I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Antioxidant Rich Chocolate Overnight Oats

Name: Antioxidant Rich Chocolate Overnight Oats
Prep time: 5 min
Yield: 2 servings
Ingredients: Banana; Chia Seeds; Cinnamon; Rolled Oats; Chocolate Coconut Yogurt; Coconut Milk

Recipe by Kelsey Russell-Murray

Ingredients

Serves

Overnight oats are the perfect, healthy make-ahead breakfast. These chocolate overnight oats are made by combining rolled oats with a banana, yogurt, chia seeds and non-dairy milk. By allowing the oats to sit refrigerated overnight they become soft, but never mushy! Overnight oats are the perfect option for hectic mornings as they are prepared ahead of time and can be eaten cold on-the-go. These overnight oats are made with pantry staples that you probably already have available. Best of all? You only need 5 minutes and 5 ingredients: oats, chia seeds, cinnamon, yogurt and milk. This recipe would be perfect as a breakfast on the go, a mid-morning snack or as post-workout fuel! The cinnamon and cocoa powder from the chocolate yogurt provide immune-boosting antioxidants. The high fiber oats and chia seeds support gut health and glycemic control. The cinnamon also helps support stable blood sugars, making this recipe the perfect choice for diabetics. Lastly, this high fiber plant-based option is ideal for those with high blood pressure and heart disease.

Breakfast

Meal Prep

Ingredients

1 med

Banana

2 Tbsp

Chia Seeds

1 tsp

Cinnamon

1/2 cup

Rolled Oats

1/4 cup

Chocolate Coconut Yogurt

1/3 cup

Coconut Milk

Instructions

Mash banana until mostly smooth with a fork in a sealable container (i.e. Tupperware, mason jar)

Add chia seeds and cinnamon to the banana and mix until well combined.

Add oats, yogurt and milk and stir until well combined.

Cover securely with a lid and store in the fridge overnight. Serve plain or with toppings of your choosing (berries, nut butter, hemp hearts, nuts/seeds etc.).

Substitutions: Not a chocolate fan? Substitute the chocolate yogurt for plain, vanilla or honey flavoured coconut yogurt! Wanting to increase protein intake? Substitute coconut yogurt for Greek yogurt.