Pecan Peanut Butter Granola

This Peacan PeaNut Butter granola is easy to make and is Delicious!

It is lightly sweet (only 3 grams of sugar per serving) and delivers protein and fiber. plus, it has fewer carbs than many types of granolas. enjoy It on its own, or as an addition with your favorite yogurt.

Pecan Peanut Butter Granola
Yield 18 servings (1/3 cup)

Ingredients:
1/2 cup olive oil or avocado oil
3 tablespoons creamy peanut butter
1/4 cup maple syrup
1/2 teaspoon salt
1 teaspoon cinnamon
1 1/2 cups old fashioned oats
1 1/2 cups pecans
1 cup pumpkin seeds (shells removed)

Directions:

1. Preheat oven to 325 degrees Fahrenheit.

2. In a large mixing bowl combine olive oil (or avocado oil), peanut butter, maple syrup, salt, and cinnamon. Stir until combined.

3. To the mixing bowl, add the oats, pecans, and pumpkin seeds. Stir until well mixed.

4. Transfer to large baking sheet with rim. Bake for 25 to 30 minutes. Let cool completely, then gently stir and transfer to an air-tight container.

Nutrition facts (per serving): 140 calories, 10 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 75 milligrams sodium, 9 grams carbohydrates, 3 grams fiber, 3 grams protein

Lemon Bread

This deliciously light bread is perfect for spring and it is quick and easy to pull together.

Lemon Bread (Photo: Molly Morgan)

Lemon Bread
Serves 12

Ingredients
1/2 cup canola oil
1 cup sugar
2 large eggs
1 tablespoon lemon zest, grated
1/4 cup fresh lemon juice, divided
3/4 cup all-purpose flour
3/4 cup whole wheat pastry flour or whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup vanilla yogurt
1/2 cup powdered sugar

Directions

1. Prepare a loaf pan with non-stick cooking spray. Preheat oven to 350 degrees F.

2. In a mixing bowl combine oil, sugar, and eggs. Stir until well combined.

3. Add lemon zest, two tablespoons of the lemon juice, all-purpose flour, whole wheat flour, baking powder, and salt. Stir to combine. Once well-combined, add yogurt. Stir until mixture is thick but creamy.

4. Transfer batter to prepared loaf pan. Bake for 45 to 50 minutes or until baked through and lightly browned on top.

5. In a small mixing bowl combine the powdered sugar and remaining two tablespoons lemon juice. Drizzle over lemon bread while warm. Let the bread cool in the pan for about 30 minutes, then remove and slice.

Nutrition Facts (per slice): 240 calories, 10 grams fat, 2 grams saturated fat, 30 milligrams cholesterol, 110 milligrams sodium, 34 grams carbohydrate, 3 grams fiber, 20 grams sugar, 3 grams protein, 2% DV vitamin A, 2% DV vitamin C, 5% DV calcium, 7% DV iron

Overnight Oats: 3 Ways

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats deliver fiber and protein to help fill you up; one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

Cajun Spaghetti Squash Bake

Spaghetti Squash (Image Source: iStock)

Cajun Spaghetti Squash
Serves 4 to 6

Ingredients:
2 spaghetti squash
1 tablespoon olive oil
1 pound boneless skinless chicken breasts, chopped into small cubes
1 tablespoon olive oil
1 tablespoon + 1 teaspoon Cajun seasoning, divided
½ onion, chopped
2 cloves garlic, finely chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
3 Roma tomatoes, diced
2 ounces reduced fat cream cheese
3 tablespoons shredded cheddar cheese

Directions:

1. Preheat the oven to 350º F. Cut each spaghetti squash in half lengthwise. Scoop out the seeds. Rub ½ tablespoon of olive oil on each half, roast for 30 to 45 minutes, or until tender. Let the squash cool. Once cooled, shred the spaghetti squash using a fork and reserve the squash shells!

2. Add 1 tablespoon of olive oil to a very large sauté pan or skillet over medium-high heat. Once heated, add the chicken, Cajun seasoning, and sauté for 5 to 7 minutes, flipping the pieces once to brown on all sides. If needed, cook the chicken in batches.

Tip: For a vegetarian version, opt for Quorn Meatless Chicken Pieces.

3. In the same skillet, add the garlic, onion, and bell peppers and sauté for 2 to 3 minutes until softened. Then, add in the diced tomatoes and cream cheese. Stir gently until combined. Take the mixture off the heat and set aside.

4. Add the shredded spaghetti squash to the chicken and vegetable mixture, stir to combine and season with remaining teaspoon of Cajun seasoning. Transfer the mixture to a 9 x 13-inch pan. Top with cheddar cheese.

5. Bake at 350º for 20 minutes until the cheese is melted and edges are slightly crisp.

Nutrition facts (per serving): 200 calories, 8 grams fat, 2 grams saturated fat, 0 grams trans fat, 50 milligrams cholesterol, 675 milligrams sodium, 13 grams carbohydrates, 1 gram fiber, 3 grams sugar, 20 grams protein

Whole Grain Corn Bread

Skip the cornbread mix and make your own delicious, whole grain corn bread! This recipe is adapted from the Dinosaur BBQ cookbook, my twists: swapping our all-purpose flour for whole grain flour to up the fiber and nutrients and lowering the amount of butter. And good news, it still tastes great.

Our favorite whole wheat pastry flour is Bob’s Red Mill Whole Wheat Pastry Flour, which is typically available in the baking aisle at the grocery store.

