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

 

creamy dill hummus

Creamy Dill Hummus - a twist on classic hummus! | anutritionisteats.com

It’s March. And I might have a baby this month! Or not, but with four weeks (give or take) to go, this baby is consuming my life. (So this is my way of apologizing/warning that every single post from here on out might mention the words baby or pregnancy.)

At this point, I’m so excited to meet this baby that I’m not that nervous for the actual labor portion. I am of course nervous, and I know it will be difficult and painful, but people do it every day. And then they have more kids.

So I know I can do it. Right?! Tell me I can do it!!!! ;) On other fronts, we’re feeling close to prepared. We still have a decent amount of things to do too: Laundry! Install carseat! Finish room!

Creamy Dill Hummus - a twist on classic hummus! | anutritionisteats.com

And eat snacks ALL the time! I’m finding myself pretty snack-y these days and while one of my favorites has been a bowl of cereal, hummus and pita chips comes in pretty high on the list.

Creamy Dill Hummus - a twist on classic hummus! | anutritionisteats.com

I tend to go on hummus kicks, and given that my last hummus recipe (Black Bean Hummus) was only a few weeks ago, it’s safe to assume I’m currently on one of those kicks. Here’s another fun variation!

Creamy Dill Hummus - a twist on classic hummus! | anutritionisteats.com

Plain hummus gets a flavor boost with a combination of lemon zest, greek yogurt and fresh dill. It’s creamy and fresh and with the addition of greek yogurt, it has 9 grams of protein per serving! (That is pretty much unheard of when it comes to hummus.)

Creamy Dill Hummus - a twist on classic hummus! | anutritionisteats.com

I’m partial to pita chips, but fresh veggies are also a great way to scoop up this hummus!

Creamy Dill Hummus
 
Prep time
Total time
 
Author:
Serves: 2 cups
Ingredients
  • 1-15 oz can of garbanzo beans
  • 1 lemon
  • ¼ cup tahini
  • 1 Tbsp olive oil
  • 1 cup greek yogurt
  • ¼ cup (or more) chopped fresh dill
Instructions
  1. Zest and juice lemon.
  2. Combine beans, lemon juice, tahini, olive oil in food processor.
  3. Process to desired consistency.
  4. Season with salt and pepper.
  5. Stir in yogurt, lemon zest and fresh dill.
  6. Drizzle with olive oil for serving.
  7. Best if used within 1-2 days.
Nutrition Information
Serving size: ⅓ cup Calories: 180 Fat: 9 grams Carbohydrates: 17 grams Sugar: 1 gram Fiber: 4 grams Protein: 9 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

 

 

lemon & butter chicken with warm green bean salad

Lemon & Butter Chicken with Warm Green Bean Salad - Ready in 30 minutes and low carb! | anutritionisteats.com

We ate really well this past weekend.

It started with takeout lunch from Pizzeria Mozza with my cousins and an amazing dinner a few hours later at République with a friend who was visiting LA. She loves food as much as we do, so we always eat well when she’s here. :)  We shared a bunch of small plates, my favorites were the brandade (salted cod with potatoes, mashed together and spread on bread) and an insane pasta with mushrooms, foie gras and freshly shaved truffles. It was one of those dishes we just had to try. And then of course the steady stream of cheese and crackers – standard weekend fare at our house.

Lemon & Butter Chicken with Warm Green Bean Salad - Ready in 30 minutes and low carb! | anutritionisteats.com

And then the weekend is over and it’s time for some lighter meals. This one is a new favorite dinner!

It couldn’t be easier to make, and it’s SO delicious. Let me tell you about it: chicken breasts are cooked in a packet so that they essentially poach in a broth of lemon, butter, garlic and parsley. They end up perfectly cooked and really flavorful. It’s everything you want in a chicken breast. (Which normally, I don’t even love.)

Lemon & Butter Chicken with Warm Green Bean Salad - Ready in 30 minutes and low carb! | anutritionisteats.com

And then on the side, a lovely salad, featuring my favorite vegetable, green beans! The beans are lightly steamed and then sautéed together with green onions, garlic, balsamic vinegar and cherry tomatoes.

 

Lemon & Butter Chicken with Warm Green Bean Salad - Ready in 30 minutes and low carb! | anutritionisteats.com

As much as I wish I could, I can’t take the credit for this recipe. The New Low-Carb Diet Cookbook: Groundbreaking recipes for healthy, long-term weight loss (affiliate link) by Laura Lamont was sent to me to review and I loved paging through the book for some ‘lighter meal’ inspiration. I don’t follow a low-carb diet, but I’m not against cutting back on carbs to make up for rich weekends – or dessert.

It’s not your typical low-carb cookbook, where absolutely no carbs are allowed. At breakfast, carbs are allowed (and encouraged)! The rest of the meals are full of fresh vegetables, plenty of protein and bright flavors. It’s the kind of food I like to eat! And I definitely don’t consider it ‘diet’ food.

Lemon & Butter Chicken with Warm Green Bean Salad - Ready in 30 minutes and low carb! | anutritionisteats.com

Whether you’re looking for something a little lower in carbs or just looking for an easy weeknight dinner, I think you’ll love this version.

PS. More chicken recipes!

Lemon & Butter Chicken with Warm Green Bean Salad
 
Prep time
Cook time
Total time
 
Author:
Serves: 2 servings
Ingredients
  • For the Chicken
  • 2 boneless, skinless chicken breast halves, each about 6 oz
  • 2 garlic cloves, crushed
  • 2 Tbsp butter
  • 2 Tbsp chopped flat leaf parsley
  • juice of ½ lemon
  • freshly ground pepper
  • For the Green Bean Salad
  • 3 scallions, finely chopped
  • 1 garlic clove, crushed
  • 1½ tsp balsamic vinegar
  • 2 handfuls green beans
  • 10 cherry tomatoes, halved
Instructions
  1. Heat oven to 350 degrees. Put two 12-inch square pieces of aluminum foil on a baking sheet and turn up the edges to make bowl shapes to contain the ingredients.
  2. Put a chicken breast half in the middle of each piece of foil and top them with the garlic, butter and parsley. Squeeze the lemon juice over and season with a twist of pepper.
  3. Fold the foil loosely over the chicken, then seal the tops to form airtight packages. Roast the chicken packages 20 minutes, or until the chicken is cooked through and tender.
  4. Toward the end of the cooking time, put the beans in a steamer, cover with a lid and steam about 5 minutes until just tender. Immediately rinse them under cold running water to set the color.
  5. Meanwhile, to make the salad, put the scallions, garlic and balsamic vinegar in a nonstick saucepan over low heat, cover with a lid and cook about 5 minutes, stirring occasionally, until the onions are soft. Add the green beans and halved tomatoes and cook 2 minutes longer to reheat the beans.
  6. Unwrap the chicken and put on top of the salad to serve, spooning over the buttery lemon juices.
Nutrition Information
Calories: 363 calories Fat: 14 grams Carbohydrates: 22 grams Sugar: 10 grams Fiber: 6 grams Protein: 41 grams