Registered Dietitian Nutritionist
Whether you are going to a party, battling afternoon fatigue or dreaming of a before bedtime indulgence, sweets are what we crave. How can we cure our sweet tooth without added sugar? Real plant foods that are naturally sweet- like dates! These easy Oatmeal Date Balls are amazingly sweet without a bit of added sugar.
Did you know that some research suggests that individuals should consume as much as 20-30 grams of protein at each meal?! Even breakfast!? Protein is an important macronutrient that often gets over-consumed at dinner and under-consumed at breakfast…
There are few things as satisfying as walking into the kitchen to wonderful aromas wafting through the air and delicious food ready to be enjoyed…without having to do any work! The slow cooker may not have a fancy name or glamorous appearance, but this kitchen tool is a busy woman’s indispensable sous chef. It does all the cooking and gives you all the glory!
Ready for a recipe that with tantalize your taste buds and leave you satisfied for hours? This is the one!
While we were out of town for Thanksgiving holidays, my sister-in-law made this delicious Berry Vanilla Baked Oatmeal recipe for Saturday morning brunch. She has made it one other time for us and I adored it so this time I had to get the recipe to share.
This oatmeal bake is super simple and quite versatile. She used blueberries and strawberries in the first bake she made us several months ago, but we both agreed that we liked the raspberry and blueberry combination even more this time. My sister-in-law found it on Pinterest from Celebrating Sweets and has made a few modifications, specifically, replaced the maple syrup with stevia to reduced the total sugar and calories.
Oatmeal boasts and impressive nutrient composition full of complex carbohydrates, fiber, protein, B vitamins, manganese and more. I find that oatmeal is one of the few breakfast foods that can actually keep me full for hours without the slightest bit of hunger. But most importantly, this oatmeal bake tastes great with a pleasant vanilla flavor, chewy oats and soft, warm berries that burst in your mouth when you take a bite.
If you are planning for house guests over the holidays, this is a perfect recipe to accompany your brunch. Include these easy Egg Quiche Muffins, some fresh fruit, coffee and tea and you are set for an elegant yet simple meal. But, you don’t have to wait for an occasion to make this oatmeal bake… in fact, DON’T. Go ahead and make on the weekend or your day off and eat throughout the week. The leftovers are AH-MAZING warmed in the microwave for about 30 seconds and then topped with some cool low fat milk and chopped walnuts.
I really don’t think I can say enough….this recipe is FANTASTIC! I ate it 2 days in a row and am planning to make it later this week.
ENJOY- I know you will!!
Berry Vanilla Baked Oatmeal
Ingredients
3 cups rolled oats
1 ½ tsp baking powder
½ tsp salt
2 eggs, lightly beaten
2 ½ cups unsweetened coconut almond milk (or almond milk)
2 tsp vanilla extract
½ cup stevia baking blend
3 tbsp coconut butter (we used Nutiva Buttery Coconut Oil), melted
1 ½ cups fresh raspberries*
1 ½ cups fresh blueberries*
*Or, choose any combination of berries; frozen berries can be used as well
Directions
Preheat oven to 350 degrees. Grease a 9×13 baking dish with non-stick cooking spray. Combine the oats, salt and baking powder. Place half of the oats mixture in the pan and then top with half of the berries, followed by the remainder of the oats. In a medium bowl, combine the eggs, milk, vanilla, stevia and melted coconut butter. Pour over the oats mixture, shaking the pan back and forth until the liquid settles. Top with the remaining berries and bake for 30-40 minutes or until oats are tender and the mixture has set. Remove from oven and serve warm with splash of milk or cool completely and store in refrigerator until ready to serve.
Serving Size: Makes 8 servings
Nutrition per Serving
Calories 223
Total Fat 10g
Cholesterol 47mg
Sodium 314mg
Carbohydrate 30g
Dietary Fiber 6g
Sugar 7g
Protein 6g
TRUTH: Let them give thanks to the LORD for his unfailing love and his wonderful deeds for mankind, for he satisfies the thirsty and fills the hungry with good things.
