Cassie Santaniello - New York Campus

Hi Everyone! My name is Cassie Santaniello and I am a dietetic intern at Sodexo Dietetic Internship’s New York campus.  Growing up, one of the phrases I recall hearing the most was “breakfast is the most important meal of the day”.  As I have gotten older and did my research, I am thankful my mom made breakfast a part of my morning routine at a young age as regularly eating breakfast can provide multiple benefits advantageous to your health. 

Research suggests that getting into the habit of consuming breakfast can:

• Help in preventing weight gain as well as losing and maintaining weight
• Improve cognitive ability, enhance memory, and help increase attentiveness and concentration
• Improve your mood and energy levels
• Lead to the likelihood of consuming a more nutritionally complete diet that is higher in vitamins, nutrients, and minerals

Unfortunately with so many of us having busy schedules, it can be difficult to find the time to make and consume a nutritious breakfast.  For those who find themselves snoozing their alarms each morning and are pressed for time, I have some exciting news.  After several trial and errors, I have come up with (what I hope you can agree) to be the perfect go-to breakfast filled with fiber, protein, calcium, and vitamin D.  All you need to do is set aside a few minutes the night before to throw some ingredients into a mason jar and the following morning you can roll out of bed, grab it, shake it, and go!

Ingredients (Serves 1):
1/2 cup old-fashioned oats
1/2 cup non-fat milk (can substituted with unsweetened soy, almond, or non-dairy milk of choice)
1 tsp. chia seeds
1/4  tsp. ground cinnamon
1/8 tsp. vanilla extract
1 tbsp. powdered peanut butter (I recommend Mighty Nut original flavor)

Instructions:
1. Combine the ingredients listed above in a mason jar with a lid (I use a 16 oz. sized jar)
2. Shake vigorously until all ingredients are well combined
3. Store the oatmeal in the refrigerator overnight
4. Shake it and eat up!

These overnight oats can be eaten cold or if you have a couple extra minutes to spare, it can be microwaved for 2 minutes for a belly warming breakfast during these cold winter months (if doing so, I recommend adding a splash of fat-free milk to keep it from getting dry). 
Top with fresh fruit such as antioxidant-rich strawberries, blueberries, or raspberries and nuts of your choice then enjoy this nutritious and delicious breakfast J

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