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You know the benefits of eating breakfast, but you also know the benefits of getting enough sleep. Do you really have to choose which one is more important? Not anymore you don’t - now you can have both. I have to admit that I was somewhat addicted to this stuff over the summer and experimented with many different add-ins to keep my palate excited.
Overnight Oats are oats mixed with a liquid of your choice and soaked overnight to absorb the liquid and the flavor of whatever ingredients you add. The most common mixture is equal parts raw rolled oats, milk and yogurt, but you may want to alter the amount of milk for a thinner or thicker consistency.
This is an affordable, healthy breakfast that provides whole grains, protein, fiber and fruit to get start your morning off right. And trust me, it could not be easier. Simply mix everything together in a sealed container or a Mason jar (like the ones you use for homemade jam) and set in the refrigerator overnight. The next morning, grab a spoon and you have breakfast. Voila! If you want to take the chill off, microwave for 20 seconds. Either way, it’s a delicious way to start your day.
Overnight Oats (Basic Recipe)
· 1/4 cup old fashioned rolled oats
· 1/4 cup to 1/3 cup skim milk (soy milk, almond milk, etc)
· 1/4 cup low-fat Greek yogurt (regular yogurt will give your oats a thinner consistency)
· 1-1/2 teaspoons chia seeds
· Sweetener and/or spice
· Fruit
Have fun experimenting with different flavor combinations – your oatmeal is only as good as your imagination! To get you thinking, I’ve included a few of my favorites.
Pumpkin Spice
· ½ teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· ¼ cup pumpkin
Peanut Butter Banana
1 tablespoon peanut butter (or nut butter of your choice)
1 teaspoon honey, agave or stevia to taste
½ small banana, cut into small pieces
Maple Blueberry
· 2 teaspoons maple syrup
· 1/4 cup blueberries
Apple Cinnamon
· 1/2 teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· 1/4 cup unsweetened applesauce
Raspberry
1 tablespoon raspberry jam
1/4 cup raspberries
· 1/4 cup old fashioned rolled oats
· 1/4 cup to 1/3 cup skim milk (soy milk, almond milk, etc)
· 1/4 cup low-fat Greek yogurt (regular yogurt will give your oats a thinner consistency)
· 1-1/2 teaspoons chia seeds
· Sweetener and/or spice
· Fruit
Have fun experimenting with different flavor combinations – your oatmeal is only as good as your imagination! To get you thinking, I’ve included a few of my favorites.
Pumpkin Spice
· ½ teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· ¼ cup pumpkin
Peanut Butter Banana
1 tablespoon peanut butter (or nut butter of your choice)
1 teaspoon honey, agave or stevia to taste
½ small banana, cut into small pieces
Maple Blueberry
· 2 teaspoons maple syrup
· 1/4 cup blueberries
Apple Cinnamon
· 1/2 teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· 1/4 cup unsweetened applesauce
Raspberry
1 tablespoon raspberry jam
1/4 cup raspberries
Guest Blogger: Laura White, USD Dietetic Intern
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