Finding the balance of physical and mental health through adventures and fitness

Tag Archives: oats

What happens when I find things in the pantry I forget I had? I start skimming through Pinterest so I can make it a fun consumable and get it out of the pantry. Today’s adventure was with a can of pumpkin puree. In the fall I always have a can on hand and I won’t lie I was surprised when I found a can today. After going through some pins, I got an idea of the basis for a protein bite or protein ball, let’s be real though, 5g of protein doesn’t make something a protein snack. It does, however, support the well rounded nutrition in a snack, but I just can’t call it a protein ball.

So with a can of pumpkin, some protein and a canister of oats I made some magic in the kitchen.

What You’ll Need

  • 120g or 1.5 cups of oats
  • 264g of canned pumpkin
  • 1 scoop of protein – I used a sample of Sun Warrior vanilla vegan protein
  • 30g of 1/4 cup of unsweetened coconut flakes
  • 3T of Splenda
  • 2tsp of vanilla extract
  • a few dashes of cinnamon


  1. In a medium mixing bowl, weigh out your oats.
  2. In the same bowl, weigh out your canned pumpkin. I added pumpkin a little at a time until the oats were sticking together.
  3. Mix in Splenda, cinnamon and vanilla extract. I added cinnamon a little at a time until I got the taste I wanted. At this point it tastes like an unsweetened pumpkin pie mix.
  4. Add in protein powder. As I’m using up the pantry, I used a sample of vegan protein powder. You can use any protein powder. A basic flavor may be best like cinnamon roll, vanilla or snickerdoodle. I don’t think there would be an issue using whey, casein or a blend. *If you find that the casein or blend protein makes the mix hard to combine, add a tablespoon or water or two.
  5. Using your hands, mix in coconut flakes.
  6. When thoroughly combined roll into a ball and divide into your preferred servings. I wanted to keep the macros under 30g of carbohydrates per serving, so I made 5 equal larger portions.
  7. After weighing out the total serving fell free to make into small pieces. Each larger portion made 4 pumpkin and oat bites.
  8. Chill to keep fresh. Because these are a no bake, minimally additive food, please keep in mine that they may mold if kept too long.

Of course before I could chill the container, JP felt the need to take one to try – a row of 4 was a serving. I put pumpkin spice peanut butter on mine, but you could have them plain or with a different nut butter. JP and I agreed they tastes like an unsweetened version of pumpkin pie. Cinnamon and vanilla was subtle, but tasty.

Macros per serving without peanut butter: 5.9F/22.4C/7.6P

I hope you enjoy!

❤ Cristina


For my refeed I planned some things that I don’t typically get to eat in the same day or get a chance to eat often. I had mentioned before that I’ve been adding oats into my diet as a way to change up my breakfast and this morning I made Mexican hot chocolate overnight oats, but I added peanut butter because peanut butter makes everything better.

I used my basic overnight oats recipe that I shared a few weeks ago, but here’s what I added.

2 tablespoons of chocolate PB2

When the oats were still dry, I added the PB2 so I could mix it in thoroughly.

1/2 teaspoon of cinnamon

I add cinnamon to my basic recipe as well, but it’s more of a dash. For this recipe I added an exact amount to get the spice that I wanted.

1/4 teaspoon of cayenne pepper

Mexican hot chocolate is hot cocoa with a kick and aside from cinnamon, the kick comes from peppers. Historically, cocoa wasn’t eaten and to drink it herbs and spices need to be added so it wouldn’t taste so bitter. I added cayenne pepper on top of my oats for this kick. Some recipes I’ve seen for from scratch Mexican hot chocolate call for chile pepper.

Mixed in, the oats are spicy without making your mouth burn up. I know some people say they can’t handle spicy foods, but this is just enough and with Trader Joe’s PB cups this was a perfect way to start my refeed day.



❤ Cristina

The only thing that I can say about overnight oats is that I wish I had made these sooner. I started making them last month. I believe it’s because I was nervous about having too much nut butter in the container and going out of my macros. Well, I won’t lie, to ensure that I got all of the cashew butter mixed into my oats that I made last night, I scrapped the last bit of the container and weighed it. The put it back in the container. Obviously, not the point of using the jar, but overnight oats can be measured or not. It’s your preference.

This is my basic recipe for overnight oats. You can add whatever you want, just remember that macros and calories change as the brands or ingredients change, but you’re smart enough to figure that out.

What You’ll Need:

  •  1/2 cup rolled or steal cut oats – I used rolled oats because nutritionally there’s not much difference 
  • 5 ounces of almond milk – I had vanilla Almond Breeze on hand
  • 1/2 scoop protein
  • cinnamon – optional 
  • vanilla extract – optional 
  • container


Measure out a 1/2 cup of oats (or a serving according to your label) in your container.

Add 5 ounces or 2/3 cup of almond milk (you can use any milk, I have a dairy sensitivity to certain products). To measure I used a liquid measuring cup.

Add a little cinnamon to taste and vanilla extract. Stir until cinnamon appears to be well mixed. Add protein powder if desired. 

Place in fridge for overnight because you know, they’re overnight oats. I’m sure they could sit for a few hours if you wanted them for later in the day, but overnight allows them to really absorb the milk.

morning after

This is the basic recipe that I follow every time I make over night oats. Most oats I will add a nut butter. I keep a million different kinds and flavors in my pantry, and they all have very different nutritional value. So it depends on the day as to which one I use. Below are some photos of oats I have made in the past few weeks. I’ve listed the extra ingredient and the macros for them.

Side note: I add half a scoop of whey/casein blend to my oats for more protein. This makes them thicker, you may need to adjust liquid for protein powders. I have found 2/3 cup is enough for thickness.

Have fun with your flavors!

1T Salted Caramel Nuts and More +7 mini PB cups from Trader Joe’s 15F/48C/12P

Same as above

Oats in the actual cashew butter jar

2T Caramel French Toast Cashew Fit + FF Whip and Cinnamon 17.8F/42.5C/15.5P

❤ Cristina