Overnight Oats

Overnight oats, or it could be called no cook overnight oatmeal, is not only super convenient, it is super nutritious and delicious. 

If you feel that your breakfasts could be healthier, overnight oats may solve your problem. Oatmeal is highly recommended by doctors and nutritionists because oats may help lower cholesterol, keep you regular, and help stabilize blood sugar. In fact, I've heard some doctors say it may be good to eat some oatmeal everyday!

This basic recipe contains lots of healthy plant-based protein, lots of fiber, good fats, and valuable nutrients. It's a super breakfast that is convenient and taste great. Eat in cold or warm it up (I eat mine cold).

 

I use simple rolled oats.   Of course the brand I purchase is certified gluten-free. Please note: Oats are naturally gluten-free, however they also may cross contaminate if grown near wheat or processed in a factory that processes wheat. Therefore to be safe, I always purchase oats that are certified gluten-free. 

So excited about my overnight soaked oats because they taste so darn  good. There is only a basic and you can use whatever ingredients you prefer. 

No more excuses! This is a very healthy breakfast that is easy and convenient! It's ready when you are and it can be a "grab and go" as well.. 

Kids Love It Too!

Kids can help or make their own overnight oats the night before. They love it because they get to choose their favorite ingredients. The great part is that in the morning a healthy delicious breakfast is already prepared and just waiting for them. 

The Basic Recipe 

3/4 cup of uncooked rolled oats (I use gluten-free)

1 and 1/4 cups of almond milk ( I use the 30 calorie one)

Berries (1/2 cup of blueberries, strawberries, or blackberries)

1/2 sliced banana or sliced kiwi 

1/2 teaspoon (or more) cinnamon

1/4 teaspoon of turmeric 

Other spices of your choice (I like a pinch or two or cardamom or a teaspoon or unsweetened cocoa)

1 teaspoon of ground flax seed or chia seeds

2 walnuts, chopped

Directions: 

Use a wide mouth mason jar or any wide mouthed jar. Add rolled oats, nut milk, spices, seeds, and chopped nuts. Add berries and fruit of choice. I like cover with a lid and store for up to 3 days in the refrigerator. You can eat it with a spoon directly out of the jar cold or warm it up if you prefer.

My Notes: 

1. Time Saver: Make multiple jars at a time. This recipe will last for three days in the refrigerator. 

2. Snack: Overnight oats are great to keep in the refrigerator as a quick healthy tasty snack too. 

3. After School Snack: Overnight oats are a nutritious after school snack. 

4. Vegan, gluten-free, oil-free, soy-free ( do not use soy milk if you want it to be soy free- use almond or cashew milk)

Peanut Butter Banana Overnight Oatmeal

Looking for a healthy breakfast ? 
Overnight oatmeal can be highly nutritious, absolutely delicious and extremely convenient, and it doesn't even need to be cooked. You eat the oatmeal cold and creamy right out of the refrigerator- a plus during the summer when the weather is so hot!

Overnight Apple Pie Oatmeal

  

                      

Grated apple, grated fresh ginger, fragrant cinnamon, vanilla, organic oats, and nuts make this Apple pie oatmeal sensational and a healthy way to start the day.

Everyone says that breakfast is the most important meal of the day. I agree, and I also think what you start out eating, sets the tone for what you eat the rest of the day.

If  I start the day with fast carbs ( like pancakes ) ,  I feel bloated and crave more of the same all day long.

If I skip breakfast, then I end up really hungry and around 10:30 am and I start grabbing what ever is around

A good wholesome slow carb breakfast like oatmeal keeps my blood sugar stable and keeps me satisfied. ( Make sure you buy gluten free certified oats)

This recipe for apple pie oatmeal is fragrant  flavorful and healthy. It is a tasty mix of fruit and oats with  an aroma from the cinnamon and vanilla that is tantalizing. What's more, the recipe is quick and easy to make.

I've read many articles that say that oats are also good for helping to lower cholesterol. This oatmeal is high in fiber and rich in antioxidants. In addition,  cinnamon can help stabilize blood sugar and the walnuts and chia seeds provide some Omega 3's.

Since reading the scientific studies about how nuts can help reduce your risk of developing diabetes, I always add walnuts to my oatmeal recipes.

