Tag: Vivendo os Dias

52 swaps para viver de forma mais sustentável


Eu sei que a vida sustentável pode ser completamente avassaladora. Você já sentiu que não está fazendo o suficiente? Ou você está do outro lado do espectro e pensa “bem, eu não uso sacolas plásticas, então estou bem”? Como na maioria das coisas na vida, pretendo cair em algum lugar no meio. Sei que provavelmente sempre há algo mais que posso fazer, mas também percebo que tudo o que sou fazer é fazer a diferença.

Eu acho que é importante reconhecer que pequenos passos podem fazer uma enorme diferença e que você nem sempre precisa fazer as coisas perfeitamente. Isso é especialmente verdadeiro quando se trata de sustentabilidade e de viver um estilo de vida mais ecológico.

Esta é uma lista abrangente de idéias para ajudá-lo a fazer algumas alterações! Não quero que você olhe para esta lista e pense que precisa implementar tudo isso HOJE. Pode haver algumas mudanças simples que você pode fazer hoje, mas mantenha isso como referência e concentre-se nas áreas da sua vida em que as mudanças são possíveis e fazem sentido. Com isso, aqui estão 52 swaps para viver de forma mais sustentável.

Cozinha Sustentável

  1. Participe de um CSA – receba os produtos entregues à sua porta pelos agricultores locais.
  2. Compre na temporada – visite o mercado de agricultores próximos para apoiar os agricultores locais, mas também para comprar alimentos que estão na estação e que não tiveram que viajar muito, reduzindo sua pegada ecológica.
  3. Compre orgânicos sempre que possível. Dica: pelo menos, tente comprar orgânicos para qualquer coisa na lista Dirty Dozen.
  4. Comprar a granel – tente comprar nozes, grãos e sementes a granel. Traga seus próprios frascos ou recipientes para encher, em vez de usar as embalagens plásticas fornecidas.
  5. Sacos de compras reutilizáveis ​​+ evite sacos de plástico ou conchas.
  6. Lembre-se de quanta carne você come – aponte para o Meatless Mondays começar e aumentar a partir daí. Refeições vegetarianas ainda são deliciosas, prometo!
  7. Cultive suas próprias ervas e / ou vegetais. Eu tenho um jardim pela primeira vez este ano e adorei a experiência!
  8. Reduza o desperdício de alimentos – consulte Imperfect Foods (use o código HEALTHYMAVEN para economizar 50% de desconto na sua primeira caixa) ou tente reutilizar suas sobras de vegetais em sopas ou ações.
  9. Adubo – a maioria das cidades possui programas de compostagem que coletam sua lixeira como o lixo e a reciclagem. Se você tiver um espaço ao ar livre, também poderá iniciar sua própria pilha ou caixa de compostagem.
  10. Use envoltórios de cera de abelha em vez de filme plástico.
  11. Substitua as panelas antiaderentes por ferro fundido ou aço inoxidável.
  12. Abandone as máquinas de café ou de café expresso e use uma prensa francesa ou máquina de café expresso com fogão.

Compras Sustentáveis

  1. Use sacolas reutilizáveis ​​- novamente, pegue sacolas reutilizáveis ​​ao fazer compras ou pule a sacola se não estiver comprando muito.
  2. Compre itens de qualidade – embora eles tendam a ser mais caros, eles também duram muito mais do que itens mais baratos.
  3. Compre em segunda mão – confira brechós e lojas de segunda mão on-line (como Poshmark!) Antes de ir para os varejistas tradicionais.
  4. Reparar itens – quantas vezes você simplesmente joga algo fora quando está quebrado? Tente consertá-lo antes de jogá-lo.
  5. Experiências de presente – todo mundo tem “coisas” suficientes, certo ?! As experiências são mais divertidas de qualquer maneira!
  6. Se comprar um papel de embrulho para reutilização de presente ou sacolas para presente, use papel de embrulho de pano ou use o jornal que você tem por aí.
  7. Evite a moda rápida – evite a moda rápida e procure marcas de roupas sustentáveis! Novamente, geralmente mais caro, mas também de melhor qualidade e mais atemporal do que o vestido Forever 21 que você usará uma vez.
  8. Compre um cartão da biblioteca em vez de comprar livros ou investir em um Kindle.

Casa Sustentável

  1. Guardanapos de pano – troque toalhas de papel e guardanapos por guardanapos de pano! Um interruptor fácil e bonito.
  2. Cancele a inscrição em catálogos de lojas e opte por outras formas de lixo eletrônico. Você pode facilmente adicionar seu nome à lista de não-lixo aqui.
  3. Garrafas de água reutilizáveis ​​- pare de comprar garrafas de água descartáveis ​​e invista em uma garrafa de água reutilizável que você adora.
  4. Trapos em vez de toalhas de papel – Corte toalhas e camisetas velhas para usar como trapos pela casa, em vez de pegar uma toalha de papel toda vez que precisar limpar uma bagunça.
  5. Use recipientes de armazenamento de vidro – para uma solução sem desperdício, reutilize os frascos de pedreiro ou os restos de molho de macarrão.
  6. Use produtos de limpeza conscientes – você pode fazer seus próprios produtos de limpeza, mas eu tenho obcecado com o Branch Basics ultimamente. Eles enviam o concentrado de limpeza e os recipientes de vidro e você mistura suas poções a partir daí!
  7. Bolas de secador de lã – você sabia que as folhas do secador são furtivamente tóxicas? Troque-os por bolas de secador de lã!
  8. Reciclagem – sim, este é fácil. Coloque uma lixeira para que fique à vontade!
  9. Almofada de poeira e esfregona reutilizável (em vez de um Swiffer)
  10. Adicione plantas à sua casa para ajudar a purificar o ar.
  11. Use lâmpadas economizadoras de energia – da próxima vez que uma lâmpada queimar, compre lâmpadas economizadoras de CFL e LED.
  12. Difundir os óleos essenciais em vez de usar o Febreeze ou outros purificadores de ar.
  13. Troque velas tóxicas por velas de soja ou cera de abelha.
  14. Esteja atento ao uso da água – tome um banho rápido, desligue a água enquanto escova os dentes e lava a louça.
  15. Deixe a roupa secar ao ar livre ou em um escorredor, em vez de usar o secador.
  16. Compre móveis ecológicos fabricados sem o uso de formaldeído ou outros produtos químicos.
  17. Escolha aparelhos com eficiência de energia na hora de atualizar.
  18. Use os filtros de linha e desligue-os quando não estiver usando aparelhos.
  19. Arquive seus impostos eletronicamente.
  20. Apague as luzes quando sair de uma sala
  21. Abra as janelas em um dia mais frio, em vez de ligar o ar.
  22. Abra as persianas em um dia agradável, em vez de ligar o calor (e vice-versa, se for um dia quente).
  23. Mude para um veículo com eficiência energética (se você puder) ou tente caminhar ou andar de bicicleta.

Cuidado e beleza sustentáveis

  1. Use um copo menstrual em vez de tampões.
  2. Mudar para desodorizante natural – testei desodorantes naturais há mais de um ano e reuni meus favoritos aqui!
  3. O tratamento de pele não precisa ser complicado – use ingredientes encontrados em sua cozinha ou produtos naturais simples.
  4. Comece lentamente a fazer a transição da maquiagem para produtos mais limpos e ecológicos.
  5. Use uma navalha reutilizável – existem algumas empresas que possuem navalhas recicláveis ​​ou navalhas que você pode afiar em vez de uso único!
  6. Produtos de autocuidado DIY – precisa de um pouco de amor? Experimente estes DIYs simples para uma experiência de spa em casa.
  7. Troque a lavagem do corpo por sabão em barra para obter uma solução sem desperdício.
  8. Vala a escova de dentes de plástico e use bambu em vez disso.
  9. Mude para almofadas de algodão reutilizáveis ​​em vez de descartáveis

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Marcas CBD de propriedade negra – The Healthy Maven


Compartilhei um guia de introdução à cannabis, mas percebi que nunca compartilhei um post dedicado ao CBD. O CBD é uma ótima opção para pessoas que desejam os benefícios terapêuticos da cannabis, sem os efeitos psicoativos. Especialmente agora, é uma ferramenta incrível para ajudar a gerenciar o estresse e a ansiedade. Claro, não é uma bandaid e eu ainda defendo a abordagem do estresse e da ansiedade através de muitos meios diferentes (terapia, diário, sono etc.), mas realmente tem tantos benefícios que vale a pena explorar. Hoje eu queria reunir algumas incríveis marcas CBD de propriedade preta para você aproveitar.

O que é CBD?

Existem mais de 100 compostos diferentes na planta de cannabis, conhecidos como canabinóides. Um desses canabinóides é o canabidiol (também conhecido como CBD). O CBD está associado aos efeitos terapêuticos da planta sem o manejo da dor, redução da ansiedade, melhora do sono, diminuição da inflamação. Mais uma vez, o CBD não é psicoativo, não o deixará chapado.

Os produtos CBD derivados do cânhamo (com menos de 0,3% de THC) são legais no nível federal, mas ainda são ilegais de acordo com algumas leis estaduais. Os produtos CBD derivados da maconha são ilegais no nível federal, mas são legais sob algumas leis estaduais. Verifique as leis do seu estado e as de qualquer lugar que você viajar. (Fonte)

Como usar o CBD

CBD vem em uma variedade de formas. Não existe uma “melhor maneira” de usar o CBD – experimente e faça o que funciona para você!

  • Comestíveis – Sim, você pode receber deleites com infusão de CBD, como gomas, trufas e balas de hortelã.
  • Sprays, óleos, pastilhas – Pulverize, solte ou segure um losango embaixo da língua. Esse método geralmente não possui muitos ingredientes adicionados e é rápido e fácil!
  • Topicamente – Muitas pessoas que conheço juram usar bálsamos e loções com infusão de CBD para tensão muscular e dor nas articulações.
  • Fumar – Você pode comprar canetas 100% CBD vape, se preferir.

Marcas CBD de propriedade negra

É CBD

Marca de saúde e bem-estar de propriedade negra fundada por Katrina Thompkins, enfermeira da UTI que atualmente atua nas linhas de frente da pandemia do COVID-19 em Nova York. K’dara carrega tudo! Óleos, gomas, nata, bombas de banho e até CBD infundiram petiscos.

Kush and Cute

A missão de Kush e Cute é fornecer produtos que educem e incentivem mulheres de todas as idades a usarem maconha em suas rotinas diárias de cuidados com a pele e cuidados pessoais. Nosso objetivo é ajudar a desestigmatizar a planta e esperamos fazer parte da crescente diversidade e inclusão no setor em constante crescimento. Amo isso! Eles carregam produtos para cuidados com a pele e corpo com infusão de CBD.

Simply Pure

Tão inspirado por esta marca! Wanda James e seu marido Scott Durrah foram os primeiros afro-americanos legalmente licenciados nos Estados Unidos a possuir um dispensário, uma instalação de cultivo e uma empresa comestível. O Simply Pure vende tinturas, uma pomada e uma bebida protéica com infusão de CBD!

Holmes Organics

A missão da Holmes Organics é “Para ajudar as pessoas a lidar com o estresse, a dor crônica e muito mais, criando os produtos canabinóides de maior espectro e biodisponibilidade do mercado, tudo a um preço que as pessoas podem pagar. ” Eles vendem tudo – gomas, pomada, tintura, cápsulas moles e guloseimas para cães.

Beleza indefinida

“Chegou a hora de quebrar as regras, mudar a narrativa e democratizar a beleza – limpe a beleza sem limites – exatamente como deveria ser”. AMÉM! Undefined Beauty criou produtos não-tóxicos, não-irritantes, embalados com poderosos produtos para a pele. Eles vendem um bálsamo para o corpo, soro reafirmante, máscara esfoliante e banho de imersão … além de todos os seus produtos terem a palavra “brilho” no nome, então é melhor você acreditar que vou pedir um de cada!

