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
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