OVERNIGHT BANANA & PEANUT BUTTER OATS
“The oat is the Horatio Alger of cereals, which progressed, if not from rags to riches, at least from weed to health food.” – Waverley Root
Life can be so fast paced, that we often don’t have the time to prepare a delicious, nutritious breakfast to keep our body and brain working at optimal functioning levels for the day ahead. However, with a small amount of meal prepping, we can give our body the fuel that it needs to have a successful energetic day, with just a few simple ingredients. So, if you like oats, but just don’t have the time to make them in the morning, then this quick and easy recipe is perfect for you.
Creamy peanut butter and banana overnight oats is packed with healthy fats from peanut butter and chia seeds, among other beneficial foods. They are perfect for both kids and adults and can last several days in the fridge, which means making them in batches for the busy week ahead, is an added bonus. There’s absolutely no cooking required. Just stir everything together the night before and then sprinkle the final toppings, in the morning. By replacing traditional milk with a nut milk of your choice, it’s also vegan and dairy-free, making it healthier than the average breakfast or snack. There’s just one tablespoon of maple syrup or as an alternative you could use organic raw honey. The sweetness in this breakfast is all about personal taste, so feel free to experiment with it as long as you use a liquid sweetener.
What are overnight oats?
Overnight oats are simply soaked in liquid overnight until they expand and “cook”. In this recipe, the oats soak up the milk and yogurt to create the creamiest texture, and the banana adds a natural boost of sweetness, which should help keep you full and satisfied after breakfast. If you have a gluten intolerance or sensitivity, simply use gluten-free rolled oats. Prepping takes only about 10 minutes for this recipe.
What’s in the recipe?
Here’s everything you will need:
- Banana: 1 ripe banana for making the mixture and an extra ½ banana for slicing, should you choose to have more potassium in your daily diet.
- Milk: I use 1 cup of coconut milk, but you can choose whichever one you like, as they all work beautifully.
- Vanilla Extract: For that sweet flavour and smooth aroma you just need 1 teaspoon.
- Cashew Yogurt: I like this dairy free option, but you can also use a natural yogurt. 2 -3 tablespoons is more than enough.
- Rolled Oats: My preference is 1 cup of gluten-free oats.
- Chia Seeds: The glue that combines everything together into a creamy, dreamy breakfast. Chia seeds have a ton of health benefits. They’re on my list of anti-inflammatory foods to eat as they’re so high in antioxidants; Omega 3’s and loaded with fiber. All you need is 1 tablespoon
- Peanut Butter: Any nut butter of your choice can be used, but having tried this with different nut butters, I think 2 tablespoons of peanut butter is the best flavour.
- Natural Sweetener: 1 tablespoon of maple syrup or raw organic honey is a good and healthier choice, but you can use any liquid sweetener.
Extra toppings - You can certainly add whatever you want once these are ready to eat, but the best combination with this recipe is extra slices of banana, a drizzle of peanut butter and a sprinkling of hemp seeds, crushed nuts and chocolate shavings or chips.
The general preparation time should only take about 10 minutes and the minimum amount of time you should allow the mixture to chill in the fridge is 4 hours. It’s always best to leave it overnight, but it’s ready in less time if necessary. As a tip, it’s best to leave the toppings until you are ready to eat your overnight oats, as the banana slices and nuts can turn soft.
How to prepare;
- Step 1: Mash the ripe banana and combine with the milk, yogurt, sweetener, peanut butter and vanilla extract, until they are nice and creamy.
- Step 2: Fold in the rolled oats and chia seeds, then cover the bowl or masons jar and place it in the fridge for at least 4 hours or overnight.
- Step 3: When you are ready to serve, top with slices of banana, nuts, peanut butter and chocolate chips.
This breakfast dish can be refrigerated in an airtight container for up to 5 days, which makes them portable and easy to enjoy during busy weekdays. Just give them a good stir if they’ve been sitting for a couple of days and/or add another splash of milk to give them that creamy consistency.
With so many toppings to add to this little sweet treat you can also meal prep it for the week with a different topping each day, so you never get bored of having the same dish and your body will reap the benefits of all that healthy goodness in one small dish. ENJOY!
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Remember…YOUR PATH TO HEALTH STARTS HERE…a small change today can mean a big impact tomorrow.
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The opinions expressed in this column are not those of Healthy Options Market. Individual articles are based upon the opinions of the respective author, who retains copyright. They are solely intended to spark discussion and the thought process behind issues pertaining to general health, wellness and are for sharing knowledge and information on research only. They are not medical advice. Always seek the advice of a Professional Healthcare Provider when making any decisions regarding your health.