Overnight Oats
One of my favorite breakfasts to bring to work with me is overnight oats. You have to prepare them the night before but then they are ready to grab in the morning. You’ll have a quick, delicious, and filling breakfast to start your day!
There’s an assortment of flavors you can create with these as well. For my recipe this week, I had fresh strawberries so I decided to add those into mine. You could use any kind of berry to make these. OR you could get really creative and make a banana nut combination, strawberry and peanut butter for PB&J, or if you're craving something sweet you can add chocolate chips with bananas! I kept today’s recipe more basic. I’ll break down all the nutritious benefits of this morning jump starter.
Oats are a healthy whole grain food. They are a good source of carbs and fiber (8 grams), which will help fuel your day. Half a cup of oats contain 13 grams of protein and are loaded with many beneficial vitamins and minerals such as manganese, phosphorous, zinc, copper, magnesium, folate, vitamin B1 and B5. Oats also contain powerful antioxidants, including avenanthramides, which may help lower blood pressure.
The wonderful strawberry is on the top 20 powerful antioxidant list for fruit! They are jammed pack with nutrients like fiber, vitamin C, folate, ellagic acid, and flavonoids, which can reduce your risk of cancer and decrease inflammation. The antioxidants and potassium that strawberries contain can also reduce blood pressure.
Hemp seeds are rich in two essential fatty acids, omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) which may benefit skin diseases and provide relief from eczema. They are also a great protein source and contain high amounts of Vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. These nutty tasting seeds may also reduce your risk of heart disease. They contain high amounts of the amino acid arginine, which produces nitric oxide in your body which can reduce your blood pressure by dilating your blood vessels.
Another highly nutritious seed is chia seeds. They are also a great source of fiber, protein, omega-3’s, and numerous other micronutrients. They support bone health, can aid in weight loss, and improve blood sugar management. Chia seeds contain antioxidants such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol which may have protective benefits on your heart and liver as well as anti-cancer properties. So many benefits packed into such a tiny seed!
OK let’s put some overnight oats together so you’ll be ready for the day tomorrow!
Overnight Oats
1/2 cup rolled oats
1 Tbsp Hemp seeds
1 Tbsp Chia Seeds
1 cup oat milk (or another plant-based milk you enjoy)
1/2 cup berries (your choice)
Combine all ingredients into a mason jar or other glass container, give a stir, and set in the fridge overnight. I usually add the berries last and just drop them in on top of the oats. In the morning I usually just eat them cold from the fridge, but you could also warm them up if you prefer. Enjoy!
