Overnight Oats

Vegetarian
Written By Francesca Calvo

Alicia Calvo, MPH, RDN, CDCES, CEDRD

Overnight Oats topped with nuts and berries can be one of the best breakfast options to help lower blood pressure and risk of stroke and cardiovascular disease.  It is packed with potassium, fiber, antioxidants or flavonoids, like anthocyanins, which play a critical role in lowering blood pressure, reducing LDL-C, and preventing inflammation. 

Prep Time: 5 min. | Cook Time: overnight| Total time: overnight or at least 5 hours

Yield: 1 - 2 servings

Ingredients:

  • ½ cup whole grain rolled oats

  • 1 Tbsp. Chia seeds

  • Cinnamon

  • 1Tbsp. Agave

  • ½ cup Milk (dairy or non-dairy)

Instructions:  

1.     Combine ingredients in a mason jar. Stir, cover, and refrigerate overnight or at least 5 hours.

2.     In the morning, before serving, add your favorite toppings such as berries, walnuts, almonds, pecans, seeds, nut butter, or yogurt.

3.     Rise and Shine!   

           

Nutrition Facts:

Without toppings:  Calories:  185 - 370 Carbohydrates: 30 - 61 g Protein: 5 - 10 g Fat: 5 - 10 g Fiber: 5 - 10 g

 Equivalents:  1 - 2 starch, 1 - 1.5 protein, 1 - 2 fruit, and 1 - 2 fat    

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Francesca Calvo
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