{recipe} overnight oats

{recipe} overnight oats

• 7.08.2012

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)