Cherry Vanilla Overnight Oats

As you all know, I have been on a bit of an overnight oats kick lately.  A bit behind the trend, I'm aware, but, then again, I've never been super trendy.  These have been such a time-saver in the last month, though!  With work fully underway in its busiest time and my Junior League commitments still going strong I need something quick and easy but that still tastes delicious and leaves me satisfied.  I will say it's a toss-up between these and my SunButter Banana Oats for which I like best.  The SunButter oats are a bit more savory, while these definitely have that fruiter juicier taste from the cherries and the yogurt.  I have resolved to alternating for the time-being because I really love them both.  I can keep these in the fridge for a quick breakfast in the morning or a part of a heartier snack. 

Not only are these great for a basic breakfast but these oats could also be a great post-run or post - workout meal or snack (depending on who you are and what type of athlete / exerciser you are) due to their combination of protein and quality carbohydrate.  The protein in this dish is helpful to repair any large or small tears in our muscle as a result of exercise and the carbohydrate repletes drained glycogen (stored carbohydrate) stores and provides the body with more energy.  A body receiving a post- intense - workout meal without carbohydrate may end up having to use protein for energy instead, which could hinder maintaining or building lean muscle.   So, in short, this dish provides the protein the body needs to repair and build muscle and the carbohydrates it needs for energy and to spare protein.

This could be a good post-workout breakfast for early morning exercisers, especially if it's hard to eat something first thing.  If you're someone who has trouble eating before early morning practices grab something simple like a piece of fresh fruit, dried fruit or dry cereal prior to your workout and make sure to refuel with a balanced breakfast of protein & carbohydrate like these Cherry Vanilla Overnight Oats!  And if you're an athlete that needs more than this post-workout try doubling the ingredients or add an egg or two on the side!

Happy Fueling!

Taylor

OH SO SIMPLE CHERRY VANILLA OVERNIGHT OATS

Makes 1 serving (1 "jar")

INGREDIENTS:

• 1/4 cup + 3 tablespoons rolled oats

• 1/4 cup 1% milk

• 1/2 cup frozen halved cherries (they came whole and I cut them in half w/ a sharp knife)

• 1/4 cup cherry yogurt (I love mine with Siggi's 2% black cherry yogurt!)

• 1/8 teaspoon pure vanilla extract

DIRECTIONS:

To a small or medium-sized mason jar* add ingredients in the following order:

1. 1/4 cup rolled oats

2. 1/4 cup 1% milk

3. 1/4 cup frozen halved cherries

4. 1/4 cup black cherry yogurt

5. 1/8 teaspoon vanilla

6. 3 tablespoons rolled oats

7. 1/4 cup frozen halved cherries

* my sister - in - law puts her in saved salsa jars , which I think is a great idea too!  I'm trying it next time!

 

WHAT'S IN THIS??

Rolled Oats:  fiber, iron, vitamin D, thiamin, phosphorus, magnesium, protein, carbohydrate

1% milk:  protein, calcium, vitamin A, vitamin D, riboflavin, vitamin B12, phosphorus, carbohydrate

Yogurt: protein, calcium, carbohydrate

Cherries:  fiber, carbohydrate small amounts of vitamin C & calcium;  currently being studied for their potential possible positive influence on inflammation and post-exercise soreness!

NUTRITION INFO (per serving)

265 calories;  15.75 g protein;  42 g carb;  7 g total fat (1.5 g sat, 0 g mono, 1 g poly);  4.5 g fiber;  21 g sugar (0 g added); 253.5 mg calcium;  95 mg Na;  1.75 mg iron

Sun Butter Banana Overnight Oats

SUN BUTTER BANANA OVERNIGHT OATS

A SIMPLE START TO LIFE'S CRAZY MORNINGS

Hi friends!  Hope your 2018 is off to a wonderful start.  This month, I have kicked things off by experimenting with new breakfast possibilities.  As I mentioned in a previous IG post, I have always been a breakfast eater but sometimes, when pressed for time, it's not always the most substantial breakfast I could have.  So this month I have been making it more of a priority to get a substantial (yet still quick and simple) breakfast - one that really tides me over until lunch.  After the first week of these more substantial breakfasts, just as I suspected, I have been much more productive during those morning hours (which is great, because mornings are my favorite).  Not only that, but I am not ravenous for lunch so can make the best choices that I know will fill me up and give me energy through the rest of my workday  (v.s. feeling lethargic and worn out at 2 p.m.).  It even makes those afternoon workouts better!

