PB + J Overnight Oats

If you left peanut butter and jam behind in your lunchbox days, it might be time to bring it back again. But don’t worry, I’m not talking about the original Kraft peanut butter and Wonder Bread (although my childhood-self would approve). I bring you PB + J Overnight Oats – a high fibre, low sugar and nutrient dense alternative to a classic North American comfort food!

This recipe is loaded with protein, healthy fats and complex carbohydrates to give you a good balance of macronutrients. It’s so easy to make and requires only 5 minutes of prep time and 6 whole food ingredients. Rolled oats, natural peanut butter, cashew milk and a touch of raw honey make up the base of the overnight oats, while chia seeds and raspberries create the fruity jam layer.

What I love the most about overnight oats is that they can be made ahead of time for a quick and nutritious breakfast on-the-go. No more lingering over the stove making sure the oats don’t boil over or zapping away all their nutrition in the microwave. Soaking oats overnight is not only convenient, it also improves their digestibility, retains more nutritional value and enhances the overall flavour.

Not your average peanut butter and jelly sandwich! #overnightoats Click To Tweet

Oats are a great source of dietary fibre, protein and complex carbohydrates that keep blood sugar levels balanced and ensure optimal digestion. In addition to their high fibre content, oats contain a specific source of soluble fibre called beta-glucan. Several studies suggest that beta-glucan is helpful in regulating blood cholesterol levels and may reduce the risk of cardiovascular disease (1). Oats are also a good source of vitamins and minerals, including manganese, molybdenum, phosphorus, magnesium and some B vitamins.

I recommend using natural peanut butter in this recipe, as it has more nutritional value than regular peanut butter. The peanut butter that most of us grew up on contains added ingredients such as sugar and hydrogenated oils. Hydrogenated oils are man-made and highly processed substances that promote inflammation in the body and contribute to high cholesterol levels. They are used in regular peanut butter to create that solid, creamy consistency we all know so well. All natural peanut butter contains only one ingredient – and that’s peanuts! Peanuts are a good source of protein, healthy fats, vitamin E, niacin, folate, and manganese.

Nothing goes together better than peanut butter and jelly (but incase you need more convincing, click here). Chia seed jam is a great alternative to store bought jellies and jams that are often full of high fructose corn syrup and preservatives. Making chia jam is as simple as mashing and heating up the berries, stirring in a few spoonfuls of chia seeds and letting it cool. While the jam sets, the chia seeds expand to create a thick, gel-like consistency. Chia seeds, however, are more than just the glue that bind everything together. They’re a nutrient dense superfood with amazing health benefits and energy boosting power. Chia seeds are rich in dietary fibre, omega 3 fatty acids, antioxidants and are considered a complete protein (contains all essential amino acids). They are a good source of minerals including calcium, phosphorus, manganese and zinc. Regularly consuming chia seeds may help improve digestion, prevent premature skin aging, regulate cholesterol, reduce inflammation and lower blood pressure.

I hope you guys enjoy this recipe and share it with your friends. If you give it a try, let me know what you think by rating it or leaving a comment below. And don’t forget to tag a picture with #wholeheartnutrition so I can see your healthy breakfast action!