Bhadrasana is a comfortable meditative sitting posture associated with steadiness, calmness, and the ability to sit for prolonged periods during yogic practices.
In the Hatha Yoga Pradipika, Bhadrasana is highly praised and described as the destroyer of all diseases. The text also refers to Bhadrasana as Gorakshasana.
However, the Gheranda Samhita describes Gorakshasana as a different posture, indicating variations in the naming and classification of asanas among classical Hatha Yoga texts.
Preparation for Bhadrasana
Bhadrasana can be practised in empty stomach or light stomach so that the hips, and the lower abdomen can relax comfortably.
Beginners should practise gentle hip opening, Knee mobility exercises before attempting Bhadrasana.
Avoid jerky movements while trying, holding or releasing the posture.
How to do Bhadrasana?
Sit in Dandasana with both legs stretched straight in front of the body.
Bend the right leg and place the right foot beside the right hip.
Bend the left leg and place the left foot beside the left hip, assuming a Vajrasana-like position.
Gradually separate the knees as far as comfortable while keeping the toes pointing backward and in contact with the floor.
Separate the feet slightly so that the buttocks and perineal region can rest comfortably on the floor between the feet.
Keep the spine, neck, and head erect in a relaxed and steady position.
Place the hands on the knees with the palms facing downward.
Close the eyes and breathe slowly and deeply, maintaining awareness of the breath.
Remain in the posture comfortably for the desired duration.
Preparatory pose for Bhadrasana
Virasana (Hero pose)
Vajrasana (Thunderbolt Pose)
Baddakonasana (Butterfly Pose)
After pose for Bhadrasana/ Post-Bhadrasana Pose
After performing Bhadrasana one can perform –
Simhasana (Lion pose)
Uttana Mandukasana (Stretched-up Frog pose)
Supta Veerasana (Reclining Hero pose)
Time spent During the practise
Beginners should start by holding the pose for 30 to 60 seconds gradually increasing for 3 to 4 minutes
Advanced practitioners can stay in this posture for 15 to 20 mins.
Benefits of Bhadrasana
Improves flexibility of the hips, groins, inner thighs, knees and ankles.
Promotes an erect spine and correct sitting posture for meditation.
Supports digestion and relieves abdominal discomfort.
Reduces fatigue and enhances energy levels.
Improves concentration and mental calmness.
Facilitates Moola Bandha and pelvic floor awareness.
May help strengthen the pelvic floor muscles and support urinary continence.
Gently tones the pelvic and reproductive organs and may help relieve menstrual discomfort and pelvic tension.
Supports postnatal pelvic floor strengthening when practised appropriately.
Calms the nervous system and reduces mental restlessness.
Effects on Chakras and Energy Channels
Bhadrasana stimulates the Root (Muladhara) and Sacral (Swadhisthana) Chakras, supporting reproductive health.
It prepares the body for Kundalini awakening.
Anchors the pelvis and directs prana upward, aiding meditation and deeper yogic practices.
Anatomy Involved in Bhadrasana
Arms: Elbows are extended or slightly relaxed, with the forearms pronated and the palms resting on the knees or thighs.
Neck: The cervical spine remains in a neutral position.
Spine: The thoracic and lumbar spine are maintained in an erect posture through the action of the erector spinae, multifidus, quadratus lumborum.
Hip joints: The hips are flexed, abducted, and internally (medially) rotated.
Knees: Deeply flexed and separated laterally.
Ankles and feet: The ankles are plantar-flexed, with the feet positioned beside the pelvis and the toes pointing posteriorly.
Pelvis and sacroiliac region: Provide a stable base of support and assist in maintaining an upright posture.
Core muscles: Gentle activation of the transversus abdominis, multifidus, diaphragm, and pelvic floor muscles contributes to postural stability.
The upright trunk position allows efficient diaphragmatic breathing.
Common mistake to avoid in Bhadrasana
Avoid rounding the back, keep the spine erect.
Do not drop the head or neck forward.
Relax the shoulders, avoid lifting them toward the ears.
Maintain slow, deep, natural breathing.
Avoid any strain in the knees, hips, or ankles.
Who should avoid Bhadrasnana /Precautions and Contraindications of Bhadrasana
People with severe knee pain, knee injuries, or advanced arthritis should avoid practising Bhadrasana.
Since Bhadrasana places the hips and knees in a sustained internally rotated and flexed position, it may aggravate existing joint conditions.
Pregnant women, individuals with lower back discomfort, those recovering from recent pelvic or abdominal surgery, and people with limited joint mobility should practise gently, use appropriate support.
Avoid forcing the posture or holding it for prolonged periods if discomfort or pain is present.
References
Hata Yoga Pradeepika – Swami Mukti Bhodhananda
Saharan A, Kumar A. Research-based explanation of the benefits of yoga asanas described in Hathapradipika. International Journal of Yogic, Human Movement and Sports Sciences. 2023;8(1):149–153.
Anatomy of Hatha Yoga – H. David Coulter
Gheranda Samhita
Thakare MM, Bhati KR. Study the efficacy of specific yogasanas in the management of stress urinary incontinence in women. World Journal of Pharmaceutical Research. 2018.
