Free Fitness Friday: TRX Full Body Workout #2

Happy Friday, friends! It's Friday and I am super happy today since today marks my sixth week of the Dietetic Internship and my last day at the Long-Term Care facility. While I am sad to leave the residents at the facility, I am looking forward to my next rotation at Lakewood Ranch Medical Center for my Acute Care inpatient rotation!

I am also looking forward to the end of the work day so I can get myself to the gym for another high-intensity TRX Full Body Workout! For this Free Fitness Friday workout, you will need a TRX strap set (or a similar piece of equipment), a box or sturdy chair, and may want a yoga mat for some of the exercises. This workout can be performed as its own AMRAP-style workout or added to the end of another full body workout to exhaust the muscle fibers and maximize the training results! Either way, I know you will burn some serious calories and may actually have fun while doing it!

This week's Free Fitness Friday workout: TRX Full Body Workout #2

For this workout, perform each exercise for the prescribed number of repetitions and move onto the next exercise with minimal rest in between. Complete exercises 1-5 with no rest between each exercise, then rest for 30-60 seconds before starting back at exercise #1. Repeat exercises 1-5 for 4-5 rounds (or AMRAP in 30 minutes).

Here is the workout:

1. TRX Single leg box squat (10 reps each leg)
2. TRX Bicep curl ups (10 reps)
3. TRX Tricep overhead extensions (10 reps)
4. TRX hamstring curls (10 reps)
5. TRX mountain climbers (30 seconds)

Here is the video to demonstrate how to perform each exercise. Be sure to use proper form when completing each exercise and feel free to contact me with any questions or comments!

Happy Free Fitness Friday, friends ... and have a great weekend ahead! I know I will have a wonderful weekend in Nashville for FNCE with great RD mentors and wonderful friends in the field of nutrition and dietetics!

Meal Made in Minutes: Pumpkin Pie Protein Overnight Oats

Happy Sunday, my friends! And this Sunday is especially happy since I am going to finally meet my best friend's new baby boy!! I have been counting down the days until today and have been anxiously awaiting my chance to go visit the little munchkin since he was born three weeks ago!

I have been so focused on this coming weekend that I totally forgot about the first day of Fall! Now it may not feel like Fall here in Tampa, but PUMPKIN is officially in season and I have one of the best breakfast recipes with pumpkin that I am sure you will FALL in love with (pun intended)!

The best part is that this recipe takes minutes to make the night before and your breakfast will be waiting for you when you wake up!

This week's Meal Made in Minutes: Pumpkin Pie Protein Overnight Oats

Three batches of Pumpkin Pie Protein Overnight Oats!!

Ingredients:

• 1/3 cup Rolled Oats (I used Gluten-Free Rolled Oats)
• 2 tbsp. (1/2 scoop) Vanilla protein powder (I used Bio Chem Vegan Vanilla)
• 1/8 tsp All Spice
• 1/8 tsp Nutmeg
• 1/8 tsp Cinnamon
• 1 packet Stevia (or 1 tbsp natural sweetener of choice, like Maple Syrup, Honey, Agave...)
• 1/4 cup pure pumpkin puree (I used Libby's 100%)
• 1/4 tsp vanilla extract
• 2/3 cup Unsweetened Vanilla Almond Milk (I used Almond Breeze)

All of the essential ingredients!

Instructions:

1. Combine all ingredients in a Mason Jar (or Tupperware with a lid) in the exact order listed above and mix well with a spoon (or place lid on the container and shake well to combine all ingredients).
2. Place in the refrigerator overnight (or for at least 4 hours) and enjoy a delicious Fall breakfast!

That's it! Such a simple recipe and incredibly delicious and satisfying. Not only will you have a convenient breakfast on-the-go, but you will be fueled for the busy day ahead with this protein-packed breakfast that is loaded with long-lasting complex carbohydrates and antioxidants! Just look at the nutrition facts for one serving!

