— Amber Trejo M.S., beRevolutionarie Nutritionist
One of the things that can make a recipe really good is its ability to be used for something totally different. With a few modifications, I transformed last month’s pumpkin spice latte into pumpkin pie overnight oats. If you have been following along on the beRev blogs, you know I love my oats! They are really good for you and if you could tolerate them, I recommend everyone try to eat oats a few times a week. Not only are oats versatile in cooking, they are nutritious. They are a great source of fiber, protein, and even iron.
This breakfast was inspired by my favorite fall dessert, pumpkin pie. Pumpkin is a great source of beta-carotene, a powerful antioxidant that gets converted to vitamin A. If you tried my pumpkin chili, then you already heard me talk about a few key health points that pumpkin has, but did you know pumpkin can help reduce cholesterol? That is because the high fiber content in pumpkin, it acts like a sweeper and rounds up LDL cholesterol to be excreted out of the body. That is one of the reasons why it is recommended to follow a high fiber diet when trying to reduce high cholesterol levels. Not to mention a high fiber diet is key to staying regular with your bowel movements. The pumpkin seeds also are super healthy for you! They are a good source of zinc, iron, and magnesium, which all support a healthy immune system and properly functioning body.
Pecans are a perfect fall time nut and it has a holiday pie of its own; pecan pie. Pecans are a rich source of monounsaturated fatty acids which make this a heart-healthy nut due to its anti-inflammatory effects. Some studies have shown that adding pecans into your diet can have a significant impact on reducing our risk of cardiovascular disease and can even improve insulin sensitivity, making it a good choice for diabetics as well. Pecans have also been rated to be one of a few nuts with the highest antioxidant capacity per serving which may add other benefits like reducing the risk of cancer and even neurodegenerative diseases like Alzheimer’s. Pecans are also rich in vitamin E, an important vitamin essential in wound healing. This is a meal you can feel good about eating at any time of the day!
What You Need:
- 45g GF old fashioned rolled oats
- 1 scoop vanilla protein powder
- ¾ cup- 1 cup almond milk (any plant-based milk can work)
- 1.5 oz pumpkin puree
- 1 Tbsp maple syrup
- ½ oz chopped pecans
- 10g raw pumpkin seeds
- 1 tsp vanilla extract
- 2 tsp pumpkin pie spice
- ½ tsp cinnamon
What To Do
- In a saucepan on low-medium heat, add all ingredients EXCEPT the oats, pumpkin seeds, pecans and protein powder. Bring mixture to a boil
- In a mason jar, add the dry oats and protein powder and with a spoon or whisk mix the protein powder around in the oats. This helps avoid clumping of the protein powder when you add the liquid
- Pour the mixture into the mason jar and mix everything together until evenly mixed
- Top the mixture with the pumpkin seeds and pecans. You can either leave it as a topping or mix it in, I prefer to mix it in.
- Cover with lid and store in the fridge for 6-8 hours.