Recipe: Power Breakfast - Overnight Oats
Contributor - Nutrition
Oh, no! Your alarm didn’t go off and you’ve accidentally slept in. You’ve now got fifteen minutes to get yourself together and rush out of the house to make it on time for work. What do you do for breakfast?
Forget about cooking anything, there’s no time. Do you grab a protein bar full of synthetic garbage on the way to work? Bad idea. Not only will you be filling yourself with processed food, you’ll no doubt be hungry again in under an hour. So, what can you eat on the go that’s nutritious and filling? If you’d prepared some overnight oats the evening before, all you’d have to do is grab your Mason jar or Tupperware out of the fridge and you’d be good to go.
Why My Vote’s for Oats
Not only are oats amongst the healthiest options for breakfast (or as part of a post-workout meal), but they’re also some of the easiest things to incorporate in your diet. Oats are an excellent source of antioxidants, fiber, healthy fats, and protein. Studies have shown that oats have powerful cholesterol-lowering abilities, and they can help to stabilize blood sugar.3 Adding chia seeds to your oats may help to further stabilize blood sugar while adding in some healthy omega 3 fatty acids. So try some overnight oats this week for a grab-and-go breakfast packed with nutrients.
Recipe: Overnight Oats
Ingredients (serves 1):
- 1/2 cup rolled or steel-cut oats
- 1/3 cup unsweetened plant milk (almond, soy, rice, coconut, etc.)
- 1 small handful raisins or goji berries
- 1 tsp cinnamon
- 1 tbsp chia seeds
- 1/2 tsp vanilla extract
Combine all ingredients in a Mason jar or any container with a lid and mix well. Cover with lid or plastic and place in fridge overnight. In the morning, top with your favorite fruit, nuts, or seeds, and enjoy. You may also experiment with various seasonings and ingredients such as frozen berries, pumpkin pie seasoning, or almond butter.
1. Peterson, DM, "Oat Antioxidants." Journal of Cereal Science. Volume 33, Issue 2, March 2001, Pages 115–129.
2. Nutrition Data, "Cereals, oats, regular and quick and instant, not fortified, dry." Accessed January 12, 2014.
3. Othman RA, Moghadasian MH, Jones PJ., “Cholesterol-lowering effects of oat ß-glucan.” Nutr Rev. 2011 Jun;69(6):299-309. doi: 10.1111/j.1753-4887.2011.00401.x.
Photos courtesy of Shutterstock.