Buena Botanicals

Esta empresa familiar foi fundada por irmãs gêmeas. “Queríamos criar um negócio semeado em nossa paixão comum por cura holística, comunidade, autodeterminação, medicina de plantas e amor pela Mama Earth. ” Sim por favor! Todos os seus produtos são infundidos com óleo CBD de espectro total, derivado de cânhamo orgânico, cultivado eticamente. Eles vendem uma bomba de banho, um bar, um creme para o rosto e corpo e um elixir.

Brown Girl Jane

Outra irmã possuía e fundava uma empresa! “Somos mulheres que são líderes comprovadas em negócios, bem-estar, beleza e filantropia, e cada uma construiu nossa reputação em seus respectivos campos por meio de um compromisso inabalável com o avanço de comunidades sem privilégios e sub-representados. A combinação de nossa experiência profissional e experiências pessoais nos torna profundamente comprometidos com a qualidade de nossos produtos e com a inclusão na indústria em geral. ” Tão inspirador! Brown Girl Jane vende gotas diárias, soro facial, óleo íntimo e manteiga corporal.

Blissful Stoner Body: essenciais

BSBE é a primeira marca CBD de mulher negra em Nova Orleans! Eles vendem um banho de CBD e linha de corpo totalmente naturais, feitos em pequenos lotes à mão! “Em muitas comunidades, especialmente comunidades de cor, o uso de maconha, de qualquer forma, ainda é um assunto extremamente tabu, mas há muitas pessoas que definitivamente poderiam se beneficiar com seus poderes de cura. Nosso objetivo é não apenas apresentar o CBD a essas comunidades, mas apresentá-las à cultura da maconha de uma maneira positiva para combater os tabus negativos que eles apenas conhecem. ” Eles vendem máscaras faciais, manteigas corporais, óleos corporais e muito mais!

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Receita clássica do Smoothie da banana da manteiga de amendoim


Um smoothie cremoso e ultra-espesso, este clássico smoothie de banana com manteiga de amendoim tem o sabor de um milk-shake, mas cheio de nutrição! Feito com apenas 4 ingredientes simples que você quase definitivamente tem em mãos!

Eu declaro este o verão de smoothies! E não, não o seu smoothie comum de café da manhã, mas o verão da tarde, aperitivos! Eu nunca fui um comedor de smoothies que não tomam café da manhã antes, mas agora que moramos em uma área com o verão completo (que vê temperaturas acima de 80 graus!), Eu gosto de qualquer coisa que me refresque. Este clássico smoothie de banana com manteiga de amendoim não é exceção.

Geralmente, só comecei meus dias com smoothies porque eram rápidos, convenientes e cheios de nutrição. Não que esse smoothie de banana com manteiga de amendoim não seja, mas eu consideraria mais um smoothie de lanche do que um smoothie do café da manhã. Talvez porque tenha o sabor do milkshake final indulgente … feito de bananas!

Serei honesto, esta receita é para 1 pessoa, mas quase nunca a faço para uma. C e eu os apreciamos quase todos os dias à tarde, então geralmente dobro a receita. Vou sugerir que você faça o mesmo, porque confie em mim – seu parceiro / filhos / vizinho … realmente alguém … vai querer um pouco.

O que você precisa

  • Bananas (frescas ou congeladas)
  • Manteiga de amendoim
  • Leite de amêndoa (ou outro leite não lácteo ou lácteo)
  • Gelo
  • Opcional: sementes de chia ou linho moído

Você também precisará de um liquidificador de alta velocidade. Eu pessoalmente uso um Vitamix e adoro!

ingredientes de smoothie de banana e manteiga de amendoim no liquidificador

Como engrossar seu smoothie

Para um bom smoothie extra grosso, há algumas coisas que você pode fazer:

Use Bananas Congeladas: As bananas congeladas dão ao seu smoothie de banana com manteiga de amendoim mais consistência de milk-shake

Use gelo: Essa é a linha de base que você deve usar para engrossar seu smoothie, mas principalmente se suas frutas não estiverem congeladas!

Reduza seu líquido: Se estiver bebendo este batido com um canudo, siga os 1/2 xícara de líquido recomendado. No entanto, se você preferir transformar isso em uma tigela de suco, reduza o líquido para 1/4 de xícara. Pode levar um pouco de mais para colocar o smoothie no liquidificador, mas ele ficará bonito e grosso e você poderá comê-lo com uma colher!

Adicione sementes moídas de linho ou chia: o linho e o chia são super absorventes, ajudando a engrossar um smoothie. Além disso, eles também são uma ótima fonte de ácidos graxos ômega.

Faça verde! E alguns outros swaps…

  • Para dar a este smoothie de banana com manteiga de amendoim um impulso vegetariano, adicione 1-2 xícaras de espinafre para o seu liquidificador. Eu prometo que você não será capaz de prová-lo!
  • Alérgico a amendoim? Sinta-se livre para sub qualquer outra noz ou manteiga de sementes
  • Para aumentar a cafeína, tente congelar sobras de café ou café frio em uma bandeja de cubos de gelo e use-os no lugar de cubos de gelo regulares
  • Obtenha uma dose extra de proteína adicionando uma colher de proteína em pó
  • Adicione frutas extras! Amor bagas? Manga? O céu é o limite! Basta adicionar outra xícara de frutas frescas ou congeladas e algumas colheres de sopa extras de líquido.
  • Faça-os picolés! Adicione aos moldes de pop de gelo e congele para um pop de sorvete de verão!

Impressão

Batido de banana com manteiga de amendoim clássica

Um smoothie cremoso e ultra-espesso, este clássico smoothie de banana com manteiga de amendoim tem o sabor de um milk-shake, mas cheio de nutrição! Feito com apenas 4 ingredientes simples que você quase definitivamente tem em mãos!

  • Autor: Davida Lederle
  • Tempo de preparação: 2 minutos
  • Hora de cozinhar: 0 minutos
  • Tempo total: 2 minutos
  • Produção: 1 batido 1x
  • Categoria: Café da manhã
  • Método: Mistura
  • Dieta: Vegano

Escala

Ingredientes

  • 1 banana grande (fresca ou congelada)
  • 1 copo gelo
  • 1/2 xícara leite de amêndoa (ou outro leite não leite ou lácteos) *
  • 12 colheres de sopa de manteiga de amendoim
  • opcional: 1 colher de sopa de linho moído ou sementes de chia
  1. Adicione todos os ingredientes ao liquidificador e bata até ficar homogêneo por aproximadamente 30 segundos.
  2. Adicione a um copo e beba imediatamente

* Reduza para 1/4 de xícara para uma tigela de smoothie. Cubra com banana fatiada, mais manteiga de amendoim e outras coberturas de sua escolha.

Gostou deste post? Aqui estão algumas outras receitas de smoothie que você pode gostar:

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Easy Basic Overnight Oats


Here’s everything you need to know about overnight oats — the best basic recipe, the proper ratio, plus 20 different variations. Overnight oats are delicious, so easy to make and perfect for meal prep.   

Do you love oatmeal, but swear it off during the hot summer months because the thought of eating a steamy bowl of oatmeal makes you sweat just thinking about it! I feel ya and I have a solution… overnight oats!

I am a HUGE fan of warm oatmeal (especially baked oatmeal), but overnight oats have held a special place in my heart since I discovered them in 2009. They’re so easy to prepare and the combinations of flavors are truly endless. I love that I can prep everything the night before and wake up to a delicious breakfast. I’ve experimented with so many different flavors, but in this post I want to answer all your overnight oats questions and share my basic recipe.

Overhead shot with 6 jars of overnight oats, each with different toppings.

Ingredients Needed Overnight Oats

  1. Old-fashioned rolled oats – Old-fashioned rolled oats are a must for overnight oats. They soak up the liquid overnight, which gives you a lovely creamy texture. Instant, quick-cooking and steel cut oats don’t work because they don’t absorb the liquid in the same way that rolled oats do.
  2. Milk – You can make overnight oats with any type of milk you prefer. I personally like non-diary options and usually use unsweetened almond milk for my overnight oats.
  3. Yogurt – Yogurt gives overnight oats an extra creamy texture while adding a bit of protein. I personally like using plain Greek yogurt since it’s the highest in protein and lowest in sugar. To make vegan or dairy-free overnight oats you can use a non-dairy yogurt or skip the yogurt all together and use additional milk.
  4. Chia seeds – Chia seeds are optional, but I love them because they add a bit of fiber, protein and omega-3 fatty acids and they help absorb some of the liquid which gives the oats a thicker consistency.
  5. Add-ins + toppings – Here’s where you can get creative. Just like with regular oatmeal, there are some classic add-ins like vanilla extract, ground cinnamon, maple syrup (or honey) and a pinch of sea salt that really elevate the flavor and make overnight oats super tasty.

Ingredients for easy overnight oats in a white bowl before mixing.

Overnight Oats Ratio

The base “recipe” for overnight oats is so simple! The hardest part is getting the right ratio of oats to liquid, but if you follow my recipes you’ll be set!

I aim for a 1:1 ratio of rolled oats to milk, plus half as much yogurt. So for 1 cup of oats, I use 1 cup of milk + 1/2 cup of yogurt (or an additional 1/2 cup of milk). For this recipe, I’m skipping the yogurt and using the extra milk. This seems to give the oats the perfect consistency, not too thick, but not soupy. For the liquid, I usually go for non-dairy milk like almond milk, but you can use whatever milk you have on hand and if you really want to experiment you can try using different liquids like fruit juice.

Basic overnight oats in a mason jar with a gold spoon. Several more jars behind the open jar with lids for meal prep.

Get Creative!

Like I said, you can mix in different ingredients or add toppings to really take your overnight oats to the next level. Below I’m sharing my basic overnight oats recipe, plus variations for chocolate chip overnight oats, peanut butter overnight oats and berry overnight oats. Of course, this is only the tip of the iceberg… scroll down to the bottom of this post to find links to over 20 different recipes!

And just to get your creative juices flowing… here are some fun mix-ins and toppings to add to your base overnight oats recipe:

  • Fruit – you can’t go wrong with bananas and berries, but almost any fruit will work
  • Nut butter – I use peanut butter and almond butter most often, but any and all nut/seed butters are great including coconut butter
  • Nuts and seeds – almonds, peanuts, pecans, walnuts, sunflower seeds, coconut, hazelnuts, pumpkin seeds… you’re options here are endless
  • Granola – I’m a granola girl and love adding crunchy granola on my overnight oats. If you’re looking for homemade granola recipes, I highly recommend my hemp granola or this coconut granola
  • Protein –  a dollop of Greek yogurt or cottage cheese will add a good amount of protein
  • Chocolate – I’m all about sneaking a little chocolate into my breakfast. I like to use Lily’s chocolate chips because they’re low in sugar and carbs, but any chocolate chips or even a chopped chocolate bar will work

Mix, Soak Overnight and Enjoy!

Once you have all your ingredients mixed together, simply cover and put in the fridge the oats in the fridge to soak overnight. I personally like to use wide mouth 16 oz mason jars for storing my overnight oats but any airtight container will work.

The next morning, grab your overnight oats from the fridge, give the mixture a big stir and top with your favorite toppings. At this point you can simply dig right in as overnight oats are meant to be eaten cold. See my note below if you’re not keen on eating cold oats.

 

WATCH HOW TO MAKE OVERNIGHT OATS:

 

Summer Dessert Overnight Oats In the Video:

  • Strawberry Shortcake Overnight Oats
  • Blueberry Crumble Overnight Oats
  • Peach Pie Overnight Oats
  • Cherry Cheesecake Overnight Oats

How Long Do Overnight Oats Need to Soak?

Given the name, you’d assume overnight oats need to soak overnight, but you can actually make them in 2-4 hours if you’re in a rush. While it does take some time for the oats to absorb the liquid, they don’t necessarily have to be soaked overnight.

I recommend at least 8 hours for true overnight oats, but there have been mornings where I decide I want overnight oats for breakfast even though I didn’t prep them the night before. When this happens I’ll make them the morning of and let the oats soak for just 2-4 hours. With this quick soak, they’re not as soft as overnight oats that have soaked longer and they’re a bit more liquidy, but they’re still delicious.

