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Lemon Blueberry Overnight Oats
Recipes
Recipes
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Mar 17, 2024
by Julianna Abdallah
Indulge in a creamy, delightful, and nutritious breakfast choice infused with the refreshing zest of lemon and the burst of flavor from juicy blueberries. Enhanced with the power-packed goodness of protein powder, this recipe offers a convenient, make-ahead option for busy mornings, ensuring a hassle-free start to your day, whether at home or on-the-go!
Serves: 4
Ingredients
2 cups whole-grain rolled oats
1 scoop Garden of life Raw Organic Vanilla protein powder
2 Tbsp. Garden of Life Chia Seeds
¼ tsp. salt
2 ½ cups unsweetened almond milk
½ cup non-dairy yogurt (coconut yogurt)
3 Tbsp. pure maple syrup, divided
2 tsp. grated lemon zest, divided
2 cups fresh blueberries, divided
2 Tbsp. lemon juice
Fresh mint, to garnish
Preparation
In a large bowl, combine rolled oats, protein powder, chia seeds, and salt. Use a whisk to mix everything together thoroughly.
Create a well in the center of the mixture, then add almond milk, yogurt, 1 tablespoon of maple syrup, and 1 teaspoon of lemon zest. Mix until all ingredients are well combined. Set the mixture aside.
In a medium skillet, combine 1 1/2 cups of blueberries, the remaining 2 tablespoons of maple syrup, 1 teaspoon of lemon zest, and lemon juice. Bring the mixture to a simmer over medium-high heat. Cover the skillet with a lid and stir occasionally. Allow the blueberries to simmer until they are slightly softened and a syrup forms, which typically takes about 6 to 8 minutes. Once done, set the skillet aside to cool.
Next, in a jar, add 1/4 cup of the oat mixture to each of 4 jars with lids. Top each layer of oats with 1 tablespoon of the blueberry mixture. Repeat this layering process two more times. Cover the jars with their lids and refrigerate them for 8 to 12 hours.
Before serving, top the oatmeal in each jar with the remaining 1/2 cup of blueberries and garnish with fresh mint leaves.
#breakfast recipes , #Raw Organic Vanilla Protein Recipes
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As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts. According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight.
Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.
The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)
Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Not only is it lower in calories compared to many other breakfast foods, but it also has a number of other health benefits. These include: Weight management: Oats have high fiber content, which can make you feel fuller for longer.This helps to control your appetite, naturally reducing your calorie intake.
Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.
When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.
In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.
Ball Mason Jars are a classic choice for preparing overnight oats, and as an added bonus, they're generally inexpensive to buy. These 8-ounce versions come in a pack of two for just $10, but you can also buy sets of 12 jars if you want to stock up.
You only need two ingredients to make overnight oats, which are, of course, milk and oats. But it probably won't taste very good, and by adding in Greek yogurt, chia seeds, and a drizzle of your favorite sweetener, you're really creating a well-rounded breakfast.
If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.
Dairy milk and oat milk both work well. Coconut milk adds rich flavor and yields an especially creamy texture. Maple syrup – For sweetness. Honey works too.
Overnight oats are commonly prepared using yogurt or vegan yogurt to create an extra creamy texture. However, yogurt is not mandatory and you can achieve the same results by using nut or seed butter as an alternative.
Another mistake people make is not adding enough liquid to their overnight oats. If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.
Overnight oats will begin to deteriorate after the 2nd or 3rd day in the fridge, mostly due to the other ingredients added to the batch; and, they usually lose their texture and go bad after the fourth day. Make sure that you're storing them in an airtight container in the fridge.
Introduction: My name is Stevie Stamm, I am a colorful, sparkling, splendid, vast, open, hilarious, tender person who loves writing and wants to share my knowledge and understanding with you.
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