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/

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/

Lentil Soup - to try

 

LENTIL SOUP

Lots of requests for this recipe, it’s delicious

•1/2-lb rinsed lentils
•1/2-cup chopped onions
•1-carrot chopped
•1-celery stalk chopped
•1-medium red potato diced (opt)
•4-garlic cloves chopped
•1-quart of chicken or vegetable stock
•1-cup water
•1-tsp salt
•Extra virgin olive oil

In a large pot heat 1/4 cup of olive oil.  When it is shimmering add the onions, carrots, celery, garlic, potatoes and sauté for about 5 minutes.

Add the stock, water and bring to a boil, lower to a low simmer stir in the lentils cover the pot cook for 10 minutes

Remove the lid, stir, and cook uncovered until the lentils are done. Make sure this is still on a low heat.

After 20 minutes check to see if the lentils are tender they do cook quickly about 20-30 minutes

Add salt to taste.

The longer you let this sit the thicker it will get. You can add more stock or water if reheating. I like it thick.

❤️Daniel Mancini on Instagram

Air Fryer Asparagus

 This was good, although it took 24 minutes (after preheating separately for 5 minutes) for the asparagus to get tender.

Blueberry Oats

 

INGREDIENTS

▪️1/3 cup maple syrup
▪️2 tbsp coconut oil
▪️1/3 cup peanut butter [Sub almond butter]
▪️1 cup oats
▪️1 cup oat flour
▪️1 cup blueberries
▪️1/4 cup water

METHOD

▪️Grease or line a loaf tin
▪️Over medium heat, add the blueberries and water to the pan.
▪️Bring to boil on medium high and then turn down heat to medium low to allow to simmer for 5-7 minutes. Stir every few minutes and slightly mash the berries.
▪️In a bowl mix all the remaining ingredients together. The mixture should hold together. If too dry slowly add more peanut butter. If too wet, add more oat flour slowly.
▪️Reserve about a 1/4 cup of the mixture (for the topping)
▪️Pour the remaining mixture into a loaf tin and use your fingers to really press it together.
▪️Pour over the raspberry mixture, spread evenly.
▪️Crumble on the remaining oat mixture
▪️Refrigerate until set

DoctorBowl on Instagram

Granola

 

INGREDIENTS

▪️2 cups oats, GF if necessary
▪️1/2 cup nuts and/or seeds
▪️1/4 cup coconut oil, melted
▪️1/4 cup honey or maple syrup
▪️1 Tbsp chia seeds
▪️2 Tbsp pumpkin seeds

METHOD

▪️Preheat 160c (320 degrees F)
▪️In a prepared baking tray, mix all the ingredients together
▪️Flatten to an even layer and press down so it sticks together
▪️Bake for 18-22 minutes until golden

DoctorBowl on Instagram 6/8/26

Homemade A2 Cream Cheese

 

- 4 cups Alexandre A2/A2 Organic 4% Whole Milk
- 2 Tbsp lemon juice
- 1/4 tsp sea salt
- Optional: 1 tablespoon Alexandre A2/A2 Organic 100% Grass-Fed Whole Probiotic Kefir (for a thinner texture)

1. Pour 4 cups of Alexandre A2/A2 Organic 4% Whole Milk into a medium saucepan. Heat over medium heat until the temperature reaches 185–195°F (just below boiling), stirring occasionally to prevent scorching.

2. Remove from heat and slowly stir in 2 tablespoons of lemon juice. Gently mix and let sit undisturbed for 10 minutes while the milk curdles.

3. Line a fine mesh strainer with cheesecloth or a thin dish towel and place it over a large bowl. Pour in the curdled mixture and let it drain for 1–2 hours, depending on your preferred thickness.

4 . Transfer the drained curds to a food processor or blender. Add 1/4 teaspoon of sea salt and blend until smooth and creamy. If needed, add a splash of the reserved whey or a bit of kefir to loosen the texture.

