If you’re stuck in a breakfast rut, consider trying something new: overnight oats. The concept is enjoying some time in the spotlight right now, for several reasons. First and foremost, it is a healthy alternative to carb-heavy breakfast offerings (cereal, toast, bagels) which will weigh you down (literally) and cause a mid-morning blood sugar crash. Overnight oats are also a great way to get some great antioxidants and proteins into your morning ritual. The “cooking” process is so simple and time effective. You can eat your oats on the go, and they travel well. And most importantly, they are delicious and satisfying.
Choose wisely, however, and be sure to create your own blend of overnight oats, and not purchase ready made overnight oats which are laden with sugar and other nonsense. Oat fiber is a great defense against high cholesterol, and using fruit instead of sugar will provide a healthy, natural sweetness. Chia or flax seeds will help to thicken the oats and give some interesting texture, as well as a antioxidant and protein boost.
The beauty of overnight oats is the ease of the process. There is no cooking, and frankly there is not even any stirring. Throw some oats in a container (mason jars are the pinterest-worthy choice) with the liquid of your choice (yogurt, water, milk) and let the flavors meld while “cook” overnight in the liquid. In the morning, stir well and top with your favorite healthy goodies. You will be satiated for hours.
To note, using quick oats will result in softer, creamier texture, while rolled oats will produce a nuttier, chunkier consistency. Give them a try, and be sure to report back on which is your favorite!
1/2 cup rolled oats OR quick oats
2/3 cup water
1/2 cup lowfat vanilla yogurt
1 tablespoon flax or chia seed
pinch of salt
blueberries, pecans, brown sugar, and other goodies for topping
½ cup Rolled Oats
⅔ cup Almond Milk (can substitute coconut or cashew milk)
⅓ cup Greek Yogurt
2 Tablespoons Almond Butter
½ Tablespoon Chia Seeds
½ teaspoon Vanilla Extract
⅛ teaspoon Salt
2 Tablespoons real Maple syrup or 1 tablespoon brown sugar
¼ cup Slivered Almonds
⅔ cup gluten-free quick-cooking oats
¼ cup chia seeds
1 pinch salt
1 ½ teaspoons coconut sugar or brown sugar
1/4 teaspoon vanilla extract
1 ½ cups unsweetened almond (or other non-dairy) milk
⅓ cup frozen raspberries
images via eatthisnotthat, pinchofyum, goop