Brownie Batter Overnight Oats (THM E)

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These Brownie Batter oats are so rich and chocolatey, you won’t believe they’re an E!

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I’m a chocoholic, I admit it. If I have a dessert choice, it will almost always include chocolate in some form. Honestly, chocolate is good any time – breakfast, lunch, snacks, or dessert. These oats are so decadent, you could enjoy them as a filling E dessert and not feel like you’re missing any richness.

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The prep for overnight oats could not be easier – combine the oats, unsweetened vanilla almond milk, whey protein isolate, Pyure or THM Gentle Sweet, vanilla, Lily’s chocolate chips, unsweetened cocoa powder, and salt in a wide mouth mason jar with a small spatula. Pop a lid on it, then set it in the fridge for at least one hour, or overnight. You could even make this up to 5 days in advance, if you’re looking for a grab-and-go snack, breakfast, or dessert. I prefer the wide mouth jars for these overnight oatmeals because it’s a little easier to get the ingredients into the jar and really get them combined, however you could use anything that will hold the ingredients and has a lid.

Once the oats have a chance to soak and become soft, the chocolate chips actually break down slightly and almost create this pudding-like thickness. I enjoyed these as an afternoon snack, and I really felt like I was eating a completely rich pudding or sinful chocolate dessert.

These oats are so versatile, they could pass for breakfast, an afternoon snack, or a protein-packed E dessert. And, really, who doesn’t want a decadent chocolate grab-and-go meal?

Brownie Batter Overnight Oats (THM E)

  • Servings: Single
  • Time: Prep 5 minutes, Set 1hour+
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Combine all ingredients in a wide mouth mason jar with a small spatula. Cover with a lid and set in the fridge for at least one hour, or overnight.
  2. Enjoy straight from the fridge, or heat in the microwave to desired temperature.

Blueberry Lemon Overnight Oats (THM E)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Another fresh, flavorful overnight oats recipe is coming your way!

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Blueberries are one of my favorite fruits to have in the morning. However, blueberries by themselves day after day can feel a little redundant. So, in my efforts to welcome Spring (back) to Georgia (because the weather this week has not been Spring-y, AT ALL) I combined my favored blueberries with fresh, zesty lemon.

The blueberry-lemon combo is incredibly refreshing and light – it’s almost like blueberries with a splash of sunshine. Just the thing to get you energized for the day ahead!

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The preparation is exceedingly quick and easy – assemble the oats, unsweetened vanilla almond milk, whey protein isolate, vanilla, Pyure or THM Gentle Sweet, salt, chia seeds, frozen blueberries, and the zest (plus a small squeeze of juice, if you like) of 1 small lemon in a wide mouth mason jar and stir it together with a small spatula. Pop a lid on it and place it in the fridge, then forget about it for at least an hour or overnight. You can even prep multiple versions of these using my other overnight oats recipes days in advance for your weekday mornings. With a full scoop of whey protein isolate, these oats are a meal unto themselves. However, if you need some help feeling full you could enjoy them with some egg whites or other E-friendly proteins.

I used chia seeds in this recipe because it had virtually zero fat (which is great for an E), and I wanted to add a superfood element. Chia seeds are rich in omega-3s, and get slightly gelatinous when they’re soaked. I used a scant Tablespoon in this recipe, which only added about 3-3.5g of fat. Of course, they aren’t vital, so you could leave them out if you don’t have them on hand. You could also add a dollop of fat free Greek yogurt or cottage cheese for a little creaminess.

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In the morning, you have these beautifully creamy oats with soft blueberries and a little pop of freshness from the lemon and chia seeds. If you need a recipe to get your rear in gear in the mornings, this is the one!

Blueberry Lemon Overnight Oats (THM E)

  • Servings: Single
  • Time: Prep 5 minutes, Set 1hr+
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Assemble all ingredients in a wide mouth mason jar and stir together with a small spatula.
  2. Cover with a lid and place in the fridge for at least one hour, or up to 5 days in advance.
  3. Enjoy straight from the fridge or heat in the microwave to desired warmth.

Chunky Monkey Overnight Oats (THM E)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

I am so excited to share these overnight oats recipes with you! They’re a fantastic (and EASY) make-ahead E breakfast. It’s perfect for those rushed mornings on-the-go.

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Chunky Monkey is my favorite ice cream flavor combination of all time. If you’re unfamiliar with it, it’s banana ice cream with dark chocolate chunks and walnut pieces. Can’t really have the walnut pieces with this, unless you want to make it a crossover, but with the help of Lily’s chocolate chips I can have the chocolate-banana combo. [Side note: I will make a low carb chunky monkey ice cream one day – count on it.] A serving size of Lily’s chocolate chips is about 60 chips, which I figured out (through counting tiny chips) is roughly 2 Tablespoons (and has only 4.5g of fat at the full serving, perfect for an E). I only used one Tablespoon in this recipe, and it was plenty chocolatey.

