Recipe: ‘Blue Steel’ Overnight Oats
How COLD oatmeal can make a wonderfully delicious and healthy summer breakfastMay 22, 2013
Traditionally, breakfast oats come in one format: hot off the stove and/or microwave and chalk full of warm healthy goodness. However, as the summer temperatures rise, why not change up your breakfast routine by consuming your oats cold? ‘Cooked’ overnight in the fridge rather than being prepared in the morning, not only will buy you some time during the early morning rush; but will also provide a refreshing meal especially satiating after a workout.
The basis for this recipe is steel-cut oats. Steel-cut oats are probably one of the least processed versions of oatmeal you can purchase. Toasted oat groats are chopped into chunks about the size of a sesame seeds, which contain a ton of fiber. However, you can also substitute rolled oats, quick oats or stone-ground oats. Just stay away from ‘instant oatmeal’. This version is the most processed and often contains high levels of added sugar and salt. And yes, as I mentioned earlier you are consuming the oats ‘raw’ since they’re basically just being refrigerated overnight. Oats are a super-food and when eaten raw many of its micro-nutrients are superbly preserved.
The secondary ingredients provide more protein, as well as many other nutrients. Blueberries provide antioxidants, vitamins and minerals. Bananas are rich in potassium and aid in digestion. Greek yogurt provides protein, healthy bacteria and contains less sugar than its ‘American’ counterpart. Chia seeds and flax seeds both contain omega-3′s, fiber, manganese, magnesium, folate and antioxidants. I also chose to add almonds as a garnish since they’re rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. In other words, this ‘cold’ oatmeal is a nutrient-dense powerhouse!
- 1/3 cup steel cut oats
- 1/3 cup Greek yogurt
- 1/3 cup vanilla almond milk (unsweetened)
- 1/2 banana
- 1/4 cup blueberries
- 1 tablespoon vanilla extract
- 1 tablespoon chia seeds
- 1 tablespoon roasted flax seed (blueberry infused)
- Mash 1/2 banana with 1/4 cup blue berries in large bowl.
- Stir in 1/3 cup greek yogurt, 1/3 cup vanilla almond milk, and 1/3 cup steel cut oats.
- Oat mixture should start to thicken.
- Continue to add 1 teaspoon vanilla extract,1 tablespoon chia seeds and 1 tablespoon roasted flax seed.
Yields: One hearty serving.
Spoon mixture into serving dish or cup. Cover with plastic and place into the refrigerator overnight. In the morning, remove plastic and top with whatever you like! I topped my ‘Blue Steel’ with some hearty sprinkles of cinnamon and more fresh blueberries and sliced almonds. I promise you; overnight oats might just be your new go-to! It’s certainly going to be mine for the summer months ahead; delicious, nutritious and so convenient to prepare the night ahead.