Not to mention, this recipe provides you with 100% of your daily Vitamin A needs (thank to the Pure Pumpkin Puree)!

I like to warm mine up in the microwave (30 seconds, stir, then 30 more seconds) add a splash of almond milk, and top the oats with banana slices and 1 tsp natural nut butter (for some added healthy fats)!

It seriously tastes like Fall in a jar :-)

Enjoy your (healthy) Pumpkin Pie for breakfast and have a wonderful week ahead!

Free Fitness Friday: at home pyramid HIIT workout

So thankful that it's FINALLY FRIDAY! I don't know about y'all, but this week seemed to drag on and on for me and I cannot wait for the weekend! Once again, I have a busy weekend ahead, but you better believe that I will make time to fit in this quick at home HIIT workout!

I wanted to share this workout with you since you can really perform this workout anywhere and anytime that works for you and fits into your busy schedule. This workout is especially effective for my busy mom's and dad's out there and can be modified for any fitness level!

This week's Free Fitness Friday workout: at home pyramid HIIT workout

In order to perform this workout, you will need at least 10 minutes, an open space to move and jump around, a fitness mat (if you have one) or a towel, and a jump rope (if you have one). Your goal is to complete 100 reps of the first exercise, then 80 reps of the second, then 60... until you work your way down to 10 reps of the 6th exercise... then work your way back up to 100 reps of the 11th exercise to complete one round of the pyramid. After you complete the 11th exercise, then you rest for 1-2 minutes and repeat the pyramid starting at 100 reps of the first exercise, then 80 reps, and so on until you reach 100 reps of the 11th exercise to complete round 2. Try to complete 1-3 rounds (with the given amount of time you have) for a calorie-blasting full-body workout that will have you feeling great and energized for the weekend ahead!

Here's the work out!

Round 1:

1. 100 jump rope (or jumping jacks)
2. 80 mountain climbers (40 each leg)
3. 60-second plant
4. 40 high knees (20 each leg)
5. 20 jumping squats
6. 10 burpees (with the push-up at the bottom and jump at the top)
7. 20 jumping lunges (10 each leg)
8. 40 donkey kicks (20 each leg)
9. 60-second reverse plank
10. 80 mountain climbers (40 each leg)
11. 100 jump rope (or jumping jacks)

** Rest 1-2 minutes, then repeat (starting back at 100 jump rope / jumping jacks)

That's it! Now get going and have some fun blasting some calories and burning off the work-week frustration! I know I sure will!

As always, please contact me if you have any questions about how to perform any of these exercises (or if you'd like a modified version of this workout) and have a great weekend ahead!

Meal Made in Minutes: Chicken and Brown Rice Salad

Another weekend has come and gone and this weekend was especially busy! Luckily, I thoroughly enjoy having a busy schedule and I spent my time volunteering at the Children's Cancer Center and celebrated a friend's birthday with a group of close friends! Let's not forget about the time dedicated to College Football on Saturday night and watching the New England Patriots on Sunday afternoon, along with my weekly household chores and meal prepping!

Since I had a lot on my plate this weekend, I did not have a lot of time in the kitchen so whipping up this SUPER EASY recipe for this week's meal made in minutes was just perfect! Let me introduce to you my version of homemade chicken salad that has some extra ingredients for longer-lasting energy and is the perfect combination of lean protein, complex carbohydrates, and healthy fasts.

This week's Meal Made in Minutes: Chicken and Brown Rice Salad

Chicken and Brown Rice Salad (on top a bed of Zoodles!)

