Prep breakfast the night before, so you can freely hit the snooze button the next morning. This Mocha Overnight Oats recipe will not only fill you up but also give you a little extra energy for the morning.
I used to be the person who never hit the snooze button. I would jump out of bed the second my alarm went off. I’ve gotten into the bad habit of staying up too late doing work. Sometimes I just get on a roll and keep working until my eyes can barely stay open. I know this is such a bad habit. I’m working on it..
This month’s Recipe Redux theme is “Grab a Book and Cook” which is a fun way to remake a recipe from your favorite cookbook. I grabbed my newest book from my collection for this month’s theme.
I love overnightoats. This new mocha overnight oats variation has become my new favorite! It is adapted from Lauren Harris-Pincus’ “The Protein-Packed Breakfast Club” cookbook.
About The Protein-Packed Breakfast Club:
The Protein-Packed Breakfast Club is filled with delicious, easy to make recipes containing 300 calories or less and packed with a minimum of 20 grams of protein. You’ll find a variety of recipes featuring dairy, protein powders, nuts, seeds, eggs and ancient grains including hot trends like overnight oats, smoothie bowls and mug cakes.
I never thought to add coffee to my overnight oats. This is genius! The little extra pick me up, plus the mocha flavor is a perfect way to start the day. The original recipe calls for the addition of coffee and chocolate protein powder, but I only had vanilla protein powder, so I added that plus a little cocoa powder to get that same mocha flavor.
Prep breakfast the night before, so you can freely hit the snooze button the next morning. This Mocha Overnight Oats recipe will not only fill you up but also give you a little extra energy for the morning.
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These perfectly portioned (vegan) Chocolate Mint Mousse desserts will satisfy your sweet tooth.
The great debate: Is it chocolate chip mint ice cream OR mint chocolate chip ice cream? Also, does it need to be green or is it okay being white? My family and I have discussed this in great lengths. We have different opinions, but one thing we can agree on is the love for the chocolate/mint combination.
Do you remember those Andes candies? Still, to this day, my mom put those in our Christmas stockings.
I repurposed the Oui yogurt glass containers for these perfectly portioned desserts. The secret ingredient that makes this silky and smooth vegan mousse – silken tofu!
Silken tofu is silkier than regular tofu, provides an incredibly delicate texture. That’s why it’s a natural fit in mousses and pies. Don’t worry, you would have no idea there is tofu in there. Tofu takes on the flavors of what else is in the recipe – in this case, chocolate mint!
I’m sure you knew that tofu is an excellent plant-based protein, but did you know tofu is also an excellent source of calcium? Calcium is not just found in dairy products, but also soy and dark leafy greens, which is important for bone health.
These perfectly portioned (vegan) Chocolate Mint Mousse desserts will satisfy your sweet tooth.
Ingredients
Scale
8 ounces dark chocolate, chopped
3 tablespoons maple syrup
1 teaspoon espresso powder
1 teaspoon mint extract
¼ teaspoon sea salt
2 cups (16 ounces) silken tofu (NOT soft tofu)
1 tablespoon water
Toppings: coconut whipped cream, shaved chocolate, mint leaves
Instructions
Melt the chocolate over a double boiler, or in a microwave-safe bowl. Remove the bowl from the heat as soon as the chocolate has melted, being careful not to burn it. Stir in the maple syrup, espresso powder, mint extract, and salt.
In a blender, combine the silken tofu, water, and melted chocolate. Blend until thoroughly combined.
Divide equally between 4 ramekins or little jars. Cover and refrigerate for at least 2 hours.
Top with coconut whipped cream, shaved chocolate, and mint leaves if using.
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Spread the holiday cheer by sharing this DIY Chex Party Mix.
“The best way to spread Christmas cheer is singing loud for all to hear” .. name that movie!
Another great way to spread Christmas cheer is sharing a fun little snack with those around you this holiday season.
General Mills kindly sent me a care package to create Chex party mix to spread the holiday cheer. Look how adorable this personalized wooden spoon is!
Last month, I had a wonderful opportunity to spend a couple days at the General Mills headquarters learning all about General Mills and the Bell Institute of health, nutrition, and food safety.
General Mills and the Bell Institute of health, nutrition, and food safety truly stand behind their mission statement – serving the world by making food people love.
When I was there I cooked in the Betty Crocker test kitchen and learned she is a famous woman who never existed. Guys… Betty Crocker is NOT a real person! My mind was blown. The recipe creations they come up with in that kitchen are delicious. I tried a pumpkin spice cheerio latte AND a cinnamon toast crunch latte when I was there. The cereal was actually blended in to the beverage. So creative!