5. Scoop into an airtight container and refrigerate. The cream cheese will firm up slightly as it chills. Best used within 7 days.

https://alexandrefamilyfarm.com/blogs/recipes/homemade-cream-cheese-bagels?_pos=5&_sid=d0bd6cfc7&_ss=r

 

Savory Oats with Yogurt and Swiss Chard

 

Ingredients

• 1 C. Water
• ½ C. Quick-Cooking Steel Cut Oats
• 2 tsp. Nancy’s Organic Butter
• 2 Scallions, sliced
• ½ Bunch Swiss Chard, coarsely chopped
• Salt and Pepper, to taste
• ½ C. Nancy’s Organic Whole Milk Yogurt
• Gomasio (Sesame Salt) and Toasted Pumpkin Seeds, for garnish

 

Directions

1. 1. According to package directions, boil the water and stir in the oatmeal. Reduce the heat. Stir and cook for 2-3 minutes, until thickened.
   2. Meanwhile, melt the butter in a sauté pan over medium heat. Add the sliced green onion and sauté until vibrant.
   3. Add the swiss chard and sauté until just softened.
   4. Add the cooked oats into the sauté pan and toss to incorporate.
   5. Spoon the yogurt into the bottom of a serving bowl and spoon the cooked mixture on top.
   6. Garnish with gomasio and pumpkin seeds as desired.

Hibiscus Cooler

 I want to try this.  I'm going to mix everything in a bowl before pouring it into the silicone molds.  I'll probably try it without the lemon the first time and see how it goes.

Brew hibiscus tea with loose organic hibiscus

Take a few blackberries and smash them with the back of a fork.  (I would strain out the seeds.)

Add the hibiscus tea to large silicone ice cube molds

Add some honey to the molds.

Squeeze some fresh lemon juice in each mold, if tolerated.

Place in the freezer.

When the cubes are frozen, drop one into a glass or jar of water.  Salt the rim and enjoy.  

From the Long Covid Dietician on Instagram (5/26/26)

Chicken and Red Lentil Soup

 

New York Times Top 50 Recipes of 2025 | Chicken and Red Lentil Soup by @nytcooking @andybaraghani

Ingredients

- 3 tbsp olive oil
- 2 large onions, thinly sliced
- 6 garlic cloves, thinly sliced
- 1 lb boneless, skinless chicken thighs
- 1½ cups red lentils, rinsed
- 1 tsp ground turmeric
- Salt & black pepper
- 1 cup mixed herbs (parsley, dill, mint)
- 1 cup plain full-fat yogurt (regular or Greek)
- 2 tbsp lemon juice

Steps:

Heat oil in a large pot and cook the onions until deeply caramelized, then add the garlic and soften it. Add the chicken, lentils, turmeric, salt, and plenty of pepper, tossing to coat everything. Pour in 8 cups of water, bring to a boil, then simmer until the lentils break down and the chicken is cooked. Shred the chicken, return it to the pot, and stir in the herbs, seasoning to taste. Mix the yogurt with lemon juice and a bit of salt (thinning with water if using Greek yogurt), then serve the soup topped with a spoonful of the lemony yogurt

Foodiligence on Instagram

Broccoli-Quinoa Soup With Turmeric and Ginger

 

New York Times Top 50 Recipes of 2025 | Broccoli-Quinoa Soup With Turmeric and Ginger by @nytcooking @hettymckinnon

Ingredients:

- Extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 2-inch piece fresh ginger, peeled and finely chopped
- 2 garlic cloves, finely chopped
- 1 cup white quinoa
- 1½ tsp ground turmeric
- Salt 
- 4 to 5 cups vegetable stock
- 1 head broccoli
- 14 ounce coconut milk
- Handful of cilantro, for serving
- Chile oil, for serving

Heat a large pot or Dutch oven over medium and cook the onion in olive oil until softened, then add the ginger and garlic and cook until fragrant.

 Stir in the quinoa, turmeric, and salt, then add the vegetable stock, bring to a simmer, cover, and cook until the quinoa is tender, about 15 minutes. 

Add the broccoli and coconut milk and simmer until the broccoli is just tender and bright green, thinning with more stock if needed, then season with salt and plenty of pepper and serve topped with cilantro and a drizzle of chile oil.

Foodiligence on Instagram

Fragrant Coconut Chicken and Sweet Potato

 

Fragrant Coconut Chicken and Sweet Potato @nytcooking @thisiskaychun

Ingredients

- 3 Tbsp oil (divided)
- 1 med sweet potato, diced (¼")
- ½ cup scallions + 3 cloves garlic + 1 Tbsp ginger (all minced)
- 1lb ground chicken (dark meat if possible)
- 1 cup full-fat coconut milk
- 4oz baby spinach
- 2 Tbsp lime juice + ¼c cilantro
- Salt to taste

Heat 1Tbsp oil in a skillet over medium; add sweet potato, season with salt, cover, and cook 8 minutes until tender, then set aside. 

Add remaining 2 Tbsp oil, scallions, garlic, and ginger to the pan, sautéing for 30 seconds before adding the chicken to brown (approx. 5 minutes). 

