Pumpkin Pie Overnight Oats

Thick and creamy pumpkin pie overnight oats with chia are a nutritious, healthy breakfast. Top with nuts, maple syrup, cranberries, coconut or yogurt. 
*Thank you to Monique from Ambitious Kitchen (www.ambitiouskitchen.com) for this tasty breakfast.* 
  • 1/4 cup plain yogurt
  • 1/2 cup unsweetened almond milk
  • 1/4 cup pumpkin puree (not pumpkin pie fill)
  • 2 tablespoon pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/2 cup oats
  • 2 teaspoons chia seeds
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon ground ginger
  1. In a medium bowl, mix together yogurt, almond milk, pumpkin puree, vanilla and maple syrup until well combined. Stir in oats, chia seeds and spices. Pour into a glass jar or container and place in fridge for 4 hours or overnight. Makes 1 serving of pumpkin overnight oats.

Can A Walk After a Meal Improve Your Health?

Heading out the door for a 15 minute walk, instead of heading to the couch after dinner can do two things for your health:

1.  Improve digestion

2.  Improve blood sugar levels.

In a study published in the “Journal of Gastrointestinal and Liver Diseases,” research showed that walking after a meal will speed up the rate of digestion. This translates as less gas, bloating and discomfort and more regular bowel movements.

Researchers also found that post-meal walks help clear glucose from the bloodstream, in part because more of it is taken up by muscles. This is especially helpful for people with diabetes or anyone wanting to lose weight. Blood sugar levels rise following a meal; going for a walk will give this excess glucose to your muscles cells rather than your fat cells.

Bottom line: A post-meal walk can improve your overall health by improving digestion and blood sugar levels.

Strawberry Banana Pancakes


One of my favourite things about summer is fresh Ontario strawberries and eating breakfast on the patio.  These easy blender pancakes whip up so quickly, you don’t need to save them for a decadent weekend brunch.


2 cups gluten free oats

1 cup almond milk

1 banana (plus extra for topping if desired)

1 cup sliced strawberries (plus extra for topping if desired)

1/4 teaspoon sea salt

1/2 teaspoon pure vanilla extract

1 1/2 teaspoons baking powder

1 large egg

coconut oil for cooking


Preheat griddle to medium heat.  Combine all ingredients except for egg and coconut oil into a high speed blender or food processor.  

blender pancakes

Blend well.  Add in egg and blend to combine.  Depending on the freshness of your banana and strawberries, you may need to add more oatmeal to thicken the batter or add more almond milk if the batter is too thick.  

Once a desired consistency has been obtained, melt a bit of coconut oil onto your preheated griddle.  You may need to add more coconut oil as you go along.  Pour about 1/4 cup of batter for each pancake.  Cook for 2-3 minutes or until underside is golden brown.  Flip and continue cooking 2-3 minutes or until cooked through.  Top with sliced strawberries, bananas and pure maple syrup.



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