what i eat in a week
a week of meals as an intuitive eater
all of the recipes from today’s instagram reel!
STRAWBERRIES & CREAM BAKED OATS
ingredients:
- 2 ripe bananas, mashed
- 1 cup rolled oats
- 2 servings vanilla protein powder of choice
- 1 cup milk of choice
- 2 tbsp creamer of choice (i used vanilla)
- handful of frozen (thawed) strawberries
icing (blended):
- 1/2 cup yogurt of choice
- handful of freeze dried strawberries
directions:
preheat the oven to 350F and grease a baking dish. mash the banana right in the dish, then add the oats, protein, milk, creamer, and strawberries. toss everything together until a uniform mixture forms. bake for 20-25 minutes and let cool while you prepare the icing.
for the icing, add the yogurt and strawberries to a blender. blend until smooth, then set aside.
once the oats have cooled, topped them with the icing. cover the baking dish with tinfoil or plastic wrap and store in the fridge directly. you can also cut these into individual portions and store them separately that way! will last a week in the fridge.
BLUEBERRY BANANA BREAD
blueberry banana bread
ingredients:
wet:
— 2 ripe bananas, mashed
— 2 eggs
— 1/3 cup maple syrup
— 1/3 cup melted coconut oil
— 1 tsp vanilla
dry:
— 1 cup almond flour
— 1 cup oat flour
— 1/2 tsp baking powder
— 1/4 cup brown sugar
mix ins:
- 1 cup blueberries tossed in 2 tbsp sugar
vanilla glaze:
- 2 cups powdered sugar
- 1 tbsp vanilla coffee creamer (can use milk here + 1 tsp vanilla extract)
directions:
- preheat oven to 350F and grease a loaf tin. in a mixing bowl, combine the wet ingredients until uniform and well combined. add the dry ingredients and fold everything together until a thick batter forms. stir through the blueberries, then transfer batter to the loaf tin and bake for 55-60 minutes or until golden brown. let cool completely before icing!
CHOCOLATE GANACHE FUDGE BROWNIE LOAF
ingredients:
- 1 cup dark chocolate chips
- 1 tbsp coconut oil
- 2 cups oat flour
- ½ cup cacao powder
- ¼ teaspoon baking soda
- 1 teaspoon sea salt
- 3 eggs
- 1 cup coconut sugar sugar
- ½ cup olive oil
- ¾ cup water
instructions:
preheat the oven to 325F and grease a loaf pan. to a microwave safe bowl, add the chocolate chips and coconut oil. microwave in two 30 second increments, stirring in between. once melted, set aside. to a mixing bowl, add the dry ingredients and whisk thoroughly. to a separate bowl, add the eggs and sugar. use an electric whisk to beat these together until light and airy, about 3 minutes. then add the olive oil, water, and melted chocolate from earlier. whisk on low until uniform. add this wet mixture to the dry ingredients bowl and fold everything together until smooth. transfer batter to the loaf pan and bake for 65-70 min. let cool completely before icing!
chocolate ganache:
- 1 cup dark chocolate chips
- 4 tbsp heavy whipping cream (i used a vegan one)
to a microwave safe bowl, add the chocolate chips and heavy whipping cream. microwave in two 30 second increments, stirring in between. whisk thoroughly until smooth, then pour over cooled loaf. place in the fridge to set for about 20 minutes, slice, and enjoy!
SWEET POTATO PIZZAS
ingredients:
- 2 medium sweet potatoes
- olive oil
- pasta sauce of choice (mine was a hot honey sauce)
- cheese of choice (i used mozzarella)
directions:
preheat oven to 450F and line a baking sheet with parchment paper. place your potatoes on the sheet and toss some olive oil on top, then use your hands to rub it all in. bake the potatoes for 45-50 minutes before slicing in half and place the flesh side down on the parchment paper to bake for another 20 min. remove from oven and flip over. using another sheet of parchment and a pot/heavy item, push down on the potatoes to spread them out into a pizza shape (about .5 inch thick). layer on your sauce and cheese and top with a drizzle of olive oil/salt. place back in the oven to bake for 5-10 minutes (can reduce heat here and cook longer, either works, just keep an eye on them). once the cheese has melted completely, remove from oven and enjoy!
SUNDRIED TOMATO BASIL & PESTO CHICKPEA MASH
ingredients:
- 1 cup rinsed and drained canned chickpeas
- 2-3 sun-dried tomatoes, finely sliced
- 3 heaping tbsp yogurt of choice (i used a non-dairy high protein greek yogurt)
- 3 heaping tbsp basil pesto of choice
- sea salt
- garlic powder
mash everything together based on desired texture. you can leave some beans more whole than others if you’d like, but i prefer a uniform mash!
toast two slices of sourdough to your liking, then spread/layer on the following:
- hummus
- chickpea mash
- green of choice
optional: sandwich the pieces together, brush both sides with butter or oil of choice, cook on the stovetop for 2-3 min on each side or until crispy and the cheese has melted. slice and enjoy!
