bite my words

Dispelling nutrition myths, ranting, and occasionally, raving


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So hot; overnight oats

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Overnight oats are totally hot right now because they’re cool. In the summertime, if you’re anything like me, you don’t crave a bowl of hot oatmeal for breakfast. That doesn’t mean that you don’t need a good breakfast. The perfect, quick, easy, and tasty way to get the satisfaction of oatmeal for breakfast, with none of the heat, is overnight oats.

I prefer to make them in a mason jar as I can make a few batches and stash them in the fridge for breakfast. Another great trick is to make them in your nearly empty jar of peanut butter (or other nut butter). I’m sure that if you don’t have any jar you could still make them in a bowl; just cover with a lid of cling wrap before refrigerating.

The key to overnight oats is letting them sit long enough for the oats to absorb the liquid ingredients. I like to make mine in the evening and then all I have to do in the morning is grab them out of the fridge. Make sure you mix your ingredients well, before refrigerating. This is also where a mason jar comes in handy because you can just shake it like crazy.

Here are a couple of my favourite versions I’ve come up with:

Stewed rhubarb and coconut overnight oats

1/4 cup stewed rhubarb (use your favourite recipe or combine about 2 cups of rhubarb, squeeze of orange juice, bit of orange zest, and 1 tbsp of sugar – this will make enough for several servings of overnight oats or use the extras for another recipe)

1/4 cup quick oats

1/2 cup milk (cow, almond, coconut, whatever you prefer)

1/4 cup greek yoghurt (plain or coconut both work well for this recipe)

1 tsp shredded unsweetened coconut

Mix all ingredients together and refrigerate until thickened (preferably overnight). Enjoy as is.

Choconana PB overnight oats

1/4 quick oats

1/4 cup plain greek yoghurt

1/2 cup (unsweetened) chocolate almond milk (or use plain milk and add 1 tsp of unsweetened cocoa powder)

1/2-1 mashed banana

1 tbsp natural PB

Mash the banana and PB together, put in jar with all other ingredients. Mix well. Refrigerate. Enjoy!

Basically, you can combine any fruit, nuts, seeds, you desire. Although you may want to add nuts in the morning so that they don’t get mushy in the mixture overnight.

Have a great weekend!!

 


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Follow Friday: Good and Cheap

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A friend and regular reader shared a link to the cookbook Good and Cheap by Leanne Brown with me last week. The book was created as part of her Master’s Thesis and is available for free under a Creative Commons licence. According to Brown, the cookbook was designed to be affordable for people using  SNAP (formerly food stamps) in the US. However, I’m sure that most of the recipes would be equally affordable for Canadians on a budget. In addition to being affordable, the recipes are nutritious and appealing. Even if you’re not on a tight budget there’s likely something in here you’d like to try: pumpkin oatmeal, broccoli apple salad, or brussels sprouts hash and eggs perhaps.


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Follow Friday: Cookie + Kate

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It’s been a little while since I gave you a recipe blog for a Follow Friday post. I made two things from Cookie + Kate last weekend and they were both great so I think her blog is worthy of sharing. I made her Curried Coconut Quinoa and Greens with Roasted Cauliflower for supper one evening. It was mighty tasty and easy. Just a little chopping. Cauliflower in the oven, everything else in a pot, done. I also made a batch of these Maple Oat Chocolate Chip Cookies to refuel after my long run on Sunday and we satisfied our sweet teeth on them all week.

If you’re looking for easy, delicious, vegetarian recipes, Cookie + Kate is a great place to look.


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Follow Friday: Toast to Food @toasttofood

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While I firmly believe that it’s too early for Christmas (music, decorations, store displays…) it’s never too early to learn new cooking and recipe tips. Toast to Food has created a great tutorial series on holiday food. Toast to Food will highlight a holiday staple in each post and readers are encouraged to comment, add their own tips, feedback, and recipes. It’s a great communal way to share ideas for holiday cooking and to learn something in the process.


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Follow Friday: @chowandchatter

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Rebecca Subbiah is a registered dietitian, both in the US and UK. She is also a prolific tweeter and blogger. She shares glimpses into her life, food, and family (as well as yummy nutritious recipes) on her blog Chow and Chatter. She’s always sharing links to recipes, other interesting nutrition-related topics, and social media tips through her twitter feed and is very engaging. It’s always refreshing to see an RD putting a positive face forward for our profession.