Overnight Oats

I often get asked where I get certain macronutrients like protein and omegas, especially being an active plant-based runner. I appreciate this question because this lifestyle is very important to me and I do pay attention to make sure I'm eating a well balanced and healthy diet. Occasionally, I go to Cronometer and plug in all the food I consume over a 1-3 day period to see how I'm doing. If I am consistently low in a particular nutrient or mineral, I look up the foods that contain those nutrients and add them into my diet. This is how I learned that one Brazil nut a day will meet my nutritional needs for Selenium, pretty cool. I also supplement daily with B12 (recommended for everyone on a plant-based/vegan diet), Vitamin D, Magnesium and a Multivitamin. 

​I find breakfast to be the easiest meal to load up on protein, omegas and carbs. I can make a smoothie, oatmeal or these overnight oats and load in my flax, chia and hemp seeds as well as fruit, nuts and nut butter to make a healthy and satisfying breakfast. I recently discovered overnight oats and have been experimenting with different combinations. This is a forgiving recipe and I haven't had a bad batch yet.  I especially enjoy these oats after a run or when I have a long morning ahead of me. 

Ingredients:
1/3 cup rolled oats
2/3 cup soy or other non-dairy milk
1 Tbsp Hemp Seeds
1 Tbsp Chia Seeds
1 Tbsp Ground Flax
1 Tbsp Flax Oil
1 ripe banana
​2 Tbsp dried cranberries
1/2 cup frozen mixed berries
Sprinkle cinnamon
​Optional: 1 Tbsp Cacao, 1 tsp Maca, 1 Tbsp nut butter, chopped walnuts

Instructions:
In a glass storage container, smash banana with a fork.  Add in the rest of the ingredients.   Combine all the ingredients and cover.  These oats can be ready in as little as 2 hours.  

When I am preparing them in the morning, I leave them covered, on my counter. This allows the berries to thaw and is enough time for the oats to soften. If you are preparing the night before, leave them in the refrigerator. Stir before serving and top with a tablespoon of nut butter or a few chopped walnuts for additional protein and texture. 
Note: I prefer soy milk for added calcium and protein and add in the cacao and maca for flavor as well as a mood and energy boost.

Here are the macronutrients for this recipe (without the almond butter or walnuts): 
769 calories
98.2 grams of carbs, 76% of daily target
​21.8 grams of fiber, 87% of daily target
11.9 grams omega 3, 1081% of daily target
5.7 grams omega 6, 47% of daily target
23 grams protein, 50% of daily target
342.9 mg calcium, 34% of daily target