Cinnamon Roll Overnight Oats (inspired by Slimming Violet)
Time: around 5 minutes to prep, must sit for at least 2 hours, but results are best when left for 6-10 hours.
Supplies: container with a lid, spoon, measuring cup, teaspoon, tablespoon, refrigerator
Ingredients: 1/2 cup rolled oats, 1/2 cup milk of choice (can be substituted with water or juice), 1/4 cup Greek yogurt, 1 tsp ground cinnamon, 1/2 tsp vanilla extract (optional), 1 tbsp maple syrup or honey (or other sweetener); Icing: 1 tbsp cream cheese (soft), 1-2 tbsp powdered sugar, 1-2 tsp milk or water; Additional toppings: granola, diced apples, honey, etc.
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Instructions: In your oat container, combine oats, milk, yogurt, cinnamon, vanilla and maple syrup. Stir until ingredients are thoroughly combined. Cover and place in the refrigerator overnight. In the morning, combine cream cheese, powdered sugar and liquid in a separate bowl to make the icing. Drizzle icing and additional toppings over oats and enjoy!
Notes: If you do not want to use cream cheese in the icing, you can replace it by adding more powdered sugar (measure with your heart). To soften the cream cheese, leave it out of the refrigerator until it hits room temperature (30 minutes to 2 hours) or microwave in 10-second increments. To add extra protein to the recipe, you can mix in protein powder (adding additional liquid to reach the same consistency), substitute milk for protein shake (may require a bit more due to the thickness of the shake) or use a Kodiak Protein-Packed Instant Oatmeal Packet. To add fiber, you can mix in 1-2 tablespoons of chia or flax seeds.
Sweet Potato Fries
Time: 20-25 minutes
Supplies: Airfryer, knife, cutting board, bowl, peeler (optional)
Ingredients: 1 sweet potato, 2 tbsp olive oil, salt, pepper, garlic powder, paprika
Instructions: Peel your sweet potato with a peeler or a small knife. (You do not have to remove the skin, but it tends to get chewy when cooked.). Once your potato is peeled, cut it into your desired size of fries. Place the fries in a bowl and cover with olive oil and seasonings. Toss until seasonings are evenly distributed. Place fries in the air fryer at 375 for 14-18 minutes. Be sure to shake the basket halfway through. Fries will be done when they are slightly golden brown and tender.
Notes: If you do not have an air fryer, you can bake the fries for 20-25 minutes at 425 degrees. Any extra uncooked fries can be frozen or refrigerated. Make sure to cut each fry relatively the same size. The olive oil and all the seasonings are recommended, but not necessary—all you really need is a sweet potato!
Kale Harvest Salad (inspired by Mallory the Dietitian)
Time: 25-35 minutes
Supplies: knife, cutting board, air fryer/oven, ¼ and 1 c measuring cups, bowl, storage container(s).
Ingredients: 6 cups of kale (packed), 1 apple, ½ sweet potato, ½ cup feta cheese, ¼ cup pumpkin seeds, ¼ cup chopped red onion, 1 cup chickpeas, 3 tbsp olive oil, salt, pepper, garlic, paprika, dressing of choice, lemon juice and/or apple cider vinegar (optional)
Instructions: Begin by cooking your sweet potato. Follow the instructions given in the recipe above, cutting your potato into smaller wedges and using only 1 tbsp of olive oil. You may also want to cook it for a shorter amount of time (9-12 minutes). Meanwhile, prep your kale by chopping it into smaller pieces. Massage it for 1-2 minutes with the remaining olive oil, salt and lemon juice and/or apple cider vinegar. Allow the kale to marinate. Dice your apple and onion into small pieces. In a large bowl, combine all prepared ingredients. Top with dressing right before serving.
Notes: The recipe yields about 4 servings, so you can store them for meals later in the week or share with some hallmates! This salad can be stored in the refrigerator for up to 5 days. All ingredients can easily be substituted to your preference.
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Dining and Cooking