overnight muesli oats

Overnight muesli oats are an easy, make-ahead breakfast, packed with protein, fiber and antioxidants! 

Overnight Muesli Oats - prep this healthy breakfast the night before and breakfast is ready to eat! | anutritionisteats.comThis post is sponsored by Central West Produce.

If you spend your mornings running around (I can’t be the only one!) in a tornado of bags and lunches and the worst: trying to find something to wear – then I’ve got the perfect prep-ahead breakfast that’s both filling and delicious.

Overnight Muesli Oats - prep this healthy breakfast the night before and breakfast is ready to eat! | anutritionisteats.comThese days, the tornado is a bit different. Instead of packing meals and bags for the work day, breakfasts are eaten in a rush, between nursing sessions and showers. In the two short weeks of living with a newborn, I’ve learned that I’ve got to have a hearty breakfast that comes together in minutes and since oats are good for milk production, they’ve been on a steady rotation. (I’ve also learned that anything that can be prepped ahead of time is ideal!)

Overnight Muesli Oats - prep this healthy breakfast the night before and breakfast is ready to eat! | anutritionisteats.com

Muesli has been around for ages, and it’s simply a mixture of oats combined with other ingredients like nuts and dried fruit. It’s soaked in water, milk or yogurt – or a combination of all three. Soaking the oats means they don’t require any cooking and all they need in the morning is a quick stir and plenty of toppings. I absolutely love the cool oats and burst of fresh berries once the weather starts warming up.

It’s also one of those meals that can come together with whatever you have. Out of yogurt? Add some milk. Not a fan of flax? Add chia seeds. Prefer strawberries? Swap them for blueberries. Only have frozen berries? Those work too!

Overnight Muesli Oats - prep this healthy breakfast the night before and breakfast is ready to eat! | anutritionisteats.com

Spend a minute prepping breakfast the night before and waking up the next morning is that much easier. (Unless you’ve been up all night…and I can’t help you there!)

Overnight Muesli Oats
 
Prep time
Total time
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup oats
  • ½ cup water
  • ½ cup yogurt
  • toppings: fresh blueberries, honey, ground flax, almonds
Instructions
  1. Place oats in jar or container with lid.
  2. Add water and then yogurt, no need to stir.
  3. Store in the refrigerator overnight.
  4. When it's time for breakfast, stir together and top with blueberries, ground flax, almonds and some honey if you'd like some sweetness.
Nutrition Information
Calories: 271 Fat: 8 grams Carbohydrates: 46 grams Sugar: 29 grams Fiber: 6 grams Protein: 8 grams

 

quinoa stuffed peppers

Quinoa stuffed peppers are a vegetarian dinner packed with protein and fiber! 

Quinoa Stuffed Peppers - a meatless meal that's high in protein and has tons of flavor! | anutritionisteats.com

You guys, I had the most amazing weekend. My cousins threw us a ridiculous baby shower, my Mom was here for a visit and some of our best friends were here for the weekend. There was no shortage of good food, cupcakes and conversation. (I am very disappointed in my lack of photos though, I didn’t get a one!)

Quinoa Stuffed Peppers - a meatless meal that's high in protein and has tons of flavor! | anutritionisteats.com

And then the party was over and everyone left. I’m always a little sad after we have visitors who then have to go back home. Ok, sad might be an understatement. Depressed is a little more like it.

Quinoa Stuffed Peppers - a meatless meal that's high in protein and has tons of flavor! | anutritionisteats.com

But before I can even blink, it’s time to get back into the groove of work, cleaning the house and making dinner. (Which is probably a good thing, so I’m not home moping around…) And if dinners are delicious, it makes the transition a little easier to handle.

A while ago (like a year?!) I asked for the type of recipes that you guys would like to see and I’ve been working through that list for quite some time now! I received a few requests for quinoa recipes and specifically, quinoa recipes that your kids will eat. I can’t tell you how many times I’ve made a quinoa casserole, only to be disappointed each time. So the quinoa casserole is not there yet. But today, I have a quinoa stuffed pepper, full of Mexican flavor (always a family favorite, right?) that’s not only healthy but really tasty.

Quinoa Stuffed Peppers - a meatless meal that's high in protein and has tons of flavor! | anutritionisteats.com

Quinoa is a super-nutritious grain (that’s actually a seed, but it’s typically categorized as a grain) – full of protein and fiber. Combined with some beans and cheese, each pepper contains 14 grams of protein and 7 grams of fiber, an excellent source of both. Here, I cooked the quinoa with a combination of broth and salsa (yes, salsa!) to make sure it’s really flavorful and then I added black beans, stuffed everything into the peppers and topped them with shredded cheese. It’s a delicious meal that’s vegetarian, gluten-free and definitely family-friendly!

And no surprise, this dinner is an easy one!

Quinoa Stuffed Peppers - a meatless meal that's high in protein and has tons of flavor! | anutritionisteats.com

One pepper isn’t really enough for a meal, so I’d recommend serving two of them per portion or adding something on the side like grilled chicken or if you want to keep things meatless, a big green salad with tomatoes, avocado and pepitas.