Ingredients: (Serves 1)

• 4-5oz cooked chicken breast (or Organic canned chicken breast, white meat only)
• 1/3 c cooked brown rice (I used Minute Whole Grain Brown Rice)
• 2 Tbsp crumbled Goat cheese
• 2 Tbsp Pesto sauce (or 1/4 cup plain Greek yogurt mixed with lemon juice and Dill, to taste)
• Red Chili flakes (to taste)
• Ground black pepper (to taste)

Instructions:

1. Shred the cooked chicken breast (or drain the canned chicken and run under cool water in a strainer).
2. In a medium mixing bowl, add cooked brown rice and shredded chicken breast and mix together. Then add the Pesto sauce or plain Greek yogurt (mixed with lemon juice and Dill seasoning) and Goat cheese, mix well.
3. Season the chicken salad with Red Chili flakes and ground pepper, to taste, and mix well to combine all ingredients!
4. BOOM, you're done in 3 steps!

This hearty chicken salad can be eaten alone with a handful of whole-grain crackers for some added crunch; placed on top of a large salad or a plate of Zoodles for extra antioxidants; or eaten as a sandwich when placed between two slices of whole-grain (or gluten-free) bread and paired with some raw veggies on the side for a complete and satisfying lunch to power you through a hectic weekday at work! I personally love this chicken salad with a bed of Zoodles and Pesto sauce (see picture above), but it honestly goes with any combination of vegetables and tastes great with the Greek yogurt mixture!

Hope you enjoy your hearty chicken salad this week and have a great week ahead!!

Free Fitness Friday: TRX Full Body Workout

It's Friday and I am more excited than usual as today marks my first full month of the Dietetic Internship and my last day at my first Clinical rotation. While I am sad to leave the Dialysis Clinic that I have been interning at for the past month, I am looking forward to my next rotation at a Long-Term Care facility.

I am also looking forward to the end of the work day so I can get my self to the gym and try out my TRX Full Body Workout! For this Free Fitness Friday workout, you will need a TRX strap set (or a similar piece of equipment) and may want a yoga mat for some of the exercises. This workout can be performed as its own AMRAP-style workout or added to the end of another full body workout to exhaust the muscle fibers and maximize the training results! Either way, I know you will burn some serious calories and may actually have fun while doing it!

This week's Free Fitness Friday workout: TRX Full Body Workout

Exercise #1: TRX Push-ups

Exercise #2: TRX incline pull-ups

For this workout, perform each exercise for the prescribed number of repetitions and move onto the next exercise with minimal rest in between. Complete all exercises and then rest for one minute before starting back at exercise #1. Complete 3-4 rounds or As Many Rounds As Possible (AMRAP) in 20-30 minutes.

Round 1:

1. TRX push-ups (15 reps) (Refer to the picture above for proper form)
2. TRX incline pull-ups (15 reps) (Refer to the picture above for proper form)
3. TRX single-leg hops (10 reps right leg)
4. TRX single-leg hops (10 reps left leg)
5. TRX pike / plant (15 reps)

Here is a short clip to demonstrate exercises #2 and #3-4 (the TRX incline pull-ups into TRX single-leg hops). Please feel free to contact me if you have any questions regarding the other exercise listed above or proper form for any exercise using the TRX straps.

Hope you have a great workout and weekend ahead!

All smiles after this awesome workout!!

Meal made in minutes: Shrimp with Quinoa, Spinach, and Feta Salad

It's Sunday Funday again, and I have had so much "fun" catching up on my Clinical course work for my Internship that I failed to post this delicious recipe last weekend. I originally planned to make this meal on Sunday to have leftovers for a few days of the beginning of the work-week, but my father-in-law was able to join us for dinner and spending quality time with him was way better than any leftovers ever could be. Nevertheless, this delicious meal only took 20 minutes for me to make and about 10 minutes for the guys to devour! 

This week's Meal Made in Minutes: Shrimp with Quinoa, Spinach, and Feta Salad

Paired with a side salad for a complete, balanced meal!

