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Overnight Oats with Cashews, Seeds, and Turmeric

Overnight Oats with Cashews, Seeds, and Turmeric

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This sizzled seed and cashew mixture is delicious sprinkled over dip and soups, so you might want to make extra.


  • 2 tablespoons ghee or olive oil
  • 2 tablespoons chopped raw cashews
  • 1 tablespoon pumpkin seeds (pepitas)
  • 1 tablespoon raw sunflower seeds
  • ½ teaspoon fennel seeds, finely chopped
  • ½ teaspoon ground turmeric
  • ¼ teaspoon cayenne pepper
  • 1 cup plain whole-milk Greek yogurt
  • 2 tablespoons nutritional yeast

Recipe Preparation

  • Heat ghee in a small skillet over medium. Add cashews, pepitas, sunflower seeds, poppy seeds, fennel seeds, turmeric, and cayenne and cook, stirring constantly, until nuts are toasted and seeds are starting to pop, about 4 minutes. Remove from heat; season with salt.

  • Divide oats and yogurt among bowls, spooning yogurt into centers. Sprinkle nutritional yeast over, then top with cashew mixture (drizzle with any leftover ghee, if desired).

  • Do Ahead: Cashew mixture can be made 4 days ahead; cover and chill. Warm to re-liquefy ghee before serving.

Reviews SectionWhy are questions never answered?!There is no quantity of oats listedI am utterly obsessed. The best way to eat oats and adds much needed excitement to my morning. I use whatever nuts I have on hand and add some raw honey at the end for sweetness!l.hg7Louisville, KY04/28/20We need OATS!!!!!!!!!!! SillysAnonymousEverett wa03/28/20Missing oat type and amount.Why do we use nutritional yeast in this recipe?

60 Delicious Additions for Overnight Oats

There is something magical that happens when you douse oats with liquid and allow them to soak it all up overnight. They take on all kinds of wonderful flavor and texture, transforming from bland breakfast porridge to more of a pudding-like dessert. Plus, they don't require cooking and are ready to be consumed in the morning with minimal AM prep requirements. All of these facts have not been lost to the hordes on Pinterest and Instagram, but that doesn't mean I can't wax a bit poetic about it as well. When it comes to an easy, healthy, delicious breakfast that doesn't require cooking, I am all in.

While I confess that I love oats as plain as can be, my teen girls and I have a tendency to go over the top with additions. It's a great way to mix it up, add variety to the diet, and to use up any odds and ends in the fridge and pantry.

The proportions of liquid to oats depends on what texture you like. I go for more of a thick and drier style, so I use one part liquid to one part oats. For a looser, wetter concoction, one can go as high as two parts liquid to one part oats for really plump and thick, you can go as high as one part liquid to two parts oats.

Mix the ingredients together, stirring to make sure the oats are all moistened, cover, and refrigerate. They can be done in as little as three hours, but eight or more is best. You can make a big batch and let it sit in the fridge they will become increasingly soft over the next few days.

Stir in sweeteners and any fruit that you want to soften these flavors will soak into the oats. Like everything with a sweet component, a small pinch of salt makes it all sing. Yogurt, fruit with texture and crunchier toppings can all be added at the end.

We use old-fashioned rolled oats. If you use instant oats they turn to mush I have tried steel cut oats and they had a lot of texture, but took a lot more soaking time. Next up, what to add – this is the fun part.

Oat milk is kind of miraculous and makes for a super creamy, oaty bowl . but just about any liquid will work. Even water, though it's a bit meh. Kombucha and coffee may not be the most normal choices, but they are pretty good! (Coffee with some maple syrup, cocoa powder, almonds and cocoa nibs is a strange revelation.) Kefir is thick, but when all else fails, it can be watered down a bit and adds a great tang.

