Mixed Berry Streusel Overnight Oats

Overnight oats is a game changer. (Trust the grammar here. I’m an English teacher.) ūüėČ

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Yes, I am aware of how lofty this statement is, but it is not hyperbole. It is truth. I am not an egg-eater (something my followers have come to learn), yet I know the importance of a breakfast packed with protein. After years of cold cereal or muffins from DD, I noticed an immediate shift in my energy levels, hunger, and cravings once I unprocessed my first meal of the day and upped my protein intake.

When I was on maternity leave, I explored various breakfast options that provide balanced macronutrients and are, well, yummy. These are some of my faves:

  • A slice of Ezekiel bread (full of protein and flourless!) topped with a quarter avocado and a slice of turkey bacon with a side of berries (raspberries provide healthy fiber!).¬†image
  • An Ezekiel cinnamon raisin English muffin toasted and smeared with all-natural peanut or almond butter and banana “coins.” You can add a side of berries or even scrambled eggs–but I won’t!
  • Boiled rolled oats mixed with a splash of unsweetened almond milk, a shake of cinnamon, and some fresh berries (okay, yeah, I love berries with my breakfast!).
  • Shakeology, especially for mornings that get away from me!¬†image

I dont often have have the time to make my actual breakfast each morning. My husband and I both need to leave the house by 6:45 am to get the kiddos to school and the sitter and be at our respective jobs on time. Most mornings I do wake up early to work out, but I am able to shave 5-10 minutes off of my morning routine and inches from my waistline by having overnight oats at the ready and avoiding the processed sugar rush of cereal or baked goods.

I prep 3-5 days worth of overnight oats every Sunday when I am meal prepping. It is essential for me to have a healthy breakfast ready to go. This habit lowers my stress levels in the morning, eases my nighttime routine (praise be the moms who can do the crock pot overnight breakfasts! They are yummy! I just ain’t got time for that!), and meets my nutritional needs.

You can Google and pin hundreds of overnight oats recipes with varied proportions and varied ingredients and varied flavors. I encourage you to play around until you find your perfect texture and some flavor combos that work for you and for your family. The base blend that I’ve stuck to for the past month or two really works for me. It contains protein, complex carbs, healthy fats, and fiber, so I confidently set my macros in balance right from the start. This blend also fits perfectly into the 21 Day Fix or 22 Minute Hard Corps meal plans–which is an added bonus for me as a healthy lifestyle coach win Beachbody.

This recipe grew out of my Saturday goal of using up as many perishable ingredients as ¬†possible. I don’t like to waste the fresh fruits and veggies that we may not have gotten to during the week. This past Saturday, a half pint of overripe strawberries and a handful of blueberries sat pathetically in my fridge, uneaten and hours from being replaced by newer, fresher versions when my husband went to the grocery store the next morning. So, I made a note in my meal planner to make pb&j overnight oats when meal prepping.

The next morning, I began to prep while Mike shopped, knowing that making my oats early would make room in the fridge for the fresh produce of the day and save me time later. I opened the cupboard to get a new jar of organic all-natural peanut butter and noticed something else: a bag of pecans. That’s when this idea hit me.

You can easily make this recipe your own. I will break down the ingredients for my ideal overnight oats base blend and the add-ons that make this recipe what it is. I encourage you to give it a try but to also venture into your own flavor combos. Comment below with a recipe that makes you look forward to breakfast!

INGREDIENTS

BASE BLEND (per serving):

  • 1/3 cup unsweetened almond milk
  • 1/3 cup nonfat Greek yogurt
  • 1/2 cup old fashioned rolled oats (1/2 yellow container)
  • 1 tbsp chia seeds (1/2 orange container)
  • 1 tbsp ground flax seed (1/2 orange container)

ADD-ONS FOR STREUSEL:

  • 1/2 tsp cinnamon
  • 1/2 tbsp pure maple syrup, plus 1/4 tbsp
  • overripe strawberries, diced
  • overripe blueberries, diced (these equal one purple container)
  • 1/2 blue container, approx 2 tbsp, chopped pecans
  1. Make the base blend by combining all ingredients. Add the cinnamon and 1/2 tbsp pure maple syrup. Mix well and place in air-tight jar.
  2. Top with fruit and pecans. Overripe berries will emit juices that make this really sweet and dessert-like.
  3. Drizzle with remaining maple syrup.
  4. Seal, refrigerate, and enjoy within 5 days!

Raspberry “Biscotti” Overnight Oats

I have recently started a journey to a healthier me and a healthier family, and part of that journey includes clean eating.  Clean eating means eating whole foods while avoiding as many processed foods as possible. As part of my journey towards health, I am focusing on eating more lean protein as well.   These two new eating habits have impacted one part of my day the most: breakfast.

I love breakfast. ¬†Oddly, though, I don’t like many breakfast foods that don’t come in a box and get smothered in milk. ¬†Not only do I think cereal is just delicious, but I prefer cold meals to warm and am not an egg-lover. ¬†My morning routine is quickly¬†changing as I explore the possibilities of clean eating. ¬†I have discovered overnight oats as a way to jump-start my metabolism with a protein-filled, yummy breakfast. ¬†Plus, I make it ahead so it is ready to go in the morning and I am less tempted to throw something crunchy and packed with sugar into a bowl of skim. You can find many overnight oats recipes online or play around with your own. ¬†This recipe is one I created that I enjoy cold right out of the fridge.

I am a mom of three–5 and under–and am finding great joy in Sunday meal prep. ¬†I plan our weekly menu Saturday night, my husband grocery shops Sunday morning, and I spend the afternoon putting together as many meals as possible. ¬†For some, I can cook or bake completely. ¬†For others, I prep and freeze. ¬†For still a few more, I just get some chopping or portioning done. ¬†Whatever prep I can manage makes my week easier and my family’s meals healthier. ¬†My husband or I used to make a jumbo batch of pancakes or french toast to have on-hand for reheat-and-eat on the go in car seats heading to school. ¬†Overnight oats provide for a more balanced quick breakfast option even kids will enjoy.

I call these raspberry “biscotti” overnight oats because of one special ingredient: Anise extract. ¬†My Italian grandfather loved biscotti with his morning coffee. A small dash of the extract gives the blander main ingredients a nostalgic flavor I love. ¬†I know my grandpa would love this recipe, too. ¬†If you are not a fan of Anise, you can sub in an extract of your choice, or even toss in a little brown sugar if you want a special treat.

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INGREDIENTS

1/3 cup organic old fashioned rolled oats

1/3 cup unsweetened plain almond milk (add a little more if you like your oatmeal runny)

1/3 cup nonfat plain organic Greek yogurt

a sprinkle of Chia seeds

a splash of Anise extract

7-10 raspberries, halved

Place the first five ingredients in an air-tight container (mason jars work well). Combine with either a spoon or by sealing the lid and giving it all a good shake. Top the oat mixture with raspberry halves, seal back up, and refrigerate.  Feel free to make enough portions for the week.

Good substitutes or add-ins include strawberries, blueberries, or slivered almonds.

As is, this recipe packs 13 grams of protein, 3 grams of fat, 25 grams of carbs, and 5 grams of fiber. I enjoy mine cold right out of the fridge, but you could warm it up slightly in the microwave or leave it on the counter for a bit.