This week's recipe is just that: healthy, easy and filling.
Overnight oats is an effortless way to prepare oatmeal ahead of time. It takes only a few minutes to prep several jars/containers so you can grab it and go if needed. Studies show that oats and oatmeal have many health benefits that include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Known as the healthiest grain on earth, oats are a good source of fiber, carbs, protein, vitamins, minerals and antioxidants. It is said that eating oatmeal regularly can make you healthier overall.
Prep Time: 5 minutes
Cook Time: 2 hours (or more)
1/2 cup of old fashioned oats
1/2 cup milk of your choice
sweetener of your choice
chia, hemp and flax seeds
chopped fruit (topping)
almond slivers, walnuts or pecans for garnish
Fill mason jar or container with one part oats and one part milk. Feel free to add cinnamon, sweetener and yogurt before refrigerating. Place lid on container and put in the fridge for at least two hours or overnight.
Preparing to eat your oats- when you are ready to eat your oats, add your sweetener, fruit, nuts and anything else you want to mix in. You can also heat up your oats after removing them from the fridge for a warm breakfast. You will want to do this before adding any toppings or garnish.
Substitutions- choose any milk you like for your oats. Coconut milk tends to add flavor and a creamier texture. If you add both yogurt and milk, you will want to adjust your oat to dairy ratio to your liking. If you do not have milk or yogurt, you can simply add water to make oat milk.
Additional ingredients- try a variety of sweeteners and toppings with your oats. Fruit, chocolate chips, coconut shavings and nuts are very common to add to oats. Maple syrup and honey are favorites among the sweeteners, but you can also use brown sugar, coconut sugar or agave syrup. Different spices may also give your oats a boost of flavor and more nutrients. If you are feeling adventurous, you may want to try savory oats adding ingredients such as spinach, avocado, mushrooms, eggs, shrimp and sriracha. You never know, you may just love it!
For Your Information
This recipe is:
- Recommended for pregnancy and postpartum nutrition
- Recommended for cesarean & other post op healing