Oat is a common breakfast item in many households. It is a healthy substitute for bread as it contains less calories and more fiber. Oats have soluble fibers that help in regulating blood sugar levels. As it takes more time to digest, you won't feel hungry for a long time. Oats are more nutritious than bread as well. When you have bread for breakfast, you can put on different spreads, butter, and jam. If you make overnight oats you can create variation in your meal rather than having the bland oat every day.
To make overnight oats you don't need to cook them on the stove or oven. You will just keep the oats soaked in milk overnight. The oats will become soft enough for you to eat. You will get the same consistency as porridge or pudding. The taste will be as creamy as it would be if you cooked it otherwise. In the morning you can add your favorite toppings. It's an easy grab-and-go milk.
Health benefits of oats
- Oats are extremely nutritious. They contain loads and vitamins and minerals that prevent diseases and keep you healthy.
- It has antioxidants that allow better blood flow, thus keeping your blood pressure in control.
- It contains the soluble fiber beta-glucan. It reduces blood sugar and promotes the growth of good bacteria.
- It lowers cholesterol levels, reducing the risk of heart problems.
- Oats are very filling; they help you to lose weight.
Ingredients
Oats: It is better to use the old-fashioned oats, not the quick oats. You will get a better consistency.
Milk: You can either use full-fat or low-fat milk. You can prepare this overnight oat with almond milk, cashew milk, or coconut milk as well.
Chia seeds: If you are preparing overnight oats then it's obvious that you are a health-conscious person. So, why not double the impact? Add chia seeds that are full of nutrition. It can give the oat a pudding-like texture as well.
Greek yogurt: It will add a tangy flavor to the oat and give it a creamy texture.
Vanilla extract: It will not only give a nice flavor but also give some sweetness.
Honey or maple syrup: If you want your oat to be a bit sweet then you can add honey or maple syrup.
Toppings: You can go creative with your toppings and add your favorite fresh fruits, dried fruits, nuts, seeds, and even spices.
Preparation
It is important to know the perfect oat and milk ratio to make the overnight oat. You must use 1 part oats and 1 part milk. Once you get the right portion of your ingredients, take out a nice jar and put the milk first. Then add the oats and chia seeds. Also add yogurt, honey or maple syrup, and vanilla extract. Mix the ingredients till the oats are completely submerged in milk. Cover the jar and then refrigerate it overnight.
Toppings
- Maple sweet potato: Cooked mashed potato, maple syrup, cinnamon and nutmeg.
- Pistachio raspberry: Crushed pistachios, fresh raspberries, and honey.
- Hot chocolate: Chocolate and cinnamon.
- Peanut butter jelly: peanut butter, fresh-cut strawberries, strawberry jelly, peanuts.
- Apple pie: chopped apples, maple syrup, cinnamon powder
- Banana nutella: Nutella, banana, chocolate chips, and crushed hazelnuts.
- Almonds and coconut: crushed almonds and shredded coconuts.
- Blueberry lemon: blueberry, lemon zest and honey.
- Pumpkin pie: canned pumpkin and whipped cream.
Tips
- Keep the oats overnight in a jar or mason jar. The latter will help you see the right measurements.
- Use the old-fashioned oats as the quick oats will get soggy. The steel-cut oats won't be so soft.
- It is preferable to warm up the oats in the morning before eating.
- Make the quantity suitable for 5 days as you can easily store it for that period of time in the fridge. So, if you make it on the weekend, it can serve you the whole week.
- Layer up the toppings and don't mix.
- If you use cold milk, it will take a longer time for the oat to soak. So, use milk at room temperature.
Preparing oats this way will save a lot of time. You can avoid the hassle of making breakfast in the morning. With so many choices of toppings, there will be something for everyone in the family. So, your spouse can go with banana and nuts, kids with Nutella and whipped cream. It's a very healthy meal to stay energized throughout the day.
