Brownie Overnight Oats

Brownie Overnight Oats

Who says you can’t have breakfast for dessert? Overnight oats in general are like dessert to me, and I am borderline obsession when it comes to these. Just type in “overnight oats” in the search bar and several variations will come up.  All of the variations are delicious, but THIS variation really is dessert. Chocolate. Walnuts. More chocolate. Brownies. Need I go on?

1/3 cup oats
1 scoop chocolate protein powder (100 calorie scoop)
1/4 cup plain Greek yogurt
1/2 cup unsweetened vanilla almond milk
1-2 TB cocoa powder
stevia to taste
1 TB chopped walnuts

Stir all ingredients except walnuts in a bowl, cover, and let sit in the fridge overnight. In the morning, top oats with walnuts. Eat cold. Lick bowl.

Calories 317
Carbs 32
Fat 13
Protein 25


Blue Cheese and Hot Chicken Bites

I have never been a huge fan of blue cheese.  It kind of smells like feet. Ok…it smells a lot like feet. And tastes like feet. BUT, once in a while if it is in the right combination, I love it!  This blue cheese dressing is one of those combinations. Pair it up with the hot chicken bites, and I am in heaven!  Crazy that my taste buds like this, but they do!  Another perfect appetizer for the big game this weekend. Make a lot of this one as they will definitely disappear quickly!

Blue Cheese and Hot Chicken Bites

1/2 cup blue cheese crumbles
3/4 cup non-fat plain Greek yogurt
1 TB lemon juice
1 TB vinegar
1/8 tsp garlic salt
sprinkle of salt and pepper

1 lb raw chicken
1/3 cup Frank’s hot wing sauce

To make the dressing, mash the blue cheese and yogurt together with a fork. Stir in remainder of ingredients until well blended. For the chicken bites, you can use wings, legs, or I used chicken breast. If using chicken breast, dice into small, bite sized pieces. Toss with 1/2 of the Frank’s hot wing sauce. Layer on a baking sheet and broil for 8-10 minutes each side. Remove from oven and toss with remainder of hot wing sauce. Serve with blue cheese dressing.

Easy Homemade Granola Bars

I was having a discussion a few weeks ago with a friend about her desire to find a granola bar recipe to replace the store bought granola bars she was currently buying for her kids. The challenge was to find a recipe that was easy and not loaded with excessive amounts of sugar. The challenge was accepted and these beautiful granola bars are the result…

Granola Bars

Soft, chewy, delicious, easy, healthy, nutrient dense. These granola bars aren’t just for the kids! Give them a whirl. I know you’ll love them, too!

1/2 cup sunflower seeds (unsalted)
1/2 cup pumpkin seeds (unsalted)
1/2 cup chopped almonds
3/4 cup raw oats
1 1/2 cups puffed brown rice
3/4 cup dried cranberries (no sugar added)
1/2 cup natural almond butter
1/2 cup raw honey
1 tsp sea salt
1 tsp cinnamon
1 tsp vanilla

Layer sunflower seeds on a cookie sheet and bake in oven on 350 for 7 minutes. Add chopped almonds and pumpkin seeds for another 7 minutes. Remove from oven and mix with cranberries, oats, and puffed brown rice in a large bowl. In a saucepan, heat almond butter, honey, salt, cinnamon and vanilla until melted. Pour over seed mixture and mix well. Press into a 9 x13 (or 8×11.5) inch pan, cover, and refrigerate for 1-2 hours. Remove and cut into 24 equal squares.

1 bar is approximately 120 calories

Pumpkin Spice Hot Cocoa

Every Sunday morning Jesse and I go for a walk. Rain or shine, we go. It is getting cold here in Utah, but so far the walks have continued (I’m a wimp in the cold, soI have a feeling the walks will stop sometime soon). This Sunday morning was extra nippy, so when we got back I decided I needed to snuggle up with a larger-than-life mug of hot cocoa. With my obvious obsession with pumpkin as of late, I decided to add the pumpkin flare to my cocoa…it did not disappoint. This recipe will be hanging around until at least February. Or longer.

Pumpkin Spice Hot Cocoa

1 cup vanilla almond milk
1/2 cup chocolate almond milk
1-2 Tablespoons plain cocoa powder
liquid stevia drops to taste
cinnamon and pumpkin pie spice (1/4 tsp each give or take depending on what you want)

Mix all ingredients in Coco-motion machine and enjoy! You can also use all plain or vanilla almond milk (omit the chocolate almond milk). But the extra chocolate kick is amazing!

Pumpkin Spice Overnight Oats

And my overnight oats obsession continues. This time I introduce a new flavor into the mix. Another favorite. Pumpkin!

I have to giggle sometimes when I look at the foods I eat today, compared to the foods I ate when I was a child. I was so picky. So picky. I feel bad for my mom. I’m not sure how she didn’t just ignore me and tell me to starve. She’s a saint. Take this recipe for example…I had never even tasted pumpkin until about 5 years ago (I know…gasp!), and the first time I had oats was probably in college and it was one of those instant packs with the dinosaur eggs that dissolve and you have a little candy dinosaur in your oats. Remember those? What are those dinos actually made of?? Anyways, this is my new favorite and will remain my favorite until my pumpkin frenzy is over for the year. Which is usually in February. Eat up.

Pumpkin Spice Overnight Oats

1/3 cup oats
1 scoop vanilla protein powder
2 TB plain canned pumpkin
1/4 cup plain Greek yogurt
1/3 cup unsweetened almond milk
pumpkin pie spice (about 1/4 tsp)

Optional Toppings:
1 TB maple syrup
1 TB chopped pecans

Combine all ingredients in a bowl and mix well. Cover bowl and place in fridge overnight. The next morning, top cold oats with maple syrup and chopped pecans. Eat cold.

Just Do It!

There are days when I am at the studio at 5:30am and finish about 1:30pm.  At that point of the day, the LAST thing I want to do is stay and do my own workout.  We could come up with a million excuses if we stayed at the studio, and we don’t have time for excuses!  We need to remove ourselves and JUST DO IT!  So off to the stadium we go! Here is one of my favorite stadium drills. I have done this one a few times over the past couple of months, and it never disappoints!

All you need:
– 1 Kettle Bell (any size)
– Jump rope
– Stadium stairs (the flight of stairs I use has around 36 steps)
– Running track
– Running shoes


Just Do It Workout:
1. Run up and down stairs 1x, 100 skips with the rope
2. Run up and down stairs 2x, 20 Kettle Bell swings
3. Run up and down stairs 3x, 10 Kettle Bell goblet squats
4. Run around the track 1x.
5. Repeat as many times as you can for your allotted workout time.
*make sure you do a warm-up and cool-down!

No excuses!

The “Stevie” Drink

I posted a picture on Instagram (@trishallen) of my favorite drink this week and had lots of requests for the simple recipe.  I figured I’d post it here on the blog so it was archived. Let me introduce you to YOUR favorite new drink…summer or winter, it is still a favorite:

The “Stevie”


water (regular or sparkling)
lemon and lime squeeze
liquid vanilla stevia to taste (my favorite liquid stevia is NuNaturals®)

This is just the base for the drink. Have fun adding different flavors of stevia, extracts, raspberries, mint, etc…

Here’s to a healthy and happy summer!