Eat Smart

Overnight Oats Recipes Perfect for Fall

Scroll through your Pinterest feed and chances are you’ll stumble upon recipes for overnight oats – a quick, versatile and delicious breakfast that is taking health blogs by storm. According to NHANES data from 2001-2010, oatmeal consumption is associated with better nutrient intake, higher diet quality, smaller waist circumferences, and decreased risk of obesity than in non-consumers (O’Neil). Oatmeal is not a new player in the health-food world; however, overnight oats provide a new twist on this classic to spice up your morning routine. Here are five variations to try out this upcoming week!

The framework for overnight oats is ½ cup steel-cut oats (not the quick cook type), ½ cup of liquid (almond milk, milk, etc.) and an optional 1 tbsp. of chia seeds. Add your toppings and mix-ins to customize your oats, and then stir everything together in a Mason jar or cereal bowl and let your concoction settle overnight. In the morning, simply grab a spoon and dig in!

Peanut Butter & Jelly Overnight Oats – Throw it back to your elementary school days with this variation of overnight oats. Leah from the Grain Changer blog recommends stirring in peanut butter, honey, and frozen raspberries to recreate the nostalgic flavor of a peanut butter and jelly sandwich.

Pumpkin Pie Overnight Oats – It’s October, which means ‘tis the season for pumpkin-flavored everything. Why not make pumpkin pie inspired overnight oats to complement your obligatory fall PSL? Catherine from Rabbit Food for My Bunny Teeth mixes canned pumpkin, maple syrup, and pumpkin pie spice into her overnight oats.

Blueberry Pie Protein Overnight Oats – In addition to the soluble-fiber action of the steel-cut oats, this recipe packs antioxidant power from blueberries and filling protein from Greek yogurt. Each spoonful will taste like a slice of delicious blueberry pie.

Cocoa Banana Overnight Oats – Feeling extra indulgent? Ciara from My Fussy Eater combines a mashed, sliced, or chopped banana, yogurt, cocoa powder, and honey or maple syrup to her oats for a sweet breakfast without excess added sugars. Cocoa contains flavanols, a compound found in plant-based foods that acts as an antioxidant and may provide beneficial cardiovascular effects (“Corti”).

Banana Bread Overnight Oats – Missing the taste of your mom’s homemade banana bread? Look no further than this recipe by Be Whole, Be You. Combine a mashed banana, pecans or walnuts, vanilla extract, cinnamon, flax seed, and maple syrup to create a new rendition of this favorite baked good.

References:

Corti, R., A. J. Flammer, N. K. Hollenberg, and T. F. Luscher. “Cocoa and Cardiovascular Health.” Circulation 119.10 (2009): 1433-441. Web. 11 Oct. 2015.

O’Neil, Carol E., Theresa A. Nicklas, Iii Victor L. Fulgoni, and Maureen A. Dirienzo. “Cooked Oatmeal Consumption Is Associated with Better Diet Quality, Better Nutrient Intakes, and Reduced Risk for Central Adiposity and Obesity in Children    2–18 Years: NHANES 2001–2010.” Food & Nutrition Research 59.0 (2015): n. pag. Web. 11 Oct. 2015.

By Julie Kameisha

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