•   Why did I call the recipe apple pie flavored oatmeal? Because it contains many of the spices and ingredients of apple pie.

•  Are oats gluten free? Yes, only if you buy oatmeal  labeled " gluten free oats" which is found in most health food stores ( Trader Joe's has their own brand of gluten free oats) . Many with gluten intolerance tolerate gluten free oats; however, some may not. Organic oats are best! 

•   Which brand of gluten free oats do I buy? Gluten Free Oats

•  Why aren't all oatmeal gluten free ? I wrote a blog post about oats last year. To understand why you need to purchase certified gluten free oatsl  Read this

I make this recipe three different ways:

The absolutely most delicious way to make oatmeal is to make it overnight!

• Overnight oatmeal requires no cooking, so you have no mess and no pot to clean. 
• Overnight oatmeal is eaten cold, so it tastes more like a delicious parfait. 
• Overnight oatmeal is convenient because it's ready for you in the morning or for a real food snack anytime of the day. 
• You can make multiple containers so your entire family can enjoy. 
• You can make overnight oatmeal using different recipes for different flavors. I sometimes make blackberry or blueberry oatmeal or strawberry parfait oatmeal. 
• It's always healthiest to soak oats for best digestibility. So, overnight oatmeal is a good choice. 
• Overnight oatmeal is a perfect summer choice. 
• Overnight oatmeal is great for when you have overnight guests- serve it for breakfast

However, in the winter, you may want a nice bowl of hot oatmeal. I have a really fast method for when I am in a hurry and don't want a dirty sticky pot to clean.  To make the oatmeal quickly,  I just combine the boiling water with the oats in a mug and then add all the ingredients, cover and allow it to steep for 5 minutes. This oatmeal comes out a little looser, but I still like it.

If you don't mind cleaning the pot and like a thicker oatmeal, just follow the directions for cooking the oatmeal, and  it will be thicker and pasty like regular oatmeal.

This recipe makes oatmeal for one or you can double the oatmeal  and boiling water if you are making it for two, and adjust the other ingredients.
Make them to taste. Perhaps 6 walnuts , chopped for two people..

Ingredients:
1/4 cup of uncooked oatmeal ( I use certified gluten free oats)
1/2 cup water ( or vanilla flavored unsweetened almond milk)
1tsp cinnamon
1/4 tsp fresh ginger , grated
1 tsp real vanilla extract
1/2 "Delicious" apple, grated
3 walnuts, chopped
1 Tablespoon chia seeds
** for overnight oatmeal you can add 1/4 cup greek yogurt or coconut yogurt for vegans

Directions:
Overnight method: This is my favorite way of making oatmeal. You do not cook the oatmeal. You simply assemble and mix all of the ingredients in a cup or wide mouth small mason jar. Place in the refrigerator overnight. The oats will thicken, the flavors will mingle and the taste will be delicious. Please note that Overnight oatmeal is eaten cold. I love eating it this way in the summer months. I substitute almond milk for the water when I use this method. It tastes like a delicious cold parfait in the morning. I've made overnight oatmeal other ways with different fruit as well.

If you prefer to cook try this : Cook it Method 
Bring water to a boil in  a saucepan .
Add oatmeal and stir until it becomes pasty . Shut off heat and add remainder of ingredients. Stir and eat..

Here is another No cook fast  method:
Put all ingredients ( except water) in a mug. Add the boiling water, and let sit covered for 5-10 minutes . Stir and eat- ( this method makes a looser oatmeal)

                                             Blackberry Parfait Oatmeal Recipe ( overnight version)

Gather the Ingredients for the  oatmeal

Combine the ingredients with boiling water . The oatmeal will be looser oatmeal.

                                       
                         Since I'm the only one eating oatmeal on a weekday mornings, I make it for one.
                This recipe is well balanced and provides lots of nutrition with oats, fruit, nuts, and spices!
                                        Add some coconut oil or butter if you like.

This post may be shared some of the following

blog carnivals

Good Reads: 

Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health

Grain Brain- Dr. Perlmutter - How to achieve optimal brain health

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Oat Flour for Easy Waffles or Pancakes

Waffles or pancakes anyone? 

