Overnight Oats: Healthy Breakfast
Many people lack the time in the mornings to make themselves a proper breakfast. However, the first meal of the day is important in kick starting our metabolism and giving us energy for the rest of the night. The solution: Overnight oats! This oatmeal breakfast can almost entirely be prepared over night so it’s ready for you in the morning. EAT SMARTER gives you three delicious recipes for overnight oats so you too can start your day off right.
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.
Overnight Oats: Soak Them And Your Done
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.
Overnight Oats With Hazelnuts And Banana
- 5 tablespoons oats
- 120 ml / 4 oz. nut milk
- 1 banana
- 2 teaspoon chopped hazelnuts
- 1 teaspoon cocoa
Here's how: Mix oatmeal and let it soak overnight with milk and cocoa. In the morning, cut the bananas and add hazelnuts.
Exotic Overnight Oats With Coconut And Blueberry
- 5 teaspoon oats
- 60 ml / 2 oz. coconut water
- 60 ml / 2 oz. milk or water
- 100 grams / 3.5 oz. of blueberries
- Coconut flakes
Here's how: Mix the oatmeal and let it soak overnight in the coconut water and milk. Add blueberries and sprinkle with coconut flakes in the morning. If you would like to make this combination for “powerful” and add some protein, you can purée half of the blueberries with 100 grams / 3.5 oz. low-fat cottage cheese and add this into the oatmeal.
Plum Lover’s Overnight Oats With Cinnamon
- 5 tablespoons oatmeal
- 120 ml / 4 oz. almond milk
- 1 teaspoons maple syrup
- 1 plum
Here's how: Mix the oatmeal and let it soak overnight in the almond milk and maple syrup. In the morning add pieces of plum and add cinnamon to taste.