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Detox Nutrition Myths, Busted

What’s the deal with detoxing? Does it really work? Read on to separate detox nutrition myths from the facts!

Detox nutrition myths busted - Daisybeet

We’ve all seen and heard about detox diets, teas, and nutrition trends. Celebrities endorse detox products all the time, and it can be tempting to buy into the miracle results they seem to produce. But, just like all things nutrition, the facts are a bit more complicated than what meets the eye.

Today, I’m breaking down three detox nutrition myths that are popular today. Read on to get the facts about juice cleanses, detox teas, and water fasting for detox!

Myth #1: I can do a juice cleanse to detox my body after eating like crap.

Detox nutrition myth - juice cleanse

Juice cleanses are one of the most popular experiences related to detox culture. A juice cleanse is a type of detox diet where someone consumes only fruit and vegetable juices without eating solid foods, for a temporary period of days to weeks. Some of the main reasons people go on a juice cleanse are to lose weight, eliminate toxins, reduce inflammation, and detoxify the body.

But how does detoxifying the body actually work? Do we need to eliminate solid foods to do so? The resounding answer is no. Our bodies are extremely efficient at detoxifying themselves. The liver and kidneys are extraordinary organs that remove toxins from our bodies.

How the liver and kidneys detoxify the body

  • First, the liver prevents toxins from entering the bloodstream. Detoxifying alcohol, waste products, drugs, and other toxins is actually one of the major functions of the liver (1).
  • The kidneys are constantly filtering our blood. They eliminate toxins when we urinate. The kidneys eliminate drugs and waste products formed in the body (2).

Juice cleanse drinks may contain high amounts of vitamins and minerals, but they unfortunately do not boost they body’s ability to naturally detoxify itself. Furthermore, juice cleanses often lack other important nutrients including fiber, protein, calcium, and healthy fats. In order to keep our bodies functioning optimally, we need to have a balanced diet from all food groups!

Supporting liver and kidney health

The good news is, we can do a lot to protect our liver and kidneys, so they can continue to do their job detoxifying our bodies. We want to keep our blood pressure, cholesterol, and blood sugar levels in check, because these health issues may contribute to poor liver or kidney function (3). Here are some foods to include in your diet to support your liver and kidneys:

  • Blueberries
  • Cranberries
  • Cruciferous vegetables
  • Fatty fish like salmon
  • Nuts
  • Extra virgin olive oil

Myth #2: Detox teas can help me lose weight and get rid of toxins and bloat.

Detox nutrition myths - Detox teas

Detox teas are a little newer to the scene than juice cleanses, and have several celebrity endorsers. Detox teas are herbal teas that claim to detoxify the body. Many are used in the hopes of producing weight loss, laxative effects, or liver cleansing. They commonly contain ingredients like ginger, dandelion root, milk thistle, and turmeric.

Detox teas differ from juice cleanses because they are used in addition to solid food. You don’t abstain from eating, you just drink several servings of detox tea throughout the day for the effects.

Detox teas may lead to weight loss, but it’s not because your body is detoxifying itself and eliminating toxins causing you to retain weight. Many of these teas contain laxative ingredients like senna and cascara. So, you’re probably not properly absorbing the food you are eating and going to the bathroom a lot more than usual.

Health benefits of tea

Detox teas are not a miracle product that will produce weight loss, better health, and whole body detox. But, I encourage you to include tea in your diet for several health benefits!

  • Tea (and coffee) support liver and kidney health, because they are both high in antioxidants. Keep your liver and kidneys in tip top shape to ensure your body is detoxifying efficiently.
  • The antioxidants in tea are also linked reduced incidence of heart attack, as well as lowering bad LDL cholesterol and triglycerides, and raising good HDL cholesterol (4).
  • Several herbal teas contain anti-inflammatory properties, especially if they contain ingredients like ginger, turmeric, hibiscus, and rooibos.

Myth #3: Water fasting can completely clean out and detox my system.

