The Vegetarian Health and Longevity Podcast!

How to Make a Salad in a Jar + 21 Stunning Recipes

Hauke Fox — Thu, 26 Sep 2024 11:46:41 +0000

Probably the greatest lunch since sliced bread. Foolproof, leakproof and absolutely delicious.

Since we started making salads in jars all those years ago, we’ve learned a thing or two.

How to pack them so they don’t leak, the best flavor combos, and of course the best and healthiest mix of ingredients. We’ll even show you how to make them high-protein.

How to make the very best salad in a mason jar

In this guide, I’ll show you exactly how to make salads in a jar, the right way to layer the ingredients, and provide a list of the best dressings (which absolutely make or break a recipe!).

Of course, bringing your own lunch to work is not the newest idea in the world, but this way of doing it is healthy, time saving, money saving and really tasty.

In theory you could prepare lunch for the whole work week in about 45 minutes on a Sunday. The only thing you need are 5 mason jars (or lunchboxes) and enough space in the refrigerator.

The idea is pretty simple: start with filling a dressing into a jar and then layer various ingredients like greens, veggies, rice and cheese on top.

The Upside Down

Keep those jars in the fridge until you need them. Grab a bowl and empty the jar into it. The dressing will then come out last and cover the whole salad. Done.

Sounds easy? Well, it is! To get you a little inspired I’ve put together a step-by-step tutorial plus 21 awesome recipes to try out! Alright then, let’s start!

What is a mason jar?

A mason jar is a glass jar with a screw-on metal lid. They were historically used for canning / preserving food such as jams and pickled vegetables.

However, they have recently been given a new lease of life as a lunch box / drinking vessel. You can also get more ‘stylish’ ones with a clip down lid and rubber seal 🦭.

They are often proposed as an eco-friendly alternative to tupperware. Another, even thriftier and eco friendly option would be to reuse old jam jars like I do for Kat’s overnight oats!

By the way, if Vegetarian Health and Longevity is a goal of yours, make sure you check out our new veggie podcast about it!

How to layer mason jar salads

There is absolutely a great trick to this. You need to make sure the sensitive items don’t get soggy and droopy, whereas the more resilient items can be marinaded. Read on below!

Salad in a jar: the ultimate guide!

Total Time: 30 minutes

Layer 1:

Important! First add the dressing into the jar. You can take any type of dressing. If you add the dressing later, ingredients that you’d much rather stay dry might get soggy.

We don’t want that. This is particularly important when you prepare glasses for several days.
Alternatively you can keep the ingredients for a quick dressing at work and just prepare right before you eat.

Here are my favourite three dressings to get you started:

Refreshing sweet and sour dressing (enough for 2 jars):

½ lemon
1 tbsp honey
5 tbsps olive oil
Pinch of cumin
Pinch of salt
Couple of chili flakes (or dried cayenne pepper will do the trick nicely)

Honey Mustard Dressing (enough for 2 jars):

4 tbsp olive oil
3 tbsp vinegar
2 tbsp mustard
2 tsp maple syrup (or honey for non-vegans)
Salt and pepper to taste

Asian Style Peanut Butter Dressing (enough for 2 jars):

1 tbsp peanut butter
1 tbsp soy sauce
1 tbsp honey or maple syrup to make it vegan
1 tbsp vinegar or lemon
2-3 tbsp water
A pinch or two of chopped or grated ginger (dried is fine)

Layer 2:

Now enter crisp ingredients such as tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots into the jar.

This level is important to “protect” the other ingredients from getting soggy. Best are vegetables that you can imagine pickled in vinegar.

Layer 3:

This level is for ingredients that should not necessarily swim in dressing, but it’s also not a drama if they do get wet.

Some ideas would be mushrooms, zucchini, beans, lentils, peas, corn, broccoli and so on.

Layer 4:

More delicate ingredients such as hard boiled eggs and cheese (feta, gouda, cheddar etc.) can be added now.

Layer 5:

Now it’s time to add something more substantial! From rice over pasta to more exotic ingredients like quinoa or couscous, use anything you like to “seal” the jar.

Layer 6:

Finally we’ve arrived at the last level with ingredients that are less palatable when wet (cool word, eh?). These include nuts and greens such as lettuce, spinach or arugula.

Store:

Now just close the jar or the lunch box and place it in the refrigerator. Each morning, pick one and off you go to work.

The variations for salads in a jar are as endless as the universe. Also, heretics are welcome: no need to follow these 6 levels religiously! Think of it rather as an entry-level guide.

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4.80 from 35 votes

How to Pack a Salad in a Jar

This is the Definitive Guide to Salads in a Jar! Awesome dressings, info on shelf life of produce and everything else you need to know to get it just right.

Course Main Course, Salads

Cuisine Anything you like

Diet Low Calorie, Vegetarian

Time Max 30 min

Type meal plan recipes, round-up

Prep Time 30

Total Time 30

Servings 4 jars

Calories 450kcal

Author HurryTheFoodUp

Equipment

Ingredients

Clean jars with lid (around 24oz/ 700ml)
Layer 1: your favourite dressing
Layer 2: tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots
Layer 3: mushrooms, zucchini, beans, lentils, peas, corn, broccoli
Layer 4: boiled eggs and cheese (feta, gouda, cheddar etc.)
Layer 5: rice, pasta, quinoa or couscous
Layer 6: nuts and greens as lettuce, spinach or arugula.

Get Recipe Ingredients

Instructions

Get all the ingredients ready, meaning cut, peel, wash the veggies/fruits. Boil the pasta, quinoa or rice.
Prepare the dressing(s).
Once everything is laid out chuck all the ingredients according to the layers into the jars. Then lid on top and off they go into the fridge. As easy as that.
You’ll be a meal prepping master in no time! 🙂

Notes

If you liked this ‘how to’ guide and love oats, then you’ve got check out our ‘how to make overnight oats in jar guide’. Some of the flavour combos are just incredible!

Nutrition

Nutrition Facts

How to Pack a Salad in a Jar

Serving Size

350 g

Amount per Serving

Calories

450

% Daily Value*

Fat

Carbohydrates

Protein

* Percent Daily Values are based on a 2000 calorie diet.

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Quick diversion:

Are you a vegetarian who struggles to lose weight? Not anymore! Find out why The Vegetarian Protein Fix is the best way to lose weight safely, consistently, and more importantly – you’ll even enjoy it!

Salad in a Jar FAQs

How do you keep a salad fresh in a jar?

Make sure the jar is fully sealed, store it in the refrigerator and eat it within 4-5 days! Layer your ingredients wisely: anything that isn’t nice when soggy (ie. leafy greens, nuts) should go at the very top of the jar, far away from the dressing.

How long does a salad stay fresh in a mason jar?

4 – 5 days. Of course, this depends on the ingredients you use – some last longer than others.
Personally, I prepare three jars to last me till Wednesday and then I make another two for the Thursday and Friday or switch to an entirely different lunch.

Why do people put salads in Mason jars?

To easily store and transport their lunch! You can store a salad in a mason jar for up to 5 days in the fridge, so, with a bit of meal prep, you can have lunch ready in no time.

There is also an environmental reason behind mason jars: if you already have them in the house, they are a more sustainable food container than a new plastic tupperware!

How do you pack a salad?

First, mix the dressing in the bottom of the jar. The rest of the layers must be organised according to what can handle getting wet and what would go soggy. So start with crisp chopped veggies such as tomatoes, carrots and cucumber.

Then add any cooked vegetables or legumes that you might want to use. After this, layer cheese or egg, if you are using them. Then layer any grains you might want such as cooked rice, quinoa or bulgar wheat.

Finally, pack in some leafy greens and/or a sprinkling of nuts and seeds (these are the ingredients that really can’t get soggy!)

How long do certain ingredients stay fresh in the fridge?

Here’s a list of the most common ingredients for a salad in a jar. If you have more ingredients you’re not sure about, I recommend having a look at Eat by Date, a very helpful website on shelf life.

Asparagus (fresh or cooked) – lasts for 4 days
Avocado – this is a tricky fruit. One option is to not add it to the salad when serving. If you add avocado into the jar make sure to coat it with lime beforehand. Then it lasts for 2 days.
Beans (cooked) – last for 4 days
Bean sprouts – last for 2 days
Feta cheese – last for 5 days
Hard boiled eggs – You can add them to the salad right away. Peeled hard boiled eggs last for 2 days. A better idea is to add one to the salad just before serving. Hard boiled eggs with peel last for 1 week in the fridge.
Lettuce (chopped) – lasts for 3 days
Mozzarella cheese – last for 5 days
Mushrooms (fresh, sliced) – last for 3 days
Pasta (cooked) – lasts for 3 days
Peas (cooked) – last for 3 days
Rice (cooked) – lasts for 3 days
Onion (chopped) – lasts for 5 days
Scallions (chopped) – lasts for 5 days
Spinach (fresh)- lasts for 3 days
NOTE: Of course check always for yourself if the foods are still good. Do the sniff test and all that. These are just ballpark numbers. Cheerio!

How long do certain dressings stay fresh in the fridge?

Yogurt dressings last for 7 days. Vinegar and oil based dressings last for 5 days. Hummus lasts for 7 days.

What’s the best jar size and where can I buy them?

I recommend getting 700ml jars (ca. 24oz/1.5 pint) to make sure you’ll have a satisfying lunch. Most popular and certainly well suited for Salads in a Jar are classic “Mason Jars”. You can buy them here on Amazon and in well-stocked home improvement stores.
Personally I use empty pickles jars. Those a big and “for free”. It meant I had to eat many pickles though, haha. And of course I get minus points in the category of “style”.

