Chocolate Overnight Oatmeal


chocolate overnight oats

picture from google images

Overnight Chocolate Oats:


1 cup SILK coconut milk (or almond/cashew milk)

½ cup of dry Old Fashion or Rolled Oats

1 tsp chia seeds

2 tsp unsweetened cocoa powder (Wholefoods)

2 turns of crushed pink Himalayan sea salt crystals (Trader Joe’s)

1 TBSP Natural Almond/Peanut Butter (0ptional)

1 tsp of pure Vanilla Extract

7 drops of stevia or 1 tsp pure maple syrup (exclude for diabetics)

1 tbsp naturally sweetened chocolate chips (Wholefoods, Trader Joe’s)


  1. Add oats, chia seeds, flaxseed meal, cocoa powder, pink Himalayan salt (optional), chocolate chips to a 12 oz mason jar. Make several jars for the week, seal the jars, and store at room temperature until ready to use.
  2. The night before you are ready for oatmeal add all your wet ingredients (coconut milk, vanilla extract, sweetener, natural almond butter).
  3. Seal the jar and refrigerate overnight. In the morning, stir the oatmeal.  Soaking the oatmeal overnight allows the chia seeds to hydrate, swell up and offer the oatmeal a pudding consistency.
  4. If you do not like your oatmeal cold (like me), then briefly warm it up in the microwave for 1-1.5 minute(s) or until chocolate chips melt.

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Strawberry & Cherry Green Smoothie

Strawberry and Cherry Green Smoothie

Baby spinach, frozen, banana, frozen strawberry, frozen cherries, moringa oleifera beverage, Vanilla Protein Powder

1 cup of Supermix with moringa oleifera powder* (see below for details)
1 cup of baby spinach
1 frozen banana
0.5 ounces XMProtein Vanilla Powder**  (see below for details)
1 cup of frozen cherries
4 large frozen strawberries
0.5 ounces XMProtein Vanilla Powder

For the green smoothie:
Blend first 4 ingredients
Pour half of the smoothie in a glass

For the reddish smoothie:
Blend half of the green smoothie, frozen cherries, frozen strawberries and 0.5 ounces of XMProtein Powder

Layer the green and red smoothie in your martini glass or mason jar to create art


*Zija’s SuperMix is a delicious, convenient powdered beverage that can be added to water for a daily dose of Moringa’s 90+ vitamins, minerals, vital proteins, antioxidants, omega oils and other benefits. Drink Life In–your body will thank you.

– See more at:

**Zija’s XMprotein nutritional supplement shake–in Dutch Chocolate and Vanilla Bean flavors–is a delicious way to consume lean protein, Moringa oleifera, and other natural ingredients. Fuel your game, fuel your life!

Two Shades of Black Berry Martin

two shades of black berry martini

What you will need:

4 oz unsweetened apple juice
4 oz water
1 cup of baby spinach
1 cup of frozen fruit mix (peaches, mangoes, grapes, pineapple, strawberries)
1/2 frozen banana (cut into 4 equal parts)
~10 frozen raspberries (divided into 4 and 6 berries)
1 scoop of Vanilla moringa protein powder*
1 TBSP Flaxseed Powder

health benefits of flaxseeds

1. Add liquid, spinach, protein powder and flaxseed to the blender then blend.
2. Slowly add the frozen fruit medley, banana and 4 black berries then blend.
3. Once the fruit is evenly distributed, remove half of the smoothly into a glass. Then add the remaining 6 black berries.
4. Layer your two tone smoothie into your martini glass


Chia Pudding


chia pudding

I was first introduced to chia pudding after watching a Food Network Video.  After watching the video I decided to start experimenting on how to make the chia pudding.   At first I wanted to make it the way I make my oatmeal.  However, that was a complete disaster.  Then after a little more research, I learned chia seeds can hold up to 10 times their weight in water.  Finally, I decided to fill a 24 ounce mason jar with 4 cups of coconut milk, followed by 1/4 cup of chia seeds.  The chia pudding is not ready to eat instantly.  The chia seeds need time to absorb the liquid and become gelatinous.  I usually make my chia pudding and refrigerate it over night.  Some recipes say it takes a couple of hours for the chia seeds to form a pudding but I love letting it sit in the refrigerator for several hours.  I notice each day that goes by the consistency gets better and better.