  • Coconut milk or water
  • Coffee
  • Fruit juice
  • Kefir
  • Kombucha
  • Milk
  • Nut milk
  • Oat milk
  • Whey

Black beans? Chickpeas? I know, I know, but both are great additions to sweet dishes. (Proof: Chocolate hummus.) I mash them a bit to make them less obvious and their flavor blends right in. Chia seeds and flax seeds added before soaking will become gelatinous (in a good, tapioca-like way), so with those it helps to add a little extra liquid. The rest of these are nice on top to add texture at the end.

  • Black beans
  • Chia seeds
  • Chickpeas
  • Flax seeds
  • Hemp seeds
  • Pepitas
  • Poppy seeds
  • Sesame seeds
  • Sunflower seeds

Swirling in a nut butter before soaking adds protein and a wonderful depth of flavor. (Think peanut butter, bananas, and cocoa powder – so good.) I love tahini, especially when combined with hemp milk, dates, vanilla, and rose. Other nuts are great raw or toasted, and added on top for crunch.

  • Almonds
  • Almond butter
  • Cashews
  • Macadamia
  • Peanut butter
  • Pistachios
  • Sunflower butter
  • Tahini

There is really no limit to what fruits you can add I just added some of our tried-and-true favorites here. (If you are wincing at avocado, just know that it is a fruit afterall, and loves to be paired with chocolate.)

  • Apples
  • Avocado
  • Bananas
  • Blueberries
  • Mango
  • Pumpkin puree
  • Raspberries
  • Strawberries
  • Tangerine

Dried fruit is fabulous for its sweetening you really don't need to use sweetener if you use dried fruit. It is also great for texture. Added when soaking it gets a bit rehydrated, but on top it adds a nice chewiness that the oats like.

  • Banana chips
  • Dates
  • Dried cherries
  • Dried mango
  • Prunes
  • Raisins

I am listing spices because sometimes people forget that there is life after cinnamon and oats.

Overnights don't even really need sweetener, especially if you are adding fruit – but a little splash can definitely perk things up a bit. Maple syrup is my go-to sweetener, but we have tried these and they are all delicious.

  • Fruit juice
  • Fruit preserves
  • Honey
  • Jam
  • Lemon curd
  • Maple syrup

Here is where your inner mad scientist can really play around – overnight oats are really such a blank slate, there are all kinds of things that work. None of these are too surprising, but just to give an idea of the breadth. (And really, if you have some leftover quinoa or rice, stir it in!)

  • Almond extract
  • Citrus zest
  • Coconut flakes
  • Cocoa nibs
  • Cocoa powder
  • Crystalized ginger
  • Leftover grains
  • Vanilla extract

So what did I miss? Are there things you love to add that I did not include here? Leave more ideas in the comments.

The Basic Method

Mix 1 cup old-fashioned rolled oats (I like Bob’s Red Mill) with 1 1/4 cups nut milk, 1/2 cup Greek yogurt, and a pinch of salt. Use any milk you like: hemp, almond, coconut, or regular dairy milk if you prefer. Stirring 2 Tbsp. each of wheat bran and flax seeds into the mix is optional, but it ups the nutrition and adds a lot of fiber that keeps you full. Cover and let the oats soak overnight in the fridge. (Side note: Don’t use instant oats, which will turn completely to mush, or steel-cut oats, which need to be cooked.)

This recipe can skew sweet or savory, so add 1 – 2 Tbsp. light agave to the oat mixture the night before if you want to take it to a sweet place. In the morning, I take the oats out of the fridge and let them come to room temperature while I get ready for work and give them a stir to loosen. Add a little more milk if they seem too thick. Then, just before eating, add a dollop of yogurt and one of the toppings below.

These combos are merely suggestions, though, so feel free to improvise and come up with your own. The key, though, is to add a lot of flavor and texture because the oats are both soft and tame (creamy and delicious, yes, but a little bland). The above recipe makes four servings, as do all the toppings, so mix everything up Sunday night and eat it for the next four days. By Friday, you’ve earned that bagel and cream cheese.

Jennifer Davis

Cashew milk, oats, maca powder, coconut flakes, goji berries, dates and cocoa nibs. This is a little specialty I learnt working in a healthy vegan restaurant. Cashews make the creamiest milk, maca is used to replace chocolate and the dates add a delicious caramel taste!

