PUMPKIN SPICE OVERNIGHT OATS
By Crystal Owens, original post here.
Pumpkin spice overnight oats are the perfect breakfast on-to-go and filled with protein to help keep you full in between meals.
The usual morning rush to get the kids to school sometimes leaves us running out the door with a quick breakfast in hand. A sit down breakfast can be a rare occurrence some weeks, especially with the kids in two different schools. I try to keep healthy options readily available for the kids in case they can’t sit down for a nutritious and protein packed meal. One of our favorite quick and easy breakfast meal is overnight oats. My daughter and I could eat oatmeal every single morning for the rest of our lives. She loves a warm bowl of oatmeal with a splash of milk and cinnamon. Since we’re often pressed for time I routinely make overnight oats in the fridge, ready to be eaten in the morning. This pumpkin spice overnight oats recipe is one of my favorites during the fall.
In case you haven’t tried overnight oats they’re a combination of old fashioned oats, milk, and greek yogurt. You can add just about anything to them to your liking. Add in spices, chia seeds, nuts, and of course fruit. Overnight oats are packed with protein from the milk, oats, greek yogurt, and chia seeds. Having a nutrient filled meal is a great way to start your day. Growing up my mother was always on the go between work, caring for three kids, and extra circular activities. She ingrained the importance of a good breakfast into me and I’ve passed that onto my children. On days when I skip breakfast I feel sluggish and am more likely to binge during lunch. It’s never a great way to start my day. She also always suggested I have a glass of milk before walking out the door. As an adult I’d rather make protein smoothies and overnight oats with my glass of milk.
As you know milk has many benefits that help maintain a healthy lifestyle. We also know that milk is a great source of calcium that’s key for bone-building and maintaing bone density as we age. But did you know milk also helps muscles rebuild after an intense workout at the gym? The proteins casein and whey help ensure muscles recover after a breakdown from a strenuous workout. Let’s not forget the beauty benefits of drinking milk. Say what? Yes, milk contains vital nutrients that help promote healthy hair, skin and nails. Proteins, calcium, lipids, Vitamin A, B6, biotin, and potassium are all nutrients found in milk that will help keep hair soft and shiny.
- 1/2 cup old fashioned oats
- 1/2 cup 2% milk
- 2-3 tablespoons pumpkin puree
- 1/2 cup greek yogurt (I used vanilla)
- 1/8 tsp vanilla extract
- 1-2 tsp brown sugar
- 1/2 tsp pumpkin spice
- 1/2 tablespoon chia seeds
- 1 tsp maple syrup
- granola or nuts for topping
- Combine all ingredients together and store in mason jar overnight. Top with granola or nuts.
Please note I prefer my oatmeal and overnight oats with minimal sweetness. I suggest starting with the least amount of each sweetening ingredient and increasing to your liking. For example I use 1/2 to 1 teaspoon of brown sugar but you may prefer two. Same goes for the pumpkin spice (increase in 1/4-1/2 teaspoon incriments), vanilla, and if you’d really like a decadent treat add a splash of maple syrup. You can also decrease the milk and/or greek yogurt to 1/3 cup for a thicker texture.
RECUPERA TUS MÚSCULOS
Un rico vaso de leche luego de hacer ejercicio ayuda a tus músculos a recuperarse. La leche contiene proteínas tales como caseína y suero que pueden ayudar a que se recuperen los músculos después de una actividad física. Además tiene minerales que son importantes para prevenir los calambres musculares. Prueba la leche chocolatada para una …