Early Birds: Overnight Oats w. Chia Seeds & Protein

Screen Shot 2013-12-29 at 7.53.59 PM

Overnight oats has become such a staple in my diet lately—it’s one of the easiest ways to get my #protein—just mix your protein powder with the almond milk before combining ingredients :) In this bowl: rolled oats, pea protein powder + almond milk mixture, raisins, walnuts, almonds, blueberries, bananas, vanilla extract, and cinnamon

Taken straight from my Instagram.

The best method I’ve found to get this combo right is to first mix the protein powder with about 3/4 cup-1 cup almond milk in a cup with a fork, making sure to get all the clumps out. In a bowl (or Tupperware dish if you’ll be taking this to class/the office) pour in your rolled oats, walnuts, almonds, vanilla extract, raisins, and cinnamon. I always opt to add in the fresh fruit at the end/right before I leave my apartment so the banana doesn’t get too mushy. Sorry for not having measurements for these, everything is eyeballed and made to taste. Feel free to post a comment if you’d like me to be more specific in the amounts of each.

Warming Winter Salads

As it gets deeper into winter, the more comfort foods start to become a favorite (for taste buds, not your waistline!). From hearty root vegetables to creamy soups and decadent desserts…it’s a tough way to stay trim! With trade show season and a warm-weather vacation fast approaching, I’ve been trying to incorporate greens and root vegetables in as many dishes as possible to stay satiated while still getting a little more nutrition from my cravings. My favorite way to get both fixes are by combining them in a salad. I’ve included two latest recipe obsessions below. Enjoy!

Warm + Roasted Winter Salad Bowl (taken from OhSheGlows)

Ingredients:
For the salad:
∞ 1 cup uncooked rainbow or regular quinoa + 1.5 cups water
∞ 3/4 pound Yukon Gold potatoes, chopped into 1/2-inch chunks (about 2 1/2 cups)
∞ 1 pound fresh green beans, trimmed and chopped into 1-inch pieces (about 3 cups)
∞ 2 extra-large or 3 large garlic cloves (peel left on)
∞ 1 tablespoon extra virgin olive oil
∞ 1 cup stemmed and finely chopped kale (I used curly, but OhSheGlows used lacinato)
∞ 3 green onions, thinly sliced (I omitted)
∞ 3 tablespoons pepita seeds (OhSheGlows added sesame seeds as well)
∞ Sliced avocado (I did not have on hand)

For the Dressing:
∞ 1/4 cup red wine vinegar (I used Golden Balsamic vinegar)
∞ 1/4 cup extra virgin olive oil
∞ 2 teaspoons Dijon mustard
∞ 1/4 teaspoon fine grain sea salt
∞ Freshly ground pepper, to taste

Directions:

  1. Preheat oven to 400F and line one extra-large (or 2 large) baking sheets with parchment paper.
  2. Place the chopped potatoes, green beans, and garlic cloves (leave the peel on) onto the baking sheet. Toss with the oil and season with a generous amount of salt and pepper. Spread into an even layer.
  3. Roast for 15 minutes, remove from the oven and flip, and continue roasting about 10-20 more minutes until the potatoes and beans are tender and golden. Watch closely during the last 10 minutes to avoid burning.
  4. Meanwhile, cook the quinoa by adding the quinoa into a medium pot along with 1.5 cups water. Bring to a low boil, reduce heat to medium-low, cover with lid, and cook for 13-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat, fluff with a fork, and leave the lid on to keep warm.
  5. Prepare the dressing by whisking the dressing ingredients together in a small bowl. Set aside.
  6. Chop the kale and green onions.
  7. When the vegetables are finished roasting, remove garlic cloves and set aside. Spoon the potatoes and beans into a large serving bowl. Stir in the quinoa and the other chopped vegetables.
  8. Trim the end off each garlic clove and push the roasted garlic out. Finely chop or mash the garlic. Whisk the garlic into the dressing until combined. Pour all of the dressing onto the vegetables and toss to coat.
  9. Season with salt and pepper to taste and serve immediately.

 Warming Winter Salad 3

Warming Winter Salad 1

Sweet & Savory Salad (as seen on my IG)

Ingredients:
∞  1 cup uncooked rainbow or regular quinoa + 1.5 cups water
∞  3 medium-large sweet potatoes, chopped into 1/2-inch chunks
∞  1 1/2 cups walnut wholes and halves
∞  2 cans chick peas
∞  1 tablespoon extra virgin olive oil
∞  2 cups stemmed and roughly chopped curly kale
∞  Cumin
∞  Ground cinnamon
∞  Cayenne pepper
∞  1 lime for dressing

Directions:

