Looking for a quick grab and go healthy breakfast or lunch? These oats are one of my favourite recipes because they are so simple and satisfying. Not to mention they’ll give you loads of energy right through the morning (unlike that drive through breakfast sandwich that will leave you bloaty and looking for your next fix). Read on to find out why this is a superstar meal anyone can do.

Balanced Bites

Most of my clients know our first step to good eating is balanced meals. Protein for tissue repair (hello workout gains!) and control of appetite hormones. A natural source of carbohydrates to fuel our main energy production system, without spiking our blood sugar. A heaping dose of plant foods for an anti-inflammatory nutrient boost and slowed digestion and absorption.  Softening the impact on our blood sugar keeps energy steady and willpower strong!

Good Guy Food

Raw oats contain something called resistant starch. Its not quite fibre but has the same action of preferentially feeding our good gut bacteria. These little are guys responsible for everything from immune regulation, to improving mood, to lowering inflammation. They need a lot of fuel to out-compete the bad bacteria and keep your body in tip top shape. Including foods with resistant starch regularly helps this important system do its job.

I have just been loving this with frozen cherries or wild blueberries lately – but feel free to mix it up! This is a great make ahead breakfast for busy mornings- I line up 3 jars to make a few at a time so I’m stocked and ready.

Recipe : Raw Overnight Oats     overnight oats 2

  • 1 scoop whey powder (optional, if using choose something with a short, recognizable ingredient list like this one).
  • sprinkle of cinnamon or cardamom
  • 1 tbsp chia seeds or oat bran
  • 1/3 cup rolled oats (don’t be tempted to use steel cut here, they just won’t soften up)
  • 1/3 cup plain Greek yogurt
  • 1/3 cup milk (add an extra 2 tbsp if you like it a bit runnier, this recipe is quite thick).
  • 1/4 tsp vanilla extract
  • 1 cup berries or diced fruit

In a mason jar mix up the dry ingredients (whey powder, spices, chia seeds and oats). Add the wet ingredients (yogurt, milk, vanilla) and mix well. Top with fruit and pop in the fridge. This recipe will actually thicken up within 2-3 hours, and I often use it as a quick lunch for that reason! If making the night before add an extra splash of milk to keep the consistency creamy.

What are your favourite healthy breakfasts? Share them in the comments below or on the Westcoast Nutrition Facebook page.