The benefit of overnight oats
I’m a big fan of overnight oats. When made hearty with added nuts and seeds, they can provide all the protein we need. And by soaking oats, nuts and seeds overnight, they become easier on the digestive system, and we reduce phytic acid – a compound that blocks absorption of important minerals. Therefore soaking them overnight makes them more digestible and more nutritious.
Your oats can be eaten cold just as they are, or you can heat them to make a warming porridge.
They are really adaptable, tweak them to what you have in stock and what your tastes are. Make them extra tasty with cinnamon or other spices, as you like.
You can even make them in a jam jar or reusable coffee cup and pop them in your bag to take to work.
Protein content
The recipe below gives 20g of protein. This is a respectable amount comparable to, for example 2 poached eggs on toast. But the amount of protein we need varies on our body size and other things. To find out how much protein you need, check out my blog.
You can easily tweak this recipe to increase (or decrease) the protein content, just add or take away ingredients. For a bigger protein boost, try adding protein powder. I like pea protein powder as it is completely natural with no added ingredients, is 84% protein while being low in fat