Overnight Oats: Prepping Quick & Easy Healthy Meals

1. Introducing Overnight Oats: Hey, everyone, I'm Margaret Lim. And today I'm gonna be sharing with you my favorite prepped overnight oats recipes with my two kids and busy schedule. These prepped oats make mealtimes simple and convenient. Plus, they're packed full of nutrients that help sustain hunger. For hours in this class, we're gonna go over all of our prep work how to build our base, all of the ingredients on dietary options. And then we're gonna start to prep are four delicious overnight recipes. We're gonna have our tropical fruit, our oatmeal cookie, our blueberry muffin and our chocolate peanut butter banana. We're also gonna have our class projects Who doesn't love a project that you can eat after you finished preparing your overnight oats? Make sure you take a quick picture and posted in our project section. Now let's get started with our overnight oats 2. Overnight Oats Prep Work: prepping your ingredients is super simple. With overnight oats, there's minimal chopping, and you can also purchase most of your fruits frozen as you'll see in some of our recipes. So let's talk briefly about the jars you'll need and all of the recipes I'm gonna show you today. I'm gonna be using our one cup jar. This is about one serving. Now you can opt for the bigger jar. Just make sure you double the recipe. Also, make sure that foreclosure lids are two pieces versus one. This is gonna seal it up better and allow them to stay fresher longer. Now, with your overnight oats, you'll want to eat them within 3 to 5 days from when you've prepped them. So let's start to prep ar overnight oats. We're gonna first start with our base. 3. Overnight Oats Base: So let's start with our base. This is gonna be the foundation to all of our overnight oats. Now, we're gonna add some of our favorite ingredients to this base. But you can also just leave it, as is for a delicious vanilla overnight recipe as well. So for all of our recipes, I'm gonna be using our one cut mason jar. Feel free to double the recipe and use the larger to cut Mason jar for the one cup. It's about one serving and little last you for about 3 to 5 days in the refrigerator. So let's go ahead and start with our old fashioned oats. We have 1/4 of a cup of our old fashioned oats. We're gonna just pour those right into the Mason jar. Now we're gonna use about three tablespoons of yogurt. This is a Greek yogurt. It's gonna give your oats of riel creaminess and richness. Now you can use a regular just a regular yogurt, but it's gonna be a little bit thinner. You can also view are vegan. You can opt for a, um, coconut based yogurt. You can also leave the yogurt out old together if you leave the yogurt out all together you're gonna want to add. You're gonna want to double your chia seeds, and you're gonna wanna add a little bit more milk to your base. So let's go ahead and add the yogurt. Next, we're gonna add in our milk. I like to use, um, almond milk, and that is gonna be 1/3 of a cup. Now, some of the recipes you will see we're gonna use coconut milk instead of our almond milk. So just be sure you don't prep all of them the same way because we will swap the milk out next, we're gonna add in our chia seeds. It's about half a tablespoon of chia seeds. These are packed with, um protein, omega threes and plenty of fibre as well. Next, we're gonna add a little bit of vanilla extract. Just 1/4 of a teaspoon. It's gonna sweeten things up just a little bit. Next, we're gonna add in our honey about a tablespoon of honey. Um, however, are blueberry muffin. Recipe is going to use maple syrup. So again, don't go ahead. Don't go and prep everything right yet. Wait till you get to those recipes and then and said a honey will use the maple syrup. So just about a table spoon. I'm just gonna eyeball this to about a table spoon. You can use a little bit less if you'd like a swell and then last we're just gonna add a little pinch of salt. So just like when you're making your chocolate chip cookies, Um, when you add in that sold, it kind of breaks up all the sweetness, and it gives it a nice, well rounded flavour. So this is our base, That's it. Didn't take any time at all. You know, what you can do is you can put the lid on your mason jar and shake it really good to mix it up. Or you can use your spoon and just kind of stir it until everything is mixed. Um, incorporated altogether. All right, that's it for the base. So super simple. Not a lot of prep work you can put the lid on now and stick it in the fridge for just a simple vanilla. Overnight oats, Um, or you can add in your favorite toppings, so we're gonna move on to our blueberry muffin overnight. Oats 4. Overnight Oats Blueberry Muffin: All right, let's get started with our blueberry muffin. Overnight oats. Can you imagine blueberry muffins every morning without all the extra carbs and calories and sugars, this blueberry muffin is gonna be packed full of protein omega threes, fiber and tons of nutrients that are going to keep you fueled for the whole day. So we have our base. This recipe were actually swapping out the honey for maple syrup We're gonna first at in just a dash of ground cinnamon. So just Sprinkle a little dash of your cinnamon and they're OK. Next, we're