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Simple Raspberry Overnight Oats

Yum

September 12, 2018 By Laura Ligos, MBA, RD, CSSD Leave a Comment

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Finding new breakfast options never gets old for me. However, I hear people all the time complain about how boring their breakfast is. Let’s put an end to that. I’ll start with these simple raspberry overnight oats.

Why is it boring?

Because we stick to the tried and true and usually don’t plan ahead. Here’s what happens, you have good intentions of making something delicious. However, your alarm goes off in the morning, you hit snooze 500 times leaving juuuuust enough time to roll out of bed, make yourself look presentable and out the door you go.

There go all good intentions, right out the door with you. So, what happens? You either eat nothing only to pound food once the hunger sets in. OR you grab something less ideal (i.e. a bar, snack, bagel, etc.) It happens to the best of us, but it can be prevented in most cases. While I don’t believe you need to eat the second you wake up, I do believe the first thing you eat in the morning should (and does) set a tone for the rest of your day.

Plan Ahead

I know you guys probably get tired of me telling you to plan ahead. I get it, I’m pretty terrible about planning anything besides my food and exercise. What can I say I’m really into food and fitness 😉 . However, like the quote I posted on Instagram this week:


You will prioritize what is important to you. So, if you say food is important to you as is health, you better start prioritizing and planning ahead to show not just others but YOURSELF that you care enough about yourself to take care of your health. Need some help? I’ve got you covered.

To Breakfast or Not?!

Ok, so if you have been living and breathing in the past few months you know that the trend of Intermittent Fasting is a hot topic (again). Why am I bringing this up? Well, some people come to me saying they want to fast and skip breakfast. I am actually not opposed to this if:

  • You work out in the evening
  • Your hormones are not out of control
  • You are not an athlete looking to build muscle and hit performance goals
  • You find that you feel better and have sustained energy
  • You don’t eat like an idiot when you “break the fast”

So, I leave breakfast up to the individual. Sure, some argue it’s the most important meal of the day but for some people who are not incredibly active it may be okay to skip it. To be honest, I skip it on days that I’m not super active. I’m just not that hungry when I wake up and feel worse trying to shove food into my body then if I just wait a few hours. (Don’t worry I still drink coffee).

I recently listened to an informative and non-biased podcast about Intermittent Fasting, I’d recommend giving it a listen if you have questions about fasting, check it out here.

Overnight Oats

Okay, so if you decide breakfast is for you, or hey better yet, decide you don’t care what labels are and want overnight oats any time of day, this recipe is for you. I decided to try using freeze-dried berries in this recipe due to a suggestion from a friend. I was complaining that berries always got weird in overnight oats (especially raspberries & strawberries) and I was annoyed by it.

I found freeze-dried berries at both Trader Joe’s and Whole Foods but I’m pretty sure you can find them anywhere these days, including Amazon. They held up well in the oats all week and actually got better as the week went on because they took on the liquid and plumped up a bit. I even topped my oats with fresh berries that I had on hand, because can you really go wrong with too many berries?!

Try out this recipe and let me know what you think!

Pro Tip: if you want this for the whole week or need more for your family just double/triple/quadruple the recipe and portion out into containers (like this) to help you get through the week!

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raspberry overnight oats

Simple Raspberry Overnight Oats

  • Yield: 2-3 1x
Print Recipe
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Ingredients

Scale
  • 1 cup rolled oats
  • 5.3 oz. greek yogurt (plain)
  • 1 cup milk/milk alternative
  • 2 Tbsp chia seeds
  • 1–2 tsp honey
  • 1 oz. freeze-dried raspberries
  • 2 scoops collagen peptides (optional)

Instructions

  1. Mix all ingredients together and let sit overnight in the fridge.
  2. Enjoy by topping with fresh berries and nuts/seeds

Did you make this recipe?

Tag @@thesassydietitian on Instagram

xoxo,

Sassy

…

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@thesassydietitian

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Since there appears to be an oatmilk shortage at your local Sbucks it might be in your best interest to get used to making it yourself. 
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Here’s what you’ll need:
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You can find the full recipe & nutrition information here: https://thesassydietitian.com/iced-brown-sugar-oatmilk-shaken-espresso-recipe-starbucks-copycat/
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xoxo,
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I am 1 in 4. A statistic I didn’t know existed & didn’t ever dream of being a part of. Just because it’s common doesn’t mean it’s easy.
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Time helps you move forward but it doesn’t make you forget. I am so lucky to have a little man to hold in my arms every day  but that doesn’t mean my past is erased. I keep thinking "my baby would be X months old right now" even though I have a 7 wk old here that I love so much.
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I was so scared. I was also bitter that my first pregnancy experience had been taken from me. I saw people posting about how they were scared to lose their baby but they didn’t. They had healthy pregnancies with no history of miscarriage. I was healthy. I prioritized my nutrition. I was active. I was careful. Why me? I also heard people joke about quarantine babies & I was angry because had my first not ended in loss it wouldn’t have been considered that. It wasn’t funny to me. 
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So much has changed in a year and for that I’m forever grateful. I'm way less bitter now but I'm so much more aware of the anxiety that pregnancy brings to women. 
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I wanted to share what to say & not to say when someone experiences a miscarriage. Words matter and it can truly help someone’s healing process.
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More here: https://thesassydietitian.com/what-to-say-when-someone-has-a-miscarriage/
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xoxo,
Sassy
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It’s gets a bad rap.
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Here’s the thing. I’m not going to sit here and tell you it’s good for you and going to help you reach all your health goals ever.
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However...
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I’m also not going to sit here and tell you that you should avoid it. 
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The all or nothing approach has failed most (if not all) of my clients as well as myself. Sure, avoiding it may lead to that elusive 6 pack or desired body fat %age but it can also lead to disordered eating and missing out on life. Not to mention a 6 pack or low body fat does not always equate to optimal health.
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You can eat sugar and lead a healthy life. It’s amazing how once we accept that many of us actually end up eating less of it because it’s no longer off limits. When we tell ourselves we can’t have something we always end up wanting it and eating more of it. 
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Give yourself permission to eat sugar and stop demonizing it. That doesn’t mean give up on your health it just means that we have to make space for it otherwise it will find a way to barge in.
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Everyone is different and certain health conditions may mean that less is more when it comes to sugar. If you are struggling, get help! That’s what RDs are here for 🙌🏻
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Xoxo, 
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🌈If my miscarriage taught me anything last year, it taught me that I am not in control of everything. A year ago I was struggling through a loss and now here we are with a new little dude. 
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🤷🏻‍♀️I never thought I’d be one to share our story but if it can help even one person then I think it’s worth it. There is no perfect birth story and there is no gold medal for how you give birth. We need to acknowledge the mess and respect all those who have babies and how they choose to do it. 
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👉🏻If you’re interested, you can readour story here: https://thesassydietitian.com/connors-birth-story/
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🙏🏻Remember this is our story and not medical advice. Please try hard to not pass judgement and recognize we all make our own choices and we made ours as they seemed right for us. 
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Welcome to the world Connor-man thanks for making me a mom and for teaching me so much through our journey so far. 💙🌈
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xoxo,
Sassy
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#birthstory #happybirthday #birth #pregnancy #pregnancyafterloss #rainbowbaby #babyboy #boymom #momlife #dietitianmom #pregnancyaftermiscarriage #rainbowbaby🌈

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