Overnight Oats (without Yogurt) *****

 

7/8/26

1/2 c rolled oats

1/2 c coconut milk

2 tsp chia seeds

1 tsp hemp seeds

1/4 tsp vanilla extract

1/8 tsp 100% monk fruit powder

Optional toppings: berries, slivered almonds

Measure all ingredients into a glass container; mix well.  

If desired, top with frozen blueberries.

Cover and refrigerate overnight.

In the morning, stir, and add optional toppings.

https://kristineskitchenblog.com/favorite-easy-overnight-oats-recipe/

Fresh Green Beans in the Air Fryer *****

 So good that I overate!

• 1 lb fresh organic green beans
• ▢1 Tbsp olive oil
• 1/2 tsp garlic powder
• ▢Sea salt to taste

• Preheat air fryer to 400ºF.
• Wash and trim green beans.
• Toss with olive oil, garlic powder, and sea salt.

       Place beans in the basket or on a pan lined with aluminum foil and parchment       paper.  

       Air fry for 8 minutes, stir or shake the basket, and air fry for another 8 minutes.  I checked them at 8 minutes, and then air fried them for another 2 minutes.

https://feelgoodfoodie.net/recipe/air-fryer-green-beans/

       

Soft Granola *****

7/11/2026 - Very good!  A little on the oily side coming out of the oven, but we'll see how it is after an hour. 

It was better the next morning!

9/11/2026 - Made it again, using coconut oil (I used expeller-pressed), which was called for in the original recipe.  I also added a teaspoon of cinnamon.  Really good!

• 1/3 cup ghee
• 6 Tbsp honey
• 1 Tbsp vanilla extract
• 2 tsp hemp hearts
• 1 tsp sea salt, or to taste
• 2 cups rolled oats
• 1/2 cup sprouted pumpkin & sunflower seeds

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and spray with avocado oil.

2. Melt together ghee and honey, and then stir in remaining ingredients. Mix well.

3. Spread granola evenly on parchment paper and bake in preheated oven for 4 minutes.

4. Take out and stir, then spread back out. Bake for an additional 4 minutes.

5. Remove pan from oven. Without stirring, let it rest for at least an hour to cool. Store in an airtight container for a few weeks.

Adapted from: 

https://thecookstreat.com/soft-and-chewy-granola-honey-sweetened/

High Protein Overnight Oats

 

I tried this but used 1 Tbsp hemp seeds and 1 Tbsp chia seeds.  I skipped the flax.  I also used 1/2 cup coconut milk instead of 3/4, and used almond butter instead of pumpkin seed butter.  

• 1/2 cup rolled oats
• ▢2 Tbsp hulled hemp seeds
• ▢1 tsp chia seeds
• ▢1/2 tsp ground flaxseed
• ▢3/4 cup plant milk 
• ▢1 Tbsp pumpkin seed or almond butter
• ▢1/8 tsp monk fruit powder

Instructions

 

• Add rolled oats, hemp seeds, and ground flaxseed to a mason jar.
• Pour in milk and monk fruit, and spoon in the pumpkin seed or almond butter. Stir well so the milk is evenly distributed amongst the oats and seeds. Place in the refrigerator for about two hours, giving it a stir after 30 minutes if you can.
• Serve with toppings of your choice, such as fresh fruit or more suitable nut or seed butter.
• 
  

https://www.throughthefibrofog.com/high-protein-overnight-oats-no-protein-powder/

Gut-Healing Stewed Apples *****

 I doubled the recipe and it was delicious, especially on Overnight Oats.

Gut-Healing Stewed Apples
Ingredients
1-2 large organic apples
1 tsp cinnamon
1 tsp vanilla
1/3 cup filtered water

Directions
1. Wash and core apples (no need to peel).
2. Chop into small cubes.
3. Add apples, cinnamon, vanilla, and water to a saucepan.
4. Simmer on low until soft (10–15 minutes).

👉 Enjoy over Greek yogurt, stirred into oatmeal, blended into smoothie

 @happyhealingtx

H

Oat Milk Coffee Creamer *****

 Very good!  It separates but mixes instantly after shaking.  At the bottom of the mug, the milk was thick and oaty tasting.  Next time, I'll try filtering it twice.

