I never really had strong feelings about oatmeal. Probably it’s because I didn’t eat oatmeal as a kid. It wasn’t that I didn’t like it. It just wasn’t on the table – the only time I saw oatmeal was in oatmeal cookies. Fast forward to the 1980’s, when I first really discovered oatmeal, I attribute this partly because as a nutrition student my teachers touted the benefits of whole grains and oatmeal was an easy way to add fiber to my diet and partly because at the time oatmeal had become a media darling, proclaimed as a “wonder” food to help fight chronic illness.
Over the years I’ve tried oatmeal in a variety of ways, but none really made an impression on me until I tried the overnight oatmeal I heard about from InspiredRD.com. Easy, delicious and convenient – I like the fact I don’t have to cook the oatmeal – I can have a fabulous, filling and very healthy breakfast in minutes. I was “inspired” to try this overnight oatmeal recipe by a tweet and from the leftover hodgepodge of foods I had in my fridge. It’s clean, it’s good and it keeps me feeling full until the next meal (for a few hours). Looks like it will be a regular.
When I first made this recipe I intended it to be for one serving but I was surprised to find I could only eat half of it. I wrapped up the other half and saved it for the next day – believe me it was just as good. Good thing too, because when I analyzed the single recipe it was much higher than I expected. When divided in half (making 2 servings) the nutrition profile was much better.
Tropical Overnight Oatmeal
You can use just about any fruit or combination of fruit and nuts. I like honey but maple syrup will work just as well. If you change up the fruit a dash of cinnamon, nutmeg or ginger will probably do wonders as well.
Makes 2 servings
1 cup regular old-fashion oatmeal
2 Tbsp crushed pineapple and juice
¾ cup unsweetened soy milk or low-fat milk
1 tsp honey
2 Tbsp lite coconut milk
10 whole almonds chopped
1 Tbsp unsweetened coconut shredded
1 banana sliced
Mix oatmeal, crushed pineapple, soy milk, honey and coconut milk together in bowl. Sprinkle with almonds and shredded coconut. Let sit overnight in the refrigerator. The next day, heat in microwave for 30 seconds and top with sliced bananas. Eat half and save half for the next day.
Total calories per serving: 307 calories, 9 grams fat, 0 trans fats, 0 mg cholesterol, sodium: 33 mg, carbohydrates: 50 gms, Dietary fiber: 7 gms, sugars 14 gms, Protein 10 gms.
Enjoy!
Diane Welland, M.S., RD
