Oftentimes I go to bed dreaming of what I’m going to eat the next morning for breakfast. The flavors of peanut butter and cinnamon on toast, berry-filled smoothies, or zucchini oats occupy my mind. It might be a problem how much I think about food but if it’s wrong then I don’t want to be right! Especially when it comes to breakfast—the best meal of the day!
Sweet breakfasts are my usual but chocolate, surprisingly, does not make a daily appearance in my breakfast or snacks. Simply because it is one of those flavors that you crave the more you eat it, or, conversely, crave less if you don’t eat it. I remember the days of being a chocoholic and it wasn’t pretty. Now, I can go weeks without tasting chocolate in any form, and I’m quite fine, but once I taste some chocolate muffins or homemade chocolate peanut butter cups I find I’m craving it daily! Not that I’m complaining. Thankfully, my chocolate interests are much tamer these days and I channel my sweet tooth in what I’d say is a nutritious manner.
Exhibit A: Chocolate Cinnamon Breakfast Shake.
Truly, this combination came about when I accidentally threw cinnamon into my chocolate smoothie. I spice up my breakfasts with cinnamon—AKA the wonder spice!—almost every day. It adds a warm, comforting feel but also enhances the sweetness in foods. Though, cinnamon with cherries, frozen cauliflower, spinach, and chocolate protein powder isn’t a pairing I was prepared to make. Fortunately for me, cinnamon can do no wrong.
The smoothie turned out to be reminiscent of Mexican Hot Chocolate. If you wanted to tap into that flavor profile a bit more, then a dash (or approximately 1/8 tsp) of chili powder would add some heat. Though, the cinnamon is enough—especially if you want to keep your smoothie strictly sweet 😉
Let me know if you give this a try!
UPDATE:
I’ve updated the recipe below to include an option for how to achieve the same Mexican Hot Chocolate flavor if using a protein powder other than ALOHA. Tone it Up chocolate plant-based protein or Nuzest chocolate protein would both work.
Chocolate Cinnamon Breakfast Shake
Recipe Type: Breakfast, Smoothie
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1
Cinnamon accompanies cherries, cauliflower, spinach, and chocolate protein powder to create a flavorful smoothie reminiscent of Mexican hot chocolate.
Ingredients
1 1/2 c cauliflower, frozen
3/4 cup frozen spinach
1 cup frozen cherries
A serving of chocolate plant-based protein powder (I used ALOHA)
1 1/2 tsp cinnamon
1/2 tbsp almond butter
1/8 tsp chili powder (optional, but recommended for Mexican chocolate flavor)
1 1/2 tbsp cacao powder*
1/2 tsp sugar in the raw or coconut sugar*
a pinch of Himalayan pink sea salt*
3/4 cup coconut water + 1/4 cup unsweetened vanilla almond milk (or plain water + almond milk)
Instructions
Blend up the coconut water and spinach so no spinach bits remain. Then, add in the chocolate protein powder, cauliflower, and cherries. Blend, pushing down on the sides of the blender with a spoon to help the mixture along.
When mostly combined, add in the cinnamon, chili powder, almond butter, and almond milk. If using a protein powder other than ALOHA, add cacao powder, raw sugar, and sea salt.
It will be a very thick mixture, but that’s how I like my breakfast shakes. Add in a bit more almond milk or water, if desired.
Notes
I like to blend up the ingredients in steps to make it easier on my blender. If you have a strong blender, feel free to toss all of the ingredients in at once.[br][br]*The original recipe was tested with ALOHA chocolate plant-based protein powder. It has a stronger chocolate flavor and slightly sweeter taste. You can use another chocolate protein powder, like Tone it Up plant-based powder, but, to compensate for flavor differences, add the starred ingredients: cacao powder, raw sugar, and sea salt. They’re all necessary to bring out the hot chocolate flavors!
