Pre-cooked Spaghetti and Rice for BULK Cooking

IMG_6053When you are doing cooking in bulk, there are a lot of recipes (tortilla casserole, pasta sauce, etc) that go great with Rice and Spaghetti.  The trouble is  that 1. You want to be able to grab and go with your meals.  2. You don’t want to have to cook anything when you are trying to create bulk cooking.  The real reason why I came up with our bulk cooking option is to create easy, delicious, cheap, meals and take away from the time I cook every day and every week.

So- when we come down to it – YES you can cook spaghetti and rice in individual portions to reheat later!

Spaghetti – I make 2 full boxes (like normal).  After I drain the pasta I add enough EVOO to keep it from sticking and then let it cool.  Once it is COMPLETELY cook- make sure it is not sticking together, put it into single or family servings and into air-tight baggies and put into the freezer.  That’s it!  When you know you are going to use it – put it in the fridge the day before (or even just 4 hours before) and then nuke it with whatever you are serving it with.

The rice is REALLY easy if you have a rice cooker.  If you don’t – I would suggest getting one just because it is not that pricey and makes cooking rice, quinioa, etc – oh so easy!  Cook the rice while you are off doing other things (such as cooking your bulk food) in your rice cooker (or other methods.. I suppose :)).  Once the rice is complete, spoon into a cupcake tin (3/4ths full) and place into the freezer.  Freeze until solid and then pop them out (they will be in solid pieces), place into baggies, and put back into the freezer (they will be in perfectly sized for individual portions).  Again, thaw these for at least 4 hours in the fridge before heating them up in the microwave with whatever you are serving it with.

I can make a full months worth of rice and spaghetti to fit with any meal when I’m doing my bulk cooking.

*Tip: wheat rice doesn’t work quite as well.


Our New Favorite Books… I mean sources- we’re not limited to books in this day and age :)

Rick and I love reading books. Rick likes science books, I like fictional detective novels, we both like sci-fi and history and we both like anything that helps us better our lives… enter vegan books (and websites and apps and blogs) that Rick & I have found that we really like and have been helpful on our journey to becoming non-meat eaters. Here is our library of helpfulness (This is my hint to you. While I love physical cookbooks- it really makes it easy to set up the iPad in the kitchen and highlight things and get to cooking (plus you can search easily). So- if it’s a cookbook that I REALLY like- I like to get both the physical and the electronic copy):

Appetite for Reduction: 125 Fast and Filling Low-Fat Vegan Recipes
The name says it all- a bunch of healthy vegan recipes- perfect for new vegan like me. There’s even ‘healthy vegan’ junk food suck as onion rings and cookies- and it’s split up into veggies, beans, pasta, salads, etc.

The Kind Diet: A Simple Guide to Feeling Great, Losing Weights, and Saving the Planet
By Alicia Silverstone. Full of tons of very useful vegan and superhero eating (the best things for your body) food information and the start of becoming a vegan.

The All Pro Diet: Lose Fat, Build Muscle and Live Like a Champion
By Tony Gonzalez- I haven’t read this one yet- but Rick likes it. It’s about how to stay healthy and strong while staying a vegetarian

Forks over Knives
The start of it all. Reading nutrition labels- info on animals and the environment- tools to keep in your kitchen- and some recipes.

The 30 Day Vegan Challenge: The Ultimate Guide To Eating Clean
Great Book. A great place to start- all about stocking you kitchen, budgets, making the right foods, shopping for the right foods, eating by color, etc

The Skinny Bitch: Everyday Cookbook
Amazingly funny- yet very informational. Great read- even if you aren’t looking for a how-to or a cookbook. And to clarify- in the words of the author “Skinny Bitch has nothing to do with being skinny. And it has nothing to do with being a bitch, either. Though we all have our moments. A “Skinny Bitch” is a woman who cares about what she’s putting into her body. She cares about the small print. She’s eager to re-channel our collective global frustration to take a stand for what she believes in – even if her friends think shes nuts.” It’s not a book about becoming a size 2, it’s a book about being, eating, and thinking healthy and saving the world while you do it.

