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.
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.