gonna add in just a couple tablespoons of pecans. Now, what I like to do is stop here and mix this in. So I like to kind of stir all those pecans and that cinnamon right into your base. Okay? And then we are going to add in about four tablespoons of fresh blueberries. Now, these are fresh blueberries. You can get frozen blueberries and they'll work just fine. So it's up to you. I'm gonna add these right on top. Hopefully don't spill him all over the place. Now, the last step you're going to do is put the lid on, put it in your refrigerator. You'll want it to sit at least four hours, but it's best if it sits overnight. In that way, when you wake up in the morning, you pull it right out of the fridge and breakfast is ready. And there it iss your blueberry muffin overnight oats. 5. Overnight Oats Oatmeal Cookie: So next let's do our oatmeal cookie overnight oats recipe. So this is just our base. This is with the almond milk and with the honey. And to this, we are going to add two tablespoons of raisins. I am using golden reasons. We're also gonna add in two tablespoons of our pecans and then right on top, we're just gonna dio a little pinch of our cinnamon as well seeking to Sprinkle that right on top. So for the last step, you're gonna put the lid on, stick it right in the fridge, and tomorrow morning you're gonna have a nutrient dense oatmeal cookie for breakfast. 6. Overnight Oats Tropical Fruit: All right. Next, let's do our tropical fruit Overnight oats. So we have our base for this one. We're gonna use coconut milk instead of the almond milk. It definitely adds another dimension to your oats. So we're going to start with about a tablespoon of unsweetened coconut. Just pour that ride in there and then we have three different types of fruit. We're gonna do a table about a tablespoon of mango, and I have bought my mango frozen. It's just it makes it so much easier. We have about a tablespoon of pineapple again. I buy this one frozen as well, and then last, we have about a tablespoon of banana. Now, I bought this fresh and just chopped it, um, peeled and chopped it. So if you have room, get that banana right on top. There, you might need to transfer this one to a larger jar so that you can mix it and put it in the fridge. I'm not even gonna attempt to put a little on this one because, as you can see, it's just going to make a big mess. But in the morning, you reach right for that tropical fruit overnight oats and look at how many nutrients you're going to get from this one. Breakfast. Delicious. And it only took a few minutes. 7. Overnight Oats Chocolate PB Banana: our last overnight recipe is gonna be my personal favorite are chocolate peanut butter, banana, overnight oats. I am a big chocolate lover. So when I can find a recipe that includes the decadence of the chocolate mixed with tons of nutrients I'm in. So we're going to start with our base. This is just our original base with the almond milk and the honey. We're gonna add a tablespoon of unsweetened cocoa powder, so make sure after you add the cocoa powder, give it a nice mix. All right, Next, we're gonna add in our peanut butter just a tablespoon. Now make sure that your peanut butter is a natural peanut butter. When you look at the ingredients list, you want to make sure that the only ingredient is peanuts. You don't want a packed full of sugar and preservatives. After you add your peanut butter, go ahead and mix that in there, too, because it's so sticky it's gonna be hard to shake it. And last our banana. We have half of a banana, and I've just chopped it up and you're just gonna add that right on top. And there you have it. Our chocolate peanut butter banana Overnight oats. You can certainly have this for breakfast, but you could also have it as a dessert, and it will satisfy that sweet tooth. 8. Overnight Oats Projects: so these oats will last you a good 3 to 5 days in the refrigerator when you're ready to eat . Um, just pull them right out of the fridge, take the lid off and eat him right out of the jar. It doesn't get much easier than that. So once you have made all of your overnight oats, I want you to take a quick picture, and I want you to post it in our project section in the classroom. In addition, I want you to explore making your own recipes with the flavors and ingredients that you enjoy eating the most always start with the base that we made it. In the beginning, you can replace the milks, the sweeteners, the fruits, and you can add any sort of toppings that you like. Be sure to post your favorite recipes in the projects as well. 9. Overnight Oats Conclusion: So, as you can see, these overnight oats are super easy, quick, and they're gonna make mealtimes super convenient for you. I think meal prepping is so important to maintain a healthy lifestyle because you're more apt. Teoh, choose those healthier meal options when they're available for you. I hope you enjoy making these overnight oats with me. Whether you eat him for breakfast, snacks, lunch or even for dessert, you're gonna be flooding your body with so many nutrients. My name is Margaret Lynn. I love to live a healthy lifestyle, and I love sharing simple changes that you can make, like he's prepped overnight oats to better your health for the rest of your life.