Overnight Oats

Brian and I are in the process of moving, a chaotic event which we are managing by largely knowing where our next meal is coming from.  When it came to breakfast, though, Brian had a quandary.  He wasn't going to have time to make his usual weekly stash of granola, let alone likely be able to find the pans and ingredients he would need in our many boxes (over 75!).  So I forwarded him a recipe for Overnight Oats from my peer coach Jennifer, a recipe she herself had found on Pinterest.

Separately from this, though also during the move, I taught a course on Meal Planning last weekend at a local community center.  By far, the most requested recipe of the workshop was for Overnight Oats.  Everyone it seems is looking for a quick, easy to assemble breakfast that is low in sugar, high in protein, and will keep you satisfied until lunchtime.   Oh, and it must taste good, too.

The recipe I present here is an adaptation of Jennifer's version based on what Brian created using her recipe as a template.  And what I am really telling you is that this recipe is truly a guideline that is so easy to manipulate into your own culinary creation.   For example, Brian prefers to add the fruit and seeds in the morning so they are still a bit crunchy and add a nice textural contrast, but the fruit can be added the night before if you prefer.  The amount of liquid can be adjusted to your desired thick- or thinness.

Overnight Oats
Serves 1

For the night before:
1/2 cup old-fashioned, rolled oats  (not instant)
1/4 cup yogurt (plain, unflavored, unsweetened)
1/4 cup milk of your preference (dairy, almond, coconut, etc.)
1/2 tablespoon honey (adjust to taste)
1 tablespoon chia seeds or flax meal, optional
Cinnamon, to taste, optional

Stir together and store covered in the refrigerator overnight.

In the morning, add:
1/2 cup fresh berries, washed and rinsed or 1/4 cup dried fruit
1 tablespoon pumpkin seeds (pepitas)
1 tablespoon sunflower seeds

Stir to combine and enjoy!

Nutritional awesomeness: Oats have a lot of protein and fiber.  They are excellent sources of a number of vitamins and minerals including iron, thiamin, folate and magnesium.   Studies have shown honey has anti-viral properties.  Both chia seeds and flax meal are good sources of Omega-3 fatty acids.  Blueberries are high in anti-oxidants, and strawberries are a good source of Vitamin C.  Pumpkin seeds are a great source of protein and an excellent source of iron.  Their high "good" fat content means a little goes a long way and will contribute to satiety.  Sunflower seeds are an excellent source of Vitamin E, copper and selenium.