Power Through Breakfast with Overnight Oats

Overnight Oats (Image Source: iStock)

Breakfast is the meal that gets your day started and overnight oats have a mix of carbs and fiber to deliver longer lasting energy.

Another bonus of overnight oats that they are convenient, and you can prep them ahead of time by making them the night before or even, making a couple of jars at a time!

Thanks for the samples Naked Oats! (Photo Credit: @lm_pics607)

BOOSTED-UP OVERNIGHT OATS

I was excited to find boosted-up overnight oat mixes, like Naked Oats (pictured here)! The biggest bonus of pre-mixed products like this is CONVENIENCE. It takes only 30-seconds to prepare* (OR LESS) because all you do is combine two scoops of the overnight oats mix and one cup of water or milk of your choice. Then refrigerate for at least five hours or overnight.

*Tip: For a thicker-texture overnight oats, use two scoops of the Naked Oats mix and decrease the liquid to 3/4 cup and refrigerate overnight.

NUTRITION HIGHLIGHTS

What I love about this product is the protein boost and that there is no added sugar!

The added protein is from a combination of whey protein, peanut flour, and chia protein. And it gains its sweetness from fermented sugar (Reb-M).

Per serving: Each serving delivers about 240 calories, along with 7 grams of fiber, 20 grams of protein, and no added sugar which will help to fill you up and provide longer lasting energy.

Naked Oats are also available in a variety of delicious flavor profiles, including Chocolate Peanut Butter, Cinnamon Roll, Green Apple Cinnamon, Blueberry Cobbler, Double Chocolate, and Strawberry Cream.

TOPPING TIPS

Here are some topping tips to add to overnight oats before serving!

Chocolate Peanut Butter - Fresh banana slices and a sprinkle of coconut
Cinnamon Roll - Fresh blueberries and a dash of cinnamon
Green Apple Cinnamon - Fresh apple slices and a drizzle of melted peanut butter
Blueberry Cobbler - Fresh berries and a drizzle of Barleans Seriously Delicious Omega-Swirl
Double Chocolate - Fresh raspberries and cocoa powder
Strawberry Cream - Fresh strawberries and a sprinkle of chia seeds

Disclosure: This is a sponsored post by Naked Oats and product samples were provided.

Wild Blueberry Overnight Oats

Wild Blueberry Overnight Oats

Wild Blueberry Overnight Oats
Serves 6 to 8

Ingredients:
2 cups old fashioned rolled oats
1 1/2 cups coconut milk
1 cup water
1 teaspoon vanilla
1/4 cup maple syrup (or sweetener of choice)
1/2 teaspoon salt
2 cups frozen wild blueberries

Directions:

1. In a large mixing bowl, combine the oats and coconut milk together. Then stir in the vanilla, maple syrup, and salt. Stir to combine.

2. Add in the frozen wild blueberries. Stir and transfer to a storage container or divide into single serving containers. Cover and refrigerate at least four hours or for best results, overnight.

3. Enjoy cold or if desired, warm before serving.

Tip: For a protein boost, stir in a scoop of vanilla protein powder before serving!

Nutrition facts (per serving): 135 calories, 6 grams fat, 5 grams saturated fat, 0 milligrams cholesterol, 150 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 7 grams sugar, 1.5 grams protein

Goat Cheese and Spring Vegetable Frittata

Goat Cheese and Spring Vegetable Frittata - (Image Source: Molly Morgan)

Goat Cheese and Spring Vegetable Frittata

Ingredients:
8 eggs
2 tablespoons milk
2 tablespoons olive oil
1 cup small red potato, diced
1 cup asparagus, diced
1 cup baby spinach
1 leek, sliced thin
2 ounces goat cheese
Black pepper and sea salt, to taste

Directions:
1. Preheat oven to 400 degrees F.
2. In a skillet heat olive oil over medium heat and sauté the potatoes until they are tender, about 5 to 7 minutes. Then add in the asparagus, spinach, and leeks. Cook for 2 minutes.
3. In a mixing bowl whisk together the eggs and milk.
4. Transfer the vegetables to a cast iron skillet and pour the egg mixture over the vegetables. Top with the goat cheese.
5. Bake for 15 to 20 minute. Season with pepper and sea salt.

Breakfast Solution: Yogurt or Smoothie Bowls

Yogurt Bowls (Image Source: iStock)

A yogurt or smoothie bowl for breakfast can be simple, delicious, and with endless ways to switch them up, you won’t get bored!

To get started: For a yogurt bowl, simply begin with a base of your favorite yogurt! Or for a smoothie bowl, start with your favorite smoothie recipe.

When it comes to selecting a yogurt to use as the base of your yogurt bowl or smoothie - a go to brand of yogurt (actually skyr) that I love is siggi’s. What is great about siggi’s is that it is very creamy because it is strained and does not have much added sugar! Plus I love that siggi’s has five different live and active cultures , to deliver a diverse mix of probiotics to support gut health. Also in their product line-up siggi’s has a line of plant-based options that are coconut-based and have about 10 grams of protein from pea protein, which is 3 x more protein than other plant-based yogurt options.

While I have enjoyed this brand of yogurt for several years and recently, I was recently sent a delivery of siggi’s yogurt samples and many of those samples turned into yogurt and smoothie bowls (some were enjoyed just as is!). Check out some favorite smoothie bowl recipes below!

Next pick your toppings!

