Banana Cinnamon Coffee Overnight Oats

Banana Cinnamon Coffee Overnight Oats

I love my overnight oats. Sometimes I think I wake up because my oats are calling my name. You might think I’m a bit overly obsessed but let me tell you they are the perfect breakfast to have in the mornings when you don’t have time to/don’t feel like making anything, but don’t want to sacrifice your health. After all, breakfast is the most important meal of the day and you better feed your body right, from the start.

I have so many overnight oat recipes that I’ve created, and I’ll share more of them later. But for now, allow me to introduce my go to, BANANA CINNAMON COFFEE overnight oats. As with many of my recipes, each of the ingredients are selected for a purpose, so that the ingredients list doesn’t contain any unnecessary bells and whistles.

Here it is:

Servings: 1

Time: 5 minutes active (yes, actually 5 minutes I timed it :)), 7-8 hours fridge overnight

Ingredients:

1/2 cup rolled oats

1 tbsp. chia seeds (or sub flax seeds)

1/2 banana

1 tsp. cinnamon

1/2 tsp instant coffee powder (equivalent to about 1/2 cup coffee worth of caffeine)

1/2 cup + a little bit more almond milk (or milk of choice)

honey to taste

optional toppings: almond slivers, dark chocolate chips, etc.

Instructions:

1.) In a mason jar or some resealable jar, mash the banana. Add oats, chia seeds, cinnamon, coffee powder, honey, and milk.

2.) Screw on the lid and shake until well combined (or you could be fancy and mix with a spoon).

3.) Pop it in the fridge, and enjoy right out of the jar the next morning! (ideally 7-8 hours in the fridge, but the timing is flexible)

Yeah, that’s it. Just a throw everything in a jar and shake kind of recipe. You DO NOT have to have any kind of cooking skill to make this oatmeal, and it turns out creamy and satisfying every time!! You can heat it up in the morning as well, but I find cold/room temp oats to be just fine. I even have overnight oats for snack sometimes ūüėõ

Let me know if you try out this recipe and your thoughts! Happy oatmeal eating ūüôā

Love,

Serena

 

 

Quick and Easy Fried Rice

Quick and Easy Fried Rice

Sometimes, I’m just too tired to cook. I know, shocking, but after a long afternoon of shopping, all I want to do is lay down. So, on these days, I usually ¬†just take whatever I have in the fridge. throw it all together, and call it a meal. But there are times when these haphazard cooking days actually turn out amazing. One example of this is my spiced fried rice.

I’m not going to lie, there were a lot of ingredients I used (mainly from spices) as this is a spiced Fried Rice. But trust me, it is good. Especially when you’re tired because the heartiness of this dish just warms you right up.

Also, each spice that I use has a plethora of health benefits associated with it. For example, turmeric is strongly anti0inflammatory, has powerful antioxidant effects, and prevents common diseases overall. I use pepper in this recipe because it helps the body absorb the turmeric more effectively.

Servings:2
Ingredients:
-2 eggs
– 2 cloves garlic minced
-1 tsp ginger
-1 carrot chopped
-1 stalk celery chopped
– 2 handfuls dark leafy greens
– 1 tbsp soy sauce
– 1 tsp turmeric
– 1/2 tsp pepper
-1 tsp cinnamon
-1/2 tsp Chinese five spice
-2 tsp olive oil
-1/4 cup broth or water as needed
-1/4 cup cashews
– 2 tbsp sesame seeds
-2 cups brown rice
– optional: any type of meat/meat substitute leftover, I used 2 scallops, chopped up
Note: These ingredients can be substituted for other similar ingredients! This recipe is meant to be a clean-out-the-fridge, whatever-you-have-on-hand type of recipe. For example, you can switch out brown rice for white rice, or the dark leafy greens for broccoli. The possibilities are endless.
Procedure:
1.) Heat half of the olive oil (1tsp) in a pan, and then scramble the two eggs. Remove from pan.
2.) Heat the remaining olive oil on high heat with the minced garlic and ginger
3.) Once the aromatics smell fragrant, add the chopped carrot, celery, and meat leftover and sautée everything for about 2 minutes. The meat should be heated through, and the carrots and celery should be a bit crunchy
4.) Add the leafy greens and sautée until wilted. Meanwhile, add the scrambled eggs, turmeric, pepper, cinnamon, and Chinese five spice
5.) Add the rice, and some liquid to help break up any clumps. I used bone broth that I of course had leftover, but you can also use water or another type of broth. Add the soy sauce, cashews, and sesame seeds.
6.) Give everything a good mix and you’re done!
What is your favorite leftover recipe?
Love,
Serena
Gaining Weight and Finding Balance

Gaining Weight and Finding Balance

So about a month ago, I decided to step on a scale. I hadn’t weighed myself for months, and I was curious to see what the result would be.

