Jan042017

Posted in Recipes.

The first week of January 2017 continues! Have you made a resolution to eat better?

I see lots of people who skip breakfast, or make poor, low-protein breakfast choices. Both aren’t satisfying options to power you up and keep you going until your next meal.

 

While some people can get away with not eating breakfast, chances are you’re not one of them. Most people are fine when they skip breakfast – until they get to either lunch or supper. It’s then that their bodies ask for those breakfast calories, and this comes in the form of overeating.

 

If you’re looking for a breakfast that’s got protein in it, look no further! Overnight oats to the rescue!

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I know overnight oats – which are essentially oatmeal soaked in yogurt and milk – have enjoyed some popularity recently, but some of you still haven’t tried them. They’re the ultimate make-ahead breakfast – make a bunch, eat all week!

They go from the fridge to table, although I personally like them better slightly warm.

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Overnight oats are completely customizable, so even though this recipe contains blood orange and hazelnuts, you can easily replace any of these items with any fruit, nut, seed, or whatever you want. The original 2:2:2 recipe stays the same. If you make them a different way, don’t worry about the extra cup of orange juice that I put in there: but if you want a looser consistency simply increase the milk amount in the recipe.

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You’ll notice that I use full-fat dairy when I do use it at all. That’s because I despise ‘diet food’, and research tells us that milk fat may not be as harmful to our health as previously thought. Full-fat dairy is filling and delicious, which equals satiety. This equals less passes around the snack table at work. Do you see what I’m getting at? More fat now may mean less crap later! Isn’t eating whole food fun?

I toast the hazelnuts to bring out their flavor. I highly recommend it! Stick them on a tray in the toaster oven or use a dry frying pan over medium heat, but watch them closely! They burn like crazy if you’re not careful. Take them off the heat as soon as they become fragrant.

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Overnight Oats with Blood Orange and Hazelnuts

This grab and go breakfast is a snap to prepare, and it will leave you full and satisfied all morning long!

Servings: 4
Ingredients
  • 2 large blood oranges
  • 2 cups quick oats
  • 2 cups 4% plain Greek yogurt
  • 2 cups 2% milk
  • ½ cup hazelnuts toasted and crushed
  • 3-4 T maple syrup
Instructions
  1. Squeeze the juice from the oranges and remove the segments (if you squeeze the juice from the oranges, you’ll likely have to reach into the orange halves and use your hands to take out as much of the pulp as you can. That’s okay, it’s going to be mixed in with the rest of the ingredients anyhow.)
  2. Combine the orange juice and segments with the rest of the ingredients in a large bowl, then place in individual jars or other containers (or leave in the big bowl).
  3. Refrigerate overnight. Grab and go in the morning.
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