Mabel & Justine RD 6/28/22 Mabel & Justine RD 6/28/22

Overnight oats

The ultimate powerhouse breakfast.

Isn’t it great when you google a recipe and it directs you to someone’s page and you have to search endlessly through their site to find the one piece of information (the recipe) that actually brought you there?

Since we all know how awful that can be, here is the recipe for my favorite overnight oats. Not only does the whole thing come together in less than 5 minutes, but it’s extremely forgiving and versatile. Quantities are rough estimates and you can use whatever fruit is currently in season. In late June, I am currently using blueberries or strawberries because they’re overflowing at the farmer’s market and are truly peaking in terms of flavor.

Overnight Oats

½ cup rolled oats – I used IKEA HJÄLTEROLL muesli with berries, no shame

1 tbsp cream of wheat (farina) – this is important for consistency (makes it creamier)

1/4th cup lowfat greek yogurt – I used FAGE 2%

1/3rd cup cashew milk – I used Elmhurst since it’s delicious but other milk/milk alternatives such as almond, oat, cow’s milk would work equally as well

1 tbsp shredded coconut – can add more or less depending on your taste preference

7-8 strawberries, tops removed and cut into halves, quarters – other fruit works well here including blueberries, mango, banana it really depends on what you like/have available

Pinch of salt

…mix it up in a bowl, cover tightly with plastic wrap and let it sit overnight in the fridge. Tastes like heaven the next morning, you can even let it come to room temperature a bit to take the chill off. You can even add some crunchy toasted seeds for a texture contrast. Can we take a few minutes to break it down and talk about how nutrient dense of a breakfast this is?

Oats

Oats are packed with fiber, leaving you feeling fuller for longer. This satiety is truly unmatched by other breakfast options, so trying to find a way to incorporate oats or other high fiber choices for breakfast at least a few times a week is highly recommended. What type of fiber is in oats? So glad you asked – oats are loaded with soluble fiber especially β-glucan, which has phenomenal function and nutritional properties including but not limited to cholesterol-lowering capability and optimal blood sugar control.*

Yogurt

Calcium, probiotics, and protein – just a few of the benefits you get from yogurt. Bonus – opt for greek yogurt for a thicker mouthfeel and higher protein content. Again, non dairy alternatives work well here too! Just focus on something that’s low in sugar/fat and high in protein.

Fruit

Can’t speak enough about the benefits of fruit and this recipe is an easy way to get a serving in to start your day. Lots of different fruits will work well here and even frozen fruit would taste delicious!

The important part is, don’t overthink it in terms of ingredients and ratios. As I mentioned before, the recipe is easygoing and you can use it as a foundation to be creative. Other items I plan to work into my overnight oats include: steel cut oats, powdered peanut butter, nutritional yeast, chia seeds, maple syrup, cooked wheatberries, matcha powder - the possibilities are endless.

Reference

* Sang S, Chu Y. Whole grain oats, more than just a fiber: Role of unique phytochemicals. Mol Nutr Food Res. 2017 Jul;61(7). Accessed June 28, 2022. https://pubmed.ncbi.nlm.nih.gov/28067025/