Almond Berry Parfait Oats
Intermittent fasting is a healthy method for losing weight and feeling great, according to nutritional scientists like Maria Adams. In “Everything You Need to Know About Intermittent Fasting,” she explains that fasting reduces the risk of breast cancer, decreases inflammation, improves heart health and reduces insulin levels. https://loseitblog.com/2018/11/05/everything-you-need-to-know-about-intermittent-fasting/
There are several types of intermittent fasting, but I aim for the 16:8 hours of fasting-to-eating approach. Typically, I’m not hungry until about 10 AM anyway. So depending on when I want my last meal of the day to be, I can organize the hours within which eating is “allowed” between 10AM-5PM (8 hours) or more typically 12:30-8:30PM.
Theoretically, you can eat what you want during the 8 hours and still experience many of the health benefits. Registered Dietician Adams suggests limiting refined and sugary foods. In my case, I wanted to target the macronutrient spread of approximately 20% protein / 50% carbohydrates / 30% fat range that I’ve learned keeps me full longer. This week I’ll be posting some of the recipes that worked for me during my break-fast 8-hour period.
This overnight oats/chia concoction went down like a peanut buster parfait, it was so delicious! And it kept me full until dinner — though I did snack on fruit and almond applesauce muffins (stay tuned for that recipe!) after a long bike ride just to make sure I didn’t get hangry.
Mix In a Jar or Bowl:
- 1/4 cup oats (I used gluten free rolled oats)
- 1/2 cup milk (I used unsweetened vanilla almond milk)
- 2 Tblsp. almond butter (or any nut butter)
- 1 Tbsp. chia seeds
- 1/2 cup (about 6 fresh, in season) strawberries (mash them with a fork first, to create a jammy part-juice, part-chunks consistency)
Place in the Refrigerator Overnight
Or put it together in the morning and it’s ready by lunch time.
Pile on Top:
- 1/2 large banana
- 1/4 cup Greek yogurt (I used non fat, plain Greek yogurt)
Enjoy that 490 calorie I-just-ate-dessert-and-am-completely-satisfied feeling and get back to conquering your day!