Ingredients: (serves 2-4 people)

• 1 cup dry Quinoa (Ancient Harvest pre-washed Quinoa)

• 1 package Athenos Reduced-Fat Sundried Tomato and Basil Feta

• 4 cups loosely-packed Spinach (stems removed)

• 2 Tbsp Light Italian dressing

• Garlic Salt (to taste)

• 36 Medium Shrimp (Peeled and deveined, frozen and thawed out)

• Old Bay seasoning (to taste)

• Olive Oil spray

Instructions:

1. Cook Quinoa according to package directions (about 15 minutes)
2. While Quinoa is cooking, remove the (thawed) shrimp from the refrigerator and run under cold water, set aside.
3. Break off the stems of the spinach leaves and break the leaves into smaller pieces, then measure out about 4 cups of loosely-packed spinach.
4. When Quinoa is done, turn off the heat and fluff with a fork. Season with garlic salt (to taste) and add the spinach leaves - mix well so that the leaves are fully incorporated into the Quinoa (the heat from the Quinoa will cause the spinach leaves to wilt nicely). Then add the crumbled feta cheese and mix well (the cheese will melt into the Quinoa and spinach nicely). Lastly, add the Italian dressing and mix well. Put the cover back on the pot and let mixture stay warm.
5. Lastly, spray a large saucepan with Olive Oil spray and sauté the shrimp for 2-4 minutes (flipping over the shrimp half way) until they are heated all the way through.
6. Divide the Quinoa, Spinach, and Feta Salad between 2-4 plates and top with about 9 shrimp for each serving.
7. BOOM, you're done! Enjoy!

Quinoa, Spinach, and Feta mixture (staying warm in the pot)

Perfectly cooked shrimp, perfectly seasoned with Old Bay!

I must say that I impressed myself with this meal and even the guys loved it! There wasn't a bite left! The best part was how healthy this balanced meal was with only 233 calories, 6g of fat (1.5g saturated fat), 34g carbohydrates, and 10.5g protein in one serving of the Quinoa, Spinach, and Feta salad! Adding the 9 shrimp brought this meal to 333 calories and 31g protein!

Nutrition facts for 1 serving of Quinoa, Spinach, and Feta Salad

I truly enjoyed making this meal and enjoyed the company even more! I hope you take the 20 minutes needed to prepare this meal and spend as much time as you can enjoying this meal with family and friends.

Have a great Sunday and wonderful week ahead!

Free Fitness Friday: Full Body Kettle Bell Calorie Blaster Workout

Happy Friday, everyone! Hope you all had a lovely 4-day work-week! While I was still busy with my Internship requirements and household chores, I was able to spend some quality time with my husband and friends over Labor Day weekend - watching College Football, of course!

Before turning on College Game Day this week, make sure you make time for this Free Fitness Friday Kettle Bell workout and blast some serious calories before scarfing down delicious Game Day snacks!

This week's Free Fitness Friday workout: Full Body Kettle Bell Calorie Blaster

                                               Photo compliments of DA Photspot

This workout is very simple to set up (all you need it one light-to-moderate weight Kettle Bell) and can be done in anytime frame that you have (anywhere from 15-60 minutes), but should be done at a fast-pace and with minimal rest. Complete all 5 exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

• 10 reps Kettle Bell Deadlifts
• 10 reps Kettle Bell Goblet Squat
• 20 reps Alternating Reverse Lunges (10 reps each leg) holding the Kettle Bell at chest height
• 10 reps Figure 8's to Press
• 20 reps Overhead Sit-ups

That's the whole workout! Check out this video for demonstration of each exercise and please let me know if you have any questions!

Have a wonderful day and great weekend ahead!

Free Fitness Friday: Full Body Tabata Workout (20 minutes)

Hooray! It's already Friday, it's already September, and it's already the half-way point of my first Dietetic Internship Rotation! Time sure is flying by, and while I do not feel that I have a lot of "free time" right now, I will always make time for a quick "Free Fitness Friday" work-out! Especially if it takes about 20 minutes to complete!

This week's Free Fitness Friday workout: Full Body Tabata (20 minutes): 

Rope slams never felt so good! (Photo compliments of DAPhotospot) 

The workout is very simple and involves 4 dynamic exercises for a full body burn! As always, be sure to warm up for 3-5 minutes before starting the timer and cool down and stretch after you complete the last round!

