Banana Overnight Oats
Let’s talk about one of my favourite food trends: overnight oats. I am a lifelong hater of oatmeal. In my opinion, oatmeal is slimy, pasty, and tasteless. Plus, who wants to spend their precious morning standing over a hot stove? Pass.
Then overnight oats came along, and my opinion on oats did a 180. Overnight oats are not slimy or pasty, but instead the oats take on a texture like well-cooked brown rice. The addition of fruit and peanut butter makes them oh-so-yum. And the best part? Your breakfast is ready for you when you wake up. No prep, no morning messes, no stirring a steamy pot of mush while you’re half asleep.
Oats are a healthy eating powerhouse because they are packed full of incredible nutrients and are incredibly cheap. While all fibre is good for you, oats are a particularly great source because they have a special kind of fibre that can lower your risk of heart disease. The fibre in oats is a type of soluble fibre called beta-glucan that has been shown to decrease LDL (bad) cholesterol, and total cholesterol. Even if you don’t make any other changes to your diet or lifestyle, adding a serving of oats per day to your diet can reduce your cholesterol. If you have diabetes or high blood sugar, oat fibre works even better to lower your cholesterol, and can also help manage blood sugars because it is low on the glycemic index.
Note: you can buy beta-glucan supplements, however oats are a much cheaper option and contain other vitamins and nutrients that our body needs too. Also, most of the studies showing the heart health benefits of beta-glucan were done using oat fibre, while many of the supplements are made from algae, not oats. For me, oats vs. supplements is kind of a no-brainer – oats win every time.
Below is my overnight oats recipe that is sure to be a breakfast winner. Using bananas makes your oats sweet without adding any sugar, and the addition of chia seeds and peanut butter gives you a boost of healthy fats (another bonus for heart health!). Also, using Greek yogurt and milk makes it high in protein.
Banana Overnight Oats
1 banana, well mashed with a fork
1/2 cup large flake or steel-cut oats (not instant, as these tend to go mushy)
1/2 cup plain Greek yogurt
3/4 cup milk or alternative
1 tbsp chia seeds
1 tbsp natural peanut butter
Combine all ingredients in a jar (I use old Adam’s peanut butter jars) or container with a tight fitting lid. Shake well (really well). Refrigerate overnight.
Enjoy cold, or microwave for 60 seconds to warm it up.
Let me know what you think Food Lifers!