Overnight Oats with Berries and Banana

This recipe is designed to be easily adaptable to your taste preferences.

Yields: 1 serving Prep time: 5-10 minutes (plus overnight chilling)

Ingredients:

• For the Overnight Oats:

  • 1/2 cup rolled oats (old-fashioned oats)
  • 1 tablespoon chia seeds (for extra thickening and nutrients)
  • 3/4 cup milk (dairy or non-dairy like almond, soy, oat, or coconut milk)
  • 1-2 teaspoons sweetener of choice (maple syrup, honey, agave nectar, or stevia, to taste)
  • 1/4 teaspoon vanilla extract (optional, but recommended for flavor)
  • Pinch of salt (enhances flavor)

• For the Toppings (as seen in the image):

  • 1/2 cup sliced strawberries
  • 1/4 cup fresh blueberries
  • 1/2 small banana, sliced
  • 1-2 tablespoons chopped peanuts or other nuts (pecans, almonds, walnuts) – Note: The image appears to show pine nuts or a similar light-colored nut, but peanuts are a common and delicious alternative.

Equipment:

• Jar or container with a lid (like a mason jar or a tall glass as shown in the picture)
• Spoon for mixing

Instructions:

1. Combine Oat Ingredients: In your jar or container, combine the rolled oats, chia seeds, milk, sweetener, vanilla extract (if using), and a pinch of salt.
2. Mix Well: Stir everything thoroughly until the oats and chia seeds are well combined and no dry spots remain. Make sure to scrape the bottom and sides to ensure everything is incorporated.
3. Chill Overnight: Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight (8 hours or more). This allows the oats and chia seeds to soften and absorb the liquid, creating a creamy consistency.
4. Assemble with Toppings: In the morning, give the overnight oats a quick stir. If it’s too thick, you can add a splash more milk to reach your desired consistency.
   • Layer in your toppings as desired. The image shows:
     • A layer of sliced strawberries on top of the oats.
     • Then a sprinkle of blueberries and chopped nuts.
     • Finally, sliced banana on top.
5. Enjoy! Serve immediately and enjoy your nutritious and delicious breakfast!

Tips and Variations:

• Consistency: If you prefer thicker oats, add a bit more chia seeds or use slightly less milk. For thinner oats, add more milk.
• Sweetness: Adjust the amount of sweetener to your preference. You can also use ripe mashed banana for natural sweetness.
• Other Fruits: Feel free to substitute or add other fruits like raspberries, blackberries, mango, kiwi, or peaches.
• Protein Boost: Add a scoop of protein powder (mix it in with the wet ingredients before chilling) for an extra protein boost.
• Nut Butters: Swirl in a tablespoon of peanut butter, almond butter, or cashew butter for added flavor and healthy fats.
• Spices: Add a pinch of cinnamon, nutmeg, or cardamom for extra warmth and flavor.
• Meal Prep: You can prepare a few jars at the beginning of the week for quick and easy breakfasts throughout the week. They typically last 3-4 days in the refrigerator.

Enjoy your homemade overnight oats!

Banana Coffee Smoothie with Creamy Almond Milk

Energize your day with this delicious Banana Coffee Smoothie! It’s a perfect blend of rich coffee and creamy goodness to kickstart your morning.

Ingredients:
– ¾ cup cold strong brewed coffee
– ½ cup almond milk (or whole milk for a richer taste)
– 1 ripe banana
– 1 tablespoon honey or maple syrup (optional)
– A pinch of cinnamon (optional)

Instructions:
1. Brew strong coffee and let it cool to room temperature. For convenience, you can brew the coffee ahead of time and refrigerate it.
2. Peel the ripe banana and slice it into smaller pieces to make blending easier.
3. In a blender, combine the cold brewed coffee, almond milk, banana slices, and honey or maple syrup if you’re looking for a touch of sweetness.
4. If you enjoy a hint of warmth, add a pinch of cinnamon to the mix for flavor.
5. Blend all ingredients on high speed until smooth and creamy. Ensure that there are no lumps remaining.
6. Taste the smoothie and adjust sweetness as needed by adding more honey or syrup, then blend again briefly.
7. Pour the smoothie into your favorite glass, and if desired, garnish with a sprinkle of cinnamon on top. Serve immediately and enjoy!

