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21 Simple, Quick, & Easy Meals
All tagged Oat Milk
This Superfood Mint Chocolate Chip Smoothie is packed with antioxidants and anti-inflammatory superfoods, from cacao and cacao nibs, to gut-healing cauliflower and iron-rich spinach. The frozen cauliflower adds creaminess without you needing to add a banana! And the coconut is a healthy fat that helps your body absorb all of the nutrients from the mint and spinach. The cacao nibs make you chew your smoothie, which slows down your consumption and creates mindful eating.
Creamy Roasted Acorn Squash is the quintessential cold-weather meal! It’s savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove. Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess. Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner. It will last in the fridge for 3-4 days or in the freezer for 2-3 months!
Serves: 6
Prep time: 20 minutes
Cooking time: 40 minutes
What (your ingredients):
2 acorn squash, sliced in half and seeds removed
2 cups boiling water
2 tablespoons olive oil
1 yellow onion, diced
2 large carrots, sliced into small pieces
¼ teaspoon salt
2 cloves garlic, finely sliced
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
½ teaspoon cinnamon
2 tablespoons flour
3 cups veggie broth
1 tablespoon coconut sugar
½ cup oat milk
How (your directions):
Heat oven to 400°F.
Place acorn squash, cut side down, into a baking dish. Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.
Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.
Add diced onion, carrots, and salt. Sauté and stir for 3-4 minutes, until the onion is translucent.
Add finely sliced garlic, ground cloves, nutmeg, and cinnamon. Sauté for one minute.
Add flour and stir for one minute.
Slowly add veggie broth, stirring continuously as the mixture thickens.
Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.
When the squash is done, remove from the oven, and allow to cool for 5 minutes. Then, using a spoon, scoop out the tender squash flesh and add to the soup.
Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.
Add the coconut sugar and stir until dissolved. Add the oat milk and stir until combined.
Serve hot!
Why (the science): Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention.
I love a Pear and Almond Tart for dessert, but it’s not an everyday indulgence. So, to enjoy one of my favorite desserts, I made a smoothie version that I can enjoy as breakfast, as a light and simple dessert on a weekday evening, or as an afternoon pick-me-up! It comes together in less than 5 minutes, and is incredible for digestion, as well as for keeping energy levels up and stable 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 Bartlett pear, core and stem removed
¼ teaspoon cinnamon
1/8 teaspoon ground ginger
1 tablespoon almond butter
1 cup oat milk
1 pitted date
How (your directions):
Add all ingredients to a blender and blend on high for 30 seconds.
Enjoy immediately!
Or pour into an ice-cube tray, freeze, and blend with water or oat milk when ready to drink.
Why (the science): Pears are incredible for digestion! If you’re suffering from constipation, the fiber in pears promotes regularity and healthy digestion 😊
Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender. Think of it as an exciting alternative to overnight oats! Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds. Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go. Buckwheat helps prevent blood sugar spikes, so you won’t feel an energy crash after this naturally sweet breakfast.
Serves: 4
Prep time: 10 minutes (then allow to soak 4 hours or overnight)
Cooking time: 0 minutes
What (your ingredients):
1 cup buckwheat groats, soaked 4 hours or overnight in water
½ teaspoon cinnamon
1 pear, roughly chopped
1 ½ cups oat milk
1 tablespoon chia seeds
Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice
How (your directions):
Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.
Once soaked, drain and rinse buckwheat.
Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.
Blend on high for 60 seconds until smooth.
Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.
Enjoy immediately or refrigerate and enjoy throughout the week.
Why (the science): Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.
Looking for a cozy and warming drink to help you through the impending Midwest winter? Try Golden Milk, a dairy-free and caffeine-free drink to stop inflammation in its tracks! The pepper and coconut oil help you absorb more of the turmeric’s superpowers, so be sure to add them to your Golden Milk.
Serves: 1
Prep Time: 3 minutes
Cooking Time: 3 minutes
What (your ingredients):
1.5 cups oat milk or unsweetened almond milk
½ teaspoon turmeric
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
Pinch of black pepper
1 teaspoon coconut oil
1 teaspoon maple syrup (optional)
How (your directions):
Add all ingredients to a saucepan, and heat over medium heat for 3-4 minutes. Whisk constantly.
Tip: If you want your Golden Milk even frothier, add the warm drink mixture to a blender and blend on high for 30 seconds. Enjoy immediately.
Why (the science): Turmeric is both gut-healing to improve your immune system and manage your weight, as well a brain health booster!
In Switzerland, this breakfast is part of every breakfast buffet, and for good reason- it’s so filling and satisfying! You know, for those long ski days or hiking excursions up the Alps 😉 So easy to make, this recipe is great for beginners in the kitchen. Swiss Bircher Muesli also lasts in the fridge for 4-5 days, so this recipe can last for a week of ready-made breakfasts.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 0 minutes (refrigerate 2 hours or overnight)
What (your ingredients):
1.5 cups muesli
1.5 cups plant milk (I used 1 cup Unsweetened Original Ripple and 1/2 cup oat milk)
1 cup almond yogurt (Kite Hill is excellent)
1 teaspoon orange zest
Juice of 1 orange
1 teaspoon vanilla extract (optional)
2 apples (1 diced, 1 grated) covered with 1 teaspoon lemon juice (prevents browning)
Favorite Toppings: berries, hazelnuts, walnuts
How (your directions):
Combine all ingredients in a large bowl. Refrigerate overnight.
Enjoy with your favorite toppings!
Why (the science): Oats contain soluble fiber, which helps lower “bad “LDL cholesterol!