Stir in coconut milk and the cooked sweet potatoes, simmering 2–3 minutes until slightly thickened. Fold in spinach until wilted, remove from heat, and stir in lime juice, cilantro, and final seasonings. 

Serve over rice with extra garnish and hot sauce. 

Foodiligence on Instagram

Garlic Herb Chicken Bowl

 

Hard-Boiled Eggs and Peas Ideas

 

Boil three eggs, peel them and slice into tiny cubes or bigger pieces per taste. Warm up a tin of cooked green peas or cook fresh green peas if you want and pour into a serving dish. Add the chopped hard-boiled

eggs to the peas. Melt three-four tbsp of butter and pour over the peas and eggs and mix well and carefully so as not to squish the green peas. Add salt to taste and add parsley or dill. I don’t like parsley so I go with dill or nothing at all.

And enjoy!

Bulgarian Peas and Eggs (Topli Gradishe): Sauté 2 cups of green peas in 3–4 tbsp of butter until warm. Gently stir in 3–4 chopped hard-boiled eggs. Season with salt and fresh dill or parsley. Serve immediately.

Indian Green Peas and Eggs (Sukhi Matar Anda Sabzi): Sauté onions, garlic, and ginger with cumin, turmeric, and chili powder. Add frozen peas and cook until tender. Top with sliced hard-boiled eggs, garnish with cilantro, and serve.

[Creamy Pea & Egg Casserole](0.5.6, 0.5.7): Combine 2 cans of drained peas with 4–6 chopped hard-boiled eggs. Create a sauce using melted butter and flour (roux) topped with cheddar cheese, or use cream cheese/Cheese Whiz. Top with breadcrumbs or french-fried onions and bake at \(350^{\circ}F\) (\(175^{\circ}C\)) until bubbly

Roasted Sweet Potatoes

 2 large orange sweet potatoes, preferably garnet or jewel

– 2 tbsp olive oil @bonodisiciliausa

– 1 tsp sea salt

– 1 tsp garlic powder

– 1 tsp smoked paprika



1. Preheat oven to 375°F and line a baking sheet with parchment paper.

2. Wash the sweet potatoes really well, then dry them thoroughly.

3. Trim off the ends, then cut each sweet potato in half lengthwise.

4. Rub the cut sides with olive oil, salt, garlic powder, and smoked paprika.

5. Place cut-side down on the parchment-lined baking sheet.

6. Roast at 375°F for 1 hour. Don’t flip or move them.

7. When they come out, let them sit on the pan for 10 minutes before lifting.

8. Carefully remove with a thin spatula to keep that caramelized bottom intact.

Biggest tips:
– Use large orange sweet potatoes, not tiny skinny ones
– Parchment paper really helps
– Don’t rush the 375°F / 1 hour bake
– Let them rest 10 minutes before removing so the sugars can set

That’s how you get the glossy, candy-like bottom everyone is trying to make 😋

From SuperFoodsGuy on Instagram

Coconut Milk from Coconut Cream

To make coconut milk from coconut cream:

Blender Method: Combine 1 can (approx. 5.4 oz) of coconut cream with 2 cups of water in a blender and mix until smooth.

Blend 1 part coconut cream with 2 to 4 parts warm water until smooth. A common ratio is 1/2 cup of cream to 1 cup of water for a standard consistency. Blend for better incorporation, then optionally strain for a smoother texture.

Homemade coconut milk will last 3-5 days in the fridge.

This can be frozen for up to 1 month, if frozen right away! Defrost fully prior to use.

Oat Chia Seeds Wraps

 

Makes 8 wraps



▪️10g chia seeds (approx 1 Tbsp)
▪️170g rolled oats (approx 1 2/3 - 1 3/4 cups)
▪️500ml water (2.1133 cups)
▪️Seasoning of your choice: salt, garlic powder



Add all the ingredients to a blender and blend until smooth

Let the mixture sit for 15 minutes

Add a little oil to a nonstick frying pan over medium heat

Pour about 1/3 cup of the batter into the pan and spread evenly.

Cook until the edges lift off the pan, about 3-4 minutes. Flip and cook for another 1-2 minutes.

From doctorbowl on Instagram

Sweet Potato Egg Wraps

 

1 small sweet potato, peeled and grated
1 egg
Small handful of cheese
Seasoning of your choice
Filling: cheese, spinach, tomatoes



Add grated sweet potato, egg, cheese and seasonings. Mix well

Over medium heat, heat a little oil in a pan.

Add the sweet potato mixture and spread it evenly over the pan to make a wrap

Cook on each side for about 10 minutes until golden and crispy

You can also bake them or air fry

From doctorbowl on Instagram