The Perfect Summer Dinner: A Grass-fed Burger and Veggies

Summer is all about being outside and firing up the grill. Am I right? But the grilling staples — burgers and hotdogs — can get unhealthy real quick. Here’s a meal that is all about the grill and all about eating good food that’s also good for you.

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I got everything for this meal from Garden of Eve Organic Market out on Long Island. This is a grass-fed burger, garlic pesto, red pepper, yellow squash and zucchini. All it took to make this was the food, some seasoning, the grill and some foil. 

Here’s how to do it:

  1. Take your grass-fed ground beef and separate into sections depending on how many burgers you want to make
  2. Mold each section into a burger shape without over working it
  3. Put a thumbprint into the center of each burger to prevent it from bloating and season each burger
  4. Rinse and chop your veggies
  5. Optional: lightly toss your veggies in a little bit of coconut oil and seasoning
  6. Skip the oil if you want and toss your veggies in some seasoning 
  7. Create a pouch out of 2 sheets of foil (double up!) large enough to fit all your veggies in (this can be pouch or boat-like)
  8. Load your veggies into the pouch and add a little bit of water to the pouch so the veggies can steam (a little water at the bottom of the pouch is all you need)
  9. Seal pouch by pinching and securing the foil
  10. Grilling time depends on your meat and your grill, but generally speaking you can grill your burger on its first side for about 5 or 6 minutes — once the juicing start oozing out, it’s good to flip
  11. On the second side, grill for about 3 or 4 minutes (generally 1-2 minutes shorter than the first side) — always check your burger before eating to make sure it is cooked well enough
  12. Let your burgers sit for 5 minutes before serving
  13. Grill veggies at the same time, on a separate part of your grill, for about 10-12 minutes

Once everything is done and taken off the grill, plate and serve it up with some garlic pesto on top of your delicious burger!

This meal is so fresh, quick and easy to put together. It is a true summertime dish that you don’t have to fear. And of course you’re free to make this dish however you like. If you want to add a bun or something else, it’s your call!

Food is something that fuels us and feeds the cells in our bodies, but it’s nothing to freak out over either. While I prefer to cook like this at home, once in a while I go out and get something amazing like this:

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This is also a grass-fed burger from an amazing restaurant that used wholesome and fresh ingredients in Greenport, Long Island, named Salamander Cafe. If you’re ever in town, I highly recommend it! You also have to get their famous lemonade with mint. Trust me.

Like I said: grass-fed burger with fresh lettuce, green tomato and sweet potato fries. My meal took a while to come out because of some confusion in the kitchen, so they gave me a kale salad with green tomatoes on the house! Amazing. See how you can make indulging good for you? That burger with all the fixin’s is good for the body (grass-fed with veggies) and the soul (because it’s insanely delicious and there’s just an indescribably good feeling that eating an awesome burger gives you), while the kale salad bumps up the good-for-the-body part of the whole meal. 

Restaurant tip: if something goes wrong with your food, try not to sweat it — you might get something really cool out of it on top of feeling good about not getting angry with the staff. Sounds like a win-win to me! 🙂

If you’re going out or cooking at home, don’t sweat it! Think ahead — know what you’re going to do ahead of time. Chris and I set out to Greenport for lunch, and I knew I wanted a burger. I saw grass-fed on the window and we walked in. Knowing what you truly want ahead of time helps you make the best decision while dining out. I also like to save my indulgences for when I go out. I enjoy cooking as healthy as I can at home. Find your preferences, stick to ’em and plan, plan, plan! Within reason, of course. Live for the moment and enjoy as much as you can. But a little guidance never hurts. 

Good food, good tips, good moves, good for you.

xo Kim, Running on Good

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How to Recover from Vacation the Healthy Way

Recovering from vacation the healthy way.


We often return from vacations, weekends away or long holiday weekends feeling like we need to turn up our healthy habits and recover from the weekend damage. The 4th of July is just around the corner so it’s the perfect time to be discussing this. I also just returned from vacation and implemented these methods to bounce back to my pre-vacation self.

