Overnight Oats: A Healthy Breakfast!
Oats are a healthy breakfast alternative, low in fat, high in protein and in complex carbohydrates, of the kind we need to have energy and a sharp brain.
Moreover, oats have an important set of vitamins and minerals that make them a true ‘superfood’, perfect for those who want to eat healthily. Last but not the least, it’s very easy to prepare.
No Oats At Home? Go Buy Some, Quickly!
In a previous post, I explained how I cook my oatmeal so it’s always perfect. You can take a look at the recipe here. However, oats can also be prepared raw and that is what I’ll be talking about today!
Overnight Oats – What Is It?
Basically, “overnight oats” are raw oats, soaked in some kind of liquid – usually milk, sometimes juice – and left in the fridge for a few hours, hence overnight.
Raw oats are not easy to digest. That is why the soaking process is necessary: the cereal is still raw but by being soaked for a long time, it softens and becomes more digestible. So, if you want raw oats, don’t forget to make your bowl the night before.
The Recipe Is Easy And Fast!
- Milk or juice of choice
- Optional: cinnamon, chia seeds, grated coconut
- Toppings: fruit, yogurt, nuts, seeds … according to the day and the mood!
- Weigh your dose. I make 30 gr of raw oat flakes per person but the recipes can go up to 50 grams per person, usually.
- Choose the milk or juice. I am a traditionalist here: I always opt for a milk version – fat-free milk, almond milk or coconut milk (the drinking kind, comes in a carton). But there are those who use juices, such as apple juice, which is widely used in bircher muesli – a typical overnight oatmeal recipe from Switzerland.
- Mix, cover, and place in the fridge. As everyone here has their individual preferences, I always do individual doses. I pour the milk without really measuring – about 1 centimeter above the height of the flakes – mix it with a spoon, cover and put in the refrigerator. This is also the moment to add seeds – chia, pumpkin or sunflower seeds are good options, as are hemp seeds. Cinnamon or grated coconut are great seasonings – add 1 teaspoon per cup of oats.
- In the morning, finish with toppings of your choice: start by adding a little more of milk, if it has gotten too dry; then cut some fresh fruit, more seeds, some nuts, a spoonful of yogurt … whatever you want.
And there it is, a nutritious, healthy, breakfast that takes no more than 5 minutes to make. Is there any better?