Do you know the problem when you just don't have time to make breakfast in the morning? The solution for this is called " overnight oats ".
This delicious breakfast of oatmeal is prepared at lightning speed. You can add a personal touch to your dish with fruits, nuts, or spices. Discover how you can easily make the oats yourself here.
Why are overnight oats healthy?
The body needs a decent dose of energy after a long period of rest. After all, it consumes 50% of all calories while sleeping. With the Overnight Oats, you not only get a healthy amount of carbohydrates but also, depending on the variation, vitamins, minerals, and antioxidants. From seeds and dairy products to fruits and nuts, there are endless ways to prepare them.
Due to the many fibers from the oats , you feel full for longer and thus avoid spontaneous cravings. This, in turn, has an effect on weight, because you have a lower desire for snacks due to the prolonged feeling of satiety. In addition, the protein from the flakes helps to support the body's muscle building.
Overnight Oats can not only be eaten for breakfast but are also a great lunch snack. The container is then simply closed well and put into the bag together with a spoon to enjoy on the go or in between.
The Overnight Oats Basic Recipe
It really couldn't be easier! All you need for the basic recipe is oatmeal and liquid.
In a container, such as a can or a glass, these ingredients are mixed together in a ratio of 1:2. This means that for 40g of oatmeal, you take 80ml of liquid. The mixture is then placed in the refrigerator covered overnight.
Of course, the ratio depends on how solid or liquid you want your mixture to be. If you prefer it more liquid, you can also mix with 1:3.
A normal serving of oatmeal is about 40g and 60g. For the liquid, milk (whether of animal or vegetable origin) or water is recommended, depending on what flavor you want to achieve. But don't forget: toppings also add extra flavor to the meal.
Overnight Oats Basic Recipe – No Added Sugar
Ingredients
- 4 tbsp oatmeal (approx. 45 g oatmeal) or Verival Overnight Oats
- 80 ml milk, water, or a plant-based alternative (e.g., soy milk)
- Toppings of your choice: berries (blueberries, raspberries,...), nuts, nutmeg, dried or fresh fruits, bananas, apples, grated coconut,...
Preparation
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Water, milk, or a plant-based alternative is combined with the oatmeal in a glass and stirred well.
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The mixture is put in the fridge overnight until the next morning or for at least 2 hours.
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Then stir well again and enjoy.
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If necessary, you can refine your overnight oats with toppings of your choice.
Tip
Nutritional values
Overnight Oats Preparation: What are the variations?
Different oatmeal
Regular oatmeal is available in every supermarket and is the classic for overnight oats. If you want variety or are not a fan of them, you can choose from a variety of alternatives. Buckwheat or spelt flakes add something nutty to breakfast from the fridge. Alternatively, you can use Kamut flakes, also known as primeval cereals. Even gluten-free overnight oats can be made with rice, quinoa, and millet flakes.
Miscellaneous Liquids
The liquid can also be replaced with different options to adapt the overnight oats to your individual lifestyle. The use of cow's milk is quite typical. Instead of animal products, you can also use homemade plant-based alternatives such as soy, rice, or almond drinks. Water or juices are also suitable for soaking the oatmeal overnight.
Cottage cheese and yogurt
You can use these two ingredients in two different ways. On the one hand, you can use the quark or yogurt as a substitute for the base liquid. This makes breakfast even creamier than in the basic recipe mentioned above. On the other hand, yogurt or quark can also be used as another topping. This will add more protein to your oat breakfast.
Toppings
Apart from the flakes and the liquid, where there are different choices, you can vary with numerous toppings.
Seeds are very high in fiber and stimulate digestion. These include flax, hemp, or chia seeds . They contain calcium, vitamins, iron, and protein.
Fruits can be added to the overnight oats, either chopped or pureed. By adding regional and seasonal fruits or simply frozen berries, you will be provided with vitamins, antioxidants, and minerals, as well as unsaturated fatty acids.
Nuts and seeds give the soft porridge a particularly crispy touch. They also provide valuable proteins. Nuts and kernels also contain unsaturated fatty acids, such as omega-3 fatty acids.
Spices such as cinnamon, cocoa, or even poppy seeds give the overnight oats an extra sweetness and an intense taste. If you want it even sweeter, you can add a teaspoon of agave syrup or maple syrup. If you want to lose weight, you should ensure that the oats are as low in calories as possible.
