There are several advantages of having overnight oats for breakfast – there is no cooking required, they are prepared the night before and it is healthy and delicious. This is the basic recipe. There are a vast number of recipe combinations so you can be creative.
• *1/2 cup rolled oats – you can use steel cut oats but they will be chewier)
• 2 Tbls ground chia or flax seed – this gives you a boost of healthy omega-3 fats
• 1 cup liquid – I prefer non-dairy milk, either coconut, almond or cashew milk. You can use soy milk but make sure it is organic/non-GMO as most soy in the U.S. is GMO. You can also use 50:50 combinations of unsweetened yogurt and milk. You can adjust the liquid depending on how thick you like your oatmeal.
• Sweetener – You can use honey, pure maple syrup, coconut sugar, or brown sugar, raw cane sugar or organic apple sauce.
• Spices – 1/8 to 1 teaspoon
• Fruit – 1/4 cup
• Nuts – Toasted and chopped or slivered are best. Toasted coconut is also delicious as a topping.
Mix the oats, chia or flax, milk, sweetener and spices in a mason jar. Place fruit and nuts on top. Seal and refrigerate overnight.
*If you have sensitivity to gluten or want to be gluten free, make sure to buy gluten-free oats. Oats do not contain gluten but are often contaminated in processing.
Peaches & Cream
Blueberry & Almond
|Spices/flavors||1/2 tsp cinnamon|
1/4 tsp vanilla
1/4 tsp nutmeg
|2 Tbls natural peanut or almond butter||1/2 tsp cinnamon||1/8 tsp Pure vanilla extract|
|Liquid||Coconut milk||Almond milk||Cashew milk||Coconut milk|
|Fruit||1/2 apple – diced||Raspberries or Strawberries||Peaches||Blueberries|
|Nuts||1 Tbls walnuts||None||Pecans||Almonds|
|Sweetener||2 Tbls applesauce||1 Tbls maple syrup||2 Tbls honey||Coconut sugar|