In order to bounce back, you do not need to go to any extremes. That means no skipping meals, no 3 hour workouts, nothing like that. All you need to do is get back to your regular routine and stick to this guide: 

1. Workout hard. I don’t mean go crazy or do something you aren’t trained for. I simply mean work your hardest. Do not half-ass it. I’ve recently been working out for 1 hour, going hard for probably 45 minutes and using the remaining 15 minutes for my in-between rests and stretching at the end of my workout. Intensity is more important than duration and will give you better results faster. HIIT workouts are a great way to do this. I will provide more details about my workout below.

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2. Eat 3 meals a day. Eat a nutritious and satisfying breakfast, lunch and dinner. Shy away from snacking. I will outline what my meals are typically like below.

3. Snack with a juice. I lied a little bit. You can snack and you should snack. But only on one thing — green juice. It can be fresh or an organic cold-pressed juice like SUJA, Evolution Fresh, Blue Print or something else like that. But make it organic and cold-pressed. Also look for a juice with greens and lemon. Wheatgrass and ginger are good things to look for too. IMG_3444   IMG_3718IMG_4138

If you do this for 3 days, you can do a green juice on your first and third day and another kind of vegetable juice on your second day. Something like beet or carrot with apple is a great choice. (click images to enlarge)

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4. Drink lots and lots of water. Drink. Drink. Drink. Try to drink half your body weight in water. So if you weigh 130 pounds, I want you to drink 65 ounces of water throughout the day. It also helps do drink a full glass of water first thing in the morning upon rising, before each meal and before bed. This helps with digestion and is really good for your internal organs.

5. Add lemon and/or mint to your water. I prefer to drink plain water when I first wake up, before I eat and before bed. My other water, throughout the day, typically has some mint leaves or lemon slices and mint leaves. Both are great for cleansing the body, fighting off cravings, healthy digestion, detoxifying and work as natural diuretics.

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6. Sleep and be patient. Try to get 8 hours of sleep each night and just be patient. Your body needs time to get back to its “normal.” It will take a few days, maybe 3-4. You can follow this guide for as many days as you like. You can even use it as a guide for weight loss.


In more detail…

The workout: I typically start my workouts with some form of cardio. I do this because I enjoy it and it makes me feel good. If you hate cardio, make sure you at least warm up with a brisk 5 minute walk, some jumping jacks, some squats and a side-to-side step with a punch. You want to move and target as much of your whole body as you can to lubricate the muscles.

My cardio is usually running, but I injured my heel a few weeks ago and cannot run. Therefore, I’ve been biking for cardio. I go on the spin bike and bike for 20-30 minutes depending on the day. I do intervals of moderate to high intensity. I’ve typically been doing 20 minutes because my HIIT and strength training circuits are pretty tough and I want to reserve some good energy.

My circuit or HIIT session for the day is one of the following: (I rotate and sometimes mix it up)

  1. Either the leg, arm or ab workout from Kayla Itsines’ free workout guide. You can download it from her website — go to download now.
  2. The drill pictured above from SWEAT Fitness. I do it twice through along with the following drill.
  3. A 2 move drill of squats and squat thrusts. You will do a decreasing count of the two moves in circuit form. If you workout regularly, I’d say you can start with a count of 15 and do another 5 or 10 if you complete it and feel you can do more. Better to be safe than sorry! Okay, so you do 15 squats (weighted or not) followed by 15 squat thrusts, 14 squats followed by 14 squat thrusts, 13 squats followed by 13 squat thrusts… until you get to 0. Make sense? Do it and do not stop until you get to 0.

The meals: If you have a healthy routine, get back to it. If you need some guidance, this is what I usually do for breakfast, lunch and dinner:

