sharing one of my favorite ways to eat breakfast on the go- overnight oat style. I like to put mine in an almost empty pb jar, so I can scrape out all the peanut buttery goodness and then toss the container when I’m done with it! forget those prepackaged, sugar bombed oatmeals, and make it at home yourself!! takes no more than 5 minutes to prep, and all the magic happens while you’re sleeping, meaning a delicious bowl of oats (cold or warmed) waiting for you in the morning
what’s in my oats:
1/2 c of rolled oats
milk of choice (enough to cover the oats)
tbsp of chia seeds
a dollop of yogurt
a splash of vanilla
fresh blueberries (or any fruit you have on hand)
you can always add your favorite powders/ mix-ins, or any other flavors your feeling (think: coconut shavings, nuts, honey, whatever the heart desires) 💖
you’ve heard about caramelized bananas, but what about caramelized pineapple? 🍍 pretty much dessert for dinner, no grill needed! and who says chicken and grains has to be boring?? roasted red peppers mixed into my quinoa adds the perfect pinch of pizazz this meal needed 👌🏽
🍍 for the pineapple: just a little coconut oil in a warm skillet will do the job, 5 or so minutes on each side and you’ve got a delicious pairing for any meal!
it is smoothie season my friends, which means all the flavor experiments all the time. today’s mix: peach + spinach 🍑🌿 for a quick and easy on-the-go protein boost after a fabulous leg day 🙌🏽
🥤 mixed up...
a little greek yogurt
loads of cinnamon
a little vanilla
a little honey
and ice cubes for a some thickness
cheers to summer time!!! 🥂
When one of those rare days arrive when I am happy with a purely vegetarian dinner, I usually end up trusting my fav veggie side kick to work it’s charm... the humble cauliflower.. .
This Dhaba style Aloo Gobi is just what one wants for busy weeknight cooking.. lovely bits of cauliflower and potatoes in a tangy tomato sauce with dried fenugreek powder.. and yup no onions needed so no tearful chopping required..
It’s just perfect for a simple meal with roti and the quintessential Indian style salad on the side.. ❤️ Here’s how I made it -
- Sauté cauliflower pieces and potatoes separately in a little oil and keep aside on kitchen paper
- Temper the oil with a little cumin seeds and asafoetida and when the cumin is crackling, add some freshly grated ginger. - Sauté this for a few seconds and add chopped tomatoes (I added one tbsp of tomato purée too) and then fry till the tomatoes are cooked. Then add garam masala, red chilli powder, salt and coriander powder and fry till the oil starts leaving the sides.. .
- Add the sautéed potatoes and cauliflower and then cook on medium heat till the veggies are cooked. Then sprinkle dried fenugreek leaves and stir and switch off the heat. Garnish with freshly chopped coriander leaves ..
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Black bean spaghetti with pesto and kale! 🌿
Have you tried any pasta alternatives like chickpea pasta yet? How about black bean? I have to admit, I was a bit hesistant to try it, but it had great flavor and was packed with nutrition! This dark pasta packs in:
•25g protein ✅
•11g fiber ✅ AND
•30% of your daily value of both iron and potassium!
Are you having a #meatlessmonday dinner tonight? These bean-based pastas are a great way to try out plant-based meals!
the grill has been calling my name lately (how could it not with all this lovely sunshine) ☀️ roasting up all the veggies: asparagus, carrots, cauliflower, peppers, tomatoes, eggplant, onion, you name it I probably made it - every veggie is a friend of the grill. next time you’re feeling a summer bbq, grab every veggie you can get your hands on (farmers markets are the perfect place for this), and spice them up with this marinade right before slapping em on the grill. so simple, you really can’t go wrong 💯
1/2 c oil
1/4 c apple cider vinegar
1/4 c balsamic vinegar
fresh oregano (finely chopped)
4-5 garlic cloves (finely minced)
s + p to taste
We've all heard it a million times. "Breakfast is the most important meal of the day", and "if you skip breakfast, rabid trolls will come out from under their bridges and infect you with TrollAIDS". 😳
The former statement is not entirely true, in the way that it has been sold to us for so long. Let's unpack that word, breakfast, real quick. "Break" is the first word, as in a change in the status quo. "Fast", the second word, is a period of abstaining (by choice or not by choice) from food. 🌜
You fast every night when you go to sleep, and you break that fast each morning when you ingest calories of any kind. Intermittent fasting is just prolonging that overnight fast from the usual 8-12 hours to 14-20 hours (some will even go 22 hours, and try to fit all o their calories in two hours). 🌝
Intermittent fasting (IF) has been shown to have great health benefits, including increasing insulin sensitivity and reducing blood pressure. 🍌
The trick is, you need eat enough food in your feeding window so that you're not damaging your metabolism. Intermittent fasting should not be used as a weight loss strategy (although it might help that effort by reducing cravings and balancing blood sugar and increasing insulin sensitivity). 🍑
And the QUALITY of that first meal after a fast is so important. That's why HOW you breakfast is more important than WHEN you breakfast. If you eat first thing in the morning, it may jumpstart your metabolism and help you burn fat efficiently during the day, assuming you choose healthy protein rich ad healthy fat options. If you hate breakfast and wanna vom😷 if you have to stuff it down first thing, then skip it! Just be sure that you are hitting your calorie goals for the day, and be extra sure that your first meal (break-fast) is of the highest quality. It IS the most important meal, but it doesn't have to be first thing in the morning. ✌️
After Vitamin D deficiency, magnesium is the 2nd most common deficiency in developed countries. Deficiency in this essential mineral can raise your blood pressure, and reduce insulin sensitivity. The main reason for this deficiency in developed countries is the lack of nuts, seeds, and leafy green vegetables in western diets. 🌰
You CAN balance out your magnesium levels through your nutrition, and should attack this problem from a food first perspective, but supplementation wouldn't hurt. 🌰
Use a form of magnesium that is highly absorbable by your body. Magnesium is well absorbed through the skin. That's why I take Epsom salt baths 2-3x/week, and I use a magnesium spray (from activationproducts.com) nightly. 🌰
In capsule form, stick with a magnesium citrate variety. It is a more absorbable form than magnesium oxide or chloride. Magnesium L-threonate can be used for cognitive enhancement, but isn't as effective at helping with insulin sensitivity or the other symptoms of deficiency. 🌰
Recommended dose is 200-400mg per day, with food. There aren't really any side effects to supplementing magnesium, as your body will only absorb what it needs. HOWEVER, taking too much can lead to disaster pants 💩, so start with a lower dose, and experiment with higher doses over time. 🌰
Don't overlook this important mineral, it's involved in over 330 metablic processes in your body. it will help you sleep, can reduce symptoms of depression and PMS, and can increase your capacity for aerobic exercise and muscle oxygenation. Reference: Examine.com