Nutritional Information: This Banana Coffee Smoothie is a great source of energy, providing approximately 150-200 calories, along with healthy fats, carbohydrates, and essential vitamins from the banana.

Time: Preparation time: 5 minutes | Cooking time: 0 minutes

Berry Protein Power Smoothie

✅ Servings: 1

⏱ Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

• 1 cup mixed berries (fresh or frozen)

  • Blueberries, raspberries, strawberries – full of antioxidants and vitamin C.

• ½ banana

  • Adds natural sweetness and potassium for heart and muscle health.

• 1 tablespoon almond butter

  • Provides healthy fats and protein for satiety.

• 1 scoop protein powder (plant-based or whey)

  • Look for 15–25g per serving; choose unsweetened for fewer added sugars.

• 1 teaspoon chia seeds (optional)

  • Adds fiber, omega-3s, and keeps you full longer.

• 1 cup unsweetened almond milk (or milk of your choice)

  • Low in calories, great for blending.

• A few ice cubes (optional)

  • If you like it colder or are using fresh fruit.

‍ Instructions:

1. Add liquid first:
   Pour the 1 cup of almond milk into your blender. Starting with liquid helps everything blend smoother.

2. Add soft ingredients:
   Drop in the banana and almond butter.

3. Add berries and dry ingredients:
   Add your mixed berries, protein powder, and chia seeds if using.

4. Top with ice (if using):
   Add a few cubes if you’d like it chilled and thick.

5. Blend:
   Blend on high for 30–60 seconds until smooth. Stop and scrape down sides if needed.

6. Taste and adjust:
   If it’s too thick, add more almond milk. Want it sweeter? Add ½ teaspoon of honey or maple syrup.

7. Serve immediately:
   Pour into a tall glass or to-go cup. Enjoy!

Nutrition Estimate (per serving):

• Calories: ~300–350

• Protein: 20–25g (depending on protein powder)

• Carbs: 25–30g

• Fat: 10–15g

• Fiber: 6–8g

Healthy Weight Loss Bowl Recipe – Grilled Chicken Quinoa Bowl

Ingredients (Serves 2):

• 1 cup cooked quinoa (185g)

• 200g boneless skinless grilled chicken breast

• 1 medium avocado (150g)

• 1 cup chopped cucumbers (120g)

• 1 cup cherry tomatoes, halved (150g)

• 2 cups fresh spinach (60g)

• 1 tbsp olive oil (for dressing or cooking)

• 1 tbsp lemon juice

• Salt and pepper to taste

• Optional: chili flakes or a pinch of cumin for flavor

Instructions:

1. Cook quinoa according to package instructions. Let it cool slightly.

2. Grill chicken with a little olive oil, salt, and pepper until fully cooked (about 5–7 minutes each side).

3. Prepare veggies: dice avocado, slice cucumbers, halve tomatoes, and wash spinach.

4. Assemble the bowl: Layer spinach, quinoa, veggies, and chicken.

5. Drizzle with olive oil and lemon juice, then toss gently. Add seasoning to taste.

6. Serve immediately or chill for meal prep.

Estimated Nutrition Per Serving:

• Calories: ~500 kcal

• Protein: ~35g

• Carbs: ~30g

• Fat: ~25g

• Fiber: ~8g

✅ Why This Recipe Works for Weight Loss:

• High in protein → Helps maintain muscle mass and keeps you full.

• Healthy fats from avocado and olive oil → Supports metabolism and satiety.

• Fiber-rich veggies → Aids digestion and reduces cravings.

• Balanced macros → Supports energy while creating a calorie deficit.