We even saw the behind the scenes of GM’s food photography studio where they take all of their photography for their recipes and the images that appear on the box’s products.
It was interesting to learn that each General Mills brand has their own unique story. Wheat Chex have always been a staple in my pantry. I love the crunchy texture. I often add it to my homemade trail mix.
It’s always so common to do a cookie swap or gift candies during the holiday season, but sometimes it feels like a sugar overload. This year I am packaging up this savory snack mix to pass out this year. I always like making something to pass out to everyone.
If you are still looking for a sweet treat, Chex has got ya covered with a recipe for that too – Muddy Buddies. In my house, we call this “puppy chow”.
Thank you, Chex, General Mills, and the Bell Institute to help make the holiday season a little brighter and cheery for everyone!
1 cup garlic-flavored bite-size bagel chips or regular-size bagel chips, broken into 1-inch pieces
6 tablespoons butter
2 tablespoons Worcestershire sauce
1 1/2 teaspoon seasoned salt
3/4 teaspoon garlic powder
1/2 teaspoon onion powder
Instructions
In a large microwavable bowl, mix cereals, nuts, pretzels, and bagel chips; set aside. In a small microwavable bowl, microwave butter uncovered on High about 40 seconds or until melted. Stir in seasonings. Pour over cereal mixture; stir until evenly coated.
Microwave uncovered on High 5 to 6 minutes, thoroughly stirring every 2 minutes. Spread on paper towels to cool. Store in airtight container. (OR Pre-heat oven to 250°. Put cereal and seasoning mixture into an ungreased roasting pan and bake for 1 hour, stirring every 15 minutes. Spread on paper towels to cool, about 15 minutes.)
Disclosure: I was provided with travel and accommodations to the General Mills for the #InsideGMI experience. I was not additionally compensated for my time or to write this post.
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Looking for some simple meal prep solutions? Prep these simple Vanilla Maple Chia Yogurt Parfaits ahead of time for busy mornings. By posting this recipe I am entering a recipe contest sponsored by Nature’s Path and am eligible to win prizes associated with the contest. I was not compensated for my time.
I’m not going to lie, I wasn’t on board with the whole chia pudding trend when it first started circulating the internet. I wasn’t a fan of the texture. After trying it a few more times, it really grew on me. That goes to show that tastes/textures do evolve over time and we have to give foods a 2nd or even 10th chance.
This is a lesson I share with my clients all the time. We have to try new foods just more than once and in a variety of ways. I once hosted a cooking class that just focused on one ingredient – cauliflower. In this class, we cooked cauliflower in 5 different ways. It was interesting to see that all participants had their opinions on which version they enjoyed best. At the end of the day, everyone enjoyed cauliflower in at least one way.
For a while, I was blending my chia pudding to create a creamier consistency, but then the texture of the chia pudding grew on me and I really enjoy it as a breakfast since it keeps me full and satisfied all morning. Chia seeds are rich plant-source of omega-3 fatty acids, that can reduce inflammation.
No parfait isn’t complete without the granola layer. I topped mine with one of my favorites – Nature’s Path Pumpkin Seed + Flax Granola.
The Instant Pot is a single appliance that does the job of seven (yes, seven!) different kitchen appliances. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Think of all those appliances taking up space in your kitchen that can be replaced by one.
The red wine and pomegranate juice naturally add a beautiful color.
Why use bosc pears?
I feel like pears are often forgotten to use for desserts. Bosc pears (the variety I used in this recipe) have a more firm, dense flesh than other pear varieties, so they are ideal for use in baking, broiling, or poaching. They retain their shape and texture better than other varieties, and their flavor is less likely to be overwhelmed by the use of strong spices like cinnamon, clove, or nutmeg.
Present this stunning dessert at your next dinner party. These Instant Pot Poached Pears are an elegant dessert that takes minimal prep work.
Ingredients
Scale
4 Bartlett pears
2 ½ cups water
1 ½ cup red wine
1 cup 100% pomegranate juice
½ cup sugar
1 orange, juiced and zested
1 tablespoon balsamic vinegar
3 cinnamon sticks
1 teaspoon whole cloves
1/3 cup pistachios, chopped
Instructions
Peel pears. If needed, slice the bottom so pear is able to stand straight up. Using a melon baller, scoop out seeds and core from the bottom.
Add water, red wine, pomegranate juice, sugar, orange juice, orange zest, balsamic vinegar, cinnamon sticks, and whole cloves in the instant pot. Set instant pot on the sauté setting until liquid mixture begins to slightly simmer.
