I have been asked quite often, how to maintain a healthy diet while sitting in the office until late in the evening. And to be honest, the only solution is to plan and prepare and take healthy snacks with you. Fruits are easy and healthy, but alone maybe not the most filling option if you have several hours to survive before dinner. Also, it is not good to eat too many fruits at the same time because of the high fructose content.
A good balanced snack includes also some protein, healthy long lasting carbs and good fats. One of my own favorite snacks is overnight oats, chia-pudding, or the combination of both. Chia and nuts provide protein and good fats, oats give you long-lasting carbohydrates; banana and berries are full of vitamins and antioxidants.
You can prepare your overnight-oats already the night before. Just store it in the fridge and take it with you in the morning. The oats can keep for at least 2-3 days in the fridge, so you can make a bigger portion at once and then you have a snack ready for the next couple of days!
You can also prepare this in the morning, and it will be ready to eat in the afternoon.
Recipe: Overnight oats with chia (This recipe makes 2 portions)
- 3 tablespoons of oat flakes
- 2 tablespoons of chia seeds
- 1 banana
- Handful of berries of your choice (frozen or fresh)
- 2 tablespoons of nuts (cashews, almonds, brazil nuts)
- 1 cup (=250 ml) of milk of your choice (I usually use oat or millet milk)
- Pinch salt
- Pinch cinnamon
- Pinch bourbon vanilla
- (Extras if you want: honey, protein powder, maca, lucuma, cacao nibs or any other super food)
If you have a bar mixer/food processor to use:
Mix banana, berries, milk and nuts together with a bar mixer, add salt, cinnamon, vanilla and mix again. Place the mixture into a big bowl. Add oat flakes and chia seeds into the mixture, and stir with a spoon to combine. Wait for 5 minutes, and then mix again. Place in fridge overnight, or at least 4 hours before eating
If you don’t have a mixer:
Add milk, chia seeds and oats into a small bowl and stir with a spoon to combine. Mash banana with a fork and cut the nuts into small pieces with a knife. If you use strawberries, cut them smaller as well. Add everything into the bowl and stir with a spoon to combine. Wait for 5 minutes, and then mix again.
Place in fridge overnight, or at least 4 hours before eating. Enjoy!