Wednesday, April 30, 2014

Basic Recipe: Egg White Overnight Oats

If you've read some of my previous recipes, or have seen my Instagram account (@adena86), you'll notice how much I LOVE overnight oats. What are they? Overnight oats are oats that are soaked in liquid overnight. They get the same texture as if they had been cooked on the stove top or microwave. Adding ingredients like yogurt and chia seeds make the oats more creamy and pudding like (plus they add some healthy fats and protein). This is a great breakfast especially for busy mornings when you're short on time. There are so many ways to flavor overnight oats so you can literally have a different breakfast every day of the week. I use extracts like coconut, vanilla, and almond as well as flavored stevias (toffee is my favorite!). You can add fruit, nuts, nut butters, coconut flakes- any toppings you like!

There are two ways to make overnight oats. My basic recipe is just letting the oats sit overnight in almond milk, yogurt, and chia seeds. The second is cooking them with water or milk, and egg whites. Both versions require refridgeration overnight, and they are both eaten cold in the morning (breakfast pudding!). Adding egg whites at the end of cooking the oats makes the oats fluffy and adds some extra protein (which helps to keep us fuller for longer). Once you've tried overnight oats, your breakfasts will never be the same!

I always order my extracts, nut butters, stevias, and other ingredients from Vitacost. It's an online health store with amazing prices and huge selection of fun, healthy ingredients. Here's a discount code to use off your first order!

Egg White Overnight Oats: Basic Recipe



Ingredients:

1/3 cup oatmeal
2/3 cup water or milk
Extract (vanilla, coconut, almond etc., optional)
Stevia (or preferred sweetener)
1/4 cup egg whites
1/2 cup Greek yogurt
1/2 scoop protein powder (optional)

Other Add In's:

Fruit
Nuts
Nut butter
Coconut Flakes
Chia Seeds (will require more liquid after you mix them in and leave overnight. Chia seeds absorb liquid and "plump" up)
Canned pumpkin
Cooked kabocha squash (my favorite!!)

Directions:

1. Place oats in a bowel. Add milk or water, stevia, and extract of choice (optional).
2. Microwave until most of the liquid is absorbed (about 1 1/2-2 minutes- keep checking on it and stir half way through).
3. Stir in the egg whites (really stir so you don't get clumps). Cook another 25-30 seconds. Let cool and then place in the fridge and leave overnight.
4. In the morning, mix the yogurt with protein powder of choice (if using). Mix in to your oats or layer like a parfait. If using add-ins, stir the following ingredients in the oatmeal the night before: pumpkin, kabocha squash, chia seeds. The others add-ins can be added in the morning or the night before, whichever you prefer!