I love oats. They’re gluggy and warm and they make my mouth feel good, so what bad is there to say about them! Nothing!
I’ve been playing around with some ingredients lately that I had at home and came up with this delicious Chocolate Banana Overnight Oatmeal Bowl. There are many opportunities in this recipe to make it more healthy, but as I said, this is a concoction of what I had in my kitchen already. I would say I’m not a morning person – I’m a night owl, staying up till all hours before I finally go to sleep, so having to wake up early for work or university in the morning is basically a chore. The great thing about overnight oats is that it’s overnight! So I prepared this in the evening, threw it into the fridge, then its just a little heating before eating and you’ve got yourself a healthy, delicious breakfast almost instantly! More time to do your makeup…or sleep in.
The Importance of Breakfast
You often hear that breakfast is the most important meal of the day right? But why? It’s amazing how many people bypass breakfast but then by mid-morning are starving to death and go for an unhealthy meal option to satisfy their growling stomach. Observational studies have shown that eating breakfast has physical benefits such as improved control of diabetes and a decrease in risk factors that can contribute to heart disease. Further evidence indicates that consuming breakfast can improve short term memory, nutritional profile and positively influence appetite control. Also, as a last note, eating a good breakfast has shown improvements in behaviour amongst children. They’re often less disruptive and less likely to be absent and improve concentration which in turn improves academic performance. My Chocolate Banana Overnight Oatmeal Bowl is filling and nutritious, but also delicious! Perfect for anyone at any age!
As I said a few times earlier, I whipped up this recipe with what I had in the fridge and pantry. There are many opportunities to replace some of the ingredients with a healthier alternative. I however, don’t mind a bit of sweetness, and as long as its not drowned in refined sugar or something, have no problem!
Almond milk: Unsweetened varieties
Honey: Agave or stevia, or any kind of sweetening product you prefer
Cocoa powder: Cacao powder or dark chocolate cocoa powder
Peanut butter: Almond, cashew or any nut butter; store bought or homemade!
You of course have the option of making any or all of the ingredients organic as well 🙂
Chocolate Banana Oatmeal Bowl
1/4 cup rolled oats
1 cups almond milk
1/2 medium sized banana
1 tbsp honey
1 tsp peanut butter
1 tsp cocoa powder
Mash banana in a bowl and add oats and almond milk – stir to combine. Mix in the honey, peanut butter and cocoa powder one at a time to ensure it is well blended! (I used a fork to do this – it seemed to work better at stirring the honey, peanut butter and cocoa powder through more evenly). Cover with glad wrap and put in the fridge overnight! When you wake up, you can eat it as is, or pour the oats into a pot and heat on the stove for a bit, so they are warm and delicious. Top with anything exciting! Cacao nibs, chopped banana, chia seeds, nuts, honey, nut butter, yoghurt… it’s up to you.
Information from: Koth, E.J. & Mullan, B. (2011). Increasing the frequency of breakfast consumption. British Food Journal, 113, 784-796. doi: 10.1108/000707011111401150