Water fasting has been around for centuries, but is a relatively new trend in the wellness world. During water fasting, you abstain from eating or drinking anything but water for a period of time. Water fasts usually last five to 40 days. There are water fasting centers you can go to complete a water fast under medical supervision.

Some limited research has shown water fasting can promote weight loss and reduced blood pressure (5). It also may reduce oxidative stress. It may stimulate autophagy, a process by which the body breaks down and recycles old cells. But, prolonged water fasting is an extreme and unnecessary measure that can be dangerous.

Negative effects of water fasting

Water fasting may negatively impact the kidneys (6). Water fasting can cause fainting from a sudden drop in blood pressure. You are also at risk of lean muscle loss, which is the metabolically active tissue in our bodies. It also may cause heartburn, because your stomach continues to produce acid even in the absence of food (7). Prolonged fasting also negatively impacts our metabolism, because our body becomes extremely efficient at holding on to calories.

In lieu of water fasting, make healthy changes to your diet! Include plenty of fruits, vegetables, whole grains, and lean proteins to fuel your cells. Avoid excess processed foods, added sugars, and alcohol, which all provide few nutrients for our bodies to use.

If you liked this detox nutrition myths posts, you might also like the others in this series:

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Carrot Cake Baked Oatmeal (Vegan, Gluten Free)

This heavenly carrot cake baked oatmeal is such a treat for a crisp fall morning! It’s full of warming spices, walnuts, and golden raisins.

Carrot cake baked oatmeal - Daisybeet

Carrot cake is definitely my all time favorite cake. I love the chewy texture and warming flavors – especially when it’s slathered in cream cheese frosting! In fact, my very first birthday cake was a carrot cake. I think that’s where my love blossomed.

This carrot cake baked oatmeal recipe is an instant hit in my house. It’s been a bit cooler in Boston this week, so this has been the coziest breakfast. It tastes great warm or cold, but I love heating it up in the morning before eating.

Carrot cake baked oatmeal - Daisybeet

How to make carrot cake baked oatmeal

You just need one bowl to mix all the ingredients before pouring it into a baking dish! This recipe could’t be easier.

  • Make a flax egg in a large mixing bowl.
  • Add almond milk, maple syrup, lemon zest, coconut oil, and apple sauce to the bowl.
  • Mix in grated carrot, oats, walnuts, raisins, cinnamon, ginger, nutmeg, and salt.
  • Pour baked oatmeal batter into a baking dish.
  • Bake for 45 minutes – 1 hour.
  • Slice and serve!
Carrot cake baked oatmeal ingredients - Daisybeet

Tips for making carrot cake baked oatmeal

  • Grate carrots very finely. Use the smallest hole on your grater for this recipe. I actually used a microplane to grate my carrots.
  • Use old fashioned rolled oats. Old fashioned oats provide better structure than quick oats in baked oatmeal, without being too chewy or dense.
  • Don’t over bake. The carrots make this baked oatmeal super moist, so you don’t want to remove moisture by over baking. The edges will be only slightly brown, and the center will be slightly squishy when it is done.
Carrot cake baked oatmeal - Daisybeet

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Carrot cake baked oatmeal - Daisybeet
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Carrot Cake Baked Oatmeal (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: serves 6 1x
  • Category: breakfast

Description

This heavenly carrot cake baked oatmeal is such a treat for a crisp fall morning! It’s full of warming spices, walnuts, and golden raisins.