Once the liquid begins to simmer, add pears and switch instant pot to manual setting. Cover and lock the Instant Pot lid and set for 8 minutes.
When finished, let the steam release from Instant Pot. Remove the lid. Carefully remove pears and let cool.
Turn the Instant Pot to saute and allow the juices to simmer for 10 minutes, or until reduced by half. Let cool and strain out the cinnamon sticks, cloves, and orange zest.
Plate poached pears, by adding pear to a plate. Drizzle liquid to coat the pears and pool at the bottom of the dish. Sprinkle with chopped pistachios.
Store extra pears the extra liquid in the refrigerator.
My favorite holiday is just a few days away! I love Thanksgiving because it’s all about friends, family, and FOOD!
I realized I have a ton of recipes that would be a good addition to a Thanksgiving menu. Turkey is pretty much a staple, but the sides are just as important. I get sad when I see a Thanksgiving spread of just beige/white foods. Bring on the colors! Bring on the flavors! All of these recipes contain ingredients or concepts of a traditional Thanksgiving recipe, but with a dietitian/chef twist.
Soups are a great way to start the Thanksgiving meal. Soups are an easy way to pack in nutrients and big bold flavors. This Butternut & Acorn Squash Soup has easily become one of my favorites. It’s creamy without any cream or dairy! How? Check out the recipe to find out.
The side dishes really make up the bulk of the Thanksgiving Day menu. Aim to create a very colorful spread. Different colors mean different nutrients. Think outside the traditional Thanksgiving menu and add new recipes to your holiday table.
If you are looking to lighten up your holiday desserts, simply just trim back the amount of sugar. Trust me, no one will even notice. You can also try one of my seasonal dessert recipes too!
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Butternut and Acorn Squash soup is a healthy, creamy, one-pot meal or can be served as an easy appetizer, so cozy up because dinner is almost ready!
Ever wonder how food bloggers come up with their recipes?
I pretty much think or talk about food all day. At work, I’m educating clients about nutrition through food or teaching cooking classes. Then, for the blog, my recipe creations are inspired by conversations I have, discussions in cooking classes or demonstrations, or simply from a particular ingredient. Travel definitely plays a big role in recipe development too. I love dining out when I travel, experiencing the local fare. I like to try and recreate recipes I’ve tried with my own little twist.
Ever wonder what kind of squash to use for different recipes? I break it down here!
Next time before you start dialing for takeout, really take a look at what is in your kitchen. You never know – you might whip up something delicious!
Ingredients Needed for Butternut and Acorn Squash Soup
Spices: garlic, nutmeg, salt and pepper, garam masala
Oil
Miso – I prefer chickpea miso or white miso
Cashews
Apple – try to get a sweeter variety such as Honeycrisp, Gala, or Pink Lady
Veggie broth – low sodium of course!
Water
How to Make Butternut Acorn Squash Soup
Line a baking sheet with parchment paper or a silicon baking mat and preheat the oven to 400 degrees.
Using a paring knife, pierce the squash, place them on the baking sheet, and bake for 20 minutes. Once they are done cooking, let them cool slightly before dicing into cubes.
Heat the olive oil over medium high heat in a large pot. Add the garlic, carrots, and onions.
Saute for about 3 minutes or until the onions start becoming translucent.
Add the nutmeg and garam masala and stir to coat the veggies.
Stir in the miso, cashew, cubed squash, and apple. Once combined, add the veggie broth and water. Make sure everything is covered and use more water if needed.
Simmer for 30 minutes, until the squash is tender and season with salt and pepper.
Add the soup to a blender in batches and blend until smooth. You could also use an immersion blender directly in the pot if you are using stainless steel.
Do You Have to Roast the Squash First?
Roasting the squash ahead of time makes them softer and much easier to peel and dice.
My Soup is Too Thick, What Should I Do?
Once you blend all of the ingredients together and you find that it’s thicker than you would like, simply stir in water a little at a time until it’s your desired consistency.
Is this Butternut Acorn Squash Soup Healthy?
You betcha! These winter squash varieties are full of antioxidants and vitamins! Not to mention the healthy fats and fiber from the cashews, and the nourishment of the broth base.
FREE Cooking Class
This recipe was featured as part of Virtual Teaching Kitchen’s FREE virtual cooking classes. Click here to learn more about the Virtual Teaching kitchen.
