Ginger Peach Overnight Oats
Let’s make your mornings peachy keen with my Ginger Peach Overnight Oats!
We all know how busy mornings can be with work, kids, exercise and missed alarms (the worst). I’m here to save a little bit of that time and stress from your mornings. Making your breakfast the night before or on Sunday as part of your weekly meal prep is such an easy way to support yourself, making those busy mornings a lot smoother (and yummier).
Peaches are in season from late July to September, making it the perfect time to grab a couple from the farmer’s market and make my delicious Ginger Peach Overnight Oats.
There have been a lot of health myths going around about oats lately, but as a Holistic Nutritionist, I will always be a fan. When you ensure that you are pairing this complex carb with protein and fats, it is a completely healthy breakfast that keeps you satiated, removing those late morning snack cravings.
There are many premade oatmeal packages that you can purchase, but they are typically filled with added sugars, feeding those bad bugs in your gut and causing blood sugar spikes. Learning how to make your own overnight oats is so easy and cheap. There are so many different flavours you can make, allowing you to never get bored with your breakfast!
Ginger Peach Overnight Oats Recipe
Nut-free, Gluten-Free & Vegan (if using dairy-free milk)
Prep time: 5 minutes | Cook time: 6-8 hours overnight | Makes: 4
Ingredients
- 2 cups milk of choice
- 2 tbsp maple syrup
- 1 tsp vanilla extract
- 2 cups rolled oats
- 3 peaches, diced, 2 cups
- ¼ cup ground golden flax
- ¼ cup unsweetened shredded coconut
- 1 scoop vanilla protein powder (use code GHJesse20 for 20% off!)
- 2 tsp ground ginger
- ¼ tsp salt
Directions
- In a large bowl, mix milk, maple syrup, and vanilla until smooth.
- Stir in the oats, peaches, flax, coconut, protein powder, ginger and salt. Mix until everything is well combined.
- Transfer to jars or a sealed container. Chill for 6–8 hours or overnight.
- In the morning, stir well. Add more milk if you like a thinner consistency. Top with peaches, nuts or coconut if desired!
NOTE: Oats are heavily sprayed with pesticides, specifically Glyphosate. If you can find organic or glyphosate-free, it is best to use those.
Why Ginger Peach Overnight Oats are a Great Breakfast Choice
Ginger Peach Overnight Oats bring together the warmth of ginger with the natural sweetness of ripe peaches for a refreshing and nutritious start to your morning. Each of these ingredients has so many benefits, so I thought I’d take you through each one:
Health Benefits of Oats
Oats are a very nutrient-dense food. They are full of fibre, protein and vitamins and minerals like manganese, phosphorus, magnesium, iron, zinc and Vitamin B1.
They offer a soluble fibre called Beta-glucan, which is known to help reduce LDL (bad) cholesterol levels. Wondering how that works? Well, cholesterol binds to bile, which is the fluid that helps us digest fats. Soluble fibre binds to bile, preventing the reabsorption of bile, resulting in the liver having to use excess cholesterol to create new bile, therefore reducing cholesterol in the blood. Soluble fibre is also useful to slow down the digestion and absorption of fat and glucose, lowering those cholesterol spikes. It also feeds the beneficial bacteria in your gut!
Oats can also support weight management as they promote fullness, typically leading to a reduced calorie intake.
Also, rolled oats are lower on the glycemic index compared to other types of oats, which prevents those afternoon energy crashes.
Health Benefits of Peaches
Not only are peaches an extremely refreshing, juicy, summery fruit, but they are packed with health benefits.
They are high in Vitamin C, which supports our immune function, and rich in Vitamin A and beta carotene which are both essential for healthy eyes and skin.
The bright colour of peaches come from antioxidants which help fight inflammation and oxidative stress in our bodies.
Peaches are 85-90% water, which evidently makes them naturally hydrating, which is perfect for these heat waves we have been experiencing.
They are also full of potassium which may contribute to heart health.
Health Benefits of Ginger
Ginger is one of the amazing medicinal foods that nature offers us.
It is full of antioxidants and is anti-inflammatory due to its bioactive compound, gingerol.
It also supports digestion and helps ease nausea symptoms, a benefit I took advantage of when I was pregnant.
Ginger is also antimicrobial and antiviral, meaning that it supports the strength of our immune system, which is especially useful in cold & flu season.
There have also been studies proving that ginger can help regulate blood sugar and improve insulin sensitivity.
Health Benefits of Protein Powder
I love adding protein powder to my breakfast recipes to boost the protein content, so it keeps me feeling full for longer. I aim to get at least 100g of protein every day, which means I need at least 25g of protein in my breakfast.
One of my favourite protein powders is Genuine Health fermented organic vegan protein.
Usually, vegan protein powder makes me bloated, but this one is fermented. Fermentation breaks down the anti-nutrients that cause gas and bloating and liberates nutrients – like amino acids, vitamins and minerals – so they’re ready for absorption.
If you are looking to try a new protein powder, check it out and use my affiliate code “GHJesse20” to get 20% off!.
Meal Planning Template
Cooking can be very tiring when you don’t have the time. So many of my recipes can be planned and prepped ahead of time to make things less complicated.
Meal planning can sound stressful, but it truly makes your life SO much easier and saves you so much time in the kitchen.
To make this even better for you, I made you a free, printable weekly meal-planning template designed to make healthy eating easier for busy professionals and families. This template can help you organize your meals, plan your grocery shopping, avoid ordering takeout, and significantly reduce the time you take to make a decision on what to make for dinner.
My Meal Planning Template is very easy to use with its very user-friendly layout.
It will make your summer so much more enjoyable. It will give you more time to spend with your friends and family in the sun, all while staying healthy and keeping your nutrient intake high.
Here is the link to the template. Happy meal planning!
More Easy Breakfast Ideas
Raspberry Chocolate Chia Pudding
Chia pudding is so popular right now, and for good reason. There are so many flavours, with my favourite being this Raspberry Chocolate flavour. This breakfast offers an extensive list of health benefits, mainly being that chia seeds are with fibre, which helps control your blood sugar and maintain a healthy weight. This is a fun, tasty and super easy way to get a quick, healthy breakfast during those busy summer mornings!
Carrot Cake Overnight Oats
Who doesn’t want to start their day with Carrot Cake?! With similar steps to the Ginger Peach Overnight Oats, these Carrot Cake Overnight Oats are so easy and a delicious way to get your veggies in in the morning! These oats are creamy, naturally sweet, and full of nutrient-dense ingredients that will support your energy levels throughout the day and reduce that midday crash.
Gingerbread Breakfast Quinoa
I know you’re probably thinking, quinoa for breakfast?! While it seems strange, quinoa can definitely be used in multiple ways. This Gingerbread Breakfast Quinoa offers you a great start to your day with warm spices to soothe your digestion and tons of nutrients from the cranberries, molasses, pecans, hemp hearts and quinoa. Quinoa is a nutrient powerhouse: it is a complete protein offering all nine essential amino acids, which is an amazing way to get your busy morning going!
