3 Healthy Peanut Butter Overnight Oats Recipes - YUMi ORGANICS

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October 25, 2019

3 Healthy Peanut Butter Overnight Oats Recipes


 

Written by Zoey Li     
Registered Dietician 

 

If there is anything I love as much as overnight oats, it's peanut butter. If I could, I would put it on everything I eat. Okay, maybe not everything, but I would definitely add it to my breakfast! 

In this article, I've shared with you my 3 favourite recipes for peanut butter overnight oats. But before getting into that, let me tell you my pitch on why peanut butter should be part of your diet. If you're already sold on peanut butter because it's so yummy, feel free to skip this next part and go straight to the recipes. If you're on the fence because it's "fatty", read on.

Chocolate Peanut Butter Overnight Oats

Banana Peanut Butter Overnight Oats

Crunchy Peanut Butter Overnight Oats

 

The health benefits of peanut butter

There is a common misconception that peanut butter is fattening, but in fact it's is super healthy and can help you reach your health and fitness goals. If you are looking to lose weight, oatmeal and peanut butter is killer combo as they both help to control hunger by making you feel full for longer. Sure, peanut butter is high in fat, but it’s good fat, the kind that's heart-healthy and fuels your body. Peanut butter is nutrient rich, too. It is high in fibre & protein and full of essential minerals like magnesium, potassium and iron. These micro and macro-nutrients are known to strengthen your bones and muscles and help maintain good blood circulation. Add it to oats, and you’re looking at a super healthy duo that will help reduce high blood pressure and lower your risk of stroke and heart disease. If you enjoy the taste, then you should definitely consider adding this pair to your meal plan 😉

crushed peanuts

 

Why eat healthy fats?

Fat has a bad reputation, but the fact is that you need healthy fats in your diet. Healthy fats are necessary for the cells in your body to function normally, and affect things such as brain function, alertness, hormones and even good looking skin! There are four different types of fats: Saturated, Trans fats, Monounsaturated fats and Polyunsaturated fats. Mono and Polysaturated fats are the good kind that you want to get in you diet. You’ve probably heard that you want to eat Omega-3 - that’s a type of polyunsaturated fat. We should be consuming more polyunsaturated fats and monounsaturated fats as they increase good cholesterol (HDL) which combats heart disease and lowering bad cholesterol (LDL) which can clog arteries.

How to tell the difference between good fat and unhealthy fat?

A good rule of thumb is that healthy fats are liquid at room temperature whereas unhealthy fats, saturated and trans fats are solid at room temperature. Saturated fats are not harmful in moderation, but too much can lead to problems with heart health. 

What about peanut butter?

Peanut butter contains monounsaturated fats. Half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat also found in high amounts in olive oil.

Nuts and nut butters are an excellent source of the heart-healthy fats. Other great sources of healthy fats you can add to your overnight oats include chia seeds, almonds, walnuts and flax seeds.

 

What is the best peanut butter?

You can make your own peanut butter in a food processor. All you need is peanuts and you're sure to get that creamy nutty goodness without any added sugar. If you prefer the ready made kind, we recommend the following Canadian brands since they are low in sugar and have few added ingredients:

  • Smuckers
  • Maranatha
  • Teddy
  • Justin’s
  • Nuts ‘N More

Of course, feel free to stick to your favourite PB brand, but keep an eye out for added sugar in peanut butter. 

 


Peanut Butter Overnight Oats Recipes

Now that you know the health and science-based reasons why it's a good idea to eat peanut butter, lets dive in to a few of my favourite recipes. 

For these recipes, we used our dark-choco overnight oats. If you rather use your plain oats, use 1/2 cup oats as your base. Add 1tsp cocoa powder or us a chocolate flavoured milk to make your oats. Use maple syrup or (or the sweetener of your choice) to sweeten your overnight oats. 

 

Chocolate Peanut Butter Overnight Oats

peanut butter overnight oats ingredients

Ingredients:

Recipe:

Mix 1 packet of Yumi Dark-Chocolate Overnight Oats (or plain oats), 1 tbsp chia seed with 1/2 cup of almond milk. 

Refrigerate Overnight

The next morning, stir in 1 tbsp peanut butter and chocolate chips. Optional - sprinkle on crushed peanuts.

Peanut butter overnight oats

 

Banana Peanut Butter Overnight Oats

peanut butter banana yogurt oats

Ingredients:

Recipe:

Mix 1 packet of Yumi Dark-Chocolate Overnight Oats (or plain oats) with 1/3 cup of chocolate milk and 1/4 cup yogurt. 

Refrigerate Overnight

The next morning, stir in 1 tbsp peanut butter, banana and walnuts. Optional - sweeten with honey or maple syrup, to taste.

peanut butter yogurt oats

 

Crunchy Peanut Butter Overnight Oats

Ingredients:

Recipe:

Mix 1 packet of Yumi Dark-Chocolate Overnight Oats (or plain oats), 1/2 cup of soy milk. 

Refrigerate Overnight

The next morning, stir in 1 tbsp peanut butter and banana. Top with 1/4 cup granola.

chocolate peanut butter oats granola

 

You can make so many delicious combinations with peanut butter! Try these recipes for a delicious filling breakfast! Don’t forget to bookmark this page to come back to it anytime to make it :)


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