Yum! One of the healthiest trends this year is overnight oats. Its easy and packed with delicious nutrients and protein to energize you throughout the busy day.

Let’s face it, most of us don’t have a lot of time during the week to indulge in a healthy breakfast or snack but this will save you a bunch of time. Best part? You can make it however you like with all of your favourite toppings. Here’s how:

  1. Quarter Cup Quaker Oats (or any you prefer). Try to not buy quick oats.
  2. Honey or any sweetener of your choice
  3. Quarter cup of milk, creamer, Almond milk, Oat milk or any milk of your choice! My recommendation: Ensure the milk is above the line of the oats (add as much as you like, its up to you!)
  4. A spoon or two of vanilla Greek Yoghurt or any yoghurt of your choice to add a little more flavour!
  5. Peanut Butter, Vegan Peanut Butter or Nutella
  6. Fruits of your choice
  7. Any other toppings you prefer! We also love chocolate chips.

Step 1: Add your oats, milk, yoghurt, and honey to your jar and stir until it has a smooth consistency and cover

Step 2: Leave it overnight or longer than 2-3 hours

Step 3: Add your peanut butter or Nutella and your toppings of choice such as, fruits, chocolate chips, granola, and more!

Step 4: Enjoy this packed protein jar!

Serves 4



Quantity Ingredient
1 lb. Ground Chicken
1/2 cup Breadcrumbs
1/4 cup Parmesan cheese, freshly grated
2 tbsp. Fresh parsley, finely chopped
1 tsp. Oregano, dried
1 tsp. Thyme, dried
1/2 tsp. Salt
3-1 litre boxes Low-sodium chicken broth
2-28 fl. oz. cans Tomatoes, diced, with juice from cans
8 Carrots, diced
5 Potatoes, peeled, diced
2 Onions, chopped
4 cloves Garlic, chopped
1 tsp. Oregano, dried
2 tsp. Thyme, dried
4 tsp. Parmesan cheese, freshly grated



  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com