This article is authored by Dr Ashwini Bhat, Head of the Yoga & Physiotherapy Department at Easy Ayurveda Hospital.
For personalized guidance and answers to your health concerns, click below to consult Dr Ashwini Bhat online Via Google Meet:
Sharing a recap of what we did in Tokyo, where we stayed and already looking forward to going back.
Hi friends! How are you?? I hope you’re having a lovely morning. I have a lot of content to record today – Healing Code re-launches on Monday! – and am going to catch an upper body workout and the massage chair at the gym.
Today, I’m sharing the first of my Japan posts!
Here are our Japan and Korea recap posts so far:
Seoul recap, what we did and what we ate
Tokyo recap and why I love Japan (this post)
Kyoto itinerary and tips for travel to Japan
What we ate in Japan (and gf picks)
My Korean Head Spa experience
Tokyo recap and why I love Japan
I’ve been avoiding writing this post because the reality is that I have Japression.
Usually I feel a little down after coming home from a trip, but this is next level. It normally hits me hard that I can no longer walk outside all day (it’s way too hot here and Tucson is definitely not walkable), explore new places, spend uninterrupted time with the fam, eat incredible food, and shop all the livelong day. Instead, I’m back to chores, feeding everyone, and cleaning up after feeding everyone lol.
This trip feels different because Japan was unlike anything I’ve ever experienced. The culture, the way of life, the deep respect, kindness, care, and professionalism, the clean streets, the cleanest food, the scenery… it honestly felt like another planet.
One of the biggest things I noticed was the level of pride people take in everything they do. It didn’t matter if it was a restaurant server, Uber driver, hotel receptionist, convenience store employee, or someone helping us at the train station. Everyone seemed committed to doing their absolute best, and it was inspiring to see. People were kind and welcoming, everything felt incredibly safe, and I felt the best I’ve felt in a really long time while we were there.
I also noticed how healthy and well-groomed everyone seemed. You don’t really see people wandering around in pajamas screaming at each other lol. There’s just this underlying sense of respect for yourself and for the people around you.
What surprised me most was how calm my nervous system felt the entire time. Even though you’re surrounded by bright lights, huge buildings, and tons of people, it never feels chaotic. Everything is so organized and orderly that your body actually feels like it can relax. I didn’t realize how much I needed that feeling until I experienced it. Since we’ve been home, I’ve been trying really hard to bring pieces of that feeling back with me.
I mentioned this in my Seoul recap, but Japan and Korea honestly weren’t my first choice for a vacation. I knew it would be fun, but I felt overwhelmed by the planning and wasn’t sure if they’d be places I’d ever want to visit again. Now I feel so naive because I had no idea how special these countries are. I already can’t wait to go back.
People keep asking if I preferred Korea or Japan, and I can’t choose because they’re so different while also complementing each other perfectly. If you ever have the opportunity to visit that part of the world, do both. I promise you’ll understand the second you experience it for yourself.
And if you do both, I highly recommend starting in Seoul and then heading to Tokyo. It was the perfect combo. 🙂
Here are some of the highlights of our trip:
We stayed in two areas of Ginza.
The first part of our trip was near the Tsukiji Outer Market, where the streets are lined with food stalls, seafood vendors, and the best sushi of your life. (The famous tuna auctions have moved to Toyosu Market, but Tsukiji is still absolutely worth visiting for the food scene!!)
After our Kyoto trip, we stayed in Ginza proper, which was a lovely location filled with luxury stores (including the multi-story Tiffany flagship), restaurants, department stores, and endless shopping.
We booked the KOKO Hotel for both stays (same hotel brand, two different locations) using our Amex Platinum benefits. I preferred the location of the Tsukiji property because it felt a little quieter and more local, but the actual hotel and amenities were nicer at the Ginza location. (We stayed at one location for a few days before our short trip to Kyoto and the other one afterwards.)
One thing I loved about Ginza is that it felt incredibly clean, safe, and easy to navigate. We could walk almost everywhere and just took an Uber when needed.
Tokyo DisneySea
I always say we’re not “Disney people,” even though we go to the parks constantly and are about to go on Disney Cruise #8. We just don’t have Disney decor in our house, but I think we check all of the other boxes. 😉
Of course we wanted to visit a Disney property while we were in Tokyo. They have two options: Tokyo Disneyland and DisneySea. We chose DisneySea because it has unique rides and lands that don’t exist in the U.S., and it’s generally considered the better park for older kids and adults.
(the kids approve all of the photos I post and Liv asked me to put a heart on her face for this one)
The rides were incredible.
The animatronics, special effects, projection mapping, storytelling, and ride technology far exceeded my expectations. Peter Pan is one of my favorite rides and the Tokyo version completely blew the U.S. version out of the water. It’s longer, more immersive (3D), beautifully done, and genuinely feels like you’re flying.
We also loved Journey to the Center of the Earth, Rapunzel was gorgeous (the lantern scene was everything), and Sinbad ended up being one of our surprise favorites. It’s kind of like It’s a Small World, but with a banger theme song and some impressive animatronics (like the green giant!).
