Okay, now we're gonna make overnight oats. This is my favorite base for breakfast bowls. This is what I have most of the time. If you follow me on Instagram, you've probably seen plenty of oatmeal breakfast bowls. So just like chia pudding, this is super simple, except we're just going to work with a different ratio, we're going to use two parts quotes to three parts of plant based milk. So for one person, that means half a cup of oats and three quarters of a cup of plant based milk.
So we're going to use rolled oats. Today this is my favorite. This is less process then the quick cooking oats or something. So this is my one is the most oops. So that's half a cup of oats. And then we're going to use three quarters of a cup of unsweetened almond milk.
You could substitute you know cashew milk or coconut milk from a carton can Soy milk, any kind of milk that you would like. Again, I just recommend unsweetened tea because we've this evening for the tops where you can actually see it. So you could also if you don't have rolled oats or you prefer the texture of steel cut oats, these are steel cut oats. And this works the exact same way. Same ratio two parts steel kudos to three parts of plant based milk. I make this once in a while, but rolled oats are really my favorite.
And then what I love to add to overnight oats is some flax meal. flax meal is super healthy and eating it helps reduce your risk of breast cancer and prostate cancer. So I make sure that both my husband and myself have a tablespoon of flax meal every day. You want to store the flax meal in the fridge so I usually put it in a jar like this. And adding a tablespoon to your oats really won't change the texture too much but it does add some great protein and fiber and omega three fatty acids and helps perfect those cancers. So now we're going to grab before I was going to mix it up, it was still look very liquidy but we're going to cover it up, put it in the fridge, just like we did the chia pudding, and overnight, the oats will absorb some of the water and thicken it up.
So a couple more things I love about rolled oats. Even if you buy organic rolled oats they cost 20 cents a serving so it was really hard to to get a cheaper or healthier breakfast. Eating oats also has been shown to lower your cholesterol. They're a great source of fiber. What else here protein, iron, potassium, and this is before again even put the fruit on top. So this is a great way to start the day.
This basic recipe has about 220 calories for people that curious about that. If you wanted to add some chia seeds to your overnight oats, which I do once in a while, you could just add an additional quarter cup of liquid and one tablespoon of chia seeds. So this would be overnight chia Oh, it's kind of includes the best of both worlds a little more filling that would come out about 270 calories. In that case you could skip the flax meal because chia seeds include a lot of those omega three fatty acids and good things that are in in the flax meal. So that's how you do overnight oats. This is ready to go in the fridge and we can add smoke