Friday, July 13, 2012

Raspberry Chia Overnight Oats

Oats are pretty much a dietitian’s dream food. The soluble fiber found in whole grains, such as oats, can help with blood sugar control – that is, soluble fiber helps to prevent you from getting one of those short-lived bursts of energy (that's often the result when we eat refined carbohydrates) followed by that immediate and miserable crash.

I love overnight oats for so many reasons. They taste ah-mazing, they're fun to make, and they're so nutritious, too. And the best part? Overnight oats are a perfect on-the-go breakfast. Just set aside 5 minutes the night before, and the next morning, you'll have a healthy, balanced breakfast at your fingertips. You can easily eat it when you’re in class, on the bus, checking emails at your desk, on a hike, or sitting in the sunshine.  

Overnight oats are simply oats that are soaked overnight to absorb whatever liquid you choose to put them in.

The basic formula is to combine equal parts oats to liquid, such as 1/3 cup oats with 1/3 cup milk or a milk alternative. We also like to stir in a heaping spoonful of Greek yogurt for an added dose of protein.

Recipes for overnight oats are floating all over Pinterest, but we’ve found the best recipe is one where you experiment with flavors you love. After experimenting a little bit, here is our go-to recipe:

Raspberry Chia Overnight Oats


1/3 cup oats
1/3 cup milk or milk alternative (You may also want to add a little bit more liquid depending on how thick you like it.)
Heaping spoonful of nonfat plain Greek yogurt (For those of you that like precise measurements, it’s about ¼ cup)
½ tablespoon ground flaxseeds or chia seeds
½ teaspoon vanilla
Pinch of cinnamon
1 cup frozen berries
1-2 tablespoons slivered almonds


  1. Stir all ingredients together and place in a mason jar (but, any container will do!) in the fridge overnight. 
  2. Grab a spoon, and go! 
    Note: You don't necessarily have to use frozen berries and almonds. The best part of all is being able to experiment with the toppings. 

    Some other topping ideas include:
    Fresh fruit, such as sliced bananas or sliced apples.
    Dried fruit, such as raisins or dried tart cherries.
    Nuts, such as pecans, walnuts, or pistachios.
    Seeds, such as sunflower seeds or pumpkin seeds.
    Sweeteners, such as flaked coconut, a little honey or maple syrup.
    Granola, such as our Nourishing Granola. You can watch us talk about how much we love making our granola in this video, here.

Enjoy, preferably with those you love.

No comments:

Post a Comment