It may not be a new diet trend anymore, but overnight oats continue to rank high on the list of healthy breakfasts to enjoy. Everyone is familiar with oats, which get a bad reputation for being bland or mundane. Erase any preconceived notions you have about oats because it’s time to reset your view on them. 

Enter overnight oats into the equation. These fiber-rich, make-ahead breakfasts brim with flavor and nutrients. Because they are self-contained (typically in a mason jar), you can take them with you and enjoy them on the go. Alternatively, you can simply grab a jar of overnight oats out of the fridge in the morning, get a spoon, and dive in before you jet off to work or the gym. Essentially, doing a little prep work the night before saves you so much time in the morning. Plus, you have breakfast item that’s ready to eat!

Health Benefits

One of the greatest health benefits of overnight oats is that they have increased digestibility. Soaking the oats overnight is essentially a way of cooking them, only for a longer, slower period. Soaking oats helps to break down starches and reduce natural phytic acid, which helps the body utilize the nutrients in oats more efficiently. This makes the oats easier to digest, and it can be helpful for people with gluten sensitivities. 

Any food item that contains starch also has resistant starch. According to several studies, resistant starch levels are higher in cooled starchy foods. Resistant starch is a natural carbohydrate that works to increase feelings of fullness, aid in weight loss efforts, and improve digestion. Additionally, oats are rich in beta-glucan, which works to increase white blood cell activity in the body. White blood cells are responsible for protecting the body from illnesses and foreign invaders. Oats also contain selenium and zinc, two nutrients that play a role in fighting infection.

You’ll find five of our favorite overnight oat recipes below. Enjoy them, meal prep with them, and take advantage of all the benefits that oats have to offer. One last thing is that overnight oats are not cleanse-approved dishes, but they make for great post-cleanse breakfast options. 

Banana Almond Overnight Oats

Don’t have time to make breakfast during your busy mornings? You can have an easy grab-and-go breakfast by making this the night before.

Click here to make the recipe. 

Overnight Chai Steel Cut Oats

Breakfast on-the-go is a mere five minutes away now that you have this chai-spiced overnight oat recipe. There is no cooking necessary!

Click here to make the recipe. 

Creamy Peanut Butter Overnight Oats

Make this filling overnight oats recipe with just 6 simple ingredients. This protein-packed breakfast is naturally sweet and full of fiber!

Click here to make the recipe. 

Banana Bread Overnight Oats

Enjoy the flavor of banana bread without worrying about the unhealthy carbs. Wake up to a nutritious breakfast without having to make it!

Click here to make the recipe. 

Maple Apple Overnight Oats

Dive into a breakfast that tastes like dessert! Fill up on fiber, protein, and other nutrients with these maple apple overnight oats.

Click here to make the recipe. 

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Some spices are often neglected. You may have cardamom or nutmeg in you spice cabinet and find a recipe for them. Well, dig deep into the spice cabinet for this recipe because you are going to create your own chai-spiced overnight oats. It’s like a chai tea latte in breakfast form!

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You know when you are about to come down with the sickness. It’s that brief moment between a case of mild sniffles and a scratchy throat and full blow drainage from your nose and a hacking cough that sound horrendous. There’s no debate on this: being sick is no fun at all.

So what do you do? You begin to hydrate with any and all fluids you can get your hands on. You load up on vitamin C and become a master of herbal teas, but what are you eating while you’re sick? Most people resort to foods that are extremely easy to make or easy to swallow, but these foods are not always conducive to your road to wellness. It’s not just about avoiding processed sugars and refined grains, though. Some foods that are deemed “healthy” can worsen symptoms or prolong the sickness. Consider avoiding and consuming the following foods when you are sick.

When You Have A Cold, Flu, Or Fever

Avoid Nuts

While nuts contain valuable nutrients, including healthy fats, zinc, vitamin E, magnesium, and more, it is wise to refrain from eating them when you have the cold or flu. The fats are actually what you don’t want because the body has to work harder to digest them. Additionally, nuts are known histamine inhibitors that have the potential to increase congestion.

Eat Red Bell Peppers

Unless you have a nightshade allergy, red bell peppers are essential for anyone who comes down with a cold or flu. The active compound, quercetin, is a known antioxidant that can help prevent the virus from duplicating. It also repairs oxidative tissue damage and helps to calm inflammation associated with the bacteria or virus. Red peppers are also high in vitamin C, a necessary antioxidant can shorten cold symptoms.

