Overnight Oats

For a quick AM breakfast or “on the go” breakfast, add ingredients the night before in a 8 oz glass jar w/ lid or container and refrigerate. In the AM you will have breakfast or a snack ready to go.

Here is my personal favorite.

Ingredients

• 1/ 2 cup raw oats (quick, regular, or mixed)

• 1 cup unsweetened almond milk

• 1 tablespoon chia seeds

• 1/8 tsp hemps hearts ( optional)

• 1/4 tsp of vanilla extract

• 1 tsp maple syrup

Add in’s

1/2 diced apple ( 1 tablespoon applesauce), 1 tsp cinnamon, 1 tablespoon chopped pecans

1 tablespoon nut butter, 1 tablespoon of my Chia Seed Jam (pb&j) and fresh berries to top

1 tablespoon protein powder, 1 teaspoon of peanut butter, 1/2 sliced banana, goji berries, top w/ cacao nibs.

Homemade Almond Milk

INGREDIENTS

• Soak 1 cup of raw almond for 4 hrs or overnight

• Drain water and rinse

• Combine nuts with 3 cups water in a high speed blender ( like a vita mix)

• Add in 2-3 dates depending on sweetness desired (optional)

• ¼ tsp vanilla extract

METHOD

1. Blend at high speed for 1-2 minutes

2. Pour liquid through a nut milk bag ( can purchase on Amazon)

3. You may have to give a bit of help encouraging the liquid out of the bag…

4. Store in a glass jar in the refrigerator.

5. Enjoy

TIP: If you want your almond milk not to separate in your tea/ coffee or in the fridge here is a trick...

1. Pour the almond milk into the pot, partially cover and under low heat simmer for 15 minutes.

2. Keep a close eye on it as it may boil over. Stir now and then.

3. Allow to cool before storing in the refrigerator. The almond milk will keep fresh in the refrigerator for 5 days.

Cauliflower Mash With Roasted Garlic

This is a simple, delicious and healthy alternative to mashed potatoes and comes in at about 1/4th the calories and a lower insulan spike.  It also has more vitamins and minerals and we all know how good garlic is for us. (But you can always whip this up without the garlic)

INGREDIENTS:

• 1 large head cauliflower, cut into florets
• 2 Tbsp of Earth balance ( or butter)
• 1/4 to 1/2 cup unsweetened coconut or almond milk
• One head of garlic (if making with roasted garlic)
• Drizzle of olive oil
• Fresh chopped chives (optional)
• 1-2 Tbsp. Nutritional yeast
• sea salt and pepper to taste

TO PREPARE:
*If adding garlic - if not, skip ahead to the next section.

Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the very top of the head of garlic to expose the individual garlic cloves.

Place in aluminum foil and drizzle with olive oil. Seal the foil around the garlic. Bake for 25-30 minutes (until the cloves are soft)  Allow garlic to cool, then squeeze the roasted garlic cloves out of the skin and set aside (or you can squeeze right into the pot when you blend it all together.)

Place about 3 inches of water into a large pot and bring to boil. Place a steamer insert and then cauliflower florets into the pot and cover. (If you don’t have a steamer, just put the cauliflower right into the water, but steamed retains more of the nutrients and flavor).  Steam for 12-16 minutes, until completely tender and soft.  Drain well and return to pot. Add roasted garlic, (if adding) earth balance/ butter and salt to the cauliflower.  Slowly pour in a little of the nondairy milk as you are mixing, using a blender, immersion blender or food processor, combine ingredients until smooth. Top with chives (optional) and freshly ground pepper and extra salt to taste.