The food was also so much fun.
We completely fell in love with muscat-flavored everything while we were in Japan, and these frozen muscat desserts were a HUGE hit. I had two throughout the day and P had three.
They also have unique popcorn flavors everywhere. When we visited, the options included milk chocolate, soy sauce and butter, scallop and garlic (which was DELICIOUS),
caramel, and salted popcorn. Each stand has different flavors, so people literally collect popcorn buckets and walk around trying them all.
It’s also worth mentioning that everything was dramatically less expensive than the U.S. parks. A giant chicken leg was around 800 yen (about $5 USD), compared to $15 – 20 at home.
Our park tickets and even the paid ride reservations were a fraction of what we’d normally spend in the States. I tell ya, that’s worth the flight right there.
The only downside is that many of the ride reservation options (called DPA in the app) sell out quickly. I was able to purchase a few, but all of the free reservation options were gone shortly after we entered the park. Frozen and Indiana Jones were also closed during our visit, which was a bummer.
The park closed at 9 p.m. the night we visited, and many food locations stopped serving around 7-8 p.m., so I definitely recommend prioritizing rides early and planning dinner before things begin shutting down.
teamLab Borderless
This was an absolute must-do.
Tokyo has a few different teamLab experiences, and we chose Borderless. It’s an interactive digital art museum where the exhibits are constantly changing. You can walk through a room, come back 15 minutes later, and it looks completely different.
We spent hours wandering through the exhibits, drawing sea creatures that came to life on giant screens,
(the Pilot did this amazing turtle!)
getting lost in the light installations, and taking so many photos and videos.
It’s one of those experiences that’s hard to explain until you see it yourself.
I definitely recommend this if you’re traveling with kids, but the adults were just as entertained.
I’ve also heard amazing things about teamLab Planets if you’re trying to choose a location to visit!
Multiple 7-Eleven and Lawson stops
7-Eleven lives up to the TikTok and Instagram hype.
Every morning I grabbed something from the famous drink case. C1000 was my favorite and I miss it so much.
We also stocked up on muscat treats, smoothies, onigiri, and so many tasty snacks. It became our breakfast stop, snack stop, and post-dinner dessert stop.
It’s funny because there are exactly zero things I want to eat at 7-Eleven in the U.S., but there were dozens of things I looked forward to eating at convenience stores (konbini) in Japan.
They have fruit sandwiches, egg sandwiches, onigiri, coffees, sparkling drinks, smoothies, and desserts that are super delicious and also inexpensive. The smoothies were the best!! The container is just frozen fruit and after you pay, you scan the bar code on the machine, put the cup inside, and it adds liquid and blends it on the spot. Like I said, Korea and Japan are living in the future.
Riding the bullet train to Kyoto
I’d heard that if you’re already in Tokyo, it’s worth taking the train to Kyoto or Osaka to experience a different side of Japan.
I didn’t want to travel all the way across the world and miss it, so we added Kyoto to our itinerary and I’m so glad we did.
Kyoto deserves and is getting an entire blog post of its own because it was truly magical.
We rode the Green Car (the equivalent of first class) on the way there, which was lovely and comfortable. On the way back we rode regular reserved seats, and TBH, it wasn’t a huge difference (and the regular reserved seats were about $120 less for the four of us).
The trains are clean, quiet, efficient, and ridiculously punctual. Watching the countryside fly by while eating snacks from the station was a unique memory that I loved… I’d never really been on a train before (besides Polar Express!) and it was such a cool experience. Way less hassle than flying and felt just as quick!
Vintage luxury shopping
If you love designer bags, watches, jewelry, or accessories, Tokyo is heaven.
There are vintage luxury stores everywhere, and many of the pieces are in great condition and look brand new.
If you’re in the market for a Louis Vuitton bag, Gucci, Chanel, Rolex, or other luxury pieces, I would absolutely shop in Japan before buying elsewhere.
Also, bring your passport whenever you’re shopping because many stores offer instant tax-free purchases for tourists so you don’t have to deal with it at the airport.
Shibuya Crossing
We had to visit the famous Shibuya Crossing.
Pictures don’t really do it justice because it’s less about the crossing itself and more about the energy of the entire area. There are giant video screens, endless shopping, restaurants, lights, music, and thousands of people moving through the intersection in every direction.
It’s incredibly busy, but still feels orderly. People wait patiently, cross when they’re supposed to, and nobody is bumping or pushing into each other.
Outside the station is the famous Hachikō statue, honoring the loyal dog who continued waiting for his owner at the station every day, even after his owner passed away. It’s one of Japan’s most beloved stories, and seeing the statue in person felt surprisingly emotional.
We took photos, wandered the surrounding streets, did some shopping, and just soaked it all in. It’s touristy for a reason, and we loved it. If it’s your first trip to Tokyo, I think it’s one of those places you have to experience at least once!
Turns out that this post did not help my Japression at all, but I have a few more to go. I’ll be sharing all of the amazing food we ate (including GF options), a Kyoto recap and tips for traveling to Japan, and am happy to answer any questions, too!!
