How to Prepare Oatmeal Overnight

This recipe will produce the creamiest bowl of oatmeal you have ever tried. No milk required. And it will only take you 5 minutes to make in the morning.

The secret is soaking the oats overnight.

Besides the nutritional reasons for soaking grains (which are controversial) there are two good reasons to soak oats overnight.

  1. They cook up quicker.
  2. It makes them super creamy!

Here’s how to do it…

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.
Print Recipe
Overnight Oatmeal
*Use organic ingredients whenever possible.
Servings
servings
Ingredients
Day 1
Day 2
Optional garnishes:
Servings
servings
Ingredients
Day 1
Day 2
Optional garnishes:
Instructions
  1. Place the oats, warm filtered water and lemon juice in a glass jar on the counter and let sit overnight.
  2. The next day, drain off the liquid, rinse the oats and place them in a small pot with a pinch of sea salt and a cup of filtered water.
  3. Bring to a boil, reduce to a simmer and cook about 5 minutes, stirring often.
  4. The oatmeal is ready when most of the water has been absorbed and it is thick and creamy.
  5. Take off the heat and stir in any garnishes you desire.
Recipe Notes

I like to use Bob's Red Mill Organic Rolled Oats for this.

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Savory Granola

Savory granola is something you can use on yogurt for breakfast, sprinkled in salads for lunch or as a delicious snack. With only 2 tablespoons of raw honey this is the perfect granola for anyone trying to cut way back on sugar. With so much flavor packed in from all the nuts, seeds and spices you’ll never want to go back to sweet granola again.

Local spotlight:

For this recipe I used nuts and seeds from G.L. Alfieri Farms (Ripon, CA).

G.L. Alfieri Nuts

Health bennies:

  • Oats – High in fiber and protein.
  • Nuts – Great source of protein and healthy fat.
  • Pumpkin & sunflower seeds – High in important minerals such as phosphorus, magnesium and copper.
  • Sesame seeds – Great source of calcium, magnesium and other important minerals, contain lignans which can have a cholesterol-lowering effect.
  • Coriander, ginger, cardamom – Stimulates digestion, anti-inflammatory.
  • Cayenne – Stimulates digestion & blood circulation, antibacterial, dissolves congestion, helps you absorb nutrients from other foods.

Savory Granola

*Use organic ingredients whenever possible.

Yield – 6 cups

1/2 cup Coconut oil

2 tablespoon Raw honey

4 cups Rolled Oats

1/8 cup Pumpkin seeds

1/8 cup Sunflower seeds

1/4 cup Almonds, raw, chopped

1/4 cup Pistachios, raw, shelled, chopped

1/4 cup Pecans, raw, chopped

1/4 cup Cashews, raw, chopped

1 tablespoon Sea Salt

3/4 teaspoon Black pepper, freshly ground

1/2 teaspoon Coriander, ground

1/2 teaspoon Ginger, ground

1/4 teaspoon Cardamom, ground

1/4 teaspoon Cayenne pepper

2 tablespoons Sesame seeds, raw

Directions:

  • Pre-heat your oven to 300 degrees.
  • In a small pot melt the coconut oil and raw honey together over medium-low heat. About 5 minutes.
  • In a large bowl combine the oats, nuts, pumpkin & sunflower seeds, salt, pepper, all of the spices and the coconut oil-honey mixture. Stir well.
  • Line a sheet pan with parchment paper and spread the granola mixture on to it in an even layer.
  • Bake for  1 hour, or until golden brown, giving the mixture a stir every 10 minutes or so.
  • Let cool completely.
  • Stir in the sesame seeds and store in airtight containers at room temperature.
  • Granola will stay fresh for 3 weeks.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Pitaya Bowl Paradise

Pitaya bowls

Have you tried pitaya yet? It’s going toe to toe with acai in the frozen breakfast bowl department. These bowls of frozen pureed fruit, topped with granola and berries are all the rage these days. I feel like I’m seeing a new acai & pitaya bowl shop or food truck opening up every week.

But what is pitaya? This vibrant magenta fruit from Central America is also known as dragonfruit. You can now buy pitaya pureed, portioned and frozen just like you can acai.

Health bennies:

  • High in antioxidants
  • Contain B & C vitamins
  • Good source of iron & magnesium
  • High fiber
  • Low glycemic fruit

Building pitaya bowls is fun! I like to puree my pitaya with frozen bananas for potassium and avocado for healthy fat. These ingredients also add to its silky smooth sorbet like texture. From there you can top your bowl with anything you like. Seasonal fruit, nuts, seeds, granola, bee pollen, coconut, the sky’s the limit.

Pitaya bowl prep

Pitaya bowls

Yield – 2-3 servings

2 (3.5 oz.) packs Pitaya puree

2 Bananas, frozen & chopped

1 Avocado, chopped

Garnish:

Freshly sliced strawberries and peaches

Fresh blueberries

Granola

Hemp seeds

Chia seeds

Tools: Vitamix blender with tamper (or other high speed blender)

Directions:

  • Place the pitaya packs under cool running water until you have defrosted them about half way.
  • Place the pitaya puree, chopped frozen banana and avocado in your vitamix blender.
  • Blend until smooth (you will need to use your tamper to help with the pureeing).
  • Pour the puree into bowls and top with garnishes. Enjoy immediately.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Hippie Hemp Seed Milk

hemp seed milk

I remember back in my early teens listening to The Dead while making macramé necklaces and bracelets with hemp. Never did I imagine in a million years I would be making milk from hemp seeds over 20 years later.

