How to Make No-Cook Overnight Oats Without a Recipe

The only ratio you need to remember is 1:1. You'll soak 1 part rolled gf oats with 1 part liquid, overnight. Use less liquid if you want thicker oatmeal, more if you like it runny.

You can use water or any type of milk -- almond milk, soy milk, coconut milk -- and feel free to add even a splash of orange juice if that's your thing! 

Instructions: 

1. Sweeten and flavor the oatmeal with whatever appeals to you: raw honey, pure fruit jam, real maple syrup, cinnamon, vanilla extract, citrus zest … the list goes on. Then get creative: Add nuts, cacao, dried fruit, raw unsweetened shredded coconut, seeds (definitely add a tablespoon of chia, ground flax, hemp seeds, sunflower and/or pumpkin seeds. If you do you may need a little extra liquid, because those will absorb more), berries, bananas or even nut butter.

2. Give it a stir, pack it into a jar, then let the jar sit overnight in the refrigerator.

3. In the morning, top with fresh ingredients -- fruits, granola, honey, a dollop of peanut butter -- or simply take the whole jar for the road!!

Another Recipe Option:

Use 1 can full fat organic coconut milk.

Pour into bowl with 1/3 cup chia seeds, vanilla, cinnamon, berries if you'd like, and any of the other above things I listed for taste, crunch, and texture. Add any desired sweetener to taste; stevia, raw honey, or maple syrup. Stir and soak for several hours in the fridge. Stir after soaking, and later when you're ready to eat it add any extra nuts or a banana on top.

Play around with different mixtures. It's fun to try different ones but my WHOLE aim with choosing these for you is that it's EASY to make in advance and then you just have it ready to go! Yes, in a jar you can take with you!!

Fun Time Fudge

Ingredients:
1/2 cup coconut oil
¾ cup cacao powder
¾ cup creamy almond butter (or nut butter of choice)
⅓ cup maple syrup, honey, coconut nectar or monk fruit sweetener
1 teaspoon vanilla
⅛ teaspoon salt

Instructions:
1. Line a small baking pan with foil or parchment paper - I used a 9x5” loaf pan for a thick fudge. You can use an 8” square pan if you want thinner pieces.

2. Melt coconut oil in a saucepan over medium-low heat (or in the microwave for about 30 seconds to a minute). Whisk in the cacao powder, nut butter, sweetener (add more to desired sweetness), vanilla, and salt into the melted coconut oil until completely smooth.

3. Pour mixture into the prepared pan. Refrigerate until chilled and firm, about 2 hours.

4. Using a sharp knife, cut into squares. Sprinkle with flaky sea salt if desired or any other toppings—nuts, seeds, cacao nips. Store at cool room temperature or in the refrigerator.

Healthy Edible Cookie Dough Treats

Ingredients:

1/2 cup coconut flour

1 cup almond flour

½ tsp. pink sea salt

1 tsp. vanilla extract (I like to add a little extra)

1 Tbsp. melted coconut oil

4 Tbsp. coconut nectar (or monk fruit sweetener)

½ cup coconut milk

1/3 cup dark chocolate chips (I like Lily’s) or break up pieces of %70 or higher organic dark chocolate bar.

Optional: add in a dash of cinnamon

Directions:

Measure out the almond flour, coconut flour, salt, vanilla, melted coconut oil, coconut nectar, coconut milk, and dark chocolate chips. Roll into balls. Enjoy! You can keep them in the fridge or freezer for snacking.

Spicy Chocolate Smoothie

Ingredients

• 1 heaping teaspoon of raw cacao power (and cinnamon—also add ginger, pinch of turmeric, and fresh ground black pepper- yes do it)

• 1 cup vanilla unsweetened almond or coconut milk

• 1 and 1/2 Tbsp OR 1/4cup (gluten free) oats (can be soaked or not)

• 1/2 medium-sized banana, frozen or room temperature but not overly ripe (save those for banana bread)

• 1 tablespoon freshly ground flax

• 3 tablespoons hemp seeds

• 2 tbsp water

Instructions

Heat the almond/coconut milk. (Microwave or stove top) until the mixture is warm. Add to blender. (do NOT boil)
Add the oats, banana, hemp, flax, water and approx. a fifth of the almond milk to your blender. Add in an extra splash of cold water if you think the liquid is too warm or too thick. 
Blend on high for a minute until the oats and seeds have been completely incorporated.
While blending, further heat the rest of the almond/chocolate mix until hot, but not boiling.
Pour the blended oat mix into your cup, stir in the almond/chocolate mix and serve.

