OlgaT Healthy Journal

Overnight oats are one of our favorite quick, easy, and healthy breakfasts, especially for busy mornings when the time to prepare a nutritious breakfast is lacking.

As the name implies, this breakfast takes "overnight" to come together. The night before, combine certified gluten-free old-fashioned rolled oats with your favorite dairy or non-dairy product, i.e. milk, almond milk, cashew milk, soy milk, Greek yogurt, etc., as well as a hint of natural sweetener such a maple syrup, agave nectar, or honey.

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When the oats chill overnight, they soften as they absorb the milk/yogurt and sweetener. The mixture will thicken into a hearty and healthy start to the day by the time you wake up in the morning.

Ingredients
1/2 cup gluten-free rolled oats
1/2 cup milk, plus more to taste
1 tablespoon honey
1/3 cup fruit, or to taste
1 to 2 tablespoons nuts
1 to 2 tablespoons flax seeds

This fruit salad recipe is topped with a creamy vanilla pudding mixture, and it makes a refreshing dessert or even a side dish for a brunch. I like to serve this fruit salad for parties, holidays and potlucks. But sometimes I make this fruit salad just for us - the kids will eat it as a snack or even breakfast!

The fruit listed in the ingredient list are just suggestions -- you can use any kind of soft fruit you like, such as raspberries, blackberries, diced peaches, nectarines, plums, or apricots, and if you have access to fresh pineapple, do use that as well. I often make this with sweet canned mandarin oranges, but you could use fresh oranges, clementines, or tangerines instead. Some thinly sliced apples are also nice.

Ingredients
1 (20-ounce) can pineapple chunks in juice
1 cup regular or low-fat sour cream
1 (3- to 4-ounce) box vanilla instant pudding mix
2 1/2 cups sliced red seedless grapes
2 cups sliced fresh strawberries
1 cup fresh blueberries
1 (10-ounce) can mandarin oranges, drained

This recipe for healthy banana bread is prepared with several smart swaps as well as heart-healthy mix-ins for a hearty baked good that is sure to become a staple in your recipe box.

First, oil is used instead of butter and the amount is reduced by adding low-fat banana-flavored yogurt. Yogurt can add and maintain moisture in baked goods similar to the way oil can without adding fat. Vanilla-flavored or plain yogurt also works well. In addition, milled flaxseed is incorporated into the recipe. Ground flaxseed is a soluble fiber that absorbs moisture and forms a gel. This actually helps retain moisture in the quick bread while keeping it soft and moist.

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While some of the fats are swapped out, good fats are mixed in. Fragrant and delicious toasted walnuts are added to the batter as a great source of omega-3 fatty acids.

Finally, this healthy banana bread has added fiber compared to traditional banana bread. Half of the all-purpose flour is swapped with whole wheat flour. Plus, there is additional fiber and texture from the whole flax seeds sprinkled on top.

Ingredients
1/2 cup walnuts, chopped
1 1/2 cups mashed ripe bananas
1/3 cup low-fat banana-flavored yogurt
2 large eggs
1/4 cup oil
1 teaspoon pure vanilla extract
2/3 cup brown sugar, firmly packed
3/4 cup whole wheat flour
3/4 cup all-purpose flour
1/3 cup ground flaxseeds (or flaxseed meal)
1 1/2 teaspoons baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
Cooking spray, or butter, for greasing
2 teaspoons whole flaxseeds

Quinoa is technically a seed—considered a pseudo-cereal grain—that contains a whopping eight grams of protein per serving. It's a complete protein, containing all nine essential amino acids, something rarely found in plant-based food. And if that wasn't enough, quinoa is high in fiber, rich in vitamins and minerals, and gluten-free. This makes the superfood an ideal ingredient for those eating vegetarian, vegan, and/or gluten-free.

Quinoa is available in several colors including white, red, black, purple, and yellow. The white is the fluffiest while the darker colors add more of a crunch to your dishes. When it comes to cooking quinoa, if you know how to cook rice, then you're all set. The method is basically the same, although quinoa cooks in less than half the time of some rice varieties. While there are other methods of cooking quinoa, including in a rice cooker, this method of stovetop cooking will produce perfect quinoa every time.

These whole wheat pancakes are healthy, hearty, and can even be made ahead of time. Imagine pancakes that incorporate the convenience of overnight oats with the excitement of a special weekend breakfast.

The recipe starts by whisking together milk, Greek yogurt, an egg, rolled oats, and honey. This combination is then covered and refrigerated overnight, but it can be kept in the refrigerator for several days if you want to get a head start on weekend brunch. The moisture of the milk and yogurt soften the oats you'll use in the batter.

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When you are ready to fire up the griddle, customize the batter with flavorful, nutritious additions like dried fruit, nuts, seeds, fresh apple, wheat germ, and oat bran. A dash of cinnamon and vanilla extract add flavor, as well.

These stick-to-your-ribs pancakes are a great way to kick off the morning and will give you energy for the rest of the day. Top with a pat of butter or serve with a side of applesauce for a healthy twist.

Ingredients
2 cups milk
1 (6-ounce) container Greek yogurt
1 large egg
3/4 cup rolled oats
2 tablespoons honey
1 1/4 cups whole wheat flour
2 tablespoons canola oil, plus more for griddle
1 tablespoon baking powder
1/4 teaspoon pure vanilla extract
1/4 teaspoon salt
1/2 cup dark raisins
1/4 cup walnuts, finely chopped
1/4 cup sesame seeds
1/4 cup wheat germ
1/4 cup oat bran
1 teaspoon ground cinnamon
1 medium apple, peeled, seeded, and shredded