Now that I’ve convinced you that overnight oatmeal is one of the fastest, easiest, and most delicious things to have for breakfast, whether at home or on the go, and can be surprisingly high-protein, too (wait a minute, what’s that? You haven’t read my Cinnamon Apple Pie Overnight Oatmeal post yet? You’re missing out! Check it out after this one – you won’t regret it, I promise), let’s kick up the flavour possibilities. How about the classic breakfast flavour that’s undeniably Canadian and adds just the right touch of sweetness to your morning meal? Maple! Throw in some walnuts to add a serving of healthy fats (they’re packed with omega 3 fatty acids) and boost the fiber AND flavour of this dish. There you have it: Maple Walnut Overnight Oatmeal. You can thank me later.
Not only does this take your oatmeal well beyond what Quaker ever imagined, here’s a fun nutrition fact: did you know that walnuts also boast vitamin E, folate and antioxidants? (No? That’s okay. I didn’t either. Thank goodness for Google. I just knew they were tasty and great with maple!) And it might surprise (and hopefully please) you to know that maple syrup is no nutritional slouch, either: it purportedly has 54 antioxidants and contains zinc and manganese which are beneficial for heart health and immune system functioning (check out: http://www.purecanadamaple.com/benefits-of-maple-syrup). But you have to get the good stuff – real, pure maple syrup. No artificially maple-flavoured products need apply! And no, I’m NOT sponsored by a maple syrup producer* (but maybe I should be after this post – what say ye?) but I AM Canadian, so I feel like it’s part of my patriotic duty to promote maple syrup, especially while not living in Canada. (Fellow expats, are there national foods or hobbies or oddities from your own home countries that you like to “talk up” while living abroad? I’d love to hear about them in the comments!)
So, let’s get this new candidate for Canada’s national dish happening (honestly, I’m not even sure Canada has an “official” national dish. If it does, I don’t know what it is. Maybe this should be it? I wonder where I can apply…)
Maple Walnut Overnight Oatmeal (High-Protein)
This is a Canadian take on overnight oatmeal – just one more delicious way to start your day that tastes good and is good for you!
Author: The Golden Graham Girl
1 cup (80g) rolled oats – make sure these are gluten-free, if you require
1 scoop (28g) protein powder of choice – I used Quest Nutrition Vanilla Milkshake Protein Powder*
1 tsp (5g) cinnamon
1/2 tsp (2g) nutmeg
1 cup (250mL or 240g) unsweetened almond milk
1/2 cup (113g) plain non-fat Greek yogurt
2 + 2 tbsp (32g) coarsely chopped walnuts
1 + 1 tbsp (30mL) pure maple syrup
1. Stir the dry ingredients in a medium mixing bowl.
2. Add the wet ingredients and mix thoroughly.
3. Stir 2 tbsp (16g) of chopped walnuts and 1 tbsp (15mL) of maple syrup into the mixture
4. Divide the mixture into two wide-mouth Mason jars or containers, garnish with remaining chopped walnuts, drizzle with remaining maple syrup, and refrigerate overnight. Note the recipe easily halves for single servings or multiplies for more.
Calories: 412 Fat: 14.9g Carbohydrates: 48.2g Sugar: 16.2g Fiber: 6.1g Protein: 24.9g
Enjoy straight out of the fridge – all you need is a spoon! – or microwave until heated through. The sweet maple and crunchy walnuts will have everyone saying, “What’s for breakfast, eh?”