Anyone who dabbles in the art of clean eating, has likely heard of overnight oats. Most recipes “soak” the oats in the refrigerator, softening the grains and making them palatable much like oatmeal that is actually cooked. The problem in this method is that it doesn’t really let the oats break down as efficiently as soaking them at room temp. To enhance digestibility and improve nutrient absorption, room temperature soaking really is preferred.
Not only are overnight oats easy to prepare, but they are really cheap and nutritious. I’ve added flax and chia to my recipe, both are available almost anywhere these days. I’m on a very limited food budget so I rely heavily on using things I have stocked in bulk is a necessity. (Because let’s face it, the less I shop the less I spend. So I avoid shopping more than absolutely necessary.) I keep oats, flax and chia on hand always! If you don’t, you really should, oatmeal is a great source of nutrients but chia and flax add protein, fiber and a boost of extra minerals. Even though we are pinching pennies, I’m still looking to add nutrient density anywhere I can.
You can top your oats any way you like, they make phenomenal breakfast bowls that can be topped by the kids as they like, or you can make them up and store them for fast, real-food meals. Although we typically think of oatmeal as only a breakfast food, my boys love chocolate oats as a quick “pudding snack” in the afternoon. I like to make a big batch about once a week for meal prep, the recipe below makes roughly 3 cups. You can double or triple the recipe for about six days worth but after about a week the oats start to get a bit sour. (especially if you use homemade raw kefir! Ask me how I know…)
Overnight Oats with Flax and Chia Seed
You can use dairy free milk and yogurt however, it is best if you add a few teaspoons of apple cider vinegar if you do. For a boost of protein you can add your favorite protein powder to the recipe. I sometimes make a big batch up for my boys and add a scoop of stevia sweetened vanilla natural whey isolate to one jar for myself and then sweeten theirs afterwards. The best part of overnight oats is the endless amounts of variations, you really can make it a million ways so even if your meal prepping “one meal” your not eating the same thing day after day. Be careful though, breakfast bowl toppings an be addictive… and expensive.
- 1 Cup Rolled Oats
- 1 Cup Whole Milk
- 2 Tablespoons Yogurt (24 Hour Yogurt, preferably)
- 2 Tablespoons Chia Seed
- 2 Tablespoons Flax Seed Meal
In a bowl combine oats, milk, yogurt, chia seed and flax seed meal. Cover with plastic wrap or plastic wrap alternative and leave out at room temperature overnight. (or roughly 8-12 hours) In the morning stir together the mixture and add sea salt, cinnamon (optional) raw honey, vanilla stevia, maple syrup, or date paste to taste.
Once the base recipe is sweetened to taste, dollop into individual jars and top each jar individually with varying flavors, or all of one flavor if you just adore it more than anything else!
For a chocolate base recipe add 2 Tablespoons of Cocoa Powder after it’s soaked.
Try These Awesome Flavors !
- Funky Monkey: Homemade Not-Nutella or Nut Butter with Banana and Chopped Nuts
- Apple Pie: Steamed Apples, Apple Pie Spice and Heavy Cream
- Carrot Cake: Shredded Carrots, Raisins, Date Paste
- Blueberry Cobbler: Pecans and Blueberries (both fresh and dried if possible)
- Peanut Butter & Jelly : Nut Butter and Chia Seed Syrup
- French Toast: Maple Syrup, Heavy Cream, Nutmeg
- Banana Bread: Bananas, Fresh and Freeze Dried and Walnuts
- Pumpkin Pie: Pumpkin Puree , Pie Spice and Date Paste
- Cherry Pie:Cherries (preferably fresh/frozen AND dried), Goji Berries, Chopped Almonds
- Tropical : Mango, Banana (with lime juice) , Toasted Coconut , Goji Berries
- Peaches & Cream: Diced Peaches, Heavy Cream, Freeze Dried Peaches
- Cheesecake: SOFT (heated to smooth) cream cheese, lemon zest , Toasted Almond Flour
For Banana variation Oats, you will want to mash your banana in a small bowl with some lemon or lime juice and mix the mash into your oats. Or – layer slices that have been sprinkled with lemon/lime juice onto the bottom of your jars. Oxygen will turn the bananas brown and make them taste funky.