(dress from RTR and my beloved Vejas <– go-to travel walking shoes)
So, tell me, friends: what’s on your vacation dream list? Anything fun planned that’s coming up??
xo
Gina
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Looking for a REVEL Big Bear Marathon discount code? I have a special registration link that will save you $5 off your registration for the 2026 REVEL Big Bear Marathon or Half Marathon.
Use my Team Captain registration link here: REVEL BIG BEAR MARATHON & HALF MARATHON DISCOUNT
The discount is automatically applied when you register through that link.
The 2026 REVEL Big Bear Marathon and Half Marathon will take place on Saturday, November 7, 2026. The race starts in the San Bernardino Mountains and finishes in Redlands, California. It is one of the most popular downhill races in California and a favorite among runners looking for a personal record or Boston Marathon qualifying time (just note the new time penalty for downhill races starting in 2027).
Why Run REVEL Big Bear?
I’ve run both the REVEL Big Bear Half Marathon and Marathon, and it’s one of the most beautiful downhill races I’ve ever done.
A few reasons runners love this race:
Gorgeous mountain views
Cool temperatures at the start
Fast downhill course
Excellent race organization
Great opportunity to run a PR
Boston Marathon qualifying marathon course
REVEL Big Bear takes runners from the mountains above Big Bear Lake through the San Bernardino National Forest and down into Redlands. The course features significant net downhill elevation loss, making it one of California’s fastest marathon and half marathon courses. The race is known for combining speed with incredible scenery.
The half marathon begins near Forest Falls and descends more than 3,000 feet on its way to Redlands. The course is run entirely on paved roads and offers breathtaking mountain views throughout the race. REVEL reports approximately 3,171 feet of elevation loss with very little uphill running. For runners chasing a half marathon PR, this is one of the fastest half marathon courses in Southern California.
REVEL Big Bear Marathon Course
The marathon starts higher in the mountains near Big Bear and drops more than 5,000 feet over 26.2 miles. The course is a certified Boston Marathon qualifier and is known for helping runners achieve personal best times.
If you’re trying to qualify for Boston or break through a marathon time barrier, REVEL Big Bear is worth considering (see the FAQs below for info on the new Boston Marathon Qualifier rules for net downhill races).
1. Train for Downhill Running
The downhill course is fast, but it can be tough on your quads if you aren’t prepared. Include downhill running in your training whenever possible.
2. Dress for Changing Temperatures
The race starts in the mountains where temperatures can be chilly. Conditions usually warm up significantly as runners descend toward the finish. Bring throwaway layers to toss off before the race starts like this poncho from the New York City Marathon.
3. Don’t Start Too Fast
The downhill grade makes it easy to go out too aggressively. Stick to your pacing plan early so you can finish strong.
4. KNOW the Bus Transportation
Both races include transportation to the start line. Be sure to review bus loading times and race information before race weekend.
If you’re ready to register, use my Team Captain link below to save $5: REVEL BIG BEAR MARATHON & HALF MARATHON DISCOUNT CODE
The discount applies to both the marathon and half marathon registration. I’ll be cheering for everyone racing REVEL Big Bear this year!
Is there a REVEL Big Bear discount code?
Yes. You can save $5 on your registration by using my Team Run Eat Repeat registration link (it’s automatically applied when you register with this link – you don’t need a separate word coupon code): REVEL BIG BEAR MARATHON & HALF MARATHON DISCOUNT CODE
When is the 2026 REVEL Big Bear Marathon?
The race takes place on November 7, 2026.
Does the discount work for the half marathon?
Yes, the Run Eat Repeat discount registration link works for both the marathon and half marathon.
Is REVEL Big Bear a Boston Marathon qualifier?
Yes… but please note = the REVEL Big Bear Marathon is a certified Boston Marathon qualifying course. However, the Boston Athletic Association recently introduced adjustments for net-downhill marathon courses. Beginning with the 2027 Boston Marathon qualifying cycle, marathon times from courses with significant net downhill elevation loss receive a time adjustment when submitted for Boston qualification purposes. Courses with 3,000–5,999 feet of net downhill (which includes REVEL Big Bear) have 10 minutes added to the qualifying time for Boston Marathon qualification purposes. Courses with 6,000+ feet of net downhill are no longer eligible for Boston qualification.
From the Boston Athletic Association website: Starting with registration for the 2027 Boston Marathon, verified qualifying times from any course with a net-downhill of 1,500 or more feet will incur a time adjustment to results (known as an ‘index’) after being submitted for Boston Marathon registration. The below time indexes will be added after an official qualifying time is submitted for review to the B.A.A.
Verified qualifying times from any course with a net-downhill of between 1,500 and 2,999 feet (457.2 meters and 914.1 meters) will incur a five-minute (+5:00 minutes) time adjustment to results once submitted to the B.A.A. for review.
Verified qualifying times from any course with a net-downhill of between 3,000 and 5,999 feet (914.2 meters and 1,828.5 meters) will incur a ten-minute (+10:00 minutes) time adjustment to results once submitted to the B.A.A. for review.