Quinoa Stuffed Peppers - a meatless meal that's high in protein and has tons of flavor! | anutritionisteats.com

Quinoa Stuffed Peppers
 
Author:
Ingredients
  • 1 cup quinoa
  • ½ cup salsa (use a watery salsa, like salsa verde)
  • ½ cup water
  • 1 cup broth (chicken or vegetable)
  • 2 red bell peppers
  • 1 15-oz can black beans, rinsed
  • ½ cup shredded cheddar cheese
  • chopped cilantro (optional)
Instructions
  1. Heat oven to 400 degrees.
  2. Stir together quinoa, salsa, water and broth in a small pot.
  3. Bring to a boil, cover and reduce heat to low. Cook for about 15-20 minutes, until water has been absorbed.
  4. While quinoa cooks, cut peppers in half, lengthwise and remove seeds.
  5. Bake for about 15 minutes, until slightly charred.
  6. When quinoa is done cooking, stir in black beans and season with salt and pepper if necessary.
  7. Fill pepper halves with quinoa mixture (you’ll have some leftover) and top with shredded cheese.
  8. Bake for another 5-10 minutes, until cheese is melted.
  9. Garnish with chopped cilantro if desired.
Nutrition Information
Serving size: 1 pepper Calories: 262 Fat: 7 grams Carbohydrates: 38 grams Sugar: 4 grams Fiber: 7 grams Protein: 14 grams

 

 

lasagna soup

Lasagna Soup - easy, comforting meal the whole family will love!| anutritionisteats.com

Thank you SO much for completing the survey, it was so helpful. If I could, I’d show my appreciation through an amazing cheese platter. :)

Lately I’ve been worried/frustrated that my blog hasn’t grown to where it “should” be by now and I started to wonder if I needed a more precise focus. I tossed around ideas, but ultimately, I don’t have a precise eating focus or style so why should my recipes? I’m not vegan, I’m not paleo, I don’t count calories……

I love food. I love real food, I love simple food. I love complex recipes and I love meals that require three-ingredients from the Trader Joe’s freezer section. I don’t eat perfect. And I don’t think anyone should.

Lasagna Soup - easy, comforting meal the whole family will love!| anutritionisteats.com

So now that I’ve got that off my chest, it’s time to share this recipe I’ve been holding out on you a bit. It was one that I made (and we loved) but I wondered if it was good enough, or different enough to share.

If I learned one thing from the survey, it’s that you want more of those real life posts which makes me take a step back and realize that every post doesn’t need to be a perfectly-styled, super-creative recipe. It’s about the real food. The food that’s eaten after a long day at work and no desire to cook. Food that doesn’t fit a diet perfectly, because, your family probably isn’t on that diet. (I also learned that you really aren’t interested in product reviews and my favorite link posts – noted!)

Lasagna Soup - easy, comforting meal the whole family will love!| anutritionisteats.com

So 2015, it’s going to be a lot more real. And a lot more life. (And a baby!!!!!!) And the food that goes along with it.

Lasagna soup is one of those meals. It’s a big bowl of comfort food, and I think your whole family will love it. It’s got classic lasagna flavors – but in a slightly different form. We loved it because it was really filling and satisfying, but also not really heavy either.

Lasagna turned into soup – you’ll love it too!

Lasagna Soup
 
Prep time
Cook time
Total time
 
Author:
Serves: 6 servings
Ingredients
  • 1 medium onion
  • 4 cloves garlic
  • 1 Tbsp olive oil
  • 1 lb lean ground beef
  • 32 oz beef, chicken or veggie broth
  • 28 oz diced tomatoes
  • 6 oz tomato sauce
  • salt, pepper
  • ¼ tsp red pepper flakes
  • ½ tsp dry basil
  • 8 oz fusilli pasta
  • ¾ cup shredded parmesan cheese
  • ½ cup chopped parsley or basil
Instructions
  1. Dice onion and mince garlic.
  2. Add olive oil to large pot and heat over medium-high heat.
  3. Add onion and garlic and cook until soft, about 4-5 minutes.
  4. Add ground beef and cook, stirring occasionally and breaking up chunks, for about 7-9 minutes, until cooked through. Drain if necessary.
  5. Add broth, diced tomatoes and tomato sauce and seasonings to pot, bring to a boil, lower heat and simmer for about 20 minutes.
  6. Meanwhile, while soup is simmering, cook pasta as directed, until al dente. (Be careful not to overcook!)
  7. Taste soup and add any additional seasonings if necessary.
  8. To serve, portion out pasta in bowl, top with soup mixture, cheese and fresh herbs.
Nutrition Information
Calories: 421 Fat: 15 grams Carbohydrates: 44 grams Sugar: 9 grams Fiber: 5 grams Protein: 29 grams

 

chicken tacos with guacamole

Chicken tacos with guacamole, a twist on the classic are the perfect weeknight dinner. 

