Overnight Oats

I thought I would share another favorite recipe that I have been eating for awhile without sharing.  Don’t hate me…I had so many months of no blogging that I am sure there will be a lot more of them to come!

I love oatmeal and usually eat it every other day, so it is nice to have a lot of options on ways to prepare it.  It probably goes without saying that Oatmeal is really good for you, but here are some of the reasons why.  They have been linked with:

  • reducing cholesterol levels
  • balancing blood sugar
  • helping to lower blood pressure
  • encouraging regular bowel movements
  • providing a valuable source of carbohydrates for athletic performance
  • promoting nerve health
  • assisting with weight management
  • and even as an important food for longevity

June 2013 183

 

There are tons of different versions out there, but the basic one I use is from Kath Eats Real Food…a great site you should check out if you haven’t already.  She has a lot of other versions on there you can try as well as tastier looking photography than my own.  And not to mention an interesting debate in the comment section on whether or not this counts as true muesli (which is what it reminded me of when I first had it).

Recipe

1/3 cup rolled oats (if you are a strong man like my husband, change all these 1/3 to 1/2)

1/3 cup milk

1/3 cup plain yogurt (I use Greek for the protein…but do I even need to say that these days??)

1/2 banana

1/2 tbsp chia seeds

Directions

Stir everything together in a bowl (I usually use a mason jar to keep it nice and fresh).  Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.  Personally I like to add shredded apple or diced berries or some cocoa powder, but I have cheated and added these things the night before too to really simplify my morning.

What are your favorite ways to eat oats?

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Walnut Blueberry Banana Bread

Ever since we got the VitaMix, there is one food that our house is 100% guaranteed to have on hand.  Any guesses?  Bananas, in various stages of ripening.  You see, my sweet little grandma Baria taught me from an early age the beauty of a ripe banana.  Pop it in the freezer and then pop it in your smoothies to give it sweetness without adding sugar and thickness without adding ice cream.  Yum.

But this post is not about smoothies.  My grandma Baria also makes a mean Banana Bread, a recipe passed down from her own mother who was a professional chef.  It is so delicious and I was happy to find this healthier version of banana bread in my Clean Eating Magazine.

INGREDIENTS:

  • Olive oil cooking spray
  • 1 ripe banana, mashed
  • 3/4 cup ground flaxseed meal
  • 2 egg whites
  • 1/3 cup agave nectar or raw honey
  • 1 cup 1% buttermilk
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 3/4 cup whole-wheat flour
  • 3/4 cup spelt flour
  • 1 tsp orange rind, grated
  • 1 cup blueberries
  • 1/2 cup unsalted walnuts, chopped

PREPARATION:

Preheat oven to 375°F. Spray a nonstick loaf pan with cooking spray. In a large bowl, stir together banana, flaxseed, egg whites, agave and buttermilk. In a separate bowl, mix baking soda, salt, flours and orange rind. Combine dry ingredients into banana mixture. Gently fold in blueberries and walnuts. Pour mixture into loaf pan and bake for 45 minutes.  Serves 10 slices.

NUTRITION: Calories: 200/Fat: 6 g/Carbs: 33 g/ Fiber: 6 g/Sugars: 13 g/Protein: 8 g