To celebrate the launch of our Flax Milk we hosted a recipe contest with a few nutrition experts. Below you will find the winning recipe (Vanilla Chai Overnight Oats) from registered dietitian, Ashlen Leonard, of All Nutrition.
Are Overnight Oats Good For You?
While you may have heard of overnight oats, you may be wondering – ‘are overnight oats good for you?’ In short, YES!
Oats are a whole grain which are a good source of dietary fiber, B vitamins, plant based protein, iron, zinc, and many more vitamins and minerals. By preparing oats with Manitoba Milling Flax Milk this naturally adds healthy ALA Omega 3s as well as more plant based protein and fiber. Fiber, protein, and healthy fats (like omega 3s) are key when it comes to a satisfying breakfast. These key ingredients will help to keep you full until lunch!
Overnight oats are also a great vehicle for other healthy ingredients like nuts, seeds, and fresh or frozen fruit.
Preparing Overnight Oats
Overnight oats will work with any type of oats. The typical preparation ratio is 1/2 cup oats: 1 cup liquid. The oats will naturally absorb the liquid as they are left to sit overnight. Adding flax will aid in the absorption.
As you may suspect, prepared as is, oats have a somewhat bland, earthy flavor. By adding just a 1/2 tsp of vanilla extract you can add natural sweetness and flavor to your otherwise bland oats. You can enjoy your vanilla overnight oats as is or as a base to add other flavors.
Meal Prep Tips
We love overnight breakfast recipes like the one below because with just 10 minutes of prep time, you have breakfast ready to go with no effort in the morning.
If you like to batch prep meals or have many mouths to feed – double the recipe and store each serving in mason jars or to go containers. Each family member can customize their breakfast with their own toppings.
Vanilla Chai Overnight Oats
- 1 cup water
- 1 chai tea bag
- 1 cup large flake oats
- 1/4 cup chia seeds
- 1 cup Manitoba Milling Unsweetened or Vanilla Flax Milk
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- 1 tsp maple syrup optional
- Sliced banana
- Frozen or fresh berries
- Dried coconut
- Greek yogurt
- Nut butter
- Prepare the chai tea. Bring a cup of water to boil. Place the tea bag in the water and steep for 3-5 minutes.
- In a medium sized bowl combine the oats and chia seeds together. Add the tea and milk and stir until well combined.
- Add the cinnamon, vanilla extract, and maple syrup and stir.
- Allow the oats to absorb the liquid for 5 minutes and then stir again.
- Let the mixture set for at least 1 hour, preferably overnight in the fridge.
- Add any additional toppings and enjoy!
Meet the Author:
Ashlen Leonard is a registered dietitian based in Vancouver, BC. Ashlen aims to improve lives through nutrition education. She has a wide range of experience in the nutrition world, including sports nutrition, weight management, bariatric surgery, and HIV/AIDS health. But above all, she promotes food as a way to bring health and happiness to each individual she works with. Ashlen believes a healthy and balanced lifestyle can include all foods, without restrictions. Learn more about Ashlen at allnutritionrd.com or follow her on Instagram at @allnutrition.rd.