Any course with a net-downhill of 6,000 feet (1,828.6 meters) or greater will not be allowed for Boston Marathon qualifying purposes.
The above time indexes will be in place for at least the next two years, and the B.A.A. reserves the right to make additional adjustments in the future if deemed necessary.
Is REVEL Big Bear a good race for a PR?
Many runners choose REVEL Big Bear because of the significant net downhill elevation loss and fast course profile.
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Tres Leches Overnight Oats are inspired by my favorite cake. The oats soak in three milks overnight, creating a healthy high-protein, high-fiber breakfast that tastes like dessert and keeps you full all morning.
Tres Leches Overnight Oats
Meet my new breakfast obsession! I’ve been eating these Tres Leches Overnight Oats on repeat for the past few weeks, I can’t get enough. As someone who always has a batch of overnight oats in the fridge, I knew that those sweet, creamy tres leches flavors would be perfect in a make-ahead breakfast. Inspired by the classic Latin American cake I grew up eating, this healthy oat version is packed with protein (26 grams) and fiber (8 grams) to keep you satisfied all morning.
Why I’ve Been Eating These Oats on Repeat
Tres Leches is my favorite cake, so I knew those sweet, creamy flavors would be perfect in overnight oats. I also wanted them to be high in protein without relying on gritty protein powder, so I used my favorite vanilla protein shake as the base along with Greek yogurt. A splash of evaporated milk, vanilla, chia seeds, cinnamon, oats, and just a touch of sweetened condensed milk give these oats that classic tres leches flavor. After one bite, they quickly became my new breakfast obsession.
Satisfy your sweet tooth without the sugar crash while still hitting your fiber and protein goals.
No-cook breakfast: You don’t need to turn on the stove. The oats soak overnight in the liquid.
Simple: Mix everything together, refrigerate it, and return hours later for a healthy treat.
Excellent for meal prep: Double, triple, or quadruple the recipe to feed your family breakfast all week.
What are tres leches overnight oats?
For this tres leches overnight oats breakfast, I used the same flavors as classic tres leches cake and created a high-protein overnight oats recipe. “Tres leches,” which means “three milks” in Spanish, is traditionally made with sweetened condensed milk, evaporated milk, and whole milk or cream. This overnight oats version takes inspiration from those same creamy flavors and transforms them into a healthy, high-protein breakfast.
Ingredients You’ll Need
By swapping a few ingredients with higher-protein options, we can make these healthy tres leches overnight oats much more satisfying. See the recipe card below for the exact measurements.
Nonfat plain Greek yogurt: You can use any type of Greek yogurt, but to maximize protein, buy one like Oikos Pro with 25 grams of protein.
Vanilla protein shake gives these overnight oats a huge protein boost compared to regular milk. I used Fairlife Core Power Shake with 26 grams of protein and no added sugar.
Milk: I used a tablespoon each of evaporated milk (thicker and creamier than regular milk) and condensed milk (also thick and creamy, but with added sugar).
Flavor: Vanilla extract and cinnamon.
Protein oats: I love Bob’s Red Mill Protein Oats because they contain only one ingredient (whole grain oat flakes) and have 60% more protein than regular oats.
Seeds: Chia seeds are fantastic for increasing fiber, but if you want even more, I recommend basil seeds, which contain about 5 more grams of fiber per serving than chia.
Sweetener: If you like your overnight oats sweeter, add a little monk fruit, which has zero calories.
Topping: Add a pinch of cinnamon, coconut flakes, light whipped topping, and sliced strawberries to make them a bit sweeter and more decadent.
How to Make Tres Leches Overnight Oats
These easy tres leches overnight oats require only a few minutes of hands-on time. See the recipe card at the bottom for printable instructions.
Mix everything together: Combine all the wet ingredients in a jar. Then, stir in the basil seeds, oats, and cinnamon. Add monk fruit or more condensed milk to make it sweeter.
Refrigerate the oats overnight or for at least 6 hours until they’re creamy and thick.
Add the toppings: Divide the oats into 2 bowls. If they’re too thick, stir in a little more milk or protein shake. Then, top with the coconut, cinnamon, whipped topping, and strawberries.
Variations
Milk: Substitute evaporated light milk for 2% milk.
Lower-protein alternatives: If you don’t want to use all the high-protein ingredients, you can make these overnight oats with 2% milk (instead of the protein shake), quick rolled oats, and regular nonfat Greek yogurt.
Sweetener: Substitute monk fruit with stevia, honey, maple syrup, or granulated sugar.
Toppings: All toppings are optional; if you don’t like or have one, feel free to skip it. Swap the strawberries for another berry, sliced bananas, or peaches, or add some toasted pecans or walnuts for crunch.
Prep: 15 minutesmins
Cook: 0 minutesmins
Refrigeration time: 6 hourshrs
Total: 6 hourshrs15 minutesmins
Yield: 2servings
Serving Size: 3/4 cup
In a mason jar or an airtight container, combine the wet ingredients; protein shake, yogurt, condensed milk, evaporated milk and vanilla extract and mix well until smooth. Add the basil or chia seeds, oats and cinnamon and mix well. If you want it sweeter add more condensed milk or monk fruit.
