Overnight oats are a perfect option for hectic mornings when you don’t have time to prepare a pot of hearty steel-cut oatmeal. Soaking raw oats overnight gives a wonderful chewy texture that requires no cooking. You can keep the oat mixture in the refrigerator for 3 days.

1 1/2 cups steel-cut oats
2 T chia seeds
1 t vanilla extract
1/4 t ground cardamom
1/4 t ground ginger
1/4 t ground cinnamon
1/8 t nutmeg
1/8 t black pepper
1 C low-fat milk or unsweetened nondairy milk of choice
1/2 C water
2 cups berries of choice
2/3 C almonds or other nuts of choice
1/4 C cacao nibs (optional)

Add oats, chia seeds, vanilla and spices to glass jar and stir contents together. Pour in milk and water, and stir again. Secure lid and refrigerate overnight.

Place oat mixture into serving bowls and top with additional milk or yogurt, as well as berries, nuts and cacao nibs, if using. Serves four.

Per serving: 481 calories; 19 g protein; 18 g fat (2 g saturated); 65 g carbs, 14 g fiber; 29 milligrams sodium.

Key: C = cup; T = tablespoon; t = teaspoon.