Among my patients, breakfast is the number one meal that either gets skipped or, if it is consumed, then choices are often low in vitamins, minerals, protein, and fiber. There is some power in how we start the day. Let’s try to start it a little better, a little more nourished, a little more positive. Overnight oats (and boiled eggs) can make sure breakfast is ready in the morning, with no clean up involved, and can be taken on-the-go if needed.
When searching for overnight oat recipes for patients, the recipes I came across were either not flavorful enough, had too many steps, had too many carbohydrates, or didn’t have enough protein. Many patients I work with are individuals with diabetes, and starting the day with protein and fiber is extra important for this population. It’s important for us all, though. This can be modified to fit individual needs. For instance, for toddlers and kids add raisins or sliced banana to boost carbohydrates. For lactose intolerance, use almond milk. For higher protein needs, boil eggs ahead of time and add one on the side.
Here’s a recipe that provides:
Carbohydrates: 39.5 grams
Fiber: 8.5 grams
Added sugar: 3 grams (from pure honey)
Protein: 12 grams (Tip: Add a hard boiled egg to add protein; +7 grams = 19 grams protein per meal)
Fat: 11 grams – 5 grams being polyunsaturated (anti-inflammatory) fats from chia seeds and Sunbutter. *Using whole milk, to reduce saturated fat choose a lower fat milk.
For a recipe with one extra step, but zero grams of added sugar, see my Peaches ‘n Cream Overnight Oats Recipe.
Product Recommendations:
White Plastic Mason Jar Lids – I love these because they don’t rust and it is one piece, unlike the regular metal mason jar lids. I accidentally stole some of these from my Mom and fell in love, then ordered some for myself. Mom, if you’re reading this… Sorry, I need to give those back! 😉
Mason Jars Used
Simple Overnight Oats
Equipment
- 1 8 oz. Mason Jar or other container with lid
Ingredients
- 1/2 C Quick Oats
- 1/2 C Whole Milk Alternative: 2% or Unsweetened Almond Milk
- 1/2 Tbsp. Chia Seeds
- 1 tsp. Sunbutter (No Sugar Added)
- 1/2 tsp. Pure Honey
- "A Shake" Ground Cinnamon
- Optional Toppings: Raisins, berries, sliced banana, almonds…
Instructions
- Add all ingredients to a mason jar, place lid on, and refrigerate for 8+ hours.
- When ready to eat, stir it up and enjoy.
- Good for four days in the refrigerator. Prep ahead for the next four days if needed.
Notes
A river cuts through rock, not because of its power,
James Watkins
but because of its persistence.
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