Warm Apple Smoothie

Ingredients

• 1/2 lemon

• 2 cup (warmed) water

• 1 green apple, roughly diced

• 2 handfuls of baby spinach

• 1-inch ginger, peeled (or powder if you need)

• 1 Tbsp cinnamon

• Scoops protein powder that you have been using

Directions

Juice 1/2 a lemon and pour the juice into a blender
Add the (WARMED) water, apple, spinach, ginger, cinnamon and protein powder and blend until very smooth.
You can enjoy at this apple cider smoothie at room temperature or warmed with the water you add.

Winter Squash, Tahini, and Raddichio Salad with Cardamom

Ingredients

• 1 acorn squash

• 2 tsp cinnamon, ground

• 1 Tbsp honey + 1/4 cup honey

• 1 Tbsp extra virgin olive oil

• 1/2 head of raddichio

• 1/4 cup tahini

• 1 clove garlic, minced

• 1/4 tsp pink salt

• juice of 2 lemons

• 3 Tbsp warm water

• 1/4 cup raisins or currants

• 1/8 tsp cardamom, ground

• 1/2 cup water

• 1/4 cup honey

• mixed greens

Directions

1. Preaheat oven to 450 degrees.

2. Wash the acorn squash, cut in half, and scoop out the seeds.

3. Slice the squash into about 24 large crescent shaped slices, leaving the skin on.

4. Toss the squash with 1 Tbsp of honey, cinnamon, and olive oil.

5. Place on a lined sheet tray. Transfer the tray to the oven and bake for about 12-15 minutes, or until the squash is lightly charred on the edges and just tender all the way through. Be careful not to overcook. While the squash is cooking, prepare the other ingredients.

6. To make the raisins, combine them with the remaining honey, water, and cardamom in a small pot.

7. Bring to a simmer and cook on very low heat for 5 to 10 minutes, or until the raisins have plumped and the sauce has become syrupy. Remove from heat and cool.

8. To make the dressing, place the minced garlic in a bowl with the salt, lemon juice, and tahini paste, before slowly drizzling in the warm water. If sauce seizes and gets lumpy - simply drizzle in a little more water until the dressing is smooth again. Taste and adjust seasoning if necessary.

9. To assemble the dish, cut the half head of radicchio into long ribbons, removing the core. Place in a large bowl with the squash. Toss in the raisins and their syrup, and then drizzle the lot with about 3 Tbsp of the tahini dressing.

Delicious Matcha Fudge

Ingredients:

• 1/4 cup (55g) raw cacao butter

• 1/2 cup (120g) raw cashew butter

• 1 tbsp (28g) ghee

• 1 tbsp (28g) coconut oil

• 2 tbsp (56g) coconut butter

• 1/3 cup (80ml) full fat coconut milk

• 2 heaping tbsp matcha green tea powder

• 2 heaping tbsp maca powder

• 1 tbsp vanilla

• 4 tbsp monk sweetener (or more if need be --- taste as you go!)

• 2 tsp Ceylon cinnamon

• Optional: pumpkin seeds/sunflower seeds or cacao nibs for sprinkling on top

Instructions:

Melt cacao butter, coconut butter, and ghee with coconut oil in a Bain Marie (stove top), or in the microwave in 30 second intervals, stirring between each one; approximately 2-3 minutes in total.

Ensure coconut milk is at room temperature and shaken. Allow melted butters and oil to cool a little (just a couple of minutes!) before whisking with all other ingredients until smooth. 

I use silicon trays because the fudge comes out easily after refrigeration. There are many different sizes of the silicon trays that work well for these, OR you can pour it into a 1 lb. loaf tin lined with parchment paper, and then cut into smaller pieces. Sprinkle with chopped pistachios or any other seeds/nuts/cacao nibs! 