Avoid Broccoli

Yes, you should typically eat your green vegetables, but broccoli is not for sickly people. While it contains beneficial fiber and other nutrients, broccoli can be difficult for the body to digest when sick. According to Mahmoud Ghannoum, a gut health expert, it is wise to avoid irritating the gastrointestinal tract when you’re sick, especially since a healthy gut is necessary for optimal immune function.

Eat Mushrooms

Mushrooms contain cytokines, which are proteins that work to regulate immune response by “sounding the alarm,” so to speak, when a foreign invader is present in the system. Cytokines also assist the body with entering sleep mode to promote a swift recovery. Additionally, research suggests that shiitake, cordyceps, and reishi mushrooms increase cytokines in the body and boost immune function.

When You Have A Stomachache, Nausea, Or Diarrhea

Avoid Dairy Products

Dairy products should be avoided whether your sinuses are clogged or your stomach is upset. The reason for this is because dairy contains lactose, which can be difficult for the body to digest, especially after experiencing diarrhea. The body needs lactase enzymes to digest lactose, and the body’s supply of lactase temporarily depletes with diarrhea because the gut lining becomes inflamed. You will most likely feel bloated or nauseous if you consume dairy products when your stomach isn’t feeling 100%.

Eat Bananas

Bananas are rich in potassium, which is necessary for balancing the amount of water in the body. It helps to maintain healthy cells, but potassium levels deplete when you have diarrhea or consistently vomit. Replenish the body’s potassium levels by consuming bananas, especially the ones that are more green than yellow. Bananas that are a little unripe contain resistant starch, which promotes the growth of healthy gut bacteria.

Avoid Beans

Beans contain a sugar known as alspha-galactosidase, which can upset stomach tissues and cause gas, bloating, cramping, or diarrhea. When experiencing diarrhea or other stomach issues, the body may not be able to synthesize enough gas-reducing enzymes to break down alspha-galactosidase. To avoid adding insult to injury, steer clear of beans.

Eat Steel Cut Oats

Steel cut oats are extremely gentle on the digestive system. The soluble fiber assists with pulling water into the digestive tract, helping to bulk up stool and regulate the rate at which food moves through the body. Steel cut oats also contain selenium and zinc, two minerals that protect the body from bacteria and viruses by enhancing immune function.

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September 21st marks a special day, one that allows the aroma of ancient herbs and spices to fill the room and delight taste buds. We are, of course, talking about National Chai Day, which celebrates the bold and comforting flavor of an Indian beverage that dates back roughly 5,000 years. It’s a wonderfully spicy beverage that has become popular all over the world.

What Exactly Is Chai?

Masala chai is Hindi for “mixed-spice tea,” but Westerners have come to know this simply as chai. While there isn’t a set recipe, the common chai mixture contains cardamom, ginger, cinnamon, cloves, and peppercorns, although many people like to add turmeric or nutmeg. Chai is simply a spice mixture, but Indians began adopting British-style tea practices by boiling the spice mixture with milk and sweetener in the early 20th century. The chai tea that is found in Western culture typically contains sugars or additives, differentiating it from the traditional chai tea that has been used in Chinese and Ayurvedic medicine.

How Does It Taste?

Chai tea is very aromatic and has a spicy flavor that awakens the palate. The slight pepperiness from the ginger and peppercorns is complemented by the earthy undertones of the cinnamon and cloves. Because of the robust flavor, chai tea is often sweetened or tamed by adding it to coffee or black/green tea.

Benefits Of Chai Tea

Excellent For Digestion

Most teas are beneficial for the digestive system, helping to regulate bowel movements or maintain gut health. The ginger, which works to deliver oxygen to organs and improve circulation, is largely responsible for benefitting digestive health. Black pepper assists the pancreas with producing digestive enzymes that act as catalysts to accelerate the break down of fats and proteins.

Supports Immune Health

Cardamom, one of the featured spices in chai tea, has been used in traditional Tibetan medicine for centuries. Due to the high vitamin C content, cardamom is beneficial for immune health. Cardamom comes in two varieties, green and black. It is advantageous to obtain chai tea that contains black cardamom because it is praised for the expectorant and antiseptic properties. Then again, green cardamom works to expel mucus and clear the sinuses. Both varieties have antimicrobial and antioxidant properties that assist the immune system in fighting bacteria and viruses.

