Sunday, August 26, 2012

Vanilla Chai Overnight Oat Parfait

Sometimes you just need a little pick-me-up from a coffee shop. Like right now, for example. 

Or you can just have oatmeal. 


Like everyone else, I am obsessed with chai. The amount of iced soy chais I get from the coffee shop on campus is ridiculous. But the spicy/sweetness of the drink just calls my name. 



Vanilla Chai Overnight Oat Parfait

Step 1:
1/3 cup oats
2/3 cup unsweetened almond milk
2 Tbsp chai concentrate*
1 Tbsp chia seeds
1/8 tsp cinnamon
pinch salt

Step 2:
2 Tbsp vanilla protein powder
2 Tbsp unsweetened almond milk

Mix together the ingredients from step 1 in a container and place in the refrigerator overnight. In the morning, take out and layer (or pour) the frosting from step 2 into the oats. 

*can also be done with full strength brewed chai. If doing this, let oats sit overnight in about 2/3 cup tea and a splash almond milk.



With this batch, I heated up the oats a bit in the microwave so it was warm and comforting but keep the "icing" on the cooler side. Boom, exactly like a chai latte. What could be better on a chilly morning?


That's right, nothing. 

My dog even wanted in on the action. How sweet is his face?


On a completely unrelated note, you all should follow honeyandnectar on instagram =D

Friday, August 17, 2012

Peanut Butter Protein Bites

Peanut Butter Protein Balls
Peanut Butter Protein Spheres
Peanut Butter Protein Globular Orbs


What the heck do I call these?

It was a pretty high-energy day for me. I went for a 6 mile run then tried to get my dog to run with me (it always turns out to be a more of a drag) then I still had a lot of energy by early afternoon and decided to pop in a Jillian Michaels dvd. I love her, but she's a killer. 

I was craving a protein boost and decided to whip up these protein, erm...bites. Let's go with bites. 

Peanut Butter Protein Bites
makes about 5 small balls

2 Tbsp natural peanut butter (I used crunchy)
1 scoop protein powder. You can use vanilla or chocolate here, I used vanilla but chocolate would make them more like a Reese's!
1 tsp honey or agave
1 Tbsp almond milk

Mix all ingredients together in a bowl. This does take a bit of stirring and working everything together but it does happen. Form into balls and store in the fridge. 



This entire recipe has about 33 grams of protein. 






Tuesday, August 14, 2012

Raw Almond Butter

I love peanut butter. It's almost disgusting the amount that I can get through in a day. I put it in oatmeal, smoothies, sandwiches, on fruit, and a lot of the time just on a spoon. When I'm away at school, I buy a jar every two weeks. Today, I tried something different and decided to make my own almond butter. 


It is so incredibly easy that I don't know why people even bother with buying it in jars.

Raw Almond Butter
(salt and sugar free)

1-2 cups raw, unsalted almonds

The directions couldn't be simpler. Just put the almonds in your food processor and blend for 10-12 minutes. 


Beware, the first few seconds will be extremely loud and may scare your dog (Sorry Chevy).
After about a minute, the almonds will have turned into a powder.


After 5 minutes it will start to clump. You may need to scrape some off the sides. 


In 8-10 minutes the clumps will ball up as more oils release. 


Then, it will all smooth out and you have fresh and natural almond butter!




Not only are nut butters delicious, they are also full of protein and healthy fatty acids. 
Enjoy on everything!



What's your favorite way to enjoy nut butters?

Friday, August 10, 2012

Berry Baked Oatmeal

It's hard for me to believe that it's already August. 

Berry Baked Oatmeal

It's always sort of depressing when summer starts to come to an end. The sun sets a little sooner, the weather is a little cooler, and packing for school is always on my mind. 

But, with only a few glorious weeks left of freedom, why not celebrate? Like I did with some Berry Baked Oatmeal. This "boatmeal" is warm and colorful, just like the best days of summer.  


Berry Baked Oatmeal

1/3 cup oats
1/3 cup mixed frozen berries
1/3 cup non-dairy milk
1 Tbsp applesauce
1/4 tsp cinnamon
1/4 tsp vanilla
sweetener of choice (brown sugar, maple syrup, stevia) 

Preheat oven to 380 degrees F. Mix together all of the ingredients then transfer to an oven safe dish such as a ramekin. If you want the oatmeal to come out, spray with a bit of cooking spray. Bake for 18-20 minutes until firm. Set your oven to a high broil and place oatmeal on top rack for 2-4 minutes until top is golden brown. 



I adore this plate. My mom and I picked it up from a sale at a Christmas shop a few years ago. I just love how it makes anything you eat look like something out of Alice in Wonderland. I'd have a tea party with the Mad Hatter any day. 



While in the oven, the berries will "pop" open, giving you more bursts of flavor throughout the oats! 


This recipe is low in saturated fat, high in dietary fiber, and has no cholesterol. 

What's your favorite summer food?




Thursday, August 9, 2012

My Fitness Haul + Chocolate Covered Strawberry Milkshake

For the past few months, I've been running with really no proper workout clothes. That doesn't mean I was running naked..just in any shorts or t-shirts I could find. My running shoes were also about 4 years old. I bought them before I ran my first 5k with my mom for her work. 

Yesterday, I went to Dick's Sporting Goods and finally bought some proper attire!


And finally new shoes!


These shoes are lightweight and I love the crazy neon colors. For my everyday outfits, I usually stick to neutral and natural colors but I love bright and funky running clothes. It's a fun change. 

I also couldn't resist and picked up some larabars for fuel. 


For those of you starting your day with a workout, here's a delicious protein filled recovery shake.


Chocolate Covered Strawberry Milkshake

1 large frozen banana
1 cup almond milk
1/4 cup frozen strawberries
1 Tbsp chia seeds
1 Tbsp unsweetened cocoa powder

Place all ingredients in blender and blend until smooth. 


This shake is thick, delicious, and packed with the nutrients you need to recover. It is low in saturated fat, high in calcium, very high in dietary fiber, and contains no cholesterol. 





Sunday, August 5, 2012

Cranberry Chia Seed Jam

Chia seeds are amazing. 

They have a greater omega-3 content than flax seeds.
Just 2 tablespoons contain 4 grams of protein, 9 grams fat, and 11 grams of fiber, plus vitamins and minerals.

But, of course, it really doesn't hurt that they also make delicious foods. Like this Cranberry Chia Seed Jam. 


Unlike the traditional jams, jellys, and preserves that you buy in stores, this recipe isn't based on high fructose corn syrup or other forms of sugar. 

Cranberry Chia Seed Jam

1 cup frozen cranberries
2 Tbsp chia seeds
1/4 cup water
1/4 tsp cinnamon
1 1/2 Tbsp maple syrup (or other sweetener such as stevia)


Place the cranberries, chia seeds, and water in a microwaveable container. Microwave for about 3 minutes, until the cranberries have popped open. 


Add in sweetener and cinnamon and place in fridge for at least 20 minutes.  



Cranberries are really tart so make sure you add sweetener to your own taste. 

Put this on anything from peanut butter and jelly sandwiches to pita chips. I put some on a whole grain waffle for a tasty snack.


Some more facts:

Chia seeds were the third most important crop for the Aztecs, and it was recognized as a "superfood" and prized it so highly that it was often used as currency.

They contain about 20% protein, 35% oil and 25% dietary fiber. They are high in antioxidants and calcium, phosphorus,
magnesium and zinc. 


What do you do with chia seeds?



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