Whole grain oats are a rich source of nutrients, including vitamins, proteins, minerals, fibers, antioxidants. If you follow a healthy eating habit, oatmeal is a beneficial food to add in your overall diet no matter how it is prepared.
13 Health Benefits of Oatmeal
1. Heart Health & Cholesterol Levels
2. Diabetes Control
3. Reduced Constipation
4. Weight Loss
5. Manages Hypertension
6. Anticancer Properties
7. Asthma Prevention
8. Antioxidant Activity
9. Skin Care
10. Post-menopausal Health Benefits
11. Rich in Beta-Glucan
12. Moderate Gluten Levels
Whether you like your old fashioned oats topped with peanut butter and greek yogurt or slivered almonds and chocolate chips, there are many ways to enjoy both cold and cooked oats.
What Are Overnight Oats?
Overnight oats are raw oats that have been soaked overnight in liquid: popular choices include almond milk, hemp milk, coconut milk or Greek yogurt. While old fashioned oats are the most common type to use, you can also use steel cut oats, quick oats, or whatever else you have on hand. The oats absorb the liquid during the night, softening them in the same way cooking them softens them, except without the work! You can soak pretty much any variety and it’s a quick and easy breakfast.
5 Reasons to Try Overnight Oats
1. Overnight Oats Have Increased Digestibility
Soaking oats helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats nutrients much more efficiently. The oat is easier to digest compared to oats that have been cooked. Even oats that are gluten free aren’t always easy to digest, but overnight oats are a game changer for many.
2. Overnight Oats Contain Increased Resistant Starch
Resistant starch is found in all foods that contain starch, but it appears to be present at higher levels with cooled starchy foods instead of cooked ones. RS is a natural carb and helps to improve digestion, aid in weight loss, increase feelings of fullness and decrease insulin spikes associated with eating hot starchy foods.
3. Overnight Oats Are Versatile
You can use almond milk, Greek yogurt, coconut milk, hemp milk, soy milk, oat milk or even regular cow’s milk if you want. Sweeteners can be anything from honey or stevia to maple syrup and more, depending on your preference. Then you can add things like chia seeds, flaxseed, coconut flakes, nuts and nut butters, fresh fruit, cinnamon, dried fruit, berries and even cacao nibs, protein powder or maca powder to your oat mixture.
4. Overnight Oats Are Time and Money Savers
Ingredients for overnight oats aren’t super expensive, and because they are so filling, you may eat less throughout your day. This makes them ideal for those on a budget. Plus, prepping your oats recipe before bed probably takes less than 5 minutes, and when you wake up in the morning, they are ready to rock! No cooking, no mess, no fuss.
5. Overnight Oats Are Delicious
Have we mentioned how tasty overnight oats are? It’s like dessert in a jar, only good for you and is a full meal in itself.
How to Make Easy Overnight Oats Yourself
- 1/2 cup rolled oats
- 1 tsp Chia seeds
- ¾ cup cashew Milk
- 1 scoop Protein Powder optional
- Cinnamon, cardamom, clove, ginger
Mix everything together in a pint mason jar, cover and refrigerate overnight. Serve with your favorite toppings (berries, banana, nuts, dates, raisins) the next morning.
Warm Vanilla Bananas
- 1 Banana, sliced
- 1 tsp Vanilla Extract
- Pinch of Cinnamon
- 1 tsp Coconut Oil
Heat coconut oil on medium heat in a sauté pan until melted. Add the bananas, vanilla, and cinnamon. Sauté 5 to 10 minutes, stirring occasionally until slightly browned.
Now that you know how to make healthy overnight oats, it’s time to get started! As you can see, overnight oats are the perfect morning pick-me-up to get your day started on the right foot. With just a little preparation and a touch of creativity, you’ll be able to whip up these tasty little cups in no time at all.
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