a food wonk.

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college breakfast

peanut butter green smoothie

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photo by Lea Kriesberg

A green smoothie that tastes good? That’s right. This smoothie is the best of both worlds– a deliciously sweet and peanut butter-y flavor and healthy ingredients. This smoothie is low sugar, simple, filling, and gets a serving of vegetables in. Vegetables like spinach and cauliflower are tasteless and act as a great base for smoothies. Using ingredients you may already have from a salad or that you keep in your freezer, this smoothie is inexpensive and quick to make before class in the morning. As always, you can substitute and add whatever fruits and vegetables you like.

Cook time: 5 mins

Serves: 1

Ingredients:

  • cauliflower
  • spinach
  • 1/2 frozen banana
  • 1 cup almond (or milk of choice)
  • 1 tablespoon peanut butter
  • 1 scoop protein powder of choice
  • cinnamon (optional but recommended)

Instructions:

  1. Throw everything in the blender and top with your milk (or water). Blend until smooth. Add more milk to get a consistency you like.

photo by Lea Kriesberg

simple overnight oats 4 ways

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photo by Lea Kriesberg

The concept sounds a little weird, but overnight oats are one of my favorite breakfasts. Having breakfast in the morning is really important to me because it helps you stay on track for the rest of the day by getting your metabolism started. I never really ate breakfast in high school, but now that I do I can’t start my day without it. Overnight oats are perfect for busy mornings because you will have a delicious breakfast ready and waiting for you to quickly eat before class or to bring with you. Oats are a great way to start the day because they are rich in fiber and are complex carbs which will give you sustained energy throughout the morning. Throwing in some fruit adds lots of flavor and extra nutrients. You can also mix in protein powder or nut butter for added protein. I like adding chia seeds because they add extra healthy fats and fiber. When you soak chia seeds they absorb the liquid and get gelatinous, making the oats like a creamy pudding. By letting the oats soak overnight, they come out soft and creamy without you having to spend any time cooking or preparing in the morning. With all of the different ways you can make overnight oats, it’ll be a while before you get bored of it.  They also hold up well throughout the week, so I like to make multiple containers of it to keep in the fridge for breakfast throughout the week.

photo by Lea Kriesberg

Prep: 15 mins

Serves: 4

Ingredients:

  • 2 cups rolled oats
  • 4 tablespoons chia seeds
  • frozen berries
  • 1 banana
  • 1 apple
  • nuts
  • nut butter
  • 1/4 canned pumpkin
  • vanilla extract
  • 1 tsp turmeric
  • honey
  • 4 cups almond milk (or your milk of choice)

photo by Lea Kriesberg

Apple Pie Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Add sliced apple on top
  3. Place in the refrigerator overnight and it will be ready in the morning.
  4. Add mixed nuts or peanut butter before eating

photo by Lea Kriesberg

Cinnamon Berry Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Add frozen mixed berries on top
  3. Place in the refrigerator overnight

photo by Lea Kriesberg

Berry Turmeric Oats:

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, 1 teaspoon of turmeric, cinnamon, and 1 cup of almond milk into a small container
  2. Add berries and honey on top
  3. Place in the refrigerator overnight

photo by Lea Kriesberg

Pumpkin Pie Overnight Oats

  1. Mix a quarter cup of oats, 1 tablespoon of chia seeds, cinnamon, vanilla extract, and 1 cup of almond milk into a small container
  2. Mix in canned pumpkin
  3. Place in the refrigerator overnight
  4. Add nuts or nut butter and banana on top before eating

 

recipe by Lea Kriesberg