There is nothing easier or faster than making your own oat flour in the blender, and then making this simple no fuss 3 ingredient healthy recipe which can be used for delicious waffles or pancakes. 

Are Oats Gluten Free? Yes and No

We know that food made from wheat, barley, or rye and their products like couscous, durum, kamut, farina, seitan, atta, triticale, spelt, bulgur, semolina and einkorn  all contain gluten and should be eliminated on a gluten free diet, but
what's the story with oats? 

For years those with gluten intolerance or Celiac disease were instructed to eliminate oats from their diet. In itself, the oat grain does not contain  gluten. However, oats are frequently grown in fields in close proximity to wheat and barley which encourages cross pollination. In addition, oats are usually processed, milled, and transported in the same equipment as wheat and barley, thus oats can become contaminated with gluten during processing.

To be able to offer gluten free oats, some farmers have started to grow oats exclusively. These oats are processed separately from other grains and remain gluten free. Based on numerous studies, the conclusion is that many with Celiac disease or those with gluten intolerance can tolerate oats when they are not contaminated. However, there are some who still react to other irritants in oats. So, it is important to check with your doctor before trying gluten free oats.

Gluten free oats can be found in many health food stores, Trader Joe,  or can be ordered online.
Bob's Red Mill Gluten Free Whole Grain Rolled Oats, 32 Oz

Use certified gluten free oats for these recipes

Overnight Apple Pie Oatmeal Recipe

Weight Watchers  style Overnight Oatmeal Recipes

Healthy Oatmeal Breakfast Cookies

Disclaimer: The information on this blog is for educational purposes only. We are not doctors; always check with a qualified physician before making any changes in your diet. Although certified gluten free oats are considered gluten free, some individuals may still react. Check with your doctor before eating oats.

I am an affiliate for Amazon and receive a small compensation when you click and order through my blog. Thank you for helping defray the cost of running my blog.

Refrigerator Oatmeal ( Weight Watchers Style)

                              

Doesn't this easy to make refrigerator oatmeal look amazing? And so easy because you simply assemble, place in the refrigerator overnight and in the morning you have what tastes like a wonderful parfait. I call it Weight Watchers Style because it is about 4 points on WW.

Breakfast is said to be the most important meal of the day, yet many people skip it or eat something that is not very healthy because of lack of time.  Well, here is a solution 

This oatmeal recipe is actually not cooked, but is made by letting the mixture sit overnight in the refrigerator.

• There is no messy pot to clean 
• the oatmeal tastes amazing
•  It is extremely convenient
•  In the morning, when you are are in a rush, it is will be ready to eat or take with you.
• This is a great idea for kids as well because it is a nutritious high protein and high fiber breakfast.

Basically, you simply assemble the ingredients before you go to bed at night and in the morning you will have a nutritious breakfast that is creamy, thick, and flavorful.

It's so simple even your kids can make it. Why not make this breakfast treat the night before for your kids, your spouse, and yourself. In the morning even though everyone may be on a different schedules, everyone can help his/herself when he/she is ready..you can also make different flavor- fresh strawberry, blueberry, banana, - you choose.

Did I mention that you eat the oatmeal cold?  
You won't mind because it tastes like a delicious creamy parfait.

Are oats gluten free?
Only gluten free certified oats are gluten free ( oats that grow near wheat or other grains can become contaminated) I get my certified gluten free oats at Trader Joe's and they are reasonable.

Autor: Judee Algazi
Prep Time: 5 minutes
Cook Time: none- place overnight in refrigerator


Ingredients:

1/4 cup dry oats per container ( I used certified gluten free oats and a small mason jar) 
1/3 cup of unsweetened almond or coconut milk or Ripple ( or use any kind of milk)
1/4 cup of plain Greek Yogurt ( a must if you want it creamy) 
1/4 cup chopped blackberries berries or any berry
6 Whole berries for topping

Optional: 1 Tablespoon honey or maple syrup ( I did not use any) or a pitted date
optional; 1 Tbsp. chopped walnuts 

**Those on Weight Watchers : if you want a lower points plus for breakfast
1. omit the walnuts,
2. use nonfat plain yogurt
3.  substitute a package of stevia for the honey.
a cup of plain unsweetened almond milk is only 35 calories and a container of plain Greek yogurt is only 2 Points plus. I figure the modified version is 3 Points Plus . The full version is 5- PP. Anyone get a different calculation???

