Overnight Oats

This is a fantastic way of getting your fiber right from the get go.  This helps to keep us regular, decrease our cholesterol, stay satiated, improve our blood pressure, regulate our blood glucose/sugar levels, and regulate our insulin production throughout the day.  Most recipes also give us 1-3 servings of fruits (or vegetables if you dare!).  By adding 2+ Tbsp of chia and/or hemp seeds, we also get our daily recommended intake of omega-3’s!  Make sure to add a protein source if you're eating this for breakfast.


Basic Recipe (adapted from the original below)

• In a 24 oz mason jar loosely add ingredients in order:
  
• 3/4c oats
  
• 1/4c chia seeds
  
• fruit of choice chopped and filled to the top of the jar
  
• top off with milk or milk alternative
  
• molasses, honey, maple syrup, or sugar is optional
  
• nuts and seeds are optional
  
• This makes 2 servings
  
  

Original recipe by Angela Liddon

• 1/3 cup regular oats
  
• 1 cup almond milk, and more if needed
  
• 1-2 tablespoons chia seeds
  
• 1 ripe banana, peeled and smashed
  
• 1/4 teaspoon pure vanilla extract
  
  

Directions: Mix together the above ingredients in a bowl and place in fridge overnight.


Tips:

• I like using 24 oz Ball/Mason jars.  Its easy to throw everything into the jar, close the lid, and shake until well mixed.  It also makes for a great to-go container.  I buy the wide mouth versions and use them for everything; my morning coffee, as a glass water bottle, to make pudding in, store my left-overs, packing my lunch, etc.  They freeze nice for beer mugs too…
  
• The oats and chia seeds (if using) are what make the consistency of this dish.  It should be pudding like.  If it is too watery, add some more chia seeds (2tsp at a time).  If it is too dense, eat a bite and add more liquid.
  
• You can use any milk or milk alternative that you want (or water).  Try using some of your green smoothie (or fruit smoothie) or your own homemade milks!
  
• I like to add nuts for a good crunch and protein
  
• I add 2-4Tbsp of chia seeds to almost every batch I make.  Hemp seeds are another great addition
  
• Get creative!  Almost any fruit will work in this recipe.  Make sure to check their glycemic loads.  The biggest mistake people make is eating a whole banana with it (15GL points).  If you like banana, try using ⅓ of it.
  
• Spices work well here!  Add a dash of cinnamon, vanilla, nutmeg, cardamom, etc.
  
• If you’re a fan- try out the savory overnight oats!  Replace the fruit with avocado, cucumber, chopped tomatoes, scallions, onions, garlic and the like.  Add 1-2Tbsp of soy sauce instead of sweetener.
  
  

Recipes:
To be used with the Basic Recipe.  The sweetener is optional.  I find that if you buy fruit in season you won’t need to sweeten anything.  If you use sweetener, each serving will be 9GL points instead of 5GL points.  The entire jar would be 18GL points, instead of 10GL points.


Basic Goodness:

• Oats, chia, ¾c frozen organic berries, milk choice and water (50/50) to top
  
  

Basic Nutty Goodness

• Oats, chia, ⅓ mashed banana, 2tsp pure maple syrup (optional), 1/2c raw almonds, milk choice
  
  

Blueberry-Kiwi

• Oats, chia, 2Tbsp hemp seeds, ½c chopped kiwi, ½c blueberries (fresh or frozen), milk choice
  
  

Strawberry Teacake

• Oats, chia, 1c chopped strawberries, 2tsp vanilla, brewed earl grey tea (tea removed), 2tsp molasses (optional)
  
  

Strawberry Shortcake

• Oats, chia, 1c chopped strawberries, 2tsp vanilla, 1tsp cinnamon, 2tsp honey (optional), whole milk
  
  

Carrot Cake

• Oats, chia, ½c shredded carrots, ¼c raisins, ¼c walnuts, 2tsp molasses (optional), milk alternative
  
  

Lunchtime Oats

• Oats, ¼ chopped and peeled cucumber, ½ avocado, chopped green onions, 1Tbsp soy sauce
  
  

Spring Time Mix

• Oats, chopped strawberries, 1Tbsp pine nuts, ¼ bunch chopped basil, 2tsp honey