Recipe: Satisfying Overnight Oats

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I’ve been hearing from my clients that breakfast tends to be one of their more challenging meals. They are short on time, they don’t know what they feel like eating, or they don’t have the energy to prepare anything are just a few common reasons that come up. But, they also know that getting adequate nourishment into their bodies early in the day is important for giving them the much needed energy they’ll need to follow through with work, school, childcare, and other obligations, and may play a role in setting the stage for what eating looks like the for the rest of the afternoon and evening, too.

One of the recipes I find myself referring to over and over again is for overnight oats. It’s a fabulously versatile and highly nutritious way to kick off the day and doesn’t have to resemble the bland mushy oats you might associate with diet days of the past.

Here’s what you’ll need & how to make it

Ingredients

Oatmeal base:

  • 1/3 cup milk

  • 1/3 cup Greek yogurt (plain or flavored both work)

  • 1/2 cup old-fashioned oats

Suggested add-ins:

  • Skim milk powder – for an extra protein boost

  • Alternative milks (such as almond or coconut) - dairy and soy will be the best source of protein, but alternatives

  • Scoop of nut butter or nuts – for flavor, fat, and protein

  • Chia seeds – for fat, protein, and texture

  • Fruit (fresh, frozen, and/or dried) – for flavor

  • Cinnamon and nutmeg – just a sprinkle for flavor

  • Maple syrup or honey – for sweetness

Instructions

  1. In a 16-ounce Mason jar or reusable container, combine milk, yogurt, and old-fashioned oats. Stir to combine.

  2. Mix in add-ins of choice. Cover and refrigerate overnight.

 

This is the combination I’m digging into right now: overnight oat base made with plain Greek yogurt + frozen dark cherries, dried cranberries, almond butter, cinnamon, and a drizzle of maple syrup.