Cover and refrigerate overnight, or for at least 6 hours, until thick and creamy.
Divide in two serving dishes and top with light whipped topping, sliced strawberries, and a sprinkle of cinnamon and coconut flakes.
Last Step:
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This is best overnight, but I love it so much I’ve rushed it and eaten it after an hour in the fridge.
Unlike the cake, this is lightly sweetened. Feel free to adjust the sweetness to your taste.
Since overnight oats need to sit for hours to become creamy, they are perfect for meal prep. Make them on a Sunday, and you’ll have breakfasts covered until Thursday!
Double or triple the recipe, then store each serving in its own container or jar. Make sure each container can hold at least 2 cups.
It’s best to add the toppings, especially the strawberries, before you eat.
Eat them straight out of the fridge.
Refrigerate up to 4 days.
FAQ
Can I make overnight oats with protein powder?
Protein powder will thicken the oats, so if you want to use it, you’ll need to add more milk. For this recipe, try using 2 tablespoons of protein powder and an extra ¼ cup of protein shake or evaporated milk.
Can I use regular milk instead of a protein shake?
Yes, you can substitute regular milk for a protein shake. Just remember that the protein content will be lower than what’s listed in the nutritional info below.
Do overnight oats need to soak overnight?
Overnight oats technically don’t have to soak all night. They need at least 6 hours to thicken and become creamy.
How long do overnight oats last?
These tres leches overnight oats will keep for 4 days in an airtight container in the refrigerator. I don’t recommend freezing them, as it will affect the texture.
Calling all veggie lovers! This 30-Minute Pasta Primavera is hands down one of my favorite weeknight dinners. It’s loaded with colorful seasonal vegetables — think tender asparagus, crisp bell peppers, sweet yellow squash, and bright broccoli — all tossed with penne in a light, savory broth-based sauce that coats every bite.
A super flavorful yet delightfully light pasta dish. It was wonderful.— Richard
The best part? This entire dish comes together in just 30 minutes with simple pantry staples and whatever fresh veggies you have on hand. It’s naturally vegetarian, endlessly customizable, and seriously satisfying — the kind of meal I come back to again and again, especially when I want something healthy that still feels like a big, cozy bowl of comfort.
Today, I’m walking you through how to make this pasta primavera step by step, easy ingredient swaps you can make depending on what’s in your fridge, and the best ways to store and reheat leftovers throughout the week. Let’s get into it!
Pasta primavera is a super fresh Italian pasta dish that contains lots of spring vegetables. “Primavera” means spring in Italian, so it makes sense that this dish is full of delicious spring vegetables.
I’m giving my pasta primavera recipe a classic Fit Foodie twist, which for this recipe means loading up on the nutrient-rich veggies and pairing it with a healthy ingredient sauce.
Pasta Primavera — What You Need
For the full recipe, scroll down to the recipe card to get ingredient amounts and the recipe instructions.
Veggies
Seasonings & Sauce
Minced garlic
Dry white wine
Vegetable broth
Tomato paste
Lemon zest
Salt & pepper
Pasta
Optional Toppings
I love topping this pasta primavera with fresh basil and parmesan cheese.
How to Make Pasta Primavera
This pasta primavera is easy peasy to whip up! And don’t worry, no mushy vegetables here — you’ll stagger the veggie sautéing to ensure everything is cooked perfectly and tossed in a delicious sauce. Let’s get into it:
Bring a large pot of salted water to a boil and add penne pasta. Cook the pasta until the pasta is cooked just before al dente (pro tip: the pasta will continue to cook later in the recipe). Strain the water from the noodles and set aside for now.
Heat olive oil in a deep pan or Dutch oven over medium/high heat. When the olive oil is fragrant, add the asparagus to the pot and sprinkle with salt. Sauté the asparagus for 2-3 minutes.
Add broccoli to the pot and sauté for another 2-3 minutes or until the broccoli pieces begin to brown.
Next, add the yellow squash, red pepper, half of the cherry tomatoes, and another dash of salt to the pot and sauté for an additional 2 minutes.
Then, transfer all of the sautéd vegetables into a bowl and set the veggies aside.
Add the remaining olive oil to the pot, heat over medium/high heat until fragrant. Then, add the onion and season with a dash salt.
Sauté the onions (stirring periodically) until the onions begin to brown (about 3-4 minutes). Then, add the minced garlic to the onions and sauté for another minute.
Deglaze the pot with white wine and scrape the bottom of the pot with a spatula.
Add the second half of the cherry tomatoes and toss them with the onions until they are covered with oil.
Next, add the broth, tomato paste, lemon juice, lemon zest, pepper, and the last dash of salt to the pot. Whisk the tomato paste into the broth until there are no clumps.
Bring the broth to a boil over high heat and then turn the heat to medium/low and add the peas to the sauce.
Let the sauce simmer over medium heat until it reduces by half (this will take about 10-15 minutes). When the sauce has reduced, add the vegetables to the sauce and toss the vegetables in the sauce until everything is coated.
