— Amber Trejo M.S., beRevolutionarie Nutritionist
What is high in fiber, protein, starts your day off well rounded and is perfect for a busy individual? Almond raisin overnight oats! This recipe is a literal dump, mix and sit in a jar, go to sleep, wake up and you have a ready to eat nutritious breakfast. Oats is a staple in my diet and overnight oats are a huge win in my house; especially for my husband who is up and out of the house at 5 am for work.
Oats are whole grains that are a great source of fiber, providing almost 8 grams per ½ cup serving. Beta-glucan is the type of soluble fiber that is found in oats that have been linked to various health benefits like reducing the risk of type 2 diabetes and heart disease. This fiber helps reduce the quick rise of blood sugar and insulin levels after a meal, making this perfect for stabilizing blood sugar levels. Studies have also shown that consuming oats has been helpful in weight-loss efforts.
Raisins are the highlight in this meal, even though they often get a bad rap because of their sugar content. The bottom line, raisins are healthy and can be eaten in moderation to enjoy the nutritional benefits they offer. Raisins are rich in antioxidants and are high in fiber. Making sure we are having an increased amount of fiber with foods higher in sugar can actually help blunt the spike of insulin that would happen with a high sugar food, so don’t fear raisins! Raisins also provide us with iron, copper, potassium, and magnesium. Raisins also contain vitamin C and the mineral selenium which help support healthy skin and our immune system.
Almonds and flaxseed are healthy fat sources that contain various vitamins and minerals like help keep our hearts healthy and cholesterol in check. I like adding protein to my oats to help support lean muscle mass and increase satiety. Adding in protein to a carbohydrate like oatmeal helps slow down the absorption rate during digestion which helps us stay even fuller for longer. This recipe can also make the perfect post morning BeRevolutionarie workout meal!
What You Need:
- 6-7 oz of unsweetened vanilla almond milk
- 45-50g Gluten free old fashioned rolled oats
- 1 scoop vanilla protein powder
- 20g raisins
- 15g sliced almonds
- 1 tbsp ground flaxseed
- 1 tsp ground cinnamon
- ¼ tsp almond extract
What To Do:
- In a mason jar, add oats, protein powder, almond milk, almond extract, and mix until protein powder is dissolved.
- Add in the cinnamon and flaxseed; mix again.
- Add the almonds and raisins and mix one more time.
- Cover with lid and place in refrigerator overnight
- You can use quick-cooking oats instead of old fashion if you prefer.
- To keep the protein powder from clumping, mix it in with the oats before adding the liquid.