Overnight Oats: A Guide To Pre-Made Breakfast

Yup, feeding yourself always comes second to feeding your ever hungry little munchkin… or walking the dog, or doing the laundry, or getting in a run, or rushing to shower before work… whatever it is that makes your mornings busy, overnight oats are easy to prep ahead of time to get you through those busy mornings.

BASE

• 1 jar

• 1/2 cup oats

• 1/2 cup milk or almond milk

• 1/4 cup greek yogurt

• mix-in of choice

MIX-INS

• 1 tablespoon each of pumpkin, maple syrup, and crushed pecans

• 1 banana, 1 tablespoon peanut butter

• 1 tablespoon honey, 1/4 cup blueberries (frozen, fresh, or dried)

• 1 scoop protein powder plus any fresh berries

• 1 teaspoon vanilla, raisins, sprinkle of cinnamon

• 1 tablespoon maple syrup, walnuts, dried cranberries

• 1 tablespoon cacao powder, 1 tablespoon honey, crushed almonds, coconut flakes

Coaching: Combine all ingredients in the jar, shake, and store in fridge for up to 5 days.

Sweet Potato Pie Protein Smoothie

A sweet blend of flavors that satisfy the recovery hormones and taste buds at the same time! Sometimes after a hard workout, I am not in the mood for solid food. A protein smoothie is a great way to refuel and not upset the belly.

1/2 cup cooked sweet potatoes (hint: you can cook a large sweet potato and then remove the skin and freeze the potato in an ice cube tray for multiple future smoothie prep)
1/2 cup greek yogurt OR cottage cheese
6 ice cubes
1 scoop whey protein powder
1/2 teaspoon pumpkin pie spice
1/2 teaspoon ground ginger spice
1/4 cup water or milk
stevia or sweetener to taste

Blend all ingredients and top with candied pecans, dried coconut, cacao nibs, granola etc!

Healthy Holiday Recipes

The holidays are such a fun and special time full of many social gatherings... it can be tough to find healthy options to bring that others will enjoy too! I compiled some old and new recipes for you to look over and take to your next holiday party!

BREAKFAST
Blueberry Cream Scones
4 cups flour
½ cup sugar
2 teaspoons baking powder
½ teaspoon salt
2/3 cup room temp butter
1 cup half and half
4 eggs
2 teaspoons vanilla
1 cup frozen or fresh blueberries

Coaching: Preheat oven to 425. Line baking sheet with parchment paper. Combine flour, sugar, baking powder, salt. Cut in butter. In a separate bowl, mix half and half, eggs, vanilla and then pour into the dry ingredients. Combine. Flour a surface an roll dough into a ball as you mix in the blueberries. Cut in half. Start with a ball and then flatten out the dough to about 1.5in thick. Using a knife, cut like a pizza into 6 triangles. Arrange on baking sheets (keeping them far enough apart to expand with baking). Bake 12-15minutes until golden on top.

Frittata
1 head of broccolli
half an onion
1 jalapeno
6 eggs
½ cup greek yogurt
½ cup milk
1 cup shredded cheese
½ cup parmesan cheese
salt & pepper

Coaching: Preheat oven to 375. Spray an 8x8 square baking dish. Dice the broccoli, onion, and jalapeno and spread evenly in the pan. In a mixing bowl, combine the rest of the ingredients EXCEPT the parmesan, and whisk for 1minutes to get the eggs frothy. Pour over top the veggies, sprinkle the parmesan, salt, pepper over the top and bake 30-45minutes until golden on top and eggs have set. Cool 10minutes before serving.

Hazelnut Biscotti with Chocolate & Ginger
Toast 1.5 cups chopped hazelnuts in the oven for 10min at 275
2eggs
1 tablespoon baking powder
1 teaspoon vanilla
1/2 cup flour (white,wheat,almond,gluten free,coconut, etc it all works!)
1/2 cup chopped crystallized ginger
1/2 cup dark choc chips

Coaching: Combine all ingredients, mix well. Place on parchment covered baking sheet in a 1in X 4in log. Bake for 20min at 275. Let cool, slice diagonally into 1/2-1in sections. Lay cut side down on the tray and bake once more for 15min at 300. Cool and enjoy with your favorite hot beverage!

SIDES & ENTREES
Sweet Potato Casserole
4 large sweet potatoes or yams, roasted by wrapping in foil and putting in the oven for 90minutes at 300.
1/2  cup vanilla or maple greek yogurt
2 teaspoons cinnamon
1 teaspoon nutmeg
pinch of salt
Add ins:
½ cup pure maple syrup
¾ cup chopped pecans* reserved for later

Coaching: Preheat oven to 350, spray a 9x9 casserole dish. Using an electric beater or a fork, smash up your roasted sweet potatoes (I keep the skin on since its super nutritious). Add all the ingredients and combine well. Pour into the dish Lastly, drizzle the maple syrup evenly all over the dish. Bake 20 minutes, add pecans on top, and cook another 10-20minutes.

