Tag: meal prep

March 7, 2024 Breakfast, Chia Pudding, Recipe

Chocolate Raspberry Protein Blended Chia Pudding

A chocolate protein valentines breakfast? Say less!

Ingredients (makes 4-6 servings)

  • 1 can full fat coconut milk
  • 1 c nut milk (I like using my Homemade Cashew Milk to make it extra creamy!)
  • 1.5 c frozen raspberries
  • 1/4 c chocolate protein powder
  • 1/4 c cacao powder
  • 8 tbsp chia seeds
  • 2 tsp agave (optional)

Directions

  1. Blend it all up. Pour into a 9×9 glass dish. Cover and refrigerate overnight.
  2. When you’re ready to eat, top with more raspberries & cacao nibs.
  3. Enjoy with your loves!

Let me know what ya think of this decadent, protein-packed breakfast in the comments below or find me on Instagram @healthbyhaven.

March 7, 2024 Breakfast, Overnight Oats, Recipe

Java Chip Overnight Oats

If ya love oatmeal but you’re rushing out the door every morning, you have to try meal prepping overnight oats! I have lots of flavor options (see: PB Banana Bread, Matcha, Pumpkin Spice, Peanut Butter, & Cacao Coconut), and if you’re a coffee connoisseur this Java Chip Overnight Oats recipe is perfect to add into your rotation.

Ingredients (serves 1)

Dry Ingredients

  • 1/2 c steel cut oats
  • 1 tbsp chia seeds
  • 1 tbsp milled flax seeds
  • 1 tbsp raw cacao powder

Wet Ingredients 

  • 1/2 c cold brew
  • 1/2 c almond milk (or use your fave type of milk)
  • 1 tsp agave nectar 

Optional Toppings

  • Raw cacao nibs
  • Your favorite fruit 

Directions

  1. Mix together the dry ingredients so they’re well incorporated. 
  2. Add in the wet ingredients and stir until combined. 
  3. Pop in the fridge overnight to allow the creamy oatmeal texture to form.
  4. In the morning, grab your oats and top with your favorite toppings. I love the raw cacao nibs to truly make this a java chip recipe, and blueberries are also great here!

Let me know your favorite overnight oats flavor in the comments below or on Instagram @healthbyhaven!

March 7, 2024 Breakfast, Chia Pudding, Recipe

Mocha Chia Pudding

When you can’t decide between coffee or chocolate – WHY NOT BOTH?! This Mocha Chia Pudding is super easy to meal prep for breakfast, snacks or healthier dessert and it soooo yummy. Plus, the chia seeds provided necessary omega 3s and the raw cacao powder is packed with magnesium. 

Ingredients

  • 1/3 c full fat coconut milk (from a can, not the carton) 
  • 1/2 c cold brew
  • 2 tbsp chia seeds
  • 1 tbsp raw cacao powder
  • 1 tsp agave nectar 

Directions

  1. Add the coconut milk, cold brew and agave nectar to a glass container. Stir to combine.
  2. Add the chia seeds and raw cacao powder. Mix until well incorporated. Pro tip – a spoon works much better than a fork here.
  3. Pop in the fridge overnight to let the chia seeds soak up the moisture.
  4. Enjoy as a decadent-tasting breakfast the next morning and feel good knowing your meal is packed with omega 3s and magnesium! 
  5. Optional: Add some berries on top when you’re ready to eat!

This has been one of my go-to breakfasts to prep this winter. If you love it as much as I do, be sure to let me know in the comments below or on Instagram @healthbyhaven. 

January 21, 2024 Breakfast, Overnight Oats, Recipe

Peanut Butter Overnight Oats

Another super! easy! breakfast! recipe! Seriously, if you’re in a rush in the morning, you have to try prepping these overnight oats. Such a lifesaver to get out the door on time. 

