Here’s an easy recipe for making a healthy breakfast and you make it the night before!
Be sure to use steel cut or rolled oats, NOT the “quick” oats many of us already have in the pantry. Quick oats are more processed and have less protein in them!
There are plenty of recipes online, and a lot of different and healthy ingredients to add, but here’s a basic recipe from katheats.com. Following her link for some great variations on the recipe, too!
Overnight oats are just oats soaked overnight that absorb the liquid you put them in – any kind of liquid you like! The most common mixture is equal parts raw rolled oats, milk and yogurt (I like 1/3 or 1/2 cup of each). You can use any kind of yogurt or milk. Put in the fridge overnight (uncoverd or covered, your choice) and let ’em soak up the liquids.
That’s the base, and toppings are endless. Add the toppings the night before or the next morning – either way works. Just don’t put anything in you don’t mind getting soggy (i.e. crunchy cereals)
There is NO COOKING involved at all!
(Although you could heat them just a tiny bit in the microwave to take the chill out)
Basic KERF Recipe
- 1/3 cup rolled oats
- 1/3 – 1/2 cup milk [depending on how thick you like it]
- 1/3 cup plain yogurt
- 1/2 banana
- 1/2 tbsp chia seeds
- Pinch salt
- Pinch cinnamon
Stir everything together in a bowl. Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.