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Overnight Oats

Join me on Insight Timer on Sunday, February 11, at 7PM ET for a mindful cooking demonstration of overnight oats, and an opportunity to slow down and connect.

Overnight Oats

Busy week - make a big batch and change the flavor as you go! These last about 5 days in the

Serves 1

1/2 cup rolled oats

3/4 cup milk (any kind works—dairy or plant-based, you pick!)

1 tablespoon chia seeds or ground flaxseed (for that omega-3 boost and a nice thick texture)

1/2 tablespoon maple syrup or honey (adjust based on your sweet tooth)

1 teaspoon vanilla extract

A pinch of salt (just a tiny bit to enhance all those flavors)

Mix It Up: In a jar or bowl, combine the oats, your choice of milk, chia seeds or flaxseed, sweetener, vanilla and salt. Give it a good stir.

Rest Time: Cover it, then let the fridge do its magic overnight or for at least 6 hours. This wait time is perfect for those busy mornings.

Ready, Set, Eat: The next day, stir it. If it's too thick, loosen it up with a splash more milk or yogurt.


Now, Let's Customize!

Chocolate Overnight Oats

Add 1 tablespoon of cocoa powder to the base recipe.

For a richer chocolate flavor, mix in some chocolate chips or a dollop of nut butter.

Golden Milk Overnight Oats

Stir in 1 teaspoon of turmeric, a pinch of black pepper, a pinch of ground ginger, and a dash of cinnamon to the base recipe. I use lite coconut milk with a few dollops of coconut milk yogurt (my favorite is CocoJune)

Swap the maple syrup for honey to complement the golden milk vibes.

Apple Pie Overnight Oats

Add 1/2 teaspoon cinnamon to the base recipe.

For the Apple Pie Mix

1 medium apple, sliced or diced

1/2 teaspoon cinnamon

1 teaspoon butter or coconut oil (for sautéing the apples)

1 tablespoon water (just enough to help soften the apples)

Heat a small pan over medium heat and add the butter or coconut oil.

Once melted, add the diced apples, cinnamon, and a splash of water. Cook for 5-7 minutes or until the apples are slightly softened and caramelized. If you like it sweeter, add maple syrup towards the end.

Top the oats with your warm, spiced apple mix. For an extra touch, add a dollop of yogurt or a sprinkle of granola for crunch.

Overnight Oats with Fresh Fruit

Top with your favorite fresh fruits right before serving. Berries, sliced bananas, or peaches work wonders.

Variations and Dairy Options

Chia vs. Flax: Both are great for adding nutrients and getting that creamy texture. Chia seeds add a bit of a crunch, while ground flaxseed is smoother but can have a stronger taste.

Milk Choices: Any milk works. Almond milk keeps it light, coconut milk adds tropical vibes, and dairy milk is all about that classic creaminess.

Tips to Make It Your Own:

Texture Talk: Like it thicker? Up the chia or flaxseed. Prefer it runnier? Add more milk.

Sweetness Swap: Maple syrup and honey are just starters. Try agave, date syrup, or even a sprinkle of coconut sugar.

Toppings Galore: Go nuts with nuts, seeds, coconut flakes, or a spoonful of jam or yogurt on top.

Overnight oats are like a blank canvas. Start with the base, play with the flavors, and you've got a no-fuss, ready-to-go breakfast that's all about you. Enjoy experimenting, and here's to mornings that taste just the way you want them to!


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