Thursday, October 2, 2014

Peanut Butter and Banana Oats



 This is another overnight oats recipe that is very filling and makes a great healthy way to start the day off right.  I have recently started using chia seeds and trying out many different recipes.  This is a combination of couple different recipes that I came across and put together.  My kids liked this one alot too. I drizzled a little maple syrup over the top and also sprinkled some cinnamon on it.


 Here are some fun facts about the health benefits of chia seeds:
  • have more Omega 3 fatty acids than flax seed (important for heart health)
  • are the richest non-marine whole food source of Omega-3 (better than salmon)
  • absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
  • are as high in protein as quinoa
  • are loaded with calcium, potassium, Vitamin B, and anti-oxidants
  • help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars 
  • have a neutral taste so they will take on the other flavors in a recipe
  • can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients
  • have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and lose their nutritional value                                                                                                         
                                                    _____________________________

Makes 4 servings
Ingredients:
2 large ripe banana, mashed
1/4 cup creamy peanut butter
1 cup rolled oats
1 cup vanilla almond milk
2 tablespoon chia seed
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
2 tablespoons honey
Optional Toppings:
Sliced Bananas
Drizzle of Maple Syrup or Honey
Cinnamon


Directions:
  • In a medium bowl, mash the bananas.
  • Add the remaining ingredients to the bowl and mix until well combined.
  • Pour the mixture into two airtight containers and refrigerate overnight.
  • When ready to eat, stir up the oats, add toppings of your choice, and enjoy!
Calories     243.4
  Total Fat     7.2 g
          Saturated Fat     0.9 g
          Polyunsaturated Fat     3.0 g
          Monounsaturated Fat     2.8 g
  Cholesterol     0.0 mg
  Sodium     75.3 mg
  Total Carbohydrate     39.7 g
          Dietary Fiber     6.5 g
          Sugars     18.6 g
  Protein     6.7 g
 
 

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