Breakfast

Strawberries & Cream Overnight Oats – An Easy Breakfast Recipe!

Nutrition Bites | Week 2 

Welcome back to Nutrition Bites! This week we will be focusing on a breakfast recipe, two other recipes that go along with it, potential health benefits and a weekly challenge. Let’s get into it!

Overnight oats are one of my favorite breakfasts to make. Why? Because they are simple to meal prep the night before, allowing you to wake up to a ready-made, healthy breakfast. I also love overnight oats because they are so versatile. There are so many flavor combinations, that it is hard to ever get bored of them. Additionally, they can also be prepped in individual containers, making them perfect to take to work.

One of my favorite variations to make is Strawberries & Cream Overnight Oats. Here is the recipe:

Strawberries & Cream Overnight Oats

Ingredients:

• 2 ½ cups old-fashioned oats
• 2 cups unsweetened soy milk
• ⅓ cup unsweetened plant-based yogurt (store-bought or homemade)
• 4 tablespoons chia seeds
• 2 cups strawberries, chopped and crushed
• 2 tablespoons date sauce OR 1 mashed banana

Directions:

1. Prep fruit.
2. Combine all ingredients into a bowl and stir together. Portion out into individual containers if desired.
3. Let sit in the fridge overnight.
4. Enjoy!

There are couple of different ways that this recipe can be made, depending on how much time and energy you want to invest. One way is to make your own vegan “yogurt.” It is very simple to make and is delicious and creamy. Here is the recipe:

Vegan “Yogurt”

Ingredients:

• 12 oz extra firm silken tofu
• ½ cup cashews, soaked in hot water for ~30 minutes
• 2 cups frozen strawberries, thawed slightly (or any other frozen fruit)
• 4 tablespoons lemon juice
• ¼ cup Date Sauce (or add 8 dates to soak with the cashews)
• 1 probiotic capsule (optional)

Directions:

1. Combine all ingredients in a blender and blend on high until smooth.
2. Enjoy!

Now, you might be asking, “what is Date Sauce?” That is the next recipe I will share with you. Date Sauce is a great sweetener alternative to use instead of refined sugar, maple syrup or honey. It adds sweetness but also provides a little fiber and protein, unlike other sweeteners. I like to make a big batch ahead of time and use it throughout the week.

Date Sauce

Ingredients:

• 20 pitted dates
• ¾ cup hot water
• 1 teaspoon lemon juice

Directions:

1. Combine all ingredients in a blender and blend until smooth.
2. Store in an air-tight container in the fridge for up to 2 weeks.
3. Enjoy as a substitute for other sweeteners.

Whatever variations of the Strawberries and Cream Overnight Oats recipe you decide to make, there are still many nutritious ingredients packed into it. Let’s explore some of the potential health benefits of a few key ingredients.

Benefits of Oats 

Oats are the main ingredient in this recipe. They are a good source of whole grains, which is one of the cornerstones of a whole foods, plant-based (WFBP) diet. Whole grains are necessary to provide our body with healthy carbohydrates, which are then broken down to glucose, which is the body’s primary source of fuel. Whole grains, specifically oats are also a great source of fiber. There are two different types of fiber: soluble and insoluble. Soluble fiber is the type known for the benefits it can provide for heart health, such as helping to lower LDL cholesterol and reduce the risk for heart disease. Additionally, soluble fiber has a bulking action on stools, making it helpful when experiencing diarrhea. For more information about oats, check out this article from Harvard.

Benefits of Berries 

This recipe calls for strawberries, but it can very easily be made with any other type of berry, such as blueberries, blackberries, or raspberries. Whichever berry you choose, they can be a great source of healthy carbohydrates, just like we discussed with oats, as well as a source of both soluble and insoluble fiber. Because they are so high in fiber, this makes their glycemic index quite low, meaning that they won’t necessarily cause a dramatic rise in blood sugar, making them a good option for patients with diabetes. They are also rich in antioxidants, with strawberries being especially high in vitamin C, as well as having anti-inflammatory properties. For a list of other foods to help fight inflammation, check out this list from Harvard.

Benefits of Chia Seeds

Lastly, I would like to highlight the benefits of chia seeds. These small yet mighty seeds pack in the nutrition and are a great source of plant protein, fiber, and healthy fats. They are a particularly good source of omega-3 fatty acids, an essential fatty acid that plays many important roles, including brain and heart health. Additionally, because they are a source of protein, fat, and fiber, they can help to balance blood sugar. Flaxseeds and hemp seeds have similar benefits and can be easily substituted in this recipe to give you some variety.

Weekly Challenge

As you can see, there are many great reasons to choose overnight oats for breakfast. They are easy to make and packed with nutrients. This week, make it your goal to consume oatmeal for breakfast, whether it is in the form of overnight oats, oat groats, slow-cooker oats, you name it. The possibilities are endless.

By Kelsie White Kelsie is passionate about helping others adopt healthy lifestyle practices through sharing nutrition education and setting goals. She believes that optimal nutrition is essential for health and well-being and may look different for each individual. This is why she values getting to know each of her patients and what motivates them. Kelsie grew up in Washington state and completed a Bachelor’s Degree in Health Promotion at Walla Walla University prior moving to Southern California. She most recently attended Loma Linda University, completing a Master of Public Health in Nutrition and Dietetics. Kelsie enjoys spending time with her husband and dog, and activities such as hiking, playing volleyball, cooking, baking, and reading