Jalapeno Bison Chili
2lbs ground bison
2 cloves garlic
2 diced jalapenos
1 can (8oz) tomato sauce
1 teaspoon oregano
1 tablespoon cumin
2 teaspoons chili powder
1 cup water
1/4 cup masa flour (corn flour for thickening)
2 cans kidney beans rinsed and drained
1 can diced tomatoes

Coaching: Add minced garlic, jalapenos, and bison to a large pot and brown the meat on medium. Drain. Add the tomato sauce, spices, and water and simmer on low for 1 hour. Mix the masa with 1/2 cup water and add to the chili along with the rest of the ingredients. Simmer an additional 10minutes. Top with your favorite add-ons and enjoy! Serves 6.

Speedy Stuffed Squash
1 acorn, butternut, or kombocha squash cut in half and de-seeded
Brussell Sprouts (diced)
Handful of dried cranberries
Handful of pumpkin seeds
Balsamic glaze
Salt & Pepper

Coaching: Put all ingredients in a bowl and toss to combine. Add 3 tablespoons of water to the bottom of each half of squash. Fill with ingredients. Drizzle with balsamic glaze and sprinkle with salt and pepper. Bake at 425 for 45minutes covered in foil, then uncover for the remaining 15-30minutes. Cool 5min before serving. Serves 2.

DESSERT
Carrot Cake with a Kick
8oz can crushed pineapple (drained and pressed to remove excess moisture)
1.5 cups finely shredded carrots (about 3 whole carrots)
½ cup golden or normal raisins
¼ cup walnuts
¼ cup coconut

2/3 cup whole wheat flour
2/3 cup unbleached white flour
½ teaspoon baking soda
1 teaspoon baking powder
1 teaspoon nutmeg
½ teaspoon ginger
1 teaspoon cinnamon
½ teaspoon salt
½ cup truvia brown sugar (or ¾ cup brown sugar)
½ cup greek yogurt
¼ cup apple sauce
2 eggs
1 teaspoon vanilla

Frosting:
¼ cup greek yogurt cream cheese (or regular)
½ cup greek yogurt
2 tablespoons honey
½ teaspoon ginger
3 tablespoons powdered sugar
2 tablespoons coconut oil (melted)
Optional: Sprinkle ¼ cup crushed walnuts and a ¼ cup toasted coconut flakes over top the cake.

Coaching: Preheat oven to 350. Grate the carrots and place pineapple, carrots, raisins, walnuts, and coconut in a small bowl. In a separate bowl, combine the remaining ingredients and mix thoroughly until well combined. Fold in the carrot mixture. Spray a small cake pan, and pour in batter. Bake 35-45minutes or until toothpick comes out clean. Let cool completely.

For the icing, combine all ingredients and beat with whisk or electric mixer until smooth and creamy. Put in the fridge as the cake cools. Ice the cake, sprinkle with optional toppings, and keep in the fridge until eaten!

Almond Coconut Bites
¼ cup shredded coconut
¼ cup cacao nibs
¼ cup cacao powder
½ cup chopped almonds
7 dates (pitted)
1 tablespoon maple syrup
1 teaspoon vanilla
Sprinkle of sea salt

Opt. Shredded coconut for rolling

Coaching: Place all ingredients in a food processor. Pulse until it starts clumping and if fully combined. Roll into balls and then roll the balls in the extra coconut. Freeze.

Pumpkin Rock N Rolls
¾ cup flour
½ teaspoon baking powder
½ teaspoon baking soda
2 tablespoons pumpkin pie spice
¼ teaspoon salt
3 eggs
1 teaspoon vanilla extract
½ cup truvia (or 1 cup sugar)
2/3 cup pumpkin puree
Optional: powdered sugar sprinkle

Cream Cheese filling:
8oz whipped cream cheese
1/2 cup powdered sugar
3 tablespoons butter
1 teaspoon vanilla extract

Coaching: Preheat oven to 375. Combine dry ingredients. In a separate bowl or electric mixer, whisk the wet ingredients. Add the wet into the dry until just combined. Line a large cookie sheet with parchment paper and pour the cake batter into the middle of the pan. Using a spatula, spread and shape into a rectangle leaving at least 1 inch along every side of the pan. Bake 8-10minutes. Immediately after you remove it from the oven, start at one of the short ends and start rolling the cake towards the other short end with the parchment paper attached so it separates the cake during the roll. Cool completely as you prepare the filling. Mix all ingredients together, if it is too wet, add in a bit more powdered sugar. You want it easy to work with, but not drippy. After your workout, or a few hours, you can gently unroll to load the cream cheese filling. Leaving 1inch on all sides, spread the cream cheese evenly onto the cake. Reroll, removing the parchment paper as you go. Wrap tightly in plastic wrap and chill. Before serving, sprinkle with powdered sugar and slice into 3/4in rolls. Enjoy!

