By Elizabeth Stark
Feeding kids well on hectic weekdays can be rough going for parents. At our house, we’re always looking to strike the elusive balance between convenience and health. With this in mind, we made a big switch in our routine a few months ago, and it’s made a huge difference. What was the change? We started focusing on protein-rich breakfasts for our two girls. Instead of just cereals or fruits, we switched our focus to more substantial meals that would help them feel satiated and well-prepared for their days at school. And it worked! Better breakfasts lead to better afternoon moods, healthier food choices, and more energetic kids.
Thankfully, it turns out that milk, already a convenient breakfast staple, is a good source of protein. Just one 8-ounce glass of milk delivers 8 grams of protein (compare that to the 6 grams found in the typical egg). Better breakfasts can be as simple as pouring a glass of milk!
Milk’s versatility isn’t limited to the glass, though. It’s a great addition to breakfast recipes too! Here, milk lends its magic to these cool and creamy overnight oats. Overnight oats are one of the simplest breakfasts to make: all you need to do is combine the oats and milk ahead of time, keep oats in the fridge overnight, and wake up to a deliciously hearty bowl of oatmeal already made!
Overnight oats made with milk are versatile, easy, and, most importantly, totally delicious. I like to change my oats up with additions like fresh berries, sliced fruit, nuts or seeds, and a variety of spices. Other tasty add-ins range from chocolate chips to jam to nut butters.
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Creamy Overnight Oats with Raspberries and Chia Seeds
Serves: 2
Prep Time: 2 minutes
Overnight oats are best the next day, though they’ll keep in the refrigerator for up to three days. This recipe makes enough for two. If you’d like to make more personalized breakfasts, divide the oats between small jars to make individual servings. In this recipe, bananas and a drizzle of honey lend a subtle sweetness.
Ingredients:
- 1 cup old-fashioned rolled oats (not quick-cooking)
- 1 cup low-fat milk, plus more for serving
- 1 banana, sliced
- 1 teaspoon honey
- 1/4 teaspoon ground cinnamon
- 1 cup raspberries
- 1/4 cup chia seeds
Instructions:
- Set out a container or jar with a tight-fitting lid. Stir together the oats, milk, banana slices, honey, and cinnamon. Cover container and slide into the fridge. Oats will be ready overnight, or after about 5 hours.
- Divide oats between two bowls, add a splash of milk, and top each with raspberries and chia seeds. Serve immediately.
