Overnight oats are a perfect grab-and-go breakfast for busy mornings. These oats are prepared the night before, and you can enjoy them cold or warm.

Overnight oats?

They are quick and easy to prepare.
Overnight oats are delicious and creamy. Trust me! I always thought oats were supposed to be eaten warm, but this recipe feels like a treat in summer.
By soaking the oats overnight, they become more digestible.
Oats can be a very healthy breakfast to start the day. They don’t only fill you up, but they also retain their low glycemic index after soaking.
It’s a super nutritious way to start the day because they are an excellent source of fibre (both soluble and insoluble), a good source of protein-packed with vitamins and minerals.

Why sprouted oats?

Oats are indeed packed with vitamins and minerals. Still, they also contain phytic acid, which impairs the absorption of iron, calcium, zinc, phosphorus and also blocks the production of digestive enzymes, making them harder for your stomach. By sprouting the oats, these anti-nutrients are considerably reduced up to 81%.

Why organic?

Most oats contain pesticides and other chemicals like glyphosate that have been sprayed before harvesting for drying purposes, so consider organic when you can. Glyphosate has been labelled as a probable carcinogen by the World Health Organization’s International Agency for Research on Cancer.

Other health benefits

Studies show that oats can lower cholesterol levels which reduces your risk of heart disease.
Because oats contain soluble fibres, research shows benefits in blood sugar control, helping this insulin response. This can delay or even prevent the onset of type 2 diabetes.

What kind of fruit can I use?

You can use fresh or frozen blueberries. If you don’t like blueberries, choose another berry like raspberries or blackberries. Think seasonal, so you don’t feel you always are eating the same. In summer, use berries and in winter, add apples or pears with some spices like cinnamon nutmeg or cardamon.

Add Extra protein

Add protein powder if you need to increase your protein intake. You will need to add more liquid and make sure you stir well.

Other sources of protein are hemp seeds, chia and flax seeds. If you use flax seeds, ground them yourself and add them right away since they oxidize quickly after breaking down.

Also, add walnuts, pumpkin seeds for extra healthy fats.

Soy mylk is higher in protein than other plant-based mylks. Other choices are almond, cashew, hemp seed or pea mylks.

Lemon blueberry overnight oats

Author: Eva Eldh

Print Recipe

Ingredients

Scale

1/2 Cup organic gluten-free sprouted rolled oats.
3/4 to 1 cup organic unsweetened soy mylk or other plant-based mylk of your choice.
1/2 Cup frozen or fresh blueberries*.
1 tbsp of lemon rind*.
1 tsp maple syrup or honey (if you are not vegan). (optional).
2 tbsp chia seeds.

Instructions

Add the mylk first into the mason jar, then the oats ( I find it’s easier to stir).
Add the chia seeds, the lemon rind, the berries or your fruit of choice and spices stir well. My favourite mylk is organic unsweetened soy mylk, it’s naturally sweet, and I find no need to add honey or syrup.
When everything is well mixed, put the lid on and store it in the fridge until the next morning.

Notes

Prepare these oats the night before.
Store in the fridge for up to 3 days.
*Choose organic when possible.

Nutrition

Calories: 472
Sugar: 1.3g
Sodium: 83mg
Trans Fat: 17g
Carbohydrates: 60g
Fiber: 21g
Protein: 19g

0 Shares