  1. Preheat oven to 450F and line one large baking sheet with tin foil.
  2. Combine the chopped sweet potatoes, walnuts, EVOO and chickpeas in a gallon zip-lock bag. Add the cumin, cayenne, and cinnamon to your liking, close the bag 98% and blow air in the bag before sealing completely. Roll the now inflated bag around to evenly coat all contents in spice mixture. Spread into an even layer on the baking sheet.
  3. Roast for 20 minutes, remove from the oven and flip, and continue roasting about 15-25 more minutes until the sweet potatoes and chickpeas are tender and golden. Watch closely during the last 10 minutes to avoid burning.
  4. Meanwhile, cook the quinoa by adding the quinoa into a medium pot along with 1.5 cups water. Bring to a low boil, reduce heat to medium-low, cover with lid, and cook for 13-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat, fluff with a fork, and leave the lid on to keep warm.
  5. Prepare the dressing by whisking the dressing ingredients together in a small bowl. Set aside.
  6. Chop the kale.
  7. When the vegetables and walnuts are finished roasting, remove from oven and set aside. Spoon the sweet potatoes, walnuts, and chickpeas into a large serving bowl. Stir in the quinoa.
  8. Squeeze the lime’s juice over the chopped kale. Massage into the leaves, and let sit a minute or two to soften the kale. Combine all ingredients, toss, and enjoy!

Warming Winter Salad 4

Fall Flavors: Cider Spiced Wheatberry Waldorf Salad

If you’ve been following me for the past few years, you’ve noticed that I get super excited for everything Fall: sights, sounds, flavors, fashion, EVERYTHING. It’s my favorite season of the year, and that’s putting it lightly.

Since my *Fall Fever* is hitting me a bit early this year, I thought I’d ease you into the spirit with a deliciously healthy and light recipe for Wheatberry Waldorf Salad. I originally found this bad boy on the Whole Foods Recipe App when I was in college, and with my own little tweaks I’ve been making it seasonally ever since! Yes, it’s that good. *NOTE* plan to make this  recipe for the next day – requires overnight soaking.

Screen Shot 2013-12-29 at 7.49.29 PMIngredients

•  2 cups uncooked wheat berries
•  1 cup chopped walnuts
•  2 medium apples, cored and chopped — Use a crunchy, firm, sweet-tart apple (like Granny Smith or Gala)
•  1 cup seedless raisins
•  1 cup finely chopped parsley (optional)
•  1/4 cup apple cider vinegar
•  1/2 cup spiced apple cider
•  1/2 tsp salt
•  1/2 tsp pepper
•  1/2 tsp ground nutmeg
•  1/2 tsp ground cinnamon
•  3 tbsp extra virgin olive oil
•  2 tbsp lemon juice

Method

1. Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak overnight. Drain well.

2. Put 7 cups water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.) Drain and set aside to let cool.

3. Transfer wheat berries to a large bowl. Add walnuts, apples, raisins, parsley, vinegar, apple cider, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix everything together thoroughly. Voila! Enjoy as-is, or refrigerate for a cold salad.

Photo via my Instagram account

Mucho Margarita

Though alcohol does no one any favors, how can you resist a tequila based concoction at this time of year? With Cinco de Mayo fast approaching (ahem, 4 days and counting…) what better way to get in the spirit than with a citrus-y treat? I always tend to veer towards the tart and sour, hot and spicy…you’ve been warned ;) Enjoy 3 takes on the original classic. (NOTE: these are not my original recipes, links to credits included for each)

Classic Margarita (at 144 calories, I think I can classify this as “Skinny” too):

Ingredients

  • ∞  Ice
    ∞  1 1/2 ounces 100-percent agave blanco tequila (I used Espolón or Herradura)
    ∞  1 ounce fresh lime juice
    ∞  1/2 ounce Cointreau

Directions

  • Fill cocktail shaker with ice; add tequila, lime juice, and Cointreau. Shake ingredients together until chilled, strain into rocks glass filled with ice, and enjoy! via

Mango Margarita:

Ingredients

  • ∞  1 cup ice
    ∞  1 lime wedge
    ∞  3 ounces silver tequila
    ∞  1 small mango—peeled, pitted and coarsely chopped (3 ounces)
    ∞  1 1/2 ounces fresh lime juice
    ∞  1 tablespoon chile powder
    ∞  2 ounces orange liqueur
    ∞  1 1/2 ounces agave nectar
    ∞  3 ounces grapefruit soda

Directions

  • Spread the chile powder in a dish. Moisten the rim of a margarita glass with the lime wedge; dip the rim in the chile powder to coat. In a blender, puree the mango. Add the remaining ingredients and blend until smooth. Pour into the glass and serve. via

Blood Orange Margarita:

Ingredients

  • ∞  1 1/2 ounces Tequila Avión
    ∞  3/4 ounce Cointreau Orange Liqueur
    ∞  1 ounce blood orange juice
    ∞  1/2 part fresh sour mix
    ∞  1 orange twist, for garnish

Directions

  • In a cocktail shaker, add first four ingredients with ice. Shake and strain (best served over fresh ice). Garnish with orange twist. via

Shoutout to FITSUGAR, Food & Wine, and SHAPE for the awesome calorie-conscious recipes. Bottoms up!