Tag: Oats

Peanut Butter Cup Overnight Oats (Protein-Packed)

Peanut Butter Cup Overnight Oats (Protein-Packed)

Posted on by Amy MS, RD, LDN

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Peanut Butter Cup Overnight Oats (Protein-Packed)

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Peanut Butter Cup Overnight Oats (Protein-Packed)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Diet: Vegetarian
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Description

Peanut Butter Cup Overnight Oats are a creamy, protein-packed breakfast that tastes almost like dessert! Perfect for meal prep and busy mornings.

Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 2 Tbsp Peanut Butter
  • 1 Tbsp Cocoa Powder
  • 1/4 tsp Vanilla Extract
  • 1 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips

Instructions

  1. Into a mason jar add the soy milk, Greek Yogurt, maple syrup and peanut butter. Give the mixture a thorough mix with a whisk or fork.
  2. Then add the cocoa powder, hemp hearts, oats and finally the chocolate chips and stir to fully combine.
  3. Pop a lid onto the jar and place it into the refrigerator overnight.
  4. The next morning, unscrew the top and dig in! Enjoy!

Equipment

Nutrition

  • Serving Size: 1
  • Calories: 472
  • Sugar: 18g
  • Sodium: 212mg
  • Fat: 29g
  • Carbohydrates: 39g
  • Fiber: 7g
  • Protein: 23g
  • Cholesterol: 8mg

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Anti-Inflammatory Granola

Anti-Inflammatory Granola

Posted on by Amy MS, RD, LDN

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Anti-Inflammatory Granola

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Anti-Inflammatory Granola

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 15 Servings 1x
  • Diet: Vegetarian
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Description

Golden, crunchy, and full of cozy spices, this anti-inflammatory granola is loaded with turmeric, ginger, and cardamom for big flavor and feel-good nutrition. That pinch of black pepper isn’t just for looks—it helps your body absorb turmeric’s curcumin, so every crunchy bite packs even more benefits. Pair it with Greek yogurt and fresh berries for an extra protein and antioxidant boost, or snack on it straight from the jar!

Ingredients

Units Scale
  • 2 cups Old Fashioned Oats
  • 1 cup Unsweetened Coconut
  • 1/2 cup Ground Flaxseed
  • 1/2 cup Pepitas (Pumpkin Seeds)
  • 1/2 cup Pecans, chopped
  • 1 tsp Turmeric
  • 1 1/2 tsp Cinnamon
  • 1/4 tsp Ground Ginger
  • 1/4 tsp Cardamom
  • Pinch Ground Black Pepper (just a pinch! This increases the bio-availability of the turmeric by 2,000!)
  • Pinch Salt
  • 1/4 cup Olive Oil
  • 1/4 cup Honey
  • 3 tbsp Water
  • 1/2 cup Dried Cherries

Instructions

  • Preheat oven to 325°F. Line a large sheet tray with a silpat or parchment paper and set aside.
  • In a large bowl combine the oats, coconut, flaxseed, pepitas, pecans and spices. Stir together with a spatula.
  • In a liquid measuring cup, combine the olive oil, honey and water, whisk to combine.
  • Pour the liquid mixture over the oat mixture and stir with a spatula until evenly coated.
  • Next, pour the granola mixture out onto the lined sheet tray, spreading evenly with a spatula.
  • Bake for 25 minutes, stirring after 15 minutes. 
  • Remove from the oven add the dried cherries, and allow to cool on a wire rack.
  • Serve with Greek Yogurt, fresh berries or on it’s own. Enjoy!

Equipment

Notes

  • Just a pinch of black pepper goes a long way — piperine in black pepper significantly boosts the bio-availability of turmeric’s curcumin. Store cooled granola in an airtight container for up to 2 weeks.

Nutrition

  • Serving Size: 1/3 cup
  • Calories: 310
  • Sugar: 11g
  • Sodium: 15mg
  • Fat: 20g
  • Saturated Fat: 4.5g
  • Carbohydrates: 29g
  • Fiber: 7g
  • Protein: 8g
  • Cholesterol: 0mg

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Cherry Oatmeal Bars

Cherry Oatmeal Bars

Posted on by Amy MS, RD, LDN

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Cherry Oatmeal Bars

Cherry Oatmeal Bars
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Cherry Oatmeal Bars

Cherry Oatmeal Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 32 1x
  • Diet: Vegan
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Description

Fresh cherry and oatmeal bars. The perfect dessert or grab & go snack that is packed full of antioxidants and fiber! This recipe was developed for the Park Union Farmer’s Market.

