pumpkin pie overnight oats

I know I’m probably jumping the gun a bit, but bring on the pumpkin!

Now that there is a little chill in the air at night, I’m getting excited about the fall!  I know we still have a few weeks of summer left to enjoy and I’m going to soak in the warmth while I can, but it’s not going to stop me from sharing one of my favorite overnight oats recipes!

I love all the flavors the fall brings like apples, pumpkin and spices!  The combination of ginger, cinnamon and nutmeg make these oats taste just like pumpkin pie!  And, who doesn’t want to start their day off with pie?

pumpkin pie overnight oats ~vegan, gluten free, dairy free~

Pumpkin Pie Overnight Oats

(makes 2 servings)

1/2 cup old fashioned oats

1 1/2 cups almond milk

1/4 cup pumpkin

2 tablespoons maple syrup

2 tablespoons chia seeds

1/8 teaspoon cinnamon

1/8 teaspoon ground ginger

1/8 teaspoon nutmeg

-Combine all ingredients in a bowl and whisk together.

-Cover and place in the refrigerator overnight.

-Top with pecans and enjoy!


chocolate chia milkshake

Having a green smoothie is an excellent way to power up your nutrient intake for the day.  There aren’t many other quick and simple meal/snack options that come packed with green leafy vegetables, omega 3 fatty acids, fiber and antioxidants.  Smoothies are also a tasty way to easily incorporate “super foods” such as chia seeds, hemp seeds, flax seeds, goji berries, wheat grass, spirulina and cacao into your diet!

This recipe uses a little bit of avocado to make it rich and creamy.  Just like a milkshake, but a whole lot healthier for you!

chocolate chia milkshake ~vegan green smoothie~

Chocolate Chia Milkshake

2 cups almond milk

2 tablespoons raw cacao powder (or cocoa powder)

1/2 avocado

1 banana

1 large handful baby spinach

1 tablespoon shredded coconut

2 tablespoons chia seeds

2 dates, pitted (I used 3 because the banana I had wasn’t very ripe)

6 ice cubes

~Blend and Enjoy~


blueberry crumble smoothie (balancing omega 3 & omega 6 fatty acids)

Balance, balance, balance…

In the nutrition and wellness world we talk a lot about balance.  Balancing calories in with calories out, balancing fluid intake, having a balanced diet, etc.

I have one more balancing act to add to the mix.  Balancing omega 3 and omega 6 fatty acids.

Both omega 3 and omega 6 fatty acids are essential, meaning our body can not produce them so we need to rely on food sources.  Both are important in their own right.  Omega 6 fatty acids are necessary for hormone production, inflammation (a good thing when talking about immune response), and blood clotting.  Conversely, omega 3 fatty acids are important for decreasing inflammation, lowering triglyceride levels and risks of developing diseases such as heart disease.

There is a fine line, an equilibrium that must be met for optimal health.

Unfortunately, the Standard American Diet (SAD) has an overabundance of omega 6 fatty acids.  Why you ask?  Because of our dependence on processed foods and fast food restaurants!!!  Omega 6 fatty acids are found in corn oil, peanut oil and safflower oil to name a few.  These are all inexpensive oils that are used heavily in cookies, crackers and packaged snack foods.  Too much omega 6 in a diet can lead to heart disease, auto-immune disease, cancer, obesity, depression and other mood disorders.  All these disease states stem from inflammation.  The SAD is said to have an omega 6 to 3 ratio of 10:1 or 20:1 when it should ideally be at 2:1 to 4:1, that’s a huge difference!

So, how to bring your omega 6 to omega 3 ratio back in balance?

First things first…cut out the junk!  Stay away from those drive through windows and perfectly packaged ring-dings.  Second, swap out your oils.  Use olive oil instead of vegetable oils when cooking.  Third, pump up the omega 3 superfoods like chia seeds, hemp seeds, flax seeds, green leafy vegetables and sea vegetables.

This smoothie recipe will deliver a healthy dose of omega 3’s from the hemp seeds, flax seeds and spinach.  Plus,  it tastes good!

blueberry crumble smoothie ~vegan, gluten free~

Blueberry Crumble Smoothie

(makes 2 servings)

2 cups almond milk

1 frozen banana

2/3 to 1 cup frozen blueberries

1/4 cup old fashioned oats

2 dates, pitted

2 tablespoons flax seeds

2 tablespoons hemp seeds

1 teaspoon vanilla

and a large handful of baby spinach for good measure!

~blend and enjoy~