Aches & Pains

Most of the spices in a chai blend contain anti-inflammatory properties, helping to alleviate aches or pains commonly associated with arthritis. Studies have shown that the ginger and cloves in chai can reduce inflammation, from muscle or joint pain to mild headaches.

The standard chai tea is made with chai spice and loose black or green tea. Traditionally, chai tea is brewed with hot water and warm milk (or plant milk), because the milk adds a creaminess that beautifully tempers the powerful chai spices. Don’t be chai, make the following chai recipes and enjoy the flavors!

Homemade Chai Tea Recipe

This is not your average chai tea mix that you get at a coffee shop. This warming tea aids digestion, soothes the throat, and is delicious!

Click here to make the recipe.

Overnight Chai Steel Cut Oats

Breakfast on-the-go is a mere five minutes away now that you have this chai-spiced overnight oat recipe. There is no cooking necessary!

Click here to make the recipe.

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Most people think that they have to get healthy by summer. If they don’t achieve their ideal beach bodies, people tend to abandon fitness goals and forget about diet and exercise. This mentality propels you towards an unhealthy fall and holiday season, which is when most people gain the majority of their weight. Instead of giving up on health, use this midway point in the year as a chance to turn over a new leaf and reset your health goals.

The first step towards a healthier diet involves cleaning out your cabinets and refrigerator. Sugary and salty snacks, canned vegetables or soups, and other packaged things with ridiculously long shelf lives commonly line the shelves of many cabinets and refrigerators in American homes. Eating foods with long shelf lives doesn’t mean you add years to your life. Finding new healthy alternatives can be challenging, but they are out there and more prevalent than you think. Here are a few suggestions to make your kitchen a healthier space.

Chips

Some people have no self-control when it comes to chips. One second they are opening the bag and five minutes later they are showering the crumbs into their mouths. Chips are filled with sodium (salt), dyes, processed ingredients, artificial flavors, and trans fats. All of these make it difficult for your body to function optimally.

Swap With Dehydrated Root Vegetables or Air-Popped Popcorn

Many stores sell dehydrated root vegetables, which don’t have all the processed ingredients that chips have. You can air-pop organic dried kernels in an air-popper yourself. It is an easy and healthy snack, provided you don’t drown the popcorn in butter and salt.

Canola Oil

Did you know that canola oil increases your risk of heart disease? It causes arterial build-up and can lead to improper kidney and liver function. Additionally, over 90% of canola oil is genetically modified.

Swap With Extra Virgin Olive Oil

This is the good stuff! It is rich in heart-healthy fats and contains a variety of antioxidants that are beneficial for fighting inflammation and cholesterol build-up. Unlike canola oil, olive oil is protective against heart disease. Remember, extra virgin olive oil is great for sautéing, but safflower oil may be better if you are cooking at higher temperatures.

Canned Vegetables

Many canned vegetables are laced with BPA, which is an industrial chemical in food or beverage containers. Canned vegetables can be pasteurized, precooked, preserved, and often contain excess sodium and sulfites.

Swap With Real Vegetables

The average American only consumes about 1/3 of the recommended daily vegetable intake. And canned vegetables don’t count! Try to focus on fresh vegetables because they contain high concentrations of vitamins and minerals. Once you cook the vegetables, the heat begins to kill the nutritional value.

Instant Oatmeal

Instant oatmeal is not real oatmeal! They contain so much sugar, corn syrup, trans fats, processed ingredients, and hydrogenated oils. All of these ingredients can increase your cholesterol levels, ultimately increasing your risk of stroke or heart attack. Instant oatmeal packets even contain ingredients that you can’t pronounce! If you can’t pronounce it, avoid it.

Swap With Steel Cut Oats

Regular, unflavored steel cut oats are a power food, being a great source for plant-based protein and fiber. Additionally, steel cut oats contain compounds that help reduce blood pressure. They have a low glycemic index, which makes them a beneficial food for diabetics. They can be made the night before to avoid the hassle of making breakfast in the morning, and you can add your own fruit for an added nutritional boost.

White Rice

Most white rice is devoid of nutrients because it is heavily processed. Since it isn’t a whole grain, a lot of the fiber, vitamins, and other nutrients are removed during processing. It isn’t the worst food for your body, but there are better options.

Swap With Organic Quinoa

It has twice as much fiber as other grains and it’s not even a grain…it’s a seed. A lot of people don’t like quinoa because it is flavorless. The key to enjoying quinoa is to add spices to the water during the cooking process. You can add curry powder, turmeric, pepper, sea salt, oregano, cumin, chili powder, paprika, minced garlic, rosemary, thyme, or any other spices. It is rich in iron, magnesium, and is a great plant-based protein source.