Chicken Tacos with Guacamole | anutritionisteats.com

Chicken tacos. They’re a weeknight staple, and hopefully on Tuesdays because Taco Tuesdays are just plain fun.

We actually went out for Taco Tuesday/Happy Hour just last week. All of a sudden, reality has started setting in that soon (10 or so weeks!) we’re going to have a squiggly, little infant on our hands and life as we know it is about to change. So we’re taking full advantage. An impromptu happy hour mid-week and two movies this weekend (American Sniper – SO good, Inherent Vice – not really a fan), we’re really living it up. (Hehe.)

Preparing for the baby’s arrival has also gotten into full swing and we finally hung curtains in the “nursery” …. putting together the crib and dresser are next on the list!

Chicken Tacos with Guacamole | anutritionisteats.com

These chicken tacos though! No taco seasoning out of a pouch here. These are a bit different. Just as flavorful, but without the overwhelming chili flavors. The meat is cooked with onions, garlic and red pepper and seasoned with pantry-staple spices. It’s fresh and tasty, and you control how spicy you want it to be!

Chicken Tacos with Guacamole | anutritionisteats.com

It’s extremely versatile as well. Double – or even triple – the batch, it’s perfect for freezing. We’re having leftovers with quinoa and black beans this week, but it would be great in quesadillas, on nachos or salads, in burritos, etc.

These tacos as a whole are SO good and adding anything else (besides a touch of sharp cheddar) is not necessary. You’ll be hooked on the warm chicken taco meat + sharp cheddar + cool guacamole all served up in a crunchy corn tortilla combination. And guess what? Dinner is on the table in 30 minutes. (By the way, I so rarely buy crispy corn tortillas that I didn’t realize that you need to bake them for a few minutes – they are so much better when you do this!)

Chicken Tacos with Guacamole | anutritionisteats.com

If you’re a chicken-every-night kind of person, Chicken: The New Classics by Marcus Bean* deserves a spot on your shelf. It’s a collection of – yup, you guessed it – chicken-based recipes, utilizing a wide range of chicken cuts. This recipe is a perfect example of the modern twists on chicken classics theme, a classic but reinvented a bit and just as satisfying as the original.

Chicken Tacos with Guacamole | anutritionisteats.com

The book is broken into sections like Buying, Preparing and Cooking Chicken, Weekday Meals, For the Weekend, Dinners & Celebrations and Basic Recipes (like the guacamole) and Accompaniments. The images are beautiful (which is always important for me) and I’ve got quite a few recipes I’d like to make flagged, like: Chicken Fricassee, Persian Chicken, Crisp Chicken & Potato Crust and Chicken with Crisp Noodles.

Chicken Tacos with Guacamole | anutritionisteats.com

But ultimately, I started with these chicken tacos with guacamole and I’m so glad I did. I have a feeling that (Chicken) Taco Tuesdays will become your new favorite day of the week, too!

Chicken Tacos with Guacamole | anutritionisteats.com

 

Chicken Tacos with Guacamole
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • 1 Tbsp olive oil
  • 2 garlic cloves, minced
  • 1 onion, finely chopped
  • 1 red bell pepper, seeded and finely chopped
  • 1.5 lb ground chicken
  • 1 tsp smoked paprika
  • ½ tsp chili powder
  • ½ tsp ground cumin
  • 1 tsp ground coriander
  • 1 cup chicken broth
  • 2 ripe avocados
  • juice from ½ lime
  • 1 Tbsp chopped cilantro leaves
  • 1 Tbsp sea salt
  • 1 tsp fresh ground pepper
  • 12 taco shells
  • 1 cup shredded sharp cheddar cheese
  • 1 lime, cut into wedges
Instructions
  1. Heat the oil in a large pan over medium heat.
  2. Add the garlic, onion and red pepper, and fry for 2-3 minutes until just soft.
  3. Add the chicken and cook 3-4 minutes, stirring until the chicken is just starting to color.
  4. Add the dry spices and mix everything well, then add the chicken broth and bring to a boil.
  5. Turn the heat down to low, cover and simmer for 15-20 minutes, stirring every 5 minutes, until the liquid has evaporated and the chicken is cooked through.
  6. While the chicken is cooking, prepare guacamole.
  7. Cut the avocados in half, remove pits and scoop out the flesh, using a spoon and put it into a bowl.
  8. Add the lime juice and crush with the back of a fork, add cilantro and season with salt and pepper.
  9. Fill the tacos with the chicken mixture and top with spoonfuls of guacamole. Sprinkle with shredded cheese and serve with lime wedges.
Nutrition Information
Serving size: 3 tacos Calories: 565 Fat: 36 grams Saturated fat: 13 grams Carbohydrates: 31 grams Sugar: 3 grams Fiber: 4 grams Protein: 44 grams Cholesterol: 162 mg

 (*affiliate link) This book was sent to me, all opinions are my own.