Kassie McIntyre

Obviously, the prices of all of the ingredients are flexible and remember that the prices calculated above assume that you're buying bags of ingredients, not just the amount that you need — you won't use a whole bag of oats in a week's worth of breakfasts! For the last three options, I introduced organic oats instead of Tesco’s basics in the same way as I opted for more expensive options in terms of plant-based milk, but it's completely okay to mix and match. Don't forget that the more superfoods you add (like chia seeds or matcha powder), the more you will feel fueled for the day!

Chai Oatmeal Crunch

This recipe will make you forget that oatmeal could ever be mushy or bland. Crunchy, creamy and chewy best describe how this oatmeal feels in your mouth. When you mix up the spice blend that flavors the toasted nuts and seeds, you’ll be dreaming about it until morning. Wake up and your overnight oats will be ready for their delicious toppings.

(5 servings)
NOTE: A portion of this recipe requires it to be made at least 8 hours ahead or overnight before serving.

1 cup steel cut oats
2 cups plain whole milk yogurt
1/4 cup maple syrup

Nut & Seed Topping
2 tsp ground ginger
1 tsp ground cinnamon
1 tsp ground turmeric
1 tsp ground coriander
1/2 tsp ground cardamom
1/4 tsp salt
1/8 tsp ground pepper
2 Tbsp honey
1 egg white
1/2 cup raw cashews
1/2 cup shelled pumpkin seeds
1/2 cup shelled sunflower seeds
2 Tbsp flax seeds

fresh blueberries or dried pears

Preheat oven to 350 degrees. Spread the steel cut oats on a baking pan and toast in oven for about 15 minutes until golden. Remove and cool. Once oats are completely cooled, combine them with yogurt and maple syrup in a jar or other sealed container. Refrigerate overnight or at least 8 hours.

In a medium bowl, combine ginger, cinnamon, turmeric, coriander, cardamom, salt, pepper, honey and egg white. Whisk until thoroughly blended. Add cashews, pumpkin, sunflower and flax seeds. Stir to combine. Spread out on a baking sheet and toast in oven for about 15-20 minutes until golden. (Start checking at 10 minutes since all ovens differ.) Remove and cool. Once completely cooled, store this topping in a sealed container until ready to use.

Keep a jar of the oatmeal and yogurt mix in your refrigerator and a jar of the nut and seed mix in your pantry. Scoop some of each and top it with some fruit. We’ve been taking it on the go when we’re short on time in the morning. The whole combination of textures and flavors feels like you took a long time to make your breakfast, although you hardly did. It’s a hearty and satisfying meal that easily carries you til lunchtime. Oh, yes, it’s good for you too. We could go down the list of healthy ingredients, but just take a bite and enjoy it.

20 Make-Ahead Breakfast Recipes That Will Make Your Mornings Easier

When the alarm clock sounds, do you leap out of bed ready to crush a workout? Or do you crush the snooze button instead (in five minute increments until you’ve squeezed out an extra hour of “rest”).

Whether you’re hungry from your AM sweat session, or you’re running late and need to grab a quick bite on your way out the door – wouldn’t it be great to know that breakfast is ready, and waiting for you?

All of the simple make-ahead breakfast recipes below can be prepared far in advance of the morning rush. From grab-and-go muffins and chia puddings, to egg cups and overnight oats, these 20 make-ahead breakfast recipes will make your mornings easier, and more delicious! Because, let us remind you: Coffee is not breakfast.

Egg cups and frittatas keep well in the fridge for several days, or they can be frozen for up to two months. For best results, reheat them on a cookie sheet in a 400° F degree oven or toaster oven for five to 10 minutes. They can also be heated in a microwave for 30 seconds if refrigerated, or 2 minutes if frozen.

1. Sweet Potato Egg Cups

What you’ll need:
Nonstick cooking spray
3 medium sweet potatoes, shredded
3 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste optional)
1 medium onion, chopped
1 cup broccoli florets, chopped
12 large eggs
¼ cup shredded cheddar cheese
Find out how to make the recipe.