Directions:

Mix all ingredients, stir , cover, and refrigerate overnight. Add whole berries as a topping.

Ready to eat whenever you are--great after school snack too


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Food is my passion. I am gluten intolerant, busy. and strive for a healthy balanced lifestyle. It has taken me many years to develop and discover easy healthy recipes that meet gluten free, vegetarian and real food standards. On my blog I share my journey, my struggles, my discoveries, and my new recipes. I hope you find ideas, resources, and recipes that will be helpful to you. Come Back soon.

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I got the idea for this type of recipe from  a recipe for strawberry refrigerator oats  that I viewed on  This Chick Cooks.  

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Quick Peanut Butter Oatmeal-Weight Watchers Style

It is surprising how filling, healthy, and delicious a simple oatmeal recipe can be.

Breakfast recipes do not have to be complicated, time consuming, or unusual to warrant a post.

Sometimes you may be looking for quick and simple with an interesting twist-! Peanut Butter Powder !!

Going To The Beach

We are on vacation, finally celebrating our 50th wedding anniversary (it was this past March) with our kids and grandkids. 

This is the most special vacation ever for us to all to be together. 

We are in a house with 5 bedrooms and 5 baths with our own private beach in Delaware. I live in Pennsylvania, so it is about a 3 hour ride.

It took a lot of prep to pack up to go. Here's what I did !

Hadassah Presentation Notes and Links

                                                                                                

This page is the notes and links from a presentation that I did for a local Hadassah group! Hadassah ladies, if you have questions, you can text me.. Remember to always check with your doctor before making any dietary changes. Each person is different.

 

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Link to the book on Mastering Diabetes - by Dr. Cyrus Khambata - new cutting edge onto on fat and insulin resistance and rising blood sugars. A great read..

**** If you don't want to read the book, go on Youtube and look for his videos that are free and give lots of the information too... 

(same link to Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes

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Gluten Free Breakfast and Brunch Recipes

Do you need a good gluten free recipe for Mother's Day breakfast or brunch? Even if you are not gluten free yourself, if you are having guests there is a good chance that someone will be gluten free. I've assembled a variety of gluten free ideas that could be eaten for breakfast or for a brunch.

Eggs are gluten free. 

Eggs right from the carton are gluten free.
You can make almost any kind of omelette using fresh eggs, vegetables, and real cheese.
You could try my recipes for :

Mushroom, Cilantro ( and feta) Omelet- tasty Greek style omelet NoNa's Zucchini Quiche for Brunch - This is made in a large rectangular pan and serves about 8 easily especially if you have other food for brunch. Easy to make with step by step tutorial- Can be made in advance Zucchini, Red Pepper Rings, and Spinach Quiche- Another easy quiche, but this one is very colorful and makes a pretty presentation. Can be made in advance Marvelous Mini Crustless Quiches- perfect to keep in the freezer and pop out anytime you need a snack. These can be made in advance. Tomato and Egg Shakshookah ; - A Middle Eastern recipe with eggs cooked in salsa ingredients.  2 ingredient Banana Pancakes ( grain free) Zero Carb Pancakes ( grain free) How to cook eggs for a crowd- Some great ideas for cooking fried eggs in muffin tins- how to hard boil eggs in the oven, and how to steam your eggs for easy peeling.

Oatmeal Must be labeled Gluten Free
Here are three very tasty ideas that you can make using Gluten Free Oatmeal. Technically, oats are gluten free but because of cross pollination when they grow near wheat and processing oats in the same facilities as wheat, only oats that say Gluten Free are safe for most people. I get my gluten free oats at Trader Joe's in a large bag that is very reasonably priced.

The following 3 recipes are perfect for breakfast:

 Raisin Oatmeal Cookies - Sweetened with bananas only - makes great breakfast take along for kids. Or add chocolate chips for a more snack like treat.

Blackberry Refrigerator Oatmeal ( Weight Watchers Style)- Make ahead overnight oatmeal that provides a healthy breakfast and is ready for you whenever you wake up. Smooth, creamy, and healthy. This is really good and can be made in advance and looks so pretty.