Allow to firm up in the fridge overnight or for at least 2 hours. Store in the fridge in a sealed container for up to one week or in the freezer for up to one month. 

Easy, Healthy Cauliflower (or substitute!)

Servings: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes

Ingredients
•4 cloves garlic, unpeeled
•1 tablespoons extra-virgin olive oil
•1 heads cauliflower, trimmed into florets
•1/4 cup chicken stock OR veggie stock/broth
•2 and 1/2 tablespoons melted ghee
•1 teaspoons fine sea salt
•1/4 teaspoon freshly ground black pepper, plus more for garnish
•Chopped fresh thyme, for garnish

Modify this recipe by adding in sweet potatoes and sautéed onions, or other spices like garam masala, a pinch of red pepper flakes, rosemary or thyme. If cauliflower isn't for you, triple the recipe and try parsnip-turnip puree - it's DELISH!

Directions
Preheat the oven to 425°F. Put the garlic in a small, heatproof dish and drizzle with the olive oil. Cover and roast for 15 minutes. Set aside to cool. While the garlic is roasting, put the cauliflower in a saucepan with 1/2 inch of water. Cover and steam over medium-high heat for 10 minutes, or until tender. Drain well and transfer the cauliflower to a food processor. Squeeze the papery garlic skins to release the cloves. Add the garlic to the food processor along with the stock, ghee, salt, and pepper. Process until smooth and fluffy. Transfer to a serving bowl, garnish with the pepper and thyme, and serve warm.

You can make this dish up to 4 days in advance. Reheat in a dry skillet over medium-low heat until warmed through, about 10 minutes, or in a covered dish in a 350°F oven.

Oatmeal Cookie Without Oats!

Ingredients:
•¼ cup unsalted grass fed butter OR ghee (or organic palm shortening)
•1 large egg at room temperature
•⅓ cup monk sweetener
•1 teaspoon vanilla
•4 teaspoons cinnamon
•¾ teaspoons nutmeg
•1 cup blanched almond flour
•2 tablespoons coconut flour OR tigernut flour
•½ teaspoon baking soda
•½ teaspoon sea salt
•2 teaspoons finely ground flax seeds*
•¾ cup finely shredded unsweetened coconut
•1/3 or 1/4 cup currents

May use 1/3 cup chocolate chips instead of currents.

Instructions:
Preheat the oven to 350°F. Place the butter/ghee or shortening and egg in the bowl of a stand mixer and cream for 1 minute on high. Alternatively, use an electric hand mixer. Add the monk sweetener and vanilla and mix for another minute, until creamy. Place the cinnamon, nutmeg, flours, baking soda, salt, and flax seeds in a small bowl and stir to combine. Slowly add the dry ingredients to the wet and mix for another minute, until combined. Scrape down the sides of the bowl, then mix again for 30 seconds. Add the coconut and currents or chocolate chips, then mix again for a minute. Using an ice cream scoop or a large spoon, drop balls of dough the size of a golf ball onto a cookie sheet lined with parchment paper. Place another piece of parchment paper over the balls, then use a spatula to gently press the balls down into circles about ¼ inch thick and 2 inches in diameter. Place in the oven and bake for 9 to 10 minutes, until the edges are lightly browned. Cool on a wire rack completely before eating. Store in an airtight container in the refrigerator for later use.

Jessica's Favorite Fall Salad

Servings: 4

Ingredients:

Roasted Squash

• 1 small acorn squash- cut in half, seeds scooped, sliced width-wise to create half moons

• 2 tbsp coconut oil or extra virgin olive oil

• 1 tbsp maple syrup or raw honey (optional)

• Freshly ground black pepper

Spicy Sunflower Seeds

• 1/2 tbsp coconut oil or extra virgin olive oil

• 1 tbsp harissa spice blend

• 1/4 cup raw sunflower seeds

• 1 tsp maple syrup

Lemon Poppy Seed Dressing

• 1 tbsp poppy seeds

• Juice of 2 lemons

• 2 tbsps extra virgin olive oil

• 1 tbsp apple cider vinegar

Salad

• 4 cups mixed seasonal greens (I used mizuna, arugula, red mustard but any good green will do!)