Ingredients (makes one serving)
Dry ingredients 

  • 1/2 c oats
  • 1 tbsp chia seeds
  • 1 tbsp milled flax seeds
  • 1/2 tsp cinnamon

Wet ingredients 

  • 1 tsp honey
  • 2 tbsp melted peanut butter
  • 3/4 c vanilla almond milk

 

Directions

  1. Combine all dry ingredients in a glass container. Mix well.
  2. Add all wet ingredients and mix until fully incorporated.
  3. Refrigerate overnight or at least 4 hours.
  4. Feel free to add your favorite fruits to the top in the morning! I like sliced bananas and raspberries with this recipe.
  5. Grab and go for breakfast the next morning! These oats will keep in the fridge for up to a week, so try meal prepping them on Sunday to have a healthy breakfast each morning to set your day up for success.

What do you top your overnight oats with? Let me know on Instagram @healthbyhaven or in the comments below. 

January 21, 2024 Breakfast, Chia Pudding, Recipe

Chocolate Protein Blended Chia Pudding

Another day, another chocolate breakfast option. I’m nothing if not consistent! This recipe will give you a good balance of healthy fats, fiber and protein – all important for satiety and adequate fueling. The berries on top give it a pop of brightness and sweetness! 

Ingredients (makes 4 servings)

  • 1 can full fat coconut milk 
  • 1 c cashew milk, or your favorite nut milk (I used my Homemade Cashew Milk)
  • 1/3 c chia seeds
  • 1/4 c protein powder (I used Tejari Kids Plant-Based Superfood Protein, organic vanilla flavor from Whole Foods)
  • 1/4 c raw cacao powder 
  • 1 tsp vanilla extract
  • 1 – 2 tsp agave nectar (optional if the berry topping isn’t enough sweetness for ya)

Directions

  1. Add all ingredients into a high powered blender and blend until smooth.
  2. Pour into a glass container and refrigerate overnight to allow the chia seeds to work their magic and form that pudding like consistency.
  3. Serve as breakfast or a healthy dessert, topped with lots of fresh berries.
  4. Pro tip- if the consistency is too thick after refrigeration, add some vegan (or regular) yogurt and mix well.

Are you team blended chia pudding or team regular chia pudding? Let me know your preference in the comments below or on Instagram @healthbyhaven. I hope you enjoy! 

January 6, 2024 Breakfast, Recipe, Snacks

PB Banana Breakfast Cookie

A cookie for breakfast? Sign me up!! If you want your morning oatmeal to feel like a treat, try making this breakfast cookie recipe! Mix up the night before and pop in the oven in the morning while your coffee brews. You won’t regret trying this – promise!

Ingredients
(makes about 4 cookies)
Dry ingredients

  • 1/2 c oats
  • 1 tbs chia seeds
  • 1 tsp cinnamon

Wet ingredients

  • 1/2 ripe banana, mashed
  • 1/2 c nut milk (I used unsweetened vanilla @malkorganics here)
  • 2 tbs peanut butter (look for one without additives!)
  • 1 tsp pure maple syrup

Topping, optional (but like… not optional)

  • Chocolate chips!!!

Directions

  1. Mix all the dry ingredients together.
  2. Mash the banana well, then combine with wet ingredients.Pro tip – put the PB in the microwave for a few seconds to make it easier to mix in!
  3. Mix the wet and dry ingredients together until well incorporated.
  4. Place in the fridge in a sealed container overnight (or up to a week) to let the oats and chia seeds soak up the liquid. This is important so you get a thickkk breakfast cookie!
  5. Once the mixture has had adequate time to soak in the nut milk, use an ice cream or cookie scoop to make golfball sized scoops onto a baking sheet with parchment. Press a few chocolate chips on top of each cookie.
  6. Bake on 350 for about 15 minutes.
  7. Enjoy with coffee! 

Send me a pic of your breakfast cookies + coffee on Instagram @healthbyhaven or let me know in the comments below if you make this recipe. It seriously makes my day every time I hear from you!! 

