Active time: 15 minutes Total time: 6 hours 15 minutes
The oat soak is like pre-cooked oatmeal, but better because you can eat it warm or cold. Instead of cooking the oats in water, they absorb the protein-rich milk and yogurt as they soak, giving them great flavor and creaminess. The addition of chopped strawberries gives the soak a pink tint, and a garnish of kiwi and mint is pretty and tasty.
RD tip: This recipe boasts 5g fiber and 8g protein, which helps you feel full longer. To maximize your feelings of fullness, drink a glass of water with this breakfast, which helps slow digestion and keeps you from getting hungry for a few hours.
Lemony Strawberry Oat Soak With Kiwi Mint
Serves: 4 | Serving Size: 3/4 cup oats, plus 6 tablespoons topping
Ingredients
- 1 cup (88g) rolled oats
- 1 cup (240ml) skim milk
- 1 cup (240ml) 0% plain yogurt
- 2 cups (288g) strawberries, divided
- 2 teaspoons lemon zest
- 1 tablespoon maple syrup
- 2 medium kiwi fruit, peeled and chopped
- 2 tablespoons fresh spearmint, thinly sliced
Directions
- In a 3–4 cup (480–720ml) storage tub, combine the oats, skim milk and yogurt, and stir to mix. Chop half of the strawberries very finely, and add to the oat mixture with any juice that they release. Add the lemon zest and maple syrup. Stir well. Cover and refrigerate for at least 6 hours or up to overnight.
- Chop the remaining cup of strawberries and place in a small bowl. Add the kiwi and mint and toss to mix.
- Serve 3/4 cup (66g) of the oat mixture topped with about 6 tablespoons of the fruit.
Nutrition (per serving): Calories: 186; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 75mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 18g; Protein: 8g
