Meal Prep

Raspberry Baked Oatmeal Cups

Easy baked oatmeal cups bursting with raspberries made totally oil-free, gluten-free, and refined-sugar-free. Perfectly portioned cups for meal prep!

Did I ever tell you that I named my car?

Well, technically M did.

If you ever watched episodes of the old show “Psych” (M and I binge-watched during pandemic) you might remember that Shawn and Gus’s car was referred to as “the blueberry”, because it was a brilliant color of blue.

That’s when M started calling my car the raspberry, because it’s candy apple red.

The nickname stuck, and 3 years later we still refer to it as “the raspberry” in conversation.

Which I’m sure might be confusing for eavesdroppers…

“The raspberry is totally covered in pollen!”

“The raspberry could really use an oil-change.”

“Did you lock the raspberry?”

But it’s fine, because it makes car conversations cute and approachable (not usually the case in my experience) and also because I love raspberries.

Speaking of raspberries, I have a new raspberry recipe for spring.

These Raspberry Baked Oatmeal Cups are bursting with raspberries and made totally oil-free, gluten-free, and refined-sugar-free in under 30 minutes.

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Chocolate Protein Yogurt Bowl

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Chocolate Protein Yogurt Bowl made with almond milk yogurt, chocolate protein powder, and nut butter topped with fresh strawberries and granola.

If you’ve been around here a while you know that I’m a morning person.

If I could, I would do *everything* in the morning, but since that’s not possible… I always put myself first.

Lately, that means setting aside time to drink my coffee, meditate, gratitude journaling, setting a schedule for the day, and working out.

It’s really important to me that I have time for myself before the craziness begins.

Something else I’m doing to support myself is making sure that I get enough protein to start the day.

If you’re tired of protein shakes and don’t have time to make protein oats or a tofu scramble, how about a yogurt bowl?

This Chocolate Protein Yogurt Bowl is so satisfying, customizable, and perfect for any season and lifestyle.

It’s made in less than 5 minutes with almond milk yogurt, chocolate protein powder, and nut butter topped with fresh strawberries and granola.

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Breakfast Stuffed Sweet Potato

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Breakfast Stuffed Sweet Potato for a satisfying grain-free breakfast packed with fresh berries, No-Sugar-Added SunButter, and your favorite toppings.

I go in and out of food phases, and right now I’m feeling really good being mostly grain-free.

Grains are a super common breakfast food, so I made these Breakfast Stuffed Sweet Potatoes to try something new.

It’s a delicious twist on oatmeal, yogurt, or…*insert your usual go-to breakfast here*.

If you’ve never had a Sweet Potato for breakfast, listen up!

This satisfying grain-free breakfast is packed with fresh berries, No-Sugar-Added SunButter, and your favorite toppings.

It’s got all of the complex carbs, healthy fats, and protein you need to take on your day!

Not to mention the bragging rights that you consumed an entire vegetable before your 9 AM meeting.

Grab your favorite sweet potatoes and let me show you how to turn them into this easy and concise plant-based breakfast alternative.

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Strawberry Cheesecake Overnight Oats

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Easy strawberry cheesecake overnight oats made with raw cashews, rolled oats, and strawberries. Perfect to make in advance for a healthy breakfast!

This past weekend my hiking group completed our first hike of 2021!

We eased into the year of hikes exploring 5 miles of trails on Sugarloaf Mountain, in Dickerson, Maryland.

The morning of the hike, I fueled with one of my pre-hiking staples; overnight oats.

I *love* eating oats before being active because they’re packed with protein, fiber, and complex carbs.

They’re satiating, quick, nourishing, and did I mention delicious?

I had the idea early this year to make a vegan “cheesecake” overnight oats variation, and, well, here it is!

These Strawberry Cheesecake Overnight Oats are made with raw cashews, rolled oats, and strawberries.

They’re easy to mix up in advance for a healthy meal prep breakfast that will have you excited for breakfast and energized for whatever happens afterwards.

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Curried Cauliflower Kale Salad with Yogurt Tahini

By Flora & Vino Leave a Comment

Curried Cauliflower Kale Salad with tart cherries, cashews, chickpeas, and avocado in a creamy yogurt tahini dressing. Perfect for winter lunches!

Let’s do a 2023 check in so far…how has it been?

It’s been so very full on my end– and all good things.

By morning I’m working through an inversion practice, using blocks and straps and prep to help me get upside down.

My goal is to be able to successfully hold an inversion by the end of the year!

By evening I’m learning German in a virtual course that just kicked off this week.

Sprechen Sie Deutsch?

It feels good to actively pursue my goals and dreams, and it feels even better to fuel them with my favorite foods.

I’m fiercely protective of my nourishment right now, because with all of the go-getting, there isn’t as much time for rest.

So, let’s make sure we have a cozy and nourishing lunch for the weeks ahead.