• 1/4 cup (apple juice sweetened) dried cranberries (optional)

Directions:

Roasted Squash
Preheat oven to 375. Line two sheet pans with parchment paper. Coat squash with coconut oil, maple syrup, and black pepper in a bowl. Spread squash slices out on sheet pans and roast until golden and caramelized, around 45 minutes

Spicy Sunflower Seeds
Mix together coconut oil, harissa, and maple syrup in a bowl. Toss seeds in oil and spice mixture to evenly coat. Turn down oven to 350. Using one of the same sheet pans from the squash, spread seeds out evenly. Roast for 10 minutes, tossing with a wooden spoon half way through cooking.

Lemon Poppy Seed Dressing
Whisk all ingredients together

Toss salad greens with 3/4 of the lemon poppy seed dressing. Arrange sliced squash over greens. Scatter the cranberries and sunflower seeds over greens and squash. Top with the remaining dressing.

Healthy Tahini Cookie Recipe

Ingredients:

• 3 TBSP water

• 1 TBSP ground flax

• 1/2 cup tahini

• 1/2 cup Tigernut Flour

• 1/2 cup Monk Fruit sweetener

• 1 tsp baking powder

Chocolate chips or chunks. I often recommend you buy Lily’s (http://lilyssweets.com/baking-chips/) OR Enjoy Life chips. They sell them at Whole Foods. If you’d rather break up a dark chocolate bar then I always suggest a 70% (or higher)organic dark chocolate.

Instructions:

Preheat oven to 350. Blend water and flax then refrigerate it for 10 minutes. Mix it with the flour, tahini, sugar and powder. Once dough is formed, stir in chocolate. Bake on cookie sheet only 10-15 minutes until slightly brown on edge. Top with a pinch of pink salt and enjoy!

Easy and SO good for you!!

Credit @ Organic Gemini Tigernut Flour

Beet soup: Borscht!

Ingredients:

• 1 pound beets, peeled and cut into matchsticks or chunks.

• 2 medium onions, sliced into half-moons.

• 2 large carrots, cut into matchsticks or circle slices

• 3 purple potatoes if desired.

• 3/4 pound white cabbage (I use any/all kinds of cabbage for this), cut thinly into shreds.

• 2 tablespoons olive oil.

• 5 cups vegetable stock.

• Juice of 1/2 a lemon.

• Salt and pepper to taste.

Instructions:

In a large soup pot, bring 5 cups of water and 5 cups of vegetable stock to a boil with quartered beets. Cook on medium heat, a simmer, until beets are fork tender. This takes about 20-30 minutes. After the beets are cooked add lemon juice, salt, pepper, and potatoes, and a splash of apple cider vinegar and cook for another 10 minutes until the potatoes are tender then take off the heat. Put the pot of soup into the refrigerator to chill for at least 2 hours. Carefully transfer the soup to a high-speed blender in small amounts to blend half the mixture at a time or you can use an immersion blender in the soup pot. Blend the soup until it’s creamy. OR keep chunky if so desired. To serve, add chilled borscht into bowls and garnish with optional toppings, (sour cream, coconut yogurt, avocado. I like to add pinches of parsley or cilantro for garnish). Store in an airtight glass container for up to 1 week.

Very Versatile Mashed Tempeh

Servings: 2

Prep Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

• 1/2 cup arame

• 8 ounces tempeh

• 1/2 small onion, finely diced

• 1/2 cup water

• 1/2 cup finely chopped celery, 1 or 2 stalks

• 2 tablespoons tahini

• 1 tablespoon ginger juice

• 1 tablespoon fresh lemon juice

• Sea salt to taste

Directions:

Rinse arame and soak for 2 minutes. Place tempeh, onion and arame in a pot. Add water and bring to boil, reduce heat to low and cook for 30 minutes, stirring occasionally. When done cooking drain any excess water through a strainer and transfer to a mixing bowl. Mash with fork. Add celery, tahini, ginger juice and lemon juice. Mix well and add salt to taste. 