Butter or Butter Spreads

Butter spreads typically contain hydrogenated oils and trans fats, and regular butter contains a lot of fat. Despite the current hype about butter due to the ketogenic diet, we suggest avoiding butter because of the saturated fats, which contribute to weight gain.

Swap With Coconut Oil

Coconut oil has been trending in the health world for quite a while. It can help support weight loss, boost the metabolism, and it is beneficial for your skin. Try to opt for virgin, unrefined coconut oil, and if you cook with it, cook on medium heat because coconut oil cannot withstand high temperatures. It is also a 1 to 1 swap with butter, if you are following a recipe.

Bottled Smoothies/Juices

Most bottled juices and smoothies have turned healthy foods into sugar-laden, processed, unhealthy foods that trick you into thinking that they are healthy. These drinks are heavily processed and pasteurized to the point where the natural nutrients get removed and synthetic vitamins and minerals must be added. Additionally, these drinks have a high sugar content and are incredibly concentrated. It’s like you might as well be drinking a soda!

Swap With Homemade Smoothies/Juices

Drinking unheated, pure, natural, and cold pressed juices or smoothies is one of the best ways to heal and nourish your cells. Get some fresh fruit and vegetables, throw them in a blender, add ice, blend it up, and there you have a healthy smoothie. Similarly, put fresh fruits and vegetables in a juicer to make nutritious juices. We prefer smoothies because they contain fiber, whereas the fiber gets removed when you run ingredients through a juicer.

Cream-Based Soups

These soups are loaded with empty calories, processed dairy products, food dyes, corn syrup, excess sodium, and other chemical fillers that harm the body. We are referring to cream of mushroom, cream of broccoli, corn chowder, and clam chowder soups, among other cream-based varieties.

Swap With Vegetable Broth & Homemade Soup

Vegetable broth is a great base for homemade soups, so long as you purchase the organic broths without any added sodium. Quickly sauté your favorite vegetables, season the broth with spices, and let them simmer. Eating that is much healthier for your heart, and you get a lot of antioxidants and immune boosting nutrients.

Whey Protein Powder

Finding the right protein powder can be hard. Don’t resort to whey protein powder because whey protein can cause loss of appetite, gout, osteoporosis, kidney damage, fatigue, headaches, inflammation, or even cramps when taken for extended periods of time. It also has a lot of calories, sugars, and added fats, which contribute to weight gain.

Swap With Plant-Based Protein Powders

There are a lot of plant-based protein powders on the market now (and we are not talking about soy products). Plant-based protein powders are easily absorbed by the body, which makes it easier for the body to use protein more efficiently. Just remember that some of the biggest animals in the world only eat plants.

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The smoothie fad has become increasingly popular over the past couple years. The primary reason for this is because more and more people are seeking to improve their health. Because smoothies offer a diverse nutritional profile, people are drinking them left and right, morning and night…and we love it! Smoothies can help give you an energy boost, keep you hydrated, and are easy ways to incorporate more fruits and vegetables into your diet. Most people probably wouldn’t eat spinach, strawberries, bananas, dates, cucumbers, ginger, spirulina, kale, and blueberries on a plate, but a smoothie combines those ingredients into a flavorful drink.

People who make smoothies typically have their go-to ingredients. There’s nothing wrong with this, but sometimes it’s advisable to branch out and try new flavor combinations. Additionally, using different ingredients can provide the body with other nutrients and health benefits. The next time you make a smoothie, try using one or more of the following ingredients to change up your smoothie game.

#1: Avocados

Avocados are like bananas when it comes to smoothies, in that they help to yield a smooth, creamy texture. While bananas and avocados both offer potassium and magnesium, avocados are rich in beneficial omega-3 fatty acids. The best part about avocados is that they are easily masked by other, more powerful flavors, meaning that you can add raw cacao powder or other fruit to a smoothie and not have it taste like dessert guacamole. Blending an avocado with banana, raw almond butter, raw cacao powder, and blueberries is a great smoothie option. Much like bananas, you can cut avocados that are overripe and freeze them in a re-sealable bag for later smoothie use.

