Blueberry Walnut Overnight Oats

Ingredients

  • 1/3 cup old fashioned oats
  • 1/2 cup water
  • 1/4 cup vanilla whey protein powder
  • 1/3 cup blueberries, fresh or frozen
  • 1 tablespoon chopped walnuts
  • Cinnamon, optional

Make it:

  1. In a small container with a lid, like a mason jar or Ziploc twist on container, mix the oats, water and protein powder.
  2. Tops the mixture with the blueberries and walnuts. Add a dash of cinnamon if wanted.
  3. Cover with the lid and refrigerate overnight or for at least 4 hours
  4. When ready to eat, enjoy cold or loosen lid and microwave for 30 to 45 seconds to enjoy warm.

Approximate nutrition information:

  • 250 calories
  • 6 g fat
  • 2 g saturated fat
  • 98 mg sodium
  • 30 g carbohydrate
  • 4 g fiber
  • 6 g sugar
  • 20 g protein
  • 226 mg potassium
  • 19% DV calcium
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High Protein Pasta Salad

Makes 8 servings

Ingredients

  • 1 box Banza pasta elbows, penne or wheels, cooked according to package directions and cooled to room temp.
  • 1 cup chopped raw broccoli
  • 1 bell pepper, chopped, any color
  • 1 cucumber, chopped
  • 1 cup carrots, chopped
  • 1 small bag frozen shelled edamame beans, thawed OR 1 can great northern beans, drained and rinsed
  • 3/4 cup cheese cubes, any flavor
  • 1 cup light Italian dressing

Make it

  1. In a large bowl, combine cooked pasta, vegetables, cheese and beans. Stir to mix evenly.
  2. Drizzle dressing over mixture; stir to combine.
  3. Serve or refrigerate for later.

Tip: for extra flavor, stir 1 to 2 tablespoons pesto sauce into the Italian dressing.

Approximate Nutrition Information Per Serving:

  • 276 calories
  • 13 g fat
  • 4 g saturated fat
  • 347 mg sodium
  • 28 g carbohydrate
  • 6 g fiber
  • 6 g sugar
  • 16 g protein
  • 416 mg potassium
  • 46% DV vitamin A
  • 66% DV vitamin C

    Buttered Spaghetti

    Add grilled chicken or shrimp to increase protein in this dish or try it with bean pasta, like Banza chickpea pasta. If you have any veggies that need to be used up, add those too!

    Ingredients

    • 1 box whole wheat or chickpea pasta spaghetti, cooked according to directions
    • 2 cups packed fresh spinach
    • 3 tablespoons butter
    • 1/2 cup grated parmesan cheese
    • 1/2 teaspoon granulated garlic
    • 1/4 teaspoon ground black pepper
    • salt to taste

    Make it

    1. Melt the butter in a large skillet.
    2. Add the garlic and pepper, blending well.
    3. Add the cooked pasta, spinach and parmesan cheese.
    4. Blend well and toss to coat the spaghetti. Add salt to taste

    Approximate nutrition per serving; makes 4 servings:

    • 324 calories
    • 16 g fat
    • 7 g saturated fat
    • 600 mg sodium
    • 34 g carb
    • 5 g fiber
    • 2 g sugar
    • 17 g protein
    • 53% daily value calcium