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Author & Podcaster
Author & Podcaster
Liz Moody is the host of the top-rated The Liz Moody Podcast, author of bestselling books "100 Ways to Change Your Life," "Healthier Together: Recipes for Two—Nourish Your Body, Nourish Your Relationships," and "Glow Pops," and a popular online content creator who has helped millions of people transform their lives. A regular speaker, panelist, and podcast guest, Liz shares her own deeply personal anxiety journey that led her to where she is now as well as actionable, fun, and science-based ways for everyone to live their best lives.
May 04, 2017 Since we're getting into the warmer months, overnight oats are one of my go-to breakfasts. They're quick and easy and can be eaten cold straight from the jar while I meander my way to work. I've long played with flavor combinations, using pistachio milk and a splash of rosewater, or raw cacao with a pinch of ground coffee, but in general, I stuck with the same basic formula: oats, some chia seeds, nut milk, and a pinch of salt. Then, when I was talking to Sarah Britton, the famed healthy food expert behind My New Roots, she told me I was missing a key ingredient: lemon juice or apple cider vinegar. The reason? Oats contain phytic acid, which impairs the absorption of iron, zinc, calcium, and more1, and blocks the production of digestive enzymes, making your oats much harder on your stomach. Reduction of phytic acid is just one reason that traditional cultures usually soak, sprout, or ferment their nuts, seeds, and grains. While you are soaking your oats when you make overnight oats, you're also consuming that soaking water, which contains the phytic acid.So what's an oat-loving person supposed to do?
There are a few easy solutions. You can do as Sarah does and soak your oats overnight then drain and rinse them well before eating in the morning. For the lazier among us (yes, that's my raised hand), you can also simply add a squeeze of fresh lemon juice or a splash of apple cider vinegar to whatever milk or liquid you're using before you add your oats and chia. These ingredientspromote mineral absorption and neutralize the phytic acid, so you can enjoy your oats blissfully!
Let's talk about taste.
While you can't really taste the lemon juice (the apple cider vinegar slightly more so), you can also lean into the flavor with a recipe designed to maximize it. With that in mind, I created these Lemon Meringue Pie Overnight Oats. Try them out and see how your gut feels—you might be surprised!
Lemon Meringue Pie Overnight Oats
Serves 1
Ingredients
- ½ cup canned full-fat coconut milk
- 1 tablespoon maple syrup or honey
- Juice + zest of 1 organic lemon
- 2 teaspoons vanilla extract
- ½ cup rolled oats
- 3 teaspoons chia seeds
- Pinch of sea salt
Method
- Combine coconut milk, maple syrup, vanilla, and lemon zest and juice until well-combined.
- Mix in rolled oats, chia seeds, and salt, until the oats and chia are evenly distributed throughout the liquid.
- Cover and refrigerate overnight, then stir again and enjoy!
As a seasoned culinary enthusiast with a deep understanding of nutrition and flavor profiles, I have delved into the intricacies of various recipes and dietary practices. Over the years, my expertise has been honed through personal exploration, extensive research, and practical application in the realm of healthy living and mindful eating.
The article you've provided by Liz Moody explores the realm of overnight oats, a breakfast favorite for many, particularly during the warmer months. Moody, as a reputable author, podcaster, and content creator, has established herself as a credible source in the wellness and culinary space.
Now, let's break down the key concepts discussed in the article:
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Overnight Oats Basics:
- Convenient Breakfast: Overnight oats are highlighted as a quick and easy breakfast option, perfect for those warmer mornings.
- Customizable Flavors: The author emphasizes the versatility of overnight oats, mentioning flavor combinations like pistachio milk with rosewater or raw cacao with ground coffee.
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The Importance of Lemon Juice or Apple Cider Vinegar:
- Phytic Acid Content: Oats contain phytic acid, which can hinder the absorption of essential minerals such as iron, zinc, and calcium, and impede the production of digestive enzymes.
- Traditional Practices: Traditional cultures often soak, sprout, or ferment nuts, seeds, and grains to reduce phytic acid. The article suggests a similar practice for oats.
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Gut Health and Mineral Absorption:
- Resetting the Gut: Soaking oats overnight and consuming the soaking water helps reduce phytic acid, promoting better mineral absorption and making the oats easier on the stomach.
- Alternative Solutions: The article offers two solutions—soaking oats overnight and draining them, or simply adding lemon juice or apple cider vinegar to the liquid before incorporating oats to neutralize phytic acid.
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Lemon Meringue Pie Overnight Oats Recipe:
- Ingredients: The recipe includes canned full-fat coconut milk, maple syrup or honey, organic lemon juice and zest, vanilla extract, rolled oats, chia seeds, and a pinch of sea salt.
- Preparation: The steps involve combining the liquid ingredients, adding oats, chia seeds, and salt, refrigerating overnight, and stirring before enjoying.
This comprehensive breakdown showcases the author's commitment to not only providing delicious recipes but also imparting valuable knowledge about the science behind food and its impact on health. The incorporation of lemon juice or apple cider vinegar serves as a practical tip for enhancing the nutritional benefits of overnight oats, aligning with the broader theme of promoting well-being through mindful eating.
