PINOY MEAL PLANNING SERIES: OVER NIGHT OATS IN A JAR

Do you constantly have meal planning dilemma wherein every day is a struggle for you to decide what meals to prepare for your family? Or you just simply want to start eating healthy.

The next time you meal plan please include over night oats in your list. Healthy na it is so easy to prepare pa! Let me share you my own recipe. Currently me and my husband’s favorite go to breakfast that saves me from the hassle of preparing hardcore breakfast in the morning.

Choco Banana Peanut Butter Over Night Oats

Ingredients:

  • Mason jar/s
  • 7 tablespoon of whole grain rolled oats (this is the healthy option of oats)
  • 1 tablespoon of chia seeds or flax seeds
  • 2 table spoons of plain yogurt
  • 1-2 tablespoon of peanut butter
  • 1 tablespoon of cocoa powder
  • 1/2 cup of skim milk (your choice it can be either soya or almond milk)
  • 1 medium size banana sliced
  • 1 tablespoon of honey

Directions:

  1. In a jar, soak the oats in milk.
  2. Add all the ingredients except for the banana slices.
  3. Mixed all the ingredients.
  4. Topped with slices of bananas and drizzle with honey.
  5. Cover the jar and refrigerate it over night
  6. Double or triple the recipe for multiple servings.
  7. The over night oats based on my own experience can last up to 2-4 days when stored inside the refrigerator.

All the ingredients are loaded with all the essential vitamins and nutrients that your body needs!

Rolled Oats

Rolled oats are traditionally oat groats that have been dehusked and steamed, before being rolled into flat flakes. Whole oats are the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.

Plain Yogurt

Plain yogurt is one of the most popular fermented dairy products in the world, made by adding live bacteria to milk. Yogurt is a rich source of protein.

Peanut Butter

Peanut butter is a food paste or spread made from ground dry roasted peanuts. Peanut butter serves as a rich source of vitamin E and niacin, or vitamin B-3. Vitamin E controls inflammation in your body, aids in healthy cell-to-cell communication and helps prevent tissue damage through its role as an antioxidant.

Chia Seeds

Chia seeds are unprocessed concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.

Cocoa/Cacao Powder

Cocoa Powder contains flavonoids, which are known to help lower blood pressure and improve blood flow to the brain and heart. With fewer than 15 calories per tablespoon and containing almost no fat, cacao provides a strong chocolate flavor without the guilt.

Skim Milk

Skim milk is loaded with protein, calcium, phosphorous, vitamin D and vitamin A.  Packed with essential nutrients but fairly low in calories.

Banana and Honey

Banana favorite food from infants to elders. They are a good source of both vitamins and minerals, as well as fiber.

Honey is a sweet, viscous food substance produced mostly by bees.  It can help with everything from low energy to sleep problems to seasonal allergies, weight-loss when compared to diets containing high sugar and it also good for the skin.

 

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