Whole Grain Corn Bread - Image Source: Getty Images

Whole Grain Corn Bread
Serves 9

Ingredients:
1 1/4 cup cornmeal
1/4 cup sugar
3/4 cup whole wheat pastry flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup buttermilk (or 1 cup milk + 1 tablespoon vinegar)
2 eggs, beaten
1/2 teaspoon vanilla
1/4 cup butter, melted
2 tablespoons honey

Directions:

1. In a large mixing bowl combine the cornmeal, sugar, whole wheat pastry flour, baking powder, baking soda, and salt. Stir to combine.

2. Add in buttermilk, eggs, and vanilla, stir to combine. Add the melted butter and mix well. The mixture will be thick.

3. Transfer to the prepared pan. Bake for 20 - 25 minutes until the top is golden brown. To test, use a toothpick to see if it comes out clean.

4. Drizzle with honey. Slice and serve.

Roasted Beet + Cauliflower Fall Salad

Fall Salads are the best!

Roasted Beet + Cauliflower Fall Salad

Serves 2

Ingredients:

4 cups romaine lettuce, chopped

2 medium beets beets, peeled and chopped (1/2-inch pieces)*

2 cups cauliflower, chopped into florets

1 tablespoon olive oil, divided

1/4 cup Biena Snacks Sea Salt Chickpeas

2 tablespoons sunflower seeds (shells removed)

Salad dressing of choice

*Short on time? Try Love Beets - all you will have to do is cube them up! They will be ready to go. Look for them in the produce section of the grocery store.

Directions:

1. Preheat the oven to 425 degrees F.

2. Place the cubed beets on a piece of aluminum foil, drizzle with 1/2 tablespoon of olive oil. Wrap up the beets into a packet and place on a baking sheet. Bake for 45 minutes, until the beets are tender.

3. Place the cauliflower florets on a baking sheet, drizzle with 1/2 tablespoon of olive oil. Bake for 25 minutes, until the cauliflower is tender and lightly browned.

4. To assemble the salads - divide the lettuce among two serving bowls. Divide the toppings evenly among the salad: roasted beets, roasted cauliflower, roasted chickpeas, and sunflower seeds. Finish with your salad dressing of choice (my go to is balsamic vinaigrette!)!

Dinner Idea: Mango Ginger Chicken

Are you in need of quick dinner ideas? Grab this delicious Mango Ginger Chicken recipe from my Olum's Cooking project. Click here for the recipe video and recipe. 

Mango Ginger Chicken - Quick and Easy! 

Quick Salad: Mexican Quinoa Salad

This salad recipe has a homemade jalapeno vinaigrette dressing that is absolutely delicious and not too spicy! Plus it is really beautiful and colorful. 

Grab this recipe and watch the recipe video from Molly's cooking project with Olums: https://youtu.be/oJPCQnuarBQ

Mexican Quinoa Salad with Jalapeno Vinaigrette

Game Day Snack: Red Hot Chicken Fingers

Looking for an appetizer that is perfect for game day snacking? Try this Red Hot Chicken Finger Recipe with Greek Yogurt Blue Cheese Dip from Molly's cooking project with Olum's. 

Meatless Monday Recipe: Falafel with Homemade Tzatziki Sauce

Eating meatless at least one day a week can help the environment and better your health. If you have never tried falafel, it is worth a try! Falafel is a Mediterranean dish that is chickpea-based or sometimes made with fava beans. 

Serving up falafel with whole grain pita bread, veggies (e.g. lettuce, tomato, kalamata olives, cucumber), feta cheese, and tzatziki sauce! 

Making your own tzatziki sauce is easy and tastes even better if you can make it up ahead of time, at least the night before! It will allow the flavors to come together better, although if you are short on time you can make it with the falafel, the flavors will just be a little less intense. 

Falfel (Photo Source: iStock)

Falafel with Homemade Tzatzki Sauce

Serves 6

Ingredients - Falafal:
1 can (15-ounces) chickpeas (rinsed and drained)
1/3 cup fresh parsley, chopped
4 teaspoons garlic, minced (about 4 cloves)
2 tablespoons tahini (sesame seed paste)
2 medium shallots
2 teaspoon cumin
1/4 teaspoon sea salt
1/4 teaspoon black pepper (plus more to taste)
1/4 teaspoon coriander
1/4 cups all-purpose flour
1/4 cup olive oil (for cooking) 

Ingredients - Tzatziki Sauce
1 cup plain Greek yogurt
1/2 cup shredded cucumber (pressed to remove water)
1 teaspoon garlic, minced (about 1 clove)
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
1/2 teaspoon sea salt
1/2 teaspoon pepper
 

Directions: 
1. In a food processor add: chickpeas, parsley, shallot, garlic, tahini, cumin, salt, pepper, and coriander. Pulse to blend and scrape down the mixture as needed. The dough should be crumbly.

2. Add flour 1 tablespoon at a time (you may not need the full 1/4 cup), until the mixture is somewhat firm and you can shape into a ball. 

3. Transfer the dough to a bowl, cover, and refrigerate for at least 1 hour (or more). 

4. After the falafel dough is chilled, scoop about 2 tablespoons worth of the mixture and gently form into patties (makes about 12).

5. In a skillet, heat 1 tablespoon of olive oil over medium heat. Working in batches, add 3 - 4 of the patties cook for about 2 - 3 minutes on each side until lightly browned and crispy. Remove from skillet and then repeat for the remaining falafel patties. 

6. In a small mixing bowl, combine all of the tzatziki sauce ingredients. Stir to combine, cover, and refrigerate.. 

Serving suggestion: Serve falafel with pita bread, chopped veggies, kalamata olives, and homemade tzatzki sauce.