Looking for a healthy breakfast option that you can grab on-the-go? Try this recipe for overnight oatmeal provided by Darlene Zimmerman, a registered dietitian with the Henry Ford Heart & Vascular Institute. Made in a Mason jar, these oats become soft overnight with the help of milk and Greek yogurt and are eaten cold. It is a nice summer alternative to hot oatmeal in the morning.
When making this recipe, make sure to buy old-fashioned oats, as opposed to the steel-cut or instant varieties. Steel-cut don’t get soft enough my morning and instant oats turn to mush.
You can also personalize your oatmeal by swapping out ingredients for other alternatives such as strawberries or almonds.
Overnight Oatmeal With Apples, Raisins and Toasted Pecans
Makes 2 servings
2/3 cup old-fashioned oats
1/2 cup skim milk
1/2 cup low-fat vanilla Greek yogurt
2 tablespoons packed brown sugar
1/8 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup diced apple (Granny Smith apples work well)
2 tablespoons raisins
2 tablespoons toasted pecans
In a medium bowl, add oats, milk, yogurt, brown sugar, cinnamon, salt, apple, and raisins; stir to combine. Divide oatmeal mixture evenly into two half-pint Mason jars and cover with a tight-fitting lid. Refrigerate at least 8 hours or overnight. When ready to eat, top each serving with 1 tablespoon toasted pecans.
NUTRIENT ANALYSIS PER SERVING:
|Calories = 306
Trans fat = 0 gm
Sodium = 291 mg
Calcium = 137 mg
|Fat = 8 gm
Cholesterol = 5 mg
Carbohydrate = 50 gm
Calories from fat = 24%
|Saturated fat = 2 gm
Protein = 11 gm
Fiber = 5 gm
FOOD EXCHANGES: 1 1/2 starch, 1 fruit, 1 milk, 1 fat
Heart Smart® is a registered trademark of the Edith and Benson Ford Heart & Vascular Institute at Henry Ford Hospital