Spirit of Spring Overnight Oats

I enjoy making overnight oats. The jar is a blank canvas where I can craft a different masterpiece each time. A couple of favorites in our household are overnight oats with mango and overnight oats with bananas.

A bank canvas

I enjoy adding different flavor profiles to the jar to make the meal a bit different. Protein powder can be added to make the dish more satisfying. Collagen powder can be added for hair, skin, nails, and muscle recovery.

Textures satisfy

When you serve your overnight oats you can add nuts, seeds, or dried fruits for added texture to make a more satisfying meal. If you find your fruit was not sweet enough for your taste, you could add just a bit of honey or agave at serving.

Simple to make

All you need is a jar, oatmeal, chia seeds, fruit, and milk (of choice). The other items are extras and flavor to the meal.

Instructions (I use a 16 oz. glass jar that was a nut/seed butter jar ... reuse/recycle)

• Add 1 TBSP chia seeds (I use organic)
• Add 1/4 cup oats (I use gluten free)
• Add a scoop of protein powder (optional)
• Add 1/4 cup milk of choice and stir
• Add 1/2 cup fruit (diced in SMALL pieces)
• Add an additional 1/4 cup oats 
• Add more milk until jar is almost full
• Cover and stir
• Refrigerate overnight
• Stir, add toppings or additional milk, and enjoy 

Spring Overnight Oats uses fruits that produce a pastel, spring look. A combination of red and yellow fruit produces a beautiful look. We eat with our eyes first. Delight the eyes, and the stomach will be overjoyed!

Mango Mania: Add Superfoods to Your Diet

Mango Mania

According to an article by Jenny Ivy published on Delicious Living.com, "The National Mango Board is touting multiple studies that found potential health benefits associated with eating mangos. These health benefits include improved blood pressure, blood sugar control and gut health."

Money Saving Tip

Stock up on mangos and start to include this superfood in your diet. I stock up on mangos when they are reasonably priced and enjoy them fresh as well as freeze some for later to use in smoothies!

Recipes

Next time you are at the store and find mangos, pick some up and prepare my Mango Overnight Oats Recipe. Pictured below are a few images of the Overnight Oats process.

Mangos are Nutritious

Mangos are SUPERFOODS containing over 20 different vitamins and minerals. Mangos are fat free, sodium free, and cholesterol free. According to the National Mango Board, 1 cup of mango has:

• 100 calories
• 100% of daily Vitamin C
• 35% of daily Vitamin A
• 20% of daily folate
• 12% of daily fiber 
• 10% of daily Vitamin B6

Mangos are Available Year Round

There are seven varieties of mangos and one is always in season. Each has a unique flavor and texture.  Read about the varieties at Mango.org.

Health Benefits of Mangos

Anti-Inflammatory Benefits
Researchers from Texas A&M University examined the absorption, metabolism, and excretion of gallic acid, galloyl glycosides, and gallotannins in lean and obese individuals that consumed 400g of freshly frozen mango pulp daily for six weeks. The study’s lead researcher suggests that extended mango consumption may offer increased anti-inflammatory benefits compared to sporadic mango consumption.

Gut Health
In a randomized pilot study, researchers from Texas A&M University, investigated the potential role of mango consumption in changes of the gut microbiota, bioavailability of galloyl metabolites, and anti-inflammatory activities in lean and obese subjects. They concluded that after six weeks of eating mangos, the fruit helped improve gut health in obese people.

Mango Trivia ... Allergies

Did you know mangos are related to cashews and pistachios? Some people have allergic reactions to mangos as they are not only related to cashews and pistachios but also poison oak, poison ivy, and poison sumac. If you have had a reaction to the other foods or plants, be cautious when considering whether a mango is the best choice for you.


Read more at Delicious Living ... New Studies Show Mangos Can Boost Health.

Mango Mornings: Overnight Oats

I have made many varieties of OVERNIGHT OATS and come back to the mango recipe variation quite a bit. The recipe is simple to make and other fruits can be substituted for mangos to make the recipe fit your taste preferences and seasonal fruit availability.

Simple Formula 

Add the following to a jar (I rinse and use glass nut butter jars to reduce waste):

• 1 cup of mango (I layer mine)
• 1/8 cup organic chia seeds
• 3/4 cup gluten free oats
• 1 scoop protein powder
• 1 TBSP honey or agave (OPTIONAL)
• 3/4 cup milk of choice - I use almond or cashew

TIPS:

You can make a couple of jars ahead of time. The night before you wish to enjoy the breakfast, add the milk of choice and shake. In the morning, stir the jar and add additional milk if the oats absorbed more milk than you wish. I start with a ratio that errs on the dry side so that more liquid can be added at the last minute. It is difficult to soak up additional liquid last minute, especially if you want to eat the breakfast on-the-go.

NOTE: for details on mango availability, how to pick a mango, and how to store a mango can be found at Mango.org. 

Berry Overnight Oats Featuring SunWarrior

I found some beautiful berries in the store and was excited to eat them alone and use them in recipes. The natural sugar in berries is something I enjoy so I enjoy finding creative ways to enjoy the berries I overbuy before they begin to spoil!

I made overnight oats using SunWarrior's Warrior Blend Berry Flavor Warrior Blend . The recipe was great tasting and satisfying. I kept me going through teaching three fitness classes back-to-back-to-back last Saturday morning.

The recipe is simple, what is complicated is the patience it requires to allow the flavors to marry. I like to put the overnight oats together before bed, then finish just before serving in the morning. You can always make just a few hours in advance as a snack for later in the day.

Ingredients (per jar):
1/4 cup SunWarrior Warrior Blend Berry Flavor
1 TBSP Chia Seeds (organic if you can)
3/4 cup oats
1 cup almond milk (or milk of your choice)
3/4 cup berries
Optional:
1/4 cup coconut
drizzle of honey

Instructions:
Layer the following in the jar:

• 1/4 cup SunWarrior Warrior Blend Berry Flavor
• 1 TBSP Chia Seeds (organic if you can)
• 1/4 cup berries (I used a mixture of raspberries and blueberries)
• 3/4 cup oats
• 3/4 cup almond milk
• 1/4 cup berries

Seal the jar and refrigerate.

Before serving, stir the contents of the jar and add 1/4 cup of almond milk and 1/4 cup berries. Add optional honey or coconut if you wish.

Overnight Oats Sunwarrior Style

My blank canvas today was a mason jar. This is a busy week so I decided to make a few breakfasts in advance. The overnight oats I made for my husband and myself featured Sunwarrior Vanilla Bean flavor Illumin8 . This on-the-go breakfast takes 5-10 minutes to prepare and just needs to set in the fridge overnight. The ingredients meld together while you sleep! An effortless and healthy meal IS easy to make!

Ingredients (Serving Size = 2)

• 1 single serving package Sunwarrior Illumin 8 Vanialla Bean 
• Fresh fruit
• Dried fruit
• Chia seeds - i prefer organic
• Oats
• Almond Milk
• Honey (to taste)

Instructions
Prep Time
Add the following in layers in the mason jar:

• 1/3 cup of fresh fruit to a mason jar (I used pomegranate seeds)
• 1 tbsp chia seeds 
• 1/2 package single serving package Sunwarrior Illumin 8 Vanialla Bean 
• 1/3 cup dried fruit (I added cranberries)
• 2/3 cup oats
• 1 cup almond milk

Wait Time:
Let rest overnight

• Stir
• Taste ... add a drizzle of honey to taste of needed
• Top with 1/3 cup dried fruit - I layered cranberries again
• Enjoy!