  • Breakfast: Superfood Protein Oats — cook oats with egg whites, 1 tsp coconut or coconut palm sugar, 1 tbs Nutribullet SuperFood SuperBoost mix (chia, goji, cacao, maca), 1 tbs organic almond butter or peanut butter, 1-2 tsp ground flaxseed or wheat germ and 1 diced banana. To make the oats with egg whites: cook your oats for close to 2 minutes, whisk in 1 egg white or 1/4 c egg whites and cook for another minute.
  • Lunch: Big Green Smoothie — spinach, fruit (usually 4-5 whole strawberries, frozen mixed berries, frozen peach slices and/or cantaloupe — just mix up what you want), 2 tbs hemp protein or 1 scoop of your favorite protein, 1 tbs Nutribullet SuperFood SuperGreens, 1 tbs Nutribullet SuperFood SuperBoost or Fat Burning Boost or Energy Boost, coconut water and unsweetened almond milk.
  • Dinner: Salad with Veggies and Chicken — I like to make a big salad loaded with organic romaine lettuce, organic carrots, organic tomato, organic cucumber and top it off with some almonds and organic raisins. This has been my favorite way of making my salad as of late. I love the tiny bit of sweetness that the raisins add. I get Earthbound Farm organic raisins and use 1/2 a box per salad. If you don’t like raisins, you can simply slice and toss in some grapes. Pineapple is also a nice addition. But choose 1 fruit, no more. I also use 1 whole heart of romaine, so this is a big salad. I then dress my salad with some organic extra virgin olive oil and organic balsamic vinegar. Yum!

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  • If you need more — Like I said above, I suggest you have a juice somewhere in your day. I typically have mine somewhere between lunch and dinner. If you need some more sustenance, that’s perfectly fine. Here are some things you can have with your juice to hold you over until dinner:

1. Raw Revolution Bar — they sell full size and minis! Perfect. I love Spirulina Dream.

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2. Two Mom’s in the Raw Granola Bar — only have 1/2

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3. Quest Bar — choose a flavor without sucralose! My favorites are chocolate peanut butter and double chocolate chunk. If you like Quest bars, have 1/2 alongside your smoothie and the other 1/2 alongside your juice.

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4. A small handful of nuts and/or seeds — whatever you like but make sure there are no added oils. You simply want the nut or seed. That’s it. These are my favorites:

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With this you should be good. Stick to your workouts, healthy eating and water drinking for 3-4 days and you should bounce back to normal pretty fast! And remember to take rest days with your workouts. After 3-4 days, take a rest day. Your body needs to recover. Rest by walking, taking a yoga class or just spending the day out and moving around gently. Recovery without any extremes… that’s the way to do it!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

 

 

Kale Chips Recipe

This is the best and easiest kale chips recipe, ever!

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Kale chips are so easy to make and really delicious. Kale chips are a great snack and loaded with vitamins and essential healthy fats. I’m hypothyroid and not supposed to have raw kale, so kale chips are the perfect way for me to eat kale! Here’s how you make ’em:

  1. Preheat your oven to 350 degrees F
  2. Remove the stems from your kale leaves and break the leaves into however many pieces you want — not too small though, they will shrink in the oven
  3. Take all your pieces and put them into a ziplock bag
  4. Lightly grease a baking sheet with coconut oil
  5. Add a little bit of salt, I like Real Salt, and organic extra virgin olive oil into the bag
  6. Shake the bag very well so everything gets a nice coat
  7. Spread the kale leaves on the baking sheet and bake for 10 minutes

This is what my kale looked like before I put it in the oven:

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And this is after:

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See how they shrink? It’s okay to have some big pieces. I kind of had pieces of various sizes to mix it up. I recommend doing a pinch of salt and 1 tbsp of olive oil if you make a batch that covers the whole pan, like I did. I used a little too much salt but they were still sooo good, especially if you’re a salty snacker.

That’s it! Easy, quick and delicious. These will curb any salty snack craving in a seriously satisfying way. Prep, cook and clean up should take you a total of 15-20 minutes. Not bad! Try ’em out and let me know what you think.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

Beat the Heat! 3 Simple Recipes

Finally, it feels like summer is on its way! It’s been pretty hot here in New York and my body can feel it. Our bodies know the different foods we need in different seasons — warm filling foods in colder times and light refreshing foods in warmer times. Right now fruit is about the most appetizing thing to me. Fruit is water dense, light, refreshing and delicious — the perfect summer food.

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Photo courtesy of Google Images

So I have 3 delicious ways for you to beat the heat, two of which include fruit.

