Peanut Butter, Banana, and Chia Overnight Oats

Lately I’ve been obsessed with adding chia seeds to my food. Chia seeds are packed with nutrition. High in fiber, antioxidants, and omega 3 fatty acids and versatile in the way they can used, chia seeds are a great choice for anyone looking to add more nutrition to their meals. If you’ve never tried chia seeds or you’re confused about how to use them, have no fear. To make chia seeds edible, just soak in water or your favorite non-dairy milk, coconut water, or freshly made juice. For each tablespoon of chia seeds used, add two tablespoons of liquid. Let soak for several hours (overnight works best), and voila, your chia seeds are ready to be enjoyed. Chia seeds go great when added to smoothies, baked goods like muffins and granola bars, and my personal favorite, oatmeal. One of my favorite ways to make oatmeal and chia seeds together is in overnight oats. This involves soaking the oats and the chia seeds in liquid (along with other yummy additions) to make a tasty, easy meal that requires no microwaving or heating. Here’s the recipe for my favorite chia seed overnight oats. This recipe is so complete in nutrition and taste, I didn’t feel the need to add any additional sugars 🙂

Peanut Butter, Banana, and Chia Seed Overnight OatsIMG_8459

Ingredients:

  • 1/2 cup old-fashioned oats
  • 1/2 cup soymilk (or nondairy milk)
  • 3-4 tbsp. water
  • 1.5 tbsp. chia seeds
  • 1 ripe banana, sliced or blended/smushed
  • a drop or two of vanilla extract (optional)
  • a sprinkle of cinnamon
  • 1 tbsp. natural peanut butter (the less firm, the better, so if you refrigerate your natural PB, take it out of the fridge beforehand)
  • (optional) 2 tbsp. granola (for topping)

Directions:

  • In a large mason jar, or bowl, measure and combine oats, soymilk, water, and chia seeds. Mix so that all the oats and chia seeds are mixed together and can move around in the liquid
  • Slice or mash the banana, and add to the jar/bowl
  • Add cinnamon and vanilla extract, if desired (this adds some flavor)
  • Mix in 1 tbsp. of peanut butter.
  • Add a sprinkle of cinnamon
  • Make sure that everything is mixed well
  • Put a lid on the jar or top the bowl with a piece of saran wrap/cover and let sit overnight or for about 8-10 hours
  • Remove from the fridge, remove lid/cover, add 2 tbsp. of your favorite granola for a topping (optional)
  • Enjoy!

-Jess

Banana Trail Mix Granola Bars

I love granola bars (and granola not in bar-form), but store-bought granola bars can be high in sugar and not at all healthy. One solution to avoiding the sugar high and subsequent crash is to avoid packaged snacks and instead make your own. Granola bars are surprisingly easy to make and because you’re in control, you can greatly reduce the amount of sugar and fat in the recipe. The following recipe is deliciously chewy, moist (when straight out of the oven) and guaranteed to be healthier than most granola bars. I can’t take full credit for the idea of this recipe, because it came from an assortment of pinterest re-pins and instagram likes (a nutrition student needs her distractions too!). photo 1-18

Ingredients (makes 12-16 bars/squares):

  • 3 and 1/2 cups old-fashioned oats
  • 1/4 cup maple syrup or thick liquid sweetener
  • 1/2 cup unsweetened apple sauce
  • 1 cup trail mix
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 2 mashed bananas
  • 1 tsp. vanilla extract

Directions:

  • Preheat the oven to 350 degrees Fahrenheit
  • In a large bowl, combine oats, trail mix, cinnamon,and nutmeg
  • In a separate bowl, mash bananas, and then add apple sauce, honey, and vanilla extract
  •  Mix wet ingredients into the oats, trail mix and spices until a thick mixture results
  • Grease a 9″x 9″ square pan or rectangular pan of your choice
  • Using a spoon, spread the mixture on the pan creating a 1-1.5″ thick layer of granola
  • Bake at 350 degrees Fahrenheit for 30-35 minutes
  • Remove from the oven and allow to cool
  • Cut into squares/bars and enjoy!

photo 2-17-Jess