'Carrot Cake' Overnight Oats Make Breakfast A Little More Fun

(MENAFN- The Peninsula) Washington Post

For everything we hear about breakfast being the most important meal of the day, it's the one meal I always struggle with. I don't get hungry until later in the morning, and prefer my first hours awake to start with coffee.

In a perfect world, I'd begin each day with a just-baked, perfectly-laminated pain au chocolat. Alas, there are no good-quality pastry shops within walking distance of where I live, and it's not the healthiest option for everyday consumption.

By the time I get hungry, mid- to late morning, I'm ravenous and need something filling and nutrient-dense at the ready. Overnight oats, which are easy to throw together the night before - or make as a batch for the week ahead - fit the bill.

Lately, I've been channeling one of my husband's favourite desserts, carrot cake.

I first combine some milk and Greek yogurt with a little maple syrup, a blend of warming spices typically used in the cake - cinnamon, ginger, allspice and nutmeg - and a pinch of salt to create a slurry. (If you don't have all the spices on hand, or find this many spices too fussy, use one or two of the above and call it a day.)

Then I add the solid ingredients - oats, golden raisins or dried tart cherries, hulled hemp hearts, chia seeds and carrot - and stir everything together to combine. You may raise your eyebrow at the cherries, hemp hearts and chia seeds, and you're right, they do not belong in the cake; however, I want my breakfast to keep me full through lunchtime and provide a boost of nutrition.

Dried tart cherries, while not traditional, add a welcome sour note. Hulled hemp hearts and chia seeds are nutritional powerhouses, rich in protein and fiber, as well as other nutrients.

Last, and perhaps most important, I like to add a crunchy element to my overnight oats right before serving. To honour traditional carrot cake, I top mine with some toasted chopped pecans, but I don't stop there. These days I'm living the mantra of "more is more,” so I also throw in some sunflower and pumpkin seeds, as well as a few flakes of toasted coconut. (The addition of crunchy bits is also terrific on your morning yogurt.)

While I may never become an early morning breakfast person, having tasty - and healthful - options waiting for me sets me up for better mornings and, subsequently, better days. It feels like I'm having my cake, and eating it, too - even if there's no actual cake involved.

Carrot Cake Overnight Oats

These gently sweetened overnight oats channel the flavours of carrot cake without any refined sugar. Warming spices mingle with shredded carrot and golden raisins or dried tart cherries, and hemp hearts and chia seeds deliver additional protein and body. As overnight oats are uniformly mushy, topping with seeds and nuts at the end ensures an appealing texture with every spoonful.

Servings: 4 (makes 3 cups)
Total time: 10 mins, plus at least 6 hours for chilling
Make ahead: The overnight oats need to be prepared and refrigerated at least 6 hours in advance.
Storage: Refrigerate for up to 4 days.
Where to buy: Unsweetened tart dried cherries, hulled hemp hearts, chia seeds, and raw pumpkin and sunflower seeds can be found at natural food stores or online.

Substitutions: Cinnamon >> cardamom. Instead of all of the listed spices >> pick your favourite one or two. Dried fruit >> fresh berries, such as blueberries or raspberries. (Don't use strawberries, as they are too watery.) Vegan? >> Use nondairy milk and yogurt. Pecans >> walnuts or your favourite nut. Nut-free? >> Use more of the seeds. Maple syrup >> honey or agave. Don't have all the nuts and seeds from above? >> Use whichever ones you've got.

Notes: To ensure this dish is gluten-free, look for the gluten-free label on the oats packaging.

INGREDIENTS

1 1/4 cups (300 milliliters) milk (any fat level or nondairy), plus more as needed
3/4 cup (170 grams) plain Greek yogurt (any fat level or nondairy)
1 1/2 tablespoons maple syrup, plus more as needed
1 teaspoon vanilla extract
1/2 teaspoon ground allspice, plus more as needed
1/2 teaspoon ground cinnamon, plus more as needed
1/2 teaspoon ground ginger, plus more as needed
1/4 teaspoon fine salt, plus more as needed
Pinch freshly grated nutmeg
3/4 cup (65 grams) old-fashioned rolled oats (see Notes)
1/4 cup (40 grams) golden raisins or dried tart cherries, preferably unsweetened
2 tablespoons (30 grams) hulled hemp hearts
2 tablespoons (20 grams) chia seeds
1 medium carrot (2 to 3 ounces/57 to 85 grams), scrubbed and coarsely grated
1/3 cup (40 grams) toasted chopped pecans
1/4 cup (20 grams) toasted coconut chips
2 tablespoons raw pumpkin seeds (pepitas)
2 tablespoons raw sunflower seeds

DIRECTIONS

In a medium bowl, whisk together the milk, yogurt, maple syrup, vanilla, allspice, cinnamon, ginger, salt and nutmeg until well combined.

Stir in the oats, raisins or dried cherries, hemp hearts, chia seeds and carrot until well combined. Taste the liquid, and add more maple syrup, salt and spices, if desired. You should have about 3 cups. Divide among four (1-cup/240-milliliter) jars or one (4-cup/1-liter) jar, cover, and refrigerate for at least 6 hours and up to 4 days.

When ready to serve, check on the consistency and add more milk, 1 tablespoon at a time, if the oatmeal is too thick for your liking. If you had refrigerated the oatmeal in a large jar, divide among individual bowls, about 3/4 cup per serving.

Top each portion with a generous 1 tablespoon of the pecans, 1 tablespoon of the coconut chips, and 1/2 tablespoon each of the pumpkin seeds and sunflower seeds, and serve.

Nutritional information: 406 calories, 21 g fat, 6 g saturated fat, 40 g carbohydrates, 211 mg sodium, 6 mg cholesterol, 16 g protein, 8 g fiber, 18 g sugar.

This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian's or nutritionist's advice.

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