The Happy Herbivore Cookbook: Over 175 Delicious Fat-Free and Low-Fat Vegan Recipes
This is true. They are delicious, low-fat and vegan! Yum! And- the best part- if you REALLY want to dig in deep and have the time- this will even walk you through sauces, spices, etc

Websites: – Vegan/Vegetarian Recipes Galore! – Saving the planet one animal at a time. – Learn about the economic and health reasons for becoming a vegetarian. – blog/website- plenty of recipes – recipes recipes recipes 🙂 – Where does your food come from- and what happens to it before it gets to your table?  pst- if you still want that hamburger- no problem with me- but probably skip out on this site. – Alicia Silverstone’s site.  Really just a bunch of great information about being and living vegan – List vegan/vegetarian restaurants in your area – tells you what you can and can’t eat at your favorite restaurants – great Vegetarian/Vegan fact sheets and starter kits


Kats Health Corner

Around The Kitchen Table – This is a friend of mine from my childhood/adolescence in Iowa, Sarah.  Thanks to the joys of Facebook- we are reunited with the shared joys of food and more.

What The Heck Are You Eating

Not Growing Up

A Tablespoon of Liz

Almost Vegan

Vegan Monster

Veg Hot Pot

Savory Simple

Lactose Free Lizzie

Part Time Vegan

Fat Gay Vegan

Vegan Sparkles

Meaty Vegan



Kindle- for cookbooks – Duh 🙂

Epicurious – great for creating shopping lists and full of vegan recipes

Whole Foods- they have the cookbook that you can specify Vegan (and vegetarian, low-fat, gluten free, etc)- and will throw together a shopping list

Everyday Vegan- recipes, etc

Vegan is Easy- while we’re not too worried about our beer/wine being vegan (not after the 30 days- we’re not as strict when it comes to good beer)- but if we want to make sure- this app will tell us.  They have a database of wines and beers

Protein Protein Protein!

“If you don’t eat meat, chicken, or fish, where do you get your protein?”

“You don’t eat dairy products or eggs either? How can you live without protein?”

“You can’t get enough protein on a vegan diet.”

“My doctor told me I could not stay healthy on a vegan diet”

“I tried a vegetarian diet, but I got sick.”

“I was on a vegetarian diet but I always felt tired. I needed more protein.”


  1. Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and…
  2. Such substances collectively, esp. as a dietary component.

The hard fact that constantly comes to the foreground is that the focus on protein borders on obsession in countries of the Western Hemisphere. One glance at restaurant menus and the plates that come to the table is proof that the centerpiece of the meal is the large serving of meat, chicken or fish frequently smothered in creamy sauces or melted cheese. The portions served at one meal alone come close to fulfilling a day’s worth of protein needs.

Can you miss the billboards, ad campaigns, infomercials, bus benches, etc. of “Where’s the beef” and “Milk does a body good”?

Now I fully recognize that protein is a necessity to a healthy body, and that it is important to replenish our store of protein every day. Because the body doesn’t store protein as it does other nutrients, we’re aware it must be replaced each day as a source of nourishment for building and repairing new cells, hormones, antibodies, enzymes and muscle tissue. But, just how much protein do we really need?

What is Protein?

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

Protein is found in the following foods:

  • meats, poultry, and fish
  • legumes (dry beans and peas) (I CAN EAT!)
  • tofu (I CAN EAT!)
  • eggs
  • nuts and seeds (I CAN EAT!)
  • milk and milk products
  • grains, vegetables, and fruits (I CAN EAT!)

What are the types of protein?

