Raspberry Cacao Overnight Oats

i.e. How to Eat Dessert for Breakfast & Feel Great About Where Your Life Is Headed 

Hi, Spring! Everyone has hung up their coats and switched from hot coffee to cold brew, but that doesn't mean that oatmeal season has to end! Oats are not only delicious and wholesome, but they are oh so adaptable. You just have to swap out the stove top for the refrigerator. This recipe is painless and packed with fiber and antioxidants. 

Prep time: 10 minutes | Servings: 1

Ingredients

  • 1/2 cup (40 g) dry quick oats, gluten free
  • 1 banana 
  • 6 oz (170 g) raspberries* 
  • 1 tablespoon (14 mL) water
  • 1/4 (59 mL) cup almond milk 
  • 1 tablespoon (10 g) cacao nibs + more to garnish 
  • pinch of sea salt

Preparation 

  1. Blend banana, 4 oz raspberries, 1 tablespoon water, and pinch of sea salt together. Layer the bottom of a 12 oz jar with half of this fruit puree. 
  2. Mix the quick oats, cacao nibs, and almond milk into the other half of fruit puree & spoon into the jar. 
  3. Pop the oats into the fridge for the night. Place the other 2 oz of raspberries in the freezer. 
  4. In the AM, unseal the jar, garnish with frozen raspberries (plus extra cacao nibs, if you're feeling festive) and consume. 
  5. Go forth and conquer the day. 

Notes

*If you are able to purchase organic raspberries, these would be a good thing to prioritize buying organic. Wherefore? Raspberries (in fact all berries, broadly speaking) are fully exposed to the field throughout the cultivation process, so they tend to get more contaminated by chemical inputs than fruits that are protected by a peel. 

Nutrition

Serving Size: 1 Recipe | Calories: 270 | Total Fat: 3 g | Carbohydrate: 56 g | Sugar: 21 g | Dietary Fiber: 15 g | Protein: 7 g | Vitamin A: 15% | Vitamin C: 72% | Calcium: 24% | Iron: 32% 

5 Reasons to Add Raspberries to Your Regimen

  1. A cup of raspberries contains 41% of your daily value of manganese (not to mention ample fiber, biotin, magnesium, folate, and potassium). 
  2. Raspberries are rich in antioxidants and anti-inflammatory phytonutrients--in fact, they are nearly unparalleled among other fruits and vegetables in the diversity of these nutrients.
  3. As is typically the case for anti-inflammatory foods, raspberries show anti-cancer benefits since they are well equipped to help decrease oxidative stress in the body.
  4. Raspberries also appear to help regulate blood sugar, combat obesity, and manage type 2 diabetes.
  5. They are especially delectable. 

Do you need anymore reason to hop on the raspberry train? If you do, check out check out the George Mateljan Foundation's article on raspberries for a deep dive into the science of raspberry nutrition and preparation. 

Grapefruit Balsamic

Red Grapefruit. Balsamic Reduction. Gogi Berries. Slivered Almonds.

Grapefruit-balsamic-gogi-berries-almonds

Grapefruit is magic. 

Just one packs roughly 118% your daily value of vitamin C, along with a host of phytonutrients and antioxidants shown to help lower cholesterol, protect against cancers, and prevent kidney stones. Topping this wondercitrus with balsamic reduction, gogi berries, and almonds makes for a tangy departure from the usual morning routine. It's no wonder the Latin name for grapefruit is Citrus paradisi. 

Ingredients

  • 1 red grapefruit
  • 1/4 C sliced almonds
  • 1/8 C gogi berries
  • 2 Tbs balsamic reduction

Preparation

  • Divide: Cut the grapefruit in half. Section both halves of the fruit by cutting each pulp triangle away from the pithy, white inner rind on all three sides.
  • Conquer: Top each half with balsamic reduction, gogi berries, and almonds to taste. Consume with a runcible spoon
grapefruit-gogi-berries-balsamic

Reasons to Love

  1. Grapefruit is a marvelous source of copper, vitamin A, fiber, and potassium. Research indicates that grapefruit consumption is associated with reduced risk of colon cancer and prostate cancer, prevention of kidney stones, and lower LDL cholesterol. 
  2. Almonds are one of the best sources of biotin (sometimes called vitamin B7 and/or vitamin H). This B-complex vitamin is vital for blood sugar balance and for healthy skin. 
  3. Almonds also provide ample vitamin E, manganese, and copper; like grapefruits, almonds have been shown help lower LDL cholesterol and reduce the risk of heart disease. 
  4. Grapefruits and almonds together make for a fiber-filled, heart-healthy morning. 
Grapefruit-gogi-berries-almonds-balsamic