OVERNIGHT OATS! This is probably the #1 most recommended tip/recipe for clients who are stumped with what to do for breakfast or are short on time, which let's be real, is most Americans. I have spoken to so many who simply skip breakfast and chug coffee, or grab a muffin that has absolutely no nutrition, or even go the oat-route but do so with a microwaveable package of instant oats. If you are one of those people, this is a solution for you! It doesn't get much more instant than this (if you don't count the time you're asleep), PLUS it will actually give you what your body needs to be fueled and productive for hours. (Actually I can't promise you'll be productive, but this may help.)
BTW: There's only one other breakfast that I recommend to nearly everyone with these same concerns, and that would be green smoothies, which are pretty much perfect for many of the same reasons (ease, convenience, nutrition-packed). But right now, it's mid-November in New England, cold and only getting colder, and nobody wants or needs frozen food going into their bodies!
Organic, old-fashioned rolled oats are the key to making this a huge step above instant oats or other processed breakfasts. Rolled oats are high in fiber and will stick with you for longer. The addition of fats and protein via protein powder, chia seeds, and nuts or nut butter, will also help this breakfast keep you full and fueled for hours. Oats are incredibly nutritious, full of magnesium, protein, potassium, contain no sugar, and are so fibrous they even act as little "scrubby brushes" in your digestive tract. Sensitive tummies, this might be the key to easier digestibility! Soaking oats overnight acts as a long slow cook, and as the starches break down, they become more digestible than cooked oats.
All it takes to make this awesome breakfast is about 3 minutes the night before. The next morning it's as easy as reaching in the fridge, grabbing a spoon, and you're on your way. Better yet, make 3 or 4 or 5 of these suckers so you can effortlessly take care of breakfast for the next 3 or 4 or 5 days!
Now I've got about a million different variations of this simple recipe (chia + oats + liquid + whatever else your little heart desires), but apple cinnamon is one of my all-time favorites. Especially warmed up, and sometimes even with raisins if I'm feeling like I need a little extra love (plump raisins are the best thing in the world).
Makes 1 jar (but I recommend making multiple at once)*
1/2 cup gluten-free rolled oats*
1/2 to 1 scoop protein powder (I love Sunwarrior)
1 TBSP chia seeds
1/2 apple, chopped*
1 tsp cinnamon
1/2 cup non-dairy milk*
splash of vanilla extract
Optional: raisins, ground nutmeg, pecans, walnuts, hemp seeds, flax seed meal, nut butter of choice, sliced banana, berries, sweetener of choice*
Throw all the ingredients into a mason jar and shake or stir to ensure everything is mixed up (especially the chia seeds, as they have a tendency to stick together sometimes).
Make sure all the ingredients are under the liquid. If needed, add a little bit more of the milk to fully submerge the oats. Place in the fridge overnight.
In the morning (or after at least 4 hours), give it a little stir and add more milk if desired, as well as chopped fruit, nut butters, nuts, or other toppings of your choice.
You can store in the fridge for up to 3 days.
-I use this jar, a wide-mouth pint
-oats are naturally gluten-free, but they are often contaminated during processing, so to ensure gluten-free, make sure they're labeled as such. I get mine at Trader Joe's.
-Your choice if you'd like to add the apple the night before to soak, or if you want to add on top in the morning. I like adding it the night before.
-Depending on the consistency of oats that you like, you might want to add a bit more almond milk, either the night before to soak, or in the morning. I personally like my oats a little bit "soupy"
-Sweetener of choice: in this recipe, the Sunwarrior protein powder is sweetened with stevia, so I didn't add any additional sweetener. If you are using an unsweetened protein, you can add maple syrup, honey, mashed banana, or whatever sweetener you prefer.
-These photos are all "before" photos, before putting in the fridge overnight. In the morning, there is less liquid, as it has all been soaked up by the chia and oats! In the morning, I'll usually throw a spoonful of almond butter or a handful of pecans on top.