Posts Tagged ‘chobani’

Overnight Oats: The Breakfast of Champions

Apr 05 2012



It’s quick. It’s easy.  It’s versatile.  It’s healthy, and it’s delicious.  What more could you ask for? Okay, I suppose there are many more things you could ask for besides breakfast.  But we won’t go there…

Breakfast of Champions: Overnight Oatmeal


By no means is Overnight Oats a new concept.  But there has been a lot of buzz about it lately.  I decided to try it after seeing the recipe on Pepper Lynn .  If you know me well then you know that I have oatmeal almost every day for breakfast. I think it’s time to change things up a bit.  Don’t you?

I call this the Breakfast of Champions (better than a bowl of Wheaties).  It is high in protein, whole grains, fiber, vitamins and Omega – 3′s.  It will keep you full and energized all morning long.  

The best part is that it takes all of 2 minutes to prepare; a MUST for someone with a busy schedule, like myself.

The basic recipe calls for rolled oats, Greek yogurt (Chobani is my favorite), milk and Chia seeds. I didn’t have Chia seeds so I used ground Flax seed instead (an equally healthy seed).

Once you’ve made the basic recipe, you can add just about anything you want to it.  I would try mashed bananas, berries, jam, pumpkin purée, peanut butter, almonds or honey.  Not all at once of course.  That would be what’s known as a kitchen fail.  And who likes to fail?  So choose a few that compliment each other and go from there.

The first time I tried it I mashed bananas and blackberries.  It was absolutely delicious.  Like heaven in a jar.  It was also very filling, maybe even too much so.  It’s like having a bowl of oatmeal with a side of yogurt, a banana and a glass of milk.  You could squeeze 2 servings out of this.

On my second attempt I used Kefir instead of Greek yogurt.  It is like yogurt but not as thick.  It’s consistency falls somewhere between milk and yogurt.  In this case the Kefir took the place of both the milk and the yogurt.  This time I added only 1/2 of a banana and cinnamon.  Another tasty mix.  And not as filling.  I got 1 serving out of this.

Overnight Oats inspired by Pepper Lynn


  • 1/2 cup rolled oats (not instant)
  • 1 tbsp Chia seeds, Flax seeds or any type of nut
  • 1/2 cup Greek yogurt
  • 3/4 cup low-fat or skim milk


  • 1 cup plain non-fat Kefir in place of the yogurt and the milk.


Makes 1-2 servings

Mix all ingredients in a glass mason jar.  If you don’t have a mason jar don’t panic.  Any container with a lid will do.  The jar just makes it look pretty.

Store the mix in the refrigerator overnight.  In the morning add the toppings of your choice.  This is where you can get creative.  So go bananas!  (uhm..no pun intended).

Pepper Lynn says you can add any nut butter, shredded coconut, dried fruit or granola as well.

I say, if this is an afternoon snack and you feel like adding some dark chocolate chips go ahead. I won’t tell.  ;)  And while we are on the subject of snacks, have you seen my latest article on 5 quick and healthy snack ideas?


If you don’t find it sweet enough,  add a small amount of honey or agave nectar.  I stress small amount because even natural sweeteners have calories too.



What’s your favorite way to eat oatmeal?

Healthy Protein Pancakes; Perfect for Breakfast, Brunch or Dinner

Jan 17 2012


Apple Cinnamon Protein PancakesI love pancakes, I love apples and I’m addicted to Greek yogurt.  So when I saw this apple and oatmeal pancake recipe on Fitness & Feta, it grabbed my attention immediately.  I had all the ingredients on hand so I decided to give them a try.  Let me just tell you that this has is one of the easiest pancake recipes I’ve ever made from scratch.  Add in the the fact that it is healthy gives this recipe big bonus points.  It has Greek yogurt and egg whites which make them much higher in protein compared to the regular variety.  And since they are made with rolled oats they are also a good source of  fiber.  Now I know what you’re thinking because I thought the same thing too.  Can pancakes made from oats and yogurt really be any good?  Well the answer is yes and needless to say, I was pleasantly surprised.  They were thick and fluffy, just the way I like them.

Sometimes it’s fun to have an impromptu brunch.  Especially on a lazy Sunday morning.  Or even better, you could have them for dinner.   In case you didn’t know, breakfast for dinner is one of the 7 healthiest food trends for 2012.   In either case,  if you are short on time you can easily whip up a batch of these delicious pancakes along with some eggs (my favorite is sunny side up).  Then throw together a healthy side salad,  add some fresh fruit to your plate and you have a well-balanced, wholesome meal ready in less than 30 minutes.

