Apple & Peanut Butter Overnight Oats
Mornings can be busy. On busy days, these make-ahead overnight oats are lifesavers. Prep five of them at once on a Sunday night so you have breakfast for the whole week. Use a Mason jars or portable Tupperware containers so you can easily grab one as you run out of the door.
|Rolled oats, uncooked||2 ½ cups||525 mL|
|Milk, 1%||2 ½ cups||525 mL|
|Vanilla||2 ½ tsp||12.5 mL|
|Cinnamon, ground||2 ½ tsp||12.5 mL|
|Hemp hearts||1/3 cup||70 mL|
|Chia seeds||5 Tbsp||75 mL|
|Peanut butter, natural||1/3 cup||70 mL|
|Apple, cored and cubed|
- Wash and dry 5 mason jars and lids.
- Split the rolled oats by dividing ½ cup into each of the 5 mason jars.
- Divide the milk (½ cup each), vanilla (½ tsp each), cinnamon (½ tsp each), hemp hearts (1 Tbsp each), chia seeds (1 Tbsp each), peanut butter (1 Tbsp each), and brown sugar (1 Tbsp each, if desired) into the 5 mason jars.
- Stir each of the mason jars to combine the ingredients evenly.
- Divide the apple between the jars.
- Tightly seal the mason jars with lids and store in the fridge for up to 1 week.
Makes 5 servings (287 g /serving). 1 serving = 1 Mason jar
Courtesy of Nutrition RX https://nutritionrx.ca/recipe/apple-peanut-butter-overnight-oats/
2. MINI BREAKFAST OMELETTES
These mini omelettes freeze beautifully, making them a perfect, make-ahead breakfast option for those mornings that you barely have time to eat. Pair with a banana, or put them on a piece of sourdough toast and you’ve got a super healthy, well-balanced meal!
|Bell pepper, diced||1 each||1 each|
|Tomato, diced||¾ cup||187 mL|
|Onion, diced||½ cup||125 mL|
|Spinach, diced||1 cup||250 mL|
|Olive oil||1 Tbsp||15 mL|
|Sun dried tomato, finely diced (optional)||1 Tbsp||15 mL|
|Eggs||10 each||10 each|
|1% Milk||¾ cup||187 mL|
|Paprika||½ tsp||2.5 mL|
|Chili powder||½ tsp||2.5 mL|
|Salt||¼ tsp||2 mL|
|Pepper||¼ tsp||2 mL|
|Lean sliced turkey (optional)||¼ cup||100 g|
|Shredded cheese||½ cup||250 mL|
- Preheat the oven to 400 degrees F.
- In a small bowl, toss the bell pepper, tomato, onion, and spinach in the olive oil.
- Spread veggies onto a baking sheet and roast for 15 minutes. *This is optional, but helps evaporate some of the water from the veggies so there is less water coming off the omelettes when reheating.
- Change the oven temperature to 350 degrees F.
- Crack the eggs into a large bowl and add the milk, paprika, chili, salt, and pepper. Using a whisk, mix until the yolks are well incorporated into the whites.
- Grease 12 muffin cups. Divide the veggies, sundried tomatoes and turkey (if using) between the 12 cups.
- Pour the egg mixture into each of the 12 cups and top with shredded cheese.
- Bake for 20-25 minutes, until omelettes are cooked through.
- Freeze in an air-tight container and reheat in the microwave on high for quick breakfasts.
Makes 12 servings (92 g /serving). 1 serving = 1 omelette
3. SUPER CHIA BREAKFAST CEREAL
Looking to pump up your morning oatmeal? Add some chia seeds – they’re virtually tasteless, but add a nice grainy texture and tons of protein, fibre, and brain-boosting fatty acids. Hot or cold, this breakfast isn’t just a smart choice in the morning. Its rich omega-3 concentration just might make you smarter for the rest of the day.
|Rolled oats||½ cup||125 mL|
|Almond, soy, or rice milk||¾ cup||185 mL|
|Chia seeds||1 Tbsp||15 mL|
|Raisins or Goji berries||1 Tbsp||15 mL|
|Cinnamon||½ tsp||2.5 mL|
|Honey||1 Tbsp||15 mL|
For a cooked version:
- Place all ingredients, except honey, into a pot.
- Simmer for 5 to 10 minutes on low heat, until everything is softened. Stir continuously.
- Stir in honey just before eating, and serve.
For a cold version:
- Place oats, milk, chia, and raisins into a bowl the night before, and allow oats to soften overnight.
- Stir in cinnamon and honey in the morning.
- Feel free to add additional toppings to the hot or cold version: fresh berries, bananas, coconut flakes or nuts are some delicious options. Enjoy!
Makes 1 serving (343g / serving), 1 serving = 1 bowl of oatmeal.
All recipe’s courtesy of Nutrition RX – https://nutritionrx.ca