Got any questions about salads in a jar that I haven’t covered yet? Just let me know in the comments and I’ll try to answer them.

Alright, now you know pretty much everything about salads in a jar. It’s time for some recipe inspiration, isn’t it? Here are 21 awesome salads in a jar for you to try out!

Vegetarian Ramen Noodle Salad (healthy, high-protein, delicious!)
Rainbow Mason Jar Salad (includes chickpeas, feta & quinoa)
Cruciferous Salad with Asian Sesame Dressing (common ingredients, different taste!)
Mexican Salad in a Jar (includes tacos for an extra crunch!)
Peach Tomato Basil Salad (light and refreshing)
Deconstructed Sushi Jar (quick, easy, delicious!)
Layered 7-Bean Salad in a Jar (for those with an extra need of protein)
Rainbow Salad in a Jar with Hummus (the dressing is a pretty cool avocado hummus mixture!)
Italian Orzo Salad (this recipe doesn’t follow the “classic” instructions, but we’re not set in just one way, are we?)
Rainbow Fruit Salad in a Jar (lots of fruits and a cool yogurt dressing!)
Paradise in a Jar Salad (another one with fruits, nuts and a lemon yogurt dressing)
Mason Jar Zucchini Pasta Salad (if you’re into zoodles!)
Wheat Berry and Blistered Tomato Mason Jar Salad (deffo a fancy pants version)
Pesto Pasta Salad (a classic)
Chopped Black Bean and Corn Salad (the ingredients fill exactly 5 jars)
Asian Noodle Salad Jar (the dressing looks awesome!)
Guacamole Mason Jar Recipe (very light as is. You’ll need some bread with it I think)
Quinoa Pear Spinach Salad in a Jar (definitely a refreshing combo of ingredients!)
High Protein Salad in a Jar (lentils do the trick here)
Sprouted Spring Salad in a Jar (easy, filling and quickly put together)
Wheat Berry Apple Salad in a Jar (with body, sweet, tangy and sour. Cool combo!)

Enjoy! 🙂

The post How to Make a Salad in a Jar + 21 Stunning Recipes appeared first on Hurry The Food Up.

Overnight Oats For Weight Loss – 7 Ways in 5 Minutes!

Hauke Fox — Sun, 15 Oct 2023 15:50:49 +0000

If you’re guilty of hitting the snooze buttons too many times and missing out on breakfast as a result, these overnight oats recipes are here to help! Skipping a good breakfast is NOT the best way to lose weight!

I’ve included step by step instructions for the easiest overnight oats ever and seven of my favourite flavours to experiment with.

All the prep and assembly is completed the night before so they’re the best easy breakfast ever – all you have to do is remember to take the overnight oats out of the fridge the next morning.

They’re portable and can be eaten on the commute, in the office, or at home. You’ll never skip breakfast again!

Ingredients and substitutions

Oats

Rolled oats work best, in my opinion, since they get softer more quickly than steel cut oats, which are generally thicker.

Milk

Use your milk of choice for overnight oats: dairy milk or non-dairy milk like oat milk, soy milk, almond milk, cashew milk or coconut milk.

Nuts

Adding the nuts of your choice to your oats is a great way of getting protein into your breakfast.

Cinnamon

Sweet and woody cinnamon perfectly complements overnight oats, but you can add any and all of your favourite spices like cardamom or vanilla extract.

Honey

Just a little honey gives these quick oats a sweet edge, but if you’re vegan you can use maple syrup, agave syrup or brown sugar instead.

Toppings

Overnight oats can take any of your favorite toppings (peanut butter, greek yogurt, chocolate chips, flax seeds, fresh fruit or dried fruit), though I’ve recommended my favorite flavor combinations below.

Can I use instant oats?

Yes, you can use whatever oats you like. Instant oats are very convenient when you don’t have much time to soak your oatmeal.

However, I don’t recommend leaving them for too long if you don’t have much of a liking for mushier texture.

They can absorb liquid in as little as 10 minutes, so keep an eye on them!

How many calories are in overnight oats?

A basic weight loss overnight oats recipe contains 350 calories per serving, and it contains 15 of protein per serving.

Here’s an overview:

kcal 350kcal

Carbs 60g

Fat 10g

These make-ahead breakfast options are packed with around 15g of protein per serving and are a great egg-free vegetarian breakfast (if you need more vegetarian breakfast ideas, try these).

This morning meal can also be dairy-free and vegan, and gluten free if you use gluten free oats!

Health benefits of overnight oats

Oats are packed with fiber, the main soluble fiber being beta-glucan. This is the magic ingredient which leaves you feeling fuller for longer thanks to the fact that they slow down digestion, suppress appetite and increase satiety.

Besides being super-filling, oats are a fantastic source of minerals and antioxidants including Phosphorus, Thiamine, Zinc, Iron and Magnesium.

There are numerous studies which have found that oats are associated with health benefits like reduced cholesterol, reduced risk of coronary heart disease and improved blood sugar control.

Plus, adding your favourite nuts to your overnight oats can really boost the protein content – for example, sprinkling your oats with a portion of almonds adds 7g of protein!

This makes overnight oats perfect for a post work out breakfast to refuel and help build muscle.

The evidence for oats is pretty compelling, and I think overnight oats are one of the quickest and healthiest breakfasts for busy mornings.

The best breakfast to lose weight

Are you wondering what the best weight loss breakfast looks like?

It aims at about 300-500 calories and a good amount of protein to keep you going until lunch.

It should also incorporate high fiber foods for better digestion and satiety as well as healthy fats for sustained energy as they slow down the carb digestion process.

Overall, it’s all about the right balance of fat, protein, fiber and carbohydrates for both energy and fullness.

For related info, check out our free 7-day weight loss meal plan. It’s a great assistant to get you started on your weight loss journey.

Can overnight oats help you lose weight?

Healthy overnight oats do provide a combination of nutrients to help achieve weight loss goals.

The recipes I’ve included in this guide contain healthy sources of protein, like milk, yogurt, nuts, nut butter, chia and flax seeds.

Oats stand up as a good source of fiber with 16g per cup. What’s more, they contain the type of fiber that can help you lose weight called beta-glucan, one of the soluble fibers.

If you want to feel full and increase your digestion, soluble fiber is the way to go! Plus, it’s good for your heart health and blood sugar levels.

Another advantageous element is healthy fats found in nuts, chia seeds, flax seeds, peanut butter and yogurt.

Whichever overnight oatmeal recipe you choose to make, you can be sure it delivers a nutritious breakfast tailored for healthy weight loss.

How to make the best overnight oats

Total Time: 5 minutes

Prepare

Prep for overnight oats is pretty minimal, but if you’re using fresh fruit, you’ll need to cut it up into chunks, and may wish to chop large nuts into smaller chunks. Measure out half a cup oats and half a cup of milk.

Assembly

Pour the milk and oats into a jar and add your toppings. Place it in the fridge and leave overnight.

The morning after

Remove the oats from the fridge a while before eating to bring them to room temperature if you don’t want them cold.

Ready

Ta-dah! It really is that simple.

Do you have to soak the oats overnight?

Interestingly enough, “overnight oats” don’t always have to be soaked overnight. Quick oats can be on your table in a matter of minutes.

What you can do is soak them in liquid for about 30 minutes to soften or just a few minutes until they reach your desired texture.

If you’re in a rush, you can use a microwave to reduce the prep time to 1-2 minutes.

Pitfalls to avoid

Low calorie overnight oats are super easy to make but even the simplest recipes have pitfalls. Here’s what to avoid:

Extra sugar: Don’t go overboard with sweeteners. Just trust the recipe, and if you still want more sweetness to your oats, opt for natural sweeteners, ideally ripe fruits or stevia.

Large portion size: When it comes to weight loss, portion control is very important for calorie balance. If you have trouble with kitchen measurements, check out this guide to easy measurements and conversions.

Unnecessary calories: I know the urge to add more toppings is real, but it’s important to skip flavored syrups, sugary yogurts and additional calories. Better treat yourself to the healthiest versions of overnight oats for weight loss!

How to store

You can store overnight oats in an airtight container, like a glass or plastic meal prep container or a Mason jar.

Place them in the fridge and keep track of their storage time. I often write the date on the lid if I have too many containers to remember.

How long do overnight oats stay fresh?

Overnight oats can stay fresh for up to 2-3 days in the fridge.

Overnight oats FAQs

Can I make them ahead?

Make this recipe the night (or around 8 hours) before you intend to eat them, to allow the oats to absorb the milk and get soft. However, overnight oats also stay fresh for 2-3 days so they can be prepared further in advance.

How to store and re-heat overnight oats?

Store the oats in a mason jar, a reused food jar, or even a tupperware (basically any airtight container), and heat by placing them in the microwave for a couple of minutes the next morning – just be sure to check the container is microwavable.

Of course, you can eat them cold, and I normally do!

What to serve with overnight oats?

Overnight oatmeal is the perfect, filling breakfast all by themselves, but follow them up with a protein smoothie for extra satiety!

Are overnight oats healthy?

Overnight oats are a very healthy breakfast, since they’re full of fibre, protein and antioxidants – they’re also quick, simple and cheap to meal prep (check out our cheap vegetarian recipes for more ways to eat veggie on a budget)!

Are overnight oats good for weight loss?