I got 2 good-sized pancakes out of this.  I should note that I added some extra oats to thicken the batter.  I didn’t measure it but would say I added an additional 1/4 cup.  Next time I plan to add extra cinnamon.  After all, you can never have too much cinnamon in  your pancakes.  So give these a try and enjoy your meal!


  • 1/2 – 3/4 cup rolled oats
  • 1/2 cup liquid egg whites
  • 1/2 cup plain Greek yogurt
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

Apple Topping

  • 1-2 medium apples
  • 2 tbsp lemon juice
  • 2/3 cup water
  • 2 tsp cinnamon


Chop the apples, I didn’t peel mine, and cook them on the stove top with the lemon juice and water.  Make sure you cook them on low until the liquid reduces down to almost nothing.  In the meantime mix the oats, egg whites, Greek yogurt, vanilla and 1 tsp cinnamon together in a bowl.  Prep your griddle pan with some olive oil spray and you are ready to go.  Just like any other pancake you cook them on low until the batter starts to bubble on top.  Once you see the bubbles flip them and cook until the pancakes are lightly browned on both sides

Add the apple topping to the cooked pancakes along with the last tsp of cinnamon.  I thought the topping was sweet enough as is.  But if your heart desires, you could add a small amount of pure maple syrup.  By the way, did you know that 100% Pure Maple Syrup has 54 antioxidants in it?  Good news right?   Just be sure  to use it sparingly because a 1/4 cup has 50 grams of sugar and over 200 calories.

Question for my readers:  What is your favorite pancake recipe and do you make them from scratch?


Good for You Muffins, A Quick And Tasty High Fiber Snack

Nov 07 2011



I’m often asked for recommendations on a good for you, healthy snack.  Something that is quick, tasty and nutritious.  So today I’ve decided to share this delicious bran muffin recipe that I make all the time.  Whenever possible, I prefer to make my own snacks.  It’s reassuring to know the exact ingredients that go into the food we eat. I always feel better knowing that my snacks are wholesome and made without additives. Store bought snacks usually have a long laundry list of ingredients, many of which you can’t even pronounce.  But I always say, you can’t go wrong with homemade.

I know what you’re thinking; you don’t have time to bake.  But I assure you this healthy recipe is quick and easy to make (no mixer needed).  These delightfully moist muffins are rich in fiber,  made without sugar or white flour and they taste good to boot!  Okay, so they do have a small amount of canola oil (2 tbsp to be exact), but that’s a negligible amount considering that it gets spread across 12 muffins.  Other recipes call for as much as 1/2 cup, so we’ve cut out a good amount of the fat.  I will say that I’ve tried bran muffins recipes without any oil at all; they were good but not quite as moist as these.

You can do so many things with this recipe.  You’ll never be bored with the same old flavor.  It’s like having a new snack every week.  The muffins pictured here are made with peeled, diced apples but you could add in just about anything your heart desires.  I’ve used crushed bananas, plump raisins, fresh blueberries and walnuts to mix things up.  Raspberries, cranberries, sliced almonds or pecans would also be a good change-up of flavor.  Get creative and go with whatever is fresh, in season and that you have on hand.  It’s that simple.

These muffins are only slightly sweet so they’re perfect for breakfast or an afternoon snack.  They pair well with a hot cup of coffee or perhaps a flavored green tea.  I like mine with a serving of Chobani non-fat Greek yogurt to add some protein in there.  Sometimes I get a little crazy and spread a tablespoon of all-natural chunky peanut butter on top while the muffin is till piping hot.  Then I chase it down with a cold glass of non-fat milk. Either way it makes for a healthy breakfast or snack packed with fruit, fiber and protein!

Here is the recipe I use, adapted from Bob’s Red Mill Moist Molasses Muffin Recipe.


  • 2 cups Wheat Bran
  • 1  1/2 cups Whole Wheat Flour
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 tsp cinnamon (optional depending on which fruit you use)
  • 1  1/4 cup Milk
  • 1/2 cup Molasses or Honey
  • 2 tbsp Oil
  • 3/4 cup applesauce
  • 1 Egg, beaten
  • 1 tsp pure vanilla extract (optional)
  • 1/2 – 1 cup of fresh fruit of your choice
  • 1/2 – 3/4 cup chopped nuts (optional)


Preheat oven to 400 degrees.  Combine wheat bran, flour, baking soda and baking powder and cinnamon.  In a separate bowl, blend applesauce, milk, molasses, oil and egg.  Add to dry ingredients and stir until moistened.  Stir in your fruit and nuts.  Spoon batter into a muffin tin greased with cooking spray and bake for 15-20 minutes.

Makes 12 – 18 muffins


Question for my readers:  What is your favorite healthy snack?

Originally posted on my Somerville Patch Health & Fitness Blog.