Overhead shot with 7 jars of overnight oats, each with different toppings.

How Long Do Overnight Oats Stay Fresh?

When stored in an airtight container in the fridge overnight oats should last for up to 5 days. They will soften more the longer they sit so I find they’re best on days 1-3, but they’re still safe to eat on days 4 and 5. With this said, overnight oats are great for meal prep. Feel free to make a whole batch for the week on Sunday. I like prepping them in wide mouth 16 oz mason jars.

Can You Eat Them Hot?

Short answer, yes! You can definitely warm up overnight oats, but the whole point of overnight oats is to eat them cold like muesli. Even if you think cold oats sound strange, I recommend giving it shot before you write them off. Of course, if you simply can’t do the cold oats you can always heat them up. Just pop the overnights oats in your microwave, cooking in 30 second increments until the oats are warm throughout and enjoy.

Overhead shot with 7 jars of overnight oats, each with different toppings.

Can Overnight Oats Help You Lose Weight?

Let me start by saying, oats are not the key to weight loss, but oatmeal is a great option when you’re trying to eat healthy and lose weight! It is packed with fiber, but I recommend pairing it with protein to prevent blood sugar spikes. I love mixing in protein powder or Greek yogurt right to my overnight oats.

If you’re looking to keep your sugar consumption down you can always omit the maple syrup/honey from the overnight oats recipes or use a sugar alternative like stevia or monkfruit to sweeten the oats. You’ll just have to play around with how much to add based on your preference.

Overhead shot of basic overnight oats with berries and peanut butter on top.

More Easy Healthy Recipes Like This:

  • Baked Oatmeal Cups
  • Easy Chia Pudding
  • Protein Balls
  • Protein Oatmeal
  • Oatmeal Chia Cookies

If you try this overnight oats recipe be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other EBF readers. 

Print

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Basic overnight oats in a mason jar with berries and peanut butter on top.

Easy Overnight Oats


5 from 2 reviews


  • Author:
    Brittany Mullins

  • Prep Time:
    8 hours

  • Total Time:
    8 hours

  • Yield:
    1

  • Diet:
    Vegetarian
Print Recipe


Pin Recipe

Description

Here’s the basic recipe for overnight oats with rolled oats, milk, yogurt and chia seeds. They’re delicious, so easy to make and perfect for meal prep.   


Ingredients

Basic Overnight Oats

  • ½ cup old-fashioned rolled oats
  • ½ cup milk (any milk will work, but I like unsweetened almond milk)
  • 1/4 cup plain yogurt or 1/4 cup more milk (I like using Greek yogurt)
  • 12 teaspoons maple syrup or honey (or your preferred sweetener)
  • 1 teaspoon chia seeds (optional)
  • 1/2 teaspoon vanilla extract (optional)
  • pinch of sea salt
  • toppings of choice: fruit, nut butter, nuts, seeds, etc.

Chocolate Chip Overnight Oats

  • 2 Tablespoons chocolate chips

Peanut Butter Overnight Oats

  • 1 Tablespoon peanut butter

Berry Overnight Oats

  • 1/4 cup fresh berries (I like sliced strawberries and blueberries best)

Instructions

Basic Overnight Oats

  1. Add oats, milk, yogurt, maple syrup, chia seeds, vanilla and sea salt into a jar or storage container with a lid. Stir ingredients together. Place in the fridge overnight. If you’re in a rush you can shorten the soak time to 2-4 hours.

  2. The next morning (or when ready to eat), remove lid and give oats a big stir. If they seem too thick you can add a little more milk to loosen the mixture. Top with your favorite toppings and enjoy. You can eat the oats straight from the jar or pour into a bowl for serving.

  3. Overnight oats should last up to 5 days in the fridge in a sealed airtight container.

Chocolate Chip Overnight Oats

  1. Stir 1 Tablespoon of chocolate chips into the overnight oat mixture when prepping and then sprinkle oats with remaining chocolate chips to serve.

Peanut Butter Overnight Oats

  1. Stir 1/2 Tablespoon of peanut butter into the overnight oat mixture when prepping and then drizzle oats with remaining peanut butter to serve.

Berry Overnight Oats 

  1. Stir 2 Tablespoons of berries into the overnight oat mixture when prepping and then top oats with remaining berries to serve.

  • Category: Breakfast
  • Method: Soak
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 208
  • Sugar: 4g
  • Fat: 6g
  • Carbohydrates: 31g
  • Fiber: 5g
  • Protein: 8g

Keywords: overnight oats

Over 20 Overnight Oats Recipes:

The post Easy Basic Overnight Oats appeared first on Eating Bird Food.



Hambúrgueres de feijão preto de abobrinha – O Maven saudável


Melhore o seu jogo de hambúrguer vegetariano com estes deliciosos hambúrgueres de feijão preto de abobrinha. Totalmente vegano e suculento – o substituto perfeito para o seu churrasco de verão.

Faz um minuto desde que compartilhei uma receita vegetariana de hambúrguer! Sinto que houve um período de tempo em que hambúrgueres vegetarianos não eram vegetais, mas muita porcaria processada. (As Morningstar Farms tocam um sino, alguém ?!) Havia quase uma tendência no mundo da saúde em torno de ser vegetariano e é melhor você acreditar que eu comprei aqueles hambúrgueres congelados pensando que eles eram saudáveis ​​para mim.

Felizmente, os tempos mudaram e agora eu sei o que funciona para o meu corpo, que é um monte de vegetais … e qualquer outra coisa que eu queira aproveitar! A coisa mais importante para mim é o gosto. Minha comida tem um gosto bom. E posso garantir, esses hambúrgueres de feijão preto são incríveis.

Ingredientes de hambúrguer de feijão preto de abobrinha

  • Feijões pretos
  • Abobrinha
  • Alho
  • Pimenta em pó
  • Cominho
  • Sal
  • Ovo de linhaça – misture 2 colheres de sopa de linhaça moída com 3 colheres de sopa de água morna.

Nutrição Vegetariana

Existem quatro principais astros da nutrição neste hambúrguer: feijão preto, abobrinha, alho e linhaça.

Feijões pretos – A base desses hambúrgueres vegetarianos é o feijão preto. Eles são ricos em fibras e uma ótima fonte de proteína à base de plantas. Devido ao seu alto teor de proteínas e fibras, o feijão preto ajuda a reduzir um pico de açúcar no sangue que pode acontecer quando você come certos alimentos. (Fonte)

Abobrinha – Além de ser um abundante vegetal de verão, é embalado com vitaminas e minerais – principalmente vitamina A. É rico em antioxidantes e estudos demonstraram que ajuda na digestão, na saúde do coração e na saúde ocular. (Fonte)

Alho – Eu sou obcecado por alho. O sabor complementa quase todos os pratos e é um superalimento na minha opinião! É rico em vitamina C, B6 e manganês e ajuda a impulsionar seu sistema imunológico e a melhorar os sintomas comuns de resfriado e gripe. Tudo, desde o desempenho atlético até a longevidade, foi estudado e associado ao alho … se você ainda não é fã de alho, é melhor embarcar! (Fonte)

Linhaça – As sementes de linho são pequenas sementes poderosas! Eles são ricos em ácidos graxos ômega-3 e fibras. Eles são usados ​​neste hambúrguer para ajudar a vincular os ingredientes, mas também adicionam gorduras saudáveis ​​para completar a refeição. (Fonte)

Como Fazer Hambúrgueres de Feijão Preto

PASSO 1: Comece fazendo seu ovo de linhaça misturando a semente de linhaça moída e a água morna em uma tigela pequena. Mexa e reserve, deixando a mistura gelar.

PASSO 2: Pegue cerca de ¾ do total de feijão e amasse em uma tigela grande até formar uma pasta adesiva.

ETAPA 3: Adicione o restante do feijão preto, abobrinha ralada, ovo de linhaça, alho e especiarias e misture com as mãos.

PASSO 4: Faça a mistura em cinco hambúrgueres e coloque em uma assadeira forrada com papel manteiga. Não amasse demais – estes são hambúrgueres grossos! Coloque-os na geladeira por 30 minutos para permitir firmar um pouco.

PASSO 5: Asse no forno por 20 minutos, virando na metade do processo. Se o hambúrguer quebrar um pouco quando você o virar, empurre delicadamente o hambúrguer!

O que servir com hambúrgueres vegetarianos

Pessoalmente, gosto de servir esses hambúrgueres vegetarianos em um pão com coberturas tradicionais de hambúrguer – alface, cebola, tomate, ketchup e mostarda. Você não pode errar com as batatas fritas como acompanhamento! Aqui estão alguns dos meus favoritos:

Impressão

Hambúrguer de feijão preto com abobrinha

Melhore o seu jogo de hambúrguer vegetariano com estes deliciosos hambúrgueres de feijão preto de abobrinha. Totalmente vegano e suculento – o substituto perfeito para o seu churrasco de verão.

  • Autor: Davida Lederle
  • Tempo de preparação: 35 minutos
  • Hora de cozinhar: 20 minutos
  • Tempo total: 55 minutos
  • Produção: 5 rissóis 1x
  • Categoria: Jantar
  • Método: Assar
  • Cozinha: americano
  • Dieta: Vegano

Escala

Ingredientes

  • 2 colheres de sopa linho moído (+ 3 colheres de sopa água morna – instruções abaixo)
  • 2 x 15 onças pode feijão preto, escorrido e lavado
  • 1 copo abobrinha ralada (cerca de 1 abobrinha grande), espremido em excesso de líquido
  • 1 dente de alho picado
  • 1 Colher de Sopa Pimenta em pó
  • 1/2 colher de chá cominho
  • 1/2 colher de chá sal
  • opcional: pitada de pimenta de Caiena para especiarias
  • opcional: 5 pães de hambúrguer
  1. Em uma tigela pequena, misture linho moído e água morna. Mexa para combinar e deixe descansar por pelo menos 5 minutos ou até formar uma consistência espessa e em gel.
  2. Pegue 3/4 de feijão preto (calcule – não precisa ser perfeito!) E adicione-o a uma tigela grande. Amasse com um espremedor de batatas ou as costas de um garfo até formar uma pasta adesiva.
  3. Adicione o restante do feijão preto, abobrinha ralada, mistura de linho, alho e especiarias e use as mãos para misturar.
  4. Forma em 5 rissóis e coloque em uma folha de pergaminho ou forrada com silicone. Não aplique demais. Deve ser grosso.
  5. Coloque os hambúrgueres na geladeira por 30 minutos.
  6. Pré-aqueça o forno a 400 graus F.
  7. Retire os rissóis da geladeira e leve ao forno por 10 minutos.
  8. Flip rissóis. Se o rissol se quebrar levemente, empurre-o novamente usando uma espátula. Asse por mais 10 minutos.
  9. Sirva quente com coberturas e pão desejados.

Gostou deste post? Aqui estão outras que você pode gostar:

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Frozen Yogurt Bark with Berries


This frozen yogurt bark with berries and coconut is the perfect refreshing snack. It’s so easy to whip up, healthy and packed with protein. You’ll want a batch in your freezer at all times.

It is clear that you guys are loving the simple, cool treats this summer! My chocolate peanut butter banana bites went viral and the chocolate covered frozen raspberries surpassed Olivia’s birth announcement on Instagram. Needless to say, when I thought of this yogurt bark recipe I was pretty certain you’d love it as well… we’ll have to see!

Hand holding a square of frozen yogurt bark topped with berries.

This recipe is super simple to make – it’s the perfect recipe to involve your kids in. Plus, the red, white and blue color combo makes it perfect for patriotic holidays like the 4th of July and Memorial Day!