Scale

Ingredients

  • 1 tbsp flaxmeal
  • 3 tbsp warm water
  • 2 1/2 cups unsweetened almond milk
  • 3 tbsp maple syrup
  • 1 tsp lemon zest
  • 2/3 cup unsweetened applesauce
  • 1 tbsp melted coconut oil
  • 1 1/2 cup finely grated carrot
  • 3 cups old fashioned rolled oats
  • 1/3 cup chopped walnuts
  • 1/3 cup golden raisins
  • 1 tsp cinnamon
  • 1/2 ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp kosher salt

Instructions

  1. Preheat oven to 350 degrees F. Spray a 10×10 baking dish with cooking spray.
  2. In a large mixing bowl, mix the flaxmeal and warm water together to make a flax egg.
  3. Add almond milk, maple syrup, lemon zest, applesauce, and coconut oil. Stir to combine.
  4. Add grated carrots, oats, walnuts, raisins, cinnamon, ginger, nutmeg, and salt. Stir until evenly combined.
  5. Bake for 45-55 minutes, until center is slightly squishy and edges are just starting to brown.
  6. Let cool for a few minutes, then slice into 6 rectangles.


Notes

  • Enjoy warm or cold.
  • Store in the fridge for up to 5 days in an airtight container.

Keywords: carrot cake baked oatmeal, vegan, gluten free, healthy breakfast, baked oatmeal

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A Registered Dietitian’s Healthy Pantry Staples

Want to stock your kitchen like a dietitian? Here are my pantry staples I always have to make healthy eating easier and more convenient.

Pantry staples pinterest graphic

Cooking more meals at home is a great way to eat healthier and save money. However, if you’re new to cooking, this can be overwhelming! In order to cook healthy food, you need to have healthy ingredients in your kitchen. This is why it is so important to keep your pantry stocked with some nutritious essentials.

I love to cook at home, and I make sure to always have these essential ingredients in my kitchen. I make a note on my grocery list whenever I am running low to restock. It is so much easier to create simple, healthy meals in a pinch when you have nutritious ingredients on hand!

A Dietitian’s Healthy Pantry Staples

Healthy cooking oils

Pantry staples - oils

I use a few different oils in my cooking, depending on certain factors. Avocado oil is wonderful for high heat cooking, and extra virgin olive oil tastes amazing in salad dressings! These cooking oils offer heart healthy unsaturated fats, and are less processed than other vegetable oils. Store them in a cool, dark place to prevent oxidation.

  • Extra virgin olive oil
  • Avocado oil
  • Oil sprays: avocado oil, coconut oil, and olive oil (I love Chosen Foods)
  • Toasted sesame oil

Whole grains

Whole grain products are always in my pantry. I keep a variety on hand, including brown rice, quinoa, bulgur, and oats. I love making vegetarian stuffed eggplant or peppers, grain salads, or just simple veggie and brown rice stir fries for dinner. Here are the whole grains I currently have in my pantry:

  • Brown rice
  • Quinoa
  • Bulgur
  • Oatmeal
  • Farro

Frozen fruit and vegetables

Pantry staples - frozen produce

These are technically stored in the freezer, but I consider them pantry staples because they last a long time. Frozen produce is just as nutritious, or more so, than fresh produce, because it is frozen at peak ripeness. Using frozen fruit or vegetables in your recipes is a great way to save money, because it is quite inexpensive. I love to heat up frozen fruit to make chia jam and add frozen peas to pasta dishes. I usually have all of the following frozen items in my freezer:

  • Berries
  • Peas
  • Spinach
  • Cauliflower rice
  • Mixed vegetables

Nuts, seeds, and nut butters

Pantry staples - nuts and seeds

I always have multiple types of nuts, seeds, and nut butters in my pantry. I add nuts and seeds to oatmeal and homemade granola, and grab a handful for a snack all the time. Also, I consider peanut butter it’s own food group, so a jar (or two) is an essential in my kitchen! Here are some of my favorites:

  • Almonds
  • Walnuts
  • Pumpkin seeds
  • Chia seeds
  • Sesame seeds
  • Peanut butter
  • Cashew butter
  • Almond butter

Canned goods

Canned goods - pantry staples

My pantry always has a handful of canned goods stocked away. Canned ingredients, like beans and tuna, easily add an inexpensive boost of protein to any meal. I also like to have canned tomatoes or sauce on hand to make an easy pasta sauce or add to soups. Consider purchasing a few cans of these items next time you hit the grocery store:

  • Beans
  • Tuna or salmon
  • Tomato sauce or paste
  • Diced tomatoes
  • Artichoke hearts

Spices and dried herbs

Pantry stapes - spices

Start collecting your favorite spices and dried herbs to add flavor to your meals. You don’t need a million different spices, but I love to have a variety on hand. If you love Mexican food, grab some cumin, chili powder, cayenne, and paprika. For Italian flavors, try oregano, parsley, thyme, and crushed red pepper. I also love Primal Palate‘s organic spice blends. Their adobo is my absolute favorite!

