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

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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

14 FREE Smoothie and Nutribullet Recipes!

Here we are! A post dedicated to smoothie and Nutribullet nutriblast recipes. The nutribullet does come with its own recipe book, but these are ones that I put together using what I had on hand. I hope this post inspires you to realize that you DON’T need a recipe for everything. Use what you have on hand, but stick to some basic smoothie/nutribullet building guidelines; you’ll figure it out as you go and these recipes will guide you along the way. I think I did enough introduction in the last post, so let’s just get down to it.

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1. The Ultimate Green Smoothie

  • Almond milk, about 2/3 cup (I use unsweetened)
  • Coconut milk, about 2/3 cup (I use unsweetened)
  • Water, about 1 cup
  • Spinach,  1 big handful
  • Frozen Mango chunks, 2 handfuls
  • Golden Ground Flaxseed, 1 heaping tablespoon
  • 1 scoop Chocolate Protein (100% whey or other approved proteins preferred–in previous post)
  • 1/2 Avocado

*Note: I did not measure anything when I made this smoothie, so I gave my best estimate. This was also made in a standard blender. Add more water if you would like it to be less thick.

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2. Chocolate Avocado Smoothie

  • 1 cup unsweetened Coconut Milk
  • 1 cup unsweetened Almond Milk
  • 1 scoop Chocolate protein (or other approved protein, any flavor)
  • 2 tbsp Golden Ground Flaxseed
  • 1/2 Avocado

*Note: Lots of milk, I know. This was after a 6 mile run, so I wanted more of a protein drink than a typical smoothie. Since there is 2 cups of liquid, you could also throw in a banana if you’d like. Also made in a blender.

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3. Pina Colada Smoothie

  • 1 cup frozen Pineapple
  • 6 oz. Mango or Coconut yogurt
  • 1 cup unsweetened Coconut or Almond Milk

*Note: This smoothie was not post workout, just a snack. Use coconut for best pina colada flavor. Made in a standard blender.

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4. Pumpkin Pie Breakfast Smoothie

  • 2 ice cubes
  • 1 c unsweetened Almond Milk (est)
  • 1/8 c Rolled Oats (est)
  • 1 Banana
  • Pumpkin Pie Spice (as much as you like)
  • 1/8 c Pumpkin Puree (est)
  • 1 scoop French Vanilla Whey protein
  • a touch of Grade B Maple Syrup

*Note: I did not measure much for this smoothie, so the measurements for the milk, oats and pumpkin puree are an estimate. Add more or less of whatever you want to get the consistency you are aiming for. Made in a blender.

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5. Wheatgrass Smoothie

  • 1 c unsweetened Almond Milk
  • 1 handful Baby Spinach
  • 1 packet of Amazing Grass Wheatgrass (or 1 small scoop)
  • 1 c frozen Strawberries (or any other frozen fruit you want)
  • 1 scoop Vanilla Whey protein
  • 1/2 Avocado

*Made in blender.

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6. Vanilla Coconut Smoothie (don’t let the color fool you; this baby is delicious!)

  • 2 ice cubes
  • 1 c unsweetened Almond Milk or Coconut Milk
  • 1 handful Baby Spinach
  • 3/4 c Blueberries
  • 2 tsp Golden Ground Flaxseed
  • 1 scoop French Vanilla protein
  • 1 tsp Coconut Oil or Coconut Butter

*Made in a blender and absolutely delicious!

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7. Tahitian Vanilla Nutriblast

  • Baby Spinach
  • 2 Celery stalks
  • frozen peaches, 5-7 cubes
  • 1 diced Pear (may not be able to fit it all in, I eat the leftovers)
  • 1 scoop Perfect Fit protein
  • 1/4 Lemon
  • fill half way to the max line with Water
  • fill the rest with unsweetened Almond Milk

*Made in Nutribullet. Fill Nutribullet in this order; liquid always goes last!