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can’t be made by our bodies, so these are known as essential amino acids. It’s essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

  •  A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.  Quinoa (pronounced “keen-wah”) is also a “complete protein” grain.
  • An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.  Rice, grains, beans, veggies, fruit, etc- are all incomplete proteins

However, vegetarians and vegans don’t need to worry about complete and incomplete protein. It is NOT NECESSARY for vegetarians and vegans to combine specific protein foods at one sitting to make complete protein.  Your body works all day to combine these proteins

How much protein do I need?

Maybe you’ve wondered how much protein you need each day. In general, it’s recommended that 10% of your daily calories come from protein. Below are the Recommended Dietary Allowances (RDA) for different age groups.

Recommended Dietary Allowance for Protein
Grams of protein
needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

Brenda Davis, R.D., and Vesanto Melina, M.S., R.D., in their book Becoming Vegan consider 0.9 grams per kilogram of body weight per day to be more ideal for vegans eating whole plant foods such as legumes, whole grains, and vegetables. Multiplying 0.45 grams by your body weight in pounds will give you the approximate protein need for your body. These figures are a little higher than actual RDA requirements but were considered necessary as a safety factor to account for reduced digestibility of whole plant foods versus more refined foods such as tofu, textured soy protein, and meat substitutes.

With this slightly higher figure a 120-pound person would need 54 grams of protein daily and a 150-pound person needs 67.5 grams. Another way to calculate your RDA for protein is to take your weight in pounds and divide by 2.2 (pounds per kilogram) to determine your weight in kilograms. Then figure 1 gram of protein for every kilogram of body weight. Those who include tofu, textured soy protein, meat substitutes, and refined grains will find 0.8 grams per kilogram of protein daily quite adequate.

Here are examples of amounts of protein in food:


  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce


  • Chicken breast, 3.5 oz – 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams


  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • Tuna, 6 oz can – 40 grams of protein


  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup – 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Almond Milk, 1 cup – 2 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

Fruits (calculated at per 100 calories)

  • Apricots, 2.5 grams
  • Banana, 1 grams
  • Cherries, 1.5 grams
  • Cucumber, 2.5 grams
  • Grapes, red, 1 grams
  • Orange, Valencia, 2 grams
  • Peach, 2 grams
  • Strawberries, 2 grams
  • Tomato, red, 3 grams
  • Watermelon, 2 grams

Vegetables (calculated at per 100 calories)

  • Spinach, 12 grams
  • Kale, 11 grams
  • Broccoli, 11 grams
  • Brussels sprouts, 11 grams
  • Cauliflower, 10 grams
  • Mushrooms, 9.5 grams
  • Lettuce, 8.5 grams
  • Green pepper, 5.5 grams
  • Eggplant, 5.25 grams
  • Onions, 4 grams
  • Potatoes, 2.75 grams
  • Sweet potatoes, 1.5 grams

What Vegetarians/Vegans Should Eat To Get Enough Protein:

Each plant food has its own unique amino acid profile, from green leafy veggies to tubers, from barley to quinoa, from lentils to tofu, from macadamia to brazil nuts. By eating a variety of plant foods with ‘incomplete proteins’ throughout the day, we can easily get enough ‘complete protein.  It isn’t at all necessary to include animal foods to get enough protein in your diet.

What I’ve learned:

Both Rick and I- being people who try to stay healthy and work out- were worried about protein intake.  All of our lives- it’s been, “Eat Protein, Eat Protein, Eat Protein”.  The most interesting thing I’ve learned- is that we don’t have to eat nearly as much protein as we do.  Most people eat WAY over the recommended protein levels per day.  As Vegans- it has been surprisingly easy to hit the levels that we should be hitting- each and every day.  Yes- it is harder than running and grabbing a burger or grilling up a steak- but we are eating a much richer variety of proteins and are getting so many other vitamins and nutritional benefits (not including that we know what goes into our body and every single meal) that the minor extra time spent finding new recipes and making sure that we have all of the nutrients we need- is well worth it.

Two Weeks Down!

Two weeks down!  We feel great!  Just awesome! I’m down 7lbs- Rick is down 8lbs.

