{recipe} overnight oats
Base:
- 1/4 cup old fashioned oats (not quick cooking)
- 1/3 cup milk (cow’s milk, almond milk, soy milk…whatever you like)
- 1/4 cup plain greek yogurt
- 1.5 tsp chia seeds*
Mix-ins:
- 2 heaping tbsp apple sauce
- 1/2 tbsp cinnamon
- 1 tbsp brown sugar
- 1-2 tbsp honey/agave
- 1 tbsp cocoa powder
- 1 tbsp peanut butter or other nut butter
- 1 tbsp maple syrup
- 1 tbsp nutella
- 2 tbsp pumpkin puree and 1 tsp pumpkin pie spice
- fruit preserves or fresh cut fruit
Shake/stir all ingredients together and leave overnight in the fridge. I add everything in the night before (especially sweeteners, nut butters and apple sauce) but you might want to wait until the morning to stir in the fresh fruit. Will keep 3-4 days in the fridge depending on your mix-ins. Get ready for the best breakfast ever.
*Chia seeds:
- have more Omega 3 fatty acids than flax seed (important for heart health)
- are the richest non-marine whole food source of Omega-3 (better than salmon)
- absorb 10 times their weight in water and transform into a gel-like substance—great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
- are as high in protein as quinoa
- are loaded with calcium, potassium, Vitamin B, and anti-oxidants
- help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars
- have a neutral taste so they will take on the other flavors in a recipe
- can be eaten whole (unlike flax seed); they don’t have to be ground before adding them to food in order to digest them and benefit from their nutrients
- have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and loose their nutritional value)
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