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Eating breakfast is super important. Eating a tasty, no fuss, healthy breakfast is even better.
With just a little prep, like minuscule, you can throw this breakfast together on Sunday and have it prepped all week. Just grab and go.
Overnight oats consist of the following basics.
- Nut Milk
Super simple, right?
After that, you get to add the fun stuff like nuts, fruits, seeds, sweetener, or flavor. Down below is a list of ingredients that you can mix and match to your heart’s desire. Possibilities are endless.
Fruit and Nut Overnight Oats Recipe
Jar with Lid – 8-12 oz Mason Jars work great.
1/2 cup old-fashioned rolled oats – good complex carb, high in soluble and insoluble fiber.
1 cup milk – plant-based milk can be a great alternative to cow’s milk. Buy unsweetened and organic when possible.
- Almond – unsweetened almond milk is low in fat but high in energy, proteins, lipids, and fiber.
- Cashew – boosts the feel-good hormone tryptophan, which increases serotonin production in your brain.
- Coconut – contains a beneficial fat, lauric acid, that’s easily absorbed and used by the body for energy.
Fruit – naturally low in fat, sodium, and calories.
- Berries – exceptionally high in antioxidants and vitamin C.
- Kiwi – high in vitamin A, K, E, and B, potassium, copper, folate, and fiber.
- Bananas – high carb and mineral content of makes them a great source of fuel before exercise.
- Oranges – excellent source of vitamin C.
Nuts – boost nutritional intake by adding nuts to your oats.
- Walnuts – 1/4 cup provides 100 percent of the daily-recommended value of anti-inflammatory omega-3 fats.
- Slivered almonds – high in protein – nearly one gram per almond.
- Pecans – contains anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants, and immune-boosting manganese.
- Cashews – a powerhouse of proteins and essential minerals.
Seeds – a great source of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.
- Chia seeds – high fiber content.
- Flax seeds – an excellent source of magnesium and fiber.
Natural Sweeteners – great alternative to sugar. Sugar contains high calories with NO essential nutrients.
- Maple syrup – contains antioxidants and minerals like zinc and manganese.
- Honey – raw honey contains bee pollen which provides natural allergy relief and boosts overall immunity.
Flavor – common ingredients to spice up your oats and keep you healthy.
- Vanilla – antiviral, antioxidant, and anti-inflammatory.
- Cinnamon – lowers blood sugar levels and also can improve sensitivity to the hormone insulin.
1. Place oats, nut juice or milk, and add-in’s of choice (nuts, seeds, flavor, sweetener). Play around with the measurements for the fun stuff. See what works for you. Stir well. Cover and refrigerate overnight.
2. The next morning, give your oats a stir. If they are dry, add a splash of liquid. I like to add my fruit and nuts in the morning so that the fruit stays plump and the nuts are crunchy. It’s totally a texture thing but feel free to add the night before. One less thing to do in the morning.
Pro-Tip: Hard boil some eggs while you prep your overnight oats.
Adding a couple of eggs along with your oats will provide a protein-packed breakfast that will keep you full until lunch.
Prep your breakfast for the week and you are on your way to a healthy, convenient, and economical way to start your day.
Check out these other tasty breakfast ideas.