2. Super Green Egg Cups

What you’ll need:
Nonstick cooking spray
¼ cup unsweetened almond milk
12 large eggs, lightly beaten
Sea salt (or Himalayan salt) and ground black pepper (to taste optional)
1 cup steamed broccoli, coarsely chopped
½ cup chopped green bell pepper
1 cup chopped raw spinach
Find out how to make the recipe.

3. Mini Denver Quiches

What you’ll need:
6 large eggs
1½ cups nonfat milk
Sea salt and ground black pepper (to taste optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated
Find out how to make the recipe.

4. Frittata with Swiss Chard, Tomatoes, and Parmesan

What you’ll need:
10 large egg whites (1¼ cups)
6 large eggs
¾ cup nonfat milk
¼ cup shredded Parmesan cheese
Sea salt and ground black pepper (to taste optional)
½ tsp. ground nutmeg
1 Tbsp. olive oil
1 medium onion, chopped
2 cups chopped Swiss chard
Nonstick cooking spray
1 cup cherry tomatoes, cut in half
Find out how to make the recipe.

Oatmeal can be reheated in a microwave or on a stovetop. Add a little extra water or unsweetened almond milk if needed to get the right consistency. Overnight oats can be eaten cold or hot!

Both the Slow Cooked Steel-Cut Oatmeal with Apples and Cinnamon, and the Savory Irish Oats with Turkey Bacon, Cheddar, and Chives can be frozen. Spoon portions into muffin cups coated with nonstick spray, and freeze. When they are frozen, pop them out of the muffin tin into an airtight container and return to the freezer until needed.

5. Baked Vanilla Oatmeal with Nutmeg

What you’ll need:
Nonstick cooking spray
3 cups old-fashioned rolled oats
1½ tsp. baking powder
1 tsp. ground nutmeg
¼ tsp. sea salt (or Himalayan salt)
3 cups unsweetened almond milk
1 tsp. vanilla extract
2 large eggs
¼ cup unsweetened applesauce
2 Tbsp. raw honey
Find out how to make the recipe.

6. Slow Cooked Steel-Cut Oatmeal with Apples and Cinnamon

What you’ll need:
Nonstick cooking spray
1½ cups water
1½ cups unsweetened almond milk
3 cups steel-cut oats
2 medium apples, chopped
¼ tsp. sea salt (or Himalayan salt)
1 tsp. ground cinnamon
2 Tbsp. pure maple syrup
2 Tbsp. ground flax seed
Find out how to make the recipe.

7. Vanilla Peach Overnight Oats

What you’ll need:
½ cup dry old fashioned rolled oats
1 scoop Vanilla Shakeology
⅔ cup water
½ tsp. pure vanilla extract
1 medium peach, chopped

8. Savory Irish Oats with Turkey Bacon, Cheddar, and Chives

What you’ll need:
3 cups low-sodium organic vegetable broth
½ cup unsweetened almond milk
1 cup dry steel-cut oats
1 dash sea salt (or Himalayan salt)
6 slices cooked turkey bacon, chopped
¼ cup shredded sharp cheddar cheese
¼ cup finely chopped fresh chives
¼ cup reduced-fat (2%) plain Greek yogurt
Find out how to make the recipe.


You may find yourself munching on the delectable quinoa cups pictured below straight out of the refrigerator, but they, and the Spinach, Tomato, and Quinoa Breakfast Casserole, can be reheated in a toaster oven or microwave. Reheat the Fruity Whole-Grain Breakfast Porridge in the microwave or on a stovetop.

9. Zucchini, Ham, and Cheese Quinoa Cups

What you’ll need:
Nonstick cooking spray
2 cups cooked quinoa
2 large eggs, lightly beaten
2 large egg whites (¼ cup)
1 cup shredded zucchini (about 1 medium)
1 cup shredded sharp cheddar cheese
2 Tbsp. grated Parmesan cheese
½ cup diced lean ham
¼ cup finely chopped parsley
2 medium green onions, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste optional)
Find out how to make the recipe.