So far- we seem to have more energy & motivation.

We are having a blast cooking and trying new things.  This past week, the new things we tried were: Stuffed Peppers, Black Bean Soup, Black Bean Hummus, Snickerdoodle Cookies, Cupcakes, Popcorn, Chili, Zucchini Bread, Mac & ‘Cheese’ & Zucchini Chips.  Not bad 🙂

This week is easy so far- we’re eating mostly leftovers.  Thanks to soups & casseroles making enough food for 10 people, we are still eating Black Bean Soup & Mac & ‘Cheese’ for a few more days.

So far, it has been easy to say ‘We’re Vegan!’ ;)…  There have been fewer cravings on my part.  I still think none on Ricks (minus the sugar cookies at the Indianola Hy-Vee).

So far- it’s an awesome journey.

Egg Substitues

For those of you who love baking and can’t see being a vegan- because… well.. most recipes need eggs.  Here are some egg substitutions thanks to  Eventually I will try all of these until I find the perfect substitutions- I’ll let you know how each one works

A popular egg substitute is Ener-G Ener-G Egg Replacer, which is make from potato starch, tapioca flour,  leavening agents (calcium lactate , calcium carbonate, and citric acid) and a gum derived from cottonseed.  Its primarily intended to replace the leavening/binding characteristics of eggs in baking, but it can be used for – foods and quiches.

Alternative replacements (quantity per egg substituted for) & what you can use them for:

    Baking Powder & Baking Soda:

  • 1 egg = 1-1/2 tablespoons baking powder + 1-1/2 tablespoons warm water + 1-1/2 tablespoons oil (use: leavening)
  • 1 egg = 1-1/2 tablespoons baking powder + 1 tablespoon warm water + 1 tablespoon apple cider vinegar (use: leavening)
  • 1 egg = 2 teaspoons baking soda + 2 tablespoons warm water(use: leavening)
  • 1 egg = 2 teaspoons baking soda + 2 tablespoons warm water + 1/2 teaspoon oil(use: leavening) – Tried, wasn’t a huge fan- did work but I think it made my bread a little bitter
  • 1 egg = 1 teaspoon baking powder + 1 teaspoon vinegar(use: leavening)


  • 1 egg = 1 teaspoon soy flour + 1 tablespoon water (use: binding + moisture)
  • 1 egg = 3 tablespoons water + 3 tablespoons flour + 1-1/2 teaspoons vegetable shortening, + 1/2 teaspoon baking powder (use: leavening)


  • 1 egg = 1/4 cup applesauce or pureed fruit (use: binding and moisture)
  • 1 egg = 1/4 cup pumpkin puree or squash puree (use: binding and moisture)
  • 1 egg = 1/4 cup apricot or prune puree (use: binding and moisture)
  • 1 egg = 1/2 mashed banana (use: binding and moisture)
  • 1 egg = 1/2 mashed banana + 1/4 teaspoon baking powder (use: leavening)

    Nuts & Seeds:   

  • 1 egg = 3 tablespoons nut butter
  • 1 egg = 1 tablespoon ground flax seed + 3 tablespoons hot water (let stand 10 minutes)  (use: binding and moisture)
  • 1 egg = 3 tablespoons ground flaxseed + 1/8 teaspoon baking powder + 3 tablespoons water  (let stand 10 minutes; use: leavening)
  • 1 egg – 1 teaspoon psylium seed husk + 1/4 cup water (let stand 5 minutes; use: binding and moisture)


  • 1 egg = 1-1/2 tablespoons lecithin granules + 1-1/2 tablespoons water + 1 teaspoon baking powder (use: leavening)
  • 1 egg = 1/4 cup silken tofu (use: binding and moisture)