1 Round:

1. Jump Rope

2. Bosu Ball Push-Ups

3. Bosu Ball Sit-Ups 

4. Rope Slams

Perform each exercise for 20 seconds, then rest 10 seconds before moving on to the next exercise. Rest for 1 minute between rounds and repeat for 5-6 rounds. 

Check out my demonstration video to see how each exercise is performed!

I can't wait to head to my gym after clinical tomorrow and kick the long-weekend off with this quick, calorie-blasting workout! 

Hope you will "join me" and I hope you have a wonderful long-weekend!

Meal made in Minutes: Turkey and Tomato Salsa (over brown rice and / or zoodles)

Sunday Funday this week consisted of catching up on laundry, fitting in a quick HIIT cardio session, and then spending the rest of the day working on Clinical assignments and meal prepping for the week. While Clinical Module assignments are NOT my favorite, preparing this week's Meal Made in Minutes brightened up my day and made my house smell delicious! 

The best part of meal prep today was that it only took me 15 minutes to make everything and I will have healthy options for lunch and dinner for the next 2-3 days! Now, that's a win-win situation! 

This week's Meal made in Minutes: Turkey and Tomato Salsa over brown rice and / or zoodles

Turkey and Tomato Salsa over Zoodles! It's what's for dinner!

Ingredients:

* Turkey and Tomato Salsa (serves 6)

• 1.25 lb extra lean ground turkey
• 1 16-oz jar of salsa
• 1 28-oz can of No Salt Added Diced Tomatoes
• 1 tsp cumin
• 1 tsp chili powder
• Grated Parmesan cheese (optional topping)
• Red Chili flakes (optional topping)

* Brown Rice (serves 4-6)

• 2 cups dry Minute Instant Whole Grain Brown rice

* Zoodles (serves 4-6)

• 4-6 small zucchinis

Turkey and Tomato Salsa ingredients (minus the spices and toppings)

Instructions:

1. In a medium-sized pot, bring water to a boil and cook the Minute rice per package instructions. 
2. While rice is cooking, cook the ground turkey in a large sauce pan (cook thoroughly until no pink is present, about 8-10 minutes).
3. While the turkey is cooking, pour the salsa and diced tomatoes into a large pot and heat on medium heat.
4. When the rice is done, remove the pot from the heat and fluff with a fork. When the turkey is done, turn off the heat and add in the cumin and chili powder (mix spices in well) and then add the cooked turkey to the large pot with the salsa and tomatoes (mix well and continue to heat on medium). 
5. Clean and spiralize the zucchini.
6. Remove the Turkey and Tomato Salsa from the heat and let cool.

Cooking in progress!

Prepared single-serve portion of Zoodles for lunch tomorrow! Made possible by my amazing Kitchen Supreme Spiralizer!

And that's a wrap! A perfect assortment of nutrients in one complete meal made in under 15 minutes! I know I cannot wait to eat my Turkey and Tomato Salsa over brown rice AND zoodles tomorrow for lunch.... and then come home to leftovers for a quick on-the-spot dinner after a long day. 

Enjoy, my friends! Have a Happy Sunday and great week ahead!

Free Fitness Friday: AMRAP Kettle Bell Workout #2

It's finally Friday and this week, more than ever, I am so happy it's the end of the work-week! With my first full week of my Dietetic Internship under my belt, I am ready for some R & R this weekend - after fitting in this quick and effective Kettle Bell workout of course!

Photo compliments of DA Photospot

This week's Free Fitness Friday features a calorie-blasting 30-minute Kettle Bell workout that you can do anytime and anywhere. This quick and convenient workout requires only 1 moderate-weight Kettle Bell and enough space for you to move around, jump, and swing the kettle bell. You want to be sure to use a moderate weight that you can lift 15-20 times for each exercise and to warm-up for 3-5 minutes prior to starting the workout. 

