Overnight Oats are a Versatile, Healthy Treat
The way we eat has a lot to do with the way we feel. Emotional balance is connected to our brain, as well as to our gut. When we feel down, we might crave a candy bar, but studies have shown that eating refined sugar leads to spikes in blood sugar levels which contribute to mood swings and emotional imbalance. Eating a plant-based diet consisting of fresh fruits and vegetables, whole grains, beans, nuts and seeds has been shown to reduce symptoms of depression and anxiety.
While Overnight Oats has become a trendy breakfast option in recent years, the original recipe was actually developed around 1900 by the Swiss physician Dr. Bircher-Brenner and is known as the Bircher Muesli. This recipe is a great breakfast or afternoon delight and contains all the benefits of complex carbs, fiber, protein, omega-3 fatty acids, antioxidants and vitamins that have been linked to emotional well-being and brain health. Oats are also known to help with constipation, weight loss, heart disease, lowering cholesterol and moderating blood sugar levels.
Mashed banana makes it more creamy, with nuts, chia and flaxseed to add healthy omega-3 fatty acids, dates for sweetness, orange or lemon juice for vitamin C and fresh fruit and berries for more vitamins and antioxidants.
The great thing about Overnight Oats is not only that it’s a quick recipe and a perfect grab-and-go breakfast when prepared the night before, but it’s also very versatile, and ideas for toppings and mix-ins are almost endless.
Yields 4 servings
2 apples and/or favorite fruits and berries
2 ripe bananas
1-2 ripe oranges or lemons, juiced
4-6 dried dates
2 Tbsp ground flax seeds
2 Tbsp chia seeds
1 Tbsp ground cinnamon
4 Tbsp chopped or ground nuts (walnuts, hazelnuts, pecans, etc.)
2 Tbsp seeds (sunflower seeds, pumpkin seeds, hemp seeds, etc.)
2 cups old-fashioned rolled oats
3 cups unsweetened almond milk, soy or coconut milk or milk of choice
Peel the bananas, add to a big bowl, then mash with a fork.
Wash the apples and grate or cut them into small pieces (don’t peel the apple and use with the skin for more fiber), keep a few spoons aside for toppings then add the rest into the bowl.
Wash and cut the fruits or berries and add them to the bowl.
Juice the oranges and add the juice to the bowl.
Pit the dates and cut them into very small pieces, then add to the bowl.
Add the rolled oats, ground flax seeds, chia seeds, and cinnamon.
Add the milk to the mixture, stir well so all ingredients are mixed evenly.
Scoop the mixture into four glass jars, bowls or cups and top with the leftover fruits or berries, nuts, and seeds.
Cover with a lid or foil and put them in the fridge to let it sit overnight, or at least for 4 hours.
Recipe courtesy of Eliane Baggenstos, RN, LMT, a certified health coach and plant-based diet expert. For more information, visit bodono.com.