  • 1 egg = 2 tablespoons arrowroot + 1 tablespoon water (use: binding and moisture)
  • 1 egg = 2 tablespoons corn starch + 1 tablespoon water (use: binding and moisture)
  • 1 egg = 2 tablespoons potato starch + 1 tablespoon water (use: binding and moisture)
  • 1 egg = 1-1/2 teaspoon Ener-G Egg Replacer + 2 tablespoons warm water (whisk to froth; use: leavening)
  • 1 egg = 1-1/2 teaspoon tapioca/corn starch + 1-1/2 teaspoon potato starch + 1/8 teaspoon baking powder + pinch xanthan gum + 3-1/2 tablespoons water + 1 teaspoon oil (whisk to froth; use: leavening)


  • 1 egg = 1 teaspoon yeast dissolved in 1/4 cup warm water (use: leavening)
  • 1 egg = 3 tablespoons vegetable oil + 1 tablespoon water (use: moisture and binding)
  • 1 egg = 3 tablespoons vegan mayonnaise (use: moisture and binding)
  • 1 egg = 3 tablespoons mashed beans (use: moisture and binding)
  • 1 egg = 3 tablespoons mashed potatoes (use: moisture and binding)

Egg White Substitutions:

  • 1 egg white = 1/4 teaspoon xanthan gum + 1/4 cup water (let stand 5 minutes, then whip; use: leavening)

Egg Yolk Substitutions:

  • 1 egg = 1-1/2 tablespoons lecithin granules + 2 teaspoons water (use: moisture and binding)

Famous Vegans

“As long as men massacre animals, they will kill each other.”

“The time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.”

-Leonardo Da Vinci

A Few Of The Many Famous Vegans:

  1. Alicia Silverstone
  2. Rip Esselstyn – former professional athlete and firefighter
  3. Ellen and Portia de Rossi
  4. Jane Lynch — From ’40 Year Old Virgin’ & now ‘Glee’
  5. Jason Mraz — Singer
  6. Davina Reeves – Miss New York USA
  7. Rep. Dennis Kucinich
  8. Emily Deschanel — from “Bones”
  9. Georges Laraque– A former NHL enforcer
  10. Pres. Bill Clinton
  11. Carrie Underwood
  12. Mike Tyson
  13. Woody Harrelson
  14. Alanis Morissette
  15. Alec Baldwin
  16. Carrie Anne Moss
  17. Casey Affleck
  18. James Cromwell — ‘Babe’ – cutest little pig ever
  19. Jared Leto
  20. Joaquin Phoenix
  21. Lea Michele — From ‘Glee’
  22. Olivia Wilde
  23. Ruben Studdard
  24. Sandra Oh
  25. Tobey Maguire
  26. Carl Lewis — Olympic gold medal winner
  27. Ed Begley Jr.
  28. Peter Bogdanovich — Director
  29. Betty White
  30. Daryl Hannah
  31. Tony Gonzalez  & wife October

Parents & Pesto

To start with- I have awesome awesome awesome parents.  They might tease me- and my dad might call me a ‘vegan hippie’- but really they are just awesome.  My dad- who will is a picky veggie eater- managed to make and eat a full vegan meal while we were visiting last weekend.

My grandmother came over and my dad made Pesto & Pasta (using all vegan ingredients), Mom & I made salads (thanks to her awesome garden & herbs), and I made a healthier version of Garlic Bread. So delish! And we got to spend some time with the family. 🙂

Dad giving the peace sign to the 'hippie' 😉

Making Vegan Pesto Sauce



Garlic Bread

Veggie Pasta

Three days down- 27 to go!

So far- I’m feeling… well… like normal :).  Not really feeling a difference- except I am not bloated.  I don’t think I realized before- just how much salt I eat at night.  It’s always pretty normal to wake up with fingers a bit swollen.  This morning- I woke up feeling not salty or blechy (medical term) at all.