January 6, 2024 Breakfast, Overnight Oats, Recipe

Peanut Butter Banana Bread Overnight Oats

What are you having for breakfast???

If you’re feeling uninspired and you’re looking for easy, healthy breakfast ideas you HAVE to try this Peanut Butter Banana Bread Overnight Oats recipe!

I loveee prepping my breakfasts for the week so I just have to grab them out of the fridge after a morning run (seriously … the post-long run hanger is real!). Make a week’s worth of breakfasts in 5 min!

Ingredients
(per serving)
Dry ingredients

  • 1/2 c oats
  • 1 tbs chia seeds
  • 1 tsp cinnamon

Wet ingredients

  • 1/2 ripe banana, mashed
  • 3/4 c nut milk (I used unsweetened vanilla @malkorganics here)
  • 2 tbs peanut butter (look for one without additives!)
  • 1 tsp pure maple syrup

Topping, optional

  • Mini chocolate chips, to your heart’s desire 

Directions:

  1. Mix all the dry ingredients together.
  2. Mash the banana well, then combine with wet ingredients. Pro tip – put the PB in the microwave for a few seconds to make it easier to mix in!
  3. Mix the wet and dry ingredients together until well incorporated.
  4. Place in the fridge in a sealed container overnight (or up to a week).
  5. When you’re ready to enjoy, option to sprinkle some mini chocolate chips on top. I mean… take the option.

Let me know what ya think!!! 🥳 Tag me on Instagram @healthbyhaven or comment below when you try it!

January 1, 2024 Breakfast, Chia Pudding, Recipe

Matcha Chip Chia Pudding

Everyone loves mint chip, but have you tried matcha chip?! This will be your new love! Matcha has been used for centuries for its brain-boosting properties. Start your day with this chia pudding to get a little boost of caffeine and focus, while fueling with a delicious breakfast. 

Ingredients
Serves 1

  • ½ c full fat coconut milk from a can
  • 1.5 tbs chia seeds
  • 1/2 – 1 tsp matcha, depending on how strong of a matcha flavor you want. I love Matchaful matcha for this (and for matcha lattes!)
  • 1/2 – 1 tsp pure maple syrup, depending on how sweet you like it
  • 1/3 c unsweetened vegan yogurt (I love Forager Project), or sub regular yogurt if you prefer
  • 1 tbs raw cacao nibs

Directions

  1. Shake the can of coconut milk very well prior to opening. This will ensure the milk and the cream combine. If you open the can and it’s not smooth, pour it all in the blender until you have a smooth consistency.
  2. Combine 1/2 c coconut milk and 1/2 – 1 tsp pure maple syrup in a bowl. 
  3. Once the liquids are combined into a smooth consistency, add the chia seeds and matcha. Mix it realllllll goooodddd. Pro tip, a spoon is much easier to mix with than a fork here.
  4. Place in a glass container with a lid (I even prep mine in this container!) and stick in the fridge overnight. The chia seeds will do their magic and absorb the liquids to form a pudding-like consistency. 
  5. When you’re ready to eat the pudding, add 1/3 c of unsweetened vegan yogurt and mix well. This will make the creamiest, most delicious consistency! Plus, a little protein and probiotics don’t hurt.
  6. Top with a sprinkle of raw cacao nibs.
  7. Enjoy as a grab-and-go breakfast or a sweet snack! The Matcha Chip Chia Pudding will stay fresh in your fridge for a week, so feel free to prep at the beginning of the week to enjoy for days!

 

Don’t be afraid to play around with the ingredient ratios to get the perfect flavor and consistency for you! You can also add any of your favorite toppings. I also like this recipe with blueberries for a burst of fresh, sweetness! Let me know how you prefer this recipe in the comments below, or send me a message on Instagram @healthbyhaven. I hope you love it as much as I do!

