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Music hi guys welcome back to the DR show I'm your host and registered dietitian Hayley today we are going to be talking about how to make some overnight oats I'm sure you guys have all seen the overnight oats on Pinterest where it's just a loaded jar of oatmeal, so today I'm going to break it down a little more were going to do a little less carb and make sure that we have some protein and healthy fats to keep you a little full longer through your breakfast hour, and it can also be a great snack or post-workout option too, so I've got about 14 of a cup of oats in this mason jar usually people will do a little more than that I'm going to use my carbs on some fruit as well so it kind of makes a little more flavor versus just having straight oatmeal so were gonna start by adding a little of protein powder you can choose to add it whether you feel you need it sometimes after a workout I try to add a little more into mine just so that I know that I'm meeting my protein goals next instead of yogurt I'm actually adding cottage cheese you can do plain yogurt you can do whatever a variety of yogurt that you like this is just one that changes it up from the yogurt a little so were going to add that next, and we get a little extra vitamin D calcium and some other great minerals to next I'm going to add the liquid I did some envelopes today and that's just going to soak the oats overnight, so they're ready to go in the morning next I've got a tablespoon of peanut butter and that's going to be our heart-healthy fat and also a bit of flavors plain yogurt and cottage cheese really well lastly I have some flax seeds which are going to add some Omega some more heart-healthy fats and also a ton of fiber all right were going to mix this up a little, so it sits well overnight, and you get a good blend of all the flavors and then to top it off we've got some berries you can add as little as you'd like I try to fill it up at the very top its kind of like an IBM jelly flavor and a great way to have your breakfast packed for the next morning, and you're ready to go, so that's it we let it sit put the cap on store it overnight easy grab and go you can throw it in your purse you can throw it in the car you can eat it in the car, and it's a really great option, so I hope you enjoyed this recipe video today, and we will see you later you Music
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