Banana Berry Overnight Oatmeal (Step-by-Step)

Banana Berry Overnight Oatmeal

While many folks claim to be unwaveringly loyal to a warm breakfast, I have converted quite a number of oatmeal enthusiasts to cold porridge (at least during the warmer months) by offering them some of my famous overnight oats.

The allure of overnight oatmeal is that it is prepared ahead of time, so in the morning, you can just grab a spoon and dig in. Overnight oats have taken Pinterest by storm for well over a year now, but for those that are hesitant, I have created a step-by-step guide. Once you have the basics down, you can concoct any number of flavor combinations, from Pumpkin Spice to Tiramisu.

Ready to shake up your breakfast routine? Here it goes!

Banana Berry Overnight Oats

In a small bowl, mash half of a ripe banana with a fork.

Banana Berry Overnight Oats

Add 1/4 cup of raspberries to the bowl and mash them into the banana.

Banana Berry Overnight Oats

Add 1/2 cup (or 1 individual carton) nonfat plain Greek yogurt to the fruit mixture,

Banana Berry Overnight Oats

and mix well. Now you have naturally sweetened yogurt! (Note: If you find that the fruit and yogurt mixture is too tart at this stage, feel free to add the other banana half.)

Banana Berry Overnight Oats

Pour the fruit and yogurt mixture into a mason jar (or container that can hold at least 12 oz). Then add 2 teaspoons chia seeds, 1/3 cup old fashioned rolled oats, 1/4 cup raspberries, 1/2 cup water, and 1/4 cup blueberries.

Banana Berry Overnight Oatmeal

Shake up the jar (or stir well) so that the contents are evenly mixed. Then place in the refrigerator overnight. As you sleep, the mixture will thicken up and the oats will soften.

Banana Berry Overnight Oats

In the morning, enjoy your refreshing oats straight out the jar, or spoon into a serving bowl and garnish with berries.

Banana Berry Overnight Oatmeal

Banana Berry Overnight Oatmeal

Serves 1

Ingredients:

  • ½ ripe banana
  • ½ cup raspberries, divided
  • ¼ cup blueberries
  • ½ cup nonfat plain Greek yogurt (or 1 individual sized carton)
  • 1/3 cup old fashioned rolled oats
  • 2 teaspoons chia seeds
  • ½ cup water

Method:

  1. In a small bowl, mash the banana half with a fork.
  2. Add half of the raspberries (1/4 cup) to the bowl and mash them into the banana.
  3. Add 1/2 cup (or 1 individual carton) nonfat plain Greek yogurt to the fruit mixture and mix well. This is how you make naturally sweetened yogurt! (Note: If you find that the fruit and yogurt mixture is too tart at this stage, feel free to add the other banana half.)
  4. Pour the fruit and yogurt mixture into a mason jar (or container that’s at least 12oz). Then add the chia seeds, oats, blueberries, remaining raspberries, and water.
  5. Shake up the jar (or stir well) so that the contents are evenly mixed. Then place in the refrigerator overnight. As you sleep, the mixture will thicken up and the oats will soften.
  6. In the morning, enjoy your oats cold straight out of the jar, or spooned into a serving bowl. Feel free to garnish with berries.

Nutrition: 350 calories, 6g fat (1g saturated fat), 55g carbohydrates (12g fiber, 20g sugar*), 24g protein, 1% Vitamin A, 42% Vitamin C, 15% iron, 28% calcium

*All sugars are naturally occurring- none are the dangerous added sugars.

Banana Berry Overnight Oatmeal

Looking for other overnight oats recipes? These are the four that I make most frequently:

– Kelly

16 Healthy Halloween Snacks From Around The Web

Happy October, everyone!