10. Spinach, Tomato, and Quinoa Breakfast Casserole

What you’ll need:
Nonstick cooking spray
2½ cups cooked quinoa
8 large eggs, lightly beaten
¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)
4 cups raw spinach
1 cup cherry tomatoes, halved
½ cup finely chopped basil
Sea salt (or Himalayan salt) and ground black pepper (to taste optional)
Find out how to make the recipe.

11. Fruity Whole-Grain Breakfast Porridge

What you’ll need:
¾ cup dry steel cut oats
½ cup dry wild rice
¾ cup dry pearl barley (or dry faro)
1 cinnamon stick
1 2-inch slice dry orange peel
1 Tbsp. raw honey (or pure maple syrup)
½ tsp. sea salt (or Himalayan salt)
¼ cup chopped dried apricots (or dried cherries, dried apples, or raisins)
¼ cup unsweetened dried cranberries
6 cups water
1 cup chopped raw walnuts (or almonds, pecans, or cashews)
4 cups unsweetened almond milk
Find out how to make the recipe.


All of the muffins below can be stored in a refrigerator for several days, or up to two months in a freezer. Simply thaw before serving.

12. Raspberry Muffins with Chia Seeds

What you’ll need:
Nonstick cooking spray (optional)
1½ cups whole wheat flour
1 Tbsp. chia seeds
2 tsp. baking soda
½ tsp. fine sea salt (or Himalayan salt)
1 cup mashed sweet potato (or pumpkin puree)
1 cup unsweetened applesauce
2 large egg whites (¼ cup)
½ cup pure maple syrup
1 tsp. pure vanilla extract
1 cup fresh raspberries
Find out how to make the recipe.

13. Blueberry Oatmeal Blender Muffins

What you’ll need:
Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts
Find out how to make the recipe.

14. Pumpkin Protein Muffins

What you’ll need:
1 large egg
1 large egg white
¼ cup pure pumpkin puree
1 large banana, cut into chunks
½ cup all-natural almond butter
¼ cup pure maple syrup
2 scoops vanilla protein powder
½ tsp. baking powder
½ tsp. ground cinnamon
¼ tsp. sea salt (or Himalayan salt)
1 dash ground nutmeg
Find out how to make the recipe.

15. Homemade Energy Bars

What you’ll need:
1 cup whole pitted dates (or prunes)
1 cup dried fruit (like apricots, prunes, figs, raisins, cranberries, blueberries, or cherries)
1 cup chopped nuts (or seeds) (like almonds, walnuts, cashews, sesame seeds, flax seeds, chia seeds, or sunflower seeds)
2 scoops Shakeology, any flavor
Find out how to make the recipe.


Chia pudding is a perfect grab-and-go breakfast. It’s ready to eat about four hours after you make it, and can be stored in a refrigerator for up to four days.

16. Vanilla Cinnamon Chia Pudding

What you’ll need:
3 cups nonfat milk (or unsweetened almond milk)
1½ scoops Vanilla Shakeology
1 Tbsp. raw honey (optional)
1 tsp. ground cinnamon
6 Tbsp. chia seeds
Chopped fresh strawberries (for garnish optional)
Find out how to make the recipe.

17. Coconut Mango Chia Pudding

What you’ll need:
2 cups unsweetened coconut milk beverage
2 tsp. raw honey
½ cup chia seeds
2 medium mangos, chopped
Find out how to make the recipe.

18. Raspberry Chia Pudding

What you’ll need:
2 cups unsweetened almond milk beverage
2 tsp. raw honey
½ cup chia seeds
2 cups fresh (or frozen) raspberries (reserve 8 for garnish)
Fresh mint leaves (for garnish optional)
Find out how to make the recipe.


Both of these savory dishes can be reheated in a microwave or on a stovetop. Garnish with fresh herbs just before serving.

