5 Overnight Oats Recipes To Try This Week

Yesterday I posted a picture on my Instagram (follow here) of some Sunday prepartions I did for my busy work week. I am trying to get into the habit of preparing meals, setting out clothes, and planning activites each Sunday to make life much easier during the week. One of the things I always do is prepare breakfasts for the week. Last week I made the health muffins and this week I prepped Overnight Oats.

If you are a Tone It Up girl then you will be very familiar with this recipe. It is so easy to make and personalize with the ingredients you like. The base is 1/4-1/2 cup of quick oats and unsweetend almond milk (you can use any milk you like). To prepare you just add your ingredients to a mason jar or small container and then cover everything with your milk,sti, and leave it in the fridge while you sleep. I would add a generous amount of milk because the oats will soak it up overnight. Hence, Overnight Oats. Some people like to eat them cold straight out of the jar but I like to heat mine up in the morning. It’s all up to you.

Here are 5 of my favorite Overnight Oats recipes:

Double Almond
1/4 cup of  oats
1 scoop protein powder
Dash of cinnamon
1 pkt of stevia
1 Tbsp of almond butter
Almond milk to cover oats

Chocolate Covered Coconut
1/4 cup of oats
1 scoop PB2 chocolate OR any chocolate nut butter
1 pkt stevia
Coconut flakes
Coconut milk to cover oats

Blueberry Muffin
1/4 cup oats
1 Tbsp protien powder
Dash of cinnamon
2 tsbp of agave nectar
Handful of blueberries
Almond milk to cover

Chia Strawberry
1/4 cup of oats
3 strawberries, sliced
1 tsp of chia seeds
1 pkt of stevia
Almond milk to cover

Banana Nut 
1/4 cup of oats
1 pkt of stevia
1/2 banana, sliced
1 handful of walnuts
Almond milk to cover

These are just 5 of my favorite recipes but the possibilites are endless! Let me know your favorite quick morning recipes.

Thanks for stopping by and have a great week!


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Email: courtneywval@gmail.com



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Essential Health Foods For Just $1.

Today I wanted to share with you some of the health foods I have found and frequently purchase at my local Dollar Tree store. One reason people give for not eating healthy is that health foods are just too expensive. That can be true if you don’t know where to shop. I found these items particularly helpful when I was in college and money was very tight.  
There are some health foods you can’t get very thrifty with like specialty foods and organic produce. So my thinking is to save where you can so you can spend more on those specialty foods. I know there are Dollar Tree stores in the US and Canada but I’m not sure about the rest of the world.  I’ve been to similar stores in the UK so I encourage everyone to look for these items in their local “dollar” store. 
I chose these items based on ingredients and overall nutritional value. 
1. Flax Seed.
2. Quick Oats.
3. Tea bags. My favorite kind is by the brand Queen’s Choice. 
4. Sugar In The Raw. 
5. Dry black beans. I’ve also seen dried kidney and pinto beans but it seems to depend on the store. 
6. Brown rice. 
7. Organic Soy Milk. 
8. Luna and Cliff Bars
9. Sea Salt
10. Seasonings. (Cinnamon, garlic, cayenne,etc. )
11. Frozen white fish. Not all Dollar Tree stores have a frozen section but the ones that do have a pretty good selection.
12. Frozen veggies and fruit. 
13. Canola spray for cooking
14. Rice cakes
15. Nuts, seeds, and dried fruit. 
16. Tuna in water. A nutritionist once told me to limit canned or pre-packaged tuna to 1-2 times per week but, if you’re in a hurry or on a budget it’s a much better option than the dollar menu. 
Aside from food products I have also found some personal health products which I buy on occasion. 
1. Vitamins. You should check the ingredients for each type though. I like the Vitamin E and Gingko Biloba.  
2. Antacids
3. Epsom salt for soaking sore muscles. 
4. Intimate cleansing wipes. Is that TMI, ladies? Sorry!
5. Toothpaste and toothbrushes 
Alternatively there are things I absolutely stay away from at these types of stores because of the dangerous chemicals they can contain.
~Body lotion- Holy parabens!
~Cookies, candy, chips- Sucralose. 
~Juice-100% sugar water
~Coconut water- This is a tricky one. It seems healthy but if you look at the ingredients they add a 
bunch of extra sugar. 
~FullBar- This looks like an innocent granola bar that is supposed to suppress your appetite but it’s loaded with chemicals. 
As always you should look at the ingredients of each individual item because some products can vary from store to store. 
Let me know if you have visited a similar “dollar” store and what items you’ve found! I love being healthy and I love a deal. 
Have a fabulous day!
Peace, 
Courtney
  
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How to Tuesday: Bad to Better

Hello lovelies!

Today I wanted to share with you a little baking “How To” since my last two Tuesday posts were beauty related.

Recently I was cleaning out my cabinets and I found a random blueberry muffin mix. It wasn’t an extremely unhealthy mix but it wasn’t exactly nutrient rich either.  I thought about donating it to a local women’s shelter but when donating food I have one strict rule of thumb: never donate something you wouldn’t want to eat.

Instead of tossing it completely I decided to take the mix and see what I could do to make it a little more nutritious.

 To bring down the glycemic index and add extra protein I added one scoop of NutriBiotic Vanilla Brown Rice Protein powder to the muffin mix.



In place of the milk the recipe called for I added half organic plain yogurt and half water. I find that adding yogurt helped balance the protein powder, which can sometimes dry out your batter or leave a chalky taste. Luckily I have never really noticed a chalky after taste with the NutriBiotic protein powders. The yogurt also added protein and calcium to the muffins.

For another boost of nutrients I added about 2 tbsp. of sesame seeds to the mix. Sesame seeds are a great source of copper, zinc, magnesium, calcium, and iron.You could also add chia seeds, chopped almonds, or walnuts.

I then mixed it all together with a wire whisk. I find using a whisk is the easiest way to mix protein powder into batter.



I decided to make mini muffins for a little built-in portion control.
 Using a measuring spoon I scooped in 1 Tbsp. of batter to each mini muffin mold.

I then followed the baking instructions on the packet, checking the muffins every 5 minutes.
Ta da! Bad to better.


 I did end up taking some of the muffins into a women’s shelter and they went over great!


Try this yourself with that muffin or cake mix you have sitting in the back of your cabinet. I would love to know what you added or changed to make the mix more healthy. Let me know in the comments below!

Also, check out this website I found that has nutritional information for all your favorite healthy foods. I literally just spent an hour browsing this site. Love it!
http://www.whfoods.com

Peace, love, and baking!

C

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