These oats are the perfect weight loss breakfast because their high beta glucan fibre content leaves you feeling fuller for longer, and their 15g of protein per serving helps to build muscle.

How long do the oats have to soak before I can eat them?

Ideally, let them sit for eight hours, but they should be fine after around four hours.

Can I use yoghurt instead of milk?

Sure! Just make sure you give it all a good stir or pop the lid on tightly and give the whole thing a solid shake.

Can I add protein powder to my overnight oats in a jar?

Definitely! You’ll want to add a little more liquid though and give them a good shake/stir to avoid lumps.

What’s the difference between rolled oats and oatmeal?

Don’t panic, they’re the same thing, and are ideal for making this breakfast.

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Overnight oats variations and alternatives

I have included a simple overnight oats recipe that is a perfect base recipe if you’re just trying overnight oats for the first time.

Once you’ve fallen in love with this easy and delicious breakfast, scroll further to see six flavourful toppings combinations that I love.

Using these, or experimenting with your own flavours will keep your overnight oats breakfasts varied and interesting.

Our 7 best overnight oats for weight loss

I’ve experimented a lot with different oatmeal recipes over the last couple of years.

Some results were amazing, some were not so good. But it was all worth it! Let me introduce you to our 7 favourite overnight oats recipes!

1. High-Protein Overnight Oats (No Protein Powder)

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Check out the recipe here

5 from 2 votes

Protein: 23g

Calories: 436kcal

Ready in:10

Recipe by: Abril Macías

Bonus: “Greek Sunset” anywhere anytime

Start your day with these high-protein overnight oats, lovingly referred to as “Greek Sunset.” The best high-protein overnight oat recipe without any protein powder needed.

2. Peach Cobbler Overnight Oats

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Check out the recipe here

4.85 from 19 votes

Protein: 16g

Calories: 352kcal

Ready in:3

Recipe by: HurryTheFoodUp

Bonus: peachy but can also be made peary

What great combo of peaches, almonds, lemon juice and maple syrup. All goes really well together, refreshing and filling at the same time. Tip: once peaches are out of season substitute them for pears. If you enjoy these peachy flavors, try a homemade peach ice lolly!

3. Chocolate Banana Bonkers Overnight Oats

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Check out the recipe here

4.48 from 21 votes

Protein: 17g

Calories: 422kcal

Ready in:5

Recipe by: HurryTheFoodUp

Bonus: chocolatey, peanut buttery goodness

A beautiful mix of bananas, cacao powder and peanut butter. All three ingredients are known for their “affinity” to each other. You’ll taste what I mean!

4. Tropic Thunder Overnight Oats

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Check out the recipe here

4.49 from 25 votes

Protein: 16g

Calories: 397kcal

Ready in:5

Recipe by: HurryTheFoodUp

Bonus: an absolute classic combination

Get in a proper batch of tropical vibes every morning! Pineapple goes so well with coconut and vanilla, you wouldn’t believe.

An excellent choice of milk would be rice or coconut milk since it complements the other ingredients nicely as well.

5. Apple Inc. Overnight Oats

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Check out the recipe here

4.84 from 36 votes

Protein: 17g

Calories: 335kcal

Ready in:3

Recipe by: HurryTheFoodUp

Bonus: ideal flavours for autumn

This flavour combo just can’t go wrong. Cinnamon, apple sauce and oats work so well together, it’ll take a long long time till you get finally tired of it!

6. Blueberry Cheesecake Overnight Oats

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Check out the recipe here

4.63 from 32 votes

Protein: 18g

Calories: 324kcal

Ready in:4

Recipe by: HurryTheFoodUp

Bonus: tastes like a naughty treat but is healthy

Who doesn’t like cheesecake? Nobody. And who doesn’t agree blueberry cheesecakes are the best of cheesecakes? Nobody.

And this is why I tried to recreate this delicious treat for breakfast. And I have to say it worked very well. Try out this delicious combination of blueberries, lemon, yogurt and maple syrup. You won’t be disappointed!

7. Grapes ‘N Roses Overnight Oats

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Check out the recipe here

4.86 from 7 votes

Protein: 19g

Calories: 417kcal

Ready in:4

Recipe by: HurryTheFoodUp

Bonus: another perfect match of healthy ingredients

Another excellent combination of foods that match very well together: Grapes + Walnuts + Yogurt + Cinnamon = win! A true oatmeal beauty.

Best flavours for overnight oatmeal

These include Blueberry Cheesecake and a Chocolate Banana flavour with cocoa powder that will have you actually excited to wake up and eat breakfast!

The basic overnight oats recipe is really the perfect blank slate for different flavors. I can’t even begin to list all the possible variations and alternatives because your imagination is really the limit!

I suggest using rolled oats (also known as old-fashioned oats) since they are flakier and get softer more quickly.

However, steel-cut oats are also a good option, just be sure to select a brand that aren’t too thick, so that they get nice and soft by the morning.

Are overnight oats good for people with allergies?

If you are gluten intolerant or Coeliac, be sure to buy oats that are labelled as gluten-free oats, as regular oats contain a protein called avenin, which is similar to gluten.

Also be sure to check the packaging on instant oats, as these often contain added sugars and sweeteners.

However, these oats are cut much more finely than other types of oats, so will get soft very quickly and may be a good option if you don’t have many hours to soak your oats.

If you prefer to make your oats with water, feel free to use this instead of milk.

If you’d like to add an extra bit of creaminess to your water-based oats, mix in a dollop of peanut butter or almond butter, which also happen to be great sources of protein.

More oats recipes

If you’ve got a sweet tooth and want a breakfast treat, these banana oatmeal cookies are for you!

Try oats another way with this homemade Swiss Bircher muesli.

This high protein oat bake is basically a really healthy breakfast cake – yes, really!

We also have a delicious high protein oatmeal recipe with protein powder!

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4.81 from 168 votes

Best Overnight Oats For Weight Loss

Here are 7 ways to easy and healthy overnight oats for weight loss ready in under 5 minutes. Never skip breakfast again!

Course Breakfast

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes, round-up

Prep Time 5

Total Time 5

Servings 1 jar

Calories 350kcal

Author HurryTheFoodUp

Ingredients

1 clean jar with lid
½ cup rolled oats (½ cup = about half the jar)
½ cup milk (eg. soy milk, almond milk)
2 tbsp nuts of choice (and/or seeds)
1 tsp cinnamon (or other spices like cardamom or vanilla extract)
1-2 tsp honey (or your favourite vegan sweetener)

Optional:

⅔ tbsp chia seeds
some slices of fruit (again, any are possible. Well, maybe not avocado. Or tomato.)
any berries (fresh or frozen)

Get Recipe Ingredients

Instructions

Throw everything in a jar, screw the lid on top, shake, and off it goes into the fridge.
The next morning add a dash of milk, a sweetener (if you want) and enjoy 🙂

Nutrition

Nutrition Facts

Best Overnight Oats For Weight Loss

Serving Size

340 g

Amount per Serving

Calories

350

% Daily Value*

Fat

Carbohydrates

Protein

* Percent Daily Values are based on a 2000 calorie diet.

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What our readers are saying

Thank you for sharing this! I have made this so many times. Everyone that tries it, loves it!
Polly ⭐⭐⭐⭐⭐

This is a recipe for all ages! As a high school student I always find myself running to catch the bus before I could eat breakfast (and sometimes have embarrassing stomach growls right before lunch). I am so glad I found overnight oats so that I could make this before bed and eat on the way to school! Thanks so much, I loved the post. 😀
Cindy ⭐⭐⭐⭐⭐

This looks tasty! These are absolutely mouth watering! It will quickly disappear in our house, very tasty and flavorful!
Olga ⭐⭐⭐⭐⭐

If you enjoyed this delicious recipe, please leave a rating on the recipe card, and let us know your favourite toppings in the comments!

The post Overnight Oats For Weight Loss – 7 Ways in 5 Minutes! appeared first on Hurry The Food Up.

Baked Potato By Microwave: 8 Perfect Potato Recipes

Dave Bell — Tue, 18 Apr 2023 19:13:32 +0000

If you’ve been wondering “can you microwave baked potatoes?”, then you are in luck!

The answer is yes: you can easily make a baked potato by microwave and I am here to show you how to get the perfect microwave baked potato in under 10 minutes.

Firstly I’ll take you through the step by step instructions, then I’ll share all my favorite toppings in 8 awesome recipes.

How to microwave bake a potato: step by step

Microwave-baked potatoes are super easy to prepare, but there are a few key things you need to remember.

Always use a microwave-safe plate and punch holes in your potato(s) before you cook them. If you forget the holes they are prone to explode!

You might also want to wrap your potato in a damp paper towel, as this is the most reliable way to make sure it doesn’t dry out

Furthermore, cook time varies according to the size of your potato and how many potatoes you want to bake. There is an easy way to determine this and I have done the math to show you what needs to happen.

How long to microwave a jacket potato?

When you microwave a baked potato how long is all size dependent. How long to microwave small potatoes is different to how long to microwave big potatoes.

Don’t worry, we’ve done the math – follow our guide and you’ll be sorted.

All these microwave baked potato times use a 1000w microwave as a basis.

For example:

Larger potatoes like this one (picture) takes about nine minutes.

A medium potato like this (picture) takes about seven minutes.

A small potato like this (picture) takes about five minutes.

What power to microwave a potato at?

We have based our microwave potato times on a 1000W microwave. However, of course, not every microwave is 1000w. If yours is more or less powerful, then add or remove about 1 minute for each 100w difference.