Have I sunk to a new low? Am I really writing a post about how to cook oatmeal? In all fairness, a year or two back, I was still only making overnight oats because I had no idea how to cook hot oatmeal, and much less with zucchini. When I was growing up, my mom used to cook oatmeal in a way that involved way too much water so the oatmeal would boil and be left swimming in murky liquid. It was often super mushy, too. Like, when people associate oatmeal with being old people’s food, that is because they have suffered through bland, mushy oatmeal. I was one of those people but I’ve come out on the other side with a revived interest in stovetop oatmeal.
No offense to my mama’s wonderful cooking, she just never measured. Dishes don’t necessarily come out well or consistent if you don’t measure. That is why I looked to Rachael’s Good Eats when I wanted to cook up some real good oatmeal. Not just any oatmeal though—oatmeal with vegetables! You’ve seen me throw zucchini into smoothies here and here but oatmeal may be my favorite way to use zucchini.
I’ve been taste-testing bowls of oatmeal over the past few months and I have finally found a method I like. Rachael’s recipe calls for a little bit less oats and a scoop of protein powder. That works as long as the protein powder you’re using tastes good. Though, personally, I’d rather not add protein powder because it can overpower the flavor of oatmeal. I use flax and chia seeds to bulk up the oatmeal and give it creaminess without mushiness. Then comes the zucchini: an undetectable but healthful addition. You could totally leave it out and the oatmeal would still be awesome but I promise it’s so worthwhile to try it with zucchini! It makes me look forward to eating oatmeal! 🙂
As always, let me know if you give this a try by dropping a comment down below or hit me up on Instagram!
Zucchini Stovetop Oatmeal
Recipe Type: Breakfast
Cuisine: Oatmeal
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1
This quick-to-make oatmeal is anything but mushy. The rolled oats are flaky and the seeds add a creaminess. The contrasting textures perfectly compliment each other. Plus, there is a sneaky serving of veggies!
Ingredients
I/3 cup old fashioned rolled oats
1 tsp chia seeds
1 tsp ground flaxseeds
¼ tsp cinnamon
½ cup shredded zucchini
1/4 cup almond milk, for serving
Instructions
In a small pot, heat half a cup of water on the stove. Once boiling, add in the rolled oats and cook for 1 minute on high, then, reduce heat to med.
After the oats have started to absorb some water, sprinkle in the chia, flax, and cinnamon and stir, stir, stir! It is important to incorporate the seeds well so that they don’t clump. They will begin to gel and make the oatmeal creamy without compromising the texture of the rolled oats.
Once incorporated, stir in the zucchini and cook for about 2 more minutes on medium before taking the pot off the heat. It may look like a measly amount of oatmeal but here’s where the magic happens: put the oatmeal into a bowl and pour the almond milk over it, stirring to incorporate. The hot oatmeal soaks up the milk and fluffs up nicely.
Add addition milk if desired and your choice of toppings.
Notes
I topped my oatmeal with 1/2 cup strawberries, 1 tbsp Wild Friends Chocolate Coconut Peanut Butter, 2 tbsp granola, and 1/2 tbsp flaked coconut.
Alright, alright, alright! How is everyone doing today? It is Tuesday and it’s time to break out the tahini! Can that be a thing? Move over tacos, it’s Tahini Tuesday! 😆
It’s no secret that smoothies are my favorite thing ever and if I can sneak some vegetables in them, that’s even better. Too much fruit in a smoothie can spike my blood sugar and leave me crashing with hanger mid-morning. That doesn’t mean fruit is a no-go, it just means I need to include a little something extra to stabilize my energy and keep hunger at bay. A recent discovery that I’ve made in regards to my smoothies is the power of HEALTHY FATS.
I used to be so scared of using oil or eating peanut butter and avocados (not necessarily together), but now I know that a moderate amount of fat is A-okay! Plus, I eat mostly plant-based so when I include healthy fats, I’m add a satiating element to my meals.