1. Watermelon-Strawberry Refresher

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Ingredients:

  • Frozen watermelon chunks
  • Fresh strawberries
  • Unsweetened almond milk or pure coconut water

What to do: simply blend all 3 ingredients together in your Nutribullet or favorite blender. I made this one with almond milk, but if you’re having it mainly as a beverage and are going to enjoy it outside, coconut water may be the more refreshing option. If you need it to be a little more filling, then opt for the almond milk.

2. Frozen Banana Slices

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Ingredients:

  • 1 sliced medium-large banana

What to do: simply slice and freeze! Let freeze for a few hours, serve in a cup and enjoy.

This is possibly the easiest and most delicious treat there is. And it’s hardly a “treat.” It’s just banana for crying out loud. But it tastes like banana ice cream. Remember Dippin’ Dots? Are those still around? Well, you no longer need them. These banana slices are like slices of banana flavored Dippin’ Dot ice cream. Except they are good for you and you know exactly what’s in them — good ol’ banana.

3. Iced Coffee — organic all around and no sugar!

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A girl who loves iced coffee, such a shocker right? I know coffee is kind of a hot button issue… to drink it or not to drink it? Well, I decide to drink it. I typically have one or two a day, and I drink tons of water so it doesn’t bother me.

How do I take my coffee? I take it all around organic, meaning organic coffee and organic full-fat half & half, with a teensy tiny bit of stevia. That’s ideal and how I like to make it at home. I can’t always get it like that, but I don’t freak out about it. If I’m going to freak out, I’d rather not have it. Save me the stress. If it’s not gonna stress me out on a particular day, I’ll take it the best way I can at the present moment.

Ways to make your iced coffee healthy and guilt free:

  • Opt for and brew organic fair-trade coffee
  • Use a little bit of stevia to sweeten it, if you must (but be sure to check your stevia, I like Sweet Leaf)
  • Make it creamy with: organic full-fat half & half, organic whole milk or unsweetened almond milk with no carrageenan (I like Silk. It’s also non-GMO). You could also choose another non-dairy milk, but I really recommend you get one without carrageenan. Read those labels!

Don’t know what carrageenan is and what to read more about it? Here is an article with everything you need to know about carrageenan by Kimberly Snyder. Again, it’s something people take a side on. I choose to avoid it. It’s not that difficult to avoid, and I feel better doing so. Read up on it. You are then free to make your own choice.

As the season goes on and we actually enter summer, I hope to bring you more meals that are ideal for the warm weather. Here’s to hoping that creative chef’s hat finds its way onto my head so I can deliver. In the meantime, embrace fresh fruit, fresh or cold-pressed organic juices, green smoothies, fresh or grilled veggies and these 3 cool treats. You should be refreshed and satisfied. Now get out and enjoy the weather, we’ve all earned it after that horrific winter. 🙂

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

Strawberries and Cream Oats

Since there were 0 bananas in my house this morning, I had to find a way to switch up my oatmeal. I went with strawberries and ended up with a Strawberries and Cream style Oats with organic yogurt and fresh strawberries.

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I made my oats in my usual fashion:

  • cook 1/4 or 1/3 c of organic rolled oats in an equal amount of water in the microwave for almost 2 mins (you really just need enough to cover the oats; we want these to be thick)
  • whisk in about 1/4 c of egg whites, whisking well with a fork
  • heat again the in microwave for about 1 minute; wait for the oats to rise but not so much that they overflow out of your bowl
  • add in your superfoods — 2 tsp golden ground flaxseed, 1 tsp coconut palm sugar, 1 tbs Nutribullet Superfood Superboost mix (cacao, chia, goji, maca), some unsweetened coconut flakes, and 1 scoop or tbs of almond butter (I like Justin’s Maple Almond Butter); stir well
  • top with 3 or 4 tablespoons of your favorite yogurt — I used Stonyfield organic whole milk french vanilla — and freshly cut strawberries
  • Dig in! Do not stir the yogurt and strawberry topping. Eat it more like a cake.

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This was sooo good. I loved every bite. I kinda wished that I could eat it again when I was finished. Summer/berry season is on its way, so your strawberries will be at their best pretty soon. And we all know that there are few things better in this world than a delicious strawberry. Ah, life’s simple pleasures…

I hope you give this recipe a try. Let me know in the comments below or on Instagram. Remember to tag @runningongood and you can always hashtag, #runningongood, so that others can see too!