For example, looking again at the large potato. It usually takes about nine minutes. If using a 1200w microwave (plus 200w) then take off two minutes (so cook for seven minutes).

If using an 800w microwave (minus 200w) then add two minutes (so cook for eleven minutes).

How to microwave more than 1 baked potato?

Are you wondering how long to microwave 2 potatoes or 3, or even 4 potatoes, then all you need to do is add extra minutes per extra potato.

For example: you’d like to add one more large potato. Add four minutes. To add two more large potatoes, add eight minutes (I wouldn’t cook more than three large potatoes at the same time).

To add a medium potato, add three minutes. To add two, add six minutes. To add three, add nine minutes. And so on.

To add a small potato, add two minutes. To add two, add four minutes. 3 more potatoes is an extra six minutes. And so on.

When adding extra potatoes just add or remove one minute for each potato for every 200w difference. For example – you want to add more large potato in an 800w microwave – add five minutes instead of the usual four.

Summary: how to make baked potatoes in a microwave

Total Time: 10 minutes

Decide

Decide on time according to size and quantity of potatoes

Prepare

Poke holes in your potato. Do this on a flat surface, carefully, while holding the potato steady with one hand.

Don’t pick up the potato and try to pierce it in mid-air, equally do not try and pierce the potato without holding it all. This is all tried and tested advice – I’ve tested it so you don’t have to.

There’s no need for you to stab your hands as well.

Place

Place potato on a microwave safe plate inside microwave. Some people choose to wrap the potato in a damp paper towel to help it not dry out. This is optional.

Microwave

Start the microwave. Stop it halfway through and turn the potato over, to ensure it is cooked through. At this stage, you can even cut them open to speed up the process even more.

Fill

Remove from microwave and fill with your favorite toppings. Voila! The perfect baked potato in less time than it takes to boil pasta!

Microwave baked potato recipes

It’s time to find your new favorite recipe for microwave baked potato. As a microwave jacket potato aficionado, I have 9 go-to recipes. There should be sometime for everyone!

The Original

4.88 from 8 votes

Prep Time:1

Cook Time:9

Total Time:10

Servings:1

Calories:351kcal

Author: Hurry The Food Up

Equipment

Ingredients

1 large potato
1 tbsp butter (or vegan margarine)
Salt and pepper to taste

Get Recipe Ingredients

Instructions

Microwave the large potato for nine minutes. A medium potato needs seven minutes and a small potato needs five minutes. To add extra potatoes allow an extra four minutes for a large potato, three minutes for a medium potato and two minutes for a small potato. This is using a 1000w microwave – adjust for slightly longer or shorter if yours is a higher or lower power. Don't forget to pierce the potatoes with a fork a few times.
1 large potato
When ready, slice a deep groove through the middle of the potato in both directions. Repeat the process diagonally.
Add the butter, salt and pepper.
1 tbsp butter, Salt and pepper to taste
Enjoy.

NOTES

Don’t forget to try the other flavours below!

Nutrition

Nutrition Facts

Baked Potato By Microwave: 8 Perfect Potato Recipes

Amount per Serving

Calories

351

% Daily Value*

Fat

Saturated Fat

Cholesterol

Sodium

144

Potassium

1759

Carbohydrates

Fiber

Protein

Vitamin A

355

Vitamin C

48.6

Calcium

128

Iron

13.8

* Percent Daily Values are based on a 2000 calorie diet.

DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

The easy recipe where it all started. Butter with a little salt and black pepper. So good. Vegans can use a vegan margarine or a little olive oil, no problem. That goes for the rest of the toppings, too.

8. The UK

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4.89 from 9 votes

Protein: 32g

Calories: 558kcal

Ready in:13

Recipe by: HurryTheFoodUp

An all-time classic of baked beans and cheese. Brexit shouldn’t have an effect on this one. Surprisingly high in protein thanks to the beans and cheese. Butter/vegan margarine and salt/pepper are optional – and very tasty.

9. The Aussie

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4.86 from 7 votes

Protein: 10g

Calories: 540kcal

Ready in:13

Recipe by: HurryTheFoodUp

A delicious combo of smashed avocado and sweet chilli sauce from down under. A little sour cream goes nicely, too.

10. The Manc Special

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5 from 3 votes

Protein: 22g

Calories: 410kcal

Ready in:12

Recipe by: HurryTheFoodUp

This cottage cheese and cucumber beauty hails from the north of England. It’s quick, simple and tasty – and the cottage cheese provides a good whack of protein, too.

11. The Bicep Buster

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5 from 6 votes

Protein: 35g

Calories: 647kcal

Ready in:14

Recipe by: HurryTheFoodUp

Talking of protein, this bad boy’s a beast. Filled with your favourite beans, lentils and cottage cheese, the protein levels of this one are off the charts. Embrace the gainzzz.

12. The Europa

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5 from 5 votes

Protein: 28g

Calories: 736kcal

Ready in:30

Recipe by: HurryTheFoodUp

Creamy garlic mushrooms with halloumi. Oh wow. If you like mushrooms, then this one is a must. You can find a quick link to creamy garlic mushrooms right here.

This recipe can be made vegan by skipping the halloumi and making the mushrooms with coconut milk (see recipe).

13. The German

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5 from 3 votes

Protein: 25g

Calories: 476kcal

Ready in:10

Recipe by: HurryTheFoodUp

Efficient, to the point and damn tasty. Butter and salt (or vegan marg) topped with quark (or sour cream). Loved by an entire country.

14. The Veggie King

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Check out the recipe here

4.69 from 16 votes

Protein: 22g

Calories: 438kcal

Ready in:20

Recipe by: HurryTheFoodUp

Go wild and cook up your favourite veggies. We love grilled or fried zucchini, bell peppers, carrots, onion, mushrooms, corn and chili peppers.

Cook them simply in a pan with a few herbs or spices (this fajita mix is perfect) or in a sauce (like this simple salsa).

15. Keeping Up Appearances

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4.72 from 7 votes

Protein: 27g

Calories: 678kcal

Ready in:13

Recipe by: HurryTheFoodUp

Even just reading the ingredients out loud gives an air (or heir?) of class to this one. Butter and salt under a layer of brie and cranberries leads to an irresistible sweet-salty twist. Once you’ve gone upper-middle class there’s no going back.

FAQs

How long should I put my potato in the microwave?

The time for microwaved baked potato is between 5 and 9 minutes, depending on the size. A small potato takes about 5 minutes to cook through, a medium potato takes around 7 minutes and a large potato takes roughly 9 minutes.

It is easy to check if your potato is ready or not by poking it with a skewer, knife or fork and seeing if it is soft.

How long does it take to microwave 2 potatoes?

It takes 13 minutes to microwave two large potatoes, 9 minutes to microwave two medium potatoes and 7 minutes to microwave two smaller potatoes.

Is it OK to microwave a whole potato?

Yes! It is totally fine to microwave a potato whole. However, it is super important to remember to poke holes in it first to let the steam escape. If you don’t do this, you will very likely end up with a potato explosion!

Do baked potatoes taste the same in the microwave?

Yes! Microwaved and oven baked potato tastes basically the same. The one key difference is that you won’t get such crispy skin with microwave cooking methods. However cooking potatoes in a microwave is much quicker than in an oven!

How many potatoes can I cook at one time?

In a standard microwave I’d stick to 3 large potatoes, 5 medium potatoes or 8 small potatoes at any one time. If you have a bigger microwave then feel free to up the amount.

Baked potato calories – how many are there?

A large microwave potato has about 280 calories, a medium one has about 160 calories, and a small one has roughly 130. Toppings add more calories!

Which kind of potato do you recommend for the microwave method?

All potatoes you can find in the grocery store are microwaveable, however we particularly recommend russet potatoes for the best microwave baked potato, because they are big and have a lovely, fluffy texture.

You can also make these recipes with sweet potatoes, though cook times may vary!

And there you have it, a one stop guide to how to microwave jacket potatoes, the main course or quick side dish that is ready in minutes and can be served in countless ways. A weeknight classic you can’t help but love.

The post Baked Potato By Microwave: 8 Perfect Potato Recipes appeared first on Hurry The Food Up.

How to Make the Best Buddha Bowl + 19 Easy Recipes

Dave Bell — Mon, 19 Sep 2022 17:44:03 +0000

A buddha bowl filled with vibrant veggies and a delicious dressing is the ultimate plant-based meal. Here’s a simple guide to walk you through what it takes to make your very own buddha bowl! You’ll be a master in no time.

A base – usually rice (like basmati or cauliflower rice) or a whole grain (quinoa)
Plant-based protein source – tofu and tempeh provide a great deal of protein but so do the legumes here
Fresh vegetables – corn, red onions, cauliflower, sweet potatoes and all sorts of other healthy veggies (that complement the other members of the dish!)
Legumes – peas like snap peas, snow peas and chickpeas or some nuts as well as beans
A nice dressing – peanut, hummus or tahini sauce as well as some sunflower seeds, herbs or avocadoes for the topping

Just writing this makes my mouth water as all these healthy ingredients are what make a buddha bowl the bright, colourful, nutritious and satisfying meal it is.

But, the real beauty of it is that you can make one pretty much however you want.

My journey to making bodacious buddha bowls and how you can begin yours

As a buddha bowl enthusiast, I’ve tried nearly any and every combo under the sun.

My very first bowl was a lip-smacking fusion of spicy roasted chickpeas, quinoa, kale, sautéed snap peas and butternut squash with a sweet and sour tahini sauce, garnished with some sesame seeds and watercress.

