Over-Night Oats

Over-Night Oats

the-spoonful-of-health-over-night-oatsA busy morning calls for planning ahead & making over-night [chai + almond] oats 🍌// No sugar added, still so tasty! 😋

To make:
1/2 c rolled oats
2 T ancient seed mix (Trader Joe’s)
1/2 T chia seeds
1 c almond milk, unsweetened vanilla (New Barn)
1/2 T chai tea mix (TJ’s – orange round tin container)
Sprinkle of cinnamon ✨

Place all ingredients in a small mason jar • shake well to mix • refrigerate for at least 8 hours (get your 💤) • top with crushed slivered almonds + banana slices • enjoy!
#breakfast #overnightoats #chai #almond#banana #oats #RDeats #healthy#easyprep

Chile Lime Tacos

Chile Lime Tacos

The Spoonful of Health-Chile-Lime-tacos

If you haven’t tried the newest TJ’s seasoning, you are missing out because oh.my.goodness., SO GOOD. 😋 //

I was craving tacos (what else is new) so I decided to make chicken chile lime tacos:

dice up some raw chicken • add a small amount of EVOO • juice of 1/2 lemon • enough chile lime seasoning blend to coat chicken • put all ingredients into a ziploc bag & shake to evenly coat • cook chicken over medium heat until browned. 🌶🍋🐓
For the sauce, I made a healthier guac dip — 2 parts avo to 1 part nonfat plain GY + fresh pico de gallo + garlic powder + pepper • mix well & keep refrigerated. 🍅
PS — the chile lime seasoning blend has salt in it… just an FYI so you don’t need to add any salt to this meal. 👍🏼
#tacos #TJ #chilelime #guac #thespoonful

The Golden Cow

The Golden Cow

The Spoonful of Health-the-golden-cowThe Golden Cow is a healthy treat that your taste buds will love & your body will appreciate! 😊🌾💛🐮 

Turmeric is a bright yellow spice mostly known for its high amount of antioxidants, nutrients, and powerful anti-inflammatory properties — all medicinal actions for cancer prevention. Ginger root also is known for its anti-inflammatory properties as well as the benefits for aiding nausea, intestinal distress and promoting immunity. Be careful when cooking with fresh turmeric root as it can stain your hands and clothes yellow! While making the Golden Cow, I always wear latex gloves to prevent my hands from looking jaundice-y. Also, note-to-self — don’t wear white Lululemon (oops).

Part I:

5 oz. fresh ginger root, grated

4 oz. fresh turmeric root, grated

2 c. almond milk, unsweet

  1. Peel off the skin of the roots by using a potato peeler or a spoon!
  2. Weigh the roots on a food scale or just estimate amount the best you can (there should be about one open handful of each root peeled).
  3. Chop peeled roots into tiny pieces or use a grater. 
  4. Place roots and almond milk into a blender or food processor to puree
  5. Strain int a medium-sized bowl (use a spoon or spatula to help press ingredients against the strainer to extract the liquid)
  6. Make sure to keep the liquid separate from the paste.
    • For the left over paste (makes around 9.5 oz), I place it into the freezer to use for the next time I want to make the golden cow. Let the paste thaw and blend it with more almond milk to get your base! Another use for the leftover paste is to use it in a smoothie!
Part II:

16 oz. nonfat milk (cow’s milk because it has 7x more protein and1/2 the fat compared to most nut milks!)

1 teaspoon pure maple syrup

1/2 teaspoon ground cinnamon

1/2 teaspoon pure vanilla bean paste

1/2 teaspoon cracked black pepper (or more as desired)

  1. Place all ingredients into blender & mix for just 30 seconds
  2. Combine both liquids into a big glass pitcher 
  3. Refrigerate for at least 30 mins to let the flavors steep and become more potent
  4. Pour milk over a cup of ice, top with freshly cracked black pepper to taste & enjoy!

P.S. the best reason to add black pepper to this drink is because it enhances the bioavailability of curcumin (the main component in turmeric). So basically, our body gets more benefit out of the consumption of turmeric by pairing it up with black pepper. YAY for synergism!


You can find ginger root at almost any market now-a-days.

Turmeric root may be harder to find – I get mine from sprouts (pic below), but I have also seen turmeric root at Whole Foods.

The Spoonful of Health-Turmeric-Root

The Spoonful of Health-Turmeric-Root-2

Tuna Lettuce Wraps

The Spoonful of Health-tuna-lettuce-wraps

Tuna Lettuce Wraps

Topped with yellow mustard + tomato and avo on the side. Lucky for us this recipe is made healthier (of course) & there is leftovers for snacks during the week. Recipe on the blog: link in bio

Tuna Salad:

2 cans albacore tuna in water (4-5 oz. for each can)

1/2 cup nonfat plain Greek yogurt (Fage)

1 T. light mayo

2 stalks celery, diced

2 scallions or green onion, diced

6-8 small pickles (cornichons), diced — find them here!

Ground black pepper to taste

Mix all ingredients in a medium bowl & refrigerate at least 30 minutes before eating

Spoon tuna salad on cleaned Romaine hearts

Slice cherry tomatoes and avocado

Squeeze small amount of either yellow or dijon mustard on top.

My favorite part about this recipe is the fact that you can get the same creamy feel of a traditional tuna salad without the excess fat and calories. Also, by adding the yogurt, we get some more protein (yay for tiny victories).

Also, since there is sodium present in the pickles and mustard, it is best to not add additional table salt to this dish. Let’s all prevent the silent killer, yeah?