Do your cravings for sweets start bright and early in the morning? Trying to get away from that chocolate croissiant or breakfast pastry?
Are your mornings so busy that you don't feel like standing over a pot of oatmeal on the stove? Or are some mornings so rushed that you can't even afford the 5 minutes it takes to run the blender, pulse, and wash it when making your favorite shake or smoothie?
When you aren't prepared for these situations, it is so tempting to skip breakfast or settle for a not-so-healthy one.
Food manufactureres tried to come up with a solution. They made quick or instant oats. Just pop the oatmeal+sugar+artificial ingredient mix in the microwave and in 1 or so minutes you have yourself a breakfast. But is this the best solution?
Quick or instant oats are more processed. These products do not provide whole grains that are intact. Some brands will even add partially hydrogenated oils, artificial flavors or colors, sodium, and tons of added sugars.
Old-fashioned oatmeal can still be a part of your rushed, hectic mornings, though. The solution is overnight oatmeal - a make-ahead recipe that can keep you on track.
Overnight Oats - The Make-Ahead Endless-Possibility Breakfast
Overnight oats are a recent trending recipe and for good reason.
> There's no cooking required. Yes, it's oatmeal without the cooking! You simply mix the ingredients (oatmeal, liquid, and fun flavoring ingredients) the night before and let the oats absorb the liquid and soften overnight in the refrigerator. There's nothing like waking up to breakfast already made!
> You can serve it at home or grab it and go!
> The recipes are completely customizable. You can eat it cold in the morning or warm it up in the microwave. With the endless possibilities and combinations to choose from, you practically can try a new flavor each and every day - from strawberries and cream or peanut butter banana to apple cinnamon or mixed berry overnight oats. You can add any toppings or ingredients you prefer:
chia, hemp, sunflower, or any other seeds
nut butters
nuts
cocoa nibs
vanilla extract
cinnamon
nutmeg
dates
berries (frozen or fresh)*
bananas
apples
... the list can go on!
*frozen berries release more naturally sweetening juices as they thaw overnight!
Overnight oats may have already been your go-to breakfast. However, one ingredient that can really complete your recipe is a source of extra protein to keep you fuller longer. Mixing in whey protein powder into your overnight oatmeal mix will help make the breakfast work longer for you the next day. Here are some recipes to experiment with:
High-Protein Vanilla Pecan Overnight Oats
Serves: 1
Ingredients:
1/2 cup rolled (old fashioned) oats
1 teaspoon chia seeds
1/2 to 1 scoop vanilla whey protein powder (you may have to occassionally experiment with the amount because whey protein will absorb some of the liquid differently)
1 teaspoon maple syrup (optional)
1/2 cup nonfat or lowfat milk of choice
6 pecans, chopped
Instructions:
Add oats, chia seeds, whey powder, maple syrup, and milk to bowl or jar of choice and stir until mixed to dissolve chunks of ingredients. Place in fridge overnight. In the morning, sprinkle on pecans and any other preferred toppings. Enjoy!
Simple Vanilla High-Protein Overnight Oats
Serves: 1
Ingredients:
1/2 cup milk of choice
1/2 cup rolled (old fashioned) oats
2 Tbsp. cocoa powder (optional if using a chocolate flavored whey protein powder)
1/2 scoop whey protein powder
1-2 teaspoons pure maple syrup
½ tsp. vanilla* (optional if using a vanilla flavored whey protein powder)
Simple High-Protein Berry Overnight Oats
Serves: 1
Ingredients:
1/2 cup old-fashioned oats
1 tablespoon chia seeds
1 scoop unflavored whey protein powder
1/3 cup plain lowfat or non-fat Greek yogurt
1/2 cup milk of choice
1-2 teaspoons pure maple syrup
Pinch of salt
1/2 cup frozen berries (any berry or berry combination preferred)
Instructions:
Combine oats, chia seeds, whey protein powder, Greek yogurt, milk, maple syrup and salt in bowl or jar of choice. If using jar, place lid on and shake vigorously until indredients are fully combined. If using bowl, mix with spoon. Top with frozen berries. Place lid back on and refrigerate overnight. Stir and enjoy!
Banana Cocoa High-Protein Overnight Oats
Serves: 1
Ingredients:
1/2 cup old-fashioned oats
1/2 cup low-fat or non-fat Greek yogurt, plain
1 scoop EnergyFirst whey protein powder (Chocolate flavored adds extra chocolatey goodness)
1/2 medium-sized banana
1 tablespoon cocoa nibs
1-2 teaspoons honey (optional)
Instructions:
Add oats to your bowl or jar of choice, then add yogurt. Mix in the scoop of whey powder. Add in a layer of sliced bananas. Top off with cocoa nibs and a drizzle of honey. Place in fridge for a minimum of 2 hours or overnight. Enjoy in the morning!