It was absolutely AMAZING and I’ve been cooking up more and more incredible buddha bowls ever since then.

Just by following a few teachings, you too can knock up a delicious and varied buddha bowl every time.

I’ve put together this guide with step-by-step instructions to make sure you always get your vegetarian buddha bowls right – easily and without fuss, just the way they should be. And so, without further ado:

Part 1: Grab a grain and prep it most deliciously.

We’re going to focus on rice, to begin with here for simplicity’s sake – rice is a really easy way to start – and there are so many beautiful variations available.

There are many alternatives (and although not all of them are technically grains) you can also use quinoa, millet, freekeh, buckwheat, barley or couscous – whichever you like the most, suits your budget, or is the easiest for you to find at your local store.

To really enjoy your Buddha Bowl you need to learn how to make your grains taste awesome. If they are bland you won’t enjoy the dish.

Here are some examples of our favourite ways to cook delicious rice:

Basmati Rice – Three Ways

Ingredients for two:

½ cup basmati rice
1 cup cold water
A pinch of salt

Directions:

Rinse the rice in a sieve (optional but great if you can!). Add the rice to a pot. Add water and salt, bring it to a boil. Pop the lid on top and put it on low heat for 8-10 minutes.

Check back when the time is up, fork through it to make it fluffy.

Optional but even more awesome: leave it for another 10 minutes to let excess moisture evaporate. Make sure to give the rice some extra flavour with spices and herbs!

Here are three combos you can add to the basic basmati rice recipe (serving 2):

Version 1: Indian Style – pick and choose from the spices below; experiment a little and see some exciting results! Add them to the rice as it’s cooking.

1 tsp of ground turmeric
1 tsp of cinnamon
1 tsp curry powder
3-4 cloves
2 pierced cardamom pods

Version 2: Cilantro Freshness – you can use any herbs you like but we love this version in particular.

Follow the basic recipe above but when the rice is cooked add a tbsp of olive oil, a few splashes of lime, and a handful of chopped cilantro/coriander. Season with more salt if needed. Citrusy fresh 🙂

Version 3: Sweet and Crunchy

When the basic rice is cooked stir in a handful of chopped walnuts, a handful of raisins or dried cranberries and a dash or two of balsamic vinegar.

Don’t worry if you don’t have all the ingredients to hand, throw in what you do have!

Check out Jamie Oliver’s video to see how easy cooking awesome rice really is. (But also a bit on the expensive side if you use as much safran as he does, ha!)

Mexican-Inspired Brown Rice

(you can use standard white rice as well, it cooks a little quicker too)

Ingredients for two:

1 tbsp of olive oil
½ cup of brown rice
1 cup of vegetable broth instead of water
Half an onion
Half a red bell pepper
1 tomato
A pinch of salt

Directions:

Rinse the rice in a sieve (optional). Add the olive oil to a pot and put it on medium heat. Next, add the rice.

Let it fry for a 2-3 minutes while stirring every now and then (if making the Mexican version then add half an onion, half a bell pepper and the tomato). Add water (or broth) and salt, bring it to a boil.

Cover with a lid and put it on low heat for 20 – 25 minutes. Check back when the time is up, fork through it to make it fluffy.

Optional: leave it for another 10 minutes to let excess moisture evaporate.

Check out this post by The Kitchn for an even more detailed explanation on how to cook brown rice.

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Jasmine Coconut Rice

Ingredients for two:

1/2 cup of coconut milk
1/2 cup water
Teaspoon honey
Pinch salt
1/2 cup uncooked jasmine rice

Directions:

In a saucepan, combine coconut milk, water, honey, and salt. Stir until sugar is dissolved. Stir in rice.

Bring to a boil over medium heat. Cover, reduce heat, and simmer for 18 to 20 minutes until rice is tender.

Other Flavours

Play around with the spices and liquids, add different herbs before serving, there is no right or wrong – that’s half the fun of a Buddha Bowl! Making good rice is a craft, and you’ll improve with every batch.

Other Grains

Remember we said you can use other healthy plant-based ingredients like couscous or quinoa? Well, we weren’t joking!

Trying subbing the rice for one of those – you can use the variations from above too.

Also if you’re in a rush then you can simply cook the grains in stock instead of water for an instant flavour hit – this is one of the very fastest ways to make a Buddha Bowl!

Part 2: Pick a veg and prep it the awesome way.

Now your rice or chosen grain is merrily cooking away, it’s time to get the ‘green’ ready. The green is going to be some delicious veggies and/or a leafy green that complements what you’ve made so far.

The key here is to create something tasty with a few simple ingredients.

Some evergreens are spinach, kale, cabbage, cauliflower, broccoli, asparagus, mushrooms, bell peppers, carrots, tomatoes, cucumbers, zucchini, onions, sprouts, avocado and spring onion.

But once again, there are no right and wrongs with this versatile and beautiful dish we call a Buddha Bowl.

Here are some tasty ways to get your greens and veg just right:

Sauteed Vegetables

Here we use bell peppers, but you can use whatever you’re in the mood for – or happen to have in the fridge, begging to be used up!

Ingredients for two:

2 bell peppers
1 tablespoon olive oil
1 onion
Salt and pepper
1 tbsp of balsamic vinegar

Directions:

Cut the peppers in thin strips (“julienne”). Check out this video for some cool cutting-edge cutting tips. It’s funny too. After a few giggles heat the olive oil in a large nonstick pan over medium heat.

Add the bell peppers and onion; season with salt and pepper. If you have one, add a lid on top to keep in the steam. It’s not classic sauteing, but it helps to soften the veg more quickly.

Stir occasionally! When the bell peppers are soft (after about 10 minutes) add a splash of balsamic vinegar. Devine!

A Quick and Simple Salad

Here we use lettuce, carrot and rocket but you can use whichever raw veggies you like. There’s no cooking to be done here, just a bit of prepping.

To save even more time, you can use a bag of mixed salads.

Ingredients for two:

1/4 chopped lettuce (or similar)
1 grated carrot
A handful of rocket

Directions:

Not much to say here – rinse the ingredients, peel and grate the carrot (unless it’s organic, then you can eat the skin), and chop the lettuce. Done.

Steamed Vegetables and Greens

One of the easiest and most nutritious ways to cook veg. Sounds exactly like it is. Once again, use your favourite veg, or simply what you have to spare.

Here I’m using a couple of different veg with different steaming times to give you an idea of how it goes.

Ingredients for two:

1.5 cups chopped broccoli
1.5 cups spinach leaves

Directions:

Bring about 3 cm of water to boil in a saucepan. Place the equally chopped broccoli in a steamer bowl (a metal sieve works fine too!) and place it on top of the boiling water. Cover with a lid.

Note – the veg should be above the water, not in it. After about three minutes add the spinach and let the steam finish its job.

Another three minutes should do it, and you’ll have some beautifully tender veg ready for your Buddha Bowl.

The above instructions are just an example – you can use whatever vegetables you want! Bear in mind that each veg takes a different length of time – you don’t want soggy greens!

This post has a great list of veg steaming times. To test a veg to see if it’s cooked, just poke it with a knife in the thickest area. If the knife slides in easily, it’s ready!

Part 3: Choose a legume and ‘av it the way you like.

Legumes give our Buddha Bowl a big protein punch. Think black beans, kidney beans, white beans, black-eyed peas (not the band, obviously), chickpeas, red lentils, brown lentils, peas, edamame.

Also tofu, seitan or tempeh are great too!

It usually makes sense to just use canned ones for convenience but if you already have some cooked legumes in the fridge, that’s just fantastic!

Here’s how to make your legumes really tasty.

‘Raw’ or ‘sauteed’

Legumes usually taste awesome when just drained and rinsed out of the tin.

You can pimp them a little with lime, salt, pepper, some olive oil and/or herbs. Then just add them as they are to your Buddha Bowl. It’s the quickest and simplest way.

Alternatively: If you saute veggies then add some legumes in the last 2-3 minutes of sauteing. Done.

For a Buddha Bowl truly bursting in flavour here are some extra mouth-watering ideas.

Ginger Spiced Beans

Ingredients for two:

2 garlic cloves
2 cm fresh ginger
1 tin black/kidney beans (15.5 oz / 435g)
1 tbsp olive oil
Juice of half a lime (maybe a little more)

Directions:

Grate or chop the garlic and ginger. Then fry both in oil on medium heat and in a large saucepan for a minute. Drain and rinse the beans, then add them to the pan.

Fry for a couple more minutes, adding a couple of tablespoons of water as you go. Finally, remove from the heat, add the salt, pepper and lime juice. You can mash the beans a little if you like.

Spicy Green Beans

Ingredients for two:

1 tsp olive oil
200g of green beans (a good handful), ends trimmed, chopped into bite-size pieces
2 cloves garlic, finely chopped
1 tsp soy sauce
1 tsp sambal oelek (or 2 tsp chili flakes)

Optional

1 tsp ginger, grated
1 tsp lemon juice

Directions:

Fry the garlic in oil on medium heat and in a large saucepan for a minute. Then add the green beans to the pan.

Fry for a couple more minutes, adding soy sauce and sambal oelek and optional ingredients as you go. Done.

Crispy Tofu Cubes

Ingredients for two:

1 pack of firm tofu (14oz, 400g)
4 tbsp of oil for frying, eg. peanut oil
Some salt

Directions:

Slice the tofu into cubes, a little bigger than a regular die. Get a pan and fry the cubes in oil on a medium heat for about 15 minutes until golden brown.