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These oats took me just 5 minutes to prep (and I prepped 4 at once!), and they use simple ingredients – nothing crazy here. The only prep involved is to place all of the ingredients into a wide mouth mason jar, or something similar, and stir until combined. I like the wide mouth jars for this, because it’s easier to get down into the jar with a small spatula to stir everything together. Of course, the jars all come with their own lids making storage a breeze.

The oats have to be in the fridge for at least an hour, but you can prep a few days worth at a time, up to about 5 days.

Place the oats into the jar, then follow with vanilla, salt, whey protein isolate, unsweetened vanilla almond milk, Pyure or THM Gentle Sweet, mashed banana, and Lily’s chocolate chips. Stir to combine, then set in the fridge for at least one hour.

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Then in the morning, you have these perfectly softened, creamy oats with chunks of banana and rich chocolate chips. These oats, coupled with a big cup of collagen green tea, were the perfect light, yet filling breakfast before heading off to the gym.

Chunky Monkey Overnight Oats (THM E)

  • Servings: Single
  • Time: Prep 5 minutes, Setting 1 hour+
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Combine all ingredients in a wide mouth mason jar, cover, and set in the fridge for at least one hour or overnight.
  2. Enjoy straight from the fridge, or heat in the microwave before serving.

Apple Pie Protein Doughnuts

Last week, I scored some new baking toys at one of my local stores, and I was itching to make doughnuts. I looked up a few recipes, and finally decided to go with one that has some apple flavor.

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Apples are almost exclusively in E territory for THMers, so it can be difficult to get the decadence you want from apple pie without going into crossover territory (which isn’t a bad thing, of course!).

Using whey as a base, you get a doughnut that’s both flavorful and filling. This is a recipe I adapted from Andrea’s Protein Cakery.

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Apple Pie Protein Doughnuts (THM FP or E, with an S option)

Serves 6 (full size doughnuts)

  • 1 c whey isolate (Pristine Whey works great or any other on-plan substitute. Just make sure if you’re substituting a brand that’s flavored to leave out the sweetener and vanilla.)
  • 1/4 c coconut flour
  • 1 tsp baking powder
  • 2/3 c unsweetened applesauce
  • 1-2 Tsp unsweetened vanilla almond milk
  • 1 1/2 Tsp Truvia or Gentle Sweet
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • scant 1/8 tsp cloves

Preheat oven to 325.

Whisk together all ingredients for the cakes in a medium-sized bowl. How much almond milk you use depends on your batter. This was the last thing I added, as the batter was looking dry. I glugged (technical term ^_~) in just enough to get everything to come together. The batter was about the consistency of waffle batter, maybe a hair thicker.

Spray your doughnut form pan lightly with coconut oil, and spoon or pipe the batter into each mold, smoothing it over as you go.

Bake for approximately 10-12 minutes. *NOTE: Watch them carefully while baking, you do  NOT want to over bake. Mine went for about 12-13 minutes. After the 10 minute mark, I was checking them every minute until I pulled them out.

Remove from the oven and cool until they’re OK to touch.

In a small blender, combine 1 teaspoon of cinnamon with 1-2 packets Truvia or Gentle Sweet (each packet is about 1 tsp).Grind 1-2 minutes until the sweetener is ground.

Spray each doughnut lightly with coconut oil on all sides, then roll in the sweet cinnamon mixture.

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NOTE* As is (sprayed with coconut oil), up to 3 of these doughnuts are FP, not accounting anything else in your meal. If you’re having more than one in S mode, just watch the carb count of the other items in your meal.

MORE  NOTES* Baking with whey can be very dry. If you want to make these doughnuts more into S mode, you can brush them with melted butter or coconut oil before rolling them in the sweet cinnamon dust. This may help lend some moisture to the doughnuts, but that will change their territory to S, and no more than three (because of the carbs from the applesauce –  each doughnut has about 2.67g carbs).

Happy baking!

 

Pumpkin Spice Kefir

Kefir is something I’ve come to love on my THM journey. In fact, before THM I had never even heard of kefir! What is it? Kefir is a cultured milk that’s tangy like Greek yogurt, but still pourable like milk. It’s rich in probiotics, which help heal your gut and keep it clean.

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Pumpkin Spice Kefir Smoothie (THM E, S, or FP)

Serves 1

  • 1 cup lowfat, plain kefir (I love the kind from Trader Joe’s, and it’s a bargain!)
  • S mode: 1 Tsp coconut oil, E or FP: keep to 1 tsp, or omit
  • S mode: optional teaspoon of ground flax, omit for E or FP
  • S mode: 1 scoop whey isolate, E or FP: stick to 1/2 scoop
  • 2 heaping Tsp pumpkin puree (NOT pie filling)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp cloves
  • pinch of salt
  • 1/2 tsp vanilla
  • Sweetener to taste (I used about 1 Tsp Truvia, Gentle Sweet works too)

Place all ingredients into a single-serve or full-sized blender and blend well. Serve over ice, if you wish.