Vinegars

Pantry staples - vinegars

I love making homemade salad dressings and sauces to add flavor and variety to my meals. I keep several types of vinegar on hand to add to these! Here are some of my favorites:

  • Balsamic vinegar
  • Red wine vinegar
  • Rice vinegar
  • Apple cider vinegar

What are your favorite healthy pantry staples? I would love to know! Let me know by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Pantry staples shopping list - Daisybeet

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Featured

Sea Salt Dark Chocolate Coconut Bars (Vegan, Gluten Free)

These dark chocolate coconut bars taste like an even better version of Mounds candies. Only six ingredients and sweetened with maple syrup!

Chocolate coconut bars - Daisybeet

What was your favorite candy growing up? I always hoarded away Milky Ways, Snickers, and Mounds bars after trick or treating. I love coconut in desserts, so I wanted to make a less processed version of one of my favorite candies. Enter these dark chocolate coconut bars with sea salt!

This dark chocolate coconut bar recipe is super easy to make. You’ll need just six simple, whole food ingredients and a food processor to get these on the table. If you love coconut as much as I do, put these on your to-do list!

Chocolate coconut bars - Daisybeet

How to make homemade dark chocolate coconut bars

  • Combine unsweetened shredded coconut, coconut oil, vanilla extract, and maple syrup in a food processor and blend until combined.
  • Press into a loaf pan into a single even layer.
  • Refrigerate for 20 minutes.
  • Melt dark chocolate chips.
  • Pour melted chocolate over bars and sprinkle with sea salt.
  • Refrigerate again until solid, and cut into squares.
Chocolate coconut bars - Daisybeet

Why you’ll love these dark chocolate coconut bars

  • Simple to make. Just throw a few ingredients in a food processor, refrigerate, and top with melted chocolate and sea salt.
  • Coconut flavor x2. These bars incorporate unsweetened shredded coconut and coconut oil to maximize that coconut flavor.
  • Less processed than store bought candy. These bars are made with whole food ingredients, and just lightly sweetened with maple syrup. No processed sugar + lower in sugar than candy you’d buy at the store!
  • Easy to store. You can store these bars in the fridge for about a month, and in the freezer for even longer! I love having a stash of treats when I’m craving something sweet.
Chocolate coconut bars - Daisybeet

If you love this recipe, you may also like

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Sea Salt Dark Chocolate Coconut Bars (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 16 squares 1x
  • Category: dessert
  • Method: no bake

Description

These dark chocolate coconut bars taste like an even better version of Mounds candies. Only six ingredients and sweetened with maple syrup!


Scale

Ingredients


Instructions

  1. Combine coconut, maple syrup, coconut oil, and vanilla extract in food processor. Blend until well combined into a thick, grainy paste.
  2. Line a loaf pan with parchment paper, and press down coconut mixture into the pan in an even layer.
  3. Refrigerate for 20-30 minutes.
  4. Melt chocolate chips. 
  5. Remove coconut layer from fridge, and pour melted chocolate over it. Spread into an even layer, and sprinkle with sea salt.
  6. Place back in the fridge for another 30 minutes, or until chocolate has completely hardened.
  7. Cut into into 16 squares.


Notes

  • Store in an airtight container in the fridge or freezer.

