EPISODE 12: CARROT CAKE OVERNIGHT OATS!

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In August I posted a recipe for Apple Pie Over Night Oatmeal and promised to also make Carrot Cake. I’ve been eating this for over a month and I love it! These oatmeal recipes are the perfect meal right after I finish my insanity videos. Plus, my schedule has gotten more and more hectic so having breakfast already made and ready to go is an extra bonus in the morning! Plus it only takes me five minutes to make before I go to bed…double bonus!

Besides being fast and easy to make this Carrot Cake Oatmeal is super delicious and nutritious. I add a few tablespoons of freshly grated carrots for a wallop of sweetness, vitamin A, Vitamin K, Vitamin C, and Potassium. Then there are the ever amazing steel cut oats for even more cholesterol lowering fiber, roughly 4 to 5g in every 1/4 cup. Please note fiber is especially good for people dealing with blood sugar issues like diabetes and for people hoping to prevent heart disease, high blood pressure, or high cholesterol. It is recommended to get 25 to 38g of fiber per day. The average American’s consumes less than 10g a day. This is an amazing way to start off in the fiber category. Also don’t forget that steel cut oats provides 5 to 7 g of protein per 1/4 cup.

Oats and Carrots are just the start of this mouthful of fun. I also added juicy golden California raisins (feel free to use the regular darker hued ones as well). Often called nature’s candy, raisins are also filled with Antioxidants, Vitamins K, E, and B. Raisins also contain Boron which is particularly important for bone health including preventing osteoporosis, helps the body utilize estrogen as well as Vitamin D. Many recipes call for Walnuts which are more traditionally associated with Carrot Cake but, I prefer Pecans. The buttery taste of this nut goes really well with the carrot and raisins for a subtle boost of flavor. They also pack a fair amount of manganese, copper, potassium, and healthy mono-saturated fats. Another great options is to add unsweetened coconut flakes to the top of mixture in the morning. I personally did not do this because I am not the biggest fan of coconut. Also note that I don’t have a big sweet tooth. Feel free to add other sweetners like splenda, honey, raw sugar etc.

All in all this is a simple and delicious treat in the morning that keeps me going until lunch time. There is a good amount of protein, vitamins, minerals and most definitely flavor! You can make up a couple of these at night and enjoy it either warm or cold in the morning. Viola! Now you can enjoy a sweet breakfast that won’t make you feel tired or guilty later!

Bon Appetit.

P.S. I just became a guest blogger on an awesome website called halfsizeme.com. I will have a recipe for Carrot Cake Pancakes featured there starting Oct. 20th.

Carrot Cake Overnight Oatmeal

1/4 cup         Steel Cut Oats
3 Tbsp         Grated Carrots
1/4 cup        Chopped Pecans
1 Tbsp          Vanilla Powder/extract
1/2 – 1 Tbsp Pumpkin Pie Spices
1-2 Tbsp      Golden or Regular Raisins
1 Tsp             Coconut Flakes (optional)
4 -5 oz          Almond Milk

Alternatives to Almond Milk: Cow/Soy/Rice/Coconut Milks, Greek Yogurt, Carrot Juice

Steps:

Mix all the dry ingredients into a container that has a lid
Stir well to incorporate all the spices
Add your liquid
Close the top and wait until morning
If eating this treat warm then put in a pan for 3-5 minutes
Enjoy!

Notes: 1) You can put these in the microwave to heat them up in the morning. This will also soften the oats a little more. It will be easier than putting it in a pot. 2) I don’t have a big sweet tooth so if you like it sweet you might want to add some sugar of your choosing. I also used vanilla almond milk which is already sweet enough for me. 3) The consistency of the oats or what suit me best. If you like yours softer feel free to add more liquids. The more liquid the softer the oats will become. Another option is to use rolled oats instead of steel cut oats.

 

Nutritional Tidbits:

Carrots: Vitamin A, Vitamin K, Vitamin C, Dietary Fiber, Potassium, Vitamin B6, B1 (thiamin), B3 (niacin), Manganese, Molybdenum, Phosphorus, Magnesium, and Folate. Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision. Carotenoids are linked with lowering certain cancers including breast, lung and colon cancer, useful in regulating blood sugar, and reducing the risk of heart disease. If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making  Vitamin A rich foods, such as carrots, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. Molybdenum is a trace mineral. It is a component of several important interactions that lead to detoxification of the liver. Molybdenum is involved in breaking down certain amino acids (the building blocks of protein) and the production of waste products for excretion in the urine. It is involved in the chemical reactions that form bone, cartilage and blood.

Raisins: are a good source of calcium, magnesium, phosphorus, potassium, iron, fiber, thiamin, riboflavin, niacin, vitamin K, is one of the best sources of the trace mineral boron, and also provides a concentrated amount of polyphenolic phytonutrients. The phenols found in fruit, like raisin, have repeatedly been show to have antioxidant activity and to help prevent oxygen-based damage to cells in the body. The flavonols (one type of phenol belonging to the flavonoid family) in raisins appear to be least affected by the grape-drying process, but raisins do contain fewer phenols than grapes since many of grape’s phenols are largely lost in the conversion of grapes to raisins. These phenols include the hydroxycinnamics (caftaric and coutaric acids), procyanidins, and flavan-3-ols.

Boron: A mineral that is critical to our health (especially for women). Boron is a trace mineral required to convert estrogen and vitamin D to their most active forms. It is vital for bone health (helps regulate absorption of calcium), Nerve Health (helps with magnesium absorption) and maintaining healthy joint function (great for arthritis). Other good/great sources of boron include apricots, avocado, apple, chickpeas, hazelnuts, plums/prunes, red kidney beans, grapes.

Magnesium: is a great addition to your meal plan as a magnesium deficiency can trigger muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue. It’s vital for getting your nerves and muscles to relax. Magnesium also helps build strong bones and keeps your blood circulating smoothly. About two thirds of all magnesium in our body is found in our bones along with calcium and phosphorus. Magnesium and Calcium also team up to help regulate the body’s nerve and muscle tone. It also plays a role in metabolism of fats, carbs and protein. Over 300 different enzymes in the body require magnesium in order to function. (Many chemical reactions in the body involve the presence of an enzyme.) Other good/great sources of magnesium include swiss chard, spinach, pumpkin seeds, salmon, sesame seeds, kelp, basil, coriander seeds, greens (turnip, mustard, collards, etc), cucumber, broccoli, flaxseeds, black strap molasses.

Cinnamon: Manganese, Fiber, Calcium, and Cinnamaldehyde. Cinnamaldehyde aka cinnamic aldehyde, has anti-clotting and has anti-inflammatory properties. Chronic inflammation has been linked to diabetes, depression, heart disease and cancer. Manganese helps keep your bones strong and healthy, helps body synthesize fatty acids, helps maintain normal blood sugar levels, promotes optimal function of the thyroid gland, helps maintain health of nerves, and protects cells against free radical damage. Other foods high in manganese are: spelt, brown rice, garbanzo beans, spinach, pineapple, pumpkin seeds, cloves, thyme, turmeric, oregano, greens (mustard, collard, turnip, swiss chard, kale) raspberries, garlic, eggplant, quinoa, etc)

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