Frozen Yogurt Bark Ingredients

  • plain Greek yogurt – I personally like using full-fat Greek yogurt for yogurt bark because it’s thicker and a bit more rich, but you can use regular plain yogurt if that’s all you have and low-fat yogurt if you’re wanting to cut back on the fat content. You can also experiment with using flavored and sweetened yogurt!
  • maple syrup or honey – the maple syrup in this recipe sweetens up the Greek yogurt just enough. If you want to keep the recipe super low in sugar you can use plain yogurt without sweetening it, but I think it tastes really good with a little maple syrup.
  • vanilla
  • strawberries & blueberries – you can use any fresh berries you like, but I love the combo of strawberries and blueberries.
  • unsweetened coconut flakes – the coconut flakes are optional, but they do add a nice (almost chewy) texture to the yogurt bark.

Yogurt mixed with maple syrup and vanilla in a glass Pyrex measuring cup.

How to Make Yogurt Bark

Like I said earlier, this recipe is super simple and great for getting kids involved in the kitchen. The hardest part is waiting for it to set in the freezer. Everyone will have to practice a little patience!

Start by lining a rimmed baking sheet with parchment paper. Make sure it’s rimmed! We don’t want a yogurt mess in your freezer.

In a medium bowl or measuring cup, stir together the yogurt, maple syrup and vanilla. Pro tip: I like to make my own flavored and sweetened yogurt so I know what ingredients are being added. You can start with a plain yogurt and customize from there! That said, this recipe will certainly work with already flavored and/or sweetened yogurt.

Frozen yogurt bark topped with berries and coconut flakes on a cookie sheet.

Spread the yogurt mixture on the prepared baking sheet and scatter the strawberries and blueberries on top. Sprinkle with the coconut flakes.

Now the hard part… waiting! Place in the freezer for about 3 hours or until the yogurt is firm. Cut or break into pieces and serve.

Frozen yogurt bark topped with blueberries, strawberries and coconut flakes, and cut into squares.

Swaps and Customizations

There are so many ways to customize this yogurt bark! I can already see myself making this all summer long in different variations. Here are some ideas:

  • Make it vegan. Use a plain dairy-free yogurt option and maple syrup to make this yogurt bark vegan!
  • Swap out the fruit. Like different berries? Want to try a different fruit combo all together? Go for it! You really can’t go wrong.
  • Go wild on toppings. I’m already dreaming up an option that is drizzled with chocolate… maybe with peanut butter too?! This would also be delicious with added nuts or granola.

Square of frozen yogurt bark topped with berries and coconut in a bowl.

Storing Yogurt Bark

I recommend storing your frozen yogurt bark in an airtight container in the freezer until you’re ready to serve! I’ve been using freezer storage bags for mine. If possible, serve in a cool spot or encourage your guests (or family members!) to enjoy immediately on a hot day. I like bringing it out of the freezer a few minutes before serving, just to let it soften up the tiniest bit.

The yogurt bark will keep up to 3 months in the freezer, but I bet it’ll be gone in less than a week. 😉

Frozen yogurt bark topped with blueberries, strawberries and coconut flakes, and cut into squares.

More No-Bake Treats to Try:

  • Chocolate Banana Ice Cream
  • Healthy No Bake Cookies
  • 4-Ingredient Samoas
  • 3 Ingredient Icebox Cake
  • Fruit Salad with Mint
  • Apple Samoas with Date Caramel
  • Healthy Cookie Dough Bites
  • Chocolate Covered Snickers Stuffed Dates
  • Apple Nachos with Date Caramel Sauce

If you make this yogurt bark, be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers!

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text-align: center;
transform: translateY(-115px);
margin-bottom: 1em; /* Decide if we need this */
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.tasty-recipes-entry-header .tasty-recipes-image img {
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.tasty-recipes-entry-header h2 {
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.tasty-recipes-has-image .tasty-recipes-entry-header h2 {
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.tasty-recipes-entry-header hr {
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background-color: #b7bbc6;
margin-bottom: 1em;
margin-top: 1em;
}

.tasty-recipes-entry-header div.tasty-recipes-rating {
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.tasty-recipes-entry-header .tasty-recipes-rating:hover {
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.tasty-recipes-entry-header div.tasty-recipes-rating {
font-size: 1.375em;
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.tasty-recipes-entry-header .tasty-recipes-rating p {
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.tasty-recipes-entry-header span.tasty-recipes-rating {
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.tasty-recipes-entry-header .rating-label {
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.tasty-recipes-entry-header .tasty-recipes-details {
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.tasty-recipes-entry-header .tasty-recipes-details ul {
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.tasty-recipes-entry-header .tasty-recipes-details ul li {
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@media only screen and (min-width: 520px) {
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}
}

.tasty-recipes-entry-header .tasty-recipes-details .tasty-recipes-label {
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.tasty-recipes-entry-header .tasty-recipes-details .detail-icon {
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.tasty-recipes-entry-header .tasty-recipes-details .author a {
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.tasty-recipes-entry-content .tasty-recipes-buttons a {
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.tasty-recipes-entry-content .tasty-recipes-buttons .svg-print,
.tasty-recipes-entry-content .tasty-recipes-buttons .svg-pinterest {
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.tasty-recipes-entry-content .tasty-recipes-description,
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.tasty-recipes-entry-content .tasty-recipes-notes p,
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Hand holding a square of frozen yogurt bark topped with berries.

Frozen Yogurt Bark



  • Author:
    Brittany Mullins

  • Prep Time:
    3 hours

  • Total Time:
    3 hours

  • Yield:
    6

  • Diet:
    Vegetarian
Print Recipe


Pin Recipe

Description

This frozen yogurt bark with berries and coconut is the perfect refreshing snack. It’s so easy to whip up, healthy and packed with protein. You’ll want a batch in your freezer at all times.


Ingredients

  • 1 1/2 cups plain full-fat Greek yogurt
  • 2 Tablespoons maple syrup or honey
  • 1 teaspoon vanilla extract
  • 1/31/2 cup fresh strawberries, sliced
  • 1/31/2 cup fresh blueberries
  • 23 Tablespoons unsweetened coconut flakes

Instructions

  1. Line a rimmed baking sheet with parchment paper.
  2. In a medium bowl, stir together yogurt, maple syrup and vanilla until well combined.
  3. Spread yogurt mixture evenly, about a 1/4 of an inch thick, onto the prepared baking sheet in rectangular shape. Scatter the strawberries and blueberries on top. Sprinkle with coconut flakes. 
  4. Place in the freezer for about 3 hours or until the yogurt is firm. Cut or break into 16-20 pieces and serve.
  5. Store leftover yogurt bark in a sealed freezer bag for up to 3 months. I like taking it out and letting it sit for about 3-5 minutes before eating.

Equipment

  • Category: Dessert
  • Method: Freeze
  • Cuisine: American

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 94
  • Sugar: 7g
  • Sodium: 22mg
  • Fat: 3g
  • Saturated Fat: 3g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 10g
  • Fiber: 1g
  • Protein: 6g
  • Cholesterol: 7mg

Keywords: yogurt bark

The post Frozen Yogurt Bark with Berries appeared first on Eating Bird Food.



Aveia com Pedaços de Chocolate | Comer comida de pássaro


Tome chocolate no café da manhã com estas lascas de aveia durante a noite. Eles são fáceis de preparar e embalar uma boa quantidade de proteína do iogurte grego e manteiga de amendoim.

Eu fiz (e compartilhei) tantas variações diferentes de aveia durante a noite, mas essa tem sido um item básico recentemente porque é um clássico. É baseado na minha receita fácil de aveia durante a noite, mas estamos adicionando lascas de chocolate à mistura e finalizando com uma garoa de manteiga de amendoim.

Aveia com pedaços de chocolate durante a noite em um frasco de vidro. Coberto com lascas de chocolate e uma garoa de manteiga de amendoim.

Chocolate e manteiga de amendoim é a combinação perfeita e essas aveias durante a noite são perfeitas, especialmente se você estiver procurando por algo com um pouco menos de chocolate do que o que minha xícara de manteiga de amendoim fornece.

Ingredientes para a aveia durante a noite em pedaços de chocolate em uma tigela branca antes de misturar.

Ingredientes necessários para aveia durante a noite com chips de chocolate

  • aveia em flocos à moda antiga – aveia em flocos é a melhor para aveia durante a noite. Aveia instantânea / rápida e aveia cortada em aço não funcionam da mesma maneira porque não absorvem líquidos da mesma forma que a aveia em flocos
  • leite de amêndoa – Gosto de usar leite de amêndoa sem açúcar, mas qualquer tipo de leite funcionará
  • iogurte grego – o iogurte proporciona uma textura cremosa extra à aveia durante a noite e adiciona um pouco de proteína. Pessoalmente, gosto de usar iogurte grego comum, já que é o mais alto em proteínas e o mais baixo em açúcar. Para fazer esta receita vegana ou sem laticínios, você pode usar um iogurte não lácteo ou pular o iogurte todos juntos e usar leite adicional
  • xarope de bordo – o xarope de bordo puro é o adoçante natural perfeito para usar, porque é líquido, por isso combina bem com a mistura de aveia e eu pessoalmente amo o sabor. Mel ou outro adoçante líquido natural funcionará aqui. Se você deseja reduzir o açúcar nesta receita, sinta-se à vontade para usar uma alternativa de açúcar, como estévia ou fruta do monge
  • sementes de chia – essas pequenas sementes adicionam um pouco de fibra, proteína e ácidos graxos ômega-3 e ajudam a absorver parte do líquido, que confere à aveia uma consistência mais espessa.
  • extrato de baunilha
  • sal marinho – uma pitada de sal marinho é o melhorador de sabor perfeito e realça o sabor de noz da aveia
  • pedaços de chocolate – Gosto de usar as lascas de chocolate escuro da Lily porque elas são sem açúcar e têm pouco carboidrato, mas você pode usar as lascas de chocolate que tiver em mãos
  • manteiga de amendoim – Eu amo manteiga de amendoim nessas aveias, mas qualquer manteiga de noz que você goste funcionaria para esta receita

Foto aérea de aveia durante a noite em pedaços de chocolate em um frasco de vidro. Coberto com lascas de chocolate e manteiga de amendoim.

Taxa de aveia durante a noite

A “receita” básica para aveia durante a noite é tão simples! A parte mais difícil é obter a proporção certa de aveia para líquido, mas se você seguir minhas receitas, estará pronto!

Aponto para uma proporção de 1: 1 de aveia em flocos e leite, mais metade do iogurte. Então, para 1 xícara de aveia, eu uso 1 xícara de leite + 1/2 xícara de iogurte (ou mais 1/2 xícara de leite). Isso parece dar à aveia a consistência perfeita, não muito grossa, mas não muito saborosa. Para o líquido, eu geralmente prefiro leite não lácteo como leite de amêndoa, mas você pode usar o leite que tiver em mãos e, se realmente quiser experimentar, pode tentar usar diferentes líquidos, como suco de frutas.

Quanto tempo a aveia durante a noite precisa de molho?

Dado o nome, você presumiria que a aveia durante a noite precisa ser absorvida da noite para o dia, mas você pode produzi-la em 2 a 4 horas, se estiver com pressa. Embora leve algum tempo para a aveia absorver o líquido, elas não necessariamente ter para ficar de molho durante a noite. Eu recomendo pelo menos 8 horas para a aveia verdadeira durante a noite, mas houve manhãs em que eu decido que quero aveia durante a noite no café da manhã, mesmo que não as tenha preparado na noite anterior. Quando isso acontecer, eu os prepararei na manhã e deixarei a aveia de molho por apenas 2-4 horas. Com essa rápida absorção, eles não são tão macios quanto a aveia da noite para o dia, que se encharcam por mais tempo e ficam um pouco mais líquidos, mas ainda são deliciosos.

Quanto tempo duram a aveia durante a noite?

Quando armazenado em um recipiente hermético na geladeira, a aveia durante a noite deve durar até 5 dias. Eles vão amolecer mais quanto mais ficam sentados, então acho que são os melhores nos dias 1 a 3, mas ainda assim é seguro comer nos dias 4 e 5. Com isso dito, a aveia durante a noite é ótima para a preparação de refeições. Sinta-se livre para fazer um lote inteiro para a semana no domingo. Eu gosto de prepará-los na boca larga, frascos de 16 oz.

