How to: Overnight oats

Oatmeal may be your go-to healthy breakfast but as temperatures soar the thought of a hot cereal probably doesn't sound too appealing. Luckily, that hot bowl of oats has taken on a trendy transformation in the form of overnight oats, a breakfast more appropriate for the summer. Enjoyed hot or cold, overnight oats are inexpensive, easy to whip up, portable and fun! We all know the importance of a healthy breakfast, so go ahead and give overnight oats a try. Here is the how-to:

The Foundation. For the best results, purchase your favorite no-sugar added rolled oats or oat and seed blend. Steer clear of steel-cut oats in this case as they do not absorb enough liquid to soften their crunchy texture.

My Pick: Nature's Path Qi'a Superfoods Hot Oatmeal Superseeds & Grain, which has no sugar added and includes a dynamic mixture of gluten-free rolled oats, buckwheat groats, chia seeds, rolled amaranth, hemp seeds, sorghum flour and rolled quinoa. The chia seeds and sorghum flour help to thicken the final product creating a creamy consistency that is emboldened by the added nutrient density of the additional seeds and grains.

The Vehicle. Your overnight oats need a home — a jar or reusable container is your best bet. I tend to think that everything tastes (and looks) better in a mason jar and considering masons come with a lid, they are a great option. If you don't have a mason jar on hand, you can use an old condiment jar or Tupperware container.

My Pick: Opt for a glass storage container over its plastic counterpart as plastics can house environmental toxins like BPA that you are better off avoiding.

The Liquid. Your oats need something to soak up! Traditional recipes call for cow's milk or your favorite unsweetened dairy-free milk such as coconut milk or almond milk. Avoid dairy-free milks with added sweeteners or carrageenan, a controversial additive that can be found in both organic and conventional varieties.

My Pick: So Delicious Organic Unsweetened Coconut Milk (or Unsweetened Vanilla Coconut Milk) is carrageenan-free. Unsweetened Vanilla Coconut Milk is a great way to up the flavor without added sugar or sugar-substitutes. You can also consider a DIY option! Combine 1 cup of unsweetened, shredded coconut with two cups of water. Cover and refrigerate for at least 8 hours. Add the mixture to your blender with an additional 2 cups of water. Blend to combine. Strain the sediment using cheese cloth. Enjoy, refrigerated, for up to one week.

The Recipe. A basic overnight oat recipe is to follow a 1:1 or 2:1 liquid to oats ratio.  For example, if you are using 1/3 cup of oats (a single serve portion) you would add 1/3-2/3 cups of liquid depending on your desired consistency.  A more advanced version may include the addition of yogurt in which you would use equal parts of each; yogurt, oats and liquid.

My Pick: Yogurt can easily fall into the "unhealthy heath food" category, as there is often 3-4 teaspoons of added sugar in the flavored varieties. Steer clear of excessive sugar and sugar substitutes and opt for a plain version or a low-sugar variety like Siggi's. They only add around 1 teaspoon of sugar to their flavored varieties and use the same ingredients you would use to make yogurt yourself.

The Fun. Ok, your oats and liquid are in the jar… now is the time to have some fun.  You can opt for nutrient dense additions like fresh or unsweetened dried fruits, nuts, seeds, unsweetened shredded coconut and more. Granola is a nutrient dense, crunchy addition to overnight oats but make sure you choose a low-sugar option like KIND Healthy Grains Raspberry Clusters with Chia Seeds (this particular variety is 35 percent lower in sugar than their other clusters) and think of it as a condiment instead of a main component. You may even choose to boost the flavor with unsweetened cocoa, cacao nibs, or spices like cinnamon, cardamom, ginger and turmeric, which offer their own nutritional benefits to boot. The options are endless.

My Picks: Here are a few of my favorite variations to try:

Overnight Oats in a Jar with California Grapes and Almonds

Created by Ellie Krieger for the California Table Grape Commission

Toast the almonds in a dry skillet over medium-high heat, stirring frequently, until golden and fragrant, 3-5 minutes. Allow to cool slightly, and then chop them coarsely.

In a medium bowl, stir together the milk, yogurt, oats, honey, vanilla and cinnamon. Add half of the almonds, half of the green grapes and half of the red grapes and stir to combine.

Divide the mixture evenly among four 12-ounce (1 ½ cup) jars. Top each with the remaining grapes and chopped almonds. Cover tightly and refrigerate overnight or at least 8 hours. The jars will keep up to 3-4 days in the refrigerator. (Note: for extra crunchiness, top with the remaining almonds right before serving)

Makes 4 servings. Serving size: 1 jar containing about ¾ cup oat mixture and ¼ cup topping

Per serving: Calories 390; Total Fat 15g (Mono Fat 8.8g, Poly Fat 3.5g, Sat Fat 1g); Protein 15g; Carb 54g; Fiber 6g; Cholesterol 0mg; Sodium 60mg

Disclaimer: I work on behalf of the California Grape Commission. I was given permission to share this recipe and photo. Opinions expressed here are my own and I only recommend products I would personally use.

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Katie Cavuto MS, RD is a registered dietitian and trained chef. She is the president of Healthy Bites, a company offering local and national culinary nutrition services. Katie is also the consulting dietitian for the Philadelphia Phillies, and a regular contributor on local and national TV as an expert in her field. Visit her website at nourishbreathethrive.com.

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