You may be asking, "What do you mean by 'substantial'"?  Well, by "substantial" I mean a breakfast that contains at least10 - 20 grams of protein, some quality carbohydrate, whether that comes from fruit, yogurt or whole grains, and / or some healthy fat.  My breakfasts this last week consisted of scrambled eggs and fruit, high protein yogurts with my current favorite Purely Elizabeth blueberry granola and some fruit, and several overnight oat varieties, including this new discovery, my SunButter Banana Overnight Oats.  I know, I know, overnight oats are old news.  I'm well aware.  However, as popular as they have been, I'm just now jumping on board.  I've played with different flavors, including a blueberry variety and a cherry one that is packed with flavor, not to mention the nutritious benefits!  I'll certainly give you details on these other satisfying varieties but today it is all about this Sun Butter Banana variety that has earned a spot for itself on my "breakfast go-to" list.

This bowl is full of quality carbohydrates from the milk, oats and banana, packed with protein from the oats, milk and SunButter, full of fiber from the banana and oats, and offers some healthy fats from the SunButter.  This one-bowl-breakfast keeps me full and energized until lunch and all I have to do in the mornings is take it out of the refrigerator and stir all of the layers together.  Perfection!

So, here you go - my recipe for this SunButter Banana Overnight Oats.  I hope it simplifies and fuels your morning and, for those non-breakfast eaters out there, gets you on the breakfast eating bandwagon. 

Happy Fueling!

Taylor

SUNBUTTER BANANA OVERNIGHT OATS: 

A SIMPLE TO LIFE'S CRAZY MORNINGS

INGREDIENTS:

• 1/2 cup rolled oats*

• 1/4 cup 1% milk

• 1 small (6" - 7" long) banana, cut into two halves.

• 1/8 teaspoon ground cinnamon

• 2 tablespoons 1% milk

• 1 tablespoon sunflower seed butter (I used SunButter here) or other seed or nut butter

* I recommend the regular rolled oats.  Steel cut may not soften enough over night and still be tough in the morning and the quick cooking oats may get too mushy.

DIRECTIONS:

In a small bowl or on a cutting board, mash 1 of the banana halves.

1. To a medium size container or mason jar add 1/4 cup dry oats.

2. Add the 1/4 cup milk.

3. Add the mashed half of the banana.

4. Add 1 tbsp seed, peanut or nut butter, spreading as evenly over the mashed banana layer as you can.

5. Sprinkle cinnamon over the seed/peanut/nut butter layer.

6. Top cinnamon with 3 more tablespoons of dry rolled oats.

7. Add 2 tablespoons of milk.

8. Seal the jar / container with its lid.

9. Place in the refrigerator over night.

10. In the morning, top the oats with sliced bananas from the remaining half of banana.

11. Serve and enjoy!

WHAT’S IN THIS?

Oats:  fiber, iron, vitamin D, thiamin, phosphorus, magnesium, protein

Milk:  protein, calcium, vitamin A, vitamin D, riboflavin, vitamin B12, phosphorus

SunButter:  mono & polyunsaturated fats, fiber, iron, niacin, protein, vitamin E, folate, phosphorus, magnesium, zinc, copper, manganese

Bananas:  potassium, vitamin B6, vitamin C, manganese

Cinnamon:  manganese and a little calcium

NUTRITION INFO:

380 calories;  12 g protein;  58 g carb;  13 g total fat (2 g sat, 7 g mono, 3 g poly);  8 g fiber;  19 g sugar (0 g added);  5 mg cholesterol;  155 mg calcium;  743 mg potassium;  103 mg Na;  3 mg iron;  145 mg magnesium;  3 mg zing;  381 mg phosphorus;  1 ug vitamin D;  

Warm Apple Cinnamon Waffles + a Few Facts on Fiber

Recently I have been working on a couple of articles - one illustrating ways to increase protein at breakfast and one illustrating appetizing breakfast, lunch and dinner options with fiber.  While I have not yet finished the posts (stay tuned), I have come up with a super simple, warm and delicious way to start my day.  What I liked about this discovery was that not only did it provide me with a new quick and simple recipe but it also tied in with some common questions I get from clients, allowing me to provide a teaching point or two along with my recipe.   