Ingredients

Units Scale

Oatmeal Crumb:

  • 1 3/4 cup Oat Flour
  • 1 1/4 cup Old Fashioned Oats
  • 1 1/2 tsp Cinnamon
  • 1/4 tsp Salt
  • 1/4 tsp Baking Powder
  • 1/2 cup Coconut Oil
  • 1/2 cup Applesauce
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 tsp Lemon Zest

Cherry Filling:

  • 3 cups Pitted Cherries
  • 2 tbsp Maple Syrup
  • 1 tbsp Lemon Juice
  • 2 tsp Cornstarch

Instructions

  1. Preheat oven to 350° F. Grease a 9×13 dark pan with nonstick spray. Set aside.
  2. In a small sauce pan, add the cherry filling ingredients, pitted cherries, maple syrup, lemon juice and cornstarch. Turn the heat to medium and bring the mixture to a low boil.
  3. In a large mixing bowl, add the oat flour, oats, cinnamon, baking powder and salt. Whisk together to combine.
  4. Next add the liquid ingredients, coconut oil, applesauce, maple syrup, vanilla extract and lemon zest.
  5. Using a spatula, stir the crumb mixture together.
  6. Set 3/4 cup of the mixture aside for the topping.
  7. Pour the remaining mixture into your prepared pan and spread evenly, pressing down with a spatula to ensure crumb crust cooks evenly.
  8. Par bake the crumb crust! Pop into the oven and bake for 10 minutes. This helps to get a slightly crispy bottom to your bars.
  9. After 10 minutes, remove the pan from the oven and spread the cherry filling evenly over top of the crumb crust. Top with the remaining filling by dropping small teaspoon size bits over top the cherry filling.
  10. Place the pan back into the oven and bake for an additional 20-25 minutes.
  11. Remove from the oven and allow to cool fully before slicing. Enjoy!

Equipment

Nutrition

  • Serving Size: 1 Bar

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Crunchy Oats and Honey Granola Bars

Crunchy Oats and Honey Granola Bars

Posted on by Amy MS, RD, LDN

Crunchy Oats & Honey Granola Bars

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Crunchy Oats & Honey Granola Bars

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 23 minutes
  • Yield: 8 Bars 1x
  • Diet: Vegetarian
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Description

These bars are a homemade version of Nature Valley Oats ‘n Honey Bars made with wholesome oats, honey and simple pantry ingredients.

Ingredients

Units Scale
  • 1 1/2 cups Old Fashioned Oats
  • 1/3 cup Oat Flour
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Baking Soda
  • 1/8 tsp Salt
  • 3 tbsp Coconut Oil
  • 3 tbsp Honey
  • 2 tbsp Brown Sugar
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat oven to 350 F. Line an 8×8 inch baking dish with parchment paper. Set aside
  2. In a small sauce pan, add the coconut oil, honey and brown sugar. Heat on medium low until the coconut oil has melted and the brown sugar dissolves into the mixture. Remove from heat.
  3. In a large mixing bowl, add the oats, oat flour, cinnamon, baking soda and salt.
  4. Next, pour the liquid ingredients into the bowl with the oats and stir with a spatula to combine.
  5. Pour the mixture into your prepared pan and spread evenly with a spatula.
  6. Bake for 15-18 minutes until the bars are slightly browned.
  7. Remove from the oven and cool on a wire rack.

Nutrition

  • Serving Size: 1 Bar
  • Calories: 155
  • Sugar: 7g
  • Sodium: 76mg
  • Fat: 6g
  • Carbohydrates: 23g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

Posted on by Amy MS, RD, LDN

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Apple Pie Overnight Oats

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Diet: Vegetarian
Print Recipe

Description

Apple Pie Overnight Oats have all the warm and comforting flavors of apple pie in wholesome overnight oats. The best meal prep breakfast!

Ingredients

Units Scale
  • 1/2 cup Soy Milk (Unsweetened)
  • 1/4 cup Greek Yogurt
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Maple Syrup
  • 1/2 tsp Cinnamon
  • 1/2 cup Diced Apple

Topping:

  • 1 tsp Almond or Oat Flour
  • 1 tsp Maple Syrup
  • 1 tbsp Pecans, chopped

Instructions

  1. Add all the ingredients (except the toppings) to a mason jar or container with a lid. Stir together to fully mix.
  2. Pop a lid on the mason jar or container and place into the refrigerator overnight.
  3. The next morning, mix up the topping and add to the top of your oats. Enjoy!