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As kids and parents alike are getting back into the morning grove, there is a need for fast, satisfying breakfasts that will not disappoint! Oatmeal is a fantastic breakfast option because it supplies fiber to keep you full, B vitamins for energy, and has been shown to help stabilize blood sugars to reduce cravings. These 100% whole grain muffins have all the flavors and goodness of a warm bowl of oats, but are portable and quickly heated for a breakfast (or snack) on the run.
Breakfast can be one of the most overlooked, unplanned meals of the day. Many of us are rushing out the door with kids and bags in tow and have little time for a leisure breakfast made on the stovetop. Quick and simple is not only appreciated, it is absolutely necessary! But for most of us, starting our day off with a satisfying breakfast that we feel good about eating helps us continue to make healthy decisions throughout the day and energizes us to the next meal, hours away.
But not just any breakfast is the breakfast of champions! If we want to be energetic, productive, ingenuitive and quick thinking, it iscrucial to eat a balanced meal of lean protein, complex carbs and healthy fat, just like lunch and dinner. Not all quick and convenient breakfast options meet these criteria and some of them may even set you up for a day of cravings and lethargy.
To resolve this breakfast dilemma, we have to think about how to create a balanced meal that satisfies, does not weigh us down and takes only minutes to make. Overnight oats is just that type of solution!
Overnight oats has been a trend for several years and if you have not tried them yet, you don’t know what you are missing! They can be made several ways and the reason I love them so is because you can customize them to your own personal preferences and find your favorite flavor combo. You can bump up the protein by adding protein powder into the mix or leave this out altogether. You can use regular dairy or go dairy free. This is also a perfect option for those following a gluten free diet. All you need is a blueprint to follow and the combinations are exponential!
Basic Overnight Oats Blueprint
⅓ cup rolled/old fashioned oats (use gluten free if desired)
⅓ cup milk (cow’s, almond, coconut, etc)
⅓ cup plain yogurt (greek yogurt provides the most protein but you can use regular, soy, or coconut yogurt)
Optional Add-Ins
¼-½ tsp cinnamon or pumpkin pie spice
1 tsp chia seeds
1 tsp ground flax seeds
½ banana
¼-½ cup chopped fruit (berries, mango, peaches, etc)
1-2 tsp cocoa powder
¼ cup pumpkin
½ serving protein powder, optional (unflavored or flavored, depending on your preferences)
¼ tsp vanilla extract (or other flavor)
1 tablespoon raisins or chopped dried fruit
1T chopped nuts (they retain crunch when added right before serving)
Directions:
Combine the ingredients for the basic overnight oats in a small bowl or mason jar.
Stir in any of the optional add-ins you desire to create your flavor profile. Get creative!
Place in refrigerator overnight (or for 4+ hours to allow the flavors to meld and oats to soften)
In the morning, stir and it is ready to go! You can top with a splash of milk, if desired.
Quick Tips
Once you have found some flavor combinations you like, make a double or triple batch and leave in the refrigerator for meals throughout the week.
The “add-ins” vary in calories, protein, fat and carbs so choose which ones you want to add to create a satisfying meal that fits with your personal health and dietary goals.
Sweeteners can be added before refrigerating (honey, agave, maple syrup) and will add about 20 calories per teaspoon. Stevia is a non-caloric alternative. Banana can be chopped finely or mashed to add sweetness as well (about 60 calories for ½ large banana).
A few of my favorite overnight oats recipes:
Walnut Raisin Overnight Oats
⅓ cup rolled/old fashioned oats
⅓ cup 1% milk
⅓ cup plain, non-fat greek yogurt
1T raisins
1/4 tsp cinnamon
1T chopped walnuts (added directly before eating)
Protein Punch Overnight Oats
⅓ cup rolled/old fashioned oats
⅓ cup 1% milk
⅓ cup plain, non-fat greek yogurt
1 tsp chia seeds
½ serving protein powder (any flavor)
¼ tsp cinnamon (optional)
Banana Crunch Overnight Oats
⅓ cup rolled/old fashioned oats
⅓ cup 1% milk
⅓ cup plain, non-fat greek yogurt
½ finely chopped banana
¼ tsp cinnamon