1 apple, peeled and diced (preferably a sweet variety like Honeycrisp, gala, pink lady)
4 cups low-sodium vegetable broth
2 cups water
1/4 teaspoon black pepper
salt, to taste
Instructions
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. To easily cut the squashes, pierce butternut squash and acorn squash with a paring knife. Place on a baking sheet and bake for 20 minutes to soften, so it will be easier to chop. Let cool until able to handle. Peel and dice squash into cubes.
In a large pot, heat olive oil over medium-high heat. Add onions, garlic, and carrots. Saute for about 3 minutes, until onions start to become translucent.
Add the garam masala and nutmeg and coat the vegetables.
Stir in the chickpea miso, cashews, butternut squash, acorn squash, and apple. Stir to combine. Add the vegetable broth and water, covering the vegetables. (Use more water, if needed).
Simmer soup for 30 minutes, until squash is tender. Season with salt and pepper.
In batches, add soup to a blender. Blend until smooth. If soup is too thick, add more water.
Serve warm. (Optional: sprinkle pepitas on top to garnish)
Thanksgiving is my favorite holiday. Between the delicious food and spending time with friends and family who we are truly thankful for, it’s hard to beat. I’m sharing this Roasted Garlic Cauliflower Mashed Potatoes over on the Healthy Aperture blog today. Plus, I’m chatting about taking away the stress around holiday eating and ways to incorporate balance.
E-mail them to [email protected], Then head on over to Chef Julie RD on Facebook, Wednesday, November 22nd at 10:30 am EST where I will be answering everyone’s questions live!
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Have your house smell like the holiday season when you bake this Whole Grain Orange Cranberry Bread. Bake loaves as holiday gifts that your friends and family will love and they won’t even know it’s lightened up!
I absolutely love baking during this time of year. Many gifts I like to give come in the form of food. When I was younger, I used to help my mom bake mini quickbreads to give to our neighbors, teachers, mailman, etc. to spread the holiday cheer. They were always wrapped with a nice bow and a little note attached. Everyone likes a homemade treat to enjoy during the hectic holiday season.
I’ve been playing around with using different types of flours in my baking recipes lately. I have not yet mastered understanding gluten free flours yet (I’m talking to you coconut flour – you dry crumbly mess!), but I am getting better with other whole grain flours.
Do you love baking as much as I do? I try to incorporate more whole grains vs. refined grains into my daily diet and during the holiday season, I do love baking, so why not add some whole grains here too!
The orange-cranberry combo is such a classic and always reminds me of the holiday season. While the holiday season may bring some indulgences with it, you still can make recipes taste indulgent with a healthy twist like this whole grain orange cranberry bread, by switching to whole grains, trimming back on sugar, and adding wholesome fruit.
What is White Whole Wheat Flour?
The look of this recipe may be deceiving when I tell you I used a whole wheat flour. Hmmm.. shouldn’t it be browner? Enter – White WholeWheat Flour. Sounds like a contradiction, right?
White wheat is a different type of wheat that has no major genes for bran color (unlike traditional “red” wheat which has one to three bran color genes). An easy way to think of it is as a sort of albino wheat. The bran of white wheat is not only lighter in color but it’s also milder in flavor, making whole white wheat more appealing to many people accustomed to the taste of refined flour.
The term “white flour” has often been used to mean “refined flour,” so “whole white wheat flour” sounds like a contradiction in terms. But it is simply WHOLE flour – including the bran, germ and endosperm – made from WHITE wheat. – source, Oldways
White whole wheat flour is a whole grain and a much easier solution to add in whole grains into your favorite baking recipes without compromising appearance, taste, and texture.
I’ve noticed in baking white whole wheat flour is not as dense as a regular whole wheat flour, but more of the perfect balance in between of all-purpose flour and whole wheat flour.
Ingredients Needed For Healthy Cranberry Bread
white whole wheat flour
sugar
salt
baking powder
baking soda
Oranges – these are going to be juiced and zested, so skip the store bought
milk – you can use dairy or plant based, your choice!
Prep your loaf pan by spraying with non-stick spray or use parchment paper and preheat the oven to 375 degrees.
In a medium-size mixing bowl sift together the flour, salt, sugar, baking powder, and baking soda.
Using an electric mixer (hand or stand) combine the orange juice, milk, yogurt, eggs, and vanilla extract.
Once it’s smooth, add the dry ingredients into the wet and continue mixing.
Fold in the cranberries.
Pour the batter into the loaf pan and bake until a toothpick comes out clean. This should take about 35 to 40 minutes.
Once the cranberry bread has finished baking, allow it to cool on a baking rack while you make the glaze.