Well, let’s just say I was shocked. I had gained 7 pounds since the start of the school year, and I don’t gain weight very easily at all! Freshman year, while many students had their “Freshmen 15” due to the buffet-style meals in the dining hall, I remained the same weight throughout the year. I didn’t eat less then anyone else, I just didn’t gain weight very easily. And all this time I had been basking in the gift of a wicked fast metabolism…until recently when I realized that I could no longer take advantage of it.

Stepping on the scale for me was shocking, but it was also the motivation for me to change my eating habits. I called myself a “healthy” person, and even though I was eating mostly plant-based, nutritious meals, I was consuming unhealthy, out-of-control portions. For dinner, I would have 1 full plate of saut√©ed veggies, a bowl (sometimes two) of carbs and salad, and a bowl of yogurt or cereal. It was way too much food for my body to handle, and as a result, I did not feel so great after. Yet I would still eat more because it had become a sort of addiction. And I knew I was unhealthy and I was gaining weight, but every day, I refused to believe it. Until I stepped on that scale.

It was a wake up call. The shock of my weight gain made me realize that my stomach aches and bloated feeling at night, after eating a humongous dinner (and “midnight snack” afterwards), was not healthy at all. I had to make a change.

So, I started portion controlling-I would still eat mostly the same foods I used to eat, but I would regulate how much I ate.

For breakfast, my usual mason jar of oatmeal (equivalent to 3/4 cup oatmeal with 3/4 cup milk) was cut down to the actual recommended adult serving size-1/2 cup oatmeal with 1/2 cup milk. And I mindfully ate my breakfast-meaning I would take 1 minute breaks periodically to assess whether I was still hungry, or whether I was just eating because of the availability of food. A couple times, I found myself not even finishing the oatmeal because I was full already, but staying satisfied for the entire morning! So I realized that the 3/4 cup of oatmeal I used to eat was actually sometimes double the amount that I needed.

My usual lunch used to be a sandwich and salad on the side. But when there was “good” food in the hot bar, I would take that as well. This might include salmon, eggplant parm, roasted veggies, green beans, etc. And I would also take cereal or yogurt for dessert. So this time for lunch, I decided that I would either eat a sandwich and salad, or the hot food and a salad, without any dessert.

The snacks that I used to eat after school (trail mix, KIND bar) I still ate, but I portioned out the trail mix to recommended adult serving sizes of 1/4 cup and kept more fruit around.

Then for dinner, the 1 plate and 3 bowls of food that I used to eat turned into one bowl of salad and sautéed veggies/other hot food. Also, no more dessert, because I knew that I would snack at home anyway.

So after this experiment, in a month, I lost 6 of the 7 pounds that I had gained. But more importantly,

  1. I wasn’t feeling bloated and I didn’t get stomach aches
  2. I rekindled a healthy relationship with food through mindfully eating, not just shoving food down because it was available.
  3. I ate healthier and better quality meals, without all the excess and unnecessary dessert. Before having a buffet-style dining hall, I used to eat fruit for dessert, if anything at all. So, I’ve now attempted to go back to that healthy habit because dessert is truly unneeded. If I crave dessert, then I’ll have something sweet-like a banana with peanut butter, or a very small but full bowl of cereal (smaller full bowls give the illusion of eating more)

The bottom line of this month-long journey has been: eat in moderation! Don’t deprive yourself of the foods that you love-I think that’s my best advice for losing weight, ironically. I didn’t realize how much excess food I was eating until I ate a proper amount. And I hope you learned from this experience that I’ve shared.

Love,

Serena

 

“And now that you don’t have to be perfect, you can be good.”

“And now that you don’t have to be perfect, you can be good.”

“And now that you don’t have to be perfect, you can be good.” – John Steinbeck

perfect

Personally, I think this is such a powerful quote. As one who is a perfectionist, I always want to do things perfectly. Perfect grades, perfect work ethic, perfectly organized desk, perfectly organized room, a perfect life. And of course, this perfectionist attitude took a toll on me (and I’m sure with others too), when I wanted a “perfect” body.

Now “perfect” is such a relative word. How do you measure what is perfect and what is not? Most times, if not all times, it’s the image that society and the media show. Those tall and lean girls with toned abs, thigh gap, and no bat wings – that’s what we deemed as “perfect.” Now, I’m not going to talk a lot about body image on this post because 1) I’ve talked about it on the blog before and 2) there’s a lot on the Internet about this topic.

So I want to address the second clause of this quote: “you can be good.” I lost a significant amount of weight over the course of three months in order to reach my “perfect” body. I was determined and resolute that this would make me happy and fulfilled. But as I lost my body, I lost my self-esteem and my self-confidence together. I started putting my worth as an individual on the number of calories I ate that day, the number that was put on the weighing scale. My happiness and my self-esteem solely came from those factors: that I was skinny enough and that I was eating only 1,200 Calories.

