oats

Red White & Blue Breakfast


I’ve always loved fruit & oatmeal for breakfast, but recently I have been adding a new spin, which is full of protein and tastes amazing! It’s super easy to meal prep too! I make a batch on Sunday and prep 4 bowls for the week. 

Makes 1 Serving

  •  1/2 Rolled Oats
  • 1 cup Water
  • Cinnamon 
  • Pink Himalayan Salt
  • 1/2 cup Plain Unsweetened Yogurt (I use dairy-free Kite Hill)
  • 1 cup Berries
  • Stevia 

To make the oatmeal, add oatmeal, water, cinnamon, and salt to a pot and bring to a boil. Reduce heat and simmer, uncovered, for 5 minutes. Remove from heat and let cool. 

Once cooled, add to a bowl, and layer on yogurt and fresh berries. Enjoy! 

**i multiple the recipe by 4 for meal prepping 🙂 

Overnight Pumpkin Pie Oats

Pumpkin Pie Overnight Protein Oats | TheSubtleStatement.com | Vegan - Gluten free

Pumpkin pie is one of my favorite desserts. I usually make a vegan, gf version for Thanksgiving, but in the meantime I’m swapping my usual ingredients for the Fall flavor. I decided to add it to one of my fave breakfasts on-the-go and the results… ah-may-zing. A quick breakfast after your workout that tastes just like pumpkin pie? Um yes please.

Overnight Pumpkin Pie Oats | TheSubtleStatement.com | #vegan #glutenfree Ingredients

  • 1/2 Cup Rolled Oats
  • 3/4 Cup Unsweetened Almond Milk
  • 1/4 Cup Pumpkin Puree
  • 1 Scoop Vanilla Protein Powder
  • 1 Tablespoon Chia Seeds
  • 1 Tablespoon Almond Butter
  • 1/2 teaspoon Pumpkin Pie Spice
  • 1/2 teaspoon Cinnamon
  • Stevia (optional)

Overnight Pumpkin Pie Oats | TheSubtleStatement.com | #vegan #glutenfree

After adding all dry ingredients, seal with lid and shake well.

Pumpkin Pie Overnight Protein Oats | TheSubtleStatement.com | Vegan - Gluten free

Next add almond milk, pumpkin puree and almond butter. Stir well, seal and refrigerate overnight. Enjoy for a protein packed breakfast that tastes just like dessert!

Pumpkin Pie Overnight Protein Oats | TheSubtleStatement.com | Vegan - Gluten free

Delish Squash Bisque

Right around this time last year, I read The Beauty Detox by celeb nutritionist, Kimberly Snyder. It’s an amazing approach to healthy eating and the order of food consumption. Her book is filled with tons of yummy recipes that are antioxidant filled to promote a radiant glow. With cold, rainy weather the last few days, I’ve been craving her Delish Squash Bisque. It’s the perfect Fall soup for a chilly day. I made it today, along with Tone It Up’s 3 Ingredient Cookies. What are some of your favorite comfort dishes for cold weather?

Delish Squash Bisque

1 medium acorn squash
2 cloves of garlic, minced
1 large sweet onion, minced
1 Tbs. coconut oil or vegetable broth
3 celery stalks, cubed
2-3 full carrots, cubed
1 tsp. ginger, grated
½- 1 Tbs. of Celtic or Himalayan sea salt, as needed to taste
¼ tsp. black pepper
2 cups of water
1 cup unsweetened almond milk

  1. Cut the acorn squash open, remove seeds and peel, and cut into cubes.
  2. Heat coconut oil or vegetable broth in a large cooking pot.
  3. Lightly sauté the garlic, then add the onion and the grated ginger.
  4. Do not overcook! Use medium rather than high heat.
  5. Add salt and black pepper and stir in.
  6. Add the rest of the vegetables and gently cook over low heat, until they lightly start to soften.
  7. Add water and cover, simmering the vegetables for 30 minutes or so, or until tender.
  8. Pour mixture into blender and puree. Add the unsweetened almond milk. *(I use an immersion blender instead, to avoid transferring the soup back and forth. Great investment!)
  9. Add back to the cooking pot and keep on low heat.
  10. Serve and enjoy!

 I made these simple cookies (with a not so simple taste!) from the Tone It Up blog for a mid-morning snack. I added cinnamon, pumpkin spice, and carob chips. They’re delicious! If you follow the Tone It Up Program, they’re a great option for Meals 1-3.

Tone It Up 3 Ingredient Cookies

2 Medium Ripe Bananas
1 Cup of Oats
1 Scoop/Packet Perfect Fit Protein Powder (or other favorite brand!)

*Optional: I added Cinnamon, Pumpkin Spice & Carob chips

  1. Mash your peeled bananas in a bowl with a fork ~ mash well! Add in the scoop of Perfect Fit and keep mixing. Depending on how ripe your bananas are, you may need to add a few drops of almond milk or water to make your dough the right consistency. Lastly, mix in the oats.
  2. Use a spoon to drop the dough on your cookie sheet ~ be sure to coat it with non-stick cooking spray ~ and lightly press down to flatten. This helps it bake better!
  3. Bake at 350° for 15-20 minutes or until golden brown! If they are still a little mushy, just bake for a little bit longer.

Other great optional add-ins include: raisins, pumpkin spice, pumpkin puree, cranberries, walnuts, slivered almonds