19. Mexican Tofu Breakfast Scramble

What you’ll need:
1 tsp. olive oil
½ onion, finely chopped
½ medium green bell pepper, finely chopped
½ medium red bell pepper, finely chopped
¼ tsp. ground coriander
¼ tsp. ground cumin
¼ tsp. sea salt
1 dash turmeric
1 cup cooked black beans
7 oz. extra firm tofu, drained, mashed
2 Tbsp. finely chopped fresh cilantro
¼ cup fresh tomato salsa
½ medium tomato, chopped
½ medium avocado, chopped
Find out how to make the recipe.

20. Healthier Turkey Hash

What you’ll need:
1 tsp. olive oil
4 oz. raw 93% lean ground turkey
2 Tbsp. chopped onion
2 Tbsp. chopped green bell pepper
1 medium potato, peeled, cut into ½-inch cubes
½ tsp. dried oregano
½ tsp. garlic powder
Sea salt and ground black pepper (to taste optional)
Find out how to make the recipe.

Healthy Breakfast Recipes

Breakfast truly is the most important meal of the day. Eating a healthy breakfast jump-starts your metabolism, giving your body the fuel it needs to start the day off right. Failing to eat a healthy breakfast may leave you feeling sluggish, craving unhealthy foods, or experiencing concentration difficulties. In fact, people who eat a healthy breakfast every morning lose weight faster and have lower body fat than those who don’t (Schlundt et al., 1992).

When planning your breakfast, it is important to consider the balance of nutrients you need to receive. A healthy breakfast typically contains 400 to 500 calories (National Health Service, n.d.). Your breakfast should contain some form of carbohydrates, which are readily broken down into the glucose that the body needs for energy. Choose whole grain foods whenever possible, as these products will promote a sustained release of energy throughout the morning (Mayo Clinic, 2014). Adding lean protein, such as eggs, peanut butter, almond butter, or lean meat (e.g. chicken or turkey), will keep you feeling full for longer. Finally, try to get at least one or two servings of fruits and vegetables at breakfast. Fruits and vegetables are great sources of dietary fiber, which increases satiety and prevents the onset of food cravings mid-morning. This could include fresh, frozen, or dried fruits. Smoothies are an effective way to get more fruits and vegetables into your diet each morning.

Matcha Green Tea Pancakes Recipe Matcha green tea is almost miraculous in its nutritional profile. Matcha tea leaves are shaded from the sunlight before they are harvested, leaving them full of beneficial antioxidants. Enjoy matcha tea in a whole new way in these delicious, gluten-free pancakes. Ingredients: Almond milk, brown rice flour, egg, sugar, coconut oil, matcha green tea powder, hemp protein powder, butter, greek yogurt, walnuts, almonds, banana chips, cranberries, golden raisins, maple syrup, cacao powder, baking powder. Total Time: 15 minutes | Yield: 9-10 pancakes Strawberry and Banana Overnight Oats Recipe

Are you the type of person who is always in a hurry in the morning? Look no further than these overnight oats. The combination of rolled oats and chia seeds makes this oatmeal dish full of beneficial fiber. Simply grab your cup of oats and top with fruit, nuts, or a dollop of nonfat yogurt for a healthy start to your day.
Ingredients: Gluten-free rolled oats, chia seeds, walnuts, unsweetened shredded coconut, fresh or frozen strawberries, ripe bananas, agave or maple syrup, almond milk.
Total Time: 15 minutes | Yield: 10 - 12 servings

Moringa Oatmeal Recipe

Moringa is known as a superfood for its amazing antioxidant power. Plus, moringa is a complete protein, meaning that it contains all 9 of the amino acids that our bodies cannot produce on their own. Just a few teaspoons of moringa powder, harvested from the leaves of the Moringa oleifera tree, gives your body the energy it needs to get going in the morning.
Ingredients: Gluten-free rolled oats, almond milk, agave or maple syrup, vanilla extract, moringa powder, pistachios, dried mulberries, unsweetened shredded coconut, chia seeds.
Total Time: 10 minutes | Yield: 4 servings