November 28, 2023 Breakfast, Chia Pudding, Recipe

Pumpkin Pie Chia Pudding

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Who said eating healthy had to be boring and bland? At Health by Haven we. don’t. have. time. for that. Only fun, delicious meals around here!

Enter the Pumpkin Pie Chia Pudding! When ya want to get in the fall/winter/holiday mood, but you don’t want to feel like crap, mix up this recipe. I kid you not, it tastes like pumpkin pie filling. SO. GOOD. But don’t just take my word for it, try it yourself and let me know what you think!

Ingredients
Serves 1

  • ½ c full fat coconut milk from a can
  • 3 tbs pumpkin puree
  • 1.5 tbs chia seeds
  • 1 tsp pure maple syrup
  • 1/4 tsp cinnamon
  • Sprinkle of pumpkin pie spice (if you don’t have this, sprinkle some allspice, nutmeg and cloves) 

Directions

  1. Shake the can of coconut milk very well prior to opening. This will ensure the milk and the cream combine. If you open the can and it’s not smooth, pour it all in the blender until you have a smooth consistency.
  2. Combine 1/2 c coconut milk, 2 tbs pumpkin puree and 1 tsp pure maple syrup in a bowl. 
  3. Once the liquids are combined into a smooth consistency, add the chia seeds, cinnamon and sprinkle of pumpkin pie spice. Mix it realllllll goooodddd. Pro tip, a spoon is much easier to mix with than a fork here.
  4. Place in a class container with a lid (I even prep mine in this container!) and stick in the fridge overnight. The chia seeds will do their magic and absorb the liquids to form a pudding-like consistency. 
  5. The next day, enjoy as a grab-and-go breakfast, a sweet snack or a healthier dessert! The Pumpkin Pie Chia Pudding will stay fresh in your fridge for a week, so feel free to prep at the beginning of the week to enjoy for days!

Pro tip – feel free to play around with this recipe until you get it exactly how you like it! Like a strong pumpkin flavor? Add more pumpkin. Wanna spice up your life? Add more spices. If you want a softer, creamier consistency, try more liquids or add a scoop of plain or vanilla yogurt! Have fun making it your own!

August 26, 2023 Breakfast, Chia Pudding, Recipe

Snickerdoodle Chia Pudding

I loovvveeee cinnamon. I love cinnamon like Buddy the Elf loves syrup. (I hope you read the first sentence in his voice). I also love snickerdoodle cookies, but unfortunately eating them for breakfast isn’t great for the blood sugar rollercoaster. 

Since I’ve been very into chia pudding for breakfast lately, I knew I needed to concoct a cinnamon chia pudding recipe that would rival a snickerdoodle. I think I nailed it, but don’t just take my word for it – try it out yourself!

Ingredients

  • 1 c cashew milk (try my super easy, two-ingredient Homemade Cashew Milk recipe)
  • 1 can full fat coconut milk
  • 1 c vegan vanilla yogurt
  • 4 – 6 tbs chia seeds
  • 4 tbs cinnamon
  • Toppings: cinnamon, coconut sugar, chopped walnuts 

Directions

  1. Pour 1/4 c cashew milk into four glass containers.
  2. Next, evenly split the can of coconut milk among the four containers.
  3. Then, add 1/4 c vegan vanilla yogurt into each container. Stir to combine. 
  4. Add 1 – 1.5 tbs chia seeds and 1 tsp cinnamon to each container. Mix well.
  5. Pop the containers in the fridge overnight so the chia seeds have time to absorb the liquid and achieve a pudding-like consistency.
  6. In the morning if you want the dish to be more pudding-like, you can always add more yogurt.
  7. Top with a sprinkle of cinnamon, coconut sugar (optional) and chopped walnuts. Enjoy!

Try this Snickerdoodle Chia Pudding next week! It’s a super easy way to meal prep incredible, nutritious, filling breakfasts for your work week in less than five minutes. Let me know what you think when you try it out by leaving a comment below or messaging me on Instagram @haven_quinlan. Enjoy!