The concept of the workout is to complete As Many Rounds As Possible (A.K.A. "AMRAP") of the 5 different Kettle Bell exercises in 30 minutes, but to do so at a realistic pace so that you are able to continue the workout for 30 minutes.  I will complete this workout at Vitality Fitness and will most likely warm-up on the treadmill, but you can also walk / jog outside, ride a stationary bike, or warm-up on the rowing machine or elliptical.

So here it is! The 30-Minute AMRAP Kettle Bell Workout

1 Round:

1. 20 X Kettle Bell Swing (full swing) *
2. 20 x Kettle Bell Upright row *
3. 10 x left leg forward lunge with Kettle Bell overhead press
4. 10 x right leg forward lunge with Kettle Bell overhead press
5. 10 x Squat Jump (holding Kettle Bell at chest height)

Repeat exercises for the next round(s) until the 30-minutes is up! Trust me, the time goes by quickly and the workout will be over before you know it!

* Here is a short video to demonstrate the first two exercises (Kettle Bell Swing and Kettle Bell Upright Row) in case you are not sure of how to perform these exercises.

Kettle bell swing followed by kettle bell upright row

(Note: I only performed 5 repetitions of each exercise for demonstration purposes, but aim for the designated number of reps for each exercise listed). If you still are not sure how to perform one of the exercises, please feel free to ask me in the comments below!

And that is it, my friends! A very quick (and sweaty) workout for you to blast some calories before the weekend arrives... now it's time to work out and then veg out! 

Have a great Friday and wonderful weekend ahead!

Meal made in minutes: Nut Butter Chocolate Chip Protein Bars

I would like to welcome you to my BRAND NEW WEBSITE for Fuel for the Soul, LLC, and I couldn't think of a better way to introduce my new website than to share these Nut Butter Chocolate Chip Protein Bars with you! The best part is that these bars can be made in minutes, do not require baking, and licking the spoon after you are done is highly recommended!

It has been about two weeks since my last recipe post, but I have been busy preparing for my Dietetic Internship (which starts tomorrow morning) and perfecting these tasty protein bars (which I will be eating throughout my first week "on the job" at DaVita Dialysis). 

This week's Meal made in minutes: Nut Butter Chocolate Chip Protein Bars

Bars are set in the baking dish and ready for refrigeration! 

Ingredients: (16 squares)

• 1 cup plain Rolled Oats (Certified Gluten-free Oats if needed)
• 2 scoops Vanilla protein powder (whey protein or vegan / plant protein)
• 1 tsp ground cinnamon
• 1/2 cup natural nut butter (any nut butter will do)
• 1/3 cup maple syrup (or agave or honey)
• 1/2 cup unsweetened non-dairy milk (almond milk, cashew milk, coconut milk...)
• 1 tsp pure vanilla extract (or almond extract)
• 1/4 cup dark chocolate chips

All the ingredients needed for the protein bars (Silk Unsweetened Almond Milk not pictured)

Instructions: 

1. In a large mixing bowl, combine all dry ingredients (oats, protein powder, and cinnamon) and mix well with a large spoon.  
2. Add in the nut butter, maple syrup, vanilla extract, and non-dairy milk (in that order) to the dry ingredients and mix well. You may have to use some elbow grease to mix all ingredients until thoroughly combined (dough will be sticky).  
3. Add in the chocolate chips and fold into the dough mixture. 
4. Lightly spray an 8X8 baking dish with olive oil spray and pour dough mixture into the bottom of the dish. Use the back of the spoon (or your hands) to flatten the dough evenly to cover the entire dish. (Then you can lick the spoon or eat the dough right off your finger tips!)
5. Cover dish with aluminum foil and place in the refrigerator for 30-60 minutes to set. After dough has set, cut into 16 even bars and enjoy!

** You can wrap each bar in plastic wrap and store in the refrigerator for up to one week. 

The mixture will form a sticky dough (similar to cookie dough, but try to refrain from eating it straight from the bowl!

