How to Make Perfect Overnight Oats
Overnight oats take just a few minutes to prepare at night and yield a delicious and satisfying breakfast in the morning.
Overnight oats are basically oatmeal that has been soaking throughout the night. This doesn’t sound particularly exciting, but this healthy breakfast can be prepared with lots of different types of fruit and spices. On top of that it is great to take to work (or eat on the way to work). Oatmeal is incredibly healthy. The fiber and complex leave you feeling full for a long time and at the same time promote digestion. Since blood sugar levels rise slowly after eating oatmeal, you run less risk of experiencing food cravings later in the day. The unsaturated fatty acids in oatmeal are also incredibly healthy.
The oats simply get soaked in liquid overnight. What kind of liquid you use depends on your personal preference. Some of the most common kinds that are used are milk, yogurt or even soy, rice or almond milk. The latter is perfect for vegans. You can also prepare oatmeal with a ratio of 50% milk and 50% water. Typical amounts for one serving are 50 grams / 1.7 oz. oats (5 tablespoons) and 120 ml / 4 oz. fluid. Simply put the oats and liquid into a container, mix well, cover and leave the mixture in the fridge overnight. During this time the oats will absorb the liquid and create a kind of porridge.
If you prefer something sweeter try honey, agave syrup or even maple syrup on the oatmeal. However, you can get most of the sweetness by adding fruit. The best part is that you can choose whatever you like! Try bananas, blueberries, raspberries, apple, mangos or even kiwi or pineapple. You can either mash fruit into it at night or chop it on top in the morning.
Nuts and chia seeds, flax seeds or coconut flakes go well with the oatmeal as well. Spices such as vanilla or cinnamon are good too. You could also try cocoa, gingerbread spices or pumpkin pie spice during the holidays.
3 Delicious Recipes to Start
- 120 g whole grain oats
- 30 g raisins
- 400 ml low fat milk
- 1 apple
- 1 tablespoon lemon juie
- 1 pinch cinnamon
- 20 grams almonds
- 100 grams strawberries
- 50 g plums or stone fruit of choice
- 2 tablespoons honey (or agave nectar)
Instructions: For the overnight oatmeal: Combine the oatmeal with the raisins and milk in a bowl. Refrigerate overnight. For the almonds and fruit: The next morning, rinse, peel and chop the apple, and stir into the oatmeal. Stir in the lemon juice and a pinch of cinnamon. Toast the almonds in a dry nonstick skillet until golden and fragrant. Remove to a plate and cool completely. Rinse, trim, peel or chop the fruit as necessary. Divide the oatmeal between 4 bowls and drizzle with honey. Garnish with almonds and fruit.