Você pode comer aveia durante a noite quente?

Resposta curta, sim! Você pode definitivamente aquecer aveia durante a noite, mas o objetivo da aveia durante a noite é comê-los frios como muesli. Mesmo se você acha que aveia fria soa estranha, eu recomendo dar uma injeção antes de descartá-las. Claro, se você simplesmente não pode fazer a aveia fria, sempre pode esquentá-la. Basta colocar a aveia durante a noite no microondas, cozinhar em incrementos de 30 segundos até que a aveia esteja quente o tempo todo e aproveite.

Aveia com pedaços de chocolate durante a noite em um frasco de vidro. Coberto com lascas de chocolate e uma garoa de manteiga de amendoim.

Mais receitas de aveia para experimentar:

Se você fizer essas aveias com pepitas de chocolate durante a noite, deixe um comentário e uma classificação por estrelas abaixo, informando como ficou. Seu feedback é muito útil para a equipe EBF e nossos leitores!

Impressão

Descrição

Tome chocolate no café da manhã com estas lascas de aveia durante a noite. Eles são fáceis de preparar e embalar uma boa quantidade de proteína do iogurte grego e manteiga de amendoim.


Ingredientes

  • 1 copo aveia em flocos à moda antiga (não instantânea)
  • 1 xícara de leite de amêndoa de baunilha sem açúcar
  • 1/2 xícara iogurte grego simples
  • 2 colheres de chá xarope de bordo
  • 1 colher de chá sementes de chia
  • 1/2 colher de chá baunilha
  • pitada de sal marinho
  • 2 colheres de sopa lascas de chocolate (eu uso lascas de chocolate escuras de Lily), divididas
  • 1/2 colher de sopa manteiga de amendoim pingada, para chuviscar

  1. Adicione aveia, leite de amêndoa, iogurte, xarope de bordo, sementes de chia, baunilha, sal marinho e 1 colher de sopa de lascas de chocolate em uma tigela. Mexa bem para combinar. Divida a mistura de aveia em dois recipientes (eu gosto de usar jarros), feche com uma tampa e coloque na geladeira durante a noite.
  2. Retire um recipiente da geladeira na manhã seguinte e mexa a mistura.
  3. Cubra com lascas de chocolate, regue a manteiga de amendoim por cima e divirta-se!
  4. Durante a noite, a aveia fica na geladeira por até 5 dias em um recipiente fechado.

  • Categoria: Breakast
  • Método: Absorver
  • Cozinha: americano

Nutrição

  • Porção: 1 porção
  • Calorias: 324
  • Açúcar: 8g
  • Sódio: 236mg
  • Gordura: 14g
  • Gordura saturada: 5g
  • Gordura insaturada: 3g
  • Gordura trans: 0g
  • Carboidratos: 41g
  • Fibra: 9g
  • Proteína: 13g
  • Colesterol: 8mg

Palavras-chave: aveia durante a noite com pedaços de chocolate

Mais receitas de aveia durante a noite:



Peanut Butter Overnight Oats


You’re going to love these delicious and creamy peanut butter overnight oats. They’re easy to prep and pack in a good amount of protein from the Greek yogurt and peanut butter.

I’ve made (and shared) so many different overnight oat variations, but I’ve been loving this flavor lately. It’s based off my easy overnight oats recipe, but we’re adding peanut butter directly into the overnight oat mixture instead of just using it as a topping. This ensures every bite has a little peanut butter flavor.

Overhead shot of peanut butter overnight oats in a mason jar topped with blueberries, chopped peanuts and a peanut butter drizzle.

If you’re a peanut butter lover like me, you’ll know that I pretty much like to drizzle all of my overnight oats with peanut butter (or another nut butter) and I already have several pb inspired overnight oats combos — everything from peanut butter cup overnight oats to peanut butter and jelly overnight oats. All that said, sometimes it’s nice to get back to basics and that’s what this recipe does!

Ingredients for peanut butter overnight oats in a white bowl before mixing.

Ingredients Needed for Peanut Butter Overnight Oats

  • old fashioned rolled oats – rolled oats are the best for overnight oats. Instant/quick oats and steel cut oats don’t work the same because they don’t absorb liquid the same way rolled oats do
  • almond milk – I like using unsweetened vanilla almond milk, but any type of milk will work
  • Greek yogurt – yogurt gives overnight oats an extra creamy texture while adding a bit of protein. I personally like using plain Greek yogurt since it’s the highest in protein and lowest in sugar. To make this recipe vegan or dairy-free you can use a non-dairy yogurt or skip the yogurt all together and use additional milk
  • peanut butter – I love peanut butter for these oats, but any nut butter that you enjoy would work for this recipe
  • maple syrup – pure maple syrup is the perfect natural sweetener to use because it’s liquid so it blends in nicely with the oat mixture and I personally love the flavor. Honey or another natural liquid sweetener will work here. If you want to reduce the sugar in this recipe, feel free to use a sugar alternative like stevia or monk fruit
  • chia seeds – these little seeds add a bit of fiber, protein and omega-3 fatty acids and they help absorb some of the liquid which gives the oats a thicker consistency
  • vanilla extract
  • sea salt – a pinch of sea salt is the perfect flavor enhancer and brings out the nutty flavor of the oats
  • blueberries and chopped peanuts – I love the combo of blueberries with peanut butter and the chopped peanuts add a nice texture, but these toppings are optional and can be swapped for whatever toppings you like on your overnight oats

Peanut butter overnight oats in a mason jar with a gold spoon. Topped with blueberries, chopped peanuts and a peanut butter drizzle.

Overnight Oats Ratio

The base “recipe” for overnight oats is so simple! The hardest part is getting the right ratio of oats to liquid, but if you follow my recipes you’ll be set!

I aim for a 1:1 ratio of rolled oats to milk, plus half as much yogurt. So for 1 cup of oats, I use 1 cup of milk + 1/2 cup of yogurt (or an additional 1/2 cup of milk).  This seems to give the oats the perfect consistency, not too thick, but not soupy. For the liquid, I usually go for non-dairy milk like almond milk, but you can use whatever milk you have on hand and if you really want to experiment you can try using different liquids like fruit juice.

How Long Do Overnight Oats Need to Soak?

Given the name, you’d assume overnight oats need to soak overnight, but you can actually make them in 2-4 hours if you’re in a rush. While it does take some time for the oats to absorb the liquid, they don’t necessarily have to be soaked overnight. I recommend at least 8 hours for true overnight oats, but there have been mornings where I decide I want overnight oats for breakfast even though I didn’t prep them the night before. When this happens I’ll make them the morning of and let the oats soak for just 2-4 hours. With this quick soak, they’re not as soft as overnight oats that have soaked longer and they’re a bit more liquidy, but they’re still delicious.

How Long Do Overnight Oats Last?

When stored in an airtight container in the fridge overnight oats should last for up to 5 days. They will soften more the longer they sit so I find they’re best on days 1-3, but they’re still safe to eat on days 4 and 5. With this said, overnight oats are great for meal prep. Feel free to make a whole batch for the week on Sunday. I like prepping them in wide mouth 16 oz mason jars.

Can You Eat Overnight Oats Hot?

Short answer, yes! You can definitely warm up overnight oats, but the whole point of overnight oats is to eat them cold like muesli. Even if you think cold oats sound strange, I recommend giving it shot before you write them off. Of course, if you simply can’t do the cold oats you can always heat them up. Just pop the overnights oats in your microwave, cooking in 30 second increments until the oats are warm throughout and enjoy.

Overhead shot of peanut butter overnight oats in a mason jar topped with blueberries, chopped peanuts and a peanut butter drizzle.

More Oatmeal Recipes to Try:

  • Baked Oatmeal Cups
  • Berry Baked Oatmeal Bars
  • Easy Protein Balls
  • Baked Oatmeal Recipes
  • Protein Oatmeal
  • 3 Minute Chocolate Peanut Butter Oatmeal

If you make these peanut butter overnight oats be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers!

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Overhead shot of peanut butter overnight oats in a mason jar topped with blueberries, chopped peanuts and a peanut butter drizzle.

Peanut Butter Overnight Oats



  • Author:
    Brittany Mullins

  • Prep Time:
    8 hours

  • Total Time:
    8 hours

  • Yield:
    2

  • Diet:
    Vegetarian
Print Recipe


Pin Recipe

Description

You’re going to love these delicious and creamy peanut butter overnight oats. They’re easy to prep and pack in a good amount of protein from the Greek yogurt and peanut butter.


Ingredients

  • 1 cup old fashioned rolled oats
  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup plain Greek yogurt
  • 2 Tablespoons peanut butter
  • 2 teaspoons maple syrup
  • 1 teaspoon chia seeds
  • 1/2 teaspoon vanilla
  • pinch of sea salt
  • toppings: blueberries, extra peanut butter and chopped peanuts

Instructions

  1. Add oats, almond milk, yogurt, peanut butter, maple syrup, chia seeds, vanilla, sea salt into a bowl. Stir well to combine, making sure peanut butter gets evenly dispersed. Divide oat mixture into two containers (I like using mason jars), seal with a lid and place in the fridge overnight.
  2. Take one container out of the fridge the next morning and stir the mixture.
  3. Top with a drizzle of peanut butter, blueberries and chopped peanuts.
  4. Overnight oats will keep for up to 5 days in the fridge in a sealed container.

  • Category: Breakfast
  • Method: Soak
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 354
  • Sugar: 9g
  • Sodium: 259mg
  • Fat: 16g
  • Saturated Fat: 3g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 39g
  • Fiber: 7g
  • Protein: 15g
  • Cholesterol: 8g

Keywords: peanut butter overnight oats

More Overnight Oats Recipes:

The post Peanut Butter Overnight Oats appeared first on Eating Bird Food.



Chocolate Lactation Smoothie


Mamas, you will love this chocolate banana lactation smoothie! It tastes amazing and has oats, flaxseed and brewer’s yeast to help boost your milk supply.

As a breastfeeding mama I’m always looking for ways to increase (or maintain) my milk supply. I’ve developed recipes for lactation cookies and lactation bites, which I love. They’re both super tasty and I definitely notice a difference in my supply when I eat them regularly, but there are plenty of days where I’ve run out of the cookies/bites and I need something fast… that’s where this lactation smoothie comes in.

Glass jar with chocolate banana smoothie topped with cacao nibs and a peanut butter drizzle.

Of course, you can literally make any smoothie a lactation smoothie just by adding ingredients to boost your milk supply, but haphazardly adding ingredients to a smoothie can often times result in a concoction that doesn’t taste so good. Especially when you’re working with a bitter ingredient like brewer’s yeast. Been there, done that!

This smoothie on the other hand, has three ingredients for boosting your milk supply (oats, brewer’s yeast and flaxseed) and it still tastes delicious. It’s so good, I would happily drink it daily. The combo of banana, chocolate and peanut butter totally masks the bitter taste of the brewer’s yeast and the frozen fruit combined with the oats and flaxseed give the smoothie a thick and creamy texture.

Glass jar with chocolate banana smoothie topped with cacao nibs and a peanut butter drizzle.

Sweetened With Medjool Dates

I purposely chose to sweeten this smoothie with medjool dates because I figured many mamas will have a few leftover from endlessly eating dates to help prep for labor. If you don’t have any dates on hand, you can use another natural sweetener like maple syrup or honey. I’d start with 1 teaspoon, taste the smoothie and add more if needed.

Ingredients for a chocolate banana peanut butter lactation smoothie in a blender.

