As I have often explained at length, breakfast is one of the most important meals of the day that serves to give our body the right energy! It must be healthy and balanced, rich in fiber, protein, fresh and dried fruit, seeds, and healthy fats! Overnight oatmeal is one of the many solutions that meets this need and has a strong satiating power. It is a no-cook recipe typical of Anglo-Saxon countries, whose name refers to a base of oat flakes (oatmeal) dissolved in a liquid such as plant-based milk and chia seeds, and then left to rest overnight before being served. This sort of pudding can be filled with Greek yogurt, fresh and dried fruit, or other ingredients of your choice. In my case, it is sugar-free because I used the sugars from a banana, blending it with chia seeds and beetroot flour, a superfood with numerous health benefits. This flour preserves all the nutrients and compounds of the root, offering a practical and versatile way to incorporate its properties into your daily diet. The next morning, just garnish with a few more slices of fresh fruit, freeze-dried strawberries, and peanut butter for a super tasty result!
Below I leave you other fit spoon recipes that I have experimented for you and that you can bring to the table every morning based on your tastes and needs:
- Difficulty: Very Easy
- Cost: Medium
- Rest time: 12 Hours
- Portions: 3 servings
- Cooking methods: No-cook
- Cuisine: Italian
- Seasonality: Fall, Winter, and Spring
Ingredients
⚠ THIS RECIPE INCLUDES ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it will cost you nothing extra!
- 1 banana
- 1 tablespoon beetroot flour
- 1/2 cup oat flakes
- 3 tablespoons chia seeds
- 3/4 cup plant-based milk
- 150 Greek yogurt 2% fat
- 1 banana
- 3 teaspoons peanut butter
- 6 grams freeze-dried strawberries
- to taste lemon zest (untreated)
- 1/2 ounce 85% dark chocolate
Tools
- 1 Knife
- 1 Cutting board
- 1 Blender
- 1 Mixing spoon
- 1 Teaspoon
- 1 Grater
Steps
Peel a banana and on a cutting board, cut it into slices.
Transfer them into the bowl of a blender and add the chia seeds.
Add the oat flakes and the beetroot powder.
Finally, pour in the plant-based milk (I choose unsweetened oat milk) and close with the blender lid. Start blending intermittently for half a minute.
You should get a homogeneous and still rather liquid mixture, mix it with a cocktail spoon, close the lid again, and put it in the fridge overnight*
After resting, the chia seeds will have absorbed all the liquid and doubled in volume, reaching the consistency of a sort of pudding. At the base of three glasses or cups, place 2 generous tablespoons of oatmeal in each.
Add about 50 grams of Greek yogurt per serving or enough to cover the base and level with a spatula.
Garnish with banana slices, a teaspoon of peanut butter for each, a handful of coarsely crumbled freeze-dried strawberries with your hands, chopped dark chocolate, and finally lemon zest.
Serve immediately!
And voila… the overnight oatmeal with strawberries and beetroot is ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
👉You can keep the base of the overnight oatmeal in the fridge for about 3 days in glass jars with lids and garnish just before serving.
Tips, Notes, Variations, and Suggestions
🟣 *Soaking chia seeds is always mandatory and must be at least 30 minutes, as they have a great capacity to absorb liquids. If ingested without prior soaking, they could cause dehydration as they would absorb water directly from our bodies; moreover, soaking makes them easier to digest, also increasing the availability of their nutrients. Indeed, since chia seeds are rich in fiber, protein, omega-3 fatty acids, and antioxidants, soaking can help release these nutrients, making them more easily absorbable by the body.
🟣** Freeze-dried strawberries should always be added at the end to avoid losing their crunchiness and fragrance. The same goes for banana slices added on top, which after a while, when in contact with air, tend to oxidize and turn black.
🟣** Freeze-dried strawberries should always be added at the end to avoid losing their crunchiness and fragrance. The same goes for banana slices added on top, which after a while, when in contact with air, tend to oxidize and turn black.
FAQs
Can other dried fruits be used as an alternative in this recipe?
You can certainly use other fruits like banana chips, raspberries, or dried apples.
Can I use cow’s milk instead of plant-based milk?
You can certainly replace plant-based milk with cow’s milk.
What can I substitute beetroot flour or powder with?
You can replace beetroot flour with the same amount of unsweetened cocoa.
Can I replace Greek yogurt with plain yogurt?
Certainly, as long as it is not fruit-flavored.
