The overnight porridges sure do come in handy when you need a quickie meal or snack. Oats tend to be the whole grain most commonly used in the overnight mixes, but not everyone digs the oats.
You can certainly use other grains depending on flavor and texture preferences, “glutenability” and your carbohydrate sensitivity (or lack thereof).
Here’s a simple concoction using quinoa… and hey, did you know that quinoa is actually a seed, not a grain? You’re welcome next time you get that question in a trivia game.
Why choose quinoa? Aside from a personal preference, you’ll get a touch more on the protein, fiber, and iron content. I suggest doing a head-to-head comparison between an oats mix and a quinoa mix to see what your palate like best. Game?
Recipe Ingredients (for 1 serving):
1/2 c (~70 gm) cooked quinoa; I used KeenOne’s Tricolor quinoa which is prewashed
8 oz (240 ml) unsweetened almond milk; You may want to use less milk if you like the mixture more thick.
1 Tbsp (10 gm) chia seed
1 scoop (~30 gm) vanilla protein powder of choice (about 20-25 gm of protein by content); I used Garden of Life Raw for this one which is 22 gm of protein per scoop
6-8 (~100 gm or about a cup amount) fresh strawberries, halved
1/2 tsp pure vanilla extract (optional)
Preparation Steps:
Use a glass jar or container of choice with a tight fitting lid. Add quinoa, half of the milk, and chia seeds. Put the lid on and shake well.
Remove lid and then add the protein powder, strawberries, vanilla extract (if using) and the rest of the milk. Put the lid on again and repeat the shake-shake-shake process to mix well.
Store in the fridge for next day’s chow. You can make a handful of these for the days or the week ahead. The longer they sit in the fridge, the more they may thicken.
Easy protein booster tip: Swap out a plain ol’ non-dairy milk for a protein-fortified milk to get an extra ~6-8 grams of protein. There are cow, soy, or pea protein blends. Check the label to educate yourself on what’s available at your local market.
Basic nutrition info (per recipe above):
320 calories
29 grams carbohydrate (9 grams fiber)
29 grams protein
10 grams fat
1:1 ratio of carb to protein = metabolically efficient recipe
This may not be enough for a meal for most of you active people, so consider using it as a snack or postworkout refueling option.
Hello, pretty quinoa plants! Image from https://www.caribbeangardenseed.com/
Let me know if you try the recipe and share your pics on social.
-Dina