Overnight Oats: The Basics

Overnight oats are all over the place right now, and as they should be. They’re an incredibly healthy breakfast and a nice, cool, portable option for mornings. I have been eating these every weekday morning all summer and I love them because they’re hearty enough to fill me up until lunch and help me recuperate after a workout. Plus, I don’t give myself much time in the morning so the grab and go is key. After much much practice I finally feel I’ve perfected these oats.

Just want some inspiration? Check out these awesome recipes.

So let’s break them down.

The Oats

I use Rolled Oats – I buy Bob’s Mill at ThriveMarket (a wholesale, socially conscious, online, organic store. There’s a yearly $60 subscription fee but I love it for getting soy free chocolate, oats, and coconut aminos on the cheap). Some people like steel-cut oats for the crunch. I used quick oats once and didn’t hate it but rolled oats are significantly better.

The Liquid

Dairy/non-dairy milk or yogurt. Milk is going to result in a thinner cereal, while yogurt will result in a thicker product. Using just greek yogurt will result in a very thick, custardy result. Mix and match as you please as you follow..

Oats:Liquid Ratio

This is subjective. My favorite ratio is 1:1.25 Oats:Yogurt. When using milk it’s 1:1. With greek yogurt I follow the 2:1:1 oats:milk:yogurt. Basically, it’s a play until you find the best ratio for you. I like mine creamy and not running. a 1:1:1 ratio makes for a more runny, thin oat mixture, which I am not a fan of.

Base Mix-Ins

Chia Seeds (I use 1tbsp) are my go to base mix-in. They absorb excess liquid and make a pudding/custardy consistency. Plus, they pump up the nutrients and help keep you fuller longer.

1/2 a Banana is optional. Bananas tend to smooth it out and make the consistency creamier but yogurt does the same. The banana flavor is definitely there and adds a nice sweetness, but if you don’t like banana, leave this out.

Mix-Ins

This is where the fun and creativity come in! Fruits, chocolates, nuts, nut butters, coconut, seeds, protein, spices… the possibilities are endless.

My favorite, easy combinations

1/2 banana + 1/2 mango + almond butter + unsweetened coconut shavings (full recipe below)
1/2 banana + 1/2 cup strawberries
3/4 cup mixed berries (easy and delicious)
1/2 banana + 1/2 cup watermelon + mint blended with a little greek yogurt (for this recipe I forgo any other liquid. Just the fruit/yogurt blend and oats+chia seeds)

Have you tried Overnight Oats? What are your favorite mix-ins? Do you do anything special to yours?

Banana, Mango, Coconut Overnight Oats

Ingredients

1/2 a banana
1/2 a mango
1/2-2/3 cup rolled oats (I do a heaping 1/2 cup)
1 tbsp chia seeds
2 tsp almond butter
1 tbsp unsweetened coconut flakes
1/2-2.3 cup plain yogurt
Sunflower seeds (optional)

Instructions

Cut up the banana and mango into cubes and mash them together.
Add the oats, chia seeds, almond butter, and coconut flakes and mash the ingredients together. You want to distribute the fruit over the oats.
Add the same amount of yogurt as oats and stir, if it's not easy to stir and the mixture looks too thick add more yogurt.
Store in a sealed container in the fridge overnight (or for at least a few hours).
In the morning add some sunflower seeds if desired and enjoy!

http://www.cupcakesfordinner.com/2015/07/16/overnight-oats/