Overnight Oats

Overnight oats is a wonderful recipe for a delicious on-the-go breakfast option. One of the major concerns I hear from patients is that they need quick, healthy, and convenient recipes to keep up with their fast-paced and busy lifestyles. Overnight oats fits the bill since it can be prepared quickly the night before and provides your body with complex carbohydrates that will keep you fueled for hours as you start your day off.

When oats are soaked overnight, they contain less anti-nutrients including lectins, phytic acid, and enzyme inhibitors. All whole grains naturally contain these anti-nutrients, and soaking grains overnight was a common practice among our early ancestors. When anti-nutrients are removed from the grain, it allows our digestive tract to absorb more vitamins and minerals from the whole grain. This results in less bloating/digestive discomfort and more nutrition for us!

My overnight oats is packed with fiber, which allows for a slow and steady digestion of carbohydrates. This helps prevent blood sugar fluctuations and keeps you full for hours. My recipe is paired with yogurt and chia seeds to provide a nice thick texture and flavored with cinnamon and raisins for that hint of sweetness. You can also top your overnight oats with shredded coconut and any fresh fruit!

Ingredients:

Serves 1

• ½ cup rolled oats

• 1 tbsp chia seeds

• 4 tbsp yogurt - for Miss Alexa approved dairy-based and dairy-free yogurt, please click here: https://www.missalexanutrition.com/fermented-foods

• 2 tbsp raisins

• 1 tsp cinnamon

• 1 cup almond milk, unsweetened

• Toppings: fresh fruit and unsweetened shredded coconut

Instructions

1) Place all ingredients into a small mason jar & shake until well combined.

2) Place in fridge and let sit overnight.

3) Eat cold, or heat if desired. Top with fresh fruit and shredded coconut. Enjoy!

Chocolate Avocado Pudding

Avocado and cocoa powder are a nutritional match when it comes to desserts. The creamy texture of the avocado paired with the rich taste of chocolate will challenge your previous pudding recipes that called for processed dairy, corn-based thickeners, and refined sugar. Miss Alexa is giving the pudding world a makeover with two fruits and a legume. That’s right, eating healthy means keeping it simple.

This recipe is packed with potassium from the avocado and bananas and is an excellent source of heart-healthy monounsaturated fats. Potassium is necessary for regulating blood pressure and fluid balance while monounsaturated fats provide flexibility to the lining of our cells so that essential nutrients can enter. The cocoa powder provides polyphenols as well as flavonoids, both of which exert anti-inflammatory effects. The best part about this pudding recipe is that the carbohydrates and sugar from the bananas and maple syrup are balanced with healthy fat from the avocado. Prep time is minimal and the end result will have you fighting over who gets the last spoonful!

Ingredients:

Serves 2

• 1 ripe avocado

• 2 medium ripe bananas

• 4 tbsp cocoa powder

• 1 tsp cinnamon

• 2 tsp vanilla extract

• 1 tbsp maple syrup

• 1 dash sea salt

• Slivered almonds for garnish

Instructions

1) Add all ingredients to food processor or blender and blend until smooth.

2) Refrigerate for at least 2 hours and serve cold topped with slivered almonds. Enjoy!

Acai Bowl

Ahh, the acai bowl. Touted for its nutritional profile and decadent taste, the acai bowl has become well renowned due to its simplicity, sweetness, and beautiful presentation. The acai berry grows from a tropical plant native to Central and South America and served as a major dietary staple among primitive Amazon tribes. It continues to grow in popularity around the world today for its flavor and powerful antioxidant profile. Anti-oxidants are substances that work against (anti-) any inflammatory promoting compound in the body (oxidant). A more commonly known term for oxidants are “free-radicals”. Free radicals are highly unstable molecules that promote a cascade of inflammation leading to chronic illness. Since we are all exposed to free radicals (through our environment and metabolic processes in the human body) it is imperative that we keep our antioxidant stores well stocked. And that is where the acai bowl enters!

The acai berry contains the three major antioxidant vitamins (Vitamin A, C, and E) and is loaded with anthocyanins, which are anti-inflammatory compounds responsible for its deep purple color. In addition, its fiber content aids in regular bowel movements, which are necessary for eliminating toxins from the body on a daily basis. The antioxidant lineup continues in this recipe with blueberries and banana, both of which offer additional vitamins, minerals, and healthy carbohydrates. Due to the carbohydrate content of this recipe, my acai bowl is carefully balanced with healthy fat and protein from almond butter, coconut, and avocado. Protein and fat help balance the naturally occurring sugars in this recipe to avoid blood sugar fluctuations and insulin surges.

The options are endless when it comes to garnishing the top of your acai bowl! The more colorful your bowl is, the more antioxidants it contains, so get creative and choose from pomegranate seeds, kiwi, mango, pineapple, cherries, shredded coconut, pumpkin seeds, sliced almonds, chia seeds….you get the picture :)

Ingredients:

Serves 1

• 1 packet of unsweetened acai puree

• 1 tablespoon almond butter

• 1/2 banana, frozen and sliced

• 1/2 cup blueberries

• 1/2 cup unsweetened coconut milk

• 1/4 avocado

• Garnish options (1/4 cup unsweetened shredded coconut, fresh fruit, 1 tablespoon of raw nuts/seeds)

Instructions

1) Place all of the above ingredients (except garnish ingredients) into a high-speed blender.

2) Blend well until smooth. You may need to add a little extra coconut milk if the mixture is too thick.

3) Scoop into bowl and top with garnish options when desired consistency is reached. Enjoy!

Mini Banana Pancakes

Yes everyone, it is possible to make “healthy” pancakes, with only four ingredients might I add! This recipe has been a staple among my patients (and their children) due to its easy prep and delicious flavor. While you may be skeptical, I can promise you that this recipe has been tried and true throughout the years. The banana works as the perfect binding agent for the batter, while adding that sweetness that leaves absolutely no need for added sugar. The egg helps the pancake rise, while adding a nice punch of protein and healthy cholesterol to fuel your morning. The dash of cinnamon helps regulate your blood sugar to avoid that afternoon slump and the medium chain triglycerides in the coconut oil provide your liver with energy promoting fatty acids. Who would have thought that a stack of pancakes would be your new go-to “health” breakfast? Miss Alexa did. And do not limit this recipe to just breakfast, feel free to pack them for a healthy snack or freeze leftovers so you can pop them in the toaster for an evening dessert. The options are endless!

Ingredients:

Serves 1

• 2 eggs

• 1 large ripe banana

• 1 teaspoon of cinnamon

• 2 teaspoons of coconut oil

Instructions

1) Add eggs, cinnamon, and banana to a blender and blend until smooth to create the pancake batter. Set aside.

2) Add 2 teaspoons of coconut oil to a skillet warmed on the stove and let melt. Add pancake batter slowly to skillet until you’ve created a pancake no larger than the size of your palm (the more "mini"/smaller you can make the pancakes the better they will turn out). Cook each pancake for 30 seconds on each side and serve.

Note: you may need to add extra coconut oil if skillet gets too dry in between pancake batches.