strawberry-banana overnight oats

by Eva Katz©

ingredients

NUTRITION:

Serves 3
Calories: 254, fat: 5 g (saturated: 1g, unsaturated: 3g), Carbohydrates: 41g, protein: 12g, fiber: 7g, sugar: 14g 

(using 1% milk)

• 1 ripe banana, plus extra for topping

• ½ cup nonfat Greek or regular yogurt 

• 1 tablespoon sweetener of choice, such as pure maple syrup, honey, light agave, or brown sugar 

• ½ teaspoon vanilla extract 

• ¼ teaspoon ground cinnamon

• 1/8 teaspoon salt 

• 1 cup 1% milk or milk of choice (unsweetened soy, almond, rice, oatmeal, and coconut milk are all suitable substitutions)

• 1 cup old-fashioned (rolled) oats

• 2/3 cup chopped strawberries, plus extra for topping 

• 2 tablespoon chia seeds

In a medium bowl lightly mash the whole banana with a fork. Whisk in yogurt, sweetener, vanilla, cinnamon, and salt. Divide mixture among 3 jars or plastic containers. Stir in one-third of milk, oats, chopped strawberries and chia seeds into each jar. Refrigerate until the oats are hydrated and the mixture is thickened, about 4 hours and up to 3 days. Before serving, adjust consistency (add more liquid if needed) and top with additional strawberries.

variations

Mango and Coconut - Swap 2/3 cup of diced mangos for strawberries and add 1 tablespoon coconut flakes.  

Pears, Almonds, and Ginger - Swap banana for a peeled and small grated pear and substitute 2 tablespoons roughly chopped crystallized ginger for strawberries. Top with 2 tablespoons toasted slivered almonds.

Peanut Butter and Chocolate Cup -  Omit strawberries. Whisk 1 tablespoon cocoa powder and 1-2 tablespoons peanut butter with milk mixture. Top oats with chopped peanuts and chopped dark chocolate. 

Apple, Cranberry and Walnut - Omit banana and add a ⅔ cup diced apple and substitute ¼ cup dried cranberries for strawberries. Top with 2 tablespoons toasted chopped walnuts.