21 Day Fix: Overnight Cinnamon Spiced Steel Cut Oats

This past Monday I started a brand new round of my beloved 21 Day Fix program. With over 50 accountability partners for this round I am loving the motivation and support going around and of course the sharing of yummy 21 Day Fix approved recipes.

Now that the weather is getting colder I crave warm meals that have the flavors or fall. So today I bring you Overnight Cinnamon Spiced Steel Cut Oats that I made in my crockpot.

The beauty of this recipe is that you can set it all up the night before and by the time you wake up your house smells amazing and you have a filling and nutritious breakfast ready and waiting for you.

I am not a huge oatmeal fan, you will never catch me heating up the instant stuff! But steel cut oats have a much better texture and can really hold their own when mixed with different spices, berries or even yogurt.

This recipe makes a ton of oats so I am thinking of freezing individual portions in a muffin tin and then keeping them in a bag to grab and go whenever I want a quick and yummy breakfast. Just a minute or two in the microwave to defrost/heat up and you are good to go!

I ate mine along side my chocolate superfood shake that I made with cold brewed coffee and a drop of caramel extract. I could get used to eating dessert for breakfast every day :) And losing weight from eating clean is just an added bonus!

Do you want to learn more about how you can lose weight with quick 30 minute workouts and a simple color-coded portion nutrition plan where you eat the foods YOU love?! Carbs are NOT excluded!! If so, email me at ejgoodma [at] gmail [dot] com for more information and to learn how to score a spot in one of my online health and wellness groups. I will personally work with each and every one of you to tailor the program to your goals. I can also help with you meal planning and prepping whether you are just feeding yourself or an entire family!

Together we can go into the holidays feeling and looking our very best :)


Overnight Cinnamon Spiced (main)

Recipe adapted from Mother Thyme


Serves 4

  • 1 cup steel cut oats (I used Bob’s Red Mill Gluten Free Steel Cut Oats – you cannot taste a difference with regular versus gluten free so use whichever you prefer)
  • 2 cups almond milk (or skim milk)
  • 2 cups water
  • 1 tablespoon agave nectar (or maple syrup)
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • Pinch of nutmeg

Spray your crockpot with olive oil cooking spray.Place all ingredients in slow cooker and stir until combined.

Cover and set on low for 7-8 hours (I cooked mine for 7.5)

Once done turn off the crockpot, stir and serve!

For my breakfast serving I used one of my yellow containers to portion out the oats and marked off 1 yellow serving for my day on my tally sheet. I am a visual person and use the tally sheets to plan and track my meals to ensure I am getting all the nutrients I need daily to fuel me for my workouts and to give me the results I want. I love the simplicity of this nutrition plan!!


Overnight Steel Cut Oats (2)


Overnight Steel Cut Oats


Told ya it makes a ton!

Overnight Steel Cut Oats (3)


3 Ingredient Brown Sugar and Almond Baked Brie

Today is October 1st and after an unusually warm September I am so ready to settle into the cooler fall weather.

My sweaters, boots, scarves and leather jackets have come out of hiding and I am ready to rock all of my favorite fall fashions!

Along with amazing outfits the fall season is full of some of the coziest and comforting recipes! I am a huge butternut squash fan and some of my favorite recipes from 2014 were:

Amaretto Butternut Squash Soup

Pork Chops over Whole Grain Pasta with Butternut Squash Sauce

Butternut Squash & Spinach Lasagna Rolls

With the football season kicking off and friends and family being home from their summer vacations I like to invite them over to catch up and toast to the new season ahead – usually with a Stoli Pumpkin (Shipyard Pumpkin beer with a shot of vanilla vodka poured in served in a glass rimmed with cinnamon and sugar). It doesn’t get more fall than THAT!

One of my favorite (and easy) appetizers that I like to whip up is a Brown Sugar and Almond Baked Brie. I always have brown sugar and almonds on hand so grabbing a wheel of brie while grocery shopping makes this an easy dish for last minute get together that is always a crowd pleaser.

I serve mine warm and bubbly with a side of whole grain crackers and sometimes some tart green grapes. The sweetness of the brown sugar with the crunch of the almonds and the creaminess of the melted brie ensures that this appetizer gets gobbled up in about 2.5 seconds flat :)

Brown Sugar & Almond Baked Brie (1)


  • 1 wheel of brie cheese
  • 1/4 cup of brown sugar
  • 1/2 cup of slivered almonds
  • Whole grain crackers
  • Green grapes (optional)

Preheat your oven to 325 F.

Line a baking sheet with a piece of tin foil or parchment paper. Unwrap the brie and place in the center of the sheet. Press 1/4 cup of brown sugar on to the top of the brie. Top with 1/4 cup of slivered almonds.

