One of my favourite breakfasts to make is Overnight Oats. Its super easy and it’s also versatile, delicious and nutritious. I could eat them everyday and not have the same flavor twice. The options are endless.
They can be made simple by just adding your favorite milk – dairy or plant based options like almond, coconut, or soy to oats. Add a dash of cinnamon and sweetness like honey or maple syrup, soak overnight in the fridge and that’s it – an easy and simple healthy meal with plenty of energizing fibre.
I think the best part about Overnight Oats is the endless options. You can add any assortment of fruit, nuts, nut butter, seeds, toasted coconut and your favourite spices – vanilla, cinnamon, clove or even caradamon.
Benefits of Eating Oats
Oats are high in fiber and a source of beta-glucan, a soluble fiber that forms a gel-like substance in the gut. This process reduces the digestion process, increasing the feeling of fullness, reduces blood glucose levels and stimulates the flourish of the good gut bacteria.
We need about 25 g per day of fiber in our diet to help keep our guts healthy. Oats deliver 4 g of fiber and only 1 g of sugar in one cup of oats. They’re also rich in vitamin b-6, magnesium, iron and vitamin A. Oats also contain avenanthramides, a polyphenol that can lower blood pressure by increasing the production of nitric oxide. Nitric oxide can help dilate blood vessels and increase blood flow throughout the body.
Other Breakfast Ideas Here:
Importance of Breakfast
Breakfast is quite possibly one of the most important meals of the day, but yet many of us still choose to skip over it. I understand, sometimes I just don’t have the time to squeeze in a healthy breakfast either.
However, breakfast gives us energy and that little kick-start we need to get the day going. In fact, starting the day off with breakfast can improve concentration and prevent overeating later in the day.
One of the most overused excuses when it comes to not eating breakfast is time. Overnight Oats are really easy to make and since you make them the night before you really have no excuse. All you need to do is take it out of the fridge and enjoy! And in this case add a delightful chocolate peanut butter top – taking these oats from good to super delicious!
What’s In These Overnight Oats
Mixed Berries– deliver antioxidants, fiber and vitamin C! You can used mixed or just pick one berry if you desire. I used blackberries, black cherries and blueberries.
Oats – go for quick oats or regular oats, to allow for faster absorption of the liquids. Other varieties will require more liquid and may still remain tough.
Coconut Yoghurt – use coconut yoghurt that is unsweetened and thicker; avoid yoghurts that have sugar added. Not a fan of coconut try soy or almond based yoghurt. You can also use dairy based yoghurt.
Almond Milk – For this recipe you can use any kind of milk you prefer – dairy, coconut, almond, soy or even oat. Each of these milks will also provide a slightly different flavour.
Dark Chocolate – use a semi-sweet dark chocolate that is at least 70%. Anything darker will be bitter. You can also use dark chocolate that is sugar free to reduce the calories, however sugar-free chocolates do not provide a certain % of cocoa.
Natural Peanut Butter – avoid the extra sugar calories and go for the natural, no-sugar added variety. Not a peanut butter fan, try using almond or cashew butter instead.
How to Make Overnight Oats Pudding
This simple recipe will get your breakfast game strong!
Mixed Berry Overnight Oats with Chocolate Peanut Butter
Simple, nutritious overnight oats breakfast bowl with mixed berries and a chocolate peanut butter topping!
Mixed Berry Overnight Oats
- 1/3 cup Regular or Quick Oats
- 1/4 cup Coconut Yoghurt
- 1/4 cup Almond Milk
- 1/3 cup Frozen Mixed Berries
Chocolate Peanut Butter Topping
- 4 oz Dark Chocolate 70%
- 1 tsp Natural Peanut Butter
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Heat berries in the microwave for 1 minute, or until berries are fully defrosted.
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Add berries, coconut yoghurt and almond milk to oats, stir until fully blended.
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Place in the fridge, let sit for at least 30 minutes, or until morning if desired.
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Melt chocolate in the microwave for 1 to 2 minutes or until fully melted. Don't over cook the chocolate.
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Pour chocolate over top of the oats evenly. Drop on peanut butter, swirl into chocolate.
Lauren’s Tips
- Use the Right Oats. Oats come in a variety of options from instant to steel cut. Thin oats will result in a mushy pudding, while an oat that is too thick will remain slightly hard even after soaking. Choose quick or regular oats and avoid steel cut oats.
- Watch Extra Calories. Although oats are a healthy breakfast, adding on extra toppings will increase the calories quickly. Remember nuts, seeds, nut butters and dried fruits like cranberries, raisins or dates are calorie dense. Use these sparingly and instead stick to mostly fresh or frozen fruits.
- Up the Protein Content. You can add a small scoop of plant based protein or whey protein to your oats to help increase the protein content.
Until Next Time,
Be Fierce & Rule the World!
Lauren Jacobsen
