Chocolate layered overnight oats with berries

Oats are the perfect breakfast for the cooler days of the year. Prepared either as a warm porridge or as a to-go snack, oats are a wonderful, nutritious and affordable breakfast that you can customize depending on seasons so that it doesn’t become boring.

Another easy breakfast favorite: Avocado and Egg Open-Faced Sandwich with Roasted Tomatoes

Oats are also very potent in their nutritional value. They are packed with insoluble fiber which is a nutrient we tend to be very deficient in in our modern diets. Because of that they burn more slowly during the day and give us a balanced level of energy. A well prepared porridge is a source of good protein, complex carbs and a lot of minerals like manganese, copper, phosphorus, molybdenum and vitamin B1. 

What’s important about preparing oats is the process of soaking, which makes them much easier to digest and absorb these minerals. That’s why making soaking a habit is a crucial step when introducing oat porridge into your diet. 

What I really love about oats is that they are a cheap yet nutrient-dense food that can be customized in endless ways. Sometimes I also make a savory version with cheese and herbs and in summer I top heavily with fresh fruit. It is totally up to you to create your own favorite version and try all the nutritious and fun toppings like cacao nibs, seeds, nuts, vanilla, coconut chips, dried fruit, nut and seed butters or other super foods. It is your jar, make it a real treat!

Another great oat based, grab & go breakfast recipe: Healthy breakfast bars recipe: Banana Oat Bars

Type: breakfast, vegetarian
Prep time: 10 min
Cook time: 10 min
Serves: 1 

Ingredients:
1 cup rolled oats
1 banana
2 tsp raw honey
2 tsp cacao powder
pinch of salt
1 handful of frozen berries
optional bee pollen for sprinkling

Recipe:
1. Soak oats in lukewarm water overnight.
2. The next day, rinse well and separate into two small bowls.
3. Add 1 teaspoon of honey and a pinch of salt into each bowl.
4. Add cacao powder to one bowl and stir both well.
4. Put the light part in a jar that is comfortable for you to take away to school or work. Add a layer of banana slices and a bit of berries. Top with the chocolate layer and add more banana slices, berries and sprinkle with bee pollen.
5. Cover with the lid and enjoy during your day.

Notes:
Use whatever fruit you have in store. Wonderful seasonal options are kiwi, citrus, apples, pears.
If you are serving your children you can sub the cacao powder for carob, vanilla or cinnamon.

What are your favorite oat combos?



Via : https://boutder.blogspot.com

Comments

Post a Comment

Popular posts from this blog

How Often Should You Work Out Your Abs?

If you really want washboard abs, you've got to put the work in every day. Right? Actually, crushing your ab routine everyday might do more harm than good.  “People have the idea that if they do an hour of ab exercises that that’s going to chisel their abs and burn fat from that area—the old spot-reduction approach,” says Wayne Westcott, Ph.D., a professor of exercise science at Quincy College in Quincy, MA. But realistically, Westcott says you should train your core no more than three days a week. While by now you know that spot-reduction is a myth, when you overtrain your abs at lower intensities, core work becomes an endurance-type activity rather than a strength- and muscle-building activity, Westcott explains. Related: Don’t Miss These Nine Exercises That Will Fast-Track Your Six-Pack On top of not providing the intensity or recovery time needed to increase strength, too much training can also increase your risk of overuse and imbala...
Read more

How to Gain Weight the Healthy Way - Building Muscle, Curve Shape

An important part of fitness that’s covered much less than weight loss, is weight gain. Gaining weight takes strategy, consistency, and work. It might seem foreign to some people who have differing goals, but saying “just eat more!” to someone who is trying to gain weight is not unlike saying “just eat less!” to someone who needs to lose weight. Relationships with food can be complicated. How to eat to gain weight and muscle the healthy way Eat often - Try to eat 6 times a day; 3 meals and 3 snacks. Try to not let more than 2-3 hours pass in between eating. Related:  What should you eat before your workout? Best pre-work out snacks  Eat more - Adding an additional 500-1000 extra calories to daily intake would make for an increase of 1-2 lbs a week, though these variables will be impacted by the individual’s level of activity. It may seem a little intimidating to someone who is trying to eat more to gain weight but you can break the add...
Read more

140-Pound Woman Joins The 1,000 Club

From nothingness, the universe was created. From a simple caterpillar, a butterfly emerges. A dorky teen grows up to be a fashion model, or a bodybuilder. The one constant in life is change, and in our  Transformation of the Week  series, AskMen is celebrating men and women who have turned their lives around through dedication, commitment and hard work. Is that you? Email us your story and pictures at askus@askmen.com and you could be featured next week! Reaching the 1,000-pound club is an impressive feat for any lifter man or woman. It is essentially a standard by which many lifters measure themselves to be “strong.” To join the club, add the total weight you can lift in a squat, bench press and deadlift. If the total is more than 1,000, you’re in. And if you’re not in, it does not mean you’re weak. In fairness, that’s a damn lot of weight. Which made it all the more impressive when Gabrielle Tucker announced on a Reddit thread that she had...
Read more