Crushing the Competition Banana Coffee Cake

Perfect for after a cold run, this banana coffee cake is a delicious balance of sweet and healthy. A subtle banana flavor with a crunchy topping... You will find it won't last long because you can't help but have another piece!

• 1 ½ Cup flour
• ½ teaspoon cinnamon
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• ¼ teaspoon salt
• 3 ripe bananas
• 1/4 cup truvia (or 1/2 cup sugar)
• 1 egg
• 1 teaspoon vanilla
• ½ cup greek yogurt

Topping

• ¼ cup maple syrup
• 2 tablespoons flour
• 1 tablespoon melted coconut oil
• 2 tablespoons oats
• 3/4 cup chopped pecans or walnuts

Coaching: Preheat oven to 375, spray a bread pan, muffin tins, or a 9x9 square casserole dish. Combine all dry ingredients in a large bowl. Combine wet ingredients in a smaller, separate bowl, then mix into the dry being sure to combine but not over stir! Pour batter into prepared pan. Mix topping ingredients together, pour over top the batter and then using a fork, press the topping into the batter so it won't crumble off when baked. Cook 15min for muffins, or 20-40min for bread. Check every 5min after 20min until toothpick comes out clean.

Energy Bites for Dayz

Almond Coconut Energy Bites

• ¼ cup shredded coconut
• ¼ cup cacao nibs
• ¼ cup cacao powder
• ½ cup chopped almonds
• 7 dates (pitted)
• 1 tablespoon maple syrup
• 1 teaspoon vanilla
• Sprinkle of sea salt
• Opt. Shredded coconut for rolling

Coaching: Place all ingredients in a food processor. Pulse until it starts clumping and if fully combined. Roll into balls and then roll the balls in the extra coconut. Freeze.

Chocolate Peanut Butter Bites

• 1 cup oats
• ½ cup honey roasted peanut butter
• ¼ cup flax seeds
• ¼ cup chocolate chips
• Cacao powder for rolling

Coaching: Place all ingredients, except chocolate chips in a food processor. Pulse until combined (add 1 table spoon of water at a time if it seems too dry). Stir in chocolate chips and shape into balls. Roll in cacao powder. Freeze.

Vanilla Maple Protein Bites

• ¼ cup slivered almonds
• 2/3 cup almond meal
• ¼ cup almond butter
• ¼ cup vanilla protein powder of choice
• 2 tablespoons maple syrup
• ½ teaspoon vanilla

Coaching: Pulse until combined. Roll into balls and freeze!

Almond Crunch Breakfast Bites

• ½ cup brown rice crispy cereal
• ½ cup oats
• ¼ cup almond butter
• ¼ cup dark choc chips
• 1 tablespoon honey
• 1 tablespoon flax seeds
• 1 teaspoon vanilla
• pinch of sea salt

Coaching: Combine all ingredients in a bowl. Be patient with stirring and slowly incorporate the dry into the wet. Add 1 table spoon of water, stir and let sit for 1 minute before rolling into balls. If it is too dry, add 1 more tablespoon of water. If too wet, add 1 tablespoon of oats. Store in fridge or freezer.

Pumpkin Spice Energy Bites

• 12 large pitted dates
• 1 cup oats
• ¼ cup pepitas (pumpkin seeds)
• ¼ cup pumpkin puree
• 1 tablespoon maple syrup
• 1 tablespoon flax seeds
• 1 teaspoon vanilla
• 1 teaspoon pumpkin pie spice
• Salt IF pepitas were not salted
• ¼ cup total mix-ins of choice (Mini choc chips, dried cherries, dried cranberries, pepitas, pecans)

Coaching: Pulse all ingredients in the food processor until combined. Add mix-ins and hand stir. Put in the fridge for 30minutes or more. Remove, and roll into balls. Store in the fridge or freezer!

Recovery Quiche 2.0

Breakfast, lunch, dinner... this quiche works for any meal. Full of healthy ingredients, protein, and flavors. The best part is that left overs taste just as good. (Remember, you can sub the meat for extra veggies, and if you don't like these veggies, choose your own variation! There are no rules, so be creative).

