Amity Warme's recent Banana Bread Granola recipe got me thinking about other recipes I could use to simplify my life and improve my nutrition for better recovery and performance. You see, I'm often too tempted to eat things I'd rather avoid nutritionally if I don't have healthy alternatives nearby.
I love simplicity - especially when it comes to food preparation, and the simplicity of overnight oats can't be beat. All you need to do is stir the ingredients together and place in the refrigerator overnight. No cooking required. Prep time is less than 5 minutes and you can make several day's worth at once. I can't think of anything that's easier to prepare.
All About the Oats
I developed this recipe using ingredients I already had in my kitchen, but it's easy to add or substitute other ingredients to fit your taste.
I began experimenting with old fashioned oats. Unfortunately, I get noticeably bloated whenever I eat them. Thankfully, I happened to have a container of quick oats on hand, so I decided to try them a try and I'm glad I did.
In theory, old fashioned oats are a better choice because they digest more slowly, but either due to my genetics, the quantity I need to consume to fuel my training, or a combination of both, I get bloated when I eat them which is a sign I don't digest them well. I don't have this issue when using quick oats, however. Quick oats are steamed longer and rolled thinner than old fashioned oats, and my stomach appreciates it.
The key to oats' health benefits lies in their Beta Glucan content, however, and since both types contain this valuable nutrient, use whichever your stomach handles best. Listen to your body.
I tend to eat more than the average person, so I've listed the nutritional content for my typical serving size, but also included it for a half-Brian-serving size that's more appropriate for most people. The recipe is what I make for myself. Cut it in half if you don't eat like it's your job.
Just the (Nutritional) Facts
- Calories: 570 / 285
- Carbohydrate: 93g / 47g
- Protein: 24g / 12g
- Fat: 14g / 7g
- Dietary Fiber: 11g / 6g
- Sodium: 255mg /127g
- Potassium: 725mg / 362mg
- Vitamin D: 75mcg / 37mcg
- Calcium: 327mg / 163mg
- Iron: 5mg / 2.5mg
- Quick Oats - 1/2 cup
- Oat Milk - 3/4 cup
- Ground Cinnamon - 1 teaspoon
- Recovery Protein, Vanilla - 1 heaping scoop
- Peanut Butter (I prefer chunky) - 1 tablespoon
- Maple Syrup (not the fake stuff) - 1 tablespoon
- Medium-sized banana
- Pour everything into a resealable container
- Mix well with a spoon or fork
- Seal container
- Leave refrigerated at least 4 hours
- Top with sliced banana before serving
Everything mixed and about to go into the refrigerator overnight. It's not the prettiest meal, but it's super convenient, tastes great, and is packed with nutrients to fuel high-energy workouts.
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