Keywords: chocolate coconut bars, vegan, gluten free, healthy dessert

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Moroccan Spiced Cauliflower (Vegan, Gluten Free)

This Moroccan spiced cauliflower dish is the perfect combination of sweet and spicy, thanks to dates and ras-el-hanout spice. Everyone will love this side!

Moroccan spiced cauliflower - Daisybeet

Cauliflower is one of my favorite vegetables to experiment with. It’s become one of the best loved vegetables, because it can easily be transformed to pizza, rice, and even mac and cheese! While I love a good cauliflower crust pizza, roasting it up whole is still so delicious.

This Moroccan spiced cauliflower recipe takes advantage of cauliflower’s neutral palette by packing the flavor! I used ras-el-hanout, which is a traditional Moroccan spice blend. It’s full of warming flavors like ginger and coriander. I also added fresh chopped dates and cilantro. The savory sweet profile of this dish is amazing!

Moroccan spiced cauliflower - Daisybeet

Health Benefits of Cauliflower

Cauliflower is part of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, kale, and cabbage. This group of veggies is particularly healthy, because they contain plant-based compounds called phytonutrients. Cruciferous vegetable consumption and these phytonutrients have been linked to reduced inflammation and may protect against certain cancers.

Main ingredients in Moroccan spiced cauliflower

Moroccan spiced cauliflower ingredients

You’ll need just a handful of simple, whole food ingredients for this dish. I’ve also included easy ingredient swaps that would be just as delicious!

  • Cauliflower
  • Ras-el-hanout: swap for 1 tsp each paprika, cumin, and ginger
  • Medjool dates: swap for golden raisins or dried cherries
  • Cilantro: swap for parsley
  • Salt
  • Pepper
  • Olive oil

If you love this recipe, you may also like:

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Moroccan Spiced Cauliflower (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: serves 4 1x
  • Category: side dish
  • Method: bake

Description

This Moroccan spiced cauliflower dish is the perfect combination of sweet and spicy, thanks to dates and ras-el-hanout spice. Everyone will love this side!


Scale

Ingredients

  • 1 large head of cauliflower, cut into florets
  • 1 tbsp olive oil
  • 3 tsp ras-el-hanout
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • Zest of 1 lemon
  • 1/2 cup medjool dates, pitted and chopped
  • 2 handfuls of cilantro, chopped finely

Instructions

  1. Preheat oven to 410 degrees F. Line a baking sheet with parchment paper.
  2. Toss cauliflower florets in olive oil, ras-el-hanout, salt, pepper, and lemon zest.
  3. Roast for 25-35 minutes, mixing halfway through. Cauliflower will be done when fork tender and starting to caramelize on the outside.
  4. Toss cauliflower with dates and cilantro. 


Notes

  • If you don’t have ras-el-hanout, sub 1 tsp each ginger, coriander, and paprika. 

Keywords: moroccan spiced cauliflower, vegan, cauliflower recipe, gluten free

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Top 10 Healthy Travel Snacks

We all want to stay healthy when on the road. Here are 10 RD-approved healthy travel snacks to pack with you on your next trip!

standing by lavender field with white gate

Traveling to new places is one of the greatest things in life, don’t you agree? I love going somewhere I’ve never been, and I am so grateful that I am able travel.

While most of my travel is for fun, lots of people travel for work on a regular basis. My dad has always traveled a ton for business, and now a bunch of my friends are frequently on the go.

As an RD, one of the most common questions my friends ask me is how to be healthier when traveling for work. They love living a healthy, active lifestyle at home, but find this lifestyle doesn’t transition well to life on the road.

Eating Healthy on the Road

My tips for eating healthy while traveling don’t differ much from healthy living at home. Choose meals that are mostly vegetables and lean protein. Go for whole grain carbohydrates rather than processed ones. Avoid excess added sugars, saturated fat, and sodium. But one of my favorite ways to ensure you stick to your wellness goals on the road begins before you leave your home. Be prepared with healthy travel snacks!

