You guys know by now I love my oatmeal and overnight oats. I’m moving more towards the hot oatmeal these chillier mornings, but I’ve got one more overnight oats recipe for you today. The great thing is that these recipes can be taken out of the fridge in the morning and quickly reheated for a deliciously warm, satisfying and fueling breakfast. The athlete could also take this to practice cold and then eat right after practice cold or heat it up if he/she has access to a microwave. Perfect!
This recipe I’m sharing today has a slightly different nutrition profile than my previous recipe. This recipe has a little more protein and a little more calcium as it is made with a little more milk and blueberry Greek yogurt. Previously, I only add frozen blueberries to my oatmeal but I felt like something was missing. I tried adding the blueberry Greek yogurt along with it and that was absolutely the missing link! Adding the blueberry yogurt gives this oatmeal more richness, more flavor and seriously seals the deal! I like adding frozen blueberries because they thaw and the extra blueberry juice melts into the oats (yumm!), but you can use fresh blueberries if you prefer. So, if my last recipe wasn’t your thing or you couldn’t get one of the ingredients, give this recipe a try!
Why is it a great option for the athlete?
This oats recipe has a boost of protein and calcium from the milk and Greek yogurt. It contains fiber and quality carbohydrates from the oats and milk, and inflammation-fighting antioxidants from the blueberries! It can be a great pre-exercise option if practice is at least 45 minutes out or it can be a great recovery meal after practice but before starting the school day. And, if you really love oats, this can be a great bedtime snack or “Dinner #2” after an evening game or practice. So many options for this one simple dish!
Why Does It Matter?
Remember that the athlete’s body is building the most bone it will build in its lifetime during these child and teen years so calcium and vitamin D are very important! It’s also important that the athlete get protein evenly spaced throughout the day in each meal and some snacks for optimal use by the body. Specifically important is that the recovery meal or snack contain protein for the rebuilding and repair of muscle and quality carbohydrate to replenish the stores that were depleted during exercise. Without quality carbohydrates throughout the day the athlete will be sluggish and underfueled for the school day and for the next practice. If the athlete is not getting enough carbohydrate, the body may have to pull from protein stores for energy during or between workouts, which we definitely don’t want. Remember, carbohydrates are an athlete’s best friend!
So, I hope you give these overnight oats a try. They are not only delicious but also an absolute benefit to the athlete’s health and performance!
Happy Fueling!
Taylor
Blueberry Blast Overnight Oats
Serves 1
INGREDIENTS:
3/4 cup dry rolled oats
1/2 cup milk
3 tablespoons blueberry Greek yogurt
1 teaspoon of honey
1 1/2 teaspoon vanilla
1/4 teaspoon ground cinnamon
1/4 cup frozen blueberries + more to top final oats
Pinch of salt
Drizzle of honey, if desired before eating
DIRECTIONS:
In a small container with a lid add the oats, milk, yogurt, honey, vanilla, and cinnamon.
Add in the blueberries and a pinch of salt (no more than 1/8 teaspoon) and stir again until blueberries are well incorporated into the oat mixture.
Cover container with airtight lid and let sit overnight in the refrigerator
Pull out of refrigerator in the morning, add a drizzle more of honey, and extra blueberries, if desired, stir and enjoy! This can be enjoyed cold or heating in the microwave for about one minute.
NUTRITION INFO:
Calores- 390; Protein- 15 gm; Carbs- 81 gm; Fat- 6 gm; Fiber- 5 gm; Calcium 206mg; Vitamin D- 1.5 mcg