The Best Healthy Overnight Oats Recipe

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Before reading about Healthy Overnight Oats Recipe, let’s learn about oats. Oats are cereal grain that is grown across the world. They are made up of three main components: fiber, protein, and carbohydrates. Just like other grains, oats can also be ground into flour and used in baking. Oats are a versatile grain that can be enjoyed at any meal, and in particular during breakfast. Oats are often eaten as porridge or cereal but are also popular for use in overnight oats.

Oats are a great source of fiber, protein, and many other nutrients. Overnight oats are a convenient and healthy option for breakfast on busy mornings. Oats are one of the most popular grains in America. They’re a great source of fiber and protein, as well as other nutrients like manganese, selenium, and zinc. There’s also evidence that oats can lower your cholesterol and reduce your risk of cardiovascular disease.

Oats are rich sources of soluble fiber which lowers LDL cholesterol and reduces the risk of cardiovascular disease. They have a low glycemic index, meaning they will not cause spikes in blood sugar, therefore making them a healthy choice for people with diabetes and those who are trying to lose weight. Oats also contain a type of antioxidant called beta-glucan that helps lower cholesterol levels in the blood.

1. Basic Healthy overnight oats Recipe

Overnight oats recipes typically rely on a handful of basic ingredients.

Ingredient List of the Healthy Overnight Oats Recipe

Oats - If you want a shorter soaking time, use regular or instant oats. If you want a medium soaking time, use medium-churned or coarse oats. If you want the longest possible soaking time, use steel-cut oats.
Milk - Use 1 cup of cow’s milk combined with one cup of oatmeal. 120 ml of oats, for example, can therefore be combined with 120 ml of milk.
Chia seeds (optional) - The chia seeds act as a binding agent, thus creating a glue-like consistency. You should use 1/4 cup of chia seeds for every 1 cup of oats. For example, you can use 1/8 cup (30 ml) of chia seeds for every 1/2 cup (120 ml) of oats.
Yogurt (optional) - Yogurt is a great way to get your daily needed dose of protein, not to mention it’s smoother, creamier, and tastes just as good. Use a dairy or plant-based yogurt and adjust the amount as per your taste buds.
Vanilla (optional) - Adding vanilla extract or a vanilla bean to your overnight oats will create a rich, subtle flavor.
Sweetener (optional) - A little maple syrup, 2-3 chopped dates, or half a mashed banana can be added to your overnight oats to make them sweeter.

Nutritional Value

These overnight oats have plenty of healthy ingredients.

1 cup (81 grams) of raw oats contain;

Calories - 307
Water - 8.7 grams
Protein - 10.7 grams
Carbs - 54.8 grams
Sugar - 0.8 grams
Fiber - 8.1 grams
Fat - 5.3 grams

One cup of milk (3.25% milkfat) contains:

Calories - 149
Protein - 8 grams
Fat - 8 grams
Carbohydrates - 12 grams
Fiber - 0 grams
Sugar - 12 grams

One cup of 2% milk only has 122 calories and 5 grams of fat, while skim milk has 90 calories and none of the unsaturated fats.

Oats contain more protein and fat than many other grains, for instance, quinoa, rice, and millet. Aside from being an excellent source of beta-glucan (that reduces hunger and improves the feeling of fullness), they also have a high water content that helps to improve hydration and aid in digestion. Naturally, the nutritional content of this recipe might change depending on what type of milk and optional ingredients you choose.

Steps to prepare the Healthy Overnight Oats Recipe

To make overnight oats, combine all ingredients and refrigerate overnight in an airtight container. Soak oats and chia seeds in milk to achieve a pudding-like texture overnight. Overnight oats will stay good for up to 4 days in the fridge. When refrigerated, keep them inside a container with a tight lid. That means you can easily batch-prepare larger portions of your favorite recipes and add different toppings over the course of the week.

2. Chocolate peanut butter

This low-carb overnight oats breakfast recipe is a deliciously guilt-free rendition of peanut butter cups. To create a chocolate flavor, mix 1-2 tbsp of cocoa powder in with your basic oatmeal recipe. In the morning, try mixing in 2 tablespoons of natural peanut butter with some chopped peanuts and raspberries. Out of all those ingredients, the most important is to mix in a few mini chocolate chips for an extra flavor hit.

The peanuts & peanut butter add healthy fats to this recipe, and the cocoa & raspberries add antioxidants that help protect your body from disease.

3. Tropical

Want a tropical change? use this alternate recipe by swapping the milk and yogurt for coconut milk and coconut yogurt. Then, top it on a handful of pecans, some unsweetened coconut flakes, and freshly cut or cooked tropical fruits like mango, pineapple, or kiwi. Refrigerate overnight, same as the base recipe.

You can also use dried fruits, but remember to only eat a small amount. Generally, a portion of dried fruit should be ⅓–⅔ smaller than the same portion of fresh fruit. For a healthier choice, you should opt for varieties that have less sugar, but these might contain oil.

4. Pumpkin spice

Pumpkins are a high-fiber, vitamin-rich food option. They add a rich and unexpected flavor to this recipe. Pumpkins are a good source of beta carotene, which has been shown to reduce your risk of metabolic syndrome. With an increased risk of type 2 diabetes and heart disease, metabolic syndrome is a serious health problem that requires professional intervention.

To make this recipe, add 1/2 cup (120 ml) of pumpkin purée to your basic oatmeal recipe. Add in some nuts and spice at the end before you refrigerate it overnight. In the morning, add a teaspoon (5 ml) of cinnamon, and half a teaspoon (2.5 ml) of ground cloves and nutmeg.

5. Carrot cake

There are tons of benefits that you can get from eating carrots, such as the long list of nutrients. Onion and carrots have been specifically shown to rank much lower on the glycemic index (GI) than other vegetables, which means they’re less likely to cause the dreaded blood sugar spike after eating them.

Like pumpkins, they’re also high in beta carotene. The compound is converted into Vitamin A, which is needed for your eyesight and protein production. It also helps with your development and immune function. To make this filling & creamy dessert, simply mix 1/2 cup shredded carrots, 1/4 cup raisins, and 2 tbsp cream cheese (or a substitute) with your basic overnight oats ingredients.

You can refrigerate it overnight, then add a little carrot, raisins, and allspice before serving.

6. High-protein mint chocolate chip

Protein is a nutrient that has been found to reduce hunger and make you feel fuller longer. The recipe for basic overnight oats already provides over 10% of the recommended daily intake of protein. Adding yogurt and nuts/seeds to your recipe increases the protein content to 17 grams per prepared cup.

If you would like an additional amount of protein, 1-2 tablespoons (15-30 ml) of dry proteins (Protein Powder) can be blended into the drink. This will bring the protein content up to around 28–33 grams per cup.

Add a few drops of peppermint extract and top it off with fresh strawberries, mini chocolate chips, and some mint leaves for a better flavor. Finally, use 1 spoonful of spirulina powder for a natural green dye (For those who are looking for the natural option).

7. Coffee-infused

This recipe is an offbeat way to get caffeine into your system in the morning. Substitute 1 ounce (30ml) of milk with a shot of espresso. Alternatively, you can mix 1 tsp (5ml) of ground or instant coffee with the original amount of milk. This provides around 30-40 milligrams of caffeine, research has shown this amount may improve alertness, short-term recall, and reaction time.

Top with your choice of fresh fruits, nuts, and/or seeds. If you like the taste of coffee but want to limit your caffeine intake, simply substitute espresso or ground coffee with ground chicory root. Brewed chicory root tastes similar to coffee but is naturally caffeine-free.

Related Post - https://bdfoodinfo.com/healthy-quick-meals/

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