P.S. You can also turn this into an overnight oats recipe for a cool, refreshing summer breakfast. Just let your oats and superfoods sit in a bowl or jar that can be covered overnight (in the fridge) in some almond milk or organic whole milk. Again, just enough to cover everything. Also leave out the egg whites. For additional protein you can opt for greek yogurt or add hemp seeds, nuts and/or other seeds. For a reference, you can refer to my post on overnight oats with blueberries. Pair with some coffee and you have yourself one delicious breakfast.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

The Perfect Stir Fry Recipe

The Perfect Stir Fry Recipe

For the last two weeks, I have been repeating this perfect stir fry recipe over and over again because it is so good. You can mix it up however you like, but I believe I’ve assembled a medley of veggies that work really well together. There’s an array of color, texture, flavor and nutrients — all areas are covered. I have a few variations, so here’s how I’ve mixed up the perfect stir fry recipe.

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Before you say, “Is that a hot dog?” Yes. But it isn’t what you think. I used either an Applegate turkey hot dog or an Applegate chicken hot dog. I used the natural kind because that’s all my store carries, but they also offer organic. Applegate is an amazing brand with tons of products — hot dogs, deli meats, cheese, bacon, sausage, traditional italian meats, chicken strips, burgers, chicken nuggets, breakfast sausage and corn dogs. I might have forgotten a few. But they have tons of products that are typically very processed and bad for our bodies. Applegate products are uncured, natural, grass-fed, gluten-free, and/or organic. They are minimally processed, humanely raised and contain no antibiotics. They are also going no GMO. So if you are a meat and/or sandwich lover, Applegate is the brand for you. Just think — you can have bacon or sausage with your eggs for breakfast and not feel like you’re harming your body. You can eat these foods and feel good about it. I guarantee Applegate products are in your grocery store. Look in the packaged deli meat section for their sausage, bacon, hot dogs, meats and cheeses. Their other products are typically in the frozen food section (burgers and chicken strips/nuggets). Now back to this perfect stir fry recipe.

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I have a few ingredients that are key to this perfect stir fry recipe and others that make guest appearances. Without further ado,

My staple ingredients: [all organic]

  • Organic refined coconut oil
  • Yellow and green squash
  • Grape tomatoes
  • Carrots
  • Bell peppers — mix up the colors however you like
  • Applegate hot dog (chicken or turkey)
  • Simply Organic Grilling Chicken seasoning [amazing]

The honored guests: [all organic] I typically do 1 green from this list — the broccoli or the spinach

  • Broccoli florets
  • Spinach
  • Feta cheese
  • Black beans

Can we just look at how gorgeous this perfect stir fry recipe is?

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Lately I’ve been really into the black bean and spinach combo. I suggest pairing the broccoli with the feta and the black beans with the spinach. For some reason, those combinations seem best to me. You do not need any sauce for this recipe at all. The coconut oil, meat from the hot dog, and the seasoning all come together to create this amazing flavor. It is truly delicious. And so simple. I walk in the door and am sitting down to eat within 30 minutes with this dish. While cooking, I’ll munch on celery or cucumber slices to keep me from grazing.

All you have to do is:

  1. Scoop about 1 tablespoon of coconut oil into your pan. I use an Orgreenic pan. And set it on medium low heat.
  2. Chop up your squash and carrots while oil melts down (and broccoli if you are using it)
  3. Make sure oil is covering pan and add squash and carrots carefully, try not to splatter on yourself
  4. Chop and dice peppers, tomatoes, and add them to the mix
  5. Stir occasionally to rotate veggies
  6. If using spinach, add 2 handfuls of spinach and wait for it to reduce down
  7. Add in any remaining ingredients: hot dog, black beans (or other beans), and seasoning
  8. Let heat for another 5 minutes, stirring occasionally
  9. After cooking for 15-20 minutes, remove from heat and serve
  10. Optional: top with feta cheese