Foods That Help Increase Milk Supply

Since breastfeeding Olivia, I’ve done a bit of research about which foods are best to keep your milk supply up and help with milk production. Here’s a little list of the foods I found:

  • Oats – One of the reasons for decreased milk supply is low iron levels. Oats are high in iron so some studies have shown that oats help with milk production. Adding a small amount of oats to a smoothie is great but I love having some sort of oat-based breakfast almost daily. I’m a big fan of overnight oats (these chocolate chip overnight oats are my go-to right now) and baked oatmeal (I love my strawberry banana baked oatmeal). I gravitate towards these options because I can prep them in advance.
  • Barley – Whole barely is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin (aka the breastfeeding hormone). This barley salad is so delicious!
  • Brewer’s yeast – It is packed with vitamin B, iron, zinc, magnesium and potassium. It has a lot of benefits, but you should check with your doctor before adding brewer’s yeast to your diet. It can interact with a variety of medications and can cause some unwanted side effects. You can learn more about brewer’s yeast in my lactation bites post.
  • Flaxseed – Flaxseed is high in omega-3 fatty acids (which are great for baby) and it also contains phytoestrogens that can influence breast milk production.
  • Fennel – Like flaxseed, fennel and its seeds contain phytoestrogens, which are known to help with milk production. If you’re looking for ways to include whole fennel in your diet, I love these recipes: crackling cauliflower, fennel salad and orange tofu with fennel.
  • Fenugreek seeds – Both fenugreek seeds and fennel can be found in Mother’s Milk tea.

What is Brewer’s Yeast?

Of all the ingredients known to help boost a woman’s milk supply, the most interesting to me is brewer’s yeast. I had to do a little research to figure out exactly what it is, but brewer’s yeast is a fungus and gets its name because it is used in the production of beer and bread.

Bag of brewer's yeast next to a small bowl of the brewer's yeast.

It is packed with vitamins and minerals – most notably, vitamin B, iron, zinc, magnesium and potassium. It’s also a good source of protein. One 1/4 cup serving offers 8 grams of protein. Because of this, brewer’s yeast has been touted as a plant-based superfood. While it has a lot of really great benefits, it’s important to note that you should talk to your doctor before adding brewer’s yeast to your diet as it can interact with a variety of medications.

Jar filled with a chocolate smoothie topped with cacao nibs, banana slices and a peanut butter drizzle.

I’ve been making this smoothie for breakfast or lunch. It’s filling enough to have on its own as a meal, but sometimes I’ll pair it with a little something extra like a hard boiled egg. I love the flavor and it’s been helpful for my milk supply as well. I hope you like it as much as I do.

Looking to Increase Your Milk Supply? Here Are More Lactation Recipes to Try:

  • Lactation Cookies
  • Lactation Bites
  • Easy Overnight Oats
  • Baked Oatmeal Cups
  • Savory Oatmeal

If you make this lactation smoothie, be sure to leave a comment and star rating below letting us know how you like it. Your feedback is so helpful for the EBF team and our readers!

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.tasty-recipes-equipment .tasty-link-card span {
font-size: 0.9em; }

.tasty-recipes-rating.tasty-recipes-clip-10 {
-webkit-clip-path: polygon(0 0, 10% 0%, 10% 100%, 0% 100%);
clip-path: polygon(0 0, 10% 0%, 10% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-20 {
-webkit-clip-path: polygon(0 0, 20% 0%, 20% 100%, 0% 100%);
clip-path: polygon(0 0, 20% 0%, 20% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-30 {
-webkit-clip-path: polygon(0 0, 30% 0%, 30% 100%, 0% 100%);
clip-path: polygon(0 0, 30% 0%, 30% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-40 {
-webkit-clip-path: polygon(0 0, 40% 0%, 40% 100%, 0% 100%);
clip-path: polygon(0 0, 40% 0%, 40% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-50 {
-webkit-clip-path: polygon(0 0, 50% 0%, 50% 100%, 0% 100%);
clip-path: polygon(0 0, 50% 0%, 50% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-60 {
-webkit-clip-path: polygon(0 0, 60% 0%, 60% 100%, 0% 100%);
clip-path: polygon(0 0, 60% 0%, 60% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-70 {
-webkit-clip-path: polygon(0 0, 70% 0%, 70% 100%, 0% 100%);
clip-path: polygon(0 0, 70% 0%, 70% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-80 {
-webkit-clip-path: polygon(0 0, 80% 0%, 80% 100%, 0% 100%);
clip-path: polygon(0 0, 80% 0%, 80% 100%, 0% 100%); }

.tasty-recipes-rating.tasty-recipes-clip-90 {
-webkit-clip-path: polygon(0 0, 90% 0%, 90% 100%, 0% 100%);
clip-path: polygon(0 0, 90% 0%, 90% 100%, 0% 100%); }

.tasty-recipes-nutrition ul {
list-style-type: none;
margin: 0;
padding: 0; }
.tasty-recipes-nutrition ul:after {
display: block;
content: ‘ ‘;
clear: both; }

.tasty-recipes-nutrition li {
float: left;
margin-right: 1em; }

.tasty-recipes-plug {
text-align: center;
margin-bottom: 1em;
display: flex;
align-items: center;
justify-content: center; }
.tasty-recipes-plug a {
text-decoration: none;
box-shadow: none; }
.tasty-recipes-plug a img {
width: 150px;
height: auto;
margin: 5px 0 0 8px;
display: inline-block; }

@media print {
.tasty-recipes-no-print,
.tasty-recipes-no-print * {
display: none !important; } }

/* Bold recipe card styles. */

.tasty-recipes {
border: 5px solid #666677;
margin-top: 6em;
margin-bottom: 4em;
}
.tasty-recipes.tasty-recipes-has-plug {
margin-bottom: 1em;
}

.tasty-recipes-plug {
margin-bottom: 4em;
}

.tasty-recipes-print-button {
display: none;
}

.tasty-recipes-image-shim {
height: 69.5px;
clear: both;
}

.tasty-recipes-entry-header {
background-color: #666677;
color: #fff;
text-align: center;
padding-top: 35px;
padding-bottom: 1.5em;
padding-left: 2.5em;
padding-right: 2.5em;
}

.tasty-recipes-entry-header.tasty-recipes-has-image {
padding-top: 0px;
}

.tasty-recipes-entry-header .tasty-recipes-image {
float: none;
text-align: center;
transform: translateY(-115px);
margin-bottom: 1em; /* Decide if we need this */
}

.tasty-recipes-entry-header .tasty-recipes-image img {
-webkit-border-radius: 50%;
-moz-border-radius: 50%;
border-radius: 50%;
border: 5px solid #666677;
height: 150px;
width: 150px;
display: inline-block;
}

.tasty-recipes-entry-header h2 {
font-size: 2em;
font-weight: 400;
text-transform: lowercase;
margin-bottom: 0;
text-align: center;
color: #fff;
margin-top: 0;
padding-top: 0;
padding-bottom: 0;
}

.tasty-recipes-has-image .tasty-recipes-entry-header h2 {
margin-top: -115px;
}

.tasty-recipes-entry-header hr {
border: 1px solid #b7bbc6;
background-color: #b7bbc6;
margin-bottom: 1em;
margin-top: 1em;
}

.tasty-recipes-entry-header div.tasty-recipes-rating {
text-decoration: none;
border: none;
}

.tasty-recipes-entry-header .tasty-recipes-rating:hover {
text-decoration: none;
}

.tasty-recipes-entry-header div.tasty-recipes-rating {
font-size: 1.375em;
display: block;
}

.tasty-recipes-entry-header .tasty-recipes-rating p {
margin-bottom: 0;
}

.tasty-recipes-entry-header span.tasty-recipes-rating {
margin-left: 0.25em;
margin-right: 0.25em;
color: #fff;
}

.tasty-recipes-entry-header .rating-label {
font-style: italic;
color: #b7bbc6;
font-size: 0.6875em;
display: block;
}

.tasty-recipes-entry-header .tasty-recipes-details {
margin-top: 1em;
}

.tasty-recipes-entry-header .tasty-recipes-details ul {
list-style-type: none;
margin: 0;
}

.tasty-recipes-entry-header .tasty-recipes-details ul li {
display: inline-block;
margin-left: 0.5em;
margin-right: 0.5em;
font-size: 1em;
line-height: 2.5em;
color: #fff;
}

@media only screen and (max-width: 520px) {
.tasty-recipes-entry-header .tasty-recipes-details .detail-icon {
height: 0.8em;
margin-top: 0.4em;
}
.tasty-recipes-entry-header .tasty-recipes-details ul li {
font-size: 0.875em;
line-height: 1.75em;
}
}

@media only screen and (min-width: 520px) {
.tasty-recipes-entry-header .tasty-recipes-details .detail-icon {
height: 1em;
margin-top: 0.6em;
}
.tasty-recipes-entry-header .tasty-recipes-details ul li {
font-size: 1em;
line-height: 2.5em;
}
}

.tasty-recipes-entry-header .tasty-recipes-details .tasty-recipes-label {
font-style: italic;
color: #b7bbc6;
margin-right: 0.125em;
}

.tasty-recipes-entry-header .tasty-recipes-details .detail-icon {
vertical-align: top;
margin-right: 0.2em;
display: inline-block;
color: #FFF;
}

.tasty-recipes-entry-header .tasty-recipes-details .author a {
color: inherit;
text-decoration: underline;
}

.tasty-recipes-entry-content {
padding-top: 1.25em;
}

.tasty-recipes-entry-content .tasty-recipes-buttons {
margin-bottom: 1.25em;
margin-left: 1.25em;
margin-right: 1.25em;
}

.tasty-recipes-entry-content .tasty-recipes-buttons:after {
content: ‘ ‘;
display: block;
clear: both;
}

.tasty-recipes-entry-content .tasty-recipes-button-wrap {
width: 50%;
display: inline-block;
float: left;
box-sizing: border-box;
}

.tasty-recipes-entry-content .tasty-recipes-buttons a {
text-transform: uppercase;
text-align: center;
display: block;
color: #fff;
background-color: #666677;
font-size: 1em;
line-height: 1.375em;
padding-top: 1em;
padding-bottom: 1em;
font-weight: bold;
margin-top: 0;
border: none;
border-radius: 0;
text-decoration: none;
}

.tasty-recipes-entry-content a img {
box-shadow: none;
-webkit-box-shadow: none;
}

.tasty-recipes-entry-content .tasty-recipes-buttons a:hover {
background-color: #979599;
text-decoration: none;
}

.tasty-recipes-entry-content .tasty-recipes-buttons img {
vertical-align: top;
}

.tasty-recipes-entry-content .tasty-recipes-buttons .svg-print,
.tasty-recipes-entry-content .tasty-recipes-buttons .svg-pinterest {
height: 1.25em;
margin-right: 0.375em;
margin-bottom: 0;
background: none;
display: inline-block;
vertical-align: middle;
}

@media only screen and (min-width: 520px) {
.tasty-recipes-entry-content .tasty-recipes-button-wrap:first-child {
padding-right: 0.625em;
}

.tasty-recipes-entry-content .tasty-recipes-button-wrap:last-child {
padding-left: 0.625em;
}
}

@media only screen and (max-width: 520px) {
.tasty-recipes-entry-content .tasty-recipes-button-wrap {
width: 100%;
}
.tasty-recipes-entry-content .tasty-recipes-button-wrap:nth-child(2) {
padding-top: 1em;
}
}

.tasty-recipes-entry-content h3 {
text-transform: uppercase;
font-size: 0.75em;
color: #979599;
margin-bottom: 1.5em;
}

.tasty-recipes-entry-content h4 {
font-size: 1em;
padding-top: 0;
margin-bottom: 1.5em;
margin-top: 1.5em;
}

.tasty-recipes-entry-content hr {
background-color: #eae9eb;
border: 1px solid #eae9eb;
margin-top: 1em;
margin-bottom: 1em;
}

.tasty-recipes-entry-content .tasty-recipes-description,
.tasty-recipes-entry-content .tasty-recipes-ingredients,
.tasty-recipes-entry-content .tasty-recipes-instructions,
.tasty-recipes-entry-content .tasty-recipes-keywords {
padding-left: 1.25em;
padding-right: 1.25em;
}

.tasty-recipes-entry-content .tasty-recipes-description p {
margin-bottom: 1em;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients ul,
.tasty-recipes-entry-content .tasty-recipes-instructions ul {
list-style-type: none;
margin-left: 0;
margin-bottom: 1.5em;
padding: 0;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients ul li,
.tasty-recipes-entry-content .tasty-recipes-instructions ul li {
margin-bottom: 0.625em;
list-style-type: none;
position: relative;
margin-left: 1.5em;
line-height: 1.46;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients ul li:before,
.tasty-recipes-entry-content .tasty-recipes-instructions ul li:before {
background-color: #666677;
-webkit-border-radius: 50%;
-moz-border-radius: 50%;
border-radius: 50%;
height: 0.5em;
width: 0.5em;
display: block;
content: ‘ ‘;
left: -1.25em;
top: 0.375em;
position: absolute;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients ol,
.tasty-recipes-entry-content .tasty-recipes-instructions ol {
counter-reset: li;
margin-left: 0;
padding: 0;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients ol > li,
.tasty-recipes-entry-content .tasty-recipes-instructions ol > li {
list-style-type: none;
position: relative;
margin-bottom: 1em;
margin-left: 1.5em;
line-height: 1.46;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients ol > li:before,
.tasty-recipes-entry-content .tasty-recipes-instructions ol > li:before {
content: counter(li);
counter-increment: li;
position: absolute;
background-color: #666677;
-webkit-border-radius: 50%;
-moz-border-radius: 50%;
border-radius: 50%;
height: 1.45em;
width: 1.45em;
color: #fff;
left: -1.25em;
transform: translateX(-50%);
line-height: 1.5em;
font-size: 0.6875em;
text-align: center;
top: 0.1875em;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients li li,
.tasty-recipes-entry-content .tasty-recipes-instructions li li {
margin-top: 0.625em;
}

.tasty-recipes-entry-content .tasty-recipes-ingredients li ul,
.tasty-recipes-entry-content .tasty-recipes-ingredients li ol,
.tasty-recipes-entry-content .tasty-recipes-instructions li ul,
.tasty-recipes-entry-content .tasty-recipes-instructions li ol {
margin-bottom: 0;
}

.tasty-recipes-entry-content .tasty-recipes-equipment {
padding-left: 1.25em;
padding-right: 1.25em;
}

.tasty-recipes-entry-content .tasty-recipe-video-embed ~ .tasty-recipes-equipment {
padding-top: 1em;
}

.tasty-recipes-entry-content .tasty-recipes-notes {
padding: 1.25em;
background-color: #edf0f2;
}

.tasty-recipes-entry-content .tasty-recipes-notes ol {
counter-reset: li;
margin-left: 0;
padding: 0;
}

.tasty-recipes-entry-content .tasty-recipes-notes ul {
margin-left: 0;
padding: 0;
}

.tasty-recipes-entry-content .tasty-recipes-notes p,
.tasty-recipes-entry-content .tasty-recipes-notes ul,
.tasty-recipes-entry-content .tasty-recipes-notes ol {
background-color: #fff;
padding-left: 1.5625em;
padding-right: 1.5625em;
padding-top: 1.25em;
padding-bottom: 1.25em;
margin-bottom: 1.5em;
position: relative;
-webkit-clip-path: polygon(20px 0, 100% 0, 100% 100%, 0 100%, 0 20px);
clip-path: polygon(20px 0, 100% 0, 100% 100%, 0 100%, 0 20px);
}

@media only screen and (min-width: 520px) {
.tasty-recipes-entry-content .tasty-recipes-notes ul,
.tasty-recipes-entry-content .tasty-recipes-notes ol {
margin-left: 2em;
}
.tasty-recipes-entry-content .tasty-recipes-notes p,
.tasty-recipes-entry-content .tasty-recipes-notes ul li,
.tasty-recipes-entry-content .tasty-recipes-notes ol li {
padding-left: 2.5em;
}

.tasty-recipes-entry-content .tasty-recipes-notes ul li,
.tasty-recipes-entry-content .tasty-recipes-notes ol li {
position: relative;
list-style: none;
padding-top: 1em;
margin-left: 0;
margin-bottom: 0;
}

.tasty-recipes-entry-content .tasty-recipes-notes p:before,
.tasty-recipes-entry-content .tasty-recipes-notes ul li:before {
content: ‘i’;
display: block;
background-color: #666677;
-webkit-border-radius: 50%;
-moz-border-radius: 50%;
border-radius: 50%;
height: 1.3em;
width: 1.3em;
font-size: 0.75em;
line-height: 1.3em;
text-align: center;
color: #fff;
position: absolute;
left: 1.167em;
top: 1.9em;
}
.tasty-recipes-entry-content .tasty-recipes-notes ol > li:before {
content: counter(li);
counter-increment: li;
position: absolute;
background-color: #666677;
-webkit-border-radius: 50%;
-moz-border-radius: 50%;
border-radius: 50%;
height: 1.45em;
width: 1.45em;
color: #fff;
left: 2em;
transform: translateX(-50%);
line-height: 1.5em;
font-size: 0.6875em;
text-align: center;
top: 2em;
}
}

.tasty-recipes-entry-content .tasty-recipes-notes p:last-child {
margin-bottom: 0;
}

.tasty-recipes-entry-content .tasty-recipes-other-details {
background-color: #edf0f2;
padding: 0 1.25em 1.25em;
}

.tasty-recipes-entry-content .tasty-recipes-other-details ul {
color: #666677;
display: flex;
flex-wrap: wrap;
font-size: 0.85rem;
justify-content: center;
list-style: none;
margin-bottom: 0;
}

.tasty-recipes-entry-content .tasty-recipes-other-details ul li {
margin: 0 0.5rem;
list-style: none;
}

.tasty-recipes-entry-content
.tasty-recipes-other-details
ul
li
.tasty-recipes-label {
font-style: italic;
}

.tasty-recipes-entry-content .tasty-recipes-other-details .detail-icon {
color: #666677;
vertical-align: top;
margin-right: 0.2em;
display: inline-block;
}

@media only screen and (max-width: 520px) {
.tasty-recipes-entry-content .tasty-recipes-other-details .detail-icon {
height: 0.8em;
margin-top: 0.4em;
}
.tasty-recipes-entry-content .tasty-recipes-other-details ul li {
font-size: 0.875em;
line-height: 1.75em;
}
}

@media only screen and (min-width: 520px) {
.tasty-recipes-entry-content .tasty-recipes-other-details .detail-icon {
height: 1em;
margin-top: 0.8em;
}
.tasty-recipes-entry-content .tasty-recipes-other-details ul li {
font-size: 1em;
line-height: 2.5em;
}
}

.tasty-recipes-entry-content .tasty-recipes-keywords {
background-color: #edf0f2;
padding-bottom: 1em;
padding-top: 1em;
}

.tasty-recipes-entry-content .tasty-recipes-keywords p {
font-size: 0.7em;
font-style: italic;
color: #979599;
margin-bottom: 0;
}

.tasty-recipes-entry-content .tasty-recipes-keywords p span {
font-weight: bold;
}

.tasty-recipes-nutrifox {
text-align: center;
margin: 0;
}

.nutrifox-label {
background-color: #edf0f2;
}

.tasty-recipes-nutrifox iframe {
width: 100%;
display: block;
margin: 0;
}

.tasty-recipes-entry-content .tasty-recipes-nutrition {
padding: 1.25em;
color: #666677;
}

.tasty-recipes-nutrition .tasty-recipes-label {
font-style: italic;
color: #b7bbc6;
margin-right: 0.125em;
font-weight: 400;
}

.tasty-recipes-nutrition ul {
text-align: center;
}

.tasty-recipes-nutrition li {
float: none;
display: inline-block;
line-height: 2em;
}

.tasty-recipes-entry-footer {
background-color: #666677;
padding-top: 1.5625em;
padding-bottom: 1.25em;
padding-left: 2.5em;
padding-right: 2.5em;
text-align: center;
}

.tasty-recipes-entry-footer .tasty-recipes-footer-content {
display: inline-block;
}

.tasty-recipes-entry-footer img,
.tasty-recipes-entry-footer svg {
width: 65px;
color: #FFF;
}

.tasty-recipes-entry-footer h3 {
color: #b7bbc6;
font-size: 1.25em;
line-height: 2.25em;
margin-top: 0.5em;
margin-bottom: 0.125em;
padding: 0;
line-height: 1em;
}

.tasty-recipes-entry-footer p {
margin-bottom: 0;
color: #fff;
font-size: 0.75em;
}

.tasty-recipes-entry-footer p a {
color: #fff;
text-decoration: underline;
box-shadow: none;
border-bottom: none;
}

.tasty-recipes-entry-footer:after {
content: ‘ ‘;
display: block;
clear: both;
}

@media only screen and (max-width: 520px) {
.tasty-recipes-entry-footer h3 {
margin-top: 0.5em;
margin-bottom: 0.5em;
}
.tasty-recipes-entry-footer {
text-align: center;
}
}

@media only screen and (min-width: 520px) {
.tasty-recipes-entry-footer img,
.tasty-recipes-entry-footer svg {
float: left;
}
.tasty-recipes-entry-footer h3,
.tasty-recipes-entry-footer p {
margin-left: 90px;
clear: none;
text-align: left;
}
}

/* Print view styles */

.tasty-recipes-print-view {
font-size: 11px;
background-color: #fff;
}

.tasty-recipes-print-view .tasty-recipes-print-button {
display: inline-block;
}

.tasty-recipes-print {
padding: 0;
font-size: 11px;
}

.tasty-recipes-print-view .tasty-recipes {
margin-top: 1em;
}

.tasty-recipes-print .tasty-recipes-entry-header {
background-color: inherit;
color: inherit;
padding-bottom: 0;
padding-left: 1em;
padding-right: 1em;
padding-top: 1em;
}

.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-image {
float: right;
transform: none;
}

.tasty-recipes-print.tasty-recipes-has-image .tasty-recipes-entry-header h2 {
margin-top: 0;
}

.tasty-recipes-print .tasty-recipes-entry-header h2 {
color: inherit;
margin-bottom: 0.5em;
}

.tasty-recipes-print .tasty-recipes-entry-header hr {
display: none;
}

.tasty-recipes-print .tasty-recipes-entry-header span.tasty-recipes-rating {
color: #000;
}

.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-details ul {
padding: 0;
clear: none;
}

.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-details ul li {
line-height: 1.5em;
color: #000;
}

.tasty-recipes-print
.tasty-recipes-entry-header
.tasty-recipes-details
.detail-icon {
display: none;
}

.tasty-recipes-print .tasty-recipes-entry-content img {
max-width: 50%;
height: auto;
}

.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-ingredients
ul
li,
.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-ingredients
ol
li {
margin-bottom: 0.25em;
line-height: 1.1;
}

.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-instructions
ul
li,
.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-instructions
ol
li {
margin-bottom: 0.5em;
line-height: 1.1;
}

.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-ingredients
ul
li:before,
.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-instructions
ul
li:before {
top: 0.3em;
}

.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-ingredients
ol
li:before,
.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-instructions
ol
li:before {
top: 0;
}

.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p,
.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul li,
.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol li {
padding-top: 0;
padding-bottom: 0;
background-color: #edf0f2;
clip-path: none;
}

.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p:before,
.tasty-recipes-print
.tasty-recipes-entry-content
.tasty-recipes-notes
ul
li:before {
top: 0;
clip-path: none;
margin-bottom: 0.5em;
}

@media print {
.tasty-recipes-print .tasty-recipes-entry-footer img {
display: none;
}
}

.tasty-recipes-print .tasty-recipes-source-link {
text-align: center;
}

Glass jar with chocolate banana smoothie topped with cacao nibs and a peanut butter drizzle.

Chocolate Lactation Smoothie



  • Author:
    Brittany Mullins

  • Prep Time:
    5 minutes

  • Total Time:
    5 minutes

  • Yield:
    1

  • Diet:
    Vegetarian
Print Recipe


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Description

This chocolate banana lactation smoothie tastes amazing and has oats, flaxseed and brewer’s yeast to help boost your milk supply.


