Strawberry Mint Overnight Oats

Overnights oats have so much to offer us and they are an easy and healthy meal or snack on the go or anytime. The alchemy of the ingredients provide soluble fiber, energy sustaining protein and natural sweetness. I get a great sense of satisfaction in setting this magic to work, ready whenever the mood is right and hunger strikes.  When I’m hungry, when little ones are hungry, it feels victorious to have something nourishing and tasty ready to go.

Our digestive system is at its peak during the summer season, making it a good time to incorporate healthy grains and breads that may have been absent during Spring and you tolerate them well. The act of soaking the oats in the yogurt and milk helps their digestibility and provides you with a source of sustained energy. Incorporating mint into this recipe is nourishing to the digestive fire and helps to dissolve any blockages within, remove wastes efficiently from the body.

There are infinite variations on overnight oats. For summer, this delicious variation brings together ripe strawberries, lemon zest, and one of my favorite summer herbal allies- Mint. Enjoy these easy, nourishing and delicious overnight oats for breakfast or a snack.  

When I sit with mint, I feel excited and eager; my energy is drawn to mint and I feel it pulsing outward and towards mint. After sitting with mint, I feel calm and relaxed, soothed of internal and outward tensions. She shares with me about her medicine for cultivating clarity, clearing inner channels and restoring inner resilience so I may come back into alignment.

A Little More about Mint:

From The Yoga of Herbs: Mint is pungent and cooling. Working on the plasma, blood, marrow and nerves. Works on the respiratory, digestive, nervous and circulatory systems. It is a stimulant, diaphoretic, carminative, nervine and analgesic.

The pungent taste is cleansing to the mouth, kindles our digestive fire, purifies the blood, promotes nasal secretions, causes tears and gives clarity to the senses.  It helps alleviate digestive imbalances and remove excess liquid in the body. It helps discharge oily, sweaty, sticky waste products. It gives taste to food, stops itching, helps with skin growths, kills worms, breaks up stagnation, and opens the vessels.

Carminative herbs are those that relieve intestinal gas, pain and distention. They settle digestion and increase absorption of nutrients. They help to dispel water and mucus that is stagnating and clogging the GI tract. Typically aromatic herbs that possess volatile oil that stimulates gastrointestinal nerves.  Closely related to nervines, they dissolve blockages in all channels, open the nervous system and are circulatory stimulants.

From The Wild Medicine Solution: Mint soothes the belly and eliminates cramps and intestinal spasms. Reduces headaches and relieves tension. It can relax airways and improve breathing.

Traditional herbal preparations for Mint are tea/infusion, tincture and compress. With Magical Cooking, we incorporate our healing herbal allies into our food, embracing food as medicine.

Enjoy and be well!

Strawberry Mint Overnight Oats

Yield- one quart

1 heaping cup of oats(regular or gluten free)

⅔ cup yogurt (can be dairy free)

1 ⅓ cup milk (cow, rice, almond, coconut)

2 tbsp chia seeds

1 tsp vanilla

0-4 tbsp maple syrup

Pinch of salt

½ cup of sliced strawberries

½ -1 tsp lemon zest (experiment of you like more or less)

½- 1 Tbs chopped mint (experiment of you like more or less)

Mix the ingredients in a bowl or directly into a mason jar or other 16oz container. Stir well and let sit for at least 4 hours.


Nutritional info: (*using whole milk, 2% greek yogurt and 2 tbs maple syrup)

For 4 oz serving:

Calories 246

Fat 7.3 g

Carbohydrates 36.8g.

Fiber 6.1g

Protein 10.4g