Lemon Poppy Seed Pancakes Recipe You’re probably most familiar with lemon poppy seed muffins, which taste great but often contain unnecessary sugar. These pancakes feature everything that is most satisfying about a muffin without the added sugar and fat. Made with brown rice flour, coconut flour, and almond milk, these pancakes are simply irresistible. Ingredients: Brown rice flour, coconut flour, almond milk, egg, coconut oil, lemon, sugar, baking powder, poppy seeds. Total Time: 25 minutes | Yield: 10 pancakes Pumpkin Chia Seed Pudding Recipe

Chia seeds have an almost magical way of plumping up to form a delicious pudding. The addition of pumpkin spice makes this the perfect fall breakfast, although it is so tasty that you’ll be enjoying it in any month of the year.
Ingredients: Milk, pumpkin puree, chia seeds, maple syrup, pumpkin spice, sunflower seeds, sliced almonds, fresh blueberries.
Total Time: 10 minutes | Yield: 4 servings

Spirulina Smoothie Recipe

Powdered algae in your breakfast smoothie may seem like an offbeat choice, but detoxifying spirulina has robust nutritional properties. This superfood is a complete protein, full of vitamin B12, and a great energy booster.
Ingredients: Spirulina, banana, fresh spinach, apple juice, crushed ice, lemon juice.
Total Time: 2 minutes | Yield: 2 smoothies

Banana Bread Recipe Who said gluten-free baking had to be tough? This gluten-free banana bread offers a moist interior and intense banana flavor. High in fiber and an excellent source of healthy fats, this will become your new go-to way to use up bananas that are past their prime. Ingredients: Overripe bananas, eggs, coconut oil, applesauce, almond milk, honey, vanilla extract, brown rice flour, coconut flour, walnuts, gluten-free rolled oats, baking soda, baking powder. Total Time: 1 hour | Yield: 12 servings Quinoa Pancakes Recipe

Quinoa is a complete protein, meaning that it provides all 20 essential amino acids that your body needs to thrive. While quinoa is often featured in lunch or dinner recipes, its nutty flavor is perfectly suited for this breakfast recipe.
Ingredients: Quinoa, whole wheat pastry flour (or brown rice flour for gluten-free cakes), eggs, milk, maple syrup or honey, raw pecans, baking powder, vanilla extract, salt.
Total Time: 15 minutes | Yield: 7 pancakes

Protein-Packed Detox Smoothie Recipe When you’re looking for a morning pick-me-up, this vegan detox smoothie is a fantastic option. It is a superfood powerhouse, packed with spirulina, hemp, and chia seeds. The addition of fresh mint adds a light and refreshing note to this protein-packed beverage. Ingredients: Almond milk, frozen banana, spirulina, hemp protein powder (optional), fresh mint, chia seeds, hemp hearts. Total Time: 5 minutes | Yield: 2 servings Matcha Green Tea Smoothie Recipe A smoothie is a refreshing, convenient start to the day. Simply fill your blender with almond milk, hemp protein powder, mulberries, dates, and flaxseed meal for a fiber and vitamin boost. The addition of matcha green tea powder boosts your energy while delivering essential vitamins and minerals. Ingredients: Almond milk, matcha green tea powder, hemp protein powder, almond flour, dried mulberries, pitted dates, flaxseed meal, ice cubes, stevia powder. Total Time: 5 minutes | Yield: 4 smoothies Pumpkin Granola Bars Recipe Perk up in the morning with the pleasant palate of pumpkin. These soft granola bars offer the ideal means of powering the first part of your day particularly when coupled with fresh fruits and nuts. Ingredients: Gluten-free rolled oats, pumpkin puree, cashew butter, honey, maple syrup, dark chocolate chips, pumpkin seeds, chia seeds, pumpkin spice. Total Time: 45 minutes | Yield: 8 bars No-Bake Granola Bars Recipe Another bar with which to begin your day, these no-bake bars are easy to make with every batch offering enough of the confections to last the week. Couple them with a glass of milk or juice and enjoy these tasty treats daily. Ingredients: Gluten-free rolled oats, peanut butter, dried tart cherries, pistachios, flaxseed meal, walnuts, pumpkin seeds, sunflower seeds, agave syrup. unsweetened applesauce, melted cacao nibs or dark chocolate. Total Time: 15 minutes | Yield: 8 - 10 servings Protein Acai Bowl Recipe

