• Noelle DeSantis, MS, RDN

Berry-licious Overnight Oats

Updated: May 17, 2018




Oatmeal is a great breakfast option for many reasons. It helps regulate blood sugars, provides prebiotics for the microbiome in our gut, supports heart health by lowering LDL cholesterol and provides nutrients that promote heart health. Additionally eating oats is associated with a decreased risk of obesity, and metabolic complications associated with obesity. It contains beta-glucans (fiber), which help slow down digestion, allowing the release of hormones that signal satiety (or fullness) and increased nutrient absorption. Importantly oats make a delicious breakfast! The key is to avoid oatmeal that is high in added sugars which sabotage the benefits of eating oats.


Don't have time to cook oats in the morning, because like me, you like to hit your snooze button and get just a few more minutes of precious sleep? Overnight oats may just be your new best friend!


This Berry-licious Over Night Oat recipe takes about 5 minutes or less of preparation, and the flavors meld together overnight while you get your beauty rest.


Additionally, this recipe provides probiotics, a perfect pairing for the prebiotics (oats and berries). Oats provide prebiotics, which are food for your probiotics. The product of fermentation of the prebiotics by you healthy bacteria are short chain fatty acids (SCFAs). SCFAs not only promote gut health, they help regulate immune health as well!



Recipe

Serves 2


Ingredients:

  • 2/3 cup Old fashioned rolled oats

  • 1 1/3 cup 1% Plain Kefir

  • 1/4 tsp ground cinnamon

  • 1/4 tsp ground vanilla bean

  • 1 1/2 cup Frozen berries

  • 1/8 cup unsweetened coconut flakes

  • 1/4 cup nuts (I used almonds)



Directions:

1. In a large bowl combine the first four ingredients and mix well to ensure even distribution of flavorings.

2. Once everything is mixed well, top with your berries and coconut flakes.

3. Cover and place in the refrigerator. (If you know you will need to take your breakfast to-go simply portion into two mason jars or tupperware containers).

4. Allow magic to happen while you sleep.

5. Top with chopped nuts and ENJOY!

This recipe is super easy, and can be modified to fit your dietary needs.


Need to eat gluten free, no problem. Be sure to buy oats that are labeled as gluten free.


Avoiding dairy? You can use dairy free yogurt, such as soy, almond or coconut yogurt. Please be sure to read the labels and choose low or no sugar added. I recommend buying plain yogurt, regardless of which you choose.


Want to bump up the protein? Use Greek yogurt in place of Kefir, or add a little peanut butter in the mix.



There are countless ways to enjoy Over night oats! And with summer just around the corner, I will be enjoying my cool oats on the regular.



This breakfast is an excellent source of fiber, protein, Vitamin C, and Calcium. It contains zero grams of added sugar. At 340 calories, it can also fit in a weight loss dietary plan.

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Buffalo Nutrition and Dietetics PLLC

at DENT Neurologic Institute

3980  Sheridan Dr. Suite 401

Amherst, NY

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© 2018 by Noelle DeSantis.