Packing healthy travel snacks is a key piece of the healthy traveling puzzle. For one, having a healthy snack in your bag eliminates the need to buy snacks on the road. These options are often limited in selection and low in nutrients. Well-planned travel snacks actually fill you up, because they are full of all the good stuff that makes us feel satiated. Plus, you’ll save money by avoiding those $7 bags of trail mix at the airport snack stand.

10 Healthy Travel Snacks

Healthy travel snacks should have some combination of fiber, protein, and healthy fats to keep us full. We want to avoid excess added sugar, sodium, and saturated fat, as well as highly processed foods. Stock up on some of these delicious snacks to prepare for you next trip! I love these options because they easy to transport, don’t require refrigeration, and are full of good-for-you ingredients.

1. Fresh whole fruit

Whole fruit - healthy travel snacks - Daisybeet

Choose firm, whole fruit that does not bruise easily. I love bananas, apples, oranges, and clementines. Fruit is great on its own or paired with nut butter for a more filling snack.

2. PB+J sandwich on whole grain bread

Toast with peanut butter and homemade chia seed jam - healthy travel snacks - Daisybeet

Mom knew best – a PB+J sandwich is an awesome healthy travel option! You’ll get some filling fiber from whole grain bread plus healthy fats and protein from the peanut butter. Choose lower sugar jam, or make your own chia jam!

3. Nuts

Handful of Cashews - Daisybeet

Nuts are easy to carry, and a handful helps tide you over until you can eat your next meal. Look for unsalted or lightly salted nuts or trail mix to avoid excess sodium intake. We all know the swelling is real when we are in the air!

4. Popcorn or popcorn trail mix

Popcorn trail mix healthy travel snacks - Daisybeet

This is one of my favorite snacks for home or travel! Popcorn is a whole grain, crunchy, satisfying, voluminous snack. Popcorn has fiber and air, both of which keep us full. Air-popped popcorn or a lightly seasoned version is best. I also love to add nuts and seeds for healthy fats and protein when preparing my popcorn.

5. Nut butter packets

Nut butter packs - healthy travel snacks - Daisybeet

Nut butter packets are one of my favorite food innovations. I always bring a few with me on a trip to eat with fresh fruit, spread on some whole grain crackers, or added to hotel oatmeal for breakfast.

6. Whole grain or high fiber crackers

GG High fiber crackers - healthy travel snacks - Daisybeet

Whole grain crackers are another crunchy snack to keep on hand when you are traveling. Make it a filling snack by pairing a few with a nut butter packet or hummus. If you have trouble staying regular while traveling, I love these high fiber crackers! Each cracker has 4 grams of fiber.

7. High fiber cereal

High fiber cereal - healthy travel snacks - Daisybeet

While we’re on the topic of staying regular, high fiber cereal is another healthy travel snack idea if this is of concern for you. Munch on it dry, or add it to yogurt you purchase on the road or in the airport.

8. Oatmeal packets or cups

Oatmeal packets - Daisybeet

Another portable snack, plain oatmeal has both soluble and insoluble fiber, thiamin, iron, and zinc. Just add hot water to a packet or cup prepare! To make it a meal, add a handful of nuts and sliced banana.

9. Chickpea snacks

Chickpea snacks - Daisybeet

If you love potato chips, chickpea snacks are a satisfying, healthier alternative. Each serving of chickpea snacks has about 6 grams of fiber and 5 grams of protein. They are salty, crunchy, and super delicious!

10. Bars

Bars - Daisybeet

Bars are always an easy travel snack option! Just make sure to choose bars with minimal added sugar and a decent amount of protein. When reading the ingredient list, look for whole ingredients you recognize, like nuts, seeds, or dried fruit. I look for bars with no limited to zero added sugar, 2-3 grams of fiber, and 4-5 grams of protein per serving. Some of my favorites are RX Bar, Larabar, and KIND bars.

