Overnight Oats For A Powerful Breakfast
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With food sensitivities on the rise and food preferences becoming more complex, demand for gluten free nutritious grain alternatives has increased too. Oats are one such versatile and healthy grain that have recently garnered a lot of attention of the health conscious for their rich nutritional profile.
Oats are prepared and had in several interesting ways. In its most intact and whole form, oat groats (how long do oat groats last?) take quite long to cook. For the ease of preparation and eating, they are rolled, crushed, steel cut or processed further into instant oats.
Nutritional Benefits Of Oats
Oats are a good source of carbohydrates and fiber. They contain Beta-glucans, a fiber that lowers LDL cholesterol and works wonders for your gut health. They actually act like a gelatinous coating that covers the stomach and the gut lining.
This coating supplies good bacteria to the gut and that absorbs toxic oils and waste before clearing them out of the body. Oats are loaded with manganese, phosphorus, iron, zinc and Vitamin B1.
Avenanthramide, an antioxidant that exists almost exclusively in oats is helpful in reducing inflammation and improving blood flow.
Oats are the perfect way to start the day, as they get your bowels moving too and off to a fresh start!
The latest trend in adding oats to your breakfast routine is the ‘Overnight Oats’. Overnight Oats are not cooked, and hence retain the complete nutritional profile.
So, today we have put together 6 delicious and well-balanced overnight oats recipes. They are prepared the night before and can be had straight from the fridge at breakfast.
Blueberries And Banana Overnight Oats
Get an antioxidant boost with berries, bananas (how long do bananas last?) and oats. In a Mason jar, add 3 tablespoons of oats of your choice. Add milk enough to cover the oats. Add 2 tablespoons of yogurt. Continue layering the Mason jar with banana blueberries (how long do blueberries last?) chopped walnuts (how long do walnuts last?) and some honeycomb or honey or any other natural sweetener you prefer. Secure the lid and refrigerate it overnight.
Overnight Oats And Chia Pudding (Comes With Chocolate Chips!)
Double up on your fiber dose with this oats and chia pudding. Add 2 full tablespoons chia seeds (how long do chia seeds last?) to 3 tablespoons of oats. Add double the amount of milk you would normally add, as the chia and oats will absorb a lot of it. Finely chop 4 dried figs (how long do dried figs last?) and add to the oats. Sprinkle some chocolate chips and store in the refrigerator overnight.
Chai Tea And Spiced Pears Overnight Oats
Now, this is what I am talking about! I need my cuppa chai every morning without fail, and if I can add some oats to it, isn’t it just the best.
This option will take a teeny bit of preparation beforehand, but it is oh! So worth it! Begin with brewing a cup of Chai tea. In a saucepan, melt a tiny knob of salted butter. Add 1 chopped pear and let it cook down. Remember to use a ripe pear, as all the sweetness comes from the ripeness of the pear. Sprinkle half a teaspoon of cinnamon powder and once it is softened enough, add the chai tea to achieve medium consistency.
To prepare the overnight oats, simply pour this chai-pear mix over 3 tablespoons of oats. Refrigerate this overnight and you will have an energizing, spicy and rich chai-oat concoction the next morning!
Acai Berry Overnight Oats
Acai Berry is another superfood that has taken over the healthy eating world by storm. It is a nutrient and antioxidant rich berry native to Brazil. Acai berry powder is commonly found in health stores.
For this overnight oat’s recipe, to one cup Greek yogurt add 2 teaspoons of acai berry powder. Stir this mix till you get a beautiful purple hue to the yogurt. Add to this, 3 tablespoons of oats, and top it off with chopped mango and blueberries. This delicious and antioxidant loaded recipe will charge you up for the whole day!
Cheddar And Green Herb Savory Overnight Oats
For those who don't prefer a dose of sweetness early in the morning, savory oats are the way to go.
You will need half a cup oats, one cup Greek yogurt, half a cup milk and a good handful of shredded cheddar cheese. Add them all together and give it a good stir. For an immunity shot, add half teaspoon of garlic powder, (how long does garlic powder last?) a pinch of salt and pepper and a generous hand of chopped herbs of your choice.
I personally love basil, parsley and chive. Before serving, top with extra cheese, cuz why not?
Roasted Squash And Egg Overnight Oats
For a protein and fiber packed breakfast, I love having eggs with my oats.
Now there are a couple of ways you can prepare this overnight oat recipe, and both of them are remarkably delicious.
With a little butter and dried herbs(how long do dried herbs last?), roast a cup of butternut squash (how long does butternut squash last?). Season it with salt and pepper to bring out the sweetness of the squash. Once it's cooked down enough, break an egg into the squash and mix it up briskly on a high flame. The high heat will cook the egg and mixing it will not allow the egg to form clumps. Adjust the seasoning and take it off the heat. In a bowl add half a cup of oats to 1 cup of yogurt. Refrigerate it overnight and before serving top it off with the roasted squash and egg mix.
Alternatively, you can add a soft-boiled egg separately to the roasted squash overnight oats. The advantage of adding the soft boil egg is that the yolk in its liquid form is perfect to marry the squash and oatmeal together.
Like I said before, oats are supremely versatile. Not just for breakfast, overnight oats are an amazing option for late night snacks when you need a little something to beat that craving. There are plenty more healthy and wholesome ways you can serve them in. So don't rob yourself of the goodness of oats and remember to add them to your diet at least twice a week!
Everything you need to know about butternut squash, click here!
