Overnight High Protein Oatmeal

As I mentioned a few weeks back, I am competing in my first powerlifting meet tomorrow. I am nervous but also looking forward to it. I’ve spent this week training pretty light, stretching a lot, and trying to get as much sleep as possible so I can go in with lots of energy and minimal anxiety.

I decided to compete in this meet about two months ago and since then I’ve made some adjustments to the way I eat, especially when it comes to my protein intake. Protein is always important, but perhaps even more so when you strength train with heavy weights. I work particularly hard to make sure I am eating enough of this macronutrient.

High Protein Oatmeal | Healthy Green Kitchen

Though I previously wasn’t that big a fan of protein powders, I have found them to be nothing short of essential as of late: without supplementing with some protein powder on a daily basis, I simply don’t eat enough protein to meet my current needs. Right now I am eating about 110 grams of protein a day (this is 1 gram or protein per pound of my body weight).

Does this mean I think everyone should be supplementing with protein powder? No, not at all. While protein at or near the amount I am consuming may be useful to you, the amount of protein you need and whether or not protein powder is right for you depend on the context of your lifestyle and activity level, not mine.

{Ah, context. Such an important concept when it comes to matters of nutrition. We don’t all inhabit the same body nor do we live the same life (obviously!), so “one size fits all” nutritional recommendations really don’t make sense, do they?}

I like this recipe because I can quickly mix up 4 individual servings. Then I can grab one from the fridge in the morning and add a little more milk and maybe some fresh fruit (in these photos I’ve used pomegranate arils) before I head out to the gym. The lid makes tucking one into my purse super easy.

I don’t usually put my recipes through a nutritional calculator but just for kicks I decided to do it this time. The calorie and macronutrient breakdown of this overnight high protein oatmeal recipe (without any fruit or anything else added on top) comes out as follows:

For each serving (presuming 4 servings), approximately:
300 calories
10 grams fat
34 grams carbs
24 grams protein

I think this is great because there’s almost 1/4 of my protein requirement right there.

This recipe was inspired by Refrigerator Oatmeal from The Yummy Life. I used short 1 cup glass canning jars with plastic lids to make this recipe.

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Quick Honey and Yogurt Glazed Cinnamon Rolls + Friday Shares

cinnamon rolls in pan | healthy green kitchen

On the weekends, my husband and I try to take our dogs for a long walk on both Saturday and Sunday. Last Saturday was really rainy so there was no walking or much of anything else (we stayed home and watched 3 movies instead!), but on Sunday we were excited to hit our favorite trail. It was a gorgeous day with an decidely fall-ish chill in the air; the foliage is pretty spectacular this time of year so it was great to be outside in the midst of it.

hike with dogs

hike with dogs

hike with dogs

Before we left, I made some cinnamon rolls for us to eat on the way and for my kids to munch on once they got up (there seems to be no convincing our teenagers to join us on our weekend walks these days as they’d rather sleep in…surprise, surprise). I wasn’t really looking for gooey, super sweet cinnamon rolls; rather, I wanted something satisfying, but not too decadent. These honey and greek yogurt glazed cinnamon rolls were perfect.

I used Jovial Organic Einkorn Flour in the dough, and added honey both to the dough and the glaze.

flour and honey

The dough mixes up quickly…

dough and toes | healthy green kitchen

and doesn’t need any time to rise since there is no yeast.

dough on counter | healthy green kitchen

The brown sugar filling can be doubled if you are looking for a sweeter treat.

dough and filling
dough and filling cut | healthy green kitchen

(This recipe was inspired by three sources: Quick Cinnamon Rolls from Once Upon a Chef, Vegan Cinnamon Buns with Chocolate and Figs from Laura Wright for Baked The Blog, and Honey Buns from Martha Stewart. If you want to make a slightly different quick cinnamon roll that’s also gluten free, try my buckwheat cinnamon roll recipe.)

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Protein-Packed Udon Noodle Soup with Kale and Kimchi + My Friday Shares

I recently taught a class on making lacto-fermented vegetables. We talked about sauerkraut, pickles, and kimchi, and I demo’ed how to make kimchi. I used a recipe just a wee bit different from this one…I’ve been making it over and over and I love it. One of the ways I like to eat it is mixed into this Asian-inspired Udon noodle soup.

udon soup with kimchi | healthy green kitchen

This soup is ridiculously tasty; it’s also infinitely variable. Here’s how I make mine, along with some of my favorite ways to change it up (and you’ll find my “Friday Shares” at the bottom of this post):

udon soup with kimchi | healthy green kitchen

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Kitchen Sink Cookies and Weekly Shares

A busy week got in the way of me posting here yesterday as planned…sorry! So in the interest of not delaying this post further, I won’t wax on and on about these Kitchen Sink Cookies. I’ll just tell you they are seriously awesome.

Kitchen Sink Cookies | healthy green kitchen

Below the cookie recipe are the links I’d planned to include in my “Friday Shares” post…there’s some great stuff this week, so happy reading!

pistachio chocolate chip cookie dough | healthy green kitchen

kitchen sink cookie recipe | healthy green kitchen

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Friday Shares 4/18/14

It’s Friday and here’s the list of things I’m into this week…things I want to share with you. Happy reading and enjoy your weekend! Recipes I want to make: Slow Cooked Eggs with Plenty of Onion Skins (Aglaia Kremezi) Beet Crust Pizza (Baker’s Royale) Falafel Stuffed Eggplant (Joanne Eats Well) Asparagus Tempura (Use Real Butter) … Read more