• 3 cups shredded sweet potato (1 medium sized potato)
• 1 cup cooked sausage
• 8 oz chopped mushrooms sautéed
• ½ sweet onion sautéed
• 1 cup sweet corn
• 6 eggs
• 1 cup ricotta cheese
• 1 tablespoon rosemary (or a few diced sprigs of fresh herb)
• Salt and pepper to taste

Coaching: Preheat oven to 400. Shred sweet potato. Oil 9x9in pie pan. Put shredded potato in the pan and pack down to completely cover the bottom. Spray or oil the top of the potatoes. Place in oven for 10minutes. Cook sausage on stove top, set aside. Use the same pan and with the sausage juices sauté mushrooms, onion, and corn. Combine the rest of the ingredients in a bowl and whisk until light. Put the sausage and veggies on top of the crust and spread out evenly. Pour the egg mixture on top and bake 25-35minutes until eggs are cooked through. Cool 10minutes before eating.

Hop to It Breakfast Cookies

GINGER anything is my fav, the perfect kick that gives you a nice boost of energy as you rush out to crush life and fitness goals. Easy to make, healthy ingredients, and tastes great.

• 1.5 cups oats
• ½ cup flour (almond, WW, or other!)
• ¼ cup maple syrup
• ¼ cup apple sauce (can sub pumpkin or mashed banana)
• ¼ cup greek yogurt (or coconut oil for vegans)
• 2 large carrots finely grated
• 1 inch fresh ginger root finely grated (if you freeze it before you grate it is so much easier)
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• 1 teaspoon baking powder
• ½ teaspoon salt

Add ins: 1 cup of any or a combo of the following, raisins, choc chips, walnuts, dried cranberries, pecans, coconut flakes.

COACHING: Heat oven to 350. Combine all ingredients. Mix. Stir in your desired Add-ins. Using a ¼ cup scoop, lightly pack to hold shape and then plop on a oiled baking sheet or a baking sheet covered in parchment paper. Bake 15mins. Let cool before storing.

Tour 'de Cobbler

Tour ‘de (peach) Cobbler

Nothing says summertime like a fruit cobbler. I stopped by a fruit stand, and they had a huge box of peaches that were "seconds" on sale... PERFECT for making this dessert that doubles as breakfast because it's so healthy. 

• Base:
  10-12 chopped ripe Peaches (seconds/bruised ones work great! OR, use any fruit or frozen fruit to fill the baking dish ¾ of the way)
  2 tablespoons corn starch
  1 teaspoon nutmeg
  1 teaspoon ginger
  a few squirts of lemon juice
   
• Topping:
  1 ½ cups oats
  1 cup flour (almond meal for gluten free)
  1 cup crushed pecans or walnuts
  ½ cup maple syrup (can sub honey or brown sugar)
  ¼ cup greek yogurt
  ¼ cup coconut oil
  1 teaspoon vanilla

Coaching: Preheat oven to 400. In a large baking dish (9”x13”) combine all the base ingredients to fill ¾ of the height of the pan. In a medium sized bowl, use a fork to mix the topping ingredients thoroughly. Crumble the topping evenly over top your fruit, and bake for 30-40minutes. Let sit for 10minutes before serving or chill and serve within 3 days!

*Serve with vanilla ice cream for dessert and greek yogurt for breakfast

Summer Smoothie

Mango is my favorite... add in some sweet Strawberries, Greek Yogurt for protein, Banana for creamy texture, and OMG this smoothie hits the spot after a summertime run. It's easy to make, and versatile with ingredients... so get creative and whip up your own!

• 1/2 mango (peeled)
• 1/2 cup frozen strawberries
• 1/2 frozen banana
• 1/2 cup plain greek yogurt (or any greek yogurt)
• 1/2 cup almond milk (or any milk)
• 4 ice cubes
• sweetener to taste

Coaching: Blend all ingredients, and enjoy!

Athlete Cookies

Ever finish a long run, and just NEED a cookie? Well, if you can't relate, you can stop reading. If you know the feeling, these cookies are a MUST. Even picky Dillon loves them. I can't take all the credit, my friend Annika (wife of Pro Athlete Aaron Braun), invented the recipe when she became gluten intolerant. So YES, they are gluten free (and can be dairy free if you get the right kind of choc chips!) Ready, set, bake!

• 1/2 Cup Unsweetened Applesauce
• 1/2 Cup Peanut Butter
• 1/4 Cup Honey
• 2 Cups Gluten Free Rolled Oats (or any oats)
• 1/4 Cup Coconut Flakes
• 2 Tablespoons Flax Seeds or Hemp Seeds
• 1 Teaspoon Baking Powder
• Walnuts and Chocolate Chips (your desired amount, or add your other favorite mix-ins!)

Coaching: Preheat oven to 350, mix all ingredients together. If it is too dry, add more applesauce/honey/peanut butter. Plop onto a baking sheet covered in parchment paper. Bake for 10-15mins... Take them to your next group run and they will be devoured!