#2: Broccoli

Broccoli is one of the best plant-based proteins out there. You can hardly taste it when you add it to smoothies, so don’t worry about drinking liquid stir-fry or anything like that. Broccoli is a nutrient powerhouse, containing manganese, potassium, phosphorus, and vitamins C & K. Plus, it only has 31 calories per cup! Add 1 cup of broccoli to a smoothie with ingredients like bananas, strawberries, and raw almond butter.

#3: Cucumber

Cucumbers are a great way to stay extra hydrated because they are comprised of about 96% water. They help liquefy smoothies, especially ones with thicker or frozen ingredients. Cucumbers add a subtle, refreshing taste and go great with lemons, blueberries, melon, and coconut water.

#4: Steel Cut Oats

Let us clarify that you should not add instant oatmeal to your smoothies. In fact, you should never by that chemical-laden, processed stuff that is advertised as a healthy product. Use steel cut oats to get a proper serving of plant-based protein in your smoothie. Several studies have found that steel cut oats contain nutrients that may help lower your blood pressure. Blend them in a smoothie with banana, almond butter, a dash of cinnamon, and 1 cup of unsweetened almond milk.

#5: Green Tea

This is an interesting one, but it can be a great addition to afternoon smoothies for a little pick-me-up. Steer clear of the afternoon coffee and add a half-cup of green tea to your smoothie. Find your favorite flavor combinations and you can add a little agave to sweeten it up.

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There are foods that can make diabetes worse and then there are foods that can help out those with diabetes. It is possible for diabetics to eat foods that can help naturally reverse the condition. Many of these foods are known as superfoods, which contain tons of vitamins and minerals and help to lower blood sugar, burn fat, lower inflammation, and promote overall health. Eat the following superfoods to help naturally reverse diabetes.

Broccoli

Broccoli is an essential food to eat for diabetics. It has amazing anti-inflammatory properties that help to control blood sugar and protect blood vessels from cardiovascular damage. This is why broccoli is recommended to eat if you have heart disease, which is a leading cause of diabetes.

Beans

Beans work to make you feel full without damaging blood sugar levels. They are rich in fiber, which is important for diabetics. A recent study actually found that diabetics benefit from eating foods with magnesium and fiber. Additionally, beans are slowly digested, which helps to evenly distribute their health benefits throughout the body.

Steel Cut Oats

Oatmeal is not always beneficial. The reason for this is because people eat instant or sugar-filled oat packets that are void of the real benefits of steel cut oats. People with type 2 diabetes who eat steel cut oats may actually experience a 19% decrease in their condition. Steel cut oats are rich in antioxidants, fiber, and a lot of other nutrients that stabilize blood sugar.

Kale

Kale really does live up to its hype. Kale is loaded in vitamins, minerals, protein, and is low in carbohydrates and calories. Additionally, this cruciferous vegetable is rich in alpha-lipoic acid (ALA), which helps the body create its own antioxidants, ultimately reducing inflammation and resisting toxins.

Extra Virgin Olive Oil

When using oil, extra virgin olive oil should be the one you use. No more canola, vegetable, or grapeseed oils. They are not conducive to your health and contribute to high cholesterol and increased inflammation. Extra virgin olive oil contains healthy monounsaturated fat that helps support weight loss and heart health. It may even help to inhibit complications that diabetics experience.

Cinnamon

According to a few recent studies, cinnamon helps to reduce blood sugar. Cinnamon also helps to reduce triglycerides, LDL cholesterol, and overall cholesterol by about 25%. Cinnamon contains chromium, which helps to enhance the effects of insulin.

Turmeric

Turmeric is an amazing spice that is truly beneficial for the entire body. It helps to regulate fat metabolism inside the body. The active ingredient, curcumin, works to decrease inflammation in the body and inhibit cancer-causing cells from developing. New studies are revealing that consuming turmeric may actually help people to overcome insulin resistance, high blood pressure, and other symptoms of obesity.

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When it comes to the world of plant-based foods, a lot of people wonder how they will get enough protein. People typically ask: “How will I be energized without meat or dairy?” There are lots of plant-based foods that are rich in protein, and the cool thing is that your body can use those proteins more efficiently than animal based proteins.

People who enjoy smoothies often like to add a scoop of protein powder to add more sustenance and satisfy protein intake. A lot of protein powders can actually be filled with processed ingredients and added chemicals, and the reality is that most Americans consume way more protein than their bodies need. While there are some plant-based protein powders out there that use quality ingredients, there are better natural foods that you can add to your smoothies to give them a protein boost.

