Mason Jar Blueberry Yogurt Parfait

Did anyone make the New Years resolution to eat better? Well if you did, then I am sure you have heard a lot about how important it is to get a healthy breakfast. I am one of those people who love breakfast food (breakfast lovers: you know who you are) so I typically have no problem making myself a nice breakfast in the morning to fuel my day.

Despite all of my love for the first meal of the day, I had a lot of difficulty last week trying to get myself breakfast! I have had to get out the door super early (5:15am), and I was struggling to throw together something to eat that could satiate my hunger and give me energy to make it through the morning. That is, until I thought up this little yogurt parfait here.

IMG_5641

“Today I will be happier than a bird with a french fry”…because I have this delicious yogurt parfait!

 

Part parfait, part overnight oatmeal, this breakfast-to-go has it all: whole grains, fruits, and protein. I know I am super late jumping on the mason jar train, but I am so glad I did. This is just the cutest little breakfast I have ever seen! And this mason jar packs a filling and nutritious punch. If trying to get a healthy breakfast to-go is your challenge, then look no further than this adorable and customizable start to the day.

Mason Jar Blueberry Yogurt Parfait (serves 1)

IngredientsIMG_5640

  • 1/2 cup plain Greek yogurt
  • 1/2 cup vanilla Greek yogurt (or any yogurt flavor of your choice!)
  • 1/2 cup rolled oats
  • 1/4 cup blueberries (or any fruit of your choice!)
  • Ground cinnamon
  • Mason jar

Directions

  1. The night before: layer the yogurt, berries, and oats into the mason jar in whatever order you would like. Sprinkle cinnamon over the top, if desired. Cover mason jar with lid and store in the refrigerator.
  2. The next morning: grab your mason jar out of the fridge, grab yourself a spoon, and have breakfast whenever you’d like!

Nutritional Information:

  • Calories: 250
  • Protein: 21g
  • Carbohydrates: 39g
  • Fiber: 2g
  • Sugars: 25g
  • Calcium: 348 mg
  • Potassium: 499 mg
  • Sodium: 134 mg

 

 

 

Advertisements

Tilapia Fish Tacos

IMG_5365

I hope everyone had a wonderful holiday season and a Happy New Year!

Now that I have gotten my fair share of holiday food (a lot of it), I am ready to eat something light and flavorful. And when I want something for dinner that fills me up without making me feel unpleasantly full, I cook fish.

Fish is such a wonderful protein, and it’s my favorite for so many reasons. Because fish has such a light flavor and texture, it’s easy to add things too. Wanna bake salmon in pesto butter? Sounds yummy. Gonna grill some swordfish and top it with mango salsa? I am coming over for dinner. Fish is also extremely easy to cook. Baking fish in the oven has been my go-to this fall, and I can make dinner in 15-20 minutes if the entrée is fish. On top of all of these amazing things about fish, this lean protein is a great source of omega-3 fatty acids (the good kind of fats!). And since the American Heart Association  recommends eating two servings of fish per week, I am more than happy to oblige by making these Tilapia Fish Tacos.

Baking the tilapia for this recipe is a breeze, and my super-simple guacamole is citrus-y and perfect atop these tacos. Add whatever ingredients you fancy!

Tilapia Fish Tacos

Ingredients:

  • 1 lb fresh tilapia
  • 2 Tbsp taco seasoning
  • 1 package whole wheat tortillas
  • 1/2 cup brown rice
  • 1 Tbsp vegetable oil
  • 1 can black beans, drained and rinsed
  • 2 avocados
  • 1/4 cup pico de gallo
  • 2 Tbsp red onion, minced
  • 2 limes
  • 1 tomato, diced
  • 2-3 leaves Romaine lettuce, sliced
  • Salt and Pepper

Super Simple Guacamole

Ingredients

  • 2 avocados
  • 1/2 cup pico de gallo
  • 1/4 cup diced red onion
  • lime juice, to taste
  • Salt and Pepper, to taste

Directions:

  1. Preheat oven to 425 degrees Fahrenheit. Line a baking pan with aluminum foil. Place fish on pan and sprinkle both sides with taco seasoning. Cook tilapia in the oven for 10-15 minutes.
  2. While fish is baking, place 1/2 cup of brown rice with 1 cup of water, 1 Tbsp vegetable oil, and a sprinkle of salt in a saucepan on medium-high heat. As soon as water begins to boil turn heat to low and cover the saucepan with a lid. Remove saucepan from heat when the water has completely boiled off from the rice.
  3. Mash 2 avocados with pico de gallo and red onion. Add salt, pepper, and lime to taste.
  4. Assemble tacos as you please. Enjoy!