If you haven't already jumped on the overnight oatmeal bandwagon, there's no time like the present! Overnight oats (and, really, any easy breakfast you can put in a mason jar to grab and go to work) save my life on a daily basis, and here's why.
They're completely no-cook & easy to meal prep. Just load up mason jars with oats and water (or milk or nondairy milk) and let them soak overnight in the fridge. I make three jars at once so I have breakfast ready for me three mornings in a row without even having to think about it. Then I can just throw one in my bag to eat at work if I don't have time to sit and eat at home (says the one who wakes up 20 minutes before getting on the road—the beauty of meal prep recipes).
You can change the flavor profile in a jiff. Just top each one with a different fruit or nut. Or, stir in a little yogurt, some spices, cocoa powder, nut butter or whatever you need to mix up your stale breakfast routine.
And, of course, they're a delicious breakfast that's actually good for you! With overnight oats, you get the goodness of fiber and vitamins and minerals from the whole grain, and you can control the added sugars to keep them much lower than flavored instant oatmeal.
Whether you're already on board with overnight oats or you're just a beginner, use this easy formula to make perfectly creamy oatmeal every time with delicious flavor combos of your own.
Mix equal parts old-fashioned oats (rolled oats, that is, not quick-cooking-they'll get too mushy) and water along with a pinch of salt in a jar, cover and refrigerate overnight and up to 3 days. For one serving, we recommend using:
This is where you get to be the oatmeal master! Sweet, savory, it's up to you. Once your oats are soaked and ready to go, open up that jar to add mix-ins and toppings. (You can also heat your oats first if you want warm oatmeal; just microwave in the jar-without the lid!-for about 30 seconds before topping.)
First, stir in sweeteners, creamy agents and spices, such as:
nut butters or chocolate spread
yogurt or ricotta
milk or nut milk
maple syrup, honey or sugar
ground cinnamon
curry powder
ground cardamom
Then, top it off with some fruit for natural sweetness and/or chopped nuts for a little extra crunch and texture, such as:
If you can't wait, go ahead and dig in at home. But for those mornings when you're rushing out the door, put that lid back on and take it to go. Or, even better, keep some toppings at work to mix in once you get there so you don't have to do anything to get a delicious, healthy breakfast put together before leaving the house.
Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.
As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
Ball Mason Jars are a classic choice for preparing overnight oats, and as an added bonus, they're generally inexpensive to buy. These 8-ounce versions come in a pack of two for just $10, but you can also buy sets of 12 jars if you want to stock up.
Why Do You Put Chia Seeds in Overnight Oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.
For richer, creamier results, we also like adding regular yogurt or plant-based yogurt. The best ratio of milk to oats is 1:1 oats to milk. If you want to add additional creaminess with yogurt, you can add half as much yogurt as milk, for a ratio of 2:2:1 for oats:milk:yogurt.
A bowl of overnight oats might help to strengthen your immune system. The inclusion of beta-glucan in oats aids in increasing the activity of our body's white blood cells (WBCs), which are responsible for defending us from sickness. Because oats are high in zinc and selenium, they help fight infections.
Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?
Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.
In a large glass jar, combine the oats, milk, yogurt, maple syrup or honey, chia seeds, vanilla cinnamon, and sea salt. Stir well to make sure all the ingredients are combined. Cover with a lid and place in the refrigerator overnight. In the morning, remove from the refrigerator and stir.
Add-ins + toppings – Here's where you can get creative. Just like with regular stove top oats, there are some classic add-ins like vanilla extract, ground cinnamon, maple syrup (or honey) and a pinch of sea salt that really elevate the flavor and make overnight oats super tasty.
Oats are high in dietary fiber, so eating oatmeal may help someone prevent or manage constipation or difficulty with passing stool. A person who has fewer than three bowel movements per week may have constipation.
Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.
You can also add yogurt and/or chia seeds to make your overnight oats more filling and thicken the texture. They're then sweetened (honey works great as a sugar-free option) and left to soften in the fridge overnight.
Or do I have to wait overnight? Waiting overnight allows the oats and chia seeds to fully hydrate and soften the oatmeal. We recommend waiting four to five hours for the best experience, but some customers do enjoy eating it immediately for a more textured, chewy oatmeal.
Overnight Oats Basic Ratio = 1/2 cup old-fashioned oats + 3/4 cup milk. This is what I usually make for one serving. I'll add other things to this, but I'll share more about that below. If you want to double or triple this to make multiple servings you easily can.
The only ratio you need to remember when making overnight oats is 1:1. You'll soak one part rolled oats with one part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk (like almond milk, soy milk, coconut milk, etc.)
Put 50g porridge oats in a saucepan, pour in 350ml milk or water and sprinkle in a pinch of salt. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn't stick to the bottom of the pan. Or you can try this in a microwave.
Add 1 tsp (2 g) of oatmeal to your baby's Similac formula.
You might add more oatmeal if your doctor says it's okay. The maximum amount of oatmeal that you can add to a bottle is 1 tsp (2 g) of oatmeal per 1 tablespoon (15 mL) of formula.
Introduction: My name is Tish Haag, I am a excited, delightful, curious, beautiful, agreeable, enchanting, fancy person who loves writing and wants to share my knowledge and understanding with you.
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