Protein Overnight Oats
Most people think of oatmeal as one of the best foods to start your day. Oats are loaded with nutrients like fiber, magnesium, potassium, and omega-3 fatty acids, which are anti-inflammatory. Oatmeal has also been touted as heart-healthy because bran reduces cholesterol. However, your blood glucose might not agree that oatmeal should be considered a “superfood.” I’ve personally tested this with a continuous glucose monitor and can attest that my blood sugar severely spikes when consuming oatmeal. I crash and feel hungry again soon after consuming. Since I don’t love oatmeal to begin with and seeing what it does to my blood sugar and energy levels it’s a no go for me.
BUT my husband and daughter LOVE oatmeal so I created a way for them to enjoy it with less of a spike and made it more filling by adding in protein, fat, and fiber which helps slow the digestion of carbohydrates and curbs the release of glucose in the bloodstream. As a bonus, the ingredients also provide various vitamins, minerals, and antioxidants to support metabolic health.
Ingredients
2/3 cup organic gluten-free sprouted rolled oats
2 tbsp organic chia seeds
1 tbsp organic hemp hearts
1 tbsp organic ground flaxseed
1 - 2 tbsp organic shredded coconut
1 scoop unflavored or vanilla protein powder (I use Be Well By Kelly brand)
1 - 2 tbsp organic creamy peanut butter
1 cup organic almond milk
2 tsp organic apple cider vinegar - don’t skip this step (see notes below)
1 medium banana, mashed
Measure 1 cup of almond milk and add the apple cider vinegar to the almond milk. Mash the banana in a small bowl and set aside.
In a separate small mixing bowl combine the oats, chia seeds, flax seeds, hemp hearts, shredded coconut, and protein powder and mix to combine. Add the almond milk and apple cider vinegar mixture to the dry ingredients and whisk. Add desired amount of peanut butter and whisk again until incorporated. Stir in the mashed banana, pour into a mason jar, and store in the fridge overnight. You can also portion into 2 separate mason jars for a grab and go option.
In the morning, place 1/2 of the mason jar in a bowl and microwave for about a minute, stirring halfway through. You could also heat this up in the stove until warm. If you prefer your oats more liquid-y add a splash of filtered water or more almond milk before heating and it will thin it out a bit.
My daughter loves to top this with a few goji berries (full of antioxidants), but you can add fresh berries, cinnamon, cacao nibs, nuts, or any other topping you desire.
Makes 2 servings.
Notes:
Oats contain phytic acid which impairs the absorption of minerals, iron, zinc, and calcium as well as blocks the production of digestive enzymes, making your oats much harder on your stomach. By adding apple cider vinegar (or fresh lemon juice) you promote mineral absorption and neutralize the phytic acid.
