A healthy breakfast staple and meal prep for the week ahead! This Matcha Overnight Oats recipe will make a vibrant start to your day!
Overnight oats are part of the batch cooking or meal prep trend you may have seen on Instagram or Facebook. Simply prepping your meals for the week ahead makes you more likely to eat healthier for the week. Whether it is fitting in more time at the gym or watching your latest favorite on Netflix, who doesn’t want more free time during the week, am I right?These Matcha overnight oats taste like dessert and breakfast in one meal, hence why I love them! This pudding-like cereal packs in protein, healthy carbs, and fiber. The toppings you can add make this cold cereal recipe extremely versatile and portable. Is your morning routine also short on free time? Toss the oat mixture in a mason jar (or tupperware with a lid) and bring it wherever you choose.
I love it so Matcha!
So, what is the obsession and what is it? Well, Matcha is a type of Japanese green tea sold in powder form making it excellent in desserts, smoothies, and yes, lattes (as most of us have seen it). It is packed with antioxidants, such as catechins, causing it to be surrounded by numerous health claims touting prevention in chronic illnesses from heart disease to cancer. Many consumers also claim its high caffeine content causes more alertness without the “coffee buzz” feeling. While most people like matcha for its reported benefits, others enjoy just the earthy flavor.
If this green tea taste is not winning you over, try these overnight oats without the matcha powder. You will still reap the benefits of high fiber and protein at breakfast. Try adding in a nut butter, sprinkle of cocoa, or fruit for flavor. To make this recipe gluten free, make sure the rolled oats are specified as Gluten Free.
The trick to the perfect oats mixture is a ratio of 1:2 for oats to liquid. So, for a 1/2 cup of rolled oats, you would want to add 1 cup of milk. The chia seeds make the mixture even thicker by soaking up more of the liquid. Other varieties for additions to overnight oats use yogurt as the base. However you choose, it will be great because you’re having a healthy and hearty breakfast to start your busy day!
The Basics of Batch Cooking
I am very excited to introduce you to my first guest blogger and Registered Dietitian, Stephanie Worth. We have become new colleagues in Denver as we both share a passion for healthy living and evidence-based nutrition. Stephanie is an amazing writer and started her blog, Colorado Dietitian. Included in this portion of the blog is an important post about batch cooking and the benefits to maintaining a healthy eating habit during our busy lives.
Think of all the time you will save during the week if you don’t have to worry about preparing breakfast, lunch or dinner and you can just grab it from the refrigerator and GO. I don’t know about you but before I was making my breakfast in advance I would spend a good 5-10 minutes every single morning thinking of what to make, then another 5-10 minutes making it, cleaning up and or course eating it. Holy Cow, that’s already 30 minutes (at least) that I have spent on breakfast. By making it on the weekends, I save myself time for other things in the morning, like my coffee, more time for eating that breakfast or whatever it is you like to do in the morning. Sleep in an extra 5 or ten minutes with this extra time. Batch cooking can make mornings less stressful and a bit more relaxing.
Think of all of those lunch breaks you take and how much each one costs. Probably $7-10 each time. That’s can quickly be upwards of $50 a week! That’s more than what it would cost to go to the grocery store, buy meat and vegetables and then spend a couple of hours preparing that food. You have the potential of saving $200 a month by planning out your weekly meals ahead of time!
With your 3 meals prepared ahead of time, you are less likely to grab something unhealthy or say yes to fast food that a coworker is going to grab. In comparison to a restaurant your homemade food will most likely have less salt, fat and calories paired with more vegetables or fruit. Take the time and invest in your health!
Here’s how to start batch cooking.
First things first, plan out your week. Will you be going out to dinner with friends or family one of the nights? How many meals will you need? Don’t forget to include snacks!
Once planned then write down all of the ingredients you will need. Shop! Prep all of your food prior to cooking. When finished cooking, divide up all of your food into containers and place in refrigerator. Voila!
Stephanie Worth, RDN
My name is Stephanie and I’ve been a Colorado resident for 8 years now! I have been a Registered Dietitian Nutritionist (RDN) for 2 1/2 years and have loved to see the nutrition world evolve. My site, www.coloradodietitian.com, came to be because I felt the need to share my knowledge with the general public to better spread the importance of health & wellness. So, if you love food, health, travel and DIY projects you’ll feel right at home! As a Dietitian I LOVE food. – I talk about it all day, everyday, and I can’t wait to share my knowledge with you and share things as I discover them.
If you do not like the taste of Matcha green tea, try using the remaining ingredients and add sliced banana and/or a tablespoon of nut butter to give it flavor.
- 1/2 cup rolled oats
- 3/4 to 1 cup milk of your choice
- 1-2 tablespoons chia seeds
- 1/2 teaspoon matcha powder
- 1 teaspoon honey
- 1/2 teaspoon vanilla extract, optional
- 1 tablespoon shredded coconut, optional
- Combine all ingredients in a mason jar or piece of tupperware with a lid. Stir and mix well.
- Place in refrigerator for at least three hours or keep overnight for oats to absorb the liquid.
- Optional toppings: nuts, shredded coconut, fruit, nut butter, or dark chocolate.