bacon, eggs, muffin, plate, healthy

Breakfast is commonly referred to as the the most important meal of the day. There is no scientific basis for that statement but some research indicates that having breakfast may lower risk of metabolic disorders and cardiovascular diseases. Some kind of breakfast is better than no breakfast.

Growing up in the West Indies, visiting my grandmother in the Grenadines meant a breakfast of fresh oven-baked bread or fried “cou-cou”, a fried “sprat”, and a large enamel mug of “cocoa tea” (hot cocoa1). That was my favourite break especially the fried cou-cou2. Delicious.

On the island of St. Vincent where I was born, we would sometimes have bread with salted butter and English black pudding. Sometimes we ate roast breadfruit, fried and slathered with salted butter, fried sprat, and a few slices of fried sweet plantain.

These were hearty meals meant to get one going for a day of work.

I’ve now lived in the United States for over thirty years, most of that time in New Jersey. Black pudding is difficult to find in New Jersey. So are sweet plantains, sprat, cou-cou and breadfruit. I’ve had to adapt to my breakfast.

My current favourite homemade breakfast is thick-cut bacon cooked in the oven at 204ºC (~400ºF) for twenty minutes, with eggs cooked in the bacon fat, and a double protein Thomas’ English muffin.

That’s 27g of carbohydrates, 20g of protein, and 24g of fat. Healthy.

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  1. Cocoa nibs ground up and mixed with spices like cinnamon and nutmeg, then rolled into tube-like cocoa sticks. The stick is ground up or boiled into hot milk and served in a mug. 
  2. Cou-cou, coo-coo (as it is known in the Windward Islands), or fungi (as it is known in the Leeward Islands and Dominica) makes up part of the national dishes of Antigua and Barbuda, Barbados, British Virgin Islands and the U.S. Virgin Islands. It consists mainly of cornmeal (corn flour) and okra (ochroes). 

I love the Chobani Mighty Oat line of breakfast yogurts. I find them nutritious and delicious and very easy to eat. I started to eat them every day. Ironically, it was while searching for alternatives to Chobani Oats that I stumbled upon “overnight oatmeal”[^1]. On that website, I found a recipe Chobani oatmeal that led me to do some research on making my yoghurt oatmeal. I used Google search terms “yoghurt oats” and got a page full of search results with recipes.

I reviewed many of the recipes, learning about the few key ingredients that could go into a recipe. Some recipes used yogurt, some added milk, others used coconut milk or almond milk. All of the recipes used rolled oats because steel-cut oats would be too chewy and berries — strawberries, blueberries, raspberries etc. Some used chia-seed in the recipe but I don’t like the texture of slimy chia. After doing some research I decided to create my own overnight oats.

While I choose to use honey in the mix (before chilling) to add a touch of sweetness, it is optional. I didn’t like the texture and flavour as much as the rolled oats but muesli works just as well.

Overnight Oatmeal

  • Servings: 1
  • Difficulty: easy
  • Print

How to Make Overnight Oatmeal in a Mason Jar

Nutrition Facts

  • Calories 129 (538 kJ)
  • Total Fat 14.30g
  • Total Carbs. 31.17h
  • Sugars 12.31g
  • Protein 5.31g



  • 22.50 grams oats
  • 48 grams pears
  • 57.48 grams Unsweetened Coconut Milk
  • 7 grams honey


  1. Throw everything in a mason jar, screw the lid on top, shake, and put it in the fridge and leave overnight. The next morning you can enjoy a quick breakfast. Just open and eat.