Peanut Butter-Banana Overnight Oats
As you know from PAVE the Way for Success, planning is the key step that needs to occur when it comes to a healthy lifestyle. We’ve all heard breakfast is the most important meal of the day. Yet why do 31 million adults in the US skip breakfast, according to the Morning MealScape 2011 study? And the #1 reason WHY they’re skipping? Time.
Not having time to eat is like saying you don’t have time to go to the bathroom or sleep. These are all key functions our body needs to survive, and yet, I have worked with plenty of people who wait as long as possible to do any of those things. Time is a funny thing – we can’t see it, and yet it rules over our lives like some Big Brother Overlord. But there is a way to fight against time, and our greatest weapon is PLANNING.
When it comes to breakfast, everyone has time to eat something. But, more often than not, those who are attempting to eat breakfast may be eating the wrong things due to convenience or are just over-hungry from going too long. And that is a recipe for disaster.
Hitting up your local drive-in for a coffee and 2 donut special? Fueled up on a pork roll, egg, and cheese on a bagel while stopping to gas up your car on the way to work? A protein shake consisting of powder and water? All these fast “breakfasts” you’re attempting are not providing adequate nutrition or keeping you full. Which is why you’re feeling hungry again in an hour. This off-sets a dangerous spiral that can lead to overeating (or even under-eating), which causes your body to pack on the pounds rather than fuel your brain and muscles.
There’s a lot of breakfast choices out there. Now it’s time to make the smart choice to help set you up for success the rest of your day. One that I frequently recommend to clients is Overnight Oats, a base of yogurt, milk and oats that can have just about anything added to it including fruit, nuts and seeds. And once my clients try them, they are in LOVE. Many people have their favorite combos they stick with, and others will mix it up. The carbs provided in this power breakfast provide the energy the body needs to get going and stay alert all day long.
The beautiful thing about overnight oats is they provide a healthy source of fiber, protein, and calcium that helps keep us feeling fuller longer. And all that’s involved is less than 5 minutes of your time to prep! Place you’re ingredients in a container, stir, go to bed, and breakfast is waiting for you when you wake up. I prefer using Mason jars instead of plastic containers because it doesn’t run the risk of absorbing potentially harmful substances that may be found in plastics.
Kefir is a major source of probiotic that has been around for centuries and is one of the oldest cultured milk products. Probiotics help to maintain healthy gut function which leads to more efficient digestion and keep us regular. A healthy gut has also been linked to helping immunity, so probiotics from natural sources (not supplemental pills or powders) is truly a one-two punch! Siggi’s makes an Icelandic style of kefir called filmjolk, which is a high protein and low sugar product. One 8-oz glass provides almost the same amount of protein, carbs, and calcium as a glass of milk, with the added benefit of probiotics. Adding kefir to your overnight oats provides a thickness that’s a nice compromise between yogurt and milk.
RECOMMENDED ITEMS: Mason Jars
- 1/2 C rolled oats
- 1/2 mashed ripe banana
- 1/2 C Siggi's plain filmjolk or any plain kefir
- 1/4 C nonfat milk
- 2 TB natural peanut butter
- 1/2 TB chia seeds
- 1/2 TB hemp seeds
- 1/4 tsp vanilla extract
- 1/4 tsp cinnamon
- 1/2 tsp honey
- Options Toppings: berries banana slices, almonds, chocolate shavings, coconut flakes, additional cinnamon, nutmeg
- Place all ingredients except toppings in an air-tight container and stir to combine. Allow to sit overnight. Add any additional filmkolk or milk to achieve desired consistency. Add toppings of choice and enjoy!
1/2 C= 330 calories, 12g fat (2g sat fat), 45g carbs, 7g fiber, 14g protein, 46 mg sodium (Source: SELF Nutrition Data)
DISCLAIMER: All opinions are my own and are not influenced or biased by any third parties. I am not compensated for mentioning any specific brands or retailers on this blog.