Happy Halloween : Pumpkin Oats Recipe

Happy Halloween

pumpkin oatmeal

Want to start your morning with a healthy, hearty and Halloween themed breakfast? Try out this easy Pumpkin Overnight Oats recipe. It is packed with fiber, healthy fats, and tons of nutrients and is ready to eat as soon as you wake up in the morning! All the ingredients can be found at Trader Joe’s or your local grocery store of choice.

Pumpkin Superfood Overnight Oats

rolledoatspumpkinpureechia seeds_traders


1/3 to 1/2 cup of gluten free rolled oats
½ cup pumpkin puree
½ cup of almond/cashew milk
1 tsp of chia seeds
1 tsp of pumpkin pie spice
1 tsp of maple syrup


The night before you want to indulge in this breakfast treat – mix all of the ingredients in a small bowl, mason jar or Tupperware container that has a lid. Once mixed well, cover and let sit in the refrigerator overnight.

In the morning you can enjoy cold, let sit to room temperature or quickly heat and enjoy.  You can also add some chopped nuts and/or shredded coconut for added flavor and crunch!

Enjoy 🙂

Bite Size Superfood Treats

I am very excited to share with you a new recipe that is the perfect fix to every sweet tooth craving. The process start to finish takes all of ten minutes; super easy! These little bites are PACKED with Superfoods and can be used for a snack, breakfast treat, or a post meal dessert! Below are just some of the benefits of all the Superfoods involved in these little treats:


Chia Seeds = These little seeds are LOADED with antioxidants & minerals and a GREAT source of healthy fats: Omega 3’s and 5’s. Chia seeds are filled with fiber (one serving contains 11 grams!) and high quality protein. Chia seeds aid in weight loss because they keep you fuller longer. They are known to improve blood pressure and cholesterol levels and are gluten free!

Hemp Seeds = These seeds differ from chia seeds in many ways. Hemp seeds are know to be high in Magnesium, Iron & Zinc. They also have high levels of protein (about 10g per serving). Hemp seeds are best known for containing 20 amino acids; including ALL 9 of the essential amino acids our body needs to survive. Hemp seeds also contain the perfect ratio of omega 3 & 6 fatty acids. They are high in fiber and easily digested!

Goji Berries = These little red berries are known for their strength building properties and their ability to increase one’s longevity. Goji Berries contain 18 different amino acids (including the 8 essential), over 20 different minerals, high amounts of antioxidants, iron and B& E vitamins.

Cacao Nibs = This is the nut/seed of a fruit in the Amazon. It is RAW chocolate and is the #1 source of antioxidants, magnesium, iron, manganese and chromium on the planet! Cacao is known to improve cardiovascular health, improve bone strength, boosts mood and energy levels, and increases longevity. Yes, eating chocolate can help your chances of living longer (with other good healthy habits of course).

Raw (No Bake) Superfood Bites


1 cup of dates
1 tablespoon of almond butter
1/2 cup of gluten free rolled oats
1/4 cup of pumpkin seeds
1 tablespoon of chia seeds
½ cup of hemp seeds
¼ cup cacao nibs
¼ cup goji berries
1/4 cup chopped almonds
1 tablespoon of vanilla extract
1/2 cup water


  1. Chop the dates into smaller pieces and make sure to remove all pits then add to your food processor and/or blender along with the water and vanilla extract and pulse until they create a paste form.
  2. Add all the remaining dry ingredients to a large bowl and mix together. Pour over the date puree and almond butter and mix thoroughly.
  3. Roll 1 inch size balls and refrigerate for 15 minutes.

Enjoy : )

recipe adapted from VeggiesDon’tBite

Creamy Mango Acai Bowl


As the weather is getting warmer I have been craving the refreshing taste of Acai Bowls again. I love making these on weekend mornings when I can craftily top them and enjoy slowly with my cup of coffee. Below is one of my favorite go to acai bowl recipes:

Creamy Mango Acai Bowl

Blend together:

1 sambazon unsweetened frozen acai packet
½  mango
½ avocado
½ cup almond/coconut milk
1 tbs of maca powder

scoop of plant based vanilla protein
handful of greens (changes the color of your bowl to a brown tint, but still tastes amazing)

Top with:
2 tbs hemp seeds or 1 tbs of chia seeds
handful of shredded coconut
other ½ of your mango sliced/cubed


The Super Seed we all Need in our Diet: Chia


If there is one type of seed you should incorporate into your diet it is the Chia Seed. These seeds have become widely known as a superfood and are becoming very trendy in the health food world. Here are 10 reasons why you should have Chia Seeds if not everyday, at least a few times a week:

1. Chia Seeds are LOADED with antioxidants & minerals
2. Great source of healthy fats: Omega 3’s and 5’s
3. Filled with Fiber: 1 serving contains 11 grams
4. High in quality protein
5. Chia seeds aid in weight loss because they absorb 10-12 times their weight keeping you full longer
6. Improve blood pressure and increase healthy cholesterol while lowering bad cholesterol
7. High in bone nutrients
8. Gluten Free and can be eaten whole unlike flax seeds
9. Regulate insulin and blood sugar levels
10. Great source of calcium: contains 5 times more than milk

Chia seeds can easily be added into smoothies, stirred into yogurts, or sprinkled on top or into baked goods. Chia seeds can also be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

My new favorite way to get my daily dosage is by making Vanilla Chia Pudding. This recipe is SO easy to make and can be made in a ton of flavor variations.


Simple Vanilla Chia Pudding Ingredients:

3 tbs chia seeds
1 cup of nut or coconut milk
1/2 tsp vanilla extract
1/4 tsp honey (optional)
any fruits of choice for toppings

Additional Ingredients for Matcha Green Tea Chia Pudding:
1/2 tsp matcha green tea powder


1. Simply mix the coconut milk or nut milk with the vanilla extract, matcha, and chia seeds in a small container that has a lid (mason jar, etc)
2. Stir every so often for 15-3o minutes
3. Store in your fridgerator overnight with the lid sealed
4. In the morning, top with fruit, nuts, a scoop of nut butter, coconut flakes, etc.

This article also appears on Women’s iLab to inspire the next generation of female leaders.