Overnight Oats

There are so many amazing variations to these, and honestly, my current obsession!!  Pictured below is topped with fresh blueberries, but anything goes.  Dare to get creative! 

What You'll Need:

1/2 c plain rolled oats
1 Tbsp chia seeds
2 Tbsp ground flax
1 c fresh or frozen berries

Optional; 1 scoop of plant-based protein powder of choice OR 2 Tbsp hemp hearts for a protein boost

Top with 3/4 c milk of choice (I like unsweetened almond, coconut, or soy), and stir well.  The chia seeds will soak up a lot of the liquid!

Wisk together ingredients in a pint size mason jar or glass tupperware.  Pop into fridge, and top with fresh fruit in the morning!  🙌🏻🙌🏻

Want more awesome recipes like this? Check out our meal plans!

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These can be made 3-4 days ahead of time! Some other variations to try:

unsweetened coconut shreds + fresh strawberries

apples and cinnamon

fresh pears + 1 tsp pure maple syrup 

fresh raspberries and lemon zest

fresh watermelon 

finely grated carrot, raisin + nutmeg

pumpkin puree, 1 tsp pure maple syrup + cinnamon 

fresh peaches or nectarines 

fresh blackberries or mulberries + cinnamon 

cocoa powder + fresh strawberries

How to Eat More Veggies

#1 question we get when sharing with people that we eat a plant centered diet:

"Where do you get your protein?!?"

Think about this for a second. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. 🐘Giraffes. Rhinoceros. 🦏Gorilla. 🦍Hippopotamus. Elk. 🦌and when they roamed the Earth, Tons of DINOSAURS. 🐲

🙌🏻🙌🏻Yup, you guessed it! Plants! 🙌🏻🙌🏻

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs. 👻

So here's the deal. A 100% plant based diet isn't for everyone (we aren't 100%!).

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet. 🥒🍈🌱

Start where you are! 👌🏼

If you don’t know where to start, ask for help! 🙋🏽‍♀️

I'm sharing my story on this 30 minute workshop, as well as 4 essential steps to ditch the diet mentality, heal your body, feel confident & comfortable in your skin, for LIFE.

Tune in 👇🏼👇🏼 !

Best Sources of Plant-Based Protein

#1 question we get when sharing with people that we eat a plant based diet:

"Where do you get your protein?!?"

Think about this for a second. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. 🐘Giraffes. Rhinoceros. 🦏Gorilla. 🦍Hippopotamus. Elk. 🦌and when they roamed the Earth, Tons of DINOSAURS. 🐲

🙌🏻🙌🏻Yup, you guessed it! Plants! 🙌🏻🙌🏻

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs. 👻

So here's the deal. A 100% plant based diet isn't for everyone (we aren't 100%!).

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet. 🥒🍈🌱

Check out some of these delish sources of plant-based proteins.  Chances are, you are already incorporating more than you realize! 

Beans (kidney, black, garbanzo/chickpea, white, lima, etc) dried and cooked or drained & rinsed

Lentils, cooked & drained

Edamame, shelled, organic 

Tofu, organic sprouted if possible

Tempeh, organic

photo cred: Health Magazine

Seitan, organic 

Green peas 

Hemp Hearts

Organic, unsweetened nut butters (peanut, almond..)

Nuts; peanut, almond, macadamia, walnut, brazil, pistachio, cashew, hazelnut, pecan

Seeds; chia, pumpkin

Wild rice 

Nutritional yeast 

Quinoa

Spirulina 

Steel cut or whole (not quick cook) oats

Protein powder, vegan; to add to smoothies.  Please email me for my recommendations! 

And, even these plants carry 2-5 grams per 1 c serving:

Organic, sweet corn

Broccoli 

Broccoli rabe

Potato

Avocado 

Spinach

Brussel sprouts 

Kale

Zucchini

Portobella mushrooms

Hubbard squash 

Collard greens

Now you might be like, well Sarah, how am I sure that I get all essential amino acids ?!  (these are the 9 essential acids necessary for optimal body function) Not to worry--  as long as you get a variety of proteins throughout the day, you'll get ample amounts of each amino acids. 

Start where you are! 👌🏼

If you don’t know where to start, please reach out!!  

Contact me directly HERE!