Breakfast is such an underrated meal. It should be cherished and loved and nurtured. How many times have you just snagged a banana or a granola bar on your way out the door? Or better yet, how many time have you skipped breakfast altogether?
Once I discovered just how important breakfast was, I began to make it a priority. However, I quickly learned that sugary cereal and packets of oatmeal gave me a sugar crash and left me hungry two hours later.
Overnight oats became my savior. They are so customizable you can flavor them however you’d like. And on the days you’re running super late, your breakfast is literally ready to eat! Depending on your taste preferences and schedule you can spruce up a bowl of ONO with fruit, nuts, nut butter, seeds, milks, yogurts, chocolate, literally anything!
To a jar or glass with a top add 1/2 cup rolled oats, 3/4 cup liquid* and 1 teaspoon chia seeds or flax (this is optional). Attach lid, give a quick shake and allow to set in the fridge overnight. In the morning, you can transfer to a bowl and heat in the microwave for two minutes or you can eat them straight from the jar! Customize your oats with your desired toppings and viola!
*If you aren’t going to microwave your oats, reduce the liquid to 1/2 cup.
In each bowl of oats I try to have at least one fruit, nut or seed and extra fiber. Depending on your taste preferences, the fruit may be sweet enough, if not you can add a small amount of sweetener.
-banana, strawberries, cherries, blueberries, peach, apple, dried cranberries or raisins
Make sure to get dried fruit without any added sugar.
Nuts & Seeds
-pecans, almonds, walnuts, cashews, pumpkin seeds, sunflower seeds and various nut butters such a peanut butter or almond butter
Verify your nut butter doesn’t contain any excess oils or sweetener.
-chia seeds or ground flax seeds
Your body process freshly ground flax better than whole flax seeds, so grind up your own flax seeds.
-pure maple syrup, coconut sugar, stevia, brown rice syrupIf you’re accustomed to processed, sugar-y packets of oatmeal, you’ll need A LOT of sweetener to mimic that flavor. Work your way down, slowly cutting back on the amount of sweetener you need until you enjoy your oats without sweetener.
> If you use chia seeds or flax, make sure you add it to the mixture the night before.
> Use a pint sized mason jar to store your oats overnight.
> Make a double batch of oats without flavoring or toppings and then you can split up the batch and make two different flavors for two days in a row.
> Reserve the nuts to use a a topping. If you add them the night before, they’ll be soggy.
> Keep in mind, if you add items to the oats that contain a lot of water (like frozen berries) you many need to decrease your liquid.
> If your oats aren’t liquid enough the next day, add a splash of milk before you microwave them.
> Crush your nuts with your hands for soft nuts (pecans & walnuts) or a mallet/rolling pin for harder nuts (almonds)
Peaches+CreamTo a jar add 1/2 cup rolled oats, 3/4 cups coconut milk and 1 teaspoon chia seeds. Attach the lid, give it a quick shake and allow to set in the fridge overnight. In the morning, transfer to a bowl and heat in the microwave for two minutes. Stir 1/4 teaspoon vanilla extract and 1 teaspoon maple syrup into your oats. Top with crushed pecans, a sliced peach and a drizzle of coconut milk.
|I was out of almonds so I used pecans, but it was still good!|
Combos to Try!
Apples and Cinnamon: apple, cinnamon
Cinnamon Roll: Cinnamon, pecans, vanilla protein powder
Pineapple Upside Down Cake: pineapple, sprinkle of coconut sugar
Carrot Cake: grated carrots, nutmeg, cinnamon, raisins and pecans
Experiment with your favorite flavors. Try adding various protein powder flavors, frozen and fresh fruit or even dark chocolate chips. And.... if you're feeling cray, try a savory bowl with veg!
Lots of Love,