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Basic Overnight Oats | {+ spice, nuts & fruit}


The possibilities with overnight oats are endlessly delicious! I heard that it's best to start your day with a high protein breakfast (rules!), but I realized that I really love enjoying a little of the sweet taste from fruit in the mornings; it feels nourishing and nurturing and makes me happy heading into my day. So here's my high protein basic recipe. Most of my mornings start with some form of oats and two hardboiled eggs :) Good Morning!

Ideally overnight oats should be eaten at room temperature as too many cold and raw foods is thought to increase dampness in the body according to TCM and Ayurveda. Although, If there is a season for cold, raw food, that season is surely summer :) On the other hand, if you want an hot breakfast, you can still use the exact same recipe and warm up your overnight, soaked oats :) Just follow the note under the instructions.

Kitchen Tools:

1 16 oz Mason jar

Yield | 1 serving

Ingredients:

  • 1/3 cup Organic Rolled Oats

  • 2/3 cup Unsweetened Soy or High Protein Almond Milk.

  • 1 1/2 tbsp Chia Seeds

  • 1 1/2 tbsp Ground Flax Seed

  • 1 tsp Raw Honey (local if possible) OR 1 tsp Maple Syrup if warming up your oats.

  • 1 tsp Vanilla extract

  • Add Herbs & Spices of Your Choice: anise, basil, cacao, cardamom, cinnamon, ginger, lavender, lilac, mint, nutmeg, rose...

  • Add Fruit of Your Choice, 1-2 cups! : apples, apricots, avocado, berries (goji, mulberries), cherries, figs, mango, pineapple, peach, pear, raisin ...

  • Add Nuts of Your Choice, 1 tbsp: almonds, cashews, coconut, pumpkin seeds, sunflower seeds, walnuts...

Instructions:

Add all of the ingredients except the fruit and mix well. Layer the fruit on top. Place the top on the jar and place in your fridge overnight. Wake up and take your jar out of the fridge and give it some time to come to room temp if you can.... and give yourself time to enjoy eating and savoring this delicious start to your day!

NOTE: When warming your overnight soaked oats up for a hot breakfast, mix all of the ingredients as usual, add an extra 1/4 to 1/2 cup of light coconut milk and warm! Sometimes I leave the fruit out of the mix the night before, and add it in last so it is warmed but barely cooked.

Don't cheat yourself! Alway eat slowly, chew thoroughly and sensually, and give yourself the full mouth experience!

 


GRETCHEN'S
COOKING &

EATING TIPS

#1 

Choose fresh, organic, local and seasonal as often as possible.

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#2

Have fun learning about soaking and sprouting legumes and grains!

 

#3

Enjoy the cooking practice!  Make it a meditation. Add music and perhaps a little wine/beer ;)

 

#4

Set up some methodical "experiments" to challenge any food-phobias or food groups that you have developed a degree of "uncertainty" about. Try different preparation methods. How does grinding, pounding, sprouting, cooking and/or fermenting 

change your experience of that food?

​

#5

Enjoy eating! Create a stress-free eating environment. Take the time to slowly chew and savor the collaboration of food and energy that you are taking in. 

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