Wellness Tip- swap mustard for mayo and ketchup for your condiments list. Mayo is full of fats and can add unnecessary calories to your meal. Many sauces with the word aioli contain mayo. Ketchup tends to have high fructose corn syrup, which adds unnecessary sugar to your diet. Instead opt for mustard! There are plenty of varieties, like spicy, classic yellow, and Dijon. The ingredients for mustard are simple (DISTILLED WHITE VINEGAR, WATER, MUSTARD SEED, SEA SALT, TURMERIC, PAPRIKA). Here is a link to other healthy condiments and brands to consider. I personally use French’s classic yellow/spicy mustard or Trader Joe’s Dijon mustard.
One thing you will come to know about me is my love for breakfast. Nothing helps me start my day off right than a filling, tasty breakfast. If you are also like me, I tend to always be in a rush in the work week mornings. But as long as you have 5 minutes the night before, I have the perfect, quick, filling breakfast that will have your mouth watering the night before!
Oatmeal is one of the most versatile food products out there. Not only can it be used for many breakfast recipes, but it can be grounded up and used as bread crumbs or when baking.
Even more nutritious are chia seeds! I have only recently stumbled on chia seeds, but it has now become a staple for most of my meals. It is a super food that has an impressive amount of fiber and protein jam packed in such a small seed! I put them in salads, smoothies, overnight oats, and other ways! They definitely help keep me full.
When you mix together rolled oats, chia seeds, and almond milk, the chia seeds absorb the milk and the oats soften, creating an effortless chilled porridge. Place it in the fridge at night and forget about it until morning, when you’ll wake up to a cool, creamy bowl of oats that’s just perfect in the spring or summer. (http://ohsheglows.com/2015/07/22/vegan-overnight-oats/#ixzz4BCwClMxV)
There are many ways you can make overnight oats. The base recipe is:
- 1 standard size mason jar
- 1/2 cup of oats
- 3/4 cup unsweetened almond milk
- 1/4 cup plain Greek yogurt
- 1 tablespoon chia seeds
- 1 teaspoon of sweetener (like pure maple syrup, cinnamon, vanilla extract, honey, etc.)
This is my personal favorite. Pictures and recipe are from minimalist baker
- 3/4 cup unsweetened plain almond milk
- 1/4 cup of plain Greek yogurt
- 1 Tsp pure maple syrup (or cinnamon or honey)
- 1 Tbsp chia seeds
- 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy)
- 1/2 cup rolled oats
- Sliced banana, strawberries or raspberries
- To a mason jar or small bowl add almond milk, Greek yogurt chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
- Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk. You can also add frozen fruit (like bananas, mangoes, berries) so it thaws overnight!
- Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).
- The next day, open and enjoy as is, or garnish with desired toppings (see options above).
- Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.