Add the pasta to the pot and toss everything together. Heat the pasta and vegetables in the sauce until everything is warm.
Sprinkle with parmesan cheese and garnish with fresh basil and more fresh lemon zest.
There are A BUNCH of easy 1:1 substitutions you can make in this recipe. And as far as the veggies go, feel free to use any of your favorite veggies that aren’t already included here to truly make this recipe your own!
Penne pasta: don’t have penne on hand? Feel free to use ANY pasta your heart desires! I also love bow ties, rotini, or pappardelle.
Vegetable broth: this recipe is vegetarian, but if you don’t mind losing its vegetarian status, beef or chicken broth will also work.
Asparagus: green beans are an easy 1:1 substitution for asparagus!
English peas: ANY fresh or frozen peas will work just fine.
Red bell pepper: ANY color bell pepper will work great.
Yellow squash: green squash is a great 1:1 substitution.
White onion: ANY color onion will work perfectly.
Let your pasta primavera cool completely. Then, transfer it into an air-tight container and seal. Store in the fridge for up to 3-5 days.
This pasta primavera is a complete meal on its own, but here are some of my favorite sides to round out the dinner table:
Protein: Add grilled chicken, shrimp, or broiled salmon for extra protein.
Side salad: A simple green salad with lemon vinaigrette pairs perfectly.
Bread: Crusty garlic bread or a warm baguette for sopping up the sauce.
Roasted veggies: Oven roasted asparagus or roasted broccoli on the side.
Pasta Primavera FAQ
First, cook pasta. Bring a large pot of salted water to a boil and add penne pasta. Cook the pasta until the pasta is cooked just before al dente (the pasta will continue to cook later in the recipe). Strain the water from the noodles and set aside.
Prepare the vegetables for the pasta primavera. Heat 2 tablespoons of olive oil in a deep pan or Dutch oven over medium/high heat. When the olive oil is fragrant, add the asparagus to the pot and sprinkle with 1/4 teaspoon of salt. Sauté the asparagus for 2-3 minutes.
Add broccoli to the pot and sauté for another 2-3 minutes or until the broccoli pieces begin to brown.
Next, add the yellow squash, red pepper, half of the cherry tomatoes, and another 1/8 teaspoon of salt to the pot and sauté for an additional 2 minutes.
Transfer all of the sautéd vegetables into a bowl and set the veggies aside.
Prepare the sauce for the pasta primavera. Add the last 2 tablespoons of olive oil to the pot heat over medium/high heat until fragrant. Then, add the onion and season with 1/8 teaspoon salt.
Sauté the onions (stirring periodically) until the onions begin to brown (about 3-4 minutes). Then, add the minced garlic to the onions and sauté for another minute.
Deglaze the pot with 1/4 cup of white wine and scrape the bottom of the pot with a spatula.
Add the second half of the cherry tomatoes and toss them with the onions until they are covered with oil.
Next, add the broth, tomato paste, lemon juice, lemon zest, pepper, and the last 1/2 teaspoon of salt to the pot. Whisk the tomato paste into the broth until there are no clumps.
Bring the broth to a boil over high heat and then turn the heat to medium/low and add the peas to the sauce.
Let the sauce simmer over medium heat until it reduces by half (10-15 minutes). When the sauce has reduced add the vegetables to the sauce and toss the vegetables in the sauce.
Add the pasta to the pot and toss everything together. Heat the pasta and vegetables in the sauce until everything is warm.
Sprinkle with parmesan cheese and garnish with fresh basil and more lemon zest.
This recipe was updated on February 4th, 2021. Click HERE for the original recipe.
Adding a healthy option can actually drive people to make even worse choices, thanks to a mind-blowing glitch of human psychology.
In 2017, and to much fanfare, menu labeling for calorie counts began to be mandated in national chain restaurants. Consumers should have the information needed to make healthy food choices outside the home, right? It makes sense that caloric information on menus will help people limit their food intake to stay within their daily energy needs. But it didn’t work. It turns out calorie labels are not effective, shaving off an average of eight insignificant calories per meal.
You could have totally predicted that. Why? Just as one might divine the value of front-of-pack traffic light labeling from the ferocity of the industry response against it, one could probably gauge the futility of calorie labeling by the ease with which some regulations have been passed. McDonald’s voluntarily started publishing calorie information nationally back in 2012 after a labeling mandate in New York City was found to have no overall effect on consumer behavior. Studies suggest such labeling could boost “perceptions of the restaurant’s concern for consumers’ well-being” while carefully not undermining any Big Mac attacks.
At the same time, McDonald’s announced plans to add seasonal produce to its menu. How cynical do you have to be not to at least recognize that as a good thing? Ironically, adding a healthy option can actually drive people to make even worse choices. Ready to have your mind blown?
As I discuss in my video Do Healthy Fast-Food Options Lead to Healthier Choices?, if people are offered a choice of side dishes—something unhealthy like French fries or something more neutral like a baked potato—only about 10% of them will splurge for the fries. If an even healthier third option—like a side salad—is added, instead of choosing between an indulgent choice and the more neutral baked potato, people would have their pick of the indulgent choice, the neutral choice, or an even healthier choice. Even if everyone doesn’t choose the salad, more will go for the middle-ground baked potato over the fries, right? So, how much farther does French–fry–fancying fall by adding the salad option to the mix? It shoots up, tripling to 33%. Without the salad option, only 1 in 10 chose the fries, but that jumped to a third of people just at the sight of salad.
