Showing posts tagged with: peanut butter


by Emma Hammond 0 comments


The most common reason I get for people skipping, hitting fast food or grabbing a crappy bar on the way out the door in the morning is TIME. Nobody's got time to start their day off with a halfway decent meal that won't make them crash a few hours later.IS THIS A VALID EXCUSE??Not anymore! Although I could argue all the reasons you should go to bed earlier, take time to make a 10 minute breakfast, oh yea eggs or yogurt take all of 3 minutes.. But hey today I will be nice & accept the answer of "I don't have time" & instead provide a solution in the form of a recipe.CHIA PROTEIN PUDDING to the rescue!ChiaPuddingI am totally against labeling ANY food as having magical superpowers or be the one ingredient you are missing to stay thin. Sorry if I had that answer I would be rich & not typing up this blog post. Chia seeds are often thrown into that superfood category so I will not claim for them to be but instead post a few nutritional components they contain:A 1 ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA. (for what the RDA value is worth..aka not much..)
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
The number one reason I like them?? They expand to make foods have more VOLUME. As a volume eater who enjoy a big portion to feel satisfied, they fit the bill in this case.There are a ton of chia pudding recipes around the web so I did not creatively develop this idea by myself. Instead I wanted to share my favorite combos that include a bigger portion of protein to keep me full throughout my morning. The best part? I can prep this ahead the night before for easy grab & go in the morning. I also love it's a cold breakfast on a hot day that's not yogurt. As sometimes my belly doesn't love a huge amount of dairy in it first thing in the morning. Eek!PEANUT BUTTER-BANANA PUDDING:Ingredients:Chia1
  • 1 Scoop PB flavored protein powder (I use quest nutrition, could try PB2?)
  • 2 tbsp chia seeds
  • 3/4c unsweetened almond milk (or milk of choice)
  • 1/3 sliced banana
  1. Add protein powder, chia seeds & 1/4c almond milk to a small tupperware & stir to combine.
  2. Stir in the additional 1/2c almond milk, stir thoroughly & set in fridge for 20 minute or overnight in my case.
  3. In the morning I added a splash of milk to loosen the pudding up. Top w/ sliced banana & cinnamon. Easy & delicious.
Other Combos:
  • Berry Vanilla: use vanilla protein powder & top w/ favorite berries.
  • Pumpkin: add canned pumpkin + pumpkin pie spice & top w/ chopped walnuts.
  • Dark Chocolate Raspberry: use chocolate protein powder (or cocoa) & top w/ raspberries.
  • Lemon Pistachio: Add in lemon extract or zest & top with pistachios.
  • Cinnamon Apple: Add in cinnamon, vanilla & top w/ warm cinnamon apples & nuts.
The possibilities are endless!! I know you can absolutely make this without protein powder by just using chia & less almond milk. I bet you could play with greek yogurt as an additional add in. I just have a ton of protein powder & aim to include 20-30g for breakfast each day. It keeps me full & satisfied while supporting my lean muscle mass. Just what I look for!Give it a try & share your favorite version with me!!     

Ask Me Anything Q&A – Is Peanut Butter Enough Protein?

by Emma Hammond 0 comments

Nutrition Q&A

 Ask-Me-AnythingThanks for joining this weeks Ask Anything Q&A! I received an excellent questions last week from a reader who wanted to know if her breakfast serving of peanut butter was a good or sufficient amount of protein for that meal. Check out my response below! a question for the next Ask Anything? Fire away!Comment or message me to help solve your nutrition, fitness or lifestyle struggles each & every week Email me at!Healthy Balance LLC  

Protein Packed Pumpkin Oatmeal – Step By Step Tutorial

by Emma Hammond 0 comments

Nutrition Recipes Uncategorized

Protein Packed Pumpkin Oatmeal in a Jar

As much as I hate to admit it, I to fall prey to the pumpkin madness once fall arrives. There's just something about the spices that accompany it that screams fall comfort. One of my favorite uses of pumpkin is to add volume, creaminess & a boost of nutrition to my oatmeal.

Step 1: Gather Ingredients

2015-02-28 09.34.38gluten free oatmeal

egg whites

canned 100% pumpkin

chia seeds


cashew milk (or milk/nondairy of choice)

almost empty nut butter jar (I used peanut butter)

cinnamon &/or pumpkin pie spice

2015-02-28 09.36.23Step 2: Add Oats & Bring to a Boil

1. add 1/3c gluten free old fashioned oats to small pot.

2. pour in 2/3c cashew milk or milk of choice.

3. toss in 1tsp of chia seeds.

4. stir & bring to a boil.

5. remove pan from burner & cover with lid for 20-30 minutes.

*most of the liquid will be absorbed during this time & chia seed expands to add volume. I will often start this in the morning & then go take a shower while they sit.

 Step 3: Return to a Boil & Add the Fun

2015-02-28 10.18.011. Remove the lid, add 1/3c of water or milk, 1/3 thinly sliced banana & turn the burner to medium. Stir vigorously until banana combines with other ingredients. Allow mixture to come to light boil.

2. Add 1/3c liquid egg whites & stir vigorously for 2 minutes until egg whites have cooked & combined with oatmeal. Make sure you continue to stir so you they blend with oats instead of scramble.

3. Reduce heat to medium low, add 1/4c pumpkin, cinnamon, pie spice & stevia (if desired) to taste. Allow to combine for 1-2 minutes until desired consistency is reached.

Step 4: Add to Almost Empty Jar & Enjoy!

2015-02-28 10.23.11

 1. Add deliciously creamy oats to your almost empty nut butter jar. I usually let them cool off just a touch in the pot before adding to a plastic jar. Glass jars are recommended.

2. Stir in any additional ingredients desired. I've used chopped apple, the rest of the banana I sliced, dried fruit, dates & even mini chocolate chips.

3. Enjoy!

2015-02-28 10.25.57-1