Just because Halloween is one of the most diet-busting holidays on the calendar, doesn’t mean that there isn’t room for nutrition. So I scoured the web for the best healthy Halloween snacks, including fruit and veggie platters, as well as heartier fare. The snacks pictured below keep the Halloween spirit alive, without sacrificing nutrition. Enjoy!

witchbrooms

1) Witch brooms made from pretzels & string cheese, Image via Concinada con Catman

hallofruit

2) Banana ghosts and clementine pumpkins. I love this! Image via Pinterest, original source unknown

allrecipesappleteeth

3) Apple teeth with slivered almonds, via Allrecipes.com

vegskel

4) Veggie skeleton, image via feeding four little monkeys

spookyyogurt

5) Ghost inspired fruit & yogurt, image via Lisa Storms

smoothie

6) Jack-O-Lantern Smoothie, image via See Vanessa Craft. Note- for a healthy orange smoothie recipe, I recommend this carrot-apple-banana smoothie or this peach pie oatmeal smoothie.

carrothummus1

7) Hummus with carrot fingers. Image via Pinterest, original source unknown.

hummuscarrot2

8) Hummus with carrot & parsley pumpkins. Image via Parents.com

spider deviled eggs

9) Deviled eggs with olive spiders, image via Sunset

pumpkinegg

10) Pumpkin deviled eggs, image via Foodista

mummydip

11) Mummy dip with green veggies, image via hostess with the mostess

plumspider

12) Plum + grape spider, image via Kitchen Fun With My 3 Sons

pumpkindip

13) Adorable veggie platter presentation! Image via Pinterest, original source unknown

cck

14) Fruity Jack-O-Lanterns, image via Chocolate Covered Katie

easy

15) Easy Jack-O-Lantern Oranges, image via Under Construction blog

fruitcup

16) Fruit cup Jack-O-Lanterns, image via Pimp My Dinner

For more Halloween food inspiration (yes- there’s more!), see my Pinterest board. Wondering what dips to serve with fruit and veggie platters? See my picks for healthy dips here.

Happy Halloween!

– Kelly

Stove top Fig, Banana & Almond Butter Sandwich

This recipe was adapted from this Fig & Banana Almond Butter Panini that I found on Pinterest. I don’t have a panini maker, so I decided to cook my sandwich on the stove top, grilled cheese style. It is like a Peanut Butter & Jelly Sandwich, all grown up.

Stove top Fig & Banana Almond Butter Sandwich

Ingredients

  • 2 slices
    whole grain bread
  • 2 tablespoons
    almond butter
  • 2
    black mission figs
  • 1/2
    banana
  • 1 teaspoon
    butter (or butter substitute)

Cooking Directions

  1. Slice figs lengthwise and discard the stems. Slice the banana half into thin slices (I put the other half of my banana in the fridge to be used on toast tomorrow).
  2. Spread each slice of bread with almond butter. Then, lay the fig slices on one piece of bread, and the banana slices on the other. Once the fruit is evenly distributed, combine the slices to form your sandwich.
  3. Spread 1/2 teaspoon butter (you don’t need much) on the outside of one slice of bread. Lay the sandwich butter side down on a nonstick skillet over medium heat. As the sandwich is cooking, spread 1/2 teaspoon of butter on the top side of the bread.
  4. After a few minutes, once the bottom slice has nicely browned, flip your sandwich to cook the other side. This side will cook quicker. Once your sandwich is nicely browned on both sides, remove from heat, slice, and enjoy! It goes well with a cup of tea or a glass of milk.

Serving Size: 1 Sandwich

Per serving: 515 calories, 22.6g fat (1.7 g saturated), 0mg cholesterol, 476mg sodium, 66g carbohydrates (12g fiber, 23g sugar), 16g protein, 591 mg potassium, 4.8% Vitamin A, 16.5% Vitamin C, 20.5% Calcium, 20.5% iron

*Nutrition Facts were estimated using MyFitnessPal using the ingredients below:

To lighten up the sandwich, you can:

  • Use a lighter bread (mine was 100kcal/slice)
  • Spread on a thinner layer of almond butter
  • Omit the butter/butter substitute
  • Share the other half with a friend 🙂

Shopping Tips:

  • When shopping for nut butters, look for spreads without any added oils or sugars. All my crunchy almond butter contains are almonds and salt!
  • When shopping for bread, choose a bread that is made with whole grain flour, has more fiber than sugar, and is about 80 calories a slice (guess I missed that one this week!)

-Kelly