Overnight Whole Grains
This ingenious overnight porridge is quick, simple and will be ready and waiting for you in the morning. High in protein, complex carbohydrates and varying vitamins, minerals and phytochemicals, this breakfast will provide a large concentration of essential disease fighting nutrients. Mix and match using the skeleton recipe to rotate flavor and nutrients. Bulgur offers a filling and hearty alternative to oats with a higher protein and iron content. If you are unfamiliar with any of the listed grains visit the Whole Grain Description page under the Farmacy tab for a more detailed explanation of each. The nutrition facts will very based on the chosen combination of ingredients.
Oats with peaches, honey and vanilla
Other Favorites:
Bulgur with banana, peanut butter and vanilla Freekah with apple, honey, ginger, cinnamon and vanilla |
Equipment:
Container with lid Ingredients: 1/2 cup whole grain 1/2 cup dairy alternative 1/2 cup mashed fruit 1 Tbsp. chia seeds 1/2 Tbsp. sweetener 1 tsp. flavorings (total) Directions: From the list on the right choose one whole grain, fruit, sweetener and up to three flavorings. Mix and match the flavorings to reach a total volume of 1 Tsp. combined Mash the fruit into a nectar like constancy. This is most easily achieved if the fruit was originally frozen and then melted in the microwave. If you choose an apple or pineapple as your fruit you may have to dice and puree in a blender for it to reach the desired consistency. If you choose peanut butter for your sweetener it is best to melt it in the microwave (about 15 seconds) to ensure it can be incorporated evenly with the other ingredients. When using oats as the whole grain you will need to add an additional 1/2 cup of dairy alternative as this whole grain soaks up more liquid. Combine all ingredients into a glass container with a lid and stir together until a homogeneous mixture is reached. Place in the refrigerator overnight. Heat in the microwave for about one minute to eat hot or enjoy cold. |
Whole grain: Pick one
Oats (GF sometimes) Freekah Bulger Musesli Quinoa (GF) Fruit: Pick one Apple Banana Blackberry Blueberry Cherry Mango Mixed berries Nectarine Peach Pineapple Raspberry Strawberry Sweetener: Pick one Honey Pure maple syrup Nut butter Flavorings: Pick 1-3 Cinnamon Ground ginger Nutmeg Apple pie spice Pumpkin pie spice Pure vanilla Pure coconut extract Unsweetened coconut flakes Coco powder Pure hazel nut extract Pure raspberry extract |
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Nutrition Facts
Servings 1.0 Amount Per Serving Calories 483 Total Fat 5 g 7 % Saturated Fat 0 g 0 % Monounsaturated Fat 0 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 326 mg Potassium 150 mg 4 Total Carbohydrate 95 g Dietary Fiber 17 g Sugars 33 g Protein 17 g Vitamin A 5 % Vitamin C 2 % Calcium 23 % Iron 15 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA |
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