Ingredients

  • 1/2 cup unsweetened almond milk
  • 1 frozen banana, chopped into chunks
  • 12 medjool dates
  • 1 Tablespoon brewer’s yeast
  • 1 Tablespoon rolled oats
  • 1/2 Tablespoon peanut butter
  • 2 teaspoons cocoa powder
  • pinch of ground cinnamon
  • 1/4 cup frozen cauliflower rice (optional)

Instructions

  1. Add all of the ingredients to the blender in the order they’re listed. Start with 1 medjool date. You can add the the second if the smoothie isn’t sweet enough.
  2. Cover and blend on high until smooth. Pour into a glass and enjoy.
  3. I topped the smoothie with an extra drizzle of peanut butter, banana slices and cacao nibs, but toppings are optional and I only recommend adding them if you plan to eat the smoothie with a spoon.

Equipment

Notes

  • If you don’t have dates you can use maple syrup or honey as a sweetener. Start with 1-2 teaspoons and add more if needed.
  • The frozen cauliflower rice is optional, but I like adding it to my smoothies to make them a bit thicker and to get some veggies in.
  • Category: Smoothie
  • Method: Blend
  • Cuisine: American

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 392
  • Sugar: 35g
  • Sodium: 325mg
  • Fat: 11g
  • Saturated Fat: 1g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 68g
  • Fiber: 12g
  • Protein: 14g
  • Cholesterol: 0mg

Keywords: lactation smoothie

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The post Chocolate Lactation Smoothie appeared first on Eating Bird Food.



Is Retinol Clean Beauty? – The Healthy Maven


Is retinol clean beauty? We’re exploring what retinol is, how to use it and if retinol technically qualifies as clean beauty.

TABLE OF CONTENTS

  1. What is Retinol?
  2. Is retinol-based skin care safe?
  3. What does retinol do?
  4. Precautions and Side Effects of Retinol
  5. How long does it take to see results?
  6. When to Apply Retinol in Your Skincare Routine
  7. How is Marie Veronique’s Gentle Retinol Serum different from conventional retinoid products on the market?
  8. The Best Clean Retinol Products
  9. Natural Alternatives to Retinol
  10. The Results! Before + After

My first introduction to retinol was 6 years ago when I walked into my doctor’s office begging for something to help with my cystic acne. Up until that point (age 25) I had never dealt with acne. Sure the occasional zit but the skin gods had my back through my teenage years and early adulthood. Then everything changed. At 24 I switched birth controls (we can talk about my horrible experience with the Mirena IUD another day) and then switched off hormonal birth control entirely. And my skin freaked out. I assumed it was triggered by the IUD and then when I came off of it my acne would go away, but it never did. I was 25 with full blown acne all over my face, back and chest.

My doctor prescribed me an antibiotic and a topical retinoid called Tretinoin and sent me on my way. I stuck to both pretty religiously for this 6 months and none of it helped. I didn’t love being on a prescription antibiotic indefinitely and the topical retinoid bleached all my pillow cases and t-shirts so I had to sleep on a towel. Needless-to-say, retinoids didn’t exactly leave a great impression on me.

Over the years I have taken you on my skin journey and while my skin certainly isn’t perfect, 5 years later I can finally say I have it *mostly* under control. I finally figured out my skin triggers: in my case I break it due to stress and when I drink coffee (for real!) and a skincare routine that works for me. But the reality is that I can’t always control my stress and avoiding coffee is more difficult for me than I’d like it to be. This past January I was dealing with an immense amount of stress and was struggling to sleep. I was drinking a litttttle too much coffee to stay awake during the day and the results led to a pretty bad breakout around my jawline. Stress and coffee both affect hormones so it’s no surprise my acne appears on my jawline where women typically break out due to hormones.

Once things calmed down (kind of) and I started sleeping better, I stopped seeing a ton of new active breakouts but the scarring was still pretty bad. I knew I needed something a little stronger to help with skin cell turnover and reduce redness. And well, I’m turning 31 this year and don’t hate the idea of using something that reduces fine lines and wrinkles. Enter retinol.

Many of you know that I’ve been a HUGE fan of the Marie Veronique Intensive Repair Serum for years. So when I was looking at some of MV’s other products and discovered their gentle retinol, it peaked my interest. I purchased it in early March and began my retinol journey. In the process I decided it was time I learn a bit more about retinol (and retinoids!) and if it technically qualifies as “clean beauty”. I also reached out to the MV team to help me answer some of the questions I have. Below is everything I discovered and why this go around, my experience with retinol is very different from my first time using it. Let’s jump in.

What is Retinol?

The term “retinoids” refers to vitamin A and the various compounds derived from vitamin A, including retinol.  The retinoid family comprises of retinoic acid (Tretinoin), Retinol, Retinaldehyde, Retinyl Palmitate, Retinyl Propionate, Adapalene, Tazarotene, and Isotretinoin.

According to the team at Marie Veronique: “Retinyl palmitate, retinol, retinaldehyde and retinoic acid are all retinoids. Retinol is one example of a retinoid, and one useful in skin care because it converts to retinoic acid that leads to improvement of skin quality.”

Retinol has shown to increase cell turnover of the skin, stimulate collagen, fade pigmentation and treat acne. (Source)

Okay but what’s the difference between all the types of retinoids? Interestingly, they all eventually convert to the same thing: retinoic acid when they bind to receptors in skin cells. However, retinoic acid (as my first experience describes) applied directly can be extremely harsh on sensitive skin. The goal is to balance a product so that it isn’t so harsh applied directly but doesn’t have to convert through so many steps that it loses its efficacy. You want a happy medium…enter retinol!

Is retinol-based skin care safe?

From all of my research around retinol – yes! It has been used since the 1940s and is one of the most researched and recommended skincare products. According to MV: “Retinol-based skin care is very safe, which is why you can get retinol based skin care products over the counter.”

When it comes to retinol and clean beauty it really depends on how you define “clean”. Retinol is safe, however it is synthetic. I personally do use some safe synthetics in my skincare routine. If you define “clean” as meaning entirely plant-based then retinol (vitamin A) wouldn’t qualify but we’ll discuss some plant-based alternatives below.

What does retinol do?

Retinol is basically a skin superhero. According to our skincare specialist at Marie Veronique, retinol:

  • Improves water barrier properties
  • Increases collagen synthesis
  • Reverses signs of photo-aging
  • Clears up acne by regulating sebum production
  • Improves scarring and dark spots by normalizing skin cell development.

This is why people look at retinol as the answer to all your anti-aging prayers. Many people find that it reduces fine lines and wrinkles but as listed above it clearly goes beyond this.

Precautions and Side Effects of Retinol

There are some potential side effects of retinol that you need to be aware of. I get into strengths below but a lot of these side effects can be avoided by just using the appropriate strength for your skin. Please, please start small and slowly increase. If you start with too high of a strength, too often you are more like to experience:

  • redness
  • dry, irritated skin that could burn, itch or flake/peel
  • phyto-sensitivity

The use of retinol can also increase your sensitivity to the sun so you must wear SPF when retinol is in your skincare routine (and always!).

Note: Retinol is not recommended for use if you are pregnant or breastfeeding. Though studies show that it is highly unlikely and would require heavy use of topical vitamin A, retinoid embryopathy (birth defects caused by vitamin A) is real (source).

How long does it take to see results?

According to the skin expert at Marie Veronique,  “It usually takes 1 to 2 cell turnover rates, or about a month to two months, to see results.”

From what I’ve learned, to see more noticeable results you need to continue using retinol regularly for 3-6 months, especially “if the damage is long standing it can take longer.” 

In my personal experience it took about a month to start seeing noticeable results, namely a decrease in acne scarring and fewer blemishes. That being said, I definitely experienced a skin purging in the first month. Everything I read told me to wait it out and I’m glad I did. Photos below for results.

When to apply retinol in your skincare routine?

Retinol has kind of specific instructions for application. You want to only apply retinol at night after cleansing. It does make you more sensitive to the sun so you want to make sure you’re applying at night and rinsing or cleansing your face in the morning. Here’s how I incorporate retinol into my routine:

  • Cleanse
  • Tone
  • Retinol (in place of other serum)
  • Moisturizer

From what I’ve read, using retinol every night is less important than using it consistently. Start by incorporating it into your routine 2-3x/week and then build to more if needed.

How is Marie Veronique’s Gentle Retinol Serum different from conventional retinoid products on the market?

Now not all retinoid products are created equal. Besides the fact that many over-the-counter retinoid products contain other ingredients you may want to avoid in your natural skincare routine, they oftentimes contain a high strength of retinoid that can shock your skin when you start using it. You’ll want to look for something a bit more gentle to ease your way in. Sharing a bit more about Marie Veronique’s Gentle Retinol Serum and what makes it different:

“A major difference is that it contains Vitamin C as ascorbic acid. Skin cells can’t make collagen without C, so the amount of collagen your skin makes actually depends on how much C is in the cells. Retinol sends the message to the cell to make collagen, but the rate at which collagen is made is dependent on the presence of vitamin C. That’s why our retinol serum also contains ascorbic acid–it contains retinol to send the message and the building material (Vitamin C) to make it.

Combining Vitamin C and retinol can be tricky as Vitamin C is stable at a low pH and retinol at a somewhat higher one; we encapsulate our retinol so it is stable in the low pH medium of the serum. Besides encapsulated retinol and the Vitamin C/retinol combo another point of difference is that we are microbiome friendly. We use microstatic rather than microcidal preservatives that do not affect microbial flora and fauna balance.”

The Best Clean Retinol Products

Clearly based on this post and my results (below), I’m a big fan of the Marie Veronique Gentle Retinol. However I do want to include a few others, which I cannot personal vouch for (yet!) but have great reviews:

Marie Veronique Gentle Retinol

Maya Chia The Straight A

Graydon Fullmoon Serum

You’ll notice the price point on all of these is kind of insane. The reality is that any retinoid product is expensive (even the over-the-counter ones from the drugstore!) but I’ve always said that if you’re going to invest in any part of your skincare, it should be your serum. For context, I’ve used the MV Gentle Retinol for 4 months now and am only about a 1/3 of the way through so it definitely lasts.

Natural Alternatives to Retinol

If you’ve ever walked into a beauty store and asked about natural alternatives to retinol (hi, hello it’s me!) you may have gotten a confused look. Plant-based retinol doesn’t exist because retinol can only be made in a lab. That being said there are some products that achieve similar results. Is there a perfect natural match for retinol products? No, there aren’t. But there are some products that have similar (albeit less effective) results? Yes. So let’s chat about those:

Rosehip oil – Rosehip oil is packed with essential fatty acids and antioxidants. It’s been used for wound healing and the reduction of scars and fine lines for years. (Source)

Bakuchiol – Bakuchiol come on the scene a few years ago as a plant-based alternative to retinol. It brightens dark spots and hyper-pigmentation and has been shown to help with wrinkles, skin color and tone. (Source)

Squalane oil – Squalane oil is packed with antioxidants that can fight skin damage. It has been shown to boost collagen and could help with a variety of skin conditions including acne and eczema. (Source)

The reality is that none of these will work quite as well or nearly as fast as retinoid products will. They each have their own benefits and can be used in conjunction with retinol but if you’re looking for something super effective, don’t be afraid of a safe synthetic, like retinol.

The Results! Retinol Before + After

So I never really planned to do a before and after comparison mainly because I really was experimenting with retinol just for myself. However, when I started to see the results I knew I had to share. As a result my pictures are not the best. I randomly took a picture of my skin right after my series of breakouts in January. What you see in the before is the leftover scarring. I tried to mimic the same picture for my “after” to keep the comparison as similar as possible (same location, shirt, direction etc…).

As you can see the scarring has gone way down and I barely have any active breakouts. Overall my skin texture feels way smoother and less red. As I mentioned, the first month I definitely had some breakouts from my skin purging but nothing too crazy. These pictures were taken approx 3 months apart.

Again, probably not the best pictures to compare, but that’s what I’ve got! I can say for certain that my skin has definitely improved since I started using the Marie Veronique Gentle Retinol.

Got questions? Hit me! Would love to chat all things retinol + clean beauty.

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