healthy breakfast

Apple Cinnamon Baked Oatmeal Cups: Cozy, Healthy Breakfast for Fall

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Apple Cinnamon Baked Oatmeal Cups

There’s something deeply comforting about the scent of baked apples and cinnamon filling the kitchen. These oatmeal cups bring that feeling into your mornings — a little bit of fall coziness you can hold in your hands.

They’re simple to make, nourishing for the body, and grounding for the soul — everything autumn breakfasts should be.

Ingredients

  • 2 cups old-fashioned rolled oats
  • 1 ½ teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt
  • 1 ½ cups unsweetened almond milk (or milk of choice)
  • 2 tablespoons maple syrup (or honey)
  • 1 egg (or flax egg for vegan option)
  • 1 teaspoon vanilla extract
  • 1 tablespoon melted coconut oil or butter
  • 1 medium apple, diced (Honeycrisp or Fuji are great)
  • Optional: ¼ cup chopped nuts (pecans or walnuts)

Instructions

  1. Preheat oven to 350°F (175°C). Lightly grease or line a 12-cup muffin tin.
  2. Mix dry ingredients — oats, cinnamon, baking powder, and salt — in a large bowl.
  3. Whisk wet ingredients — milk, maple syrup, egg, vanilla, and coconut oil — in another bowl.
  4. Combine wet and dry mixtures, then fold in the diced apple (and nuts if using).
  5. Spoon mixture evenly into muffin cups, pressing down gently to help them hold shape.
  6. Bake for 25–30 minutes, until the tops are golden and set.
  7. Cool completely before removing from the pan.

Store in the fridge for up to 5 days or freeze for longer storage. Reheat gently and enjoy with a drizzle of maple syrup or a dollop of yogurt.

Mindful Tip

As these oatmeal cups bake, take a moment to breathe in the scent of cinnamon and apple. Let it remind you of the sweetness in simplicity — nourishment doesn’t have to be complicated.

Protein Chia Seed Pudding with Kefir & Almond Milk

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Protein Chia Seed Pudding with Kefir & Almond Milk

This protein-packed chia seed pudding is more than just a delicious grab-and-go snack—it’s a nourishing way to start or fuel your day. Chia seeds are tiny powerhouses, loaded with fiber, omega-3 fatty acids, and protein to keep you feeling full and energized. Pairing them with kefir adds probiotics for a happy gut, while almond milk keeps it light, creamy, and plant-based. It’s the perfect balance of taste and nutrition in every spoonful.

Trying to hit my protein and fiber goals is a big deal to me these days. These make it easier!

Benefits of Protein
Protein is essential for building and repairing tissues, supporting strong muscles, and keeping your metabolism active. It also helps stabilize blood sugar, curbs cravings, and keeps you feeling satisfied longer. Adding protein to meals—like in this chia seed pudding—turns a simple snack into lasting fuel for your body and mind.

Benefits of Chia Seeds
Chia seeds may be tiny, but they’re packed with powerful nutrition. They’re a great source of plant-based protein, omega-3 fatty acids, fiber, and antioxidants. These little seeds help keep you fuller longer, support digestion, balance energy, and even promote heart and brain health—all in just a spoonful.

Benefits of Kefir
Kefir is a probiotic-rich fermented drink that supports a healthy gut and strong immune system. It’s loaded with beneficial bacteria and yeast, along with vitamins, minerals, and protein. Regularly enjoying kefir can improve digestion, boost nutrient absorption, and help maintain overall wellness.

Protein Chia Seed Pudding with Kefir & Almond Milk

Ingredients (Makes 5 half-pint jars)

  • 2 ½ cups unsweetened kefir
  • 2 ½ cups unsweetened almond milk
  • 11 ? Tbsp chia seeds (about 2 Tbsp + 1 tsp per jar)
  • 5 tsp agave syrup (adjust to taste)
  • Optional: 1 tsp vanilla extract, pinch of cinnamon, or cocoa powder.

Instructions

  • 1. In a large mixing bowl or measuring pitcher, whisk together kefir, almond milk, protein powder, and agave until smooth.
  • 2. Stir in the chia seeds and mix well to prevent clumping.
  • 3. Divide evenly into 5 half-pint jelly jars.
  • 4. After 10 minutes, stir each jar again (this keeps the chia from settling).
  • 5. Cover and refrigerate at least 4 hours or overnight, until thick and pudding-like.
  • 6. Top with fresh fruit, nuts, or granola before serving, if desired.

Whether you enjoy it for breakfast, a midday pick-me-up, or even a healthy dessert, this pudding is a simple way to fuel your body and support your well-being. Each jar is a reminder that eating well can be both effortless and delicious. Nourish yourself, savor the goodness, and let this little pudding keep you going strong.

Nutrition approx. (per jar)

  • Calories: ~228
  • Protein: ~17.8 g
  • Carbs: ~17 g
  • Fat: ~9.1 g

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