Healthy Salted Caramel Overnight Oats Gluten-free Dairy-free Sugar-free

When we eat WELL we feel GOOD

Food affects the way we feel, and we all know that eating well provides us with the energy our body requires to function each day. However, the food we choose to eat each day also affects our mental well-being. For example, In the past, when I used to consume both caffeine and processed sugar, I found myself more anxious and tired. This turned into a cycle of wanting to consume more of these foods each day to bridge that gap when the unnatural energy these foods provided wore off, resulting in increasingly more of the same anxiety and fatigue. 

Swapping these addictive substances in favour of natural sugars and complex carbohydrates combined with other nutritionally dense foods helps us gain the energy we need without the highs and lows of caffeine and added sugars. It's been eight years since I stopped drinking caffeinated teas and coffee and opted for more suitable meals to meet my nutritional requirements. Since then, I have found balanced energy during the day, feeling naturally tired before bedtime instead of sometimes hours tossing and overthinking, and feeling naturally hungry before meals without incessant hunger. Plus, normal anxiety levels without the burning fear of things not yet come to pass.

Many studies show our body's inflammatory response to certain foods, such as sugar, mainly highly processed foods containing refined sugars, leading to side effects like low mood, anxiety, brain fog, fatigue, digestive issues, etc. So, with this in mind, it is crucial to pay attention to what we consume daily for our physical health and our mental well-being.

The importance of balancing our electrolytes

Dietary potassium deficiency, common in Western diets, raises blood pressure and enhances salt sensitivity. For our potassium requirements, this breakfast is excellent as the dates, oats, and bananas are loaded with potassium, helping us modulate our electrolytes.

Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance. A high intake may help reduce high blood pressure, salt sensitivity, and the risk of stroke. Additionally, it may protect against osteoporosis and kidney stones.

Adding potassium-rich foods into your diet, such as those provided within a whole food plant-based diet, including those present in this recipe, should help to improve your overall energy levels, fitness, and hydration.

Healthy Salted Caramel Overnight Oats Recipe

Serves 2

INGREDIENTS

For the oats

• 90g oats, gluten-free oats if necessary
• 2 cups hazelnut milk or plant-based milk of choice
• 2 tbsp chia seeds
• 1 banana

For the caramel

• 8 small pitted dates or 3 medjool
• 1.5 tbsp peanut butter
• 3 tbsp boiled water, more if needed
• Pinch of salt
• 1 tsp maca powder, for hormone balancing, optional

For topping

• Dark chocolate chips, for sugar-free I use these

METHOD

1. For the oats, mash the banana and mix in a medium-sized jar with the oats, chia seeds, and plant-based milk. Place in the fridge to chill and start to thicken up.
   
2. For the dates, pit them and mix with freshly boiled water in the blender, leave them to soak a little while if they are quite firm, blend with the peanut butter until you get a paste.
   
3. Spoon the date caramel onto the top of the oats, and leave in the fridge to chill overnight.
   
4. Top with dark chocolate chips if you like before serving.

Macronutrients per serving:

Kcal: 450

Protein: 12.5g

Fat: 17g

Saturated Fat: 3.3g

Carbs: 67g

Fibre: 12g

Micronutrients per serving:

Calcium 51% RDI

Magnesium 42% RDI

Zinc 26% RDI

Iron 56% RDI

Potassium 30% RDI

I hope you enjoy making this Salted Caramel Overnight Oats Recipe!

For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Rose Wyles - The Vegan Nutritionist