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Eating to my heart’s content – eating what I want to eat, NOT what my calorie limit tells me I can.

But when I hit the low point of this “perfect” body – I was losing hair, my hands and feet were getting increasingly cold when it was the middle of summer, I haven’t a period in four to five months, I was constantly tired despite clocking in 8 hours a day. My doctor, my family, and my friends were warning and advising me that this was extremely dangerous for me – that this is not the Stephanie they used to know and should not be the Stephanie that should follow. So long story short, I realized that I don’t have to have the perfect body. I don’t have to have that thigh gap. I don’t have to have perfectly toned abs, it’s fine and normal that I have flab hanging over my stomach when I’m sitting down. I don’t have to have slender arms, I can have a mini bat-wing or angel wing (whatever you want to call it). I don’t have to be perfect, I can be simply¬†good. And for me, good means not the physical appearance but the internal state. To nourish and fill myself up with nutrient-dense, fresh, green, and clean foods. To give my body the nourishment, the physical activity, the rest, and the meditation that it so needs and deserves.

So again, mini-rant here today, but remember, GOOD, not perfect. GOOD.

Have you had to switch your mindset from perfect to good before?

xoxo,

Stephanie

Winter Roasted Veggie Bowl

Winter Roasted Veggie Bowl

After seeing hundreds of amazing looking roasted veggie bowls on Instagram, I have been craving a good one for the last couple weeks. Well, I finally got to making one this weekend and it was sooo satisfying!

Honestly, you can put anything in roast veggie bowls. Potatoes, squash, mushrooms, cucumbers, tofu, the possibilities are endless! For mine, I put roasted organic sweet potato that I baked in the oven for 35 minutes and 425 degrees.

I drizzled some olive oil so that the potatoes would crisp up, and added cinnamon for a boost of added nutrients.

Also, I’m not sure what kind of sweet potatoes these are, but they have a slightly milder sweetness than conventional orange sweet potatoes.

Next, I roasted some zucchini and carrots in s&p for 20 minutes.



Finally, I added a bed of spinach, the roasted veggies, and a fried egg to the bowl and dug in!


This bowl turned out so delicious, especially with the runny yolk from the egg. You definitely need to give it a try cause I’m telling ya it was GOOD.

What are your favorite ingredients for roasted veggie bowls?

Love,

Serena

3 Overnight Oats Recipes

3 Overnight Oats Recipes

Whenever I have a really late night spent doing homework, I know I won’t be able to sit down and enjoy a long breakfast in the morning because I’ll likely wake up late. My solution used to be to make a really simple breakfast that morning to eat in the car, like an almond butter banana sandwich. But that still took too much time in the mornings. So, my solution this year has been to make overnight oats!

Most of the time, I’ll make chocolate banana oats. I love the banana chocolate combination so much!

Ingredients:

2/3 cup rolled oats

2/3 cup almond milk

1 tbsp chia seeds

1 tbsp cocoa powder

1 banana mashed

1 tsp sweetener of choice (honey, maple syrup, agave, etc.)

1 tsp cinnamon

Mix all of the ingredients in a mason jar or Tupperware and leave in the fridge overnight. The oats will soak in the almond milk, making them soft. In the morning, you can grab it and go, or you can heat it up too. Also, you can add additional toppings. Some of my favorites include  pomegranate seeds, dark chocolate, almond shavings, and blueberries.

  


Sometimes I even mix in chia seed pudding (3/4 cup almond milk with 1/4 cup chia seeds 1 tsp vanilla and sweetener of choice.

When I don’t have banana or cocoa powder at home, I ¬†make¬†vanilla overnight oats.

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Here I layered chia seed pudding, chocolate banana overnight oats, strawberries, vanilla overnight oats, and blueberries.

Ingredients:

2/3 cup almond milk

2/3 cup rolled oats

1 tbsp chia seeds

1 tsp vanilla

1 tsp cinnamon

3 tbsp apple sauce

Procedure:

Same as above! I add applesauce to bind the oats, but they’re optional. I also add cinnamon because it’s a nutrient-packed super food! It’s filled with antioxidants, anti-inflammatory properties, vitamins, minerals, and so much more. Even 1 tsp can have positive impacts on your body!

Finally, chocolate peanut butter overnight oats.

Ingredients:

2/3 cup rolled oats

2/3 cup almond milk

1 tbsp chia seeds

1 tbsp cocoa powder

1 tbsp peanut butter

1 tsp sweetener of choice (honey, maple syrup, agave, etc.)

1 tsp cinnamon

Procedure:

Again, same as above, so easy!!

Overnight oats are my GO-TO breakfast. They’re fast, simple, and nutritious, and they give me something to look forward to in the morning!

What is your favorite flavor of overnight oats??

Love,

Serena