Supercharged Overnight Oats

If you're looking for a satisfying, nutrient-packed breakfast to kickstart your morning, look no further than these Supercharged Overnight Oats.

Rolled oats: A source of fiber, particularly beta-glucan, which has been shown to support heart health and provide steady energy release throughout the day.

Seeds and chopped nuts (pumpkin seeds, sesame seeds, flaxseeds (always ground) chia seeds, walnuts, almonds, Brazil nuts): Packed with healthy fats, protein, fiber, and essential micronutrients like magnesium, selenium, and zinc. The chia seeds and walnuts, in particular, add a dose of omega-3 fatty acids, which are known to support brain and heart health.

Raw cocoa: Rich in antioxidants, particularly flavonoids, which help fight inflammation and support heart health.

Unsweetened soy milk: A great plant-based protein source that also provides calcium and vitamin D.

The Recipe: Supercharged Overnight Oats

Here’s the full recipe to make 5 jars of this nutrient-dense breakfast:

Ingredients:

• 1 cup rolled oats

• 1 cup mixed seeds and nuts (pumpkin seeds, sesame seeds, chia seeds, chopped walnuts, chopped almonds, Brazil nuts)

• 3 tablespoons raw cocoa powder

• 3 tablespoons raisins

• 2 tablespoons raw honey

• 2 cups unsweetened soy milk

  
  

Instructions:

1. In a large bowl, mix the rolled oats, seeds, nuts, raw cocoa powder, raisins, and honey.

2. Pour in the unsweetened soy milk and stir until everything is well combined.

3. Divide the mixture evenly into 5 jars (roughly 190ml per jar).

4. Seal the jars and refrigerate overnight. In the morning, your oats will be soft and ready to enjoy!

Each jar provides a nutrient-dense serving of roughly 200g.

Nutrition Per 200g Jar (Without Greek Yogurt and Berries)

• Calories: ~290-310 kcal

• Protein: ~9g

• Carbohydrates: ~20g

• Fiber: ~4.5-5g

• Fat: ~13g (Mostly unsaturated fats from seeds, nuts, and soy milk)

Elevate This Meal with Greek Yogurt and Fresh Berries

To make this breakfast even more balanced and satisfying, consider topping it with a generous spoonful of Greek yogurt and a handful of fresh berries. Here’s why:

• Greek yogurt adds an extra layer of creamy richness to your oats while boosting the protein content significantly. With its high protein and probiotic content, it supports muscle repair, gut health, and keeps you feeling fuller for longer.

  
  

• Fresh berries, such as blueberries, strawberries, or raspberries, are a low-calorie, high-fiber addition that brings a burst of flavor and antioxidants. Berries are particularly rich in polyphenols, which support overall cellular health and reduce inflammation.

The Combined Benefits

When you combine the oats, seeds, and nuts with Greek yogurt and berries, you get an even more balanced meal. The Greek yogurt adds protein and healthy fats, while the berries provide natural sweetness, fiber, and antioxidants. This combination slows down the digestion of the carbohydrates from the oats, raisins, and honey, helping to keep your blood sugar levels stable. The mix of fiber, protein, and healthy fats ensures sustained energy without the spikes and crashes associated with sugary breakfasts.

How to Enjoy

These overnight oats are perfect for busy mornings. Simply prepare the oats the night before, divide them into jars, and store them in the fridge. When you're ready to eat, top them with a spoonful of Greek yogurt and a sprinkle of fresh berries. For extra texture and flavor, you could even drizzle a little honey or sprinkle on some cinnamon.

In a rush? No problem. The individual jars are quick to grab for mornings on the go.