So, before I share this recipe with you I want to talk a smidge on the topic that inspired today's recipe and that is the topic of FIBER.  I know, super thrilling.  Don't worry, the recipe is much more exciting :) Fiber - how much do we need and why do we need it?  Well, if you're a female between 18 and 50, you want 25 grams a day.  If you're a male between 18 and 50 you want 38 grams a day.  Men over 50 want 30 grams a day and women over 50 want 21 grams a day.  Fiber does all kinds of great things for us like promote a healthy gastrointestinal system, help lower our cholesterol, keep our blood sugars steady, and help us feel full.  Fiber can be SOLUBLE or INSOLUBLE and I have explained the differences below.  While some foods are higher in one type of fiber than the other, both forms are usually present to some degree.  As a general guideline, I wouldn't overthink it - just make sure you get a variety of these fiber-filled foods each day.

Soluble fiber attracts and absorbs water during digestion, which helps slow digestion and, therefore, keeps you fuller longer and keeps blood sugars steady (slower digestion means slower release of glucose into the blood stream).  This is also the fiber that has been found to help lower our blood cholesterol because it can bind to LDL, which is then removed from the body with the fiber. Soluble Fiber is found in foods such as: oat bran, oatmeal, barley, nuts, seeds, beans, lentils, peas, apples, pears and blueberries. It is also found in psyllium, which is a popular fiber supplement.

Insoluble Fiber adds bulk and helps move everything through your stomach and intestines.  It also helps create a feeling of fullness, which can aid in weight management.  Insoluble fiber is found in foods such as: wheat bran, vegetables, seeds, nuts, and whole grains.

Now that I've dazzled you with the sciencey stuff, I want to share with you the yummy breakfast creation that came from this.  I was trying to think of a recipe that I, and hopefully others, could get excited about and one that would also be a good source of a fiber.  That is where this Cinnamon Apple SunButter Waffle came about.  I played around in the kitchen trying to think of ways to mix textures as well as flavors and I was so pleasantly surprised after taking my first bite of this waffle.  You don't have to bake it at the end if you don't have time, but if you do have the time, I highly recommend it.  The first time I tested this I did not bake the assembled waffle in the oven and it was good, but baking it at the end is way better!  Throwing it in the oven at the end softens and sweetens the apples while getting the waffle a little bit crispier on the outside.  You basically get warm cinnamon apples on a waffle.  But not just a plain waffle - a crispy on the outside waffle spread with warm creamy Sun Butter (or peanut butter, almond butter, etc.).  All of this topped with crunchy granola, tart dried cranberries and a sprinkle of cinnamon makes it anything but ordinary. I can't wait to make another.  Mmmmmmmm. Hope you have the time to give this one a try! 

Happy Fueling!

Taylor

Warm Apple Cinnamon Waffle

Serves 1

INGREDIENTS:

• 1 whole grain waffle ( I used Kashi brand)

• 2 tablespoons SunButter (or your favorite nut or seed butter)

• 3 fresh apple slices (thinly sliced)

• 1 tablespoon dried cranberries

• 1/8 teaspoon ground cinnamon

• 1 tablespoon granola

DIRECTIONS:

1. Preheat oven to 350 degrees F.

2. Toast waffle in the toaster to desired doneness.

3. Once waffle is toasted, place on a baking sheet and spread the SunButter over the top.

4. Layer apple slices flat across the Sun Butter.

5. Sprinkle the cranberries, cinnamon and granola over the apples and Sun Butter.

6. Place baking sheet in the preheated oven, baking waffle for 10 to 15 minutes.

7. Remove waffle from oven, serve and enjoy!

 

NUTRITION NOTES:

waffle... fiber, protein, iron

sun butter... protein, fat (majority poly and monounsaturated fat), magnesium, phosphorus, iron, zinc, copper, manganese, vitamin E, vitamin B6

apples... fiber, vitamin C

cinnamon... manganese, calcium

KIND granola.... protein, fiber, iron

NUTRITION FACTS, per serving:

Calories 340  |  Protein 9.5 g  |  Carbs 63 g  |  Fat  21.1 g total (5.3 g sat)  |  Sodium 158 mg  |  Fiber 10 g  |  Calcium 100 mg