Strawberries & Cream Overnight Oats

This creamy, dreamy overnight oat recipes makes the ultimate prep-ahead breakfast. With a healthy combo of whole grains, protein, fat and fruit, this balanced breakfast provides energy for hours and is great way to start the day! 

 Strawberries and cream overnight oats.

Strawberries and cream overnight oats.

The last couple of weeks have been taxing. Between gum surgery, and being at new-ish job, I feel like I’ve pushed both my mind and body to the edge. With September right around the corner (can you believe it?!), I am looking forward to kicking my August ‘hangover’ and resuming a more normal routine.

Regular exercise, blogging, crunchy foods, and reconnecting with friends are all high on my list of things to do as summer draws to a close, and Autumn begins. Meal prepping is also on the menu. I love getting ahead of the week and spending Sunday afternoon in the kitchen. It’s a relaxing ritual, that makes weekday meals so much easier.

We’re big fans of overnight oats in our house and this recipe is one of my favorite prep-ahead brekkie options. It keeps me going for hours on busy weekdays, and is incredibly simple and delicious. What more could you want in a breakfast recipe?! I hope you enjoy it as much as we do. 

 

Why Oats Are Good For You

Half a cup of dry oats provides 4.5g of fiber, and 6g of protein, both of which help keep your fuller for longer. Eating oats also appears to be useful for relieving digestive dilemmas like constipation [1]

Oats contain a special type of fiber called beta-glucan. Beta-glucan is a source of nourishment for good gut bacteria (aka probiotics); which impact everything from gut health to mental illness and immunity. Beta glucan also has a positive impact on cholesterol and blood glucose regulation [2][3].

 

Strawberries & Cream Overnight Oats

Ingredients:

  • 1 cup 2% milk

  • 2 tbsp coconut milk

  • 1 tsp vanilla extract

  • 2 tbsp maple syrup

  • 8 medium strawberries

  • 1 tbsp chia seeds

  • 1 cup old-fashioned overnight oats

 

Directions:

  1. Hull the strawberries.

  2. Add the milk, coconut milk, vanilla extract, maple syrup, and strawberries to the blender. Blender on low speed until the milk turns pink.

  3. Add the oats and chia to a medium mixing bowl. Pour the strawberry milk mixture over the oats and chia. Stir until well-combined.

  4. Cover the bowl and refrigerate for at least 4 hours.

  5. Spoon into serving cups or small bowls, and top with leftover diced strawberries.

Makes 2 servings. 

 

Find more oat recipes here

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References

[1] Oats and bowel disease: a systematic literature review. Thies F, Masson LF, Boffetta P, Kris-Etherton P. Br J Nutr. 2014 Oct;112 Suppl 2:S31-43. doi: 10.1017/S0007114514002293. Review.

[2] The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. Br J Nutr. 2016 Oct;116(8):1369-1382. Epub 2016 Oct 11. Review.

[3] The difference between oats and beta-glucan extract intake in the management of HbA1c, fasting glucose and insulin sensitivity: a meta-analysis of randomized controlled trials. He LX, Zhao J, Huang YS, Li Y. Food Funct. 2016 Mar;7(3):1413-28. doi: 10.1039/c5fo01364j.