So, back to the Banana Tahini Shake! Technically it could fall under the “smoothie” category but it is so rich and comforting that it feels like a shake to me. Shakes are usually loaded up with ice cream, dairy milk, and sugar but mine is sweetened with banana. It’s more than healthy enough for breakfast for sure! Plus, the addition of tahini really helps round out the smoothie/shake. It is…
Uniquely satisfying,
Subtly sweet,
And perfectly thick.
I have been digging this for weeks now and I’m very excited to share it! Let me know if you try it out 🙂
Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1
Zucchini adds fiber, tahini adds satiating fats, and banana brings home the sweetness in this simple Banana Tahini Shake.
Ingredients
¼ large frozen zucchini (about ½ cup chopped)
1 med frozen banana
½ tsp cinnamon
¼ tsp turmeric
a dash of black pepper
½ inch knob of fresh ginger, frozen (I like the zestiness of it but you can sub ground)
1-2 tbsp of tahini,
1 serving of plant-based protein powder, optional
¾ cup – 1 cup unsweetened almond milk
Barbara’s Bakery Puffins or other cereal, optional
Instructions
Add zucchini, banana, and ginger to a blender or food processor and 3/4 cup of almond milk. Blend away! Then add the spices, tahini, and protein powder. Add more milk, if needed.
Serve the smoothie in a glass with some low-sugar cereal of choice, if desired. Best enjoyed with a spoon and straw.
Notes
I used The Natural Citizen Organic Protein but any other plant-based protein should work just fine!
Many times, the ideas for the things I make are inspired by the food I buy or taste elsewhere. Almost anything can be made at home for less and today’s snack bars are super easy, too!
These Almond Coconut Bars are my ultimate homemade snack bar. They are inspired by my favorite Balanced Goodness Coconut + Granola Go Macro barsbut the ingredients are simplified. You could totally make them into balls if you prefer small energy bites but I prefer making them into square-shaped bars, as shown in the photos.
They are ridiculously simple to throw together so if you make them, let me know! 🙂
No-Bake Almond Coconut Bars
Recipe Type: Snacks
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 4 bars
Inspired by Go Macro Balanced Goodness Coconut + Granola bars. These bars are only four ingredients, naturally sweetened, and don’t require any baking.
Ingredients
½ cup (about 15 Neglet) sticky, pitted dates*
2 heaping tbsp of almond butter
¼ cup rolled oats
1 tbsp unsweetened desiccated coconut
Instructions
In a food processor, puree the dates to a thick paste. Add the almond butter and pulse.
Take the ¼ cup of rolled oats and add them to a nonstick pan. On a stovetop, lightly warm the oats until they smell/look toasted. Three minutes on medium heat should be enough.
Add the warm oats to the food processor, along with the coconut, and process until combined.
Mixture will look dry and crumbly but, as you pick it up with your hands, it should mash together. Add 2 teaspoons of warm water if the mixture does not mash together and process again (I didn’t need to add any).
Separate the mixture into 4 balls and form into square-shaped bars.
They will keep at room temperature for a day, or store in the refrigerator for up to a month.
Notes
*If your dates have been stored in the fridge or freezer, or simply aren’t sticky, soak them in hot water to soften. I like to heat up some water in a pot on the stove and let the dates rest in the hot water for 10 minutes.
In elementary school, this day was a big deal for the kids because they would get to participate in the May Pole Dance. Also, by kids, I mean me. I got to participate in the May Pole Dance along with my entire third grade class.
I think it was a whole month in advance that we started practicing. My teacher would take a break from lesson plans a few times a week and take us outside to the field to dance with ribbons. I can’t exactly describe how the dance went but it looked something like this. Our parents and the community got notified of the event (because 8 year olds dancing around a pole to create a ribbon braid is considered an event for a small town like mine, mmkay?). It was also a rite of passage for children. As a youngling in school, I saw the older kids participate and looked forward to the day that I would be so privileged to participate in the acclaimed event.