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8. Very Berry Nutriblast 2 ways

Option 1:

  • Baby Spinach
  • 2 Celery stalks
  • small handful of Blueberries
  • frozen Peaches, small handful
  • 1 tbsp Goji berries
  • 1 scoop Perfect Fit protein
  • some Water
  • fill to max line with unsweetened Almond Milk

Option 2:

  • Baby Spinach
  • 1 Banana
  • frozen Strawberries, small handful
  • 1 tbsp Goji berries
  • 1 tsp Maca powder
  • 1 scoop Perfect Fit protein
  • Water to max line

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9. Green Citrus Nutriblast

  • Baby Spinach
  • 2 Celery stalks
  • frozen Peach slices, small handful
  • 1/2 Lemon
  • 1/2 Orange (eat the rest!)
  • 1 scoop Perfect Fit protein
  • Water to max line

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10. Peanut Butter Banana Breakfast Nutriblast

  • Baby Spinach
  • 1 tbsp Golden Ground Flaxseed
  • 1 tbsp Coconut shreds
  • 1 tbsp organic Peanut Butter
  • 1 Banana
  • 1 scoop Perfect Fit protein
  • fill 3/4 of the way to max line with unsweetened Almond Milk
  • fill the rest with plain Coconut Water

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11. Tootie-Fruity Nutriblast

  • Baby Spinach
  • Celery, 2 stalks
  • 1 Banana
  • frozen Peach slices, small handful
  • frozen Mixed Berries, small handful
  • 1 scoop Perfect Fit protein
  • plain Coconut water / Water to the max line

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12. ‘All You Need’ Green Breakfast Nutriblast

  • Baby spinach
  • 1/4 c Rolled Oats
  • 1 tbs Golden Ground Flaxseed
  • 1 tbs Chia seeds
  • 1 tbs Coconut shreds
  • 1 Banana
  • 1 Orange
  • 4-5 Brazil Nuts
  • unsweetened Almond Milk to max line

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13. Raspberry Sorbet Probiotic Nutriblast (not the prettiest picture; on-the-go!)

  • frozen Mixed Berries, 1 big handful
  • 1 tsp Maca powder
  • about 1/4 grass-fed Coffee Kefir (delicious!!)
  • 1 unsweetened Almond Milk to max line

*Note: this was freakin’ AMAZING.

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14. NO JUICER NEEDED ‘JUICE’ SPECIAL: Nutribullet ‘Juice’

  • Baby Spinach, small handful
  • Romaine Lettuce, small handful
  • Baby Carrots, small handful
  • 1 full Orange
  • juice from 1 whole Lemon
  • Water to the max line

Whoa. I just gave you 14 RECIPES! I think I’ll be starting up a collection for an e-book. Get them here for free while you can! 🙂 Enjoy XOXO

Egg Muffins Recipe

The other night, I needed a quick and easy dinner. I tacked on a second workout before leaving work, so when I got home I wanted a no-fuss dinner. Lightbulb! Egg Muffins! Protein, vegetables, and a little coconut oil… perfect.

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This really worked out great. I mixed everything, threw it on the oven, took a shower, waited 10 more minutes and was then sitting down to dinner. No fussing, no 20 minutes cooking in the kitchen, and no grazing around while I starved. I got my shower done, into my PJs, dried my hair a little, and ding! dinner was done. Clearly, these are designed for breakfast, but I like to break the rules of being conventional. Food is food. Eat what is good and what works for you, who cares if it’s a “breakfast food” or “dinner food” or anything else.

You can serve these by themselves, with another vegetable, a side of brown rice/quinoa mixed with mushrooms or if you have kids, add some organic shredded mozzarella cheese into the mix and pair this with a fun smoothie like organic milk/peanut butter/frozen banana and you’ve got yourself a pretty cool dinner! These are super healthy and a time saver.