I love using SILK coconut milk because it is sweet but not off the charts in terms of carbohydrates per serving.  SILK also has an unsweetened or reduced carbohydrate versions for those who are watching their sugar consumption.  And not I do not receive royalties for promoting this brand. I’ve tried many dairy substitutes over the past 27 years and I’ve finally found a product I love.

Other than it’s extensive health benefits what I love most about chia pudding the association with my childhood fondness of rice pudding, less the butter, sugar and eggs.  I also can make a batch of chia pudding for the week and store it in the refrigerator in a tightly sealed mason jar.

Below is the recipe.  However, feel free to modify it for your taste buds and texture preference.  You can top the chia pudding with fruit or nuts.


Shopping list:

1 half gallon of SILK Coconut Milk
1/4 cup of chia seeds
cinnamon (optional)
pure vanilla extract (optional)
pure 100% maple sugar (optional)
24 oz mason jar with the lid


24oz SILK Coconut milk #80
1/4 cup of chia seeds
2 tsp pure raw maple syrup
2 tsp pure vanilla extra
Few dashes of cinnamon powder
Top with your favorite fruit


  • Place ingredients in a 24 oz mason jar, starting with coconut milk first. Mix vigorously.
  • Refrigerate overnight. The longer it sits the better. I make a new batch each week and store it in the refrigerator in a tightly sealed mason jar.  It stays fresh for at least a week.
  • When you are ready to have some chia pudding, pour from the jar, then reseal the jar.  Try not to spoon out from the jar to help to prevent the chia pudding from spoiling.


Spicy Sweet Potato Fries


spicy sweet potato fries

SPICY SWEET POTATO FRIES (serving size 1-2)


1 large sweet potato cut into fries
1 TBSP Olive Oil
1/8 tsp salt
1/8 tsp Mc Cormick Chipotle Powder
1/4 tsp Smoked Paprika
1/4 tsp Cumin powder
2 Fresh Garlic gloves minced
1 TBSP Maple Syrup (omit for diabetics)
2 TBSP of Fresh Cilantro minced

1. Drizzle Olive onto fries. Massage the olive oil onto all the fries.
2. Add sea salt then bake the fries for 10 minutes at 450 degrees F
3. Add half of minsed garlic, chipotle powder, cumin, and paprika
4. Finish Baking the fries for 15 minutes at 450 degrees F
5. Drizzle maple syrup onto the fries
6. Mix the fresh cilantro and the other half of the fresh garlic onto the fries
7. Garnish the fries with the cilantro and garlic mixture

*This recipe was inspired by the Terra spicy sweet potato chips and the Tastemade’s video*

Tropical Smoothie


tropical smoothie

Tropical Fruit Smoothie

1/2 cup Not from concentrate tropicana orange juice
1/2 cup chia pudding (see below)
3/4 cup frozen fruit medley (strawberries, peaches, mangoes, grapes, pineapple)
1/2 frozen ripe banana


  1.  Add juice and chia pudding to the blender.
  2. Turn on the blender to smoothie mode.
  3. Slowly add frozen fruit and blend.

meal prep tip: you can package your frozen fruit in qt size ziplock bags making it easier for you to make your smoothie in the morning or evening.


Chia pudding:  Add 24oz of SILK coconut milk into a mason jar, then add 1-2 tbsp of chia seeds.  Allow the chia pudding to soak overnight.

Roasted Cauliflower

1239033_166962343493796_1247008053_nphoto from google images

I never liked cauliflower, but roasted cauliflower is such a yummy treat!

After splitting the cauliflower into half and cutting off the stem, you can pick the head apart into bite-sized chunks. Afterward, season with olive oil, pink himalayan sea salt, black pepper, chipotle powder, granulated garlic powder, paprika, and italian seasoning.

Directions:  Preheat over to 400 F.  Roast for 40-60minutes or until golden brown, turn over after the 1st 20-30 minutes.

When time is up, enjoy!

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