Emily is our registered JANE nutritionist. We thought we’d start off our series of the JANES Favorite Recipes series with someone who knows what they are talking about when it comes to yummy and nutritious food to fuel our very active bodies. Since there is no cooking at all with this recipe, this would be a great option for moms who need something quick, easy and nutritious for the kids before heading off to school or a soccer game in the morning. And, we like how you can make it your own by adding in what you like to make this a favorite of yours too.
Emily is the sports nutritionist for all UCLA athletes and this is what she recommends to them.
OVERNIGHT OATS:
Overnight oats are just oats soaked overnight that absorb the liquid you put them in – any kind of liquid you like! The most common mixture is equal parts raw rolled oats, milk and yogurt (I like 1/3 or 1/2 cup of each). You can use any kind of yogurt or milk. Put in the fridge overnight (uncovered or covered, your choice) and let ‘em soak up the liquids.
That’s the base, and toppings are endless. Add the toppings the night before or the next morning – either way works. Just don’t put anything in you don’t mind getting soggy (i.e. crunchy cereals)
There is NO COOKING involved at all!
(Although you could heat them just a tiny bit in the microwave to take the chill out)
Basic KERF Recipe
1/3 cup rolled oats
1/3 – 1/2 cup milk [depending on how thick you like it]
1/3 cup plain yogurt
1/2 banana
1/2 tbsp chia or flaxseed seeds
Pinch salt
Pinch cinnamon
Directions
Stir everything together in a bowl. Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.