The hardest thing so far- is trying to come up with a quick easy something to eat on the go.  And it has already been solved with the easiest meal so far- a PB&J (just with fresh pb & and jam with no animal byproducts (most has it)- and bread with no animal byproducts (again- most has it- especially white bread)).  I can just make a few and stick in my purse and be off.  Also- making soup in bulk is going to come in really handy.  Cheap- and the recipe we used made us 8 bowls that are just sitting in the fridge waiting to be eaten (after today- 4 bowls)

Cravings were bad last night.  I tend to be a stress or emotional snacker and emotions have run high the past week or so.  Luckily- I was prepared with some nuts, some pineapple, and lots of water.

Chipotle Veggie Stew

Delicious.  Vegan.  Easy.  Cheap.  Low Sodium.  High Fiber.  Serves 8.


  •  2 tablespoons EVOO
  •  2 stalks celery (thickly sliced)
  •  3 medium carrots (sliced)
  •  2 large onions (sliced)
  •  3 large tomatoes (chopped)
  •  2 large bell pepper (one green, one red- but you can choose any color) (slivered)
  •  pinch of sea salt
  •  ground pepper to taste
  •  dried oregano to taste
  • chili powder to taste (I had 2 tablespoons)
  • 1 zucchini (sliced)
  •  1 squash (sliced)
  •  Can of sweet corn (drained)
  •  Can of Green Beans (drained)
  •  3 cups garbanzo beans (cooked)
  •  3 cups Vegetable Broth
  •  1 cup vegetable stock
  •  2 cups water
  •  2 tablespoons lime juice


  1.  In a large pot, heat oil and saute onion, celery and carrots until onions are translucent
  2.  Add tomatoes, bell pepper and spices
  3.  Stir and cook about 5 minutes
  4.  Add zucchini, squash, corn and green beans
  5.  Stir and cook about 2 minutes
  6.  Add Beans and mix
  7.  Add Broth, stock and water
  8.  Bring to a boil
  9.  Lower heat and simmer 30 minutes, uncovered
  10.  Add lime juice and serve


Rick– 10 out of 10

Kassie– 10 out of 10 (The best thing we have made so far- and the best soup I have ever had)

Overnight Steel Cut Oats

Mmmmm…  It’s getting cold out.  What’s better than waking up to the smell of some warm Steel Cut Oats and maple syrup?  Waking up to bacon cooking- but as we’re on our vegan diet AND we don’t want to pull a Michael Scott (HERE).  So- I resort to Oatmeal.

What is  the difference between Steel Cut Oats and Rolled Oats (the normal Quaker variety)?

The difference between rolled and steel cut oats is that while both contain whole grain oats, they are processed differently. Rolled oats are steamed, rolled, steamed again and toasted, ending up as thin flakes. Steel cut oats are made from oat kernels that have been chopped into thick pieces.  They have a nuttier flavor and fill you up for longer.  I, personally, like the texture (not soggy like rolled oats) and the flavor better than rolled oats.  Plus- with either an overnight cold cook method (will show later) or the overnight Slow Cooker Recipe- they are so easy to prepare and are ready when you wake up.

This makes 4 good sized servings (you can put in the fridge and re-heat in the morning) or 6 smaller servings


  • 2 cups of steel cut oats
  • 3 cups of Almond Milk
  • 2 cups of Water
  • 2 tsp of Vanilla
  • Maple Syrup
  • Cinnamon
  • Banana
  • Almonds


  1. Spray the inside of the crock pot with EVOO
  2. Add Oats, Milk, Water, and Vanilla and turn Crock Pot on low
  3. Add Maple Syrup & Cinnamon to taste- it will soak into the oats so for sweeter oats, add more syrup, etc
  4. Set timer for 8 hours (my crock pot automatically goes to ‘keep warm’ after 8 hours)
  5. Go to bed
  6. Get up the next morning & check on your Oats
  7. Dish out into separate bowls
  8. Add 1/4 cup almond milk (optional- I like it, Rick doesn’t add it)
  9. Top with Banana, Almonds, Cinnamon, Maple Syrup (to taste)


Rick-9 out of 10

Kassie– 9 out of 10 (Really Really good to wake up to!)