Prep this balanced breakfast ahead of time for those busy mornings!
Listen, I get it, you're busy. That's why I'm coming at you with this time-saving recipe to grab and go to give you one less thing to worry about in the morning.
Lately I've been working on finding balance in my life with a very busy schedule but prepping overnight oats like these has been a life saver! It gives me peace of mind to know that I now have breakfast ready to go for the next four days and it's a breakfast packed full of protein, fibre, healthy fats and flavour! Plus, this took me less than 5 minutes to throw together.
I first learned how to make overnight oats from a Dietitian blogger that I admire, Hannah Magee (link to her blog here). Once I had the technique down, I started experimenting with my own flavours. So below, I have shared my current favourite:
This recipe provides a lot of fibre. For those of you who do not normally consume a lot of fibre in your day, the 14g that this recipe provides may be a lot in one sitting! Feel free to omit the ground flaxseed and/or hemp seeds.
Fact on fibre: according to recent studies, most Canadians only consume 14g of fibre per day, in most adults, this is less than half the recommended daily intake.
When working toward increasing your fibre intake, increase the amount you add slowly and increase the amount of water you drink throughout the day.
Triple Berry Overnight Oats
1/3 cup large flake oats
1 tsp cinnamon
1 tbsp ground flaxseed
1 tbsp chia seeds
1/3 cup soy milk
1/3-2/3 cup plain greek yogurt
1/3 cup mixed frozen berries
1 tbsp natural peanut butter
1 tbsp hemp seeds
*Other topping options: pumpkin seeds, banana slices, apples, or crushed walnuts
1. To a round container or mason jar, add oats, cinnamon, flaxseed chia seeds and give that a stir.
2. Next add in the soy milk and greek yogurt and stir until everything is well mixed.
*If the consistency seems quite liquid-y (lol is that a word?) thats okay! The chia seeds, flaxseed and oats will absorb majority of that moisture
3. Top the overnight oat mixture with toppings of your choosing. Tightly seal the contents in your container and store in the fridge overnight. Enjoy the next morning!
The base of these overnight oats (without any toppings) provides:
Fat: 19g (7.2 from polyunsaturated fat)
From a micronutrient perspective, this recipe provides:
40% DV Calcium, 21% DV Iron and 504mg Potassium.
**Remember, 15% DV or greater is A LOT of a nutrient, in terms of Calcium and Iron- This is a good thing!!
With the toppings added:
Fat: 32g (10.8 from polyunsaturated fat)
*Nutrient facts estimated through My Fitness Pal. Measurements may not be entirely accurate. Basically what I'm trying to get across is that this is a nourishing, balanced breakfast.