I rarely eat grains anymore, but when I do it’s only true whole (unprocessed) grains like steel cut oats or sprouted grain breads. But even when I do eat them, I never eat them alone though (or “naked” as some call them).

Did you know that pairing whole grains and with fiber, omega3 fats, and protein can have a protective effect that prevents blood sugar spikes? It’s true. Adding soluble fiber, healthy fats, and protein to your meal can improve both cardiovascular and metabolic health?

The biggest health crisis of our lifetime are cardiovascular and metabolic disorders that are overwhelmingly preventable with a more nutrient dense diet, daily movement, and most of all… avoiding ultra processed foods and toxins.

Healthier Overnight Oats

Chantilly

Make your breakfasts or snacks ahead with these creamy, refreshing overnight oats, loaded with fiber and protein.

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Prep Time 5

Soaking Time 20

Course Breakfast

Cuisine American

Servings 1

Ingredients

1/2 cup steel cut or rolled oats
2 tbsp chia seeds
1 cup unsweetened almond milk
1/2 cup blueberries, blackberries, or raspberries
1 tbsp walnuts, pecans, or almonds
1 tsp maple syrup or honey
1/2 cup nonfat Greek yogurt

Instructions

Mix well, soak overnight.
Add extra fiber, omega3 fats, and protein by topping with berries, nuts, seeds, and unsweetened greek yogurt.
Add sweetness with banana slices, real whipped cream, maple syrup, or honey.

Keyword overnight oats

If you try this recipe, let me know what you think in the comments.

My kids absolutely love it. I make it with organic rolled oats for them because they don’t like the tougher consistency of the steel cuts oats that mommy eats, and that’s ok lol. To make sure it doesn’t cause blood sugar spikes, I always add chia seeds and berries for fiber, use a low carb milk, like almond milk, and I use fruit like bananas or a little bit of dates paste, honey, or maple syrup to sweeten it.

Feel free to adjust as needed. Some ingredients will require more milk, like of you add peanut butter powder or protein powder, etc.

My daughter (16) eats it almost everyday and my son (10) eats it from time to time. He isn’t always into it and that’s ok lol. On other days, he has fresh fruit and string cheese for breakfast or I’ll make him tuna salad on whole grain bread.

Both of my kids have sensory food issues, so I always focus more on making healthier meals out of the foods they already enjoy. I actually had to transition my son to real whole grain bread over time, which I’ll share how I did that in another post lol.

I get all my supplies at Walmart because it’s the cheapest for me where I love right now. Here’s what I buy: