspberries
Enjoy!
Ingredient recommendations linked!
Don’t throw out your nearly empty Sunbutter, Peanut Butter, or Nut Butter jars! They make the perfect vehicle for overnight oats to go! This breakfast is perfect for a grab-and-go meal when you’re traveling or heading off to work or school.
It doesn’t get any easier: Simply add your ingredients into the jar, combine, refrigerate, and serve. It’s creamy, filling, not overly sweet, and filled with nutrient-dense ingredients!
Servings: 1
Ingredients:
The End Of A Jar Of Sunbutter
1/2 Cup Rolled Oats
1 Tbsp Chia Powder
1/3 Cup Whole Milk Plain Greek Yogurt
1 Cup Freeze Dried Raspberries
1/2 Cup + 2 Tbsp Water
(Optional) Extra Sunbutter for serving (from your next jar!)
(Optional) Sweetener of choice such as a dash of honey
Directions:
Add the oats, chia powder, and greek yogurt into the jar
Stir with the water, making sure to incorporate any remaining Sunbutter coating the jar
Stir in the dried raspberries
Refrigerate covered for about 24 hours
Once ready to eat, enjoy topped with extra Sunbutter, fresh or additional freeze dried berries, and/or optional sweetener of choice
Ingredient recommendations linked!
This smoothie provides such an energy boost! Whether you’re looking to fuel a workout or simply jumpstart your day, it’s sweet, filling, packed with fruit, and so easy to whip up!
Servings: 1
Ingredients:
3 Oz Fresh Raspberries
1/2 Cup Whole Milk Plain Greek Yogurt
2 Frozen Bananas (sliced before freezing to ease blending)
1 Packet Nibmor Traditional Hot Cocoa (dry)
1/2 Cup Water
Directions:
Blend and enjoy!
Ingredient recommendations linked!
This 4-ingredient snack couldn’t be easier to make! Keeping a stash of a variety of frozen fruit in the freezer is so helpful when creating smoothies on a whim. I love combining handfuls of it with some sunflower seed butter and water which beautifully blends into a sweet, creamy, and refreshing snack that just so happens to be vegan and gluten free!
This is a snack-size portion, but if you were looking for more of a meal you could easily double the measurements. I love drinking this as a side with a sandwich at lunch, or as a mid-afternoon bite. It’s one of my favorite ways to add a couple extra servings of fruit into my day!
Servings: 1
Ingredients:
1 Large Frozen Banana (sliced before freezing to ease blending)
12 Frozen Dark Cherries
2 Large Frozen Strawberries
2 Tbsp Sunbutter
2/3 Cup Water
Directions:
Blend and enjoy!
Ingredient recommendations linked!
These Chocolate Cherry Protein Oats are the perfect example of what I refer to as “Instant Overnight Oats”. It’s simple: By adding plain greek yogurt into oats already prepared with water (along with your other ingredients), you get slightly cooled and creamy oats à la traditional Overnight Oats plus a bit of added protein! This Chocolate Cherry variety only requires 4 ingredients and takes less than 5 minutes to make!
Servings: 1
Ingredients:
1/2 Cup Quick Oats
1 Packet NibMor Hot Cocoa
1/2 Cup Plain Greek Yogurt (I used nonfat)
Fresh Or Frozen Cherries
+ Water for the oats
Directions:
Cook up the oats with water (I use the microwave)
Stir in the hot cocoa packet
Stir in the yogurt until creamy and evenly combined
Mix in the cherries
Enjoy!
If you’re looking to enjoy the oats warm, fresh cherries would be recommended.
If you’d rather the oats be cooler like traditional Overnight Oats, the combination of using frozen cherries and cold yogurt will bring the temperature down. The warm oats will thaw the frozen fruit while transferring the chill into the rest of the bowl.
Ingredient recommendations linked!
This high protein smoothie is nearly a milkshake it’s so thick and creamy, but that’s my preference when it’s functioning as a meal! It’s perfect as a filling breakfast, post-workout recovery fuel, or a mid-afternoon snack. If you’ve ever loved the addition of peanut butter in your smoothies, this offers a very similar flavor profile in the way that it compliments the fruit and the yogurt. The added bonuses are that it makes it more allergy friendly as well as nutritionally diverse if you’re looking to mix up your ingredients!
Ingredients:
1 Serving Frozen Strawberries (approx. 1 cup)
1 Serving Plain Greek Yogurt (I used nonfat)
1/2 Cup Apple Juice
2 Tbsp Sunbutter
1 Serving Frozen Peaches (approx. 1 cup)
Directions:
Add the strawberries, greek yogurt, and apple juice to your blender and blend
Add in the Sunbutter and blend again
Add in the frozen peaches and blend a third time until smooth and evenly combined
Enjoy!
Ingredient recommendations linked!
If you love the thick and creamy consistency of overnight oats, then these Chocolate Strawberry Protein Oats will be right up your alley! They honestly taste like dessert for breakfast but are nice and filling. You only need 4 main ingredients and 5 minutes to make them!
Using hot cocoa mix in my oats is one of my favorite kitchen shortcuts. Feel free to experiment with your own cocoa/sugar/salt mixture, but this method is such a tasty time-saver!
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Servings: 1
Optional Additional Topping Ideas: Chocolate Chips, Coconut Flakes, Seeds Or Nuts, such as sunflower seeds or almonds
Cook up the oats with water (I use the microwave)
Stir in the hot cocoa packet
Stir in the yogurt until creamy and evenly combined
(You can let the yogurt cool the oats for more of an “overnight oats” experience, or briefly reheat them if necessary if you prefer them hotter)
Add the strawberries and any other desired toppings
Enjoy!
These Whole Wheat Blackberry Cobbler Cups make the perfect grab-and-go breakfast, afternoon coffee pairing, or dessert when warmed back up in the microwave and topped with vanilla ice cream.
Their texture is a blend of a muffin and a bread pudding, and they’re not overly sweet!
They’re also super quick to bake up so minimal planning is required.
I love the use of White Whole Wheat Flour in this recipe. It provides a super satisfying and hearty flavor without being overly “wheat-y”!
Servings: 12
Preheat the oven to 375°
Line a muffin pan with liners (12)
Coat the blackberries with the extra tbsp of flour and set aside
In a large bowl stir together the rest of the flour, sugar, salt, and baking powder
Stir in the oat milk
Melt the butter, then stir that in as well
Gently stir in your blackberries
Add the cinnamon and vanilla extract and carefully stir
Fill the 12 muffin cups. They will be around 3/4 full
Bake for about 20 minutes
Enjoy!
[Leftovers can be stored sealed in the freezer.]
If you want to transform the leftover Whole Wheat Blackberry Cobbler Cups from breakfast to dessert, simply warm them up in the microwave and add some vanilla ice cream!
Ingredient recommendations linked!