Equipment

Nutrition

  • Serving Size: 1
  • Calories: 401
  • Sugar: 31g
  • Sodium: 84mg
  • Fat: 10g
  • Carbohydrates: 65g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 3mg

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Breakfast Granola Cups

Breakfast Granola Cups

Posted on by Amy MS, RD, LDN

Breakfast Granola Cups

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Granola Cups

Breakfast Granola Cups

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 8 cups 1x
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Description

Homemade granola cups are a wholesome and nutritious breakfast or snack. Fill them with Greek Yogurt and berries for more protein, antioxidants and flavor.

Ingredients

Units Scale
  • 2 cups Old Fashioned Oats
  • 1/4 cup Ground Flaxseed
  • 3/4 tsp Ground Cinnamon
  • 1/4 cup Maple Syrup
  • 1/4 cup + 1 tbsp Peanut Butter
  • 1 Egg White

Instructions

  1. Preheat oven to 350° F. Grease a muffin tin with nonstick spray or coconut oil, set aside.
  2. In a large bowl, combine the oats, flaxseed and cinnamon and stir together with a spatula.
  3. To a small microwave safe bowl, add the maple syrup and peanut butter. Microwave for 20-25 seconds just to soften the peanut butter so it is easy to stir.
  4. Next, pour the peanut butter mixture into the oat mixture. Stir together with a spatula, making sure that all dry ingredients are coated in the wet ingredients.
  5. Whisk the egg white with a fork until slightly frothy then pour into the oat mixture and stir together.
  6. Divide the oat mixture into 8 muffin cups. Using your fingers, press the the mixture into the muffin tin to form cup shapes. Continue with the remaining granola cups.
  7. Place muffin tin into the oven and bake for 15-18 minutes until the granola cups just start to turn golden brown.
  8. Allow the cups to cool in the muffin tin for at least 15 minutes. This is KEY, otherwise they will fall apart! Then, run a spatula or butter knife around the edge of each cup to gently release from the muffin tin.
  9. To serve, fill each cup with a spoonful of Greek Yogurt and top with fresh berries. Enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 194
  • Sugar: 8g
  • Sodium: 53mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg

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High-Protein Almond Joy Overnight Oats

High-Protein Almond Joy Overnight Oats

Posted on by Amy MS, RD, LDN

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High-Protein Almond Joy Overnight Oats

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High Protein Almond Joy Overnight Oats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 Serving 1x
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Description

Packed with 28 grams of protein, (and no protein powder!) these overnight oats will fill you up and leave you satisfied!

Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Almond Butter
  • 1/8 tsp Almond Extract
  • 3 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips
  • 1 tsp Unsweetened Shredded Coconut
  • 1 tsp Sliced Almonds

Instructions

  1. Add all the ingredients (except the coconut and slice almonds) into a mason jar. Give the mixture a thorough mix with a spoon.
  2. Pop a lid onto the jar and place it into the refrigerator overnight.
  3. The next morning, top with the coconut and sliced almonds. Enjoy!

Equipment

Nutrition

  • Serving Size: 1
  • Calories: 635
  • Sugar: 25g
  • Sodium: 31mg
  • Fat: 34mg
  • Carbohydrates: 61g
  • Fiber: 11g
  • Protein: 28g
  • Cholesterol: 3mg

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Pumpkin Pie Energy Bites

Pumpkin Pie Energy Bites

Posted on by Amy MS, RD, LDN

Pumpkin Pie Energy Bites

Pumpkin Energy Bites
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Pumpkin Energy Bites

Pumpkin Pie Energy Bites

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  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 18 1x
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Description

Energy bites perfect for fall! These bite size treats are a great pre or post workout snack, or anytime treat!

Ingredients

Units Scale
  • 1 cup Oats
  • 1/2 cup Oat Flour
  • 1/4 cup Ground Flaxseed
  • 1 Scoop Vanilla Protein Powder
  • 2 tsp Pumpkin Pie Spice
  • 1/4 cup Almond Butter
  • 1/4 cup Pumpkin Puree
  • 1/3 cup Maple Syrup
  • 1/4 cup Mini Chocolate Chips

Instructions

  1. Add the oats, oat flour, flaxseed, protein powder and pumpkin pie spice to a bowl and mix together with a spatula.
  2. Next, add the almond butter, pumpkin, maple syrup. Using your spatula, mix together until all ingredients are incorporated.
  3. Add the mini chocolate chips and mix thoroughly.
  4. Using a 1 1/2 inch scoop, scoop the mixture into balls and gently roll in your hands to form their shape.
  5. The recipe will yield 16-18 bites.

Notes

Store in a sealed container in the refrigerator!

Nutrition

  • Serving Size: 1
  • Calories: 94
  • Sugar: 6
  • Sodium: 14
  • Fat: 4
  • Saturated Fat: 1
  • Carbohydrates: 13
  • Fiber: 2
  • Protein: 3
  • Cholesterol: 2

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