low calorie

Simple Chai Spice Granola

Granola is a staple in my pantry whether homemade or store-bought. I look for brands that have less than 7-8 grams of sugar per serving. My favorites are Grandy Oats or Nature’s Path Organic (see more dietitian approved brands here).

Making granola at home is actually quite easy. This recipe takes no more than 30 minutes and is a great recipe to meal prep for a quick, healthy breakfast or snack.

I like to keep my recipes simple and adaptable. We're not all chefs and we definitely don't have to be in order to eat healthy. Feel free to use whatever ingredients you have on hand - you will see some ideas and notes listed in the ingredients below. For this recipe, I used chai spice but feel free to adjust it to use whatever spices you have on hand (cinnamon, turmeric, and pumpkin pie spice would all be great!). 

Buckwheat is a type of (gluten-free) grain and gives this granola a really nice earthy taste. I highly recommend the buckwheat but feel free to substitute it for extra oats or another whole grain like quinoa.

To make your own chai spice . . .

Combine the following ground spices . . .
1 Tbsp ginger + 2 tsp cinnamon + 1 tsp cardamom + 1 tsp allspice + 1 tsp cloves

 

Ingredients:

Dry:
1 cup old-fashioned oats
1/2 cup roasted buckwheat (also known as kasha)
1/2 cup chopped almonds (walnuts or pecans would be good too)
1/4 cup dried currants, cranberries, or fruit of your choice
2 Tbsp hemp seeds

Wet:
2 Tbsp nut butter (I used 1 T peanut butter, 1 T tahini)
1 Tbsp milk, any kind
2 Tbsp honey (or real maple syrup)
2 tsp chai spice
1 tsp pure vanilla extract

Directions:

1. Preheat oven to 325. Line your baking sheet with parchment paper or a silpat baking sheet.
2. In a medium sized mixing bowl, combine all dry ingredients except the dried fruit. Set aside.
3. Combine all wet ingredients in a separate, smaller mixing bowl. Whisk to combine.
4. Add the wet ingredients to the dry and mix thoroughly with your hands.
5. Spread on your baking sheet.
6. Bake for about 30 minutes or until it starts to get golden brown. Add the dried fruit with about 10 minutes left to prevent burning.
7. Sprinkle on yogurt or eat by the handful!

Simple Chai Spice Granola.jpg
 

Healthy Egg Muffins (video)

 
healthy egg muffins
 

These Egg Muffin Cups are the perfect make ahead breakfast to keep on hand for busy, on-the-go mornings. Pair a few muffins with a side of fruit or avocado toast for a balanced meal.

 

This recipe video is part of the #letsberealmeals Instagram hashtag project, sharing simple, realistic, and healthy recipes that have less than 10 ingredients and take less than 30 minutes to make. Follow along here.


Makes 1 Dozen Egg Muffin Cups

Ingredients:

1 dozen eggs
1/2 cup milk of choice
1 1/2 cups veggies, diced (anything you have on hand will work - kale, spinach, tomatoes, broccoli, peppers, mushrooms, etc.)
1/4 cup cheese (optional or use whatever is in your fridge - I've used parmesan, mozzarella, & cheddar)
1 tsp baking powder (optional, but it makes them puff up nicely)
1/4 tsp pepper
1/4 tsp salt

 

Directions:

1. Preheat oven to 350 F and grease a muffin tin.

2. Crack the eggs into a large mixing bowl. Whisk until combined.

3. Add the milk, veggies, cheese, baking powder, salt & pepper, and mix to combine.

4. Divide the egg mixture evenly into your greased muffin tin. 1/3 cup measuring cup works great to scoop and pour.

5. Top the muffins with another sprinkle of cheese.

6. Place on the center rack of the oven and bake at 350 for 22 minutes or until the eggs are set and slightly golden.

7. Serve immediately or allow to cool and store in the fridge or freezer or an easy grab and go option. Enjoy!

Simple Black Bean Burgers

 
black bean burgers
 

Even my meat-loving boyfriend approved of these! They're super easy to make with ingredients you likely already have on hand. Serve with a side salad & sweet potato fries, buns, ketchup, & mustard or top with avocado and put it on a salad. I usually make extras to freeze and save for lunches throughout the week. 


Ingredients:

2, 15oz cans of black beans, drained & rinsed
1 cup Old Fashioned oats
1 egg
1 cup mushrooms & onions, finely chopped & sauteed (~ 1/2 an onion & 4oz white mushrooms)
1 tsp cumin
a dash each of salt & pepper

Directions:

1. Preheat oven to 350 F and lightly grease a baking sheet or line with parchment paper or a silpat mat (my fave!)

2. Dump your (drained & rinsed) black beans into a medium sized mixing bowl and mash with a fork or potato masher, leaving a few chunks for texture. Set aside.

3. Saute your mushrooms in onion in a saute pan over medium heat until onions are translucent and mushrooms are tender.*

4. Add all ingredients to the black beans. Mix with your hands and form into ~8 burger patties.

5. Place patties onto prepared baking sheet.

6. Bake at 350 for 20 minutes.

7. When the burgers have finished baking, finish them on the stove to crisp up the edges. Heat a splash of olive oil in a saute pan. Place a few burgers on the pan and fry for 1 minute on each side or until golden brown.

8. Serve with ketchup and mustard!

 

*Note: I sauteed a whole yellow onion and 8oz container of white mushrooms, then scooped out 1 cup from this batch. I used the leftover onions & mushrooms in eggs - but you could also use them on avocado toast, salads, in wraps, etc.