Soaking oats in milk overnight, or for a few hours, softens them so they’re ready to eat with no fuss (or cooking) in the morning. This combination pairs sweet fiber-rich blueberries, crunchy sunflower seeds packed with healthy fats, and a touch of maple syrup.
Soaking oats in milk overnight, or for a few hours, softens them so they're ready to eat with no fuss (or cooking) in the morning. This combination pairs sweet fiber-rich blueberries, crunchy sunflower seeds packed with healthy fats and a touch of maple syrup.
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| 2 |
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Soaking oats in milk overnight, or for a few hours, softens them so they're ready to eat with no fuss (or cooking) in the morning. This combination pairs sweet fiber-rich blueberries, crunchy sunflower seeds packed with healthy fats and a touch of maple syrup.
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Ingredients
- 1 cup old fashioned rolled oats
- 1 1/3 cups 1% milk or unsweetened soy milk
- 1 teaspoon pure vanilla extract
- 1 teaspoon pure maple syrup or honey
- dash coarse sea salt optional
- 2 cups blueberries fresh or frozen and thawed
- 2 tablespoons roasted unsalted sunflower seeds
Servings:
Instructions
- Combine the oats, milk, vanilla, maple syrup, and salt in a bowl or jar with a lid. Canning jars work really well and can serve as a to-go container, too.
- Cover and let sit in the refrigerator overnight or for at least 3 hours.
- Before serving, top with blueberries and sunflower seeds.
Recipe Notes
You can also heat your overnight oats in the microwave if you prefer them as hot cereal.
Nutrition Facts (per serving, 1/2 of recipe)
CALORIES: 372, PROTEIN: 14g, FAT: 9g fat (1.9g saturated) CARBOHYDRATE: 61g, FIBER: 8g, SUGAR: 26g, SODIUM:77mg
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Ann Marie
February 9, 2017 at 11:59 pm (7 years ago)This looks great! Do you think you could use coconut milk instead of soy milk?
C & J Nutrition
February 10, 2017 at 2:23 pm (7 years ago)Thanks! You can use coconut milk, it will just reduce the total protein in the nutrition info. Another non-soy option that contains as much protein is Ripple milk (the new milk made from peas).