This is one thing that is great about the health food industry. It is always looking for the nutritional benefits of anything and everything so they can find the next trendy thing to sell. Sometimes it’s a sham but sometimes we totally reap the benefit.

Enter hemp seeds. Not only are they great for digestion and keeping inflammation down, they are very versatile as well. You can sprinkle them on yogurt or salads, add them to granola, healthy energy bars or desserts make them into a pesto and yes you can make milk out of them.

Health bennies:

  • Good balance of omega-3 and omega-6 fatty acids which is crucial to fighting chronic inflammation.
  • A complete protein – contains all 20 amino acids (including the 9 essential amino acids that our bodies can’t produce).
  • High fiber
  • Good source of minerals – Calcium, magnesium, iron, zinc
  • Good source of vitamins – Vitamin A, D & E and a variety of B vitamins.

Hemp Seed Milk

 Yield – 3 cups

½ cup Hemp seeds, raw & hulled

2 cups Filtered water

1 Tablespoon Raw honey

1 pinch Sea salt

1 teaspoon Vanilla extract

Directions:

  • Place hemp seeds in a large glass jar and cover them with filtered water, let sit on counter for 6 hours, strain and rinse well.
  • Combine the soaked hemp seeds, 2 cups filtered water, raw honey, salt and vanilla  in a blender and blend for one minute
  • Store in a glass jar with tight fitting lid in the fridge up to 5 days.

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Creamy Cashew Milk

Cashew Milk

Step aside almond milk. There’s a new non-dairy sheriff in town and it’s name is cashew milk. Y’all be cool.

OK, all movie jokes aside I’m in love with cashew milk. It’s sweet, it’s creamy and the cashews break completely down in the blender so there is virtually no waste to strain out. It’s great in coffee, tea, cereal, you name it.

Health bennies:

  • Excellent dairy substitute for those who are lactose intolerant.
  • Good source of protein, iron, magnesium and vitamin K.

Creamy Cashew Milk

*Use organic ingredients whenever possible.

Yield – 2 3/4 cups

1/2 cup Raw cashews

3 cups Filtered water

  • Combine cashews and water in a 1 quart glass jar and let sit on the counter for 6 hours. Drain & rinse.

2 cups Filtered water

1/2 cup Soaked cashews

1 teaspoon Vanilla extract

1/8 teaspoon Sea salt

Directions:

  1. Place 2 cups water, soaked cashews, vanilla extract and sea salt in a blender and blend for one minute.
  2. Strain through a fine mesh sieve.
  3. Store cashew milk in a glass jar with a tight fitting lid for up to 5 days.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Homemade Coconut Peanut Butter

Coconut Peanut Butter

Ok, so I’m not gonna lie. You need some pretty heavy equipment to make this happen. But if you have these appliances already than you gotsta be making your own nut butter! It’s stupid easy, delicious and by making it yourself you know exactly what is in it.

So here is the equipment you need (don’t go running out to buy it if you don’t already have it, this is pricy stuff):

Health bennies:

  • Coconut manna (pureed coconut) – High in lauric acid, fiber & protein.
  • Peanuts – High in monounsaturated (good) fat. Great source of protein, vitamin E and antioxidants.

Here’s the recipe. You can make it with any kind of nut you please, almonds, cashews, hazelnuts, etc.  I love this stuff, I have it on toast a few times a week or just eat a strait up spoonful if I’m in the mood…

Homemade Coconut Peanut Butter

*Use organic ingredients whenever possible.

Yield – 2 cups

4 cups Peanuts, roasted & salted (or raw)

1/2 cup Coconut Manna

Directions:

  • Run peanuts through your champion juicer using the blank screen (see juicer operating instructions).
  • Place peanut butter and coconut manna in food processor and process until smooth.
  • Transfer to a glass jar with a lid and refrigerate. Will stay fresh for weeks.

Coconut Peanut Butter Step 1

Coconut Peanut Butter Step 2 Coconut Peanut Butter Step 3

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Amaranth Breakfast Porridge

Amaranth breakfast porridge

Once used regularly by the Aztecs, amaranth grain offers up a powerful protein punch and great start to your day. It is a great option for people with Celiac disease being that it is gluten free. In addition you could also make a savory version with greens, mushrooms, herbs and spices and have it for lunch or dinner.

Health bennies:

  • A complete protein (contains 18 amino acids)
  • High fiber
  • Good source of iron, calcium & magnesium
  • Contains vitamins A, C & B-6

Amaranth Breakfast Porridge

*Use organic ingredients whenever possible.

Yield – 1 serving

1/2 cup Amaranth grain

1 cup Water

Optional garnishes:

  • Ghee
  • Raw honey
  • Sea salt
  • Nuts
  • Seeds
  • Fruit/berries
  • Bee Pollen

Directions:

  • Combine the amaranth and water in a small pot. Bring to a boil, reduce to low heat, cover and cook 15-20 minutes stirring occasionally.
  • When all of the liquid has been absorbed remove from heat and let sit covered 10 more minutes.
  • Serve and garnish as desired.
Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.