HOT HONEY WHIPPED FETA DIP
ingredients:
to a bowl, add the following:
- 1 cup crumbled feta
- 1/2 cup cottage cheese
- 2 tbsp olive oil
- 1 tbsp hot honey (my sister made this herself, but you can use storebought)
blend everything using an immersion blender until it’s thick, rich, and creamy. transfer to an oven safe dish, top with a drizzle of olive oil, and broil at 500F for 5 min or until the cheese starts bubbling and turns light brown. remove from the oven and top with chopped roasted pistachios, more hot honey, and fresh herbs (i used thyme and sage). serve with the toasted pita bread!
to prepare the toasted za’atar pita, just cut up your pita bread into triangles and toss with olive oil and za’atar seasoning. bake at 350F for 10 min or until browned and fragrant.
homemade hot honey: add 1/2 cup honey and 1 tbsp chili flakes to a stovetop pot over medium heat. cook until the honey begins to bubble, then remove from heat. stir in 1 tbsp apple cider vinegar and let infuse for 5 minutes. store in a glass jar and enjoy!
ROASTED VEGGIE & QUINOA WARM GRAIN BOWLS
(recipe is in this newsletter post)
VEGAN FRENCH ONION SOUP PASTA
ingredients:
*makes two servings
- 1 box of pasta of choice
- 3 large yellow onions, thinly sliced
- 1 tbsp minced garlic
- 1/2 cup white wine
- 1/4 cup nutritional yeast
- 2 cups of bone both
- optional, but i added 2 heaping scoops of hummus!
start by slicing your onions thinly. to a stovetop pot, add a generous amount of olive oil and heat until warm. add the onions and garlic. cook these down until reduced and fragrant. this took me about 15 minutes with frequent stirring. add the white wine and sautee for another minute or two. now add the nutritional yeast, pasta, bone broth, and hummus. make sure there’s enough liquid to cover the pasta completely! cover the pot with the lid and cook on low heat for about 10-12 minutes or until the pasta is cooked and the liquid has reduced. plate, top with cheese if you’d like, and enjoy!
SWEET POTATO NACHOS
(recipe is in this newsletter post)
FROZEN YOGURT BANANA TREATS
details:
assemble banana coins in shape of choice on a parchment paper lined plate. layer on creamy salted peanut butter, yogurt, and melted chocolate. place in freezer to set and enjoy!
SWEET POTATO CHOCOLATE CAKE
cake:
- 1 cup sweet potato puree
- 1/2 cup olive oil
- ½ cup granulated sugar
- 1/4 cup light brown sugar
- 1/2 cup milk of choice
- 2 eggs
- 1 teaspoon vanilla extract
- 1 and 1/4 cup oat flour
- 1/2 cup cacao powder (i used black cocoa powder)
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- chocolate chips (for mixing in)
chocolate ganache topping
- 1 cup chocolate chips
- 1 tbsp coconut oil
- 3 tbsp softened butter
- 1/4 cup softened cream cheese
directions:
heat oven to 350F and line a cake pan with parchment paper (mine was 9x9 inches). in a mixing bowl add the sweet potato puree, oil, sugars, milk, eggs, and vanilla. whisk until smooth, then stir through the remaining ingredients. once a silky batter forms, transfer this to the pan and bake for 25-30 minutes.
while the cake is cooking, make your ganache. add the chocolate chips and coconut oil to a microwave safe bowl and microwave for 1 minute. remove and stir until melted. add the butter and cream cheese and whisk by hand quickly until a thick ganache forms.
once the cake has cooled, dollop the ganache on top and spread to evenly coat. let set in the fridge for a few minutes before slicing and enjoying!
4-INGREDIENT FLOURLESS CHICKPEA COOKIE DOUGH MUFFINS
4-ingredient flourless cookie dough muffins
ingredients:
- 1 can (15.5 oz) chickpeas, rinsed and drained
- 3 eggs
- 1/2 cup creamy salted peanut butter
- 1/2 cup maple syrup
- pinch each of sea salt and baking powder
- chocolate chips/chopped chocolate for mixing in (save for the end)
directions:
preheat oven to 350 and prepare a muffin tin. add all of the ingredients to a blender (except chocolate) and blend until a thick, uniform batter forms. will be very thick but this is fine! stir through the chocolate by hand and transfer dough to the brownie tin. bake for 10-12 minutes or until golden brown. i let mine cool completely in the fridge for an hour or two before enjoying. you can heat the bars up in the microwave if you’d like to eat them warm, but they’re delicious cold too :)
*note: feel free to add a scoop of vanilla protein powder if you’d like to kick up the protein a bit!