Stir occasionally so they won’t stick to the pan. You might have to add a little oil every now and then. Make sure to season them with salt while they’re still sizzling!

Roasted Chickpeas

Ingredients for two:

1½ Cups/ 1 standard tin cooked chickpeas
1-2 tbsp olive oil
½ Tsp Salt
½ Tsp Paprika
1 Tsp Chili Powder
⅛ Tsp Turmeric
½ Tsp Oregano

Directions:

Place all the ingredients in one large bowl and mix until chickpeas are all coated. To get nice and crispy chickpeas, place the coated peas in a baking tray and put them in a preheated oven for about 15 minutes at 200°C/400°F.

Curried Chickpeas

Ingredients for two:

1 ½ cups/ 1 standard tin cooked chickpeas
2 tbsp curry paste – think red, green, yellow, tandoori, tikka – use your fave!
2 tbsp olive oil
Salt and pepper to taste

Optional: A squeeze of lime if you have it.

Directions:

Much like above, mix all the ingredients together and coat the chickpeas evenly.

Either place them in a baking tray and roast in the oven as above, or fry in a pan on medium heat for about 8 mins for a slightly crispier option.

Part 4: Make an awesome dressing

A fancy dressing is not always necessary, especially if you’ve already pimped all the other ingredients.

If you want to keep it simple, just opt for some sambal oelek, sriracha, soy yoghurt or the good old combo of vinegar, olive oil, salt and pepper.

But at times, a dressing with an extra kick can do wonders. Here are four that definitely make any buddha bowl fun to eat. The ingredients are always enough for two servings:

Asian Style Peanut Butter Dressing

1 tbsp peanut butter
1 tbsp soy sauce
1 tbsp honey or maple syrup to make it vegan
1 tbsp vinegar or lemon
2-3 tbsp water
A pinch or two of chopped or grated ginger (dried is fine)

Spicy-Orange Vinaigrette

a good orange squeeze (about 2 tbsp)
1 tsp soy sauce
1 tsp sesame oil
1 tsp sambal oelek or sriracha
1 tsp rice vinegar

Vegan Caesar Dressing (Howie’s Favourite!)

50ml Soy milk
2 tbsp Olive Oil
½ tsp garlic powder
1 tsp mustard
1 tsp tomato paste
2 tsp vinegar
Salt & Pepper

Optional: drop of maple syrup

Red Pepper Sauce

1 red bell pepper
2 tbsp olive oil
Juice of half a lemon
½ tsp salt
½ tsp pepper
½ tsp cayenne pepper
¼ cup cilantro or parsley (you can use dried or frozen too of course)

Optional: A couple of chilies if you want it spicy!

Roughly chop the bell pepper (minus the core and seeds), and add it with the rest of ingredients to a blender or large bowl and blend!

A hand blender works really well for this. That’s it, sauce ready!

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4.92 from 75 votes

How to Make the Best Buddha Bowl + 19 Easy Recipes

Here’s an easy guide to making the most colourful buddha bowls, packed with all sorts of plant-based goodness and garnished with a tasty sauce.

Course Dinner, Lunch, Main Course

Cuisine Vegan

Diet Gluten Free, Egg Free, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 450 – 650 kcal

Type meal plan recipes, round-up

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 10

Cook Time 20

Total Time 30

Servings 2 bowls

Calories 520kcal

Author HurryTheFoodUp

Equipment

Ingredients

½ cup uncooked grains (rice, quinoa, millet, freekeh, buckwheat, barley or couscous)
3 cups leafy greens (some favourites are spinach, kale, cabbage, cauliflower, broccoli, asparagus, mushrooms, bell peppers, carrots, tomatoes, cucumbers, zucchini, onions, sprouts, avocado and spring onion)
1 cup cooked legumes (1 cup = 1 can / 15.5 oz / 435g; black beans, kidney beans, white beans, black eyed peas, chickpeas, red lentils, brown lentils, peas, edamame. Also tofu, seitan or tempeh works.)

Get Recipe Ingredients

Instructions

Step 1: Cook the grain
½ cup uncooked grains
Step 2: Prep the greens
3 cups leafy greens
Step 3: Prep the legumes
1 cup cooked legumes
Step 4: Whip up a nice dressing
Add everything together in one bowl.
Enjoy while doing the downward dog 😉

Notes

For the dressing try sriracha, soy yogurt or a combo of vinegar, olive oil, salt and pepper.

Nutrition

Nutrition Facts

How to Make the Best Buddha Bowl + 19 Easy Recipes

Amount per Serving

Calories

520

% Daily Value*

Fat

Saturated Fat

Carbohydrates

Protein

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Our Favourite Buddha Bowl Combos

As we mentioned (once or twice), part of the joy of a Buddha Bowl is doing it your own way. Experiment, have fun and try out different harmonious flavour unions.

If you’re really struggling, then here are a few of our favourites to help you on your way. And one or two not to try 😉

16. Smoked Tofu and Hummus Buddha Bowl

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4.77 from 21 votes

Protein: 21g

Calories: 426kcal

Ready in:15

Recipe by: Hauke

Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)

17. Crispy Potato Lentil Buddha Bowl

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4.82 from 11 votes

Protein: 23g

Calories: 491kcal

Ready in:40

Recipe by: Hauke

Four easy steps to a delicious and nutritious crispy, crunchy potato lunch. Make your colleagues jealous!

18. Quinoa Chickpea Buddha Bowl

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4.75 from 12 votes

Protein: 18g

Calories: 456kcal

Ready in:25

Recipe by: Hauke

This easy (and animal-friendly) lunch and dinner bowl hits all the right spots – grains, greens and a legume! What’s not to like?

Buddha Bowl FAQ

I’ve pretty much given you all the know-how to make the best buddha bowls on the planet but if there’s something you still have your doubts about, leave it in the comments below.

Are buddha bowls healthy?

A buddha bowl is a prime example of a well-balanced and healthy meal with each component providing a range of health benefits.

Besides the high levels of plant proteins, vitamins and other essential nutrients in whole grains and vegetables, there are many health benefits of consuming whole grains and there’s a wide range of medical advantages associated with vegetables.

And, the best part is, you’ll be getting the bulk of all those regardless of which grain you use for the base or vegetables you choose to include in these colourful bowls!

How long do certain ingredients keep fresh in the fridge?

Cooked quinoa lasts for 6 days
Cooked rice lasts for 5 days
Cooked beans last for 5 days
Cooked lentils last for 5 days

So, cooking up multiple servings of grains or having a half-emptied can of beans is not a problem at all.

Just refrigerate them and make another Buddha Bowl within the next couple of days. Easy.

Right then, you now know the basic tips and tricks of building a proper Buddha Bowl.

After all, it really comes down to your creativity. Just follow the basic construction ideas and you’ll be making feast after feast.

More Buddha Bowl Recipe Ideas

Mexican style couscous, 1 yellow bell pepper and 2 spring onions (chopped, raw), raw kidney beans and a splash of sweet and sour sauce.
Indian style rice, steamed spinach and curried chickpeas.
Sweet and crunchy couscous with fresh salad and a dash of your favoured sauce.
Mexican-style quinoa, sauteed bell peppers and red pepper sauce eaten cold.
Mexican style brown rice, spinach and julienned bell peppers, “sauteed” spicy white beans

I’ve only found one combination that truly didn’t work so far: coconut rice with caesar dressing. Amazing separately but they’ll be stabbing backs before we know it 😉

More Buddha Bowl Recipes

And finally – If you’re still thirsty… or even hungry for more inspiration, check out these 16 plant-based Buddha Bowl recipes.

Not all of them follow the “rules” of this guide, and some of them take longer than the usual 30 minutes you’re used to on our blog, but they’re all awesome…and vegan too!

Nourish Buddha Bowl – The classic buddha bowl
Sweet Spicy Asian Brown Rice and Pineapple Bowl – An exciting vegan buddha bowl recipe
Simple Vegan Burrito Bowl – Satisfying and Mexican!
Roasted Veggie Buddha Bowl – Includes a tasty pesto sauce
Veggie Rice Buddha Bowl – With a lemon herb sauce, cool!
Peanut Tofu Buddha Bowl – Dat peanut sauce!! 😀
Chili Orange Veggie Bowl – Steam your veg!
Rice Bowl with Sorrel, Kale, Lemon and Radishes!
Fall Buddha Bowl with Quinoa – Comforting and healthy!
Rice, Black Bean and Avocado Bowl – With a Sweet Chili Mustard Sauce!
Tropical Buddha Bowl – This is filling and refreshing at the same time
Sesame Garlic Buddha Bowl – Love the flavours of this delicious recipe!!
15 Minute Buddha Bowl – This one is fun to eat!
Winter Buddha Bowl – Lentils, sweet potato and a lovely vinaigrette
Spring Buddha Bowl – With asparagus and other amazing fresh veggies 🙂
Buddha Bowl with Red Pepper Sauce and Roasted Chickpeas – Wow!
Chickpea and Bean Lunch Buddha Bowl – fresh, simple, delicious

Did I leave anything blurry? (Ah Blurry, there’s a great song I haven’t heard for ages!) Just pop any questions in the comments and I’ll help however we can!

I’m always eager to hear any food-related story – have you made a Buddha Bowl before? What “grain, green, bean combo” did you go for?

A delicious and colourful buddha bowl is an incredibly healthy plant-based meal that’s fun and super easy to do too. If you made any of these recipes, be sure to leave some feedback telling me how it went!