Apple Cinnamon Oatmeal Pancakes- Put gluten free oats in the blender to make flour and make these tasty and healthy pancakes.


Muffins, Cookies, Pudding ( no added sugar) 

Blueberry Muffin in a Mug for one

Oatmeal Raisin Cookies ( no added sugar or sweetener) Everyone will love these

Cherry Chia Pudding- Healthy Choice

Avocado Chocolate Pudding ( Fabulous) 

Cherry Berry Mug Muffin- These are made with chia seeds and the cherry's taste amazing

Key Lime Pudding- made in 5 minutes with avocado- creamy and delicious

Oatmeal Breakfast Bars -Oil-free

If you are looking for something tasty and healthy, these oatmeal breakfast bars are a quick and easy, grab and go breakfast or snack that you can make for your kids or yourself. 

They are hearty and filling. Made using all whole food ingredients, these sugar-free and oil-free bars are gluten free, high in fiber, provide antioxidants, and are sweet and delicious. To me, they taste like a muffin!

I sometimes add nuts or seeds to the recipe

They are also very versatile and adapt well to additions such as seeds and nuts (pumpkin seeds, chopped walnuts, slivered almonds, sesame seeds, sunflower seeds etc.) or even more dried fruit such a raisins. You decide and you choose. I sometimes like to keep mine simple and plain without any additions but sometimes I like it all!

I've shared my basic recipe and you can add whatever nuts, dried fruits, or seed that you like. 

My favorite addition to the finished batter before baking is 1/2 cup of chopped walnuts and 1/4 cup of additional raisins to the  Then I pour the batterf into the pan to bake. 

My friend Nancy Andres from Colors 4 Health reminded me to mention oats or oatmeal need to be certified gluten-free to be considered_gluten-free- Read about it here:gluten free oats

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Read the remainder of this post only if you want to know more about my diet and oil-free eating or just skip and go directly to the recipe at the bottom of the page . 

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Why oil-free? I'm following Dr. McDougall's lifestyle plan which excludes oil  because it is a highly caloric, contains zero fiber ( which is essential to good health) and very few, if any, nutrients. In other words- empty BIG calories. (Yes, I know olive oil is supposed to be good for you-)  

There are healthier ways to include good fats in the diet such as eating the whole food such as avocados, nuts, olives, and seeds which do contain lots of heart healthy fiber, vitamins, and lots of other nutrients. 

I am very happy eating whole food plant-based diet ( based on the book The Starch Solution or Dr. Mc Dougalls diet for weight loss

Incidentally, many best selling authors (who are also medical doctors) suggest an oil-free diet such as Dr. Fuhrman and some of the  18 doctors ( link to a great article) 

18 Vegan Doctors Who Drive the Plant-Based Movement

 

recommend a Whole Foods Plant-Based diet to reverse or prevent heart disease and other diseases such as type 2 diabetes, cancer, and other degenerative diseases.  You want to listen to cardiologists, internists, diabetic specialists or do you want to keep getting your information about food from television commercials and magazine ads?

One more piece of information- the more sugar and salt you eat in your food, the less likely you are to enjoy whole food because salt and sugar are addicting. You will continue to crave highly processed foods that are making Americans fat and sick... 

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Ingredients for the bars.

2 cups of rolled oats blended in the blender into flour (in a blender)

1 cup of rolled oats

2 tsp baking powder

2 tablespoons of cinnamon

1/8 teaspoon of cardamom (optional but I LOVE it)

1 tablespoon of unsweetened cocoa powder

1 tablespoon ground flax seeds 

1/2 cup of raisins, soaked for at least 1 hour or more, and drained

1/2 cup (about 6 dates) of pitted dates, soaked overnight or minimum of 1 hour or more, and drained

1 ripe banana

1 cup of almond milk

Optional: seeds, walnuts, 

I like to add 1/2 cup of chopped walnuts and 1/4 cup of raisins!

Directions: 

Preheat oven to 350 degrees. Line an 8 inch non-stick baking pan with parchment paper. 

Mix oat flour, oats, baking powder, cinnamon, cocoa powder, and ground flax seeds to a mixing bowl. Mix well and set aside. Blend drained raisins, dates, and almond milk to the blender and mix until well blended. Mix the wet blender mixture into the dry mixture. Pour into an 8 inch lined pan and bake for 35-40 minutes depending on your oven.                                            

Sweet Potato Breakfast Bowl- Different But Delicious

Tired of the same old/same old for breakfast? 

