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Overnight Oats

VitalityWise / Overnight Oats

Overnight Oats

Breakfast, Sugar Detox Recipes

We can’t say enough about how good oats are for you. One of nature’s multi-mineral foods, containing magnesium, selenium, manganese, zinc, chromium, molybdenum and phosphorusWe can’t say enough about how good oats are for you. One of nature’s multi-mineral foods, containing magnesium, selenium, manganese, zinc, chromium, molybdenum and phosphorus. Although they contain about 13% protein, it’s the 17% of a soluble fibre called Beta-glucans that turns them into a true superfood. This fibre acts like a mini vacuum cleaner on bad cholesterol, hoovering up the bad LDL and removing it from the body before it can get into the blood stream.  Eating just 3gms of oat bran a day can reduce cholesterol by up to 20% in individuals with high (over 220 mg/dl) levels to start with.  In a Harvard University study that followed over 21,000 people for 20 years the results clearly showed that those who ate the most soluble fibre had by far the lowest risks of coronary heart disease and cardiovascular disease.

Beta-glucans has also been shown to boost the immune system, and as it’s a low glycemic index food, it has significant benefits for those suffering from Type-2 diabetes.  We could go on… Studies on both pre-and post-menopausal women have indicated that those eating the most fibre have significantly lower risks of breast cancer.

Please remember that ordinary oats do contain gluten, so if this is a problem for you, look for the gluten-free version.

Enough science. Apart from porridge and flapjacks, my favourite way to include oats in my diet is definitely Overnight Oats. This is one of those dishes that you should adapt to your family’s tastes. I have one child who loves them with berries and vanilla, another who prefers a nutty version, and a third who will only eat them with raisins in. Soaking the oats in liquid overnight means there is no need to cook them so they’re really quick to prepare in the morning, or a great snack to keep in the ‘fridge for later. The possibilities are endless, so enjoy experimenting!

Basic Recipe:

  • 1/2 cup whole grain oats (gluten-free if necessary)
  • 3/4 cup (about 200ml) almond, rice, coconut or oat milk. (If you prefer your oatmeal a little more liquid, add some more milk).

Now take your pick and add from the following:

  • 2tbsp chia seeds
  • 1 mashed banana
  • 2 tbsp raisins
  • 1/2 tsp ground cinnamon

Or try:

  • 1 tbsp almond or cashew butter with the mashed banana. You might need 1tbsp agave syrup or maple syrup with this one.
  • forget the banana, add 1tbsp cacao, 1tbsp maple or agave syrup, and a handful of pecan nuts.
  • add 2tbsp frozen berries and 1/2 tsp vanilla extract.
  • a handful of slivered almonds, 1/2 tsp nutmeg.

The next morning, remove from the ‘fridge and add some fresh berries or cut fruit, nuts and seeds if you like, and enjoy!

Sarah Carolides

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