Overnight oats
are a popular and convenient breakfast dish made by soaking rolled oats in milk or yoghurt and leaving them in the refrigerator overnight or for several hours. The mixture is typically sweetened and flavoured with ingredients like honey, maple syrup, fruits, nuts, seeds, or spices to enhance the taste. Some variations also include chia seeds for added texture and nutritional benefits.
People add fruits as a topping for the sweet version while the savoury version includes raw veggies like cucumbers, onions and tomatoes. Here are some of the main reasons why overnight oats are often considered healthy .
Rich in nutrients
Rolled oats are a good source of complex carbohydrates, fiber, vitamins (like B vitamins), and minerals (such as magnesium and iron). They provide sustained energy and can help keep you full throughout the morning.
High in fibre
Oats are particularly rich in soluble fibre, specifically beta-glucans, which can help lower cholesterol levels and regulate blood sugar levels. Fibre also supports digestive health.
The protein content
When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function.
Good for heart
The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.
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Customizable and nutrient-dense
You can customize overnight oats to suit your preferences and dietary needs. By adding fruits, nuts, seeds, and other wholesome ingredients, you can boost the nutrient content and flavour without resorting to excessive sugar or processed additives.
Convenient and time-saving
The ‘overnight’ aspect of the name reflects the convenience of preparing your breakfast the night before. This makes it an excellent option for those with busy mornings, as it requires minimal effort in the morning.
Keep you full
Due to the combination of fibre, protein, and healthy fats often present in overnight oats, they can help keep you feeling full and satisfied, reducing the temptation to snack on less healthy options later in the day.
It's important to note that the health quotient of your overnight oats depends on the ingredients you choose to add. To keep them as healthy as possible, focus on using natural sweeteners, fresh fruits, unsweetened milk or yogurt, and minimal amounts of added fats or sugars. This way, you can enjoy a nutritious and satisfying breakfast that fits your dietary goals. If you still don’t know how to make it, here is a simple recipe using which you can make overnight oats.
Ingredients required for Overnight Oats
1/2 cup rolled oats
1/2 cup milk
1/4 cup Greek yoghurt
1 tbsp mixed seeds
2 tbsp mixed dry fruits
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Fruit toppings of your choice
How to make it?
In a glass jar or airtight container, mix the rolled oats, milk/yoghurt, honey or maple syrup, seeds, dry fruits, vanilla extract, and a pinch of salt. Stir until well combined. Seal the container and refrigerate it overnight, or for at least 4-6 hours. This allows the oats to absorb the liquid and become soft and creamy. In the morning, take the oats out of the fridge and add your favorite toppings. Common choices include fresh berries, and sliced banana. Your delicious and nutritious overnight oats are ready to eat! Mix the toppings into the oats or simply dig in with a spoon.
(Images courtesy: Canva)
