Overnight Oats- A Must-Have In Your Diet

Overnight Oats with persimmons

Overnight oats provide magnesium, fiber, plant-based protein, potassium, essential fatty-acids, and they contain absolutely no sugar. They’re also an excellent prebiotic, meaning it feeds the good bacteria and helps maintain healthy gut flora. This makes them a solid go-to for healthy morning meals and they’re super affordable. Soaking them overnight breaks down their starches which improves digestibility, and their natural phytic acid (which all plants contain) is greatly reduced which makes them more easily absorbed by your body.

 

 

Plus, they’re sooooo versatile. You can soak them in plain water, coconut cream, yogurt, coffee, combine them with fruit, chia hemp or flax seed, nut butters, coconut cream, pumpkin & top them with cinnamon or maca powder, cocoa powder, vanilla bean..the list goes on and on. This makes for limitless breakfast ideas, even for every single day of the year. See how many different variations you can come up with!

 

Overnight oats soaked in blended strawberries and coconut cream, topped with Banana

Remember to choose organic, old-fashioned rolled oats (gluten-free options are great too) when you can. Rolled oats are higher in fiber than instant or quick cook oats and will provide you with sustained energy for longer. Organic oats are a smart choice to reduce pesticide and other chemicals sprayed on crops, and gluten-free oats are great for sensitive digesters that don’t tolerate gluten very well.

 

Easy Overnight Oats Recipe:

 

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 1 cup water or nut milk of choice
  • 1 tablespoon of chia seeds
  • 1 tablespoon hemp hearts
  • cinnamon (optional)
  • 1/3 cup unsweetened non-dairy yogurt
  • Toppings of choice (mashed banana plus coconut flour makes it taste like cake – just sayin’)

Directions:

Place all your ingredients in a jar or bowl, give them a stir, and soak covered overnight. Enjoy int he morning. Simple.

 

Try some overnight oats at home and let me know what fun flavor combos you come up with!

My go-to potluck dish: Chickpea Salad

This chickpea salad is one of the first recipes I learnt in my 20’s and it continues to me one of my top 5 go-to foods to bring to a potluck. It’s vegan, gluten free, and dairy free so most people are able to enjoy some. The flavor combination is really cool; every bite is a bit different.

Chickpeas are are an excellent source of plant-based protein, fiber, iron, zinc, phosphorus & B vitamins.

Goji berries are high in antioxidants, contain a wide range of phytonutrients (plant chemicals that have various benefits like reducing oxidative damage to our cells that can lead to various diseases) and contain a solid amount of iron, vitamin C and protein (18/20 amino acids).

The Salad

  • 1 19 oz can chickpeas, rinsed well
  • 1 or 2 clementines or mandarins, cut into pieces
  • ⅓ cup sliced almonds, dry roasted
  • ⅓ cup dried goji berries
  • ½ cup red onion, chopped fine
  • ½ cup parsley, chopped
The Dressing
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • Salt & Pepper to taste
Instructions
  1. In a dry skillet, quickly dry roast the almonds in a saucepan until golden.
  2. In a large bowl, combine all the salad ingredients.
  3. In a separate small bowl, mix together all the dressing ingredients with a fork and pour over salad.
  4. Mix well and store in fridge overnight.
  5. Enjoy 🙂

 

Sweet Potato Burgers

A friend of mine who loves reading the old fashioned newspaper often saves me cut-outs of interesting food and/or nutrition articles. He’ll also forward me emails that land in his inbox from other news subscriptions. Recently he sent me a link to 19 Burgers You Really Need to Make This Summer – it’s an older article, and not nutrition focused, but I found a few that looked worth modifying and trying out. One of them was this Smoky Sweet Potato Burger  which I modified a little and enjoyed the results!Continue reading

Spicy Lime Chicken Tacos with Cabbage Slaw

This is the weather I live for. The bright sunshine, the heat that slows you down..it’s my favorite. Once of my challenges however, is appetite. Less options appeal to me in the summer; I like to keep meals light and refreshing. I tried this recipe the other day from Anne Boroch’s cookbook and I think it’s going to be one of my staples this summer. These tacos are spicy yet cool and refreshing; light but also substantial in protein and healthy fats. Perfect for those hot days (like today), and elimination diet friendly (in other words, does not contain commonly irritating foods like gluten, dairy, eggs, soy). Try them out – they’re honestly amazing!Continue reading

Sweet Potato Nachos

If you follow my blog posts, you’ll know that I recently had some allergy testing done over at Life Labs on O’Connor. One of the foods I scored high for was corn (which surprised me) and left me wondering how I would manage my love of nachos. I also scored moderately high for wheat so basically all nacho chips are off limits for me.

Luckily, I figured out a pretty delicious (and healthy) substitute – sweet potato chips!Continue reading

Carrot & Walnut Dip

As you may already know, most conventional dips and spreads out on the market are packed with things like GMO canola oil, sodium, sugar and preservatives.

With the long weekend upon us and the inevitable appetizers that will cross the table, I wanted to share this carrot & walnut pate recipe I discovered in Ann Boroch’s The Candida Cure Cookbook to compliment your crackers or veggies. The walnut content will also help you maintain sanity during your family gatherings with its high vitamin E, omega 3, vitamin, mineral and antioxidant content 😉

The more whole foods you can get onto your family’s table, the less you’ll be eating packaged options that (let’s be honest) aren’t doing you any favors.Continue reading

Soft & Delicious “Juice Pulp” Brownies

Something really wonderful happened in my kitchen today. If you follow me on Instagram, you know that I recently bought a juicer. I’ve been trying to make one juice per day, as it gives my digestive system a break, and provides me with so many nutrients from veggies I realistically would not eat on a daily basis. But what about all the pulp?Continue reading

Artichoke, Leek & Black Olive Baked Frittata

I got this frittata recipe from Julie Daniluk and love it. It’s not my typical go-to ingredients or seasonings so it’s a great way to add diversity to my menu. It’s also the first time I made a frittata 🙂 Loaded with nutrient-dense ingredients, this frittata makes for a well-rounded meal for breakfast, lunch, or supper.

Leeks contain the stress-reducing bioflavonoid quercetin, olives contain healthy fats and antioxidants, while oregano is a potent antimicrobial and the artichokes help to gently sustain liver function.Continue reading