This delectable berry bowl contains a blend of the nutrients you need with protein powder to keep you satiated and both granola and fresh fruits for energy. Enjoy this tasty treat and try it today!
Ingredients: Frozen strawberries, almond milk, whey protein powder, acai powder, banana, fresh fruit toppings

Blueberry Muffins Recipe Muffins supply starches that offer the enduring energy needed to last you to your lunch hour. Grab a handful of nuts and this fruit-filled muffin on your way out the door for a fast means of morning fuel. Ingredients: Coconut flour, brown rice flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, coconut chips, dried blueberries, unrefined sugar, baking powder, baking soda. Total Time: 45 minutes | Yield: 10 muffins Homemade Granola Bars Recipe For fans of fast food in the morning, proper preparation provides these palliative pieces to your hurry sickness with a nutritious bar that is ready for eating on your way to work or school. Ingredients: Dried mulberries, dried strawberries, raw cashews, organic peanut butter, ripe bananas, raw sunflower seeds, hemp protein powder, gluten-free rolled oats, chia seeds, flaxseed meal. Total Time: 40 minutes | Yield: 12 bars Chocolate Banana Coconut Flour Muffins Recipe Chocolate for breakfast? When paired with the wholesome banana, it’s better than you think. These delectable muffins offer a suitable sweet with which to start your day thanks to their protein, fiber, and starch content. Ingredients: Coconut flour, Greek yogurt, eggs, bananas, unrefined sugar, dark chocolate, baking soda, vanliia extract Total Time: 30 minutes | Yield: 12 muffins Matcha Green Tea Muffins Recipe More chocolate muffins make breakfast a cakewalk, and the rich savors of matcha help perk up your day. Pick up the pistachio coated caffeinated confection on your way out the door for a delectable morning treat! Ingredients: Almond flour, coconut flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, unrefined sugar, matcha green tea powder, baking powder, baking soda, dark chocolate chips, coconut oil, pistachios. Total Time: 1 hour | Yield: 10 muffins


National Health Service (n.d.). Be calorie smart. Change 4 Life. Retrieved from

Schlundt, D.G., Hill, J.O., Sbrocco, T., Pope-Cordle, J., & Sharp, T. (1992). The role of breakfast in the treatment of obesity: a randomized clinical trial. American Journal of Clinical Nutrition, 55(3), 645-661.

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Superfood Overnight Oats

Overnight oats have become more and more popular… They’re everywhere nowadays! And this shouldn’t be surprising because they’re really easy to make, you can feed the whole family with one batch, they are hard to mess up and they make a fast grab ‘n’ go breakfast or snack.

This is by far my favorite overnight oats recipe… I tried the combination of oats, peanuts and milk a few years back at a coffee shop in NYC and that inspired me to create this superfood rich meal.

One tip chicos: most of the times I try to soak my grains, nuts and seeds for at least 4 hours and then I rinse them well before eating them. This helps release their antinutrients so my body can fully absorb their vitamins and minerals and also aids digestion. This is not necessary so I'll leave it up to you.

Ingredient Health Benefits

Avocado- monounsaturated fat, protein, potassium, magnesium, folic acid, B vitamins, vitamin E, vitamin K

Carrots- vitamin A, fiber, manganese, niacin, potassium, vitamin B6, vitamin C

Cumin- iron, essential oils

Oats- vitamin E, calcium, magnesium, potassium, copper, zinc, iron, fiber

Pumpkin seeds- omega-3 fats, magnesium, iron, calcium, zinc, fiber

Spinach- fiber, vitamin K, calcium, iron, magnesium, manganese, folate, vitamin B, vitamin A, glycolipids (cancer cell growth suppressors)