The post How to Make the Best Buddha Bowl + 19 Easy Recipes appeared first on Hurry The Food Up.

Authentic Egyptian Dukkah Recipe (Four Easy Steps!)

Dave Bell — Sun, 18 Sep 2022 10:22:01 +0000

Dukkah is really something special! An Egyptian condiment made from ground nuts and whole spices, it has an incredible earthy flavor and can be enjoyed sprinkled on so many different foods, making them a million times more delicious. I’m going to show you how to make authentic Dukkah with the best flavor.

What’s more, there are so many different ways you can make Dukkah. The simplest versions sold in Egyption markets contain just mint, salt and pepper. However you can really add whatever you like, as long as the flavors complement each other. Common ingredients include cumin, sesame and coriander, all of which we have included in our recipe.

However, top chef Ottolenghi also suggests using pistachio nuts, marjoram and za’atar…so you can get creative with it, and if you don’t have the exact ingredients, don’t worry!

Ingredients

Nuts & Seeds: Sunflower Seeds, Hazelnuts, Almonds
Nuts and seeds form a crunchy, rich base for the dukkah. You can mix these up and include whatever you’ve got in the cupboard (pumpkin seeds are a good shout!) but these 3 are an excellent place to start!

Whole Spices: Fennel Seeds, Coriander Seeds, White Sesame Seeds, Black Sesame Seeds
Toasting these spices really releases their flavour. If you really can’t get hold of whole spices, ground spices will also do, though it will change the consistency of the finished product.

Ground Spices: Cumin, Green Pepper, Sweet Paprika, Sea Salt
Ground spices round off your homemade dukkah seasoning with their subtler flavors. The smokiness from the paprika is particularly something you don’t want to miss out on!

Health Benefits of Dukkah

Dukkah provides a punchy blend of nutrients, thanks to the nuts and seeds that are the main ingredient.

Nuts have a whole host of health benefits including reducing our risk of cardiovascular disease and helping to control blood sugar levels! In our dukkah we use a mix of almonds and hazelnuts, both of which are high in healthy fats, dietary fibre and protein.

Nuts can help you to feel fuller for longer which could be great if you’re trying to lose weight – they reduce the risk of overeating.

Hazelnuts and almonds also contain vitamin E which can strengthen the immune system and maintain healthy eyes, and niacin (vitamin B3) which helps us release energy from the food we eat and can support nervous system function.

Seeds are packed full of healthy fats and fibre. In our recipe you’ll find a mix of super-seeds including sunflower seeds which are rich in B vitamins and sesame seeds, which are known for their high vitamin E and calcium levels.

This said, you won’t be getting these nutrients in huge quantities as dukkah is typically consumed in small amounts, however you can rest assured that this is one of those healthy recipes that can only be a positive addition to your diet.

How to make the best Dukkah

Gently roast the hazelnuts, almonds and sunflower seeds in a dry skillet over a medium heat. Once the nut mixture is smelling toasty (approx. 3 minutes), take them off the heat and pop them in the blender. DO NOT BLEND YET!
Add the whole spices, except the black sesame seeds, to the pan and toast them in a single layer. They should only need about 2 minutes. Add them to the blender too! Pulse a couple of times. We are looking for a crunchy mix here, not a coarse powder, so don’t over blend.
Finally, add the ground spices and black sesame seeds. Give it one last whizz!
Store it in an airtight jar at room temperature and enjoy whenever you fancy!

Dukkah FAQs

Can I make it ahead?

Yes! This is best made ahead of time and stored in an airtight container for use at a later date. All the ingredients are dry, so it will last for a long time and remain a flavorful spice blend.

What is Dukkah made from?

Dukkah is an Egyptian nut, seed and spice blend often made using almonds, pine nuts, cumin, coriander, mint and others. The ingredients can be varied according to taste and availability!

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What do you put Dukkah on?

The traditional way to serve dukkah is sprinkled on top of other foods. I suggest salads, roast veggies, yogurt, eggs or soup.

What does Dukkah spice taste like?

Dukkah tastes fragrant, smoky, earthy and nutty, with added freshness from the cumin and coriander! If you’ve tried Za’atar, it is similiar to that in many ways.

Dukkah Variations and Alternatives

As I’ve mentioned, this middle eastern spice blend is very adaptable. There are many delicious ways to prepare it.

You’ve seen what our version uses, but you could also make your own dukkah blends using: walnuts, pistachios, cayenne pepper, pine nuts, fresh thyme, pecans, marjoram, mint. The only things that I would always recommend keeping from the recipe card are cumin and coriander.

This mix is already gluten-free, vegan, and dairy-free!

What our Readers are Saying

Wow!!! finally made a batch -forgot the black sesame seeds and put 1 tbsp of coconut sugar too – and the divine smell from first the frying pan and then from the blender mixing warmed and roasted goodies! This all resulted in a wide grin on my face, oriental scent in my kitchen and naturally drooling all over anticipating dukkah-coated chicken breast fillets tonight! The ready made dukkah-blends cost a fortune at a special boutiques and this took less than 10 minutes to prepare! Cost is next to nothing considering how many batches one can make of the ingredients! Thanks so much for this recipe 🙂
Elisa ⭐⭐⭐⭐⭐

Made this Dukkah its really good! thanks for the recipe 🙂
Liz ⭐⭐⭐⭐⭐

I’m so glad I found this recipe. WONDERFUL. A huge THANK YOU for crafting this wonderful, delicious spice blend.
Mary EO ⭐⭐⭐⭐⭐

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4.85 from 26 votes

Authentic Egyptian Dukkah

Want to learn how to make dukkah? Try our simple recipe for the spice blend you’ll soon be sprinkling on everything!

Course Dips & Sauces, Salads, Sides

Cuisine Egyptian

Diet Gluten Free, Egg Free, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories Above 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5

Cook Time 5

Total Time 10

Servings 1 big jar

Calories 992kcal

Author HurryTheFoodUp

Equipment

Ingredients

2 tbsp sunflower seeds
½ cup hazelnuts (or walnuts)
2 tbsp almonds
1 tsp fennel seeds
3 tbsp coriander seeds
3 tbsp sesame seeds, white
1 tbsp cumin, ground
1 tbsp green peppercorns
1 tbsp sweet paprika powder
2 tbsp sesame seeds, black
1 tsp sea salt (coarse)
1 tsp black cumin (nigella seeds)

Get Recipe Ingredients

Instructions

Gently roast the hazelnuts, almonds and sunflower seeds in a pan. About three minutes will do it. Take them out and pop them into a blender.
½ cup hazelnuts, 2 tbsp almonds, 2 tbsp sunflower seeds
Next, slowly roast the fennel seeds, normal cumin, coriander, and white sesame seeds. These won’t take as long – about two minutes should do it.
1 tsp fennel seeds, 3 tbsp coriander seeds, 1 tbsp cumin, ground, 3 tbsp sesame seeds, white
Put the second batch into the blender as well and just press the pulse button a couple of times. We’re looking for a nice crunchy mix here, not a powder. Finally add the green pepper, sea salt, black sesame seeds, black cumin and paprika powder and give it a last quick blend.
1 tbsp green peppercorns, 2 tbsp sesame seeds, black, 1 tsp sea salt, 1 tsp black cumin, 1 tbsp sweet paprika powder
Put it all in an airtight glass. Done! Use it to intensify soups, dips and salads or treat yourself to an oily bread and dukkah. You won’t look back.

Notes

IF YOU LIKED THIS RECIPE: find something awesome to sprinkle it on! Anything goes – whether it’s this Creamy Broccoli Pasta, this Vegan Potato Soup or even this High Protein White Bean Dip. Have fun!

Please note that the nutritional chart included is for the entire jar, and would be roughly 32 tbsp.

Jansen – thanks a lot for bringing some Egyptian flavours into our kitchen. What a cool recipe!

Nutrition

Nutrition Facts

Authentic Egyptian Dukkah

Amount per Serving

Calories

992

% Daily Value*

Fat

129

Saturated Fat

Sodium

2359

103

Potassium

1514

Carbohydrates

Fiber

113

Sugar

Protein

Vitamin A

3580

Vitamin C

6.9

Calcium

841

Iron

21.7

121

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed this authentic Dukkah recipe! Let me know how you used it in the comments below.

The post Authentic Egyptian Dukkah Recipe (Four Easy Steps!) appeared first on Hurry The Food Up.

How To Make An Acai Bowl (Homemade Acai Bowl Recipe)

Hauke Fox — Wed, 14 Sep 2022 13:12:22 +0000

The acai smoothie bowl trend has been HOT in recent years! I bet you’ve seen them sold at a painful price in your fave cafés, as the most incredible new superfood to hit the market. We have too – which is why we decided to learn how to make an acai bowl at home! Cheaper and guaranteed healthy!

Ingredients

Acai puree
You can pick up acai packets in the grocery store these days! A frozen acai packet is the most common form, and the frozen fruit contains as many nutrients as the fresh berries! Alternatively, try acai powder and 3-4 ice cubes.

Banana
The banana is added to the blender with the pureed acai berries, to add some healthy potassium and filling fibre. If you want your acai bowl to be super ice-creamy, a great way to achieve this is by freezing the banana!

Frozen Berry Mix
Also added to the high-speed blender, to bulk out the acai berries, add flavour and vary the nutritional profile.

Oats
Oats add more fibre to your acai bowl, to make it more filling than fruit alone!

