Hands-on time: 5 minutes
Total time: 1 hour
Also called “muesli” in many parts of Europe, you don’t need to soak this no-cook oatmeal overnight. A good one-hour soak in the morning will do the trick. Make it while you’re waiting for your coffee and by the time you get out of the shower it’ll be ready to go.
1/3 C gluten free oats
1 T chia seeds
1/2 C coconut water
2 T plain fat-free Greek yogurt
1/2 small banana
1/4 C small frozen sweet fruit such as raspberries or blueberries
1 T chopped walnuts
- Soak chia seeds in coconut water for a few minutes until the mixture begins to gel. (This step is optional but I find it works better for the short soak version.)
- Add oats and yogurt and stir well.
- Chop banana and put on top. Don’t stir.
- Add frozen fruit, then sprinkle with nuts. Don’t stir.
- Place in the frig for an hour (less is OK but an hour or so is best).
- Mix and eat!
Tips and Time Savers
- If you don’t like it cold, stick it in the microwave for about 30 seconds, then restir. It will be nice and warm.
- It’s fine to not soak the chia seeds first, but you will get a slightly different texture.
- Yes, you can make these the night before if that works better for you. Many people (including myself) prefer the shorter soak time because of the taste and texture of the slightly firmer oat.
- You can omit the yogurt (oh but why?!) and use a nut milk instead.
No need to add any kind of sweetener. The frozen fruit will make it plenty sweet enough.
- Substitute leftover chicken sausage for the ground turkey. Chop the cold sausages into small pieces.
- Skip the turkey browning in step 3, add sausage when you add the marinara sauce.
- Omit meat altogether, or substitute 1/2 can (drained) of chickpeas to make this a vegetarian dish.
- Use the spaghetti sauce you made on Sunday night for the marinara sauce.
- Omit oregano (the sauce has plenty)
This is a wonderful rice dish as a main course. You can spice it up with any of your favorite vegetables and or hot peppers. For a protein-rich version add a drained and rinsed can of black or red beans along with the vegetables
1 cup of fresh broccoli, chopped
1 cup of fresh cauliflower, chopped
1 cup of sliced carrots
2 cups of long grain brown rice
5 1/2 cups of water
2 tablespoons of garlic
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of your favorite dried herb or herb blend (optional)
Combine 2 cups of long grain brown rice and 5 1/2 cups of water in a large saucepan. Bring just to a boil. Add carrots and seasonings, stir and bring to a boil. (Add 1-2 tbsp of butter or oil if desired.)
Reduce heat and cover tightly.
Simmer 30 minutes, then lift cover and quickly add the cauliflower and broccoli. Don’t stir.
Simmer 15-20 minutes longer, or until rice is tender and all the water is absorbed.
Fluff lightly with a fork and serve.
Nutritional Value of Brown Rice (1 cup cooked)
1.8 g Total Fat
0 g Cholesterol
10 mg of Sodium
84 mg of Potassium
45 g Total Carbohydrates
5 g Protein
Nutritional Values of Vegetables (1 cup raw)
.8 g Total Fat
0 mg Cholesterol
89 mg Sodium
2607 mg Potassium
15 gr Carbohydrates
5.26 g Protein
This gluten-free quesadilla is made with corn tortillas that contain no flour. If you aren’t gluten-sensitive, feel free to buy the corn tortillas that have flour in them if you like them better. The GF tortillas I buy from Trader Joe’s have only corn and lime, and as such they are somewhat prone to fall apart with too much handling.
Cutting this into four wedges makes it easier to eat without falling apart.
Here’s a picture, served with a small side of leftover roasted potatoes.
You can make this versatile super smoothie at home in less than 10 minutes. It’s great for a light meal replacement or a post-workout recovery.
This smoothie is LOADED with super-nutrients. I drank one after a 3-mile run and it kept me sated for about an hour.