How to make:

  • Whisk 2 whole organic antibiotic free eggs in a large bowl (# of eggs typically yields # of muffins; I did 2 eggs and got 2 muffins)
  • Finely dice any vegetables you want (tomato, cucumber, broccoli, peppers, kale, spinach, onion, etc.) and add to the whisked eggs
  • Add flavor with organic minced garlic, Real Salt, pepper + any seasoning you enjoy (don’t be afraid of adding too much flavor; less is NOT more in this case)
  • Optional: add organic shredded cheese into the mix
  • Whisk and spoon into muffin tins greased with coconut oil (adds amazing flavor, too!)
  • Bake at 350 degrees F for at least 30 minutes (watch for edges to brown and test with a toothpick)

I drizzled a little organic ketchup on mine and enjoyed every bite. Hope you try these out on your busy mornings, afternoons, or nights! They’re great to play around with because you can truly add whatever you want. Explore, play with your food, and enjoy!

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

xo Kim, Running on Good

Is there an organic egg shortage? Read this article by my blogging friend, Lindsay Dahl, to learn more and find out what we can do about it! 

If you enjoyed this post, you may also enjoy this post for a delicious egg souffle by my blogging friend, Ribas with Love.

My Overnight Chia Oats with Blueberry

Anyone that knows me personally knows one thing about me—I love bananas. My blog really should be called Running on Bananas, but it doesn’t quite have that ring to it. Anyway, I have a banana every single morning. When we have two bunches in the house, I have two a day. I just love them. I remember back in the day many people were afraid of bananas because of the sugar and thought eating them would lead to weight gain. Um, no. Fruit does not make you fat. I’ve also heard the same thing said about carrots. CARROTS! Bananas and carrots made you gain weight? No. No, they didn’t. The sugar in fruits and vegetables is good sugar. Plus, fruits and veggies are so complex with fiber, vitamins, minerals, and carbohydrates that consuming sugar from fruits and vegetables will never, ever yield the negative effect of refined sugar. Never. Fruits and vegetables, especially carrots and bananas, give your body nutrients while refined sugar (the white stuff) robs your body of its nutrients. So, just to clear this up: refined sugar has 0 benefits and takes nutrients from your body, while fruits + veggies hold many nutrients and thus, yield great benefits. Good. Now that we’re all eating our carrots and bananas…

I decided this morning, “I’m going to save my banana and have it as a snack later.” It’s a good thing I did because I ended up having a second one in my smoothie even later on in the day. Two is fine. Three? Now I’m pushing it. And I only say that because I like to eat a variety of food throughout my day, especially when it comes to produce. A variety of food means a variety of nutrients. I’d rather have another type of fruit than stuff my face with bananas all day. Although, I would also love to do that. If I could have an endless supply of 2 things, they would most certainly be bananas and almond butter. Anyway… (sorry I’ve been rambling about bananas like a monkey), this led me to the blueberries! They probably didn’t need such a long introduction, but now you may feel like you know me just a little bit better 🙂 . And here are those beautiful blueberries:

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I made my overnight chia oats slightly different than last time. I used:

  • 1/3 c organic rolled oats
  • 1 tbs chia seeds
  • 1 tbs organic coconut flakes
  • 1 tbs golden ground flaxseed meal
  • a little unsweetened almond milk
  • a few spoonfuls of grass-fed organic maple yogurt
  • a drop of pure vanilla extract
  • pumpkin pie spice

Gently stirred and popped in the fridge ’til morning. Then threw in some sunflower seeds and fresh blueberries in the morning. And I didn’t even miss my banana. Well, maybe a little. But this was delicious and I was happy to put a different spin on it.

Sometimes that’s all we need. Just one little tweak and bam! You’ve got yourself something new and exciting. In case you missed the first chia oats post, you can also have chia oats as a snack! Just chill and eat whenever it suits you. Hope you enjoy 🙂 And remember, you can see this post and others instantly on Instagram by following me @runningongood. Tag me if you try out any of my foods, I’d love to see! XOXO

