Instructional Video Series: Easy Overnight Oats Recipe For Intuitive Eaters

One of the things I’ve noticed as a registered dietitian working with folks to recover their relationship with food is that sometimes basic cooking skills are missing. It’s a whole lot easier to be satisfied with food when it tastes good and it’s easier to make food taste good when you’re a more competent cook!

For this reason, I created the first video in my new instructional video series for how to prepare easy meals or snacks for intuitive eaters. In the inaugural video, we join chef Lauren Bialkowski in preparing a super fast, satisfying, nutritious, and delicious meal of overnight oats!

Lauren’s Recipe for Overnight Oats:

– 1 cup rolled oats
– 1 cup milk of choice
– pinch of salt

Optional add-ins:
– 1 Tbsp chia/flax seeds
– 1/4 cup dried, fresh, or frozen fruit
– sweetener to taste
– 1 Tbsp nuts/nut butter


  • Combine rolled oats, milk, salt and chia/flax seeds and dried fruit, if using, in an airtight container. Stir all ingredients together.
  • Place in fridge for at least 5 hours, then mix once more to make sure everything is combined.
  • Top with optional sweeteners, fresh/frozen fruit, nuts, or nut butter.

This recipe is easily modifiable for allergens and food preferences.

Are you interested in learning more about how to implement the principles of intuitive eating to find freedom with food? Christina is an intuitive eating counselor and registered dietitian nutritionist in the Centerport, New York area and she is doing fully virtual sessions during the COVID 19 pandemic. Christina takes Aetna, Cigna, and Empire NYSHIP insurance.  Send Christina an email to learn more about 1:1 nutrition therapy sessions!

Published by Christina Frangione, MS, RD, CDN, RYT

Christina Frangione, MS, RD, CDN, RYT is a Registered Dietitian Nutritionist serving the Long Island, New York City, and New York State areas helping clients with eating disorders and disordered eating recover their relationship with food and their body. She utilizes a Health at Every Size® approach and supports Intuitive Eating and knows that while she is the food and nutrition expert, you are the expert of your body and life.

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