One word: FILLING.
Okay, one more word: TASTY.
I’m on an overnight ‘porridge-y’ experimentation kick lately. Note that I didn’t write “overnight oats” because not all of my overnight concoctions are oat-filled.
Nah, there’s nothing inherently wrong with oats (even though the influencers may try to tell you otherwise), but there IS benefit to adjusting carbohydrate amounts in our meals based on what our individual needs are for the day. Additionally, for those of us who have insulin resistance, prediabetes, diabetes or other ‘legit carbohydrate concerns,’ carb load matters.
This here mix contains no protein powder, but it does have peanut powder, which is a “real food,” unlike protein powder, which is classified as a “supplement.” (Yeah, I do have a blog in the works about protein powder because I use and recommend it for certain situations.)
I actually don’t care for the phrase “real food” anymore because technically, unless a food is made out of a rubber duck or rocks from the surface of Mars, it’s edible and therefore, real. But, I’ve been known to call certain foods Frankenfood before. Part of evolving as a nutrition professional, I suppose.
Anywho…
Recipe for Cherry Peanut Overnight Oats
Ingredients: (for 1 serving)
1/4 c (20 gm) old-fashioned oats, dry
6 oz (180 ml) of an unsweetened protein milk (I used 2% cow milk, but you can use soy milk or one of the fortified non-dairy milks such as Ripple or Silk’s Protein)
1/4 c (24 gm) peanut powder (I used the Sprouts brand, but there are plenty of other brands like PB2)
1 Tbsp (10 gm) chia seed
2 Tbsp (20 gm) hemp hearts
1 tsp maca powder (optional)
1/2 c (70 gm) frozen cherries (I love the Wyman blend of tart & sweet cherries)
1 Tbsp cacao nibs (my favorite right now is Natierra)
Preparation:
Use a mason jar or container with a tight-fitting lid. Add the oats and milk in this order first. Then add the remaining ingredients (I added them in the order listed above).
I didn’t stir any of the ingredients, but you can if you’d like. Store in the fridge overnight. When ready to consume, give it a few stirs before enjoying!
Basic nutrition info:
540 calories
52 gm carbohydrate (14.5 gm fiber)
29 gm protein
24 gm fat
~1.5:1 ratio of carb to protein
If you like thicker oat blends, then decrease the milk amount, but keep in mind it will also decrease the protein content slightly. The amount of milk used in this particular recipe did not make the overall mix very thick, but it wasn’t extremely liquid-y either.
This mix provides a nice dose of calcium and magnesium (good for bones!)… and hello, FIBER! I was surprised how satiated I was after eating this deliciousness (full for 4 hours). The cherry and peanut flavors together worked surprisingly well, but the cacao nibs were a delightful bonus.
Note that due to the high fiber content, you may not want to eat this before a workout, especially a hard workout and especially if you have gut sensitivities. This is a perfect recipe for other meals though (or even post-workout).
Give it a whirl?
Cheers,
Dina