Fresh off the press- the latest Meal Prep with Missy & Micah Episode is up and we tackle a simple breakfast/snack idea that is QUICK, easy and literally takes NO cooking what so ever. (Can I get an Amen!!) AND it’s portable.

So check-out the above video for cooking demos and info! Like always, Missy has you covered with whey protein or meat lover options and Micah has you covered for plant based/vegan versions. FOR all recipes below, mix ingredients listed in a sealable container or jar and leave in fridge overnight (or several nights, so you can prep for the week!) for the oats to soak up the liquid. Can enjoy these cold or warm-up in microwave like traditional oatmeal. We both prefer them cold!

Missy’s Overnight Oats: Pumpkin Pie:
1/2 Cup Quick Cooking Oats
1/2 Tbsp. Chia seeds (completely optional, but I love for nutrients AND adding volume to the oatmeal)
1/3 Cup of Unsweetened Vanilla Almond Milk
1/2 Scoop of Salted Caramel OR Cinnamon Bun Edge Whey Protein (Can also sub vanilla) (Cooking tip: mix in a shaker with the almond milk and then pour over the oats!)
1Tbsp. organic pumpkin pureee
1/2 Tbsp of maple syrup or honey (Optional)
Add in Cinnamon, Nutmeg, Cloves etc. or Pumpkin Pie spice to taste!

Chocolate Sun Butter:
1/2 Cup Quick Cooking Oats
1/2 Tbsp. Chia seeds (completely optional, but I love for nutrients AND adding volume to the oatmeal)
1/2 Cup of Unsweetened Vanilla Almond Milk
1/2 Scoop of Chocolate Edge Whey Protein (Can also sub vanilla) (Cooking tip: mix in a shaker with the almond milk and then pour over the oats!)
1Tbsp. Creamy Sun Butter (can sub Peanut or Almond butter)
Can add some Enjoy Life chocolate chips to garnish the top!

Micah’s Vegan Blueberry Option:
1/2 Cup Quick Cooking Oats
1/2 Tbsp. Chia seeds (completely optional, but I love for nutrients AND adding volume to the oatmeal)
1/2 Cup of Unsweetened Vanilla Almond Milk (or coconut milk)
1/2 Scoop of Vegan Vanilla Edge Protein (Cooking tip: mix in a shaker with the almond milk and then pour over the oats!)
1/2 Tbsp of maple syrup or honey (Optional)
Handful of fresh blueberries!

As the Holidays approach, most of us are spending more and more time with family and/or friends…eating. Eating a lot! So… be mindful and start making some healthy swaps in your favorite recipes. Healthy swaps don’t mean you lose out on flavor though.

This episode of Meal Prep with Missy & Micah we cook our favorite Thanksgiving side dishes. These also go perfect with any special occasion meal AND keep us on track for our goals. OH and they are actually good, we promise!!

SWEET POTATO CASSEROLE:
2-1/4 to 2-1/2 pounds Sweet Potatoes, cooked, peeled and mashed (about 4 cups)
1/3 cup Butter, melted (grass-fed butter or Kerrygold preferred) OPTIONAL
2 large Eggs, lightly beaten
1/2 cup Unsweetened Vanilla Almond Milk (Can also sub in Coconut milk if you prefer the flavor)
1 teaspoon Vanilla Extract
1 Tbsp. Real Maple Syrup (I sub 0 cal Walden Farms Pancake Syrup and use 2 Tbsp. for flavor, Honey is also an option!)
1 Tbsp. Cinnamon, 1/2 Tbsp. of Nutmeg and 1 tsp. Cloves (Optional! BUT I always add-in more to my liking!!)

TOPPING:
1/2 cup chopped Pecans (not sweetened or candied)
1/2 cup Unsweetened Shredded Coconut
1/4 cup packed Brown Sugar (Add-in more as needed to create a crumble like consistency)
3 tablespoons Butter, melted

In a large bowl, combine the mashed potatoes, butter, eggs, milk, vanilla extract, syrup and spices. Mix well until smooth and all incorporated. Spread into a greased 1-1/2-qt. casserole. For topping, combine all the ingredients and sprinkle over potatoes just like apple crisp. Bake at 375° for 25 minutes or 400° for 18-20min. Heat until internal temp is 160°. 

ROASTED BRUSSEL SPROUTS:
2 pounds Brussel Sprouts
2-3 cloves of Garlic
¾ cup Chopped Pistachios
1 Teaspoon Crushed Red Pepper Flake (Add more for spicier dish!)
1-2 tbsp. Olive Oil (1 tbsp. goes a long way FYI)
Salt & Pepper to taste

Peel and half or quarter Brussel sprouts. Crush Pistachios if whole. (Pulse them in a food processor a few times- works like a charm!). Peel, smash (to release the flavor) and dice garlic cloves. Mix all ingredients in large mixing bowl and add-in seasonings. Mix well and place in a baking dish. Bake at 375° for 20 minutes or 400° for 10-15min. Heat until brussel sprouts are golden brown. 

It’s here!!! We have officially launched our new meal prep video series and we cannot be more excited!

As nutrition coaches, Micah and I are always looking for more ways to engage our clients and help them find new ways to hit their macros and sneak in some protein and veggies!

For Episode 1, we make one of our favorite dishes, “Rice” Salad. This take on  a traditional pasta salad can be made hot or cold and can be easily assembled with previously prepped items. So minimal cooking involved!!! Pick your favorite protein option, add some jasmine rice and load up on the veggies and you’re set. The dressing is made to each person’s individual taste, but start with 1 tbsp. each of oil and vinegar (or mustard for Micah’s option) and then go from there to help with counting Macros!

Be on the look out for more cooking videos. Happy prepping!!