Ethos Nutrition Tips for Seniors: Overnight Oats
Hello everyone, my name is Chloe Lo and I am from the nutrition department at Ethos.
Today I am going to be sharing with you an easy, quick, and nutritious breakfast recipe for overnight oats.
I love to recommend oats for breakfast, it’s a great way to start your day, and they have so many health benefits.
For every half cup of uncooked oats, there’s 4 grams of fiber and many vitamins and minerals like phosphorus, magnesium, iron, zinc, and B vitamins. The fiber in the oats can also help lower our LDL or bad cholesterol, reducing our risk of heart disease, as well as helping us with our digestion and preventing or treating constipation.
So for those mornings when you are in a rush or you just don’t feel like standing over a stove making oatmeal, overnight oats can be a convenient option for you. Not only is it healthy, but it’s inexpensive, it doesn’t require any cooking skills, it can be adapted to meet your own taste preferences, and you can make a few ahead of time so you have it on hand throughout the week.
For this recipe, you’ll need half a cup of rolled oats and half a cup of milk or a milk alternative like soy milk, almond milk, or you can even use water.
- ½ cup milk of your choice
- 1 Tbsp. chia seeds
- 1 Tbsp. honey or sweetener of choice
- 2 Tbsp. peanut butter
- ½ tsp. cinnamon
- ½ cup rolled oats
From there you can add whatever you’d like! I’m going to be adding a tablespoon of chia seeds for extra fiber and omega 3 fatty acids, 2 tablespoons of peanut butter for some protein and healthy fats, half a teaspoon of cinnamon for flavor and a bit of antioxidants, and a tablespoon of honey for some sweetness. You could use any sweetener you prefer or forego it and just use fruit as a natural sweetener.
I’m using a mason jar with a lid, but you could also just use a bowl and cover it with plastic wrap or use a food storage container. First I am going to mix all my ingredients together, except the oats, and make sure it’s well combined. It’s okay if there are still some chunks of peanut butter, I actually like having those swirls of peanut butter throughout my oats. Then I am going to stir in the rolled oats and make sure that it’s submerged in the milk. You can always add a little more liquid if you need to. Lastly, cover with the lid and refrigerate for about 6 hours or overnight.
- In a container, mix milk, chia seeds, honey, peanut butter, and cinnamon together. Stir in oats, making sure it is covered by the milk.
- Cover with a lid or plastic wrap, refrigerate overnight or for at least 6 hours.
- In the morning, top with your choice of ingredients, such as bananas, berries, or semi-sweet chocolate chips.
Then in the morning you can top if off with your choice of fruit or yogurt, or any topping you’d like. You could either eat it cold or heat it up in the microwave for 45-60 seconds, just make sure that your container is microwave safe.
That it’s! It’s as simple as that. I hope you enjoyed this quick and nutritious overnight oat recipe. Give it a try and let us know what you think. If you’re interested in any services here at Ethos, please visit our website at www.ethocare.org or call (617) 522-6700.