Greek Chicken Gyros with Homemade Tzatziki
Recipe
Ingredients:
Chicken Marinade:
2 lbs. Chicken Breast, cut into pieces
1/4 cup Greek Yogurt
3 Tablespoons Fresh Lemon Juice
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Red Wine Vinegar
1 1/2 teaspoon Salt
1 teaspoon Pepper
2 teaspoons Oregano
Tzatziki Sauce:
1 1/2 cups Greek Yogurt
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Lemon Juice
1 Tablespoon Red Wine Vinegar
1-2 teaspoons Salt
1 Tablespoon Fresh Dill, diced
3 Garlic Cloves, finely diced
1 cucumber, grated and squeezed to drain
Greek Salad:
3 Tomatoes, diced
2 Cucumbers, peeled and diced
1/4 Red Onion, diced
2 Tablespoons Fresh Italian Parsley, diced
1 Tablespoon Extra Virgin Olive Oil
Salt and Pepper to taste
Feta Cheese
Serving:
4-6 Greek Pita Breads, Naan bread, or Flatbread
Directions:
Marinate Chicken: Combine chicken, yogurt, lemon juice, olive oil, vinegar, salt, pepper, and oregano in a bag. Marinate for at least 30 minutes, ideally 2-4 hours, or up to 24 hours.
Prepare Tzatziki Sauce: Mix yogurt, olive oil, lemon juice, vinegar, salt, dill, and garlic. Add the drained, grated cucumber. Adjust seasoning as needed.
Make Greek Salad: Combine tomatoes, cucumbers, red onion, parsley, olive oil, salt, and pepper. Toss well and adjust seasoning.
Cook Chicken: Grill the marinated chicken on skewers over medium heat, 5-7 minutes per side, or until fully cooked. Alternatively, cook in a skillet over medium-high heat, 8-10 minutes or until golden brown.
Assemble Gyros: Warm the pita breads, add cooked chicken, top with tzatziki sauce, Greek salad, and additional feta cheese if desired.
Prep Time: 45 minutes | Cooking Time: 10 minutes | Total Time: 55 minutes | Kcal: 350 | Servings: 6

This simple yet captivating recipe is a testament to the joy of simple desserts that provide comfort and enjoyment.

Ingredients

• 1 (16 oz.) can lemon pie filling
• 1 (15 oz.) package yellow cake
• 4 oz. cream cheese, cubed
• 1/2 cup (1 stick) unsalted butter, thinly sliced

How To Make 4 Ingredients Lemon Cream Cheese Dump Cake?

1. Preheat oven to 350º F and lightly grease a square baking dish with butter or non-stick spray.
2. Pour lemon pie filling into the bottom of greased baking dish, making sure to spread it into the corners.
3. Top with 1/2 cake mix, place cubed cream cheese evenly on top, then sprinkle remaining cake mix.
4. Take butter pats (as thinly sliced as possible) and place them in a single layer on top of the cake mix, trying to cover as much of the surface of the cake as possible.
5. Place baking dish in oven and bake for 35-40 minutes, or until toothpick inserted in center comes out clean.
6. Remove from oven and let cool 15-20 minutes before serving.

German Potato Pancakes

This Mediterranean-style flatbread is soft, flavorful, and packed with protein from cottage cheese. It’s perfect as a snack, side, or base for toppings like feta, olives, and sun-dried tomatoes. Unlike traditional Mediterranean breads, this one incorporates cottage cheese for extra creaminess and nutrition while still embracing the fresh and herby Mediterranean flavors.

Prep Time: 10 minutes

Rest Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

For the Flatbread:

1 cup cottage cheese

1 cup whole wheat flour (or almond flour for gluten-free)

1/2 tsp baking powder

1/2 tsp salt

1 tbsp olive oil

1 tsp dried oregano (or za’atar)

1 clove garlic, minced

1 tbsp Greek yogurt (optional, for extra softness)

Optional Mediterranean Toppings:

Olive oil drizzle

Feta cheese crumbles

Sun-dried tomatoes, chopped

Kalamata olives, sliced

Fresh basil or parsley

Instructions

Make the Dough:

In a mixing bowl, combine cottage cheese, flour, baking powder, salt, olive oil, oregano, and garlic.

Mix until a soft dough forms. Add Greek yogurt if the dough is dry.

Knead & Rest:

Lightly knead the dough for about 2 minutes until smooth.