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Healthy travel snacks infographic - Daisybeet

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Peaches and Cream Overnight Oatmeal (Vegan, Gluten Free)

This overnight oatmeal recipe is super thick, creamy, and full of fresh peach flavor. You just need 10 minutes to make this delicious breakfast!

Peaches and cream overnight oatmeal - Daisybeet

I’m soaking up every last bit of summer while I can, including my favorite summer produce. Fresh peaches are so amazing this time of year! These overnight oats are basically peach pie in a jar.

The best part of this overnight oatmeal recipe is you can have it all year round! The peach puree is made from frozen peaches, and you could easily sub the fresh peach for defrosted frozen ones. Frozen produce is actually super nutrient-rich! Fruits and vegetables are frozen at peak ripeness, and the freezing process preserves those vitamins and minerals.

Peaches and cream overnight oatmeal - Daisybeet

Steps to make peaches and cream overnight oatmeal

First, you’ll combine the dry ingredients + fresh peach in a glass container or Tupperware.

Dry ingredients for peaches and cream overnight oatmeal - Daisybeet

Next, add wet ingredients and stir well to combine. Cover, and place this in the fridge overnight.

Wet ingredients peaches and cream overnight oatmeal - Daisybeet

While the overnight oatmeal sets in the fridge, make some peach puree in your blender. You can store this in a separate container in the fridge.

In the morning, portion out the overnight oats into 3 bowls or containers. Top with peach puree + chopped fresh peach and shredded coconut, if desired.

Why you should start making overnight oatmeal

Overnight oats have become one of my absolute favorite breakfasts! As a Registered Dietitian, they check off all the boxes when it comes to healthy eating.

  • Nutritious and filling. Overnight oats are packed with nutrients, including fiber. The fiber from the oatmeal + chia seeds is incredibly filling, because fiber swells in our stomach and slows down digestion. Each serving of this recipe has over 6 grams of fiber, which is 25% of the daily recommendation for women!
  • Easy and foolproof to make. Overnight oats hardly need a recipe, because they are so easy to prepare. Just mix oats, chia seeds, your favorite milk, and other sweeteners/fruits/flavorings, and pop it in the fridge! Once you have the proper dry to wet ingredient ratio down, the possibilities are endless.
  • Totally customizable. Overnight oatmeal is incredibly easy to customize based on what flavors you love. My personal favorite flavors include cinnamon, peanut butter, chocolate, or fresh berries. Make a simple base, and add different flavorings for each day of the week to keep it interesting!
  • Perfect for busy schedules. I am a big supporter of eating a healthy breakfast to start your day. If you’re super busy, you might not have time to sit down for a meal before work. Overnight oats are perfect to grab and go in the morning, so you can eat it on the train or at your desk!
Peaches and cream overnight oatmeal - Daisybeet

If you love this recipe, you may also like

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Peaches and Cream Overnight Oatmeal (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: serves 3 1x
  • Category: breakfast

Description

This overnight oatmeal recipe is super thick, creamy, and full of fresh peach flavor. You just need 10 minutes to make this delicious breakfast!


Scale

Ingredients


Instructions

  1. In a medium glass container or Tupperware, combine oats, chia seeds, chopped peach, cinnamon, and coconut. 
  2. Add almond milk, coconut milk, and maple syrup. Mix everything together very well.
  3. Cover and set in fridge overnight.
  4. While the overnight oatmeal sets, add defrosted frozen peaches to a blender or food processor. Blend on high until you have a smooth puree. Store in the fridge in a separate container.
  5. In the morning, portion overnight oatmeal into 3 bowls or containers, and top with peach puree. You may need to stir the peach puree quickly if there is any separation. 


Notes

  • You can sub an additional 1/2 cup of defrosted frozen peaches for fresh peach if it is out of season.
  • Sub 2 cups of almond milk if you don’t want to use the 1/2 cup of coconut milk.

Keywords: overnight oatmeal, overnight oats, peaches and cream overnight oats, vegan, gluten free

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Peaches and Cream Overnight Oats - Daisybeet

Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!