• 1 cup rolled oats, cold (I put them in the freezer overnight)
• 2 cups cold filtered water (I refrigerated it overnight)
• 1/4 cup MCT oil 
• 15 drops 100% monk fruit liquid
• Capful vanilla extract
• Pinch sea salt

Instructions

1. Place oats and water into Vitamix. Blend at high speed for 30 seconds. (Don't blend too long if using a high-speed blender because it will heat the liquid and the oat milk will become too thick and gooey.)
2. Place nut milk bag or layers of cheesecloth in a measuring cup. Pour the oat and water mixture into the bag. Gather edges or pull string of bag and suspend over the measuring cup to strain the liquid from the solids. Gently squeeze or twist the bag or cloth to remove as much of the liquid as possible. Do not force it through the nut bag or cheesecloth because it will become slimy.)  Discard the oat pulp or save for another purpose. 
3. Rinse out blender and lid to remove any of the oat residue. Pour oat milk into the blender along with MCT oil, monk fruit, vanilla, and sea salt . Blend for 30-60 seconds until well-combined. Transfer to a mason jar. Store in refrigerator for 3-4 days. 
4. Shake well before using. The creamer will separate into a thicker cream and a thinner, watery liquid. It doesn't mean the creamer is spoiled. If the creamer looks bubbly and smells sour, discard. 

What to do with the oat pulp:

• Add to smoothies, cookies, muffins, pancakes for extra fiber.
• Combine with a little castile soap and use as a gentle face, hand, and body scrub.
• Place pulp in cheesecloth - tie a knot at the top and drop into bath water as a soothing soak.

https://helloveggie.co/oat-milk-coffee-creamer/?utm_source=Pinterest&utm_medium=organic

Easy Hummus

 

1 ½ cups cooked chickpeas 

¼ cup fresh lemon juice, from 1 large lemon 

¼ cup well-stirred tahini (try our tahini recipe)

1 small garlic clove, minced

2 Tbsp extra-virgin olive oil, plus more for serving 

½ tsp ground cumin

Sea salt to taste

2-3 Tbsp cold water 

Dash ground paprika, sumac, or Za’atar for serving

Whip the tahini and lemon juice: In the bowl of a food processor, (or try making in the Vitamix) combine the tahini and lemon juice and process for 1 minute. Scrape the sides and bottom of the bowl, then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

Add olive oil and spices: Add the olive oil, minced garlic, cumin, and ½ teaspoon of sea salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl, and then process for another 30 seconds or until well blended.

Add the chickpeas: Add half of the chickpeas to the food processor and process for 1 minute. Scrape the sides and bottom of the bowl, then add the remaining chickpeas and process them until thick and relatively smooth, 1 to 2 minutes.

Thin with water: The hummus will likely be too thick and still have tiny bits of chickpea. To fix this, slowly add 2 to 3 tablespoons of cold water with the food processor turned on until you reach the perfect consistency.

To finish: Taste and adjust as needed with more salt or lemon. Serve with a drizzle of olive oil and a sprinkle of paprika, sumac, or Za’atar over the top.

NOTES:

• Storing: Store hummus in an airtight container and refrigerate for up to one week. Freeze it, covered with a thin layer of olive oil, for up to one month.
• Chickpeas: Use canned chickpeas or home-cooked chickpeas for this recipe. Here is how we cook dried chickpeas.
• Hummus without tahini: For the best hummus, which rivals our favorite store brands, use tahini. However, a chickpea puree without it is still quite delicious. Just add more olive oil. Another option is to use natural, unsweetened, creamy peanut butter in its place.
• If you like garlicky hummus: Increase the garlic by a clove or use roasted garlic.
• Aquafaba for fluffy hummus: This is the thick, starchy liquid in a can of beans (or the bean cooking liquid). You can use this instead of water in the last step of the recipe. Instead of plain water, add a splash of aquafaba at the end. As it whips, it creates an incredibly light and airy texture. Taste your aquafaba first. If it’s too salty, use less salt when making the recipe above.
• Tahini and lemon juice are not creaming: Depending on your food processor, the blade might not come into contact with the tahini and lemon juice. You need to increase the amount of liquid in the food processor, so add the olive oil. If they still do not cream, add a tablespoon of cold water.
• Blender: A food processor is best for making hummus, but a high-powered blender will work. Be sure to scrape the sides down a few extra times as you make it.

https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/