Let it rest for 5 minutes to relax the gluten and enhance texture.

Roll Out:

Divide the dough into 2-3 pieces and roll each into a thin flatbread (about ¼ inch thick).

Cook on Stovetop:

Heat a non-stick pan or cast-iron skillet over medium heat.

Cook each flatbread for 2-3 minutes per side until golden brown and slightly puffed.

Serve & Enjoy:

Drizzle with olive oil and add Mediterranean toppings like feta, olives, and sun-dried tomatoes

Tips & Tricks

For Extra Softness:

Add 1 tbsp Greek yogurt to the dough.

For a Crispy Version:

Brush with olive oil and bake at 375°F (190°C) for 10 minutes.

For a Gluten-Free Option:

Use almond flour or a gluten-free blend.

For Extra Flavor:

Sprinkle with zaatar, thyme, or rosemary before cooking.

Air Fryer Method:

Air fry at 350°F (175°C) for 6-8 minutes, flipping halfway.

Nutrition Facts (Per Flatbread, Without Toppings)

Calories: ~180 kcal

Protein: ~9g

Carbs: ~22g

Fat: ~7g

Fiber: ~3g

You’ll be needing a big spoon for this wonderfully creamy pasta bowl with silky lemon orzo, baby spinach and peas. Oh, you’ll also need around 10-minutes to get this on the table. This is fast food at its most fabulous.

Prep Time: 5 minutes

Cook Time: 7 minutes

Total Time: 12 minutes 

Servings: 3 

INGREDIENTS For QUICK N EASY LEMON ORZO RECIPE 

▢1 tablespoon olive oil

▢1 leek white only, finely sliced (use a small white onion in a pinch)

▢3 garlic cloves minced

▢2 teaspoon dried  oregano

▢1 cup un cooked orzo

▢¼ teaspoon sea salt

▢2 cups vegetable stock

▢½ cup dairy-free milk

▢zest and juice of 1 lemon

▢⅓ cup green peas  frozen or fresh

▢1 tablespoon vegan  butter  spread

▢1 cup finely sliced spinach

▢¼ cup vegan parmesan (optional)

INSTRUCTIONS For QUICK N EASY LEMON ORZO RECIPE 

1. Heat the olive oil in a skillet or pan over low-medium heat. Add the sliced leek and cook, stirring regularly, for 3 to 4 minutes or until the leek is soft.
2. Add the minced garlic and cook for a minute before stirring in the dried oregano and the orzo (risoni).
3. Stir the mixture together and then add the vegetable stock, the lemon zest and juice and the dairy-free milk. Turn the heat up to medium-high and bring the mixture up to a boil before reducing the heat again to a simmer.
4. Cook the orzo for around 7 minutes, stirring regularly to make sure it doesn’t stick to the pan, adding the peas at the 5-minute mark. You want it almost al dente.
5. Remove the orzo from the heat, stir in the sliced baby spinach and a tablespoon of vegan butter and set it aside for a minute for the spinach to wilt and the orzo to finish cooking.
6. Serve with a cook crack of pepper and some fresh herbs. I often use parsley or fresh basil.
7. Add parmesan cheese if you like although it isn’t necessary. Serve and enjoy.

NOTES:

Alternative Topping Suggestions

• finely sliced kale
• asparagus spears
• sliced rainbow chard
• vegan parmesan
• lots of pepper!
• roasted chickpeas served on top
• sauteed shredded oyster mushrooms
• basil

How long can a keep leftover orzo?

You can refrigerate leftover risoni in a sealed container in the fridge for a day or two. While it will be delicious it won’t be as “saucy” after refrigeration.

Can I freeze this lemon orzo?

Yes. Allow the risoni to cool completely before popping it in to a freezer-proof container and freezing it for up to 3 months.

NUTRITIONAL INFO:

Calories: 321kcal | Carbohydrates: 50g | Protein: 10g | Fat: 9g | Saturated Fat: 2g | Sodium: 889mg | Potassium: 344mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2245IU | Vitamin C: 17mg | Calcium: 124mg | Iron: 2mg