O.N.O. {Coconut + Chocolate + Banana}

Over the last few years there has literally been an overnight oats CRAZE. So much so that ONO is a pretty well known acronym (at least in foodie circles). The craze is wide spread for many reasons, a few of which I will dive into below in my review.

This is my absolute favorite version of ONO. It has held up against the critique of numerous family members and friends…give it a shot.

Serves 3.

THE TOOLS:

measuring cups
fork & small bowl for mashing banana
tablespoon
mixing bowl
large wooden spoon
3 serving bowls or mason jars

THE COMPONENTS:

1 cup oats
2 tbsp cocoa powder
2 tbsp unsweetened coconut
1 tbsp chia seeds
1 tbsp buckwheat groats
1 tbsp hemp seeds
1 banana, mashed
1 cup milk (or soy milk)
1/4 cup coconut milk (optional)
mint leaves for garnish (optional)

THE HOW TO:

Add the first 6 ingredients to a large mixing bowl (oats, cocoa powder, coconut, chia seeds, buckwheat groats, and hemp seeds). Using a fork and small bowl, roughly mash a large banana and add it to the mixing bowl. Add the milk and [optional] coconut milk. Stir to combine. Divide into 3 serving bowls or mason jars, cover, and refrigerate overnight. In the morning, garnish with mint leaves and some more shredded coconut. Serve with fresh fruit and a few raw nuts & enjoy!

THE DIETITIAN REVIEW:

Top 5 reasons for the ONO craze...

You get to eat dessert for breakfast – guilt free! There is not even a sprinkle of free sugar in this recipe. The World Health Organization recommends keeping your free sugar intake under 5-10% of your total daily calories intake. For a 2000 kcal diet, that would be ~25-50g of free sugar.
The convenience factor. If you make a large batch the night before, you'll have ONO ready to go for busy mornings or mornings when you have to travel for breakfast.
The versatility – oh the possibilities! A basic ONO recipe requires a 1:1 ratio of oats: fluid. That fluid can be milk, a milk-alternative like soy or almond, or even yogourt. Or a mix-mash of a few types based on what you have available. Then just add in some fibre, protein, and flavour boosters like nuts, nut butters, seeds, coconut, dried/fresh/frozen fruit, cocoa or protein powder…I could go on.
Fibre - one serving of this ONO recipe has ~9g. Adults need about 25g (female)- 38g (male) of fibre in a day. Fibre is a type of carbohydrate from plant foods that we cannot digest or absorb. We need fibre to keep our digestive systems healthy. It helps to prevent constipation, manage diarrhea, and feed the healthy bacteria in our gut. Fibre also slows down digestion and helps you feel more full and satisfied after a meal so that you do not overeat or feel hungry too soon afterwards. It helps to lower our risk of colon cancer, heart disease and also improve blood sugar and cholesterol levels - what more could you ask for in a nutrient?
Protein - one serving of this ONO recipe has ~10g. Protein is needed every day to build, repair, and maintain our body tissues. It also helps us to feel more full and satisfied after a meal. Eating smaller amounts of protein more often helps to improve muscle protein synthesis. The sweet spot is ~15-25g (or 0.25-0.3g/kg body weight) per eating event. Add a boiled egg or a 1/4 cup nuts or a cup of milk to your ONO breakfast and you’re golden!