Grab a bar (or TWO) before you head out the door for the day for easy on-the-go transport to fuel you throughout the day. Whether you are at work, running errands, or about to work out, these bars are perfect fuel to give you the energy you need to take on any challenge you may face!

There you have it, friends! Hope you enjoy making and eating these delicious protein bars! Remember to come back to www.fuel4soul.com for more easy and healthy recipes, quick and effective workouts, and all around fitness and nutrition tips to help you achieve the healthy lifestyle you deserve! 

Meal made in minutes: Maple Blueberry Overnight Oats

It's already Sunday again! This week really flew by... actually, this whole summer really flew by, and today I am preparing for my trip to NC for Orientation Week at Lenoir-Ryhne University! I am excited for my Dietetic Internship program to start, but I am also very anxious and nervous for the next big step in my journey to becoming a Registered Dietitian. Luckily, I have a long list of "to-do's" today before I leave tomorrow to keep me preoccupied and distracted. One of the most important things on my "to-do" list is to make overnight oats for my husband to eat for breakfast all week while I am gone! I am sure you have heard of overnight oats by now, but if you haven't gotten around to making them then you are missing out! Overnight oats are incredibly easy to make, a delicious way to start your day, and can be made in minutes! I make a couple batches at a time for my husband to eat for breakfast when he is short on time (which is all the time) and have experimented with several different ingredients. After a few trail and error attempts, I have found the perfect recipe for the BEST overnight oats - and today I am going to share it with you!

This week's Meal Made in Minutes: Maple Blueberry Overnight Oats

Maple Blueberry Oats (5)

Ingredients:

• 1/3 cup rolled oats (Gluten-Free if needed) (I use Bob's Red Mill Gluten-Free Rolled Oats)
• 1/2 cup milk (Dairy-Free if needed) (I use 1% milk for my hubby and Unsweetened Vanilla Almond milk for me)
• 1/4th cup plain Greek yogurt (I use Fage or Oikos) or 2 tbsp vegan protein powder (I use Bio Chem Vegan Vanilla Bean)
• 1-2 tbsp Maple syrup (to desired sweetness)
• 1-2 tbsp Chia seeds (to desired thickness)
• 1/3 cup fresh blueberries

Maple Blueberry Oats ingredients

(Ingredients for 4 jars of Maple Blueberry Overnight Oats and 1 jar of Gluten-Free & Vegan Maple PB Protein Overnight Oats)

Directions:

1. Place oats, milk, yogurt / protein powder, and maple syrup (in that order) into a mason jar or deep Tupperware container (with a lid). Mix all ingredients well with a spoon.
2. Add in the Chia seeds and mix well again.
3. Add in the blueberries and mix well again.
4. Top with the lid (air-tight) and store in the refrigerator for at least 4 hours or overnight for best results.
5. Remove from the refrigerator when ready to eat and enjoy as-is (straight from the jar) or warm up your oats in the microwave for 30-60 seconds.

** You can add any toppings of your choice to your oats :-) Some of my favorite toppings are banana slices, almond slices, PB2, and cinnamon.

Maple Blueberry Oats (2)

(Step 1: before the ingredients are mixed well)

Maple Blueberry Oats (3)

(Step 2: with the Chia seeds mixed in)

Maple Blueberry Oats (4)

(Step 3: before the blueberries are mixed in)

It really is that simple and SO delicious! You can make the overnight oats in less than 5 minutes and have your breakfast ready to grab-and-go the next morning!

You can play around with the ingredients a little, but be sure to have more liquid than oats (since the oats will absorb the milk and expand) and increase the liquid even more if you add more Chia seeds (since the seeds will also absorb the milk and expand even more)!

Maple PB Protein Oats

(My Gluten-Free & Vegan version: Maple PB Protein Overnight Oats - with GF oats, almond milk, Vegan protein powder, PB2, maple syrup and Chia seeds!)

Have fun experimenting with your Overnight Oats and enjoy a delicious and satisfying breakfast made in minutes :-)