Overnight Oats: Saving Breakfast Time

by karen on May 30, 2018

Katarina Rogers is a dietetic student at the University of Nevada, Reno and is our guest blogger this week.

It is often difficult to get out the door on time in the morning. As a consequence to getting everything else done during our daily routine, like picking out clothes and packing lunches, forgetting to sit down and have breakfast can quickly become a bad habit. Missing breakfast can make us sluggish and sometimes cause us to overeat at lunch time. Breaking our fast and eating in a routine fashion during the day stimulates our metabolism and keeps us moving.

Fortunately, we don’t have to wake up earlier to have a great meal, we just have to put in a little effort the night before; overnight oats are here to put a stop to our breakfast time blues! To build a balanced breakfast that has high nutrient content and will fuel you until lunch, include a protein source like nuts and seeds (which also contain a robust dose of fiber and heart healthy oils) with your oats.  Rounding out with fruit completes your simple, quick and healthy balanced breakfast meal.

Below I have added an oatmeal base recipe that can be modified to anyone’s preference:

½ cup Steel Cut Oats

¾ cup Unsweetened Vanilla Almond Milk or Skim Milk

½ cup Plain Greek Yogurt

2 Tablespoons Flax Meal

2 teaspoons Honey or Maple Syrup

1 Tablespoon chia seeds

Nutrition Facts: With Almond Milk

408 calories

Carbs:   31 grams

Fat:       11 grams

Protein: 18 grams

Fiber :   10 grams

Sugar:   12 grams

Nutrition Facts: With Skim Milk

458 calories

Carbs:   42 grams

Fat:       11 grams

Protein: 18 grams

Fiber :   10 grams

Sugar:   12 grams

  • Added sugar can be reduced by using less honey/maple syrup and using more fruit

Change up the flavors of your oats with the addition of any of these to your base recipe! I used the Apple Cinnamon recipe and it was delicious.

Raspberry and Vanilla / Chocolate

  • ¼-½ cup frozen raspberries

  • ½-1 teaspoon vanilla or

  • 2-3 teaspoons cocoa powder

*Adds 31-47 calories

Poppy Seed and Lemon

  • ⅛ – ¼ teaspoon lemon zest

  • 1-2 tablespoons lemon juice

  • 2 teaspoons poppy seeds

*Adds 30 calories

Peanut butter and Blueberries

  • Add ¼-½ frozen blueberries

  • Add 2 tablespoon peanut butter

*Adds 211-232 calories

Banana Bread

  • Pinch of cinnamon

  • Pinch of nutmeg

  • Pinch of ginger

  • Pinch of allspice

  • ½ – 1 banana

*Adds 50-100 calories

Apple Cinnamon

  • ½-1 cubed apple

  • Pinch of cinnamon

  • 1 teaspoon of lemon juice

*Adds 40-80 calories

Chia Raspberry Jam Oat Topping

  • One bag of frozen raspberries

  • 2-3 tablespoons chia seeds

  • ¼-½ cup water

Simmer ingredients on low in saucepan until chia seeds swell up. Take off heat and cool. Then store in airtight container. Spoon on top of oatmeal or yogurt.

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Karen Fisher, MS, RDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website atwww.NutritionConnectionNV.com

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