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Delicious! Normally, I stick to fruit in my kefir and make it an E, but this was a delightful change.

Have you tried kefir? What’s your favorite smoothie recipe?

If You Like Pina Coladas…

You just sang the song didn’t you?

It’s OK, so did I.

Who doesn’t love a good pina colada?

In the summertime, my mom makes pina colada milkshakes with frozen Bacardi mix, canned pineapple, vanilla ice cream, and rum. I love them, and they’re delicious, but I would also like a pina colada without the risk of a diabetic coma.

Although this one is nonalcoholic, you still get a little rum flavor and the fresh pina colada flavor without the super sugary frozen mix.

{But if you want to get down on an adult pina colada, feel free to add your favorite rum to this recipe and drink it up.}

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Pina Colada Protein Smoothie (THM E)

  • 1 c fresh pineapple chunks
  • 3/4 c low fat (or nonfat) kefir
  • 1/2 scoop unflavored pristine whey powder (I use Isopure)
  • 1/4 c unsweetened vanilla almond milk
  • 10-14 drops stevia extract
  • 1/2 tsp coconut oil
  • 1 tsp unsweetened coconut flakes, plus more for sprinkling on top
  • 1 tsp coconut flavor
  • 1 tsp rum flavor
  • 1 c ice, if you like it slushy

Combine all ingredients in a high powered blender and blend until desired consistency. Sprinkle the top with a few more coconut flakes.

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As you may have noticed, this smoothie uses a fantastic super food – kefir. Kefir is a fermented milk with lots of good-belly cultures. It’s tangy like yogurt, but has a slightly thicker consistency than milk. If you don’t have it, or your grocer doesn’t carry it, you can also use plain greek yogurt.

Smoothie Diaries: Orange Creamsicle

Nothing peps you up in the middle of a long day like some zingy orange! And orange creamsicle…come on! Who doesn’t want an excuse to have a liquid popsicle?!

Orange Creamsicle Smoothie

  • 1 1/2 cups chopped, frozen banana (if you use fresh banana, add about a cup of ice to this recipe)
  • 1 container (about 3/4 cup) vanilla yogurt
  • 1 scoop vanilla protein powder
  • 1 can mandarin orange slices (if they’re in syrup, like mine unfortunately were, just give them a rinse)
  • 1 – 1 1/2 cup milk, any variety
  • sugar or substitute to taste

Place all your ingredients in the blender. I usually layer mine with the ice or frozen fruit on the bottom so that it gets good and pulverized and blends easily into the softer stuff. Taste for sugar after the first blend, add sugar by the teaspoon if you need to.

Recipe makes 1 16oz smoothie.

Smoothie Diaries: Chocolate Almond Banana

If there’s one drink I absolutely adore (besides coffee) it’s a good smoothie. And, in my opinion, it’s hard to make a smoothie that doesn’t taste good! How can you go wrong with sweet stuff and milk? You can’t.

Smoothies give a light, healthy start to your morning and can keep you filled until your next meal or snack time when made correctly.

A lot of people hear, “smoothie,” and don’t think it’s possible to be fulfilled by a drink. These are the people who probably don’t make their smoothies right.

And that is exactly why I’m making a smoothie series: Smoothie Diaries! Over the past few years I’ve perfected the art of making smoothies not only tasty but filling. Every once in a while I’ll update the series with a new drink to keep it interesting : )

I’ll start with an easy, but a goody – the chocolate almond banana smoothie.

The almonds give you fabulous energy at any point in the day. The bananas offer hearty texture and, of course, the benefit of fruit! Then there’s chocolate – need I say more?

Chocolate Almond Banana Smoothie

  • 2 cups frozen sliced bananas (or 2 fresh bananas, sliced. If you’re not using frozen bananas, add about 1 – 1 1/2 cups ice to make it cold and slushy)
  • 1 – 1 1/2 cups milk (whatever you have! Soy, almond, skim, 1%….you get the picture)
  • 1 scoop vanilla protein powder (if you don’t have protein powder, you can sub a cup of light vanilla yogurt to get the same effect)
  • 1/2 Tsp unsweetened cocoa powder (if you have chocolate syrup, you could use about 1 Tsp instead of the powder. Just what I had in my cupboard!)
  • 1/2 cup raw almonds (you could sub a heaping Tsp of almond butter if you don’t have raw almonds. If you have both use them! The raw almonds add texture and the butter adds intense almond flavor.)
  • 1 Tsp sugar (It’s not totally necessary, just depends on your taste! The raw almonds needed a little sweetness, so I added it. If you sub almond butter the sugar won’t be needed.)

Throw all the ingredients into your blender and let it go on medium-high until everything’s emulsified. This recipe makes one LARGE serving (about 12oz).