For an extra kick, add 1/2 a diced pear and a few splashes of umeboshi vinegar. 

Use the mashed tempeh to make a sandwich on whole grain bread or use as a filling for a wrap by putting a scoop inside a collard leaf or sheet of nori and rolling it up. 

Tempeh Croutons

Servings: 4

Prep Time: 10 minutes

Cooking Time: 45 minutes

Ingredients:

• 1 package tempeh

• 1/2 cup olive oil

• 1/2 cup apple cider vinegar

• 2 tablespoon shoyu

Directions:

Slice tempeh into bite-size cubes. In a bowl, mix together the oil, vinegar and shoyu. Add tempeh and mix well. Place tempeh in a baking dish or on a cookie sheet and bake at 325 degrees until golden brown, about 45 minutes. Let cool and serve in your favorite salad.

Vegan Shiitake Miso Cleansing Soup

Prep Notes

Cooking Time

45 minutes

Yields

6-8 servings

Ingredients

• 8 cups water

• 1 large napa cabbage, sliced (about 8 cups)

• 2 large leeks, thinly sliced, rinsed well

• 1 cup dried shiitake mushrooms, rehydrated in warm water and sliced (2 cups after rehydrating)

• 3 carrots, diced

• 1 inch ginger, sliced into large slices

• 1/3 cup white miso

• 1 teaspoon sambal oelek (fresh chili paste)

Directions

1. Heat water to boiling. Add cabbage, leeks, shitake mushrooms, carrots and ginger.

2. Return to boil and then reduce to a simmer.

3. Simmer for 45 minutes or until cabbage, carrots and mushrooms are soft.

4. Remove from heat and add miso and sambal oelek, stirring until well incorporated.

Notes

-Remove the ginger before serving.

-You can add the Shiitake soaking water to the soup.

Healthy Cream of Mushroom Soup

Prep Notes

Cooking Time

30 minutes

Yields

2 1/2 cups

Ingredients

• 1/2 onion, diced

• 3 Tbs. bacon grease or ghee

• 8 oz. diced portabello or baby bella mushrooms (or mushrooms of your choice)

• 1/2 cup coconut milk

• 1 3/4 cup stock/broth of choice

• Optional: 1 tsp. arrowroot flour, to thicken the soup

• Sea salt and pepper, to taste

Directions

1.In a soup pot, saute the onion in the ghee over medium heat until starting to caramelized, about 7 minutes, stirring frequently. Add the mushrooms and sauté until golden and softened, about 5 minutes. 

2.Add in the coconut milk and 1 1/2 cups of broth (carefully, it will splatter). Bring to a boil, then cover and simmer over low head for about 15 minutes, until mushrooms are soft. 

3.Puree using an immersion blender or a standing blender. Add an additional 1/4 cup of broth if desired to thin the soup. 

4.If a very thick soup is desired (such as for a Green Bean Casserole), combine 1 tsp. arrowroot powder with 1 tbs. of water. Place the pureed soup back in the soup pan over medium heat, and whisk in this slurry. Cook for a minute or two until thickened. 

5.Season soup with salt and pepper.

Green Dream Broccoli Soup

Prep Time

5-10 minutes

Prep Notes

Yields

2 large servings or 4 small ones

Ingredients

• 4 cups fresh steamed broccoli florets (feel free to use the stems, too)

• 1 large cooked sweet potato, skin removed and discarded•½” knob of fresh turmeric root (or 1 teaspoon, ground turmeric)

• 2 tablespoons, organic, pastured ghee or your choice of healthy fat (1/2 of a large avocado works too!)

• 1 tablespoon MCT or coconut oil (if using coconut oil, melt it first)

• 2 tablespoons freshly squeezed lemon juice

• ¼ teaspoon sea salt, or, to taste

• green onions, chopped, for topping (you can also steam them with the broccoli if you prefer. I like them better that way because they aren't as potent)

Directions

1. Combine the steamed broccoli, sweet potato, turmeric, ghee (or avocado), oil, lemon juice, and salt into the pitcher of a high-speed blender.