Oh, and you might be wondering what May Day is and the meaning behind the May Pole Dance. Honestly, I only ever participated in May Day at that elementary school of mine so I don’t know the exact history. I believe the dance is ceremonial and dates back to really old times in England. These days, especially in the U.S., we tend not to follow such traditionalist practices so it I think it is less common. The dance and celebration that occur are in honor of the start of summer and the new life that it brings. Thus, I felt it appropriate to share the story as I mention that I am so very into fresh recipes for summer!
The warm weather has me craving chilled salads, sweet and juicy produce, and ingredients that won’t weigh me down. I called this dish a Fresh Salad with Pasta and Fruit because that’s what it is. It also has all of my favorite ingredients from chicken salad but without chicken 🙂 I know apples aren’t technically considered summer fruit but they’re around all year long! Some light and crisp lettuce, plus, crunchy celery, adds to the hydrating factor of this salad. A very important factor if you’re dealing with hot temperatures like me. #SoCal
As always, I made this recipe based on ingredients I had in my fridge but change it up to fit your needs. Some darker leafy greens would work nicely instead of the iceberg. Even try dried cherries instead of fresh grapes.
Have a happy month of May!
Fresh Salad with Pasta and Fruit
Recipe Type: Lunch
Cuisine: Salad
Author: Melanie
Prep time:
Total time:
Serves: 1 salad
The warm weather has me craving chilled salads, sweet and juicy produce, and ingredients that won’t weigh me down. It’s kind of like a chicken salad but made vegetarian and I utilized what I had in my fridge. Feel free to change it up and sub in whatever greens you like.
Ingredients
2 cups of lettuce of choice (I only had iceberg but some kale, arugula, or romaine would be lovely!)
3 oz of Banza penne pasta (or other short cut pasta)
1 small-medium sized apple, chopped
1 small stalk of celery (or half a large stalk), chopped
¼ cup of red grapes, chopped in halves
Extras: black olives, sliced in half, and chopped pecans
Dressing is: 2 tsp olive oil, 2 tsp apple cider vinegar, 1 tsp maple syrup, and ¼ tsp dried tarragon.
Instructions
Set a pot of water on the stovetop to boil and cook the pasta for about 10 minutes or until desired doneness.
In the meantime, chop up the veggies and fruit. Add all ingredients to a serving bowl.
Drain the pasta water and let pasta cool for a minute before adding to the salad.
Drizzle the dressing over all ingredients and enjoy!
On cold days, on rainy days, on sunny days, or cloudy days, I will always be in the mood for a smoothie. In fact, the jury is still out on whether I consume more smoothies in winter months or summertime.
On a slightly related side note:
there was a lot of mud from the previous night’s rain when I made this smoothie bowl. I didn’t let that stop me from marching outside in my boots to snap a picture. 🙂 The lighting is much better outdoors! Plus, my neighbors would probably wonder where I’m at if they didn’t see me go outside to take a picture of my breakfast. You know, ‘cause that’s the usual these days.
Anyway, this photo is from a while back but I’ve had this for breakfast a number of times since. I rarely make the same smoothie twice but there is something particularly crave-worthy about blueberries that makes me want to have them in a smoothie several days in a row. This simple smoothie is the best way to make that happen.
Blueberry Coconut Smoothie
Recipe Type: Breakfast, Smoothie
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1 smoothie
Creamy coconut milk combines with frozen banana and blueberries to make a delicious rich and tropical smoothie.
If using protein powder, add that to the blender first, followed by the coconut milk and frozen fruit.
The smoothie might be tough to blend but it’s perfectly thick with a small amount of liquid. Add a tablespoon of additional milk to the blender if the mixture is not budging.
Scoop the smoothie contents into a bowl and add the recommended toppings, or, simply some coconut flakes to jazz up the tropical factor.
Notes
Prep time does not include freezing the fruit. A very necessary step for the ultimate creamy smoothie!
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