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This life-changing recipe is a powerhouse of nutrition—delicious, trimming, gut-healing, and packed with methylating and lean body mass-enhancing benefits. It thoughtfully balances oats and kefir to provide nourishment without overwhelming density, making it perfect for challenging pause seasons.
One of the best things about this recipe is its versatility. You can prepare it as classic overnight oats, cook it as traditional stovetop oats, or whip up an instant version in the morning—whatever suits your routine best. The specific mix of half rolled oats and half quick oats is intentional. Quick oats help thicken the mixture without causing significant blood sugar spikes (thanks to the included stabilizers), while rolled oats add a satisfying, chewy texture.
With multiple ways to enjoy it and a carefully crafted balance of ingredients, this oat-based gem is sure to become a staple in your meal plan, fueling your body with steady, sustained energy.
Kefir Overnight Oats
Description
This life-changing recipe is a delicious, trimming, gut healing, methylating, and lean mean body mass enhancing gem. It combines oats with kefir but keeps the density of each in mind for challenging pause seasons. You can make it in several ways. You can make it as overnight oats, as the title suggests, or as regular oats or instant oats in the morning. Pick your own best way. The half each mixture of rolled oats and quick oats here is important. The quick oats help thicken (and don’t be super concerned about blood sugar spikes as we have lots of blood sugar stabilizers included), while the rolled oats supply some chewy oat texture.
Single Serving
Ingredients
DRY INGREDIENTS
WET INGREDIENTS
Your Choice of Standard Toppings
Instructions
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Put the dry ingredients into a 12-ounce jar for Overnight Oats, or into a small saucepan for Regular Morning Oats, or into a breakfast bowl (not plastic) for Instant Morning Oats.
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For the Overnight Oats Version: Place a metal fork into a jar, then pour in the boiled water (the metal fork ensures the glass does not break). Stir mixture very well. Add the frozen berries. Stir them well into the mixture. The berries will quickly defrost in the hot oats and cool the oats down to a lukewarm temperature. Once this has occurred (just takes a minute or so) pour in the kefir (you don’t want kefir combined into hot oats as that kills the gut-healing microbes). Stir kefir in well. Cover with a lid and place jar in refrigerator to sit overnight. In the morning or when ready to eat, stir, then top with Standard Toppings of your choice.
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For the Regular Morning Oats Version: Add water to saucepan containing dry ingredients. Set to high, stir well, and allow to come to a quick boil. Turn heat to low and let simmer for a minute or two. Take off heat, stir again, transfer mixture to a breakfast bowl, then add frozen berries. Stir them in well and allow them to cool the oats down. Once oats are lukewarm, add kefir and stir well once again. Top with your choice of Standard Toppings.
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For the Instant Morning Oats Version: Put dry ingredients into a ceramic breakfast bowl. Add the boiled water and stir well. Add frozen berries and stir again. Once the oats are lukewarm, add kefir and stir well once again. Top with your choice of Standard Toppings.
Note
Protein Nerd Notes
The 3 Tbs of TH Optimized Plant Protein provides all your Protein Nerd Level 3 and leucine requirements for lean body mass protection and enhancement. If you’d rather use less OPP for flavor preferences, reduce to 1½ Tbs and enjoy a full serving of TH Optimized Collagen in your coffee.
Psyllium Notes:
If you want all the benefits from psyllium that we mention in Trim Healthy Wisdom but don't love the texture when cooked with oatmeal, try this tip. It's especially game-changing if you have had a difficult time enjoying the oatmeal and quinoa bowls that use psyllium!
- Prepare the oatmeal or quinoa bowl as written but do not add the psyllium to your pot when you are cooking your oats or quinoa.
- After cooking simply add the psyllium to your bowl of cooked oats or quinoa and gently stir in.
- Adding the psyllium after cooking removes the slimy effect and thickens up the oats very nicely.
- For the Kefir Overnight Oats & Kefir Overnight Quinoa, stir the psyllium into the oats right before eating.
