Recipes to Help You Fuel for the Future

What makes these overnight oats great? They are high in fiber, protein, calcium and vitamin D - making them heart-healthy, filling and nutrient-dense. Plus, you make them ahead of time, so this healthy breakfast is ready when you are hungry! 

Ingredients

• 1/3 cup oats
• 1 tablespoon chia seeds or protein powder
• 1/4 cup Greek yogurt (any flavor)
• 1/4 cup milk (cow's milk or dairy-free)
• Toppings of choice
  • Suggestion 1: peanut butter, raisins and banana
  • Suggestion 2: strawberry, pumpkin seeds and almonds
  • Suggestion 3: blueberries, almonds and lemon zest
  • Suggestion 4: raspberries and chocolate chips

Directions

1. In a container, combine your oats, chia seeds/protein powder, yogurt and milk.
2. Stir together all your ingredients. Cover your container and put in the refrigerator overnight, until you are ready to eat.
3. When you are ready to eat your overnight oats, top with your favorite toppings! Get creative with the flavors you enjoy most.

What makes these power bites great? The peanut butter provides protein and heart-healthy fats, the oats are full of fiber which keeps you full and is good for gut health, and the cranberries provide rich antioxidants.

Ingredients

• 1 cup peanut butter
• 1 cup old fashioned oats
• 1 cup crispy rice cereal
• 2 tablespoons honey
• 2 tablespoons coca powder
• 1/2 teaspoon cinnamon (optional)
• Splash of vanilla (optional)
• 1/4 cup dried cranberries
• 1/4 cup chocolate chips (optional)

Directions

1. In a large bowl, combine all of your ingredients. Mix together well until all ingredients are stuck together.
2. Using your hands, form your mixture into small balls and place on a baking sheet lined with parchment paper.
3. Put your baking sheet or plate in the refrigerator. Let the power bites cool for several hours. During this time in the fridge, they will harden, making them easy to eat on-the-go.

What makes this salad so great? Besides being delicious - especially in the summer when strawberries are in-season - the spinach is a good source of iron and the strawberries are a good source of vitamin C. Vitamin C helps our body absorb the iron, which gives our body lots of body. 

Ingredients

• Salad
  • 1 (10 oz.) bag of fresh spinach
  • 2 cups strawberries, chopped
  • 1 small onion, chopped
  • 1/4 cup almonds, chopped
• Dressing
  • 6 tablespoons olive oil
  • 4 tablespoons vinegar 
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt (optional)
  • 1/4 teaspoon sugar
  • 1/4 teaspoon mustard

Directions

1. In a large bowl, toss all salad ingredients together.
2. Prepare the dressing: Combine all ingredients together in a jar. Shake together well. If you do not have a lidded jar, you can use a small bowl, whisking all ingredients together with a fork.
3. Pour the dressing onto your salad and toss well. This salad makes 6 servings, each with about 1-2 tablespoons of dressing.
4. Enjoy the salad as is, or add a protein like chicken, tuna or garbanzo beans.