Overnight Oats for Breakfast, Because We Know You Like It
If you’re not a morning person or on intermittent fasting, I understand you. Breakfast is not your thing. But let me tell you why breakfast is so important. It kick-starts your metabolism. It fills you up after the overnight fasting period. It boosts your energy level throughout the day, helping you to be more productive and more focused.
For weightwatchers—Breakfast has been proven to assist with better weight management over extended periods of time.
Now, if you’re always in a hurry in the morning, overnight oats are your best bet.
Here are some suggestions for your own yummy, easy-to-prepare mixes!
Any jar or container will do but half-pint Mason jars can help in portion control.
Try using the old-fashioned rolled oats, any brand will do. Mix oats (use the old-fashioned rolled oats as they’re best for this concoctions) with half a banana and 1 teaspoon of chia seeds.
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The banana gives natural sweetness so you don’t have to add sweeteners in the morning while the chia seeds thicken the texture making it almost pudding-like. They also provide fiber, omega-3 fatty acids and protein for a nutritional boost.
You have a choice between dairy and non-dairy. When I say non-dairy, these are plant-based like almond, coconut or soy milk.
Start with mixing 1 part of rolled oats to 1 part of cold liquid. You can adjust the ratio according to your desired consistency. If you’ll add yogurt into the mixture, try a 1:1:1 ratio first.
Mix-Ins and Toppings:
The choices are endless! This is the best part because you can mix in anything you love—fresh or dried fruit, nuts, seeds, coconut, granola, protein powder, nut butter, spices like cinnamon, citrus zest and vanilla extract.
These are just a few tasty combinations to help you get started:
Apples + cinnamon + maple syrup
Blueberries + pecans + honey
Coconut flakes + almonds + lemon zest
Peanut butter + banana
According to registered dietitian Min Kwon of Food Network, the mixture will keep for up to two days. If you don’t add the banana, it lasts even longer—up to four days.
Yield: 1 serving
Prep Time: 2 minutes; Active Time: 2 minutes;
Keep it in the fridge overnight or at least 5 hours
1/3 to 1/2 cup rolled oats
1/3 to 1/2 cup liquid of choice
1/3 to 1/2 cup yogurt (optional)
1/2 banana, mashed (optional)
1 teaspoon chia seeds (optional but highly recommended)
Toppings of choice
Add the desired base ingredients to a jar or other container and give them a good stir. Refrigerate overnight or for at least 5 hours.
In the morning, add additional liquid if you’d like. Once you achieve the desired consistency, add any toppings that you have on hand.
Nutrition information per serving (calculated based on 1/3 cup oats, 1/3 cup unsweetened almond milk, 1 teaspoon chia seeds and 1/2 medium banana): Calories 190; Total Fat 4 g; Saturated fat 0 g; Sodium 62 mg; Total Carbohydrates 34 g; Fiber 6 g; Sugars 8 g; Protein 6 g
Nutrition varies depending on the toppings used.
Overnight oats are not just for breakfasts. They make for a great snack, too. They’re also good as a pre- or post-workout fuel and can even pass for dessert!
Source: Food Network