Do you fancy a healthy meal again, or are you even on a diet but can't avoid sweets? Then here is the perfect solution for you: overnight oats (the name describes that you prepare these particularly valuable flakes the day before). They are also called cold porridge , cold oatmeal, or cold oatmeal. The power meal is prepared with oatmeal and some liquid (usually milk, plant milk, or water) and must be put in the refrigerator overnight.
The next morning, you have a delicious porridge, which you can enrich with various toppings. This allows you to individually change the taste and construct it according to your own interests. This meal is also perfect for morning muffle as it is no longer time-consuming in the morning.
Why overnight oats are so healthy for you and why you should definitely incorporate this superfood into your diet, we will tell you in the following post.
1. Overnight oats are super healthy
Oatmeal is very low in calories, but at the same time has a high proportion of protein and minerals. For example, 100 grams of oatmeal contains 14 grams of protein. Due to the vitamins, unsaturated fatty acids, and few calories, this snack is very healthy. In addition, the oatmeal provides us with important minerals, iron, and folic acid that a healthy body needs.
2. Overnight oats are extremely filling
Because the oatmeal is so rich in important unsaturated fatty acids, minerals, fiber, complex carbohydrates, and vitamins, it makes you feel full for a very long time. The reason for this is that fiber regulates blood sugar levels and satisfies cravings. That is why they are also ideal for losing weight.
3. Promote digestion with overnight oats
The healthy breakfast is proven to be very gentle on the stomach and is well tolerated, which is why the oatmeal is also ideal for babies. The reason for good digestion is that the fiber contained in it keeps the acidic gastric juice away from the mucous membrane. Oatmeal has been used for years to treat gastrointestinal complaints.
Various toppings can contribute to the effects, such as chia seeds. They are also considered to be very high in protein and are good for digestion. They also absorb a lot of liquid and are a perfect addition to the porridge. You can also add the seeds to the oatmeal in the evening; then they will be softened the next morning and taste a little softer.
4. Matching Overnight Oats Toppings
The porridge can be topped with various toppings, with the number of calories then increasing. Nuts (e.g., walnuts, hazelnuts, cashew nuts,...), berries (e.g., blueberries, raspberries, blackberries,...), other fresh fruits (bananas, apples, apricots,...), or homemade granola are ideal for this.
Nuts, berries, and fruit also contain important vitamins and other minerals. They are also natural sweeteners that do not contain any chemical additives. Various seeds, such as chia seeds or flax seeds, also have a high proportion of protein and are very healthy.
However, you should make sure that you do not add too many unnatural sweeteners to it. (such as honey – For honey substitution, just use agave syrup. It is significantly healthier than conventional honey). As the number of calories increases. However, with the most suitable toppings, the cold porridge is a real protein bomb!
If you like, you can also combine your overnight oats with chia pudding.
5. Varied preparation
Of course, you don't have to prepare the oatmeal with water, but you can also do it with other liquids. These are usually mixed in a ratio of 1:3, but this is of course in the individual interest, no matter how thick or thin you prefer it.
Porridge with milk becomes much creamier. Milk contains a lot of fat, which increases the number of calories. If the porridge is too tasteless with water, you can mix it with other milk alternatives, such as almond milk, rice milk, oat milk, coconut milk, or soy milk. But which is healthier, porridge with milk or water ?