The same thing happens when you offer people the choice between a bacon cheeseburger, a chicken sandwich, or a veggie burger. In a “No Healthy Option” scenario, where people were offered the cheeseburger, a chicken sandwich, or a fish sandwich, 17% chose the burger. Swap out the fish sandwich for a veggie burger, and the bacon cheeseburger preference doubled to 37%. How can just seeing a healthy option push people to make unhealthier choices?
The paper describing this series of experiments was entitled “Vicarious Goal Fulfillment: When the Mere Presence of a Healthy Option Leads to an Ironically Indulgent Decision.” The thought is that seeing the salad or veggie burger, people make the mental note to choose that at some nebulous next time, thereby giving them the excuse to indulge now.
There is this fascinating glitch of human psychology called self-licensing. This is when we unwittingly justify doing something that draws us away from our goals after we’ve just done something that brings us towards them, like justifying eating a donut because of last week’s weight loss. We reward ourselves with an indulgence that sets us back.
If you give smokers “vitamin C” supplements, they subsequently smoke more cigarettes than if you give smokers what you explain are “placebo” pills (even though both groups were given identical sugar pills). The smokers who thought they were taking supplements smoked nearly twice as much, perhaps subconsciously thinking that since they had just done something good for their health, they could afford to “live a little,” which may have, in effect, caused them to live a little…less.
You can see how this could translate into other lifestyle arenas. Those given placebo pills, which they believed to be dietary supplements, not only expressed less desire to subsequently engage in exercise, but they also followed through by walking about a third less. Compared to those who were told the pills were placebos, the misled participants were also more likely to choose a buffet over what was described as a “healthy, organic meal.” Would they eat more, too? A seminal study entitled “The Liberating Effect of Weight Loss Supplements on Dietary Control” put that to the test.
Participants were randomized to take a known placebo or a purported weight-loss supplement (which was actually just the same placebo) and later covertly observed at a buffet. Not only did the “supplement” subjects eat more food, but they chose less healthy items. They also ate about 30% more candy in a bogus “taste test” and ordered more sugary drinks. “Hence,” the investigators concluded, “people who rely on dietary supplements for health protection may pay a hidden price: the curse of licensed self-indulgence.”
Circling back, what the vicarious goal fulfillment studies discovered is that not only does making progress towards a goal rationalize decision-making that undermines us, but even just considering making progress can have a similar licensing effect. Note that the study participants were not only moved to make the unhealthier choice, but the unhealthiest choice. One might assume that even if people didn’t go for the salad or veggie option, the presence of a healthier alternative may have encouraged them to choose something in between—not the healthiest option, but at least not the unhealthiest choice. Instead, it moved people in the opposite direction.
In another “No Healthy Option” scenario of chocolate-covered Oreos, regular Oreos, or golden Oreos, researchers found that adding a “lower-calorie” Oreo option doubled the likelihood that the study participants would go straight for the most indulgent chocolate-covered option. (See below and 6:10 in my video.)
This is attributed to another illogical quirk of human psychology, indelicately named the “what the hell effect.” This is when one forbidden cookie can lead dieters to eat the whole bag. Once you’ve already strayed from your goals, well, why not go all the way? So, once people decide they are going to get that salad next time and spoil themselves just this once, they might as well go for the most indulgent choice.
The halo of healthy foods can even warp our perceptions. Show weight-conscious people a burger and nothing else, then ask them to estimate the calories, and the average answer is 734 calories. Okay, now show folks the exact same burger accompanied by three celery sticks, and they guess the total comes out to 619 calories. Did they think the celery had negative calories? No, most knew the celery had calories, too, but just the juxtaposition of the burger with the celery made the burger seem healthier. The same thing happens when you add an apple to a bacon-and-cheese waffle sandwich, a side salad to beef chili, or some carrots next to a cheesesteak—about a hundred calories appear to disappear, as shown here and at 7:27 in my video.
Health halo effects may explain why people are more likely to order a dessert and more sugary drinks with a “healthier” sub at Subway versus a Big Mac at McDonald’s, even though the sub used in the study (filled with ham, salami, and pepperoni) had 50% more calories to begin with.
Even just a reference to healthy foods can do it. Show people a picture of a Big Mac, and people estimate it has 646 calories. Just add the text “For your health, eat at least five fruits and vegetables per day,” and all of a sudden, the same burger in the same ad was thought to only have 503 calories. Merely offering and even promoting salads and fruit can bring McDonald’s accolades and bolster consumer loyalty without, ironically, helping their health.
Doctor’s Note
If you enjoyed this blog, you might also like a video I did on optimism bias: Why Don’t People Eat Healthier?
For more on junk food, see How We Won the Fight to Ban Trans Fat and Ultra-Processed Junk Food Put to the Test.