Whisk together the sifted powdered sugar and orange juice. Then drizzle on top! You want to be sure the loaf has cooled some or else the glaze will just run off.
Can I Use Frozen Cranberries?
While fresh cranberries have the best flavor, you can use frozen if that’s what you have. Be sure they are thawed completely before using and try to remove as much excess water as you can.
Health Benefits of Cranberries:
Cranberries naturally contain the flavonoid, proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including reducing the risk of heart disease. Plus, just one cup of fresh cranberries contain 5.1 grams of fiber, 94 mg of potassium, and over 20% of the Daily Value for vitamin C. Nutrition information provided by the Cranberry Institute.
I caught myself cutting off a piece here and there every time I walked through the kitchen. Get ready friends and family, this Whole Grain Orange Cranberry Bread is going to be delivered to you with a ribbon and a special note from me this holiday season!
Have your house smell like the holiday season when you bake this Whole Grain Orange Cranberry Bread. Bake loaves as holiday gifts that your friends and family will love and they won’t even know it’s lightened up!
Ingredients
Scale
2 cups white whole wheat flour
⅓ cup sugar
¼ tsp salt
2 tsp baking powder
½ tsp baking soda
2 oranges, juiced and zest (reserving 1 tbsp juice)
½ cup milk
2 tbsp plain Greek yogurt
2 eggs
1 tsp vanilla extract
1½ cups fresh cranberries, chopped
For the glaze:
1 tbsp reserved orange juice
1 tbsp powdered sugar, sifted
Instructions
Preheat the oven to 375 degrees F. Spray a loaf pan with cooking spray, set aside.
In a medium bowl, sift together white whole wheat flour, sugar, salt, baking powder, and baking soda.
In a large bowl, with an electric mixer, beat together orange juice, milk, yogurt, eggs, and vanilla extract. Mix dry ingredients into wet ingredients slowly, until just combined. Fold in cranberries.
Bake in the oven for 35-40 minutes, until golden brown and a toothpick inserted in the center, comes out clean.
Let cool on a rack. Meanwhile whisk together the reserved orange juice and powdered sugar. Drizzle on top of the loaf. Slice and enjoy!
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Take advantage of peak squash season. Try this Italian Stuffed Delicata Squash recipe for a simple dinner solution.
Delicata squash is available in the fall and early winter months. I don’t think delicata squash gets the attention it deserves this time of year. It’s less intimidating than a giant butternut and spaghetti squash, plus it’s easier to work with.
Cutting through a raw delicata squash is a lot easier, as it has a softer skin and flesh. They are much smaller than other squash varieties and have a perfect center for stuffing. Delicata squash is also delicious simply sliced and roasted. This squash is also great when just cooking for 1 or 2. It’s a perfect size!
Not sure what kind of squash to use for recipes?
Learn the best cooking methods for the different varieties of squash:
Acorn
Good for: Roasting. Peeling is difficult, so cut it in half or slice (the skin is edible). Butternut
Great for: Roasting and soups. Delicata
Great for: Roasting and stuffing. Hubbard
Great for: Pie filling, purees, and mashes. Kabocha
Great for: Soups. Pumpkin
Great for: Pies, quick breads, pancakes, risottos. Roast or steam, puree, then add to a recipe. Spaghetti
Great for: Roasting. Scrape out the strands and dress with butter or pasta sauce.
If you’re an Italian girl like me, you can make this stuffing in your sleep. You can’t go wrong with this flavor combination. What is unique about this stuffing, is it using the “blend trend“.
The blend is a cooking technique that uses finely chopped mushrooms so that they’re the consistency of ground meat, combining the two and using them together to complete classic recipes is a simple way to make meals delicious and nutritious.
The delicata squash has a sweet note, that adds a unique taste to this savory filling.
Place delicata squash flesh side down on the baking sheet. Roast for 15 minutes.
Heat olive oil over medium-high heat in a large skillet. Cook onion and garlic until onion begins to turn translucent, about 3-5 minutes. Add mushrooms and cook until tender.
Add ground turkey and cook until no longer pink, breaking up turkey into small pieces. Drain any excess juices, if needed.
Add diced tomatoes, Italian seasoning, and spinach. Cook until spinach has wilted and juices have reduced by half. Season with salt and pepper, to taste.
Remove delicata squash from the oven flipping the squash so flesh side is facing up. Fill the squash wells with Italian turkey filling.
Place back in the oven for 10-15 minutes until squash is fork tender and flavors have soaked into the squash.
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