You may notice a trend with regard to dairy-free products of late. The grocery cooler shelves are stocked with milks and other dairy products that aren’t “dairy” at all. I enjoy some of the flavors and benefits of these non-dairy products, and just a few short years ago, we didn’t have nearly the selection we do today.
However, many of them contain oils and added sugars, so if you want a healthy one, check the label, and then check it twice.
I also enjoy picking up products like almond spreads, and cashew dips made without dairy. Some are nutritious and healthy, and some are not, so be sure to check those product labels, as well. The last thing we need in our bodies is junk food disguised as health food, and that can happen more often than it should. It’s just better to stick with whole foods, but when you want to try something different for variety, flavor, and convenience, it is absolutely possible, if we look closely.
The overnight oat craze started about five years ago. When I realized folks were eating them cold, I thought, “No, not for me.” But I tried them and then just heated them in the microwave, which sort of defeated the purpose. But we can certainly do that, and it does indeed take less time to cook rolled oats that way than traditionally.
I decided to give the cold version a chance again, and it seems I’ve acquired a taste for it. The concept for overnight oats is to place your oats, and other ingredients you might like, into a jar and cover with milk. Cover the jar and let set overnight in the fridge. The next morning, it’s grab-n-go time. The oats get really creamy, and it’s super quick and nutritious; perfect for school mornings.
You can change up the ingredients, but I like adding raisins, or other dried fruit that will plump up in the liquid. They add a chewy element. I add flaxseed for more fiber, and hemp seed hearts for protein. I like using soy milk for the richness, and the extra protein. Then I add toasted nuts when I’m ready to eat, which adds lots of crunch and good fats. A sliced banana is tasty, too, for added sweetness.
Give these a go and see how you like to customize them. Enjoy food make fresh!
Dairy-Free Overnight Oats
½ cup rolled whole oats 1 tablespoon flax seed 1 teaspoon hemp seed hearts 3 tablespoon raisins, dried cherries, or other dried fruit bits 3/4 cup soy milk, or other non-dairy milk Optional: ½ teaspoon vanilla 1/8 teaspoon cinnamon 2 tablespoons walnuts, or other nuts 1 to 2 tablespoons unsweetened coconut flakes Several slices banana
Place oats, flax seeds, hemp seed hearts, and raisins or dried fruit into a wide-mouth jar. Stir to combine and then stir in the non-dairy milk. If using vanilla and/or cinnamon, add it at this time and stir to combine. Cover the jar and let it set overnight in the refrigerator.
Stir well before eating. Add optional toppings. Makes 1 serving. Angelina LaRue, author of “The Whole Enchilada: Fresh and Nutritious Southwestern Cuisine,” grew up at White River Lake, lives in Idalou and writes a weekly food column for local newspapers.
- Log in or Subscribe to post comments.
