Considering how often I eat overnight oats (averaging 5 times per week for the last 2 years) it is amazing I have only mentioned them twice, once in passing, and once with a recipe. I have my favourite version, which includes banana, oats, ground flax, chia seeds, unsweetened almond milk, and almond butter. I have substituted banana with raspberries and blueberries, I've added shredded unsweetened coconut, chopped almonds, hemp seeds, cinnamon, jam, and vanilla extract, and I've also come up with an 'overnight oats in a flash,' where you cook some oatmeal in the morning, allow it to cool, and then add all the fix in's just like overnight oats.
Have you heard about the importance of omega-3's fatty acids? While I have always been a fan, lately I have read more into the subject, particularly the omega-6 to omega-3 ratio (Maybe one day I will write a post about it but not today). Let's just say it made me really want to up my omega-3 intake. Omega-6 fatty acids are everywhere and you really need to put in some effort to increase omega-3 consumption, especially being a vegetarian and not eating fish. Vegetarian sources include nuts, flax, hemp, and chia seeds. The best sources which have much more omega-3 fatty acids than omega 6's, are flax and chia. Hence why I like to load my overnight oats up with those seeds. Which lead to this version of overnight oats.
Omega-3 Loaded Vegan Overnight Oats
1 banana, chopped
2 tbsp chia seeds
2 tbsp ground flax seeds
2 tbsp large flake rolled oats
1 cup non-dairy unsweetened milk (Soy or almond work well here)
1 tbsp almond butter
1. The night before, mix together the first 4 ingredients in a bowl. Cover and refrigerate overnight.
2. In the morning, give the mixture a stir and add some more milk to reach desired consistency.
3. Top with your choice of nut butter.
I don't normally include (or even calculate) nutritional information but his recipe here has an awesome nutritional profile for breakfast and I thought I would share it.
carboydrate 50 g
fiber 15.6 g
saturated 2.2 g
omega-3 5.7 g
omega-6 4.0 g