Some favorite toppings include: granola, blueberries, sliced banana, fresh mango cubes, dried fruit, sliced strawberries, chia seeds, a drizzle of honey, almonds, cashews, pistachios, shredded coconut, and peanut butter.

Then arrange the toppings of your choice on your yogurt or smoothie bowl and enjoy!

Tropical Yogurt Bowl (Image Source: iStock)

Tropical Smoothie Bowl

Ingredients:
1 container of siggi’s mango plant-based
1 cup frozen mango or pineapple
1/4 cup 100% orange juice
toppings: blueberries, shredded coconut, fresh mango, banana, and granola

Directions:

1. In a blender combine siggi’s mango plant-based yogurt, frozen fruit and juice. The mixture will be thick! Add additional water or juice to thin more, if desired.

2. Transfer the smoothie to a bowl and top with blueberries, coconut, mango, banana, and granola. Or get creative and pair this smoothie with the toppings of your choice.

Nutrition facts (per serving): 400 calories, 12 grams fat, 8 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 65 grams carbohydrates, 6 grams fiber, 38 grams sugar, 13 grams protein

Chocolate Peanut Smoothie Bowl

Chocolate Banana Smoothie Bowl
Serves 1

Ingredients:
1 container siggi’s vanilla skyr
1 frozen banana (peel removed)
1 tablespoon cocoa powder
1 /2 cup 1% milk
Toppings: peanuts, shredded coconut, chocolate chips or cocoa nibs, sliced fresh banana

Directions:

1. In a blender combine the vanilla siggi’s, frozen banana, cocoa powder, and milk. Blend until icy and smooth. Mixture will be thick - if needed, thin with additional milk. Transfer to a bowl.

2. Top the smoothie with peanuts, coconut, chocolate chips, and fresh banana slices. Serve immediately! Enjoy!

Nutrition facts (per serving): 430 calories, 11 grams fat, 4 grams saturated fat, 0 grams trans fat, 15 milligrams cholesterol, 120 milligrams sodium, 65 grams carbohydrates, 6 grams fiber, 35 grams sugar, 26 grams protein

THANK YOU siggi’s for sharing the product samples! For more about siggi’s check out their website: https://siggis.com/

Recipe: Chia Cherry Lentil Muffins

These delicious muffins deliver 5 grams of protein each - plus 2 grams of fiber! The fiber and protein boost comes from the lentils incorporated in the muffins. Check out this recipe and to learn more on how lentils can benefit your health - listen to a recent radio interview registered dietitian, Molly Morgan, click here.

Photo Credit: Novel Studios

Chia Cherry Lentil Muffins

Yield 16 Muffins

Ingredients:
1 1/2 cups (370 mL) lentils, cooked
1/2 cup (120 mL) 100% orange juice
2 cups (475 mL) white wheat pastry flour
1 teaspoon (5 mL) salt
2 tablespoons (30 mL) chia seeds
1/2 cup (120 mL) sugar
1/2 cup (120 mL) vegetable or canola oil
1/2 cup (120 mL) vanilla yogurt
2 eggs
1 cup (250 mL) dried tart cherries

Directions:

1. Pre-heat the oven to 350 degrees Fahrenheit (180 degrees Celsius). Prepare 16 muffin tins with paper liners or non-stick cooking spray.

2. Combine the cooked lentils and orange juice in a food processor until the lentils are pureed.

3. In a large mixing bowl combine the pureed lentils, white wheat pastry flour and salt. Stir to combine.

4. Then add chia seeds, sugar, vegetable oil, vanilla yogurt, and eggs. Stir to combine. Then add-in the dried cherries and stir to combine.

6. Pour 1/3 of the muffin mixture in each of the muffin tins. Bake for 20 - 25 minutes, or until a toothpick comes out clean.

7. Cool the muffins on a cooling rack.

Nutrition Facts (per muffin): 210 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 25 milligrams cholesterol, 160 milligrams sodium, 32 grams carbohydrates, 2 grams fiber, 15 grams sugar, 5 grams protein

Recipe: Blueberry Lemon Yogurt Muffins

Muffins can be a great way to start the day, especially when the base is made with whole wheat pastry flour and filled with blueberries. These muffins freeze great too! Make a batch of muffins ahead or even a double batch, and then freeze some to enjoy at a later date

Blueberry Lemon Yogurt Muffins

Blueberry Lemon Yogurt Muffins

Serves 12 muffins

Ingredients:
1 3/4 cup (420 ml) whole wheat pastry flour
1/2 cup (120 ml) sugar
1 teaspoon (5 ml) baking powder
1/8 (1 ml) teaspoon salt
1 egg beaten
1 cup (240 ml) coconut milk
1/4 cup (60 ml) melted butter
1 Tablespoon (15 ml) lemon zest
1 Tablespoon (15 ml) lemon juice
1/2 cup (120 ml) vanilla yogurt
1 cup (240 ml) fresh or frozen blueberries

Directions:
1. Preheat oven to 350 degrees F. Prepare a muffin tin with muffin pan liners.

2. In a large mixing bowl, combine flour, sugar, baking powder, and salt in a large bowl. Make a well in the center.

3. To the center of the bowl, add egg, coconut milk, melted butter, lemon zest, and lemon juice. Mix just until combined. Then stir in the yogurt and gently fold in blueberries.

4. Divide the batter into prepared muffin tin, fill each muffin cup full with batter. Bake for 25 to 30 minutes, or until a toothpick comes out clean.