Oatstanding Breakfast!

Oatstanding Breakfasts

Everyone’s busy and mornings can be a rush. Regardless, breakfast is still the most important meal of the day. Many individuals choose to go without breakfast because of time and availability. Having the ability to grab a well balanced meal on the way to work or school will help save time and help keep you and your family fed. Overnight oats includes many healthy components including: rolled oats, milk, yogurt, fruit, nuts and seeds. It is the perfect combination of carbohydrates, proteins, and fats. Carbohydrates come from the oats and fruit, proteins is from the yogurt, milk and nuts, and fat comes from the nuts, yogurt and milk.

Oats are an excellent source of soluble fiber. Soluble fiber is a certain type of fiber that helps lower bad cholesterol levels. Fiber helps aid digestion and reduces constipation. One cup of oats contains 7.5 grams of fiber. It is recommended that women consume 25 grams of fiber and men consume 38 grams of fiber.

Layer the ingredients in a pint size Mason jar or any kind of seal-able container.

To prepare the overnight oats you will need:

½ cup of rolled oats

½ cup of milk

½ of plain yogurt (can be greek or regular)

½ cup fruit (be creative and choose whatever you like)

¼ cup of nuts, seeds or anything else you’d like to top it off with

Begin by adding a layer of rolled oats

Then add the listed amount of milk, be sure the milk covers the oats. You may have to add more depending on the amount of oats added.

Add a half cup of plain yogurt. This can be regular or greek. The fruit will add sweetness to the dish. The yogurt is the source of protein in this dish and more may be added if desired.

Now add whatever type of fruit is available, in season, or is your favorite. I chose peaches that I canned from the year before. The fruit you add can be frozen or fresh.

Top off with nuts such as almonds, walnuts, or cashews. You can also add flax or chia seeds if wanted.

Put a lid on the jar and store in the refrigerator. Allow oats to soak in the refrigerator for at least 5 hours or overnight for best results.

You can double the recipe and put it in a quart size jar for larger quantity. They will last up to 4 days depending on the fruit added and how long they will stay fresh. For example, bananas will last up to 2 days.

References: https://www.medicalnewstoday.com/articles/270680.php