Overnight Grains w/ Fruit

Wellness Wednesdays: Part 1 - A portable protein packed breakfast that easts like dessert

You Read That Right. Grains. Not Overnight Oats.

If you are looking for better digestion, steady energy, and a breakfast that actually keeps you full, you can stop looking.

No powders.
No gimmicks.
Just real food, used intelligently.

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Overnight Grains

I keep cooked grains and beans in my fridge at all times.

They turn into quick meals like bowls, burritos, fried rice, salads, and yes, even cookies.

There is not much sweet or savory that does not benefit from a handful of cooked whole grains.

They get a bad wrap these days, but they’re just misunderstood.

Eating whole grains helps digestion, lowers cholesterol, and provides sustained energy, making them a key part of a healthy diet.

If you think you do not like “healthy grains,” disguise them.

That is how this came to life.
A breakfast powerhouse disguised as rice pudding.

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A Portable Protein Punch

Coconut yogurt, chia seeds, and cooked whole grains rest overnight with vanilla, dried fruit, lemon zest, and a little shredded carrot.

Once the base is ready, take the wheel.

Layer it into mason jars with seasonal fruit, banana, nut butter, maple syrup, or jam if you like it sweeter.

Start and end with the grain yogurt base. This helps insulate the fruit and keeps everything fresh.

These jars hold all week in the fridge and solve anytime hunger.

Finish with granola right before eating for texture.

If you want my lemon almond granola recipe, just ask.

Overnight Grains Base

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Formula vs Recipe

This is a formula, not a rigid recipe.

Base Formula

Equal parts:

• 1 part cooked grains

• 1 part yogurt

• 1 part water

Add:

• 1/4 part chia seeds

• 1/4 part shredded carrot

• 1/4 part dried fruit

Season to taste:

• Lemon zest

• Vanilla paste

• Optional sweetener: maple, brown rice syrup, or date syrup

Combine everything, adjust seasoning, rest for 1 hour in fridge to set. Build jars as wanted.

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Optional Flavor Paths

• Cocoa powder, maca, dark chocolate, peanut butter, banana

• Matcha, strawberries, banana, coconut almond granola, hemp seeds

• Replace water with coffee. Add cinnamon, banana, macadamia nuts

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Recipe Example

Yield: 6 mason jars (pints)

• 1 cup cooked grains (rice + red quinoa)

• 1 cup yogurt

• 1 cup water

• 1/4 cup chia seeds

• 1/8 cup maple or brown rice syrup (optional)

• Zest of 1 lemon

• 1/4 cup dried fruit

• 1 teaspoon vanilla paste

• 1/4 cup finely shredded carrot

Garnish

• Banana

• Fresh berries or jam

• Nut butter

• Granola

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Leftover Rice and Mixed Grains

This works perfectly with leftover rice or batch-cooked grains.

I usually start with white jasmine rice, btw one of my favorite smells on earth when cooking. For every cup of dry rice, I add about 1/4 cup of another grain like millet or buckwheat. You can even add lentils for extra protein and fiber.

They cook in the same pot. Just add enough water to cover everything.

Basic Ratios

• Jasmine rice: 1:1 water to rice

• Millet: 1:1

• Buckwheat: 1:1.5

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Quinoa

Cook it like pasta.

Boil in plenty of well-salted water. Stir occasionally. After about 13 minutes, the grains open and show a white ring. Strain, spread on a tray, and cool. Fold into your rice mix.

If you want to branch out, look for fonio.
It is an ancient grain helping revive food systems in West Africa, and it is one of the most nutrient-dense grains you can eat. Think tiny couscous.

There are now pre-cooked fonio options available, which makes it incredibly easy to work into this formula. Here is a Link to buy.

Now, our final step below 👇

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Final Build

Mix cooked grains, yogurt, chia, carrot, and water. Season with lemon zest, vanilla, and sweetener if needed. Chill 1-2 hours to set.

Layer jars with your favorite add-ins to keep it fresh and fun.

If you want to push this AM powerhouse even further, blend up a pitcher of my Vitality Mylk, a sugar-free blueberry pineapple coconut drinkable yogurt you can batch once a week. It’s ridiculously refreshing.

This Wellness Wednesday Series is about reshaping how we satisfy our cravings, intentionally.

More protein.
More fiber.
Better digestion.
Less mindless snacking.

Food that works for you.

Much LUV
Matthew