That’s it! It is so simple. All you really have to do is chop, dice, and stir. It is ridiculously easy and so good. I always recommend putting your squash, carrots, and broccoli into your pan first because they will take the longest to cook through. Bell peppers are next, followed by spinach because it needs to reduce down. Everything else you can pretty much add towards the end because they won’t take as long to cook through. Once everything is in, give it 5-10 minutes and you’re good. I personally like my vegetables to still have some bite to them, so I don’t cook this for too long after everything is in. I usually wait for the tomatoes to soften and make sure the hot dog is in there for at least 3 minutes. Other than that, I don’t worry too much about it and it always comes out great. This is a great and enjoyable way to get in a lot of veggies and nutrients. There is such a variety of color and different types of vegetables. And what’s easier than getting them all in at once? This is by far my favorite dinner as of late because I enjoy making it and feel good about eating it. I hope you try it out and love it too! If so, let me know by using the hashtag, #runningongood, and tagging @runningongood on Instagram. I’d love to see your creations and know what you think!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

If you enjoyed this post, you may also enjoy this post for Roasted Artichoke Spinach Dip from my blogging friend, Overthrow Martha

Chunky Monkey and Coconut-Cacao Superfood Oats

Some variation of my superfood oats is usually what I have for breakfast. I love the taste, and it’s a great way to get in a lot of nutrients. This week I’ve been doing a lot of cacao oats, so I wanted to share two ways to make this delicious breakfast.

1. Chunky Monkey Superfood Oats

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  • Cook 1/4 or 1/3 c of organic oats as directed (stovetop or microwave)
  • The last minute of cooking, stir in 1 egg white or 1/4 c egg whites (if making in the microwave, cook your oats for about 1.5 minutes, take out and stir in the egg white, cook for another 40 seconds or so — remove when it starts rising)
  • Add 1 tsp chia seeds, golden ground flaxseed and coconut palm sugar
  • Add 2 tsp cacao powder
  • Sprinkle in some cinnamon or pumpkin pie spice (both work great, I mix it up between the two); stir
  • Add in 1 full diced banana and enjoy!

2. Coconut-Cacao Superfood Oats with Greek Yogurt Topping

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  • Cook 1/4 or 1/3 c of organic oats as directed (stovetop or microwave) — *I like to use a little less water than normal for this recipe so that it comes out thicker
  • When the oats are just about done, stir in 1 heaping tbs of coconut flakes or shredded coconut, unsweetened
  • The last minute of cooking, stir in 1 egg white or 1/4 c egg whites (if making in the microwave, cook your oats for about 1.5 minutes, take out and stir in the egg white, cook for another 40 seconds or so — remove when it starts rising)
  • Add 1 tsp chia seeds, golden ground flaxseed and coconut palm sugar; stir
  • Add 1-2 tsp cacao powder, depending on taste preference; stir
  • *Either: let cool for a few minutes in a bowl on your countertop or let sit in the fridge overnight, covered
  • After cooling, top with your favorite Greek yogurt — I like Wallaby or Stonyfield Organic Vanilla or Plain + a touch of organic stevia
  • Dice up a banana and add to the topping
  • Sprinkle on some cinnamon and dig in!

 

And of course, you can always go with my standard way of making it:

  • Cook 1/4 or 1/3 c of organic oats as directed (stovetop or microwave)
  • The last minute of cooking, stir in 1 egg white or 1/4 c egg whites (if making in the microwave, cook your oats for about 1.5 minutes, take out and stir in the egg white, cook for another 40 seconds or so — remove when it starts rising)
  • Add 1 tsp chia seeds, golden ground flaxseed and coconut palm sugar
  • Option 1: add 1 tbs organic peanut or almond butter + 1 tsp cacao powder or one or the other
  • Option 2: add in 1 tsp unsweetened shredded coconut or omit the coconut
  • Sprinkle in some cinnamon or pumpkin pie spice (both work great, I mix it up between the two); stir
  • Add in 1 full diced banana and enjoy! 🙂

I love this breakfast so much because it is so nutritious as well as warm, filling and delicious. The variety is great too. There are so many ways you can play up your oats. I just happen to love mine with superfoods and a banana. Have you tried my superfood oats? If so, let me see your creations on Instagram — just use the hashtag #runningongood.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good