Bake for 20 minutes or until the almonds have browned slightly and the cheese is warm and bubbly.

Serve immediately along with some whole grain crackers and green grapes (optional).

Boston Local Food Festival: Community Servings


Today I want to tell you about Community Servings.


Based out of Jamaica Plain, Community Servings is a meal delivery service for those who are home bound due to life threatening illness such as cancer, HIV/AIDS, multiple sclerosis and lupus. Preparing and delivering 9,600 lunches and dinners each week to over 920 different homes they ensure each meal is appealing and nutritious. Meals are customized for special dietary needs and are prepared to feed those who are currently ill as well as their caregivers and dependent children. They even have a children’s menu!


Along with providing meals to the critically ill, Community Servings offers a variety of programs for their clients and the community:

  • Nutrition Education and Counseling Program – offers healthy eating courses focused on cooking, shopping, and nutrition along with monthly “Kitchen Talks” community workshops in their Nutrition Classroom
  • Food Service Job-Training Program –  a 12-week food service job-training program, focused on those with barriers to employment
  • Volunteer Program – One of the largest volunteer programs in the area with over 850 volunteers per month helping to delivery meals and help with fundraising
  • Meals for Many Social Enterprise Program – Using the increased capacity of their new facility they are able to provide healthy, nutritious, and affordable meals to nonprofits, schools, and agencies that work with other nutritionally vulnerable populations such as children and the elderly
  • Technical Assistance Program – Focused on supporting individual agencies on a contract basis fostering the development of new nutrition programs in underserved communities throughout New England
  • Local Food Program – Committed to using fresh, local ingredients in our kitchen, and aim to support and collaborate with local farmers, fishermen and food producers
  • Step Forward Program – welcoming recent parolees into their kitchens as volunteers helping them to successfully reenter their communities while searching for employment


Inspired by the work that Community Servings is doing?

Get involved by volunteering to deliver meals to people in the 18 cities and towns throughout Massachusetts, help them fundraise by designing your own fundraising page and invite your family and friends to join and contribute, link to Community Servings on Facebook or Twitter, or becoming a pie seller by visiting Pie in the Sky and learn how you can raise money by selling Thanksgiving pies during the fall season.

Want to send a donation instead? A $28 donation will feed a critically ill person for an entire week!!


Each year Community Servings delivers 425,000 free, home-style meals to 1,450 people per year helping the critically ill and their families each and every day.

Makes sure to check out Community Servings at the Boston Local Food Festival happening on Sunday, September 20th on the Greenway.

And find me and say hi :)






Boston Local Food Festival: Effie’s Homemade

Ever heard of oatcakes? I hadn’t either until I learned about Effie’s Homemade!  These all-natural cracker/biscuits get their flavor from using high quality ingredients that are simply prepared.


The women behind Effie’s Homemade  are Joan MacIsaac and Irene Costello. Friends for over 30 years they started out with their first company, Ruby Chard Cooking Classes, before creating Effie’s Homemade in 2007. Effie’s Homemade is inspired and named after Joan’s mom, Effie MacLellan, and her recipe for Oatcakes.

Joan and Irene

Joan MacIsaac and Irene Costello

Effie’s Oatcake recipe originated in Cape Brenton, Nova Scotia and has been passed down for over 4 generations within the family. Along with Oatcakes you can find Corncakes, Nutcakes, Cocoacakes, and Ryecakes along with great recipes featuring each!

Biscuit Line w SS_0

I am drooling over these Oatcake S’mores!!

Oatcakes Smores

Oatcakes Smores

Make sure to check out Effie’s Homemade at the Boston Local Food Festival on September 20th!


Boston Local Food Festival: Makomas

Today I am featuring another awesome vendor who will be at the 2015 Boston Local Food Festival on Sunday, September 20th!

Makomas logo

Makomas are 100% natural teas that are inspired by creator Magbè Savané West African family traditions. Magbè used to sell these teas to the people of her home country of Côte d’Ivoire with her mother out of small plastic bags.

The name Makomas comes from the first two letters of her name Magbè, her husbands name, Kolo, their sons name, Malick, and their family name, Savané.

Makomas teas are 100% natural made using sustainably grown premium organic West African fruits, flowers and roots. The recipes have been passed down through the generations of Magbè’s family and are crafted in small batches to ensure they are the highest quality.

Flavors include ginger, Hibiscus and Baobab.

Don’t know what Baobab is? Neither did I! Baobab is a a fruit of the Baobab tree found in Africa, The Baobab tree is also known as the “tree of life”.


Sample Pack Teas


Make sure to check out Makomas at the Boston Local Food Festival on September 20th!