When it comes to a quick and healthy breakfast, a jar of “overnight oats” is a great option. This popular instant meal is convenient, nutritious, and delicious. You simply mix raw oats with yogurt and fruit in a jar or other container, and then refrigerate it overnight. It is an especially great way to celebrate National Oatmeal Month, which is in January!
The benefits are plentiful.
It’s a whole meal. One serving provides you with food from three of the five MyPlate food groups.
It’s satisfying. The fiber in the oats and fruit makes you feel fuller longer.
It saves time. It takes two minutes to prepare overnight oats the night before and no time at all in the morning to grab a healthy breakfast.
It’s versatile. Overnight oats have limitless flavor possibilities. Ingredients can range from berries and chocolate to peanut butter and bananas. Your oats will never have to become boring.
It’s a whole grain. We should eat at least three servings of whole grains daily to reduce our risk of heart disease, diabetes, and certain forms of cancer.
Overnight Oatmeal with Berries
1/2 cup low-fat milk (or less for thicker oatmeal)
1/4 cup Greek yogurt, fat-free
2 teaspoons honey
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1/2 cup uncooked rolled oats
1/4 cup raspberries, frozen
Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a container or jar with a lid.
Add oats and mix well.
Gently fold in raspberries.
Cover and refrigerate 8 hours to overnight.
Enjoy cold or heat as desired.
Tip: Frozen blueberries or strawberries may be used in place of raspberries.
Serves: 1 (1/2 cup dried oats)
Nutrition information (per serving): 311 calories, 4g total fat, 1g saturated fat, 7mg cholesterol, 86mg sodium, 53g total carbohydrates, 9g fiber, 21g sugar, 17g protein
Recipe adapted from https://whatscooking.fns.usda.gov/recipes/myplate-cnpp/overnight-oatmeal-berries
Article written by ISU Rising Star intern, Kelley Harris
Blog Post Provided By IAND Media Spokesperson Rachel Wall