2. Process on high or until ingredients are smooth (about 90 seconds).

3. Serve warm, with green onions on top.

Credit

Author: Carrie Forrest, MBA/MPH

Crock Pot Coconut-Cauliflower Stew

Prep Notes

Slow cooker recipes are GREAT for winter! Try this super simple stew. 

Yields

8 servings

 

Ingredients

• 2 ½ cups dried split peas, rinsed well and drained

• 1 medium onion, chopped

• 1 medium head cauliflower, cut into florets

• 1 medium bunch carrots, chopped into large pieces

• 1 cup sun-dried tomatoes, rehydrated in hot water for at least 5 minutes (see directions below)

• 1 tablespoon each dried parsley and oregano

• 4 cups homemade or boxed low-sodium vegetable or chicken broth

• 2 cups filtered water

• 1 can full-fat coconut milk

• fresh lemon juice (optional), for topping

• chopped scallions and pumpkin seeds (optional), for topping

• cooked brown or white rice (optional), for serving with the stew

Directions

1. Rinse and drain the split peas and add to a medium or large crockpot.

2. Add the onions, cauliflower, carrots, tomatoes, and dried herbs to the pot.

3. Rehydrate the sun-dried tomatoes by placing them in a small bowl and pouring hot water over them. After about five minutes, carefully drain and discard the hot water. Place the re-hydrated tomatoes in the crockpot with the other ingredients.

4. Pour the broth and water over the ingredients. Don’t worry if all the vegetables aren’t covered, they will break down during the cooking time.

5. Place the lid on the crockpot and cook on low for 6-8 hours.

6. Once the time is up, pour in the can of coconut milk and use a large spatula to stir everything together, gently breaking up the cauliflower.

7. If you want a thicker texture to the stew, use a hand immersion blender until the stew has the texture you like.

8. Serve the stew hot, topped with chopped scallions and pumpkin seeds, if desired. For added intensity of flavor, I also recommend squeezing a bit of fresh lemon over the top of the stew.

9. The stew is also great served with cooked white or brown rice.

The coconut milk is the essential final ingredient and transforms the peas and veggies into a creamy, delicious meal, seen here served with cooked rice and topped with the scallions and pumpkin seeds.

Notes

Credit

By Carrie Forrest, MBA/MPH

Creamy Parsnips Soup with Polka Dots

Prep Time

10 minutes

Cooking Time

25 minutes

Yields

4 people

Ingredients

• 4-6 parsnips, cut into chunks

• 1 large yellow onion, cut into chunks

• 1/2 teaspoon nutmeg

• 1 teaspoon sea salt

• 4 cups water

• 1 cup green peas

Directions

1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.

2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.

3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.

4. Add green peas and mix with a spoon.

5. Once peas are heated through, serve in individual bowls

Notes

Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Try replacing some of the parsnips with carrots!

Creamy Celeriac Soup

Prep Notes

Cooking Time

30 minutes

Ingredients

• 2 small red onions

• 3 leeks

• 3 tablespoons ghee or coconut oil

• 1 garnet yam or sweet potato

• 1 head cauliflower

• 1/2 head celeriac

• 4 cups broth

• 1-1/2 cups full-fat coconut milk

• 1 teaspoon sea salt and more to taste

• fresh black pepper

Directions

1. Peel and chop the onion. Set aside. Halve the white part of the leeks and cut into half moon slices. 
2. Heat a soup pot over medium heat. Add the onion and leek and allow to sweat for a minute or two. Be sure they don't burn or stick to the bottom of the pan. Add the ghee, stir, cover the pot and allow to cook gently over a medium-low heat for about 10 minutes. 
3. Peel and cube the yam. Halve the cauliflower and break into florets. Peel the celeriac and chop into cubes. Add all three vegetables to the pot with the onions and leeks. Stir to coat with ghee. 
4. Add the broth and one teaspoon of salt. Bring to a boil. Cover. Reduce heat and simmer for 15 minutes. 
5. Add the coconut milk, stir, and let sit to cool for 15 minutes. 
6. Blend half the soup and return it to the pot with the unblended portion. Reheat. Add black pepper and more sea salt to taste (you may need quite a bit more salt if your broth does not have added salt). Serve!