Quick Overnight Oatmeal Recipes

Did your mom every tell you to eat oatmeal and that it would “stick to your ribs”?  Mine did – and as always – she was right.  I hated oatmeal until about 6 months ago - and now I've learned how good it is for us!

Oats contain healthy fiber; both soluble and insoluble.  And eating just a half cup of oatmeal a day is enough to reap the health benefits of oatmeal.  Fiber is important in maintaining gastro-intestinal health by regulating transit time through the GI tract and adding bulk, increasing the feeling of fullness and preventing constipation.  It is recommended that we eat 35-30 grams of fiber each day.  1 cup of oatmeal contains 4 grams of fiber and 6 grams of protein.

Oatmeal contains insoluble fiber that stays in the stomach longer and helps us to feel fuller, longer.  This can help to prevent overeating later in the day.  Insoluble fiber in oatmeal has been proven to decrease LDL (bad) cholesterol by 10-15%.  And studies show that fiber can decrease risk of high blood pressure and mortality from cardiovascular disease.  The soluble fiber helps to control blood sugar by slowing down digestion time to help achieve better blood sugar control and prevent insulin resistance.

Steel cut oatmeal is the least processed of all and contains the most fiber; the next best choice is the old fashioned rolled oats.

The first overnight oatmeal recipe is dairy free and uses unsweetened almond milk.

Ingredients:

¼ cup almond butter (all-natural, unsweetened)

1 cup rolled oats

1 cup unsweetened almond milk

1 tbsp chia seeds

1 tsp honey

½ tsp vanilla

½ tsp cinnamon

-- you can also add 1 mashed banana or do not add the honey to decrease the sugar content.  And you can add fresh fruit when serving.

Mix well and cover in airtight container or mason jar overnight.

**2 servings per recipe

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The second recipe uses yogurt to give it a little extra protein punch!

Ingredients

·         1/3 cup old-fashioned oats

·         1/3 cup plain Greek yogurt (this is the protein)

·         1/3 cup milk or almond milk

·         2-3 tbsp fresh or frozen fruit (chopped if large) (blueberries, banana, strawberries, apples, pears, mango, etc)

·         1 tbsp chia seeds

·         Optional ½ tsp honey or maple syrup

    

    Mix well and cover in airtight container or mason jar overnight.