Overnight Oats

I can’t believe it has already been two weeks since moving back to Cleveland! I am officially done with 1 week of my Dietetic Internship (48 more to go!) and have been very busy. Hopefully this weekend I’ll have some time to write a full update on how it is going, but for now, I thought I would share one of my favorite breakfasts.

While oatmeal is definitely one of my go-to breakfasts in the morning, it isn’t easy to take on the go. Now that I am waking up early to get to work at the hospital, I need something that I can take with me in the car. The solution? Overnight oats!

It took some trial and error to get the recipe just right and a few tries before I got use to the texture, but now I love ‘em! I can throw all the ingredients in a jar at night, pop it in the fridge, and wa-lah – breakfast is ready to go when I wake up.

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All the ingredients for my recipe

If you aren’t familiar, overnight oats are made by putting raw, rolled oats in a jar with yogurt or milk. While the oats soak overnight, they absorb the moisture and soften up. The first time I tried making overnight oats, I was expecting them to taste and feel like cooked oat (which they don’t). They still kind of feel raw…like I said, it takes some getting use to.

Anyways, I love that you can make so many different flavors. My favorite is banana and cinnamon (see the recipe below), but I have done strawberry peanut butter, chocolate coconut, and pumpkin spice (the options are endless). Here is the step by step of what mine look like.

 

  1. oats       2. yogurt       3. banana       4. cinnamon     5. chia seeds      6. mix!

I like my overnight oats to be pretty thick so I don’t add any liquid but you can always put in a splash of milk, almond milk, or egg whites if you like it runnier. I also add chia seeds, which absorb moisture and give it a thicker, pudding texture. Again, you can add more and less chia seeds than I do to give it the texture you like. It might take a few tries but there is no wrong way.

Let me know what your favorite overnight oat mixtures are. I am always looking for new ones to try!

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P.S. I have found that the oats stay good for 3-4 days in the fridge so you can make a bunch of jars to have for the week (no excuses for not eating breakfast!)

Lemon Chia Muffins

Two years in the books! I am not quite sure what I expected when I started blogging, but I never imagined that I would keep it up for this long (I honestly thought it might be one of those novelties that is cool at first but wears off). Either way, I have really enjoyed writing about my food and nutrition experiences.

Just like last year, I thought I would share healthy and lemony recipe to celebrate: Lemon Chia Muffins. Testing out this recipe was just a little more exciting than any other recipe I’ve made. Why, you ask? Because it was the very first thing I ever cooked/baked in my very own apartment! Technically my Blogiversary is August 1, but I was a little busy moving back to Cleveland. There are lots of “firsts” for me this month: first apartment, first day of my Dietetic Internship, and first day of grad school so I am sure I will have lots to share.

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Anyways, back to the muffins. They are packed with tons of nutrients that you wouldn’t find in your typical sugar-filled muffins. The whole wheat flour provides more protein, fiber, iron, and magnesium than white flour. That being said, baking with whole wheat flour makes cakes and muffins a lot more dense and chewy (I thought these tasted great with this texture but it is not your typical crumbly muffin). The chia seeds also pack in some fiber and the Greek yogurt adds protein and calcium.

Each muffin comes in at about 140 calories, only 1g of fat, and 6g of protein (that’s the same as 1-2 egg whites- but tastes much better!).

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