Today we bring you the new best way to start your morning 🙂
Aka peach walnut overnight oats. This breakfast takes about 6-8 hours total to make. BUT this does not mean you have to get up at 2 am to make it. This is one of the easiest make-ahead recipes that only takes 15 minutes to throw together. All you have to do is mix the ingredients (↓) together in a mason jar or bowl, put it in the fridge overnight, and let the magic happen.
Before we chat about the ingredients, we want to note two things of importance:
You must use old fashioned rolled oats to make this. Quick cooking oats absorb more liquid than rolled oats and thus would change the thickness and consistency of the oatmeal.
The key to successfully making overnight oats is the ratio of liquid to oats. A general rule of thumb to follow is a ratio of 1:1, i.e. the same amount of liquid (whether it be milk, yogurt, a combination of the two, etc.) as oats. However, you can vary how much of each you include based on how thick you want your oatmeal to be.
So, we’re talking about overnight oats and so far we’ve said the word “oats” eleven times. The most important ingredient might arguably be… the oats?? (make that twelve times and counting) They provide soluble fiber which can help lower cholesterol levels. This type of fiber also helps keep you full longer since it causes food to take more time to move through your digestive system. This means no stomach growling in the middle of class or work at 11 am when you’re normally counting down the minutes until lunch time. Or is that just us?
In with the oats and almond milk, you’ll add chia seeds. These little guys are unique, becoming gelatinous in liquid and thickening up the oat mixture. They provide insoluble fiber- you know, the kind of fiber that makes you need a bathroom break. Both chia seeds and walnuts are high in omega-3 fatty acids which are important for heart health.
There are three spices in this recipe that create an impressive flavor combo: cinnamon, ginger, and nutmeg. Ginger has lots of digestive benefits, such as relieving nausea, which explains why ginger ale is so many people’s go-to drink when they have a stomach ache. Cinnamon has anti-inflammatory properties and can even lower blood sugar levels. Spices like these are such an important component of recipes because they are a great way to add flavor when you don’t want to have added sugar.
Including fruit in with the oats provides natural sugars. The mashed banana acts as a sweetener while still adding potassium and vitamin B-6 to the mix. Peaches give this breakfast the flavor of summer while supplying plenty of vitamin C.
With the end of summer creeping up on us, these overnight oats are the perfect way to savor the last moments!
Prep time: 15 mins; Total time: 6-8 hours
Serves: 1 (double or triple the recipe if needed!)
1/2 cup old fashioned rolled oats (1)
1 cup almond milk (you can use any kind of milk)
1 tablespoon chia seeds
1/2 ripe banana, mashed
1/2 teaspoon cinnamon
1/8 teaspoon ginger
1/8 teaspoon nutmeg
1/8 teaspoon allspice
2 tablespoons walnuts, roughly chopped
1 peach, diced
Drizzle of honey, optional
1. Combine oats, almond milk, mashed banana, chia seeds, and spices into a mason jar or medium tupperware container. Cover and place in the refrigerator overnight, about 6-8 hours. Storing the oats in the refrigerator for a little longer than this time frame is ok (max make ahead time is about 18 hours).
2. In the morning, cut peach and chop walnuts. Add them to the oat mixture and drizzle with honey for an extra touch of sweetness if desired.
(1) To make this recipe gluten free, use certified gluten free oats.