Happy New Year! The kids are back in school after break, life has resumed post-holiday and we are all back to our normal routines. Except… maybe not. Maybe you’re having a hard time adjusting back to your real schedule of morning chaos and trying to make healthy, balanced choices that don’t take more than a few minutes.
Healthy living requires planning and consistency; there is a reason that fast food thrives on convenience and impulse decisions. If you put the right structure in place for a healthier lifestyle, choices to eat wholesome, satisfying foods will become just as easy as swinging into a drive thru.
Enter overnight oats. They’re a quick (no cooking required!) way to ensure a nutritious, quick and delicious breakfast for yourself and your family. The premise is simple: combine rolled oats with your choice of milk, then add your preferred flavors and fixings. Place the mixture in a bowl with a tight lid overnight. When you wake up, breakfast is ready! You can eat it at home or on the go, cold or warmed in the microwave for 45 seconds.
Here are some combinations:
1/2 cup milk – almond, oat, cashew, coconut or regular dairy milk
1/2 cup rolled oats – you can use quick oats but it will be softer. Steel cut are heartier but will require the full night to soak.
1/2 tbsp chia seeds – tiny, impossible-to-notice seeds that pack a huge nutritious benefit: fiber (11g!), protein (4g) and omega-3s (5g)!
Natural sweetener – honey, maple syrup (natural stuff) or agave
With the above as your base, you can experiment with different textures and add-ins:
1/2 cup blueberries, blackberries or raspberries – excellent antioxidant boost, plus some nice flavor!
2 tbsp nut butter – a boost of protein and healthy fats to add flavor and lasting fullness
small handful of coconut flakes – for an added pop of flavor plus protein + fiber
Once your oats are prepared overnight, feel free to add in more toppings:
Sliced apples + cinnamon
Fresh strawberries and/or bananas
MORE nut butter (why not?)
The above combinations will keep you fuller longer. The rolled oats are a whole grain, which means they are an excellent source of complex carbohydrates. Your body will use the carb content as energy to fuel your day! The protein is an important nutrient for your bone, muscle, skin and blood health, and the fiber aids in digestion. All the antioxidants from your fruit choices are an added health bonus!
If you are using this as your post-workout breakfast and want that added protein boost, feel free to stir in a 1/2 scoop of your favorite protein powder. If you do this, just add a splash of extra milk or water to even out the powdery texture.
Let us know your favorite combination!
Best of health,