How to make Overnight Oats


Easy overnight oats are a great snack or meal especially if you are into weekly food prep. Combine a few of your favorite superfoods together to get needed fiber, healthy fats, proteins, and other nutrients in one delicious dish.

It took me a while to try it and I was pleasantly surprised by how great it tastes!

Overnight Oats in a glass

What you will need:

12oz container with a lid
1/2 cup oats
2 tablespoon nuts
1/2 cup fruit(s) (blueberries, bananas, etc)
1 tablespoon chia seeds
1/3 cup plain yogurt
1/3 cup milk (or water)

Place the ingredients in the container in layers (recommended order):

  1. oats
  2. chia seeds
  3. fruit mixed with yogurt
  4. nuts
  5. milk (or water) to fill

Close the lid and place the container(s) in your refrigerator overnight. The idea is to make sure the oats and the chia seeds soak and soften. When you check on your creation the next day… you can eat as-is or shake it before opening in order to mix it all up. This sweet easy overnight oatmeal recipe is great for a meal or snack on the go. Experiment with the amounts and ingredients based on your preferences and enjoy!

Nutritional Benefits by ingredient:

Photo by Javier Disabato on |Overnight Oats

Oatmeal is rich in zinc, magnesium fiber and commonly considered heart healthy

Chia Seeds contain polyunsaturated fat as omega-3 fatty acids, fiber, protein, calcium, phosphorus, and zinc.

Nuts contain healthy fats, proteins, fiber, omega 3s, vitamins minerals, and more.

Fruits – fiber and multiple nutrients

Plain Yogurt – great source of probiotics

When you try it please let us know how it works out in the comments?

Crustless Pizza

Quick and easy CRUSTLESS PIZZA

…is Keto-Friendly. Crustless pizza is easy to make and cuts out a few additional carbs & you can add your preferred veggies.

Photo by LikeMeat on Unsplash
(similar to crustless pizza)

Crustless pizza ingredients and tools:

  1. One and a half cups of mozzarella shredded cheese.
  2. Half cup of pizza sauce (pasta or tomato).
  3. Approximately 1/3 of a cup more or less of each of your chopped toppings: Use up to 3 toppings the first time so you can get an idea of how they cook. Toppings can include pepperoni, olives, mushrooms, sausage, spinach, etc.
  4. No-stick pan or cover baking pan with parchment paper. Size should be comparable to a large dinner plate.

The process:

  1. Heat the oven to 450 and make sure it reaches 450 before placing the pizza inside.
  2. Spread the shredded cheese over the bottom of the pan.
  3. Use a spoon to spread the sauce lightly and thinly over the layer of cheese.
  4. Optional – sprinkle some cayenne pepper or garlic powder over the sauce.
  5. Add your meat.
  6. Add your veggies.
  7. Optional – Sprinkle a tablespoon of more cheese.
  8. Cook it by placing the pan in the oven for 12 to 20 minutes and be sure to monitor as not all stoves work the same. Select the tray inside the oven that puts the bottom of the pan closest to the heat. The edges should brown and as the cheese melts the toppings will cook and merge. Once cooked the ingredients should not be completely liquid. The cheese on the bottom will firm into a crust-like surface. If it is very liquid you may want to cook longer or use less cheese or sauce next time. Allow the pizza to cool down to room temperature before using a pizza slicer to separate it into slices.

This is just another great twist on traditional fast food where you get a great tasting meal with fewer carbs and calories.

**Very Keto or Vegan Friendly based on your toppings

Easy Breakfast Tacos

Easy Breakfast Tacos



Use warm whole-grain tortillas, scramble some eggs (pasture-raised) in real butter, with some red pepper flakes (or cayenne) and a little salt. Put eggs in tortilla and top with your favorite real cheese and spicy salsa and you are done. You can definitely make this with regular ingredients instead of the more organic versions however you lose of a lot the nutritional benefits.


For lunch or dinner swap the eggs for grilled chicken or steak strips with some cilantro… Enjoy. Share your thoughts.








Easy Flatbread


Easy Flatbread


Making flatbread is one of the many amazing and simple recipes for food. You very easily take a cup and a quarter of whole wheat flour, a teaspoon of baking soda, two teaspoons of olive oil, one teaspoon of salt, and a half cup of hot water and mix. Then you take that doughy mess and shape it into a ball. Set it atop a few pinches of flour and cover with a towel. Let it sit for ten minutes. Heat a cast-iron skillet to medium heat.

After ten minutes split the ball into four parts and using a rolling pin and some more sprinkles of flour. After your skillet warms up on medium heat you just cook on each side for about a minute.   The really awesome part is that you can add other goodies like oats, garlic, or nuts. It’s a great snack and makes you consider never purchasing store-bought bread again. It is so much thinner and you choose the ingredients.

Easy, fun, and tasty. You really have to try it and it only takes about 15 minutes max.