Overnight Oats
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.
Basic Ingredients:
• *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.
Directions:
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.
Examples
Apple Pie | PB&J | 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 |
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