Overnight Chia Oats

Breakfast may just be my favorite meal of the day. I really love dinner, but I have to work on creating some different recipes. The same could be said for my breakfast, but I like what I like. I usually have oatmeal for breakfast with chia seeds, golden ground flaxseed, nut butter, coconut flakes, a splash of unsweetened almond milk, cinnamon, and banana. I also love a good quality granola with yogurt and fruit. Basically, I love oats and fruit. Upon my Instagram grazing a few months back, I kept seeing overnight oats. Overnight oats is almost like a chilled oat pudding. I’ve also seen chia pudding. They’re essentially the same idea, one with oats and one with chia. I combined the two ideas and made overnight chia oats. It’s quick, easy, and waiting for you in the morning. This would make a great summer breakfast because it’s so cool and refreshing. You can play up the flavors however you like, making it fruity, nutty, or whatever else you’re feeling! I make mine nutty and sweet with nut butter and banana 🙂

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This is how I made my Overnight Chia Oats:

  • 1/3 c organic rolled oats
  • 1 tbs chia seeds
  • 1 tbs golden ground flaxseed
  • Cinnamon

~ Put all dry ingredients in a jar with a lid and give them a little swirl/shake to mix everything up

  • Option 1: add about 1/3 c unsweetened almond milk or any milk of your choice. You just need enough milk to cover the dry ingredients
  • Option 2: add 1/4 c unsweetened almond milk and a little yogurt. Again, just enough to cover your dry ingredients
  • Give everything a very gentle stir with a spoon

~ I did option 1 for the above picture, but I think tonight I’m going to try option 2 🙂

  • Chill in the fridge overnight
  • Wake up and top however you like! No need to stir in the morning

~ I topped this one with organic raw almond butter and sliced banana. Tonight I’m going with option 2 and adding sunflower seeds to my topping. I’m excited to see how it comes out! Option 2 would also be a great way to go if you plan on adding lots of fruit in the morning. I think the nut butter adds a nice amount of thickness to the milk option, whereas yogurt gives it a creamy thickness that would pair nicely with a medley of fruit. Let me know if you try out this breakfast and post your pictures to Instagram using #runningongood. I’d love to see what you come up with!

P.S. If you like having an egg breakfast, this makes a great snack option! Prep and bring with you to school, work, or anywhere you can store it in the fridge until you’re ready for it! 

15 Minute Scrambles

I’m all for quick and easy meals, especially when it comes to dinner. I often make some kind of “scramble,” sometimes with eggs and sometimes without. It’s always good to have protein with your meal, and these two scrambles have protein, healthy fats, and vegetables for a balanced meal; one with eggs and one without.

1) Mexican Scrambled Eggs

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  • 2 organic eggs (protein, healthy fat)
  • bell peppers
  • baby spinach
  • black beans (protein)

Scramble eggs in a pan with coconut oil/ghee/coconut ghee, spinach, and bell peppers. When it’s just about done, add the beans to warm them up. Pairs well with hot sauce or organic ketchup.

2) Greek Scramble

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  • chickpeas (protein)
  • bell peppers
  • baby spinach
  • black olives cut into halves (healthy fat)

This scramble is egg-free and easier than an egg scramble. The clean up is easier, you don’t have to wait for the eggs, and it’s more filling. I threw everything into a pan and waited for the spinach to be thoroughly heated. I drizzled this with some olive oil after it was removed from the heat. And if you like cheese, you can always add feta. This may be my favorite scramble that I’ve made because I love Greek style food and the style really comes out in this dish with the black olives.

I love scrambles because they’re quick, easy, and you get an array of colors, tastes, and nutrients. They are almost like a stir-fry but without sauce. I always dress mine at the end to use only what I really need to get some extra flavor. Other foods that are great for scrambles are:

  • any vegetable, cut or diced if needed
  • mushrooms
  • any kind of beans
  • diced meat, chop meat, chunk tuna
  • rice
  • quinoa

Scrambles are also a great way to experiment and have fun with food. You can easily cook up something homemade and delicious that you can feel good about and be proud of.

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

xo Kim, Running on Good

Is there an organic egg shortage? Read this article by my blogging friend, Lindsay Dahl, to find out more and what we can do about it!