Try a breakfast bowl featuring moist and healthy mashed sweet potato. 

Who said you have to eat traditional breakfast foods?

Why I Visited A Dietitian

Why I visited a dietitian at our local supermarket? 

I consider myself fairly knowledgeable when it comes to nutrition. After all, I have an undergraduate degree in health education, a graduate degree in higher education, with a certification as a nutritional consultant (ND).

However, with all the hype on what to eat and all the books and blogs that range from Paleo to Vegan, I was beginning to want some straight down to earth new ideas!

Apple Berry Cream Parfait- Vegan

I love when I surprise myself with a spectacular dessert made from whatever ingredients I have in my kitchen. No, I had no recipe and yes I used whatever I had. I took the individually made dessert parfaits out on the pool deck (I live in Florida) to share with friends and everyone love it.

I had Apples, blueberries, walnuts, and oatmeal which I used to make a vegan and parve parfait that is tasty enough to serve for dessert but can be made healthy enough to also eat for breakfast.  

WHAAAT?? you say. 

I had too many apples and realized that I needed to try to use them up. I was originally thinking about making an apple crisp but my idea sort of morphed into this delicious dessert that would also eat as an overnight oatmeal.

I did not want to add sugar, so I pondered about how to make the filling somewhat sweet. I decided that pure maple syrup would work. 

However, 

My husband buys little fruit flavored crystals to add to water to make a fruit flavored drink. The packets are very flavorful and contain, lemon, lemon oil, cane sugar, stevia, natural flavor and vegetable juice for color.  Are they healthy or unhealthy? I'm kind of neutral on the decision. 

The packets do contain a tad of sugar but have only 10 calories per packet, so there is not even a teaspoon of sugar in a full packet. I used 1 packet to make 8 individual parfaits.  

 You could substitute maple syrup especially for breakfast.

After all how many people eat pancakes with sweet syrup. 

I'll let you choose. I've adapted the recipe so you can choose your sweetener of choice. If maple syrup seems healthier to you, then substitute maple syrup for the little packet of naturally flavored sweetener. DONE!

I used the packet. It was bursting with fruit flavor, very low in sugar, and worked perfectly. I served it as dessert. If I want it as breakfast, I will use maple syrup or no sweetener at all. 

Ingredients: 

4 cups of chopped or sliced organic apples with skin

1.5 cups of water 

2 tablespoons of non-GMO cornstarch dissolved in 1 cup of warm water

1 tablespoon of fresh lemon juice

1 cup of blueberries (fresh or frozen)

1 packet of True Lemon or 1/4 cup of maple syrup

1 teaspoon of cinnamon

1/2 teaspoon of ground ginger 

1/2 cup of chopped walnuts

1 cup of nut creamer divided between 8 parfaits

Topping: 

2 cups of gluten-free rolled oats

1 cup of unsweetened applesauce 

Mix together applesauce into the oats to moisten and set aside.

Filling: 

Mix corn starch and 1 cup of warm water and set aside. Add chopped apple and 1.5 water to a medium saucepan. Bring to a boil and then simmer. Add corn starch mixture and stir well. Add lemon juice and continue to stir. When mixture begins to thicken, the True Lemon flavored packet, cinnamon, ginger, and walnuts. 

Put a teaspoon of topping on the bottom of a glass. Add some filling, some topping and end with filling. 

Pour 1tablespoon or more of nut creamer over each dessert. 

Enjoy this delightful apple berry cream parfait that is easy to make and extremely tasty. It's made with fresh fruit, nuts. oatmeal, and almond cream

Notes: 

1. I get the box of packets on Amazon or at my local supermarket. Beware that they have an energy version as well which contains caffeine from green tea.

2.  This is a vegan dessert. I use the BetterHalf  creamer which is made from coconut cream and almond milk. It is certified vegan, gluten-free, kosher, nonGMO and has 15 calories for 2 Tablespoons and tastes creamy and delicious. I get it at Whole Foods or some local supermarkets in the refrigerator case. 

3. The True Lemon Packets are kosher, gluten-free, and non GMO.