Caitlin Glatzhofer
Dietetic Intern
Nutrient-dense foods are foods that have high nutritional content in one serving, sometimes they are called “superfoods.” Nutrient-dense foods are a great way to ramp up the nutrition of any meal you are having. If you’re making muffins, throw some ground flaxseeds and blueberries in the mix; if you’re having spaghetti, toss some grated carrot into the sauce, if you’re having cake, top it with a handful of kale…. Okay, maybe not the cake.
Silliness aside, the foods mentioned earlier: flaxseed, blueberries, and kale belong to broader categories of nuts/seeds, berries, and leafy greens, respectively. These food categories are recommended for good health. Others include fish, legumes, and whole grains. Oats are one example of a nutrient-dense whole grain; they are high in fiber, B vitamins, and antioxidants.1 Overnight oats are an easy option for a grab-and-go breakfast on busy mornings without sacrificing nutrition. Just prepare everything the night before and breakfast is done. If you’re interested, here is a recipe to try!
Chocolate Overnight Oats (recipe adapted from: http://www.joyfoodsunshine.com)
Yield: 2-3 servings
1 cup milk (any kind)
1 Tablespoons honey
1 Tablespoons unsweetened cocoa powder
3 Tablespoons creamy peanut butter
1/2 teaspoon pure vanilla extract
1 cup old-fashioned oats
1 Tablespoon chia seeds (or ground flax seed)
Instructions
Whisk together all ingredients in a medium-sized mixing bowl. Spoon into jars with a tight-fitting lid.
Close and refrigerate for at least 4 hours, but preferably overnight, before eating. Can be stored in the fridge for up to 5 days.
References
1. Martínez-Villaluenga C, Peñas E. Health benefits of oat: current evidence and molecular mechanisms. Curr Opin Food Sci. 2017;14:26-31. doi:https://doi.org/10.1016/j.cofs.2017.01.00
The Candor 