Soy Milk
This makes your bowl creamier! You can also use almond milk, oat milk, coconut milk! Or just stick to dairy!

Maple syrup / honey
There is no added sugar in this homemade acai bowl recipe – we stuck to natural sweeteners.

Coconut Flakes
These make a delicious topping, with a rich, nutty flavour!

Chia Seeds
A super healthy addition to the bowl, and one that will keep you full for hours!

Tropical Fruits – ie. Mango
With their healthy profile, vibrant color and delicious flavour, mangos are great thing to top your acai bowl with. But don’t be afraid to experiment – the choice of toppings is endless!

How many calories in an Acai bowl?

This really depends on what toppings you choose, but if you follow our recipe you should end up with approximately 374 kcal. It also contains 10g protein per serving.

A quick overview of the nutritional profile of this healthy breakfast:

kcal 374kcal

Carbs 64g

Fat 9g

Protein 10g

Health benefits of Acai

What actually makes a healthy acai bowl so good for you? What is it about those funny little berries? Acai berries have a pretty unique nutritional profile. They are rich in heart healthy fats, but contain relatively few calories. They contain little protein, but still have 19 different amino acids! They also contain more antioxidants than most berries.

So while you won’t be smashing through your protein intake (unless you add protein powder or maybe peanut butter to the mix), you will be getting a big helping of the fat, fibre, and nutrients you need to be healthy!

They are actually the perfect weight loss breakfast – 374 kcal, 9g fat, 10g fibre is a great balance, which will keep you going until lunchtime. Check out our 7 Day Free Weight Loss Plan to see how you could work this acai bowl into a weight loss diet.

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Easy vegetarian recipes only
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How to make an Acai bowl

Time needed: 5 minutes.

Prep
Throw the frozen berries, acai, banana, non-dairy milk in a blender and whizz until smooth! (If you are using frozen acai, make sure you break it up into a few pieces before chucking it in the blender. If you are using the powder and ice cube combo, make sure your blender can handle the ice!)
Serve
Pour the smoothie mix into a bowl and top with your favourite toppings! Simple!

Acai bowl FAQs

Can I make them ahead?

I wouldn’t recommend blending the acai base ahead of time as it can lose its creamy texture when refrozen.

However, a cool meal prep idea is to prep your frozen acai, banana, berries etc in zip lock bags, keep them in the freezer, so you can just add it all to the blender when you’re ready!

You could do the same for toppings – ie. pre-chopping fruit and making sure you are stocked up on dry toppings at the start of the week.

What is an acai bowl made of?

The base is made of acai berries, usually blended with other fruit and plant milk or juice, to give a smooth texture and to bulk out the berries (which can be quite expensive!)

The toppings are where you can get creative!

What liquid do you use for acai?

Milk or fruit juice are good liquids to use in your acai berry base. You don’t need too much though, as the frozen berries themselves will release water once you start blending them.

Be wary of adding fruit juice and check the sugar of any milk alternatives – you could end up with a far higher sugar content than you intended!

Is it cheaper to make acai bowls at home?

Yes! Naturally, any acai bowl in a cafe will have a big markup. You may pay more upfront to buy the ingredients for acai bowls, because you will have to buy enough for multiple bowls.

But the individual cost will undoubtedly be lower.

What is in the bottom of an acai bowl?

The bottom of the acai bowl is the acai berries! These are usually blended with a mixture of other berries, maybe a banana and some milk.

You are welcome to experiment with this base, only the acai berries have to stay!

Acai bowl variations

This recipe is already vegan! It uses plant milk and maple syrup, though you are welcome to use dairy milk and honey if you aren’t vegan.

For those of you who are gluten-free, just make sure you use gluten-free oats. The rest is good to go!

The fat content is pretty reasonable, but if you want to lower it, replace the chia seeds, coconut flakes and nuts with lower fat alternatives, like more fruit.

If you need higher fat, a dollop of peanut butter never goes amiss! You could also add ripe avocado to the smoothie base – their bland flavour should be masked by the berries, banana and syrup!

There are endless variations of toppings. Try sprinkling some granola and sliced banana – this is the basic traditional acai bowl you can buy on any Brazilian beach! Let us know your favourite combinations in the comments!

More breakfast bowl recipes

If you’re after another healthy breakfast bowl, you should check out these overnight oats , or this yogurt and granola bowl. I am also very proud of our chia breakfast pudding.

What our readers are saying

I made this this morning… so delicious!!
Susan ⭐⭐⭐⭐⭐

Thanks so much for posting this recipe! It’s so simple and I already had a couple of these ingredients in my home. I’ve made these bowls a couple of times already and they are just so delicious. Looking forward to trying other variations of this.
Theresa ⭐⭐⭐⭐⭐

Anything else?

Before I go – let me address the elephant in the room! It’s pronounced: ah-sigh-ee!

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4.84 from 24 votes

How to make an Acai Bowl (Homemade Acai Bowl Recipe)

Want to make your own acai bowl but don’t know where to start? Learn how to make an acai bowl here! Simple & healthy!

Course Breakfast, Desserts

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5

Total Time 5

Servings 1 bowl

Calories 374kcal

Author HurryTheFoodUp

Ingredients

1 handful berry mix, frozen
1 banana (frozen)
1 pack acai puree (or 2 tsp of acai powder with 3-4 crushed ice cubes)
3-4 tbsp rolled oats
⅔ cups soy milk (or rice milk, just keep it gluten-free if needed)
1 tsp maple syrup (or honey for non-vegans)

For garnish

Get Recipe Ingredients

Instructions

To get it really ice-creamy first peel and put the banana into the freezer for two hours.
1 banana
To make the acai bowl add frozen banana, berries, acai puree, rolled oats, soy milk and maple syrup into the blender and blend until smooth. If you use a frozen pack of acai puree make sure you break it in a couple of places before you throw it into a blender (put it under a hot tap water for a couple of seconds before breaking). If you go the powder + ice cube route be sure your blender can handle it!
1 handful berry mix, frozen, 1 pack acai puree, 3-4 tbsp rolled oats, ⅔ cups soy milk, 1 tsp maple syrup
Now garnish as you wish and enjoy!
coconut flakes, chia seeds, fruits, mango, almonds, chopped

Notes

Thanks Gisele for passing over so many awesome acai recipes! Besos 😀

If you liked this acai bowl then you’ll definitely need to try our Avocado Fitness Smoothie, this Natural Chia Seed Energy Drink (originates from the ancient Mexican Tarahumara tribe), a superior Blueberry Banana Protein Smoothie, sweet and tangy Quinoa Chickpea Buddha Bowl and the ultimate guide on How to Make a Burrito Bowl.

Nutrition

Nutrition Facts

How to make an Acai Bowl (Homemade Acai Bowl Recipe)

Serving Size

465 g

Amount per Serving

Calories

374

% Daily Value*

Fat

Saturated Fat

2.1

Sodium

Potassium

765

Carbohydrates

Fiber

10.1

Sugar

31.7

Protein

Vitamin A

850

Vitamin C

34.7

Calcium

Iron

2.3

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post How To Make An Acai Bowl (Homemade Acai Bowl Recipe) appeared first on Hurry The Food Up.

The Vegetarian Health and Longevity Podcast!

How to Make a Salad in a Jar + 21 Stunning Recipes

Table of Contents

How to make the very best salad in a mason jar

The Upside Down

What is a mason jar?

How to layer mason jar salads

Salad in a jar: the ultimate guide!

Layer 1:

Layer 2:

Layer 3:

Layer 4:

Layer 5:

Layer 6:

Store:

How to Pack a Salad in a Jar

Equipment

Ingredients

Instructions

Notes

Nutrition

Quick diversion:

Salad in a Jar FAQs

How do you keep a salad fresh in a jar?

How long does a salad stay fresh in a mason jar?

Why do people put salads in Mason jars?

How do you pack a salad?

How long do certain ingredients stay fresh in the fridge?

How long do certain dressings stay fresh in the fridge?

What’s the best jar size and where can I buy them?

Overnight Oats For Weight Loss – 7 Ways in 5 Minutes!

Jump to

Ingredients and substitutions

Can I use instant oats?

How many calories are in overnight oats?

Health benefits of overnight oats

The best breakfast to lose weight

Can overnight oats help you lose weight?

How to make the best overnight oats

Prepare

Assembly

The morning after

Ready

Do you have to soak the oats overnight?

Pitfalls to avoid

How to store

How long do overnight oats stay fresh?

Overnight oats FAQs

Overnight oats variations and alternatives

Our 7 best overnight oats for weight loss

1. High-Protein Overnight Oats (No Protein Powder)

2. Peach Cobbler Overnight Oats

3. Chocolate Banana Bonkers Overnight Oats

4. Tropic Thunder Overnight Oats

5. Apple Inc. Overnight Oats

6. Blueberry Cheesecake Overnight Oats

7. Grapes ‘N Roses Overnight Oats

Best flavours for overnight oatmeal

Are overnight oats good for people with allergies?

More oats recipes

Best Overnight Oats For Weight Loss

Ingredients

Optional:

Instructions

Nutrition

What our readers are saying

Baked Potato By Microwave: 8 Perfect Potato Recipes

Jump to

How to microwave bake a potato: step by step

How long to microwave a jacket potato?

What power to microwave a potato at?

How to microwave more than 1 baked potato?

Summary: how to make baked potatoes in a microwave

Decide

Prepare

Place

Microwave

Fill

Microwave baked potato recipes

The Original