This Curried Cauliflower Kale Salad is made with tart cherries, cashews, chickpeas, and avocado in a creamy yogurt tahini dressing.

It’s the hearty salad you need for winter lunches in the colder months!

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Vegetable Mole Sheet Pan Meal

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Vegetable mole sheet pan meal with chickpeas and roasted vegetables in a delicious mole sauce made with unsweetened cacao powder. Perfect for meal prep!

Happy new year, friends!

I hope you had a wonderful holiday and a very happy new year.

It always feels like we have *so* much time off, and then it flies by, right?

We spent Christmas with my family in Virginia and in the week between Christmas and New Years did all of my favorite things.

We visited a new Maryland vineyard, went indoor rock climbing, hiked at Harper’s Ferry, and dined at the Fancy Radish in DC.

I relished those quiet days between 2022 and 2023; suspended between past and future, I felt purely present.

Yesterday I went to an intention setting yoga workshop and scribbled in my journal between asana, meditation, and breath work.

Your girl has some big intentions for the new year and some big changes to embrace.

Then I completed a massive meal prep session because nothing makes me feel more calm and collected than a fridge full of food.

Lately, I’m loving this Vegetable Mole Sheet Pan Meal for some cozy winter meal prep.

This vegetable mole sheet pan meal is made with chickpeas and roasted vegetables in a delicious mole sauce made with unsweetened cacao powder.

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Pumpkin Apple Baked Quinoa

By Flora & Vino 2 Comments

Pumpkin apple baked quinoa bakes in an hour for a delicious meal prep breakfast full of fall flavor. Serve warm or chilled with your favorite cozy toppings!

When I was visiting North Carolina this past summer my family surprised me with all sorts of plant-based baking!

My favorite was an Apple Baked Quinoa that my aunt made for our Sunday morning breakfast.

It takes an hour to bake, so I recruited everyone for a family yoga session so we could stretch while it baked.

We moved into tree and triangle while the oven filled the living room with the smell of baking cinnamon and apples.

After savasana, we enjoyed the quinoa warm with nut butter, granola, and more baked apples.

It was so delicious that I immediately started scheming of my own variation…one including pumpkin.

This Pumpkin Apple Baked Quinoa bakes in under and hour for a delicious meal prep fall breakfast!

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Chocolate Baked Oatmeal

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Chocolate baked oatmeal made with nuts, banana, almond butter, and dark chocolate chips. It bakes in under an hour and tastes like dessert for breakfast!

I’m going to get straight the point of this post: I love this Chocolate Baked Oatmeal so much!

So much that when M decided he liked them too, I baked him another pan so we could each have our own.

I packed both pans in our cooler and took them to southern Virginia this summer to visit family.

In the mornings at the mountain home, I enjoyed my baked oats with fresh berries, yogurt, and granola.

This Chocolate Baked Oatmeal is made with nuts, banana, almond butter, and dark chocolate chips for a nourishing breakfast that tastes like dessert.

Make a pan for a cozy breakfast situation that is concise, decadent, and nutritious!

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Chickpea Macaroni Casserole

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Cozy and quick chickpea macaroni casserole made with Chickapea Elbows, and frozen vegetables baked in a creamy cashew sauce. Ready in an hour!

When I was growing up my mom used to make a terrific tuna noodle casserole.

It was bubbling with flaky tuna, garden veggies, and noodles in a cheesy sauce.

I remember it being hot, hearty, and oh so comforting.

This Chickpea Macaroni Casserole has all of those same nostalgic vibes made entirely vegan and grain-free.

It’s made with Chickapea Elbows and frozen vegetables baked in a creamy cashew sauce.

This plant-based meal is wonderful straight out of the oven and equally as delicious reheated as leftovers.

Bake it in under an hour for a cozy warm meal to share!

You’re going to love this cozy casserole in your oven and on your table this fall and winter!

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Chocolate Cherry Overnight Oats

By Flora & Vino Leave a Comment

Easy Chocolate Cherry Overnight Oats made with dark chocolate and fresh or frozen cherries. Perfect for a healthy grab and go breakfast for the week.

I come from a long line of oat-eaters.

I’ve known for a while that my mom eats them almost every morning.

Then, when I was recently in North Carolina visiting extended family, I realized that the oat-love extends to my aunts and uncles, too!

We sat around the table and comparing notes on how we take our morning bowl of oats.

It’s actually comical how similar our tastes are, miles apart and without familial influence.

We all love texture– all the nuts, seeds, berries, and nut butter.

Some of them are even on the overnight oats bandwagon, or, ONOs, as I fondly refer to them.

So, how do you take your oats?

I’ll have to ask my family if they’ve ever thrown in chocolate and cherries– which is my current favorite combination.

These Chocolate Cherry Overnight Oats are made with dark chocolate and fresh or frozen cherries.

They’re perfect for a healthy grab and go breakfast for the week!

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Meal Prep

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