Diabetes Blogs

Overnight Oats 3 Ways

It isn't news that oatmeal is one of the healthiest ways you can start your day. But if you're anything like me, it's not your favorite way. Ever since I was a little girl, the texture of oatmeal has been pretty darn gag-worthy. While I am learning to like it, this take on oatmeal might make it a bit more palatable for those who don't love it. And if you loved it already? Well maybe this is even better!

overnight oatmeal

Oatmeal is considered a power food for a number of reasons. It boosts energy, supports weight loss and heart health, AND drum roll please... helps lower risk of type 2 diabetes! And for those of us who are managing type 1 or type 2 diabetes, oatmeal has been proven to help stabilize blood sugars.

As a big Pinterest fan, I've pinned dozens of "overnight refrigerator oats" recipes. But what I have created with these three oatmeal variations are breakfast dishes that are a little higher in protein and lower in sugars. All three recipes have the same base: almond milk, oats, chia seeds, Siggi's yogurt, and honey. But they have slightly different nutritional benefits.

I was pretty excited to discover Siggi's Icelandic Skyr a few months back, as yogurt is a regular part of my breakfast routine. Before discovering Siggi's I was typically eating Greek yogurt in the morning with something mixed in such as fruit or paleo granola. Like Greek yogurt, Icelandic Sykr is much higher in protein and lower in carbohydrates than traditional yogurt or Greek yogurt. In fact, 1 serving of Siggi's has 14 grams of protein with only 100 calories and 11 grams of carbohydrates. It's a bit thicker and much more tart than Greek yogurt, but tastes great with fruit mixed in. Yogurt of any kind is absolutely worth incorporating into your diet; the live active cultures in yogurt (good bacteria, if you will) can help promote a healthy digestive tract and strengthen your immune system.

Pictured here: Berries & Cream Overnight Oats

You'll notice that two variations below have something called freeze dried acai powder. This stuff is amazing! You can find it anywhere from Whole Foods to Amazon and it can be used a million different ways. I use it in these overnight oats, but I bought it originally to mix in to my protein shakes after the gym. Acai berries are extremely high in antioxidants, which help to fight off cancer causing agents. These antioxidants have also proven to help normalize your body's metabolic pathways which can lower the risk of heart problems as well as the risk of developing type 2 diabetes. Other benefits include reduction of inflammation in the body and it can help to protect skin and other organs from premature aging. It is also recommended post-workout to help muscle recovery!

All three recipes, as mentioned contain chia seeds as well as almond milk. Chia seeds are an added source of protein. They are also the highest plant source of omega-3s! Almond milk contains both calcium and vitamin D, both necessary for bone health. It also contains 50% of the recommended daily value of vitamin E, for gorgeous skin, AND it is much lower in carbs than regular cow's milk so it has very little impact on your blood sugar levels.

Each of the following recipes make 1 serving. Once you mix the ingredients (in a tupperware or Mason jar) seal off the container and place in the regrigerator overnight. Prepared oatmeal can be store in the refrigerator for up to 5 days. 

Berries and Cream Overnight Oats

1/2 cup of rolled oats

1/3 cup of unsweetened vanilla almond milk

1 tbsp. chia seeds

2 tbsp. Siggi's Vanilla Icelandic Skyr

1.5 tsp. of freeze dried acai powder

1 tsp. honey

1/4 cup of sliced strawberries

Combine all of the ingredients in a bowl and mix well. Transfer to a storage container of your choice (I use little mason jars for this), and store up to 1 week.

Nutritional Facts Per 1 Serving: Calories: 300; Total Fat: 8.5 gramsCholesterol: 1.5 mg; Sodium: 83 mg; Total Carbohydrates: 50 grams; Protein: 14 grams

 

Tropical Overnight Oats

1/2 cup of rolled oats

1/3 cup of unsweetened vanilla almond milk

1 tbsp. chia seeds

2 tbsp. Siggi's Coconut Icelandic Skyr

1.5 tsp. of freeze dried acai powder

1 tsp. honey

1/4 cup of sliced banana

2 tbsp. unsweetened shredded coconut

Combine all of the ingredients in a bowl and mix well. Transfer to a storage container of your choice (I use little mason jars for this), and store up to 1 week.

Nutritional Facts Per 1 Serving: Calories: 386; Total Fat: 18.5 gramsCholesterol: 1.5 mg; Sodium: 87 mg; Total Carbohydrates: 55 grams; Protein: 15 grams

 

Pumpkin Pie Overnight Oats

1/2 cup of rolled oats

1/3 cup of unsweetened vanilla almond milk

1 tbsp. chia seeds

2 tbsp. Siggi's Pumpkin Spice Icelandic Skyr

1 tsp. honey

1/2 tsp. cinnamon

1/4 cup of honey roasted sliced almonds

Combine all of the ingredients in a bowl and mix well. Transfer to a storage container of your choice (I use little mason jars for this), and store up to 1 week.

Nutritional Facts Per 1 Serving: Calories: 443; Total Fat: 22.4 gramsCholesterol: 1.7 mg; Sodium: 102 mg; Total Carbohydrates: 52 grams; Protein: 18 grams

 

If you ask me, breakfast just got a little more exciting! Enjoy!

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