Cooking With N8TM: Carrot Cake Overnight Oats

These oatmeal recipes are loaded with calcium, protein, fiber, and vitamin A. Chia seeds are high in heart-healthy soluble fiber and omega 3 fatty acids. Both the oats and the chia seeds provide soluble fiber which helps lower cholesterol levels. The small amount of carrots in this recipe provides 100% of your vitamin A for the day, and is good for your eyes and immune system.

Carrot Cake Overnight Oats

By: Mayo Clinic Staff | Serves: 1

Ingredients

1/2 cup rolled oats
2/3 cup skim milk
1/3 cup plain, nonfat Greek yogurt
1/4 cup carrot, finely grated
1 1/2 tsp chia seeds
2 tsp maple syrup
1/2 tsp cinnamon
1/2 tsp vanilla extract
1 tbsp pecans, chopped
1 tbsp shredded coconut, unsweetened

Directions

Mix all ingredients, except for pecans and coconut, in a bowl or mason jar.
Top with pecans and cover with lid.
Refrigerate overnight and eat chilled.

Per Serving: Calories 395 | Fat 12g | Saturated Fat 3g | Sodium 135mg | Carbohydrate 55g | Fiber 9g | Protein 21g | Vitamin A 100% daily value | Calcium 36% daily value

Apple Cinnamon Overnight Oats

By: Mayo Clinic Staff | Serves: 1

Ingredients

1/3 cup skim milk
1/4 cup unsweetened applesauce
1/4 cup old fashioned rolled oats
1/4 cup Greek low-fat plain yogurt
1/4 cup diced apples
1 1/2 tsp dried chia seeds
1/4 tsp cinnamon

Directions

Place all of the ingredients in a 1-pint mason jar.
Screw lid on and shake until well combined.
Refrigerate overnight and eat chilled.

Per Serving: Calories 195 | Fat 4g | Saturated Fat 0g | Sodium 90mg | Carbohydrate 30g | Fiber 6g | Protein 11 g

Baklava Oatmeal

By: Mayo Clinic Staff | Serves: 2

Ingredients

1 cup rolled oats
2 cups water
1 tsp cinnamon
1 tbsp orange zest
2 tbsp honey
2 tbsp almonds, sliced or chopped

Directions

In a small pot, add all ingredients except the almonds. Place on medium-high heat, just until water comes to a boil.
Immediately turn heat to low and cover with lid.
Cook for 5 minutes, until oats are soft and tender and most of the water is cooked off.
Portion into 2 bowls and top with nuts.

Per Serving (1 cup): Calories 255 | Fat 6g | Saturated Fat <1g | Sodium 10mg | Carbohydrate 47g | Fiber 6g | Protein 6g

Slow Cooker Steel Cut Oats

Serves: 4

Ingredients

4 cups water
1 cup steel cut oats

Directions

Combine water and oats in 4-6 quart slow cooker.
Cover with lid and cook on low for 7-8 hours or overnight.

Per Serving (1 cup): Calories 150 | Fat 2.5 | Saturated Fat 0.5g | Sodium 0mg | Carbohydrate 27g | Fiber 4g | Protein 5g

Topping Ideas

1/4 cup banana slices, 1 tbsp walnuts, sprinkle of cinnamon

Add 80 calories, 1.5g protein, 1.5g fiber, 10g carbs

1/4 cup blueberries, 1 tbsp pecans, 1 1/2 tsp maple syrup

Add 95 calories, 5g fat, 1g protein, 13g crabs, 1.5g fiber

1/4 cup peaches, 1/4 cup vanilla yogurt, sprinkle of cinnamon & nutmeg

Add 65 calories, 1g fat, 12g carbs, 3g protein, 0.5g fiber

1/4 cup pumpkin puree, 1/4 tsp pumpkin pie spice, 1 tbsp pepitas, 1 1/2 tsp maple syrup

Add 95 calories, 4g fat, 12g carbs, 3g protein, 3g fiber

Get your weather forecast from people that actually live in your community. We update with short, easy-to-use video forecasts you can watch on your phone every day. Download the iOS or Android app here.

Comments

comments