Blair Kalivati
Jul 20, 20202 min
I was speaking with a beautiful group of women at one of my most recent workshops and stumbled upon the topic of mornings and how they can be a busy, chaotic and stressful time.
One of these incredible women bravely admitted that she will often skip breakfast as she is so time poor in the mornings.
Sound familiar?
As a Mum of three I get it sister!
Wouldn't it be great if we could just wake up to a nutritious breakfast that is ready to eat!
Well, lucky for you there is no magical little fairies required.
You simply have to embrace the blessing that is overnight oats!
Oats are a whole-grain food, known scientifically as Avena sativa and are among the healthiest grains on earth! They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Half a cup (78 grams) of dry oats contains:
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
1 Part Oats
1 Part Milk
(My preferred milk is coconut)
Add your oats and milk to your container of choice (if you know me at all you know I'm reaching for a glass jar) stir, cover and leave in your fridge overnight.
Just like magic it will be ready and waiting for you in the morning!
This little nutritious beauty
can be enjoyed cold or warm
depending on your personal preference.
When it comes to the world of overnight oats the world is your oyster!
Whether you want to keep it simple, make it sweet or stick to savory the possibilities are endless!
HERBS AND SPICES
Chinese five spice, ginger, nutmeg, cinnamon, turmeric, lemongrass, fenugreek, cloves, allspice, vanilla etc.
FRUIT AND VEG
My go to fruits are dates and berries when I'm wanting something sweet and I also love grated zucchini and grated carrot for a more savory breakfast.
NUTS
Shredded coconut, almonds, hazelnuts, peanuts etc
SPREADS
Peanut butter, tahini etc.
SEEDS
Chia, hemp, pumpkin, sunflower, linseed etc.
SWEETENERS
Honey, rice malt syrup, maple syrup etc.
SUPPLEMENTS
Medicinal mushrooms, tonic herbs, greens powders, maca powder, protein powder etc.
YOGURTS AND KEFIRS
Coconut yoghurt is our go to in our house.
CACAO & CAROB
Cacao powder, cacao nibs, carob powder or carob buttons etc.
Why not explore my meal plan membership!
A weekly dinner menu
Recipes for all meals included
A full shopping list
Video tutorials
Access to a private support group
A sixty minute live coaching chat with me
Ways to alter recipes to suit your dietry needs
Tips and tricks for organisation, fussy eating and more
I'll meet you there