Another thing to consider is that high-quality protein powders aren’t exactly easy on the wallet. Invest in your health by getting plant-based foods that are budget-friendly and don’t alter the taste of your smoothies. Skip the chalky chocolate powder and use the protein combinations below to increase the protein content in your smoothies.

Kale & Hemp Seeds

Kale is a powerful superfood that is known for its protein content. In fact, one cup of kale has five grams of protein, and it is also rich in vitamins A, E, and K. Hemp seeds are little protein powerhouses. Three tablespoons of hemp seeds have 13 grams of protein, and they’ll also give you healthy doses of magnesium and iron. Add 3 tablespoons of hemp seeds and one cup of kale to your morning smoothie for 18 grams of protein.

Quinoa & Spinach

You might not think to add quinoa to your smoothies, but it actually gives your smoothie a slight nutty flavor. Try to add quinoa to a smoothie that consists of blackberries, apple, blueberries, and spinach, of course. A half-cup of uncooked quinoa has 12 grams of protein and 2 cups of spinach has 10 grams of protein. Spinach also has a lot of magnesium! Add the half-cup of quinoa and 2 cups of spinach to get 22 grams of protein in your smoothie.

Chia Seeds & Almond Butter

Both chia seeds and almond butter are loaded with healthy fats and protein. For a healthier option free of seasonings and preservatives, get raw chia seeds and raw almond butter. When it comes to your smoothie, you’ll need two tablespoons of each of these nutritious foods. Two tablespoons of almond butter contain about 7 grams of protein, while two tablespoons of chia seeds have 5 grams of protein. Blend away!

Oats & Pumpkin Seeds

One of the coolest things about pumpkin seeds is that they are incredibly alkaline! Containing 5 grams of protein per quarter-cup, pumpkin seeds help nourish your heart and brain. When it comes to flavor, steel cut oats go great with pumpkin seeds. Both of these foods are rich in potassium, zinc, magnesium, and iron. Combine quarter-cup of pumpkin seeds with a half-cup of oats in your smoothie for 13 grams of protein.

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No matter what the season is, oatmeal reigns supreme when it comes to breakfast. Some people think that oatmeal is only reserved for senior citizens who are looking to fulfill their daily fiber intake. Those people have no clue about life (sorry, not sorry), and they clearly have not tried the recipes in this article.

Oat Fact: Quaker Oats registered the Quaker Man in 1877 as the first trademark for breakfast cereal. He is one of the oldest advertising mascots in America.

There are different oats out there, but all oats start as oat groats, which are whole and unbroken grains. They are roasted at low temperatures prior to being processed into oat varieties. The heat gives the oats a toasty flavor. How the oats are processed will indicate whether or not they are actually beneficial for you.

Rolled Oats

Often referred to as old-fashioned or whole oats, rolled oats are flat, due to the way they are steamed to make them pliable for flattening. They absorb more liquid when you cook them, allowing them to retain their shape. These oats are commonly used in granola bars and various baked goods.

Steel Cut Oats

Steel cut oats are achieved by chopping whole oat groats into pieces, as opposed to being rolled. They take the longest to cook and you’ll notice a chewy texture when you eat them. Steel cut oats are probably the healthiest oat option because they undergo the least amount of processing. Their texture can take some getting used to, though.

Instant Oats

We don’t advocate eating these because they are the most processed and typically contain preservatives, added sugars, or chemical flavors. Eating a bowl of instant packet oatmeal is not the same as eating a bowl of rolled or steel cut oats. Stick to the other two oat varieties to get your healthy dose of fiber.

Maple, Fig, And Tahini Overnight Oats

Waking up to breakfast that is ready to go is one of the greatest things that can happen. Prep these oats at night so they are ready for breakfast!

Click here to make the recipe.

5 Ingredient Energy Bites

Do you feel like you lack energy in the middle of the afternoon? Not anymore, you don’t. Make these healthy snacks that satiate you and keep you full!

Click here to make the recipe.

Banana Oatmeal Breakfast Smoothie

You need the right ingredients to provide you with sustained energy. The ingredients in the smoothie do just that. You can also drink it before a workout for improved performance.

Click here to make the recipe.

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Some say that chocolate lava cake is overrated and an outdated dessert. Let’s see if you feel that way after making this delectable, healthier rendition that you can enjoy guilt-free. Add goji berries or fresh raspberries on top to add a tart element to balance out the sweetness of the dessert.

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