Recipe: Overnight Oats

These overnight oats are a quick and healthy breakfast when you’re on-the-go in the morning. Simply put together the night before in a mason jar, let sit in the refrigerator overnight, and wake up with delicious, ready-to-eat oatmeal!


  • ½ cup quick oats
  • 1 medium-size banana (1/2 mashed, ½ sliced on top)
  • 1 tbsp. chia seeds
  • 1 tbsp. walnuts
  • 1 tbsp. unsweetened cocoa powder
  • ¼ cup blueberries
  • ¼ cup skim milk (or milk of choice)


  1. Mix all ingredients except ½ of the banana into a Mason jar or small container you can keep in the refrigerator overnight.
  2. Slice the other ½ of the banana and place on top.
  3. Place in refrigerator, covered, overnight.
  4. In the morning, simply grab-and-go!
  5. You may also top with more fruit or add a tbsp. of peanut/almond butter.

Health Benefits:

Omega-3 fatty acids: Walnuts & Flaxseed
Walnuts provide a vast majority of nutrients like fiber, vitamin E, healthful fats and plant sterols.

  • Fiber: All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in helping control blood sugars.
  • “Healthful” fats (Omega-3): Many nuts are also rich in omega-3 fatty acids. Walnuts are one of the most studied nuts, and it’s been shown they contain high amounts of omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that promote heart health. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
  • Plant sterols: Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

Fiber: Flaxseed & Oats:
Flax seed is an excellent source of omega-3 fatty acids, antioxidants and both types of fibers (soluble and insoluble), providing three grams of fiber per tablespoon. Oats are also high in both soluble and insoluble fibers, helping hunger control and blood sugar levels.

  • Soluble fiber: Soluble, or viscous fibers, modestly reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats and cholesterol alone.
  • Insoluble fiber: Insoluble fibers have been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. Dietary fiber can make you feel full, so you may eat fewer calories.
  • An interesting fact about flaxseed is that it can be used as an egg substitute. Simply mix tbsp. of flaxseed with 3 tbsp. of water!

Antioxidants (Blueberries):
Blueberries are high in vitamin C, manganese, and vitamin K. The nutrient-rich content of blueberries has been shown to promote heart health by lowering LDL cholesterol and raising HDL cholesterol. One serving is considered one cup of raw blueberries, and is packed with heart health!

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