11. LEMONY STRAWBERRY OAT SOAK WITH KIWI MINT
The oat soak is like pre-cooked oatmeal, but better because you can eat it warm or cold. Instead of cooking the oats in water, they absorb the protein-rich milk and yogurt as they soak, giving them great flavor and creaminess. The addition of chopped strawberries gives the soak a pink tint, and a garnish of kiwi and mint is pretty and tasty.
RD tip: This recipe boasts 5g fiber and 8g protein, which helps you feel full longer. To maximize your feelings of fullness, drink a glass of water with this breakfast, which helps slow digestion and keeps you from getting hungry for a few hours.
Ingredients
- 1 cup (88g) rolled oats
- 1 cup (240ml) skim milk
- 1 cup (240ml) 0% plain yogurt
- 2 cups (288g) strawberries, divided
- 2 teaspoons lemon zest
- 1 tablespoon maple syrup
- 2 medium kiwi fruit, peeled and chopped
- 2 tablespoons fresh spearmint, thinly sliced
Directions
In a 3–4 cup (480–720ml) storage tub, combine the oats, skim milk and yogurt, and stir to mix. Chop half of the strawberries very finely, and add to the oat mixture with any juice that they release. Add the lemon zest and maple syrup. Stir well. Cover and refrigerate for at least 6 hours or up to overnight.
Chop the remaining cup of strawberries and place in a small bowl. Add the kiwi and mint and toss to mix.
Serve 3/4 cup (66g) of the oat mixture topped with about 6 tablespoons of the fruit.
Serves: 4 | Serving Size: 3/4 cup oats, plus 6 tablespoons topping
Nutrition (per serving): Calories: 186; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 75mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 18g; Protein: 8g
12. SUGAR-FREE WATERMELON STRAWBERRY AGUA FRESCA
Naturally sweetened, this refreshing drink by Healthy Nibbles & Bits makes for a hydrating tonic on a hot summer day. The antioxidants are also great for your hair and skin. Simply infuse water with watermelon and strawberries, add herbs of your choice, and let sit.
Ingredients
- 5 cups (750g) watermelon, cubed
- 1 cup (300g) strawberries, chopped
- 1 tablespoon lime juice
- 3/4 (180ml) cup unsweetened apple cider
- 2 cups (475ml) water
- ice cubes
Optional garnishes
- lime slices
- cucumber slices
- mint leaves
Directions
Blend watermelon, strawberries, lime juice, apple cider and water until smooth. Taste for sweetness. Add more watermelon or apple cider if you want a sweeter beverage.
Serve the drink immediately or refrigerate it for an hour to let the flavors set. If you are refrigerating it, consider adding cucumber slices and a few sprigs of mint to up the flavor.
Serve agua frescas with ice and garnish with lime and cucumber slices or mint leaves. Refrigerate leftovers for up to three days.
Serves: 4 | Serving Size: 1 1/4 cups
Nutrition (per serving): Calories: 100; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 9mg; Carbohydrate: 23g; Dietary Fiber: 2g; Sugar: 19g; Protein: 1g
Nutrition Bonus: Potassium: 281mg; Iron: 3%; Vitamin A: 22%; Vitamin C: 68%; Calcium: 2%