Healthy Breakfast Recipe
January is when many people make healthy resolutions, like having breakfast regularly, and it also happens to be National Oatmeal Month! Whether you’re a regular breakfast eater or would like to make it a habit, oats are a versatile, nutritious way to start your day. Oats are rich in soluble fiber (reduces LDL cholesterol) and a plant-based source of iron (important for vegetarians). If you haven’t tried overnight oats, they are easy to make and great for an on-the-go breakfast.
Here’s a basic recipe:
In a jar with a lid or similar container, combine 1/3 cup rolled oats, 2 Tbsp chia seeds or ground flax, and 2/3 cup low-fat milk or non-dairy milk (add more or less depending on your desired consistency). Stir with a spoon or put the lid on and shake to mix. Place in the fridge, and in the morning add your preferred toppings.
Some of my favorite toppings are pictured here, including hemp seeds, cacao nibs, or a spoonful of nut butter. Fresh fruit such as blueberries or diced apple is another must-have in my overnight oats – it adds a boost of vitamins and antioxidants, plus sweetness without added sugar. You can also use an unsweetened muesli with dried fruit as a shortcut to make overnight oats!
By Rachelle LaCroix Mallik, MA, RD, LDN, Registered Dietitian and Owner of The Food Therapist, LLC
Questions? Send me an email at rachelle@rachellemallik.com.
Rachelle LaCroix Mallik, MA, RD, LDN is a Registered Dietitian and owner of The Food Therapist, LLC, a private nutrition counseling practice based in Chicago. Rachelle specializes in reproductive nutrition for fertility, prenatal, and postnatal wellness. She earned a Bachelor’s with Honors in Human Nutrition at Arizona State University and a Master’s in Food Studies – Food Culture at New York University. Rachelle is a member of the American Society for Reproductive Medicine, the Academy of Nutrition and Dietetics, the Women’s Health Dietetic Practice Group, and she serves on the board of the Academy’s Chicago chapter.
Rachelle lives in Lakeview with her husband Ronak, baby boy Arjuna, and adopted pup Lola. She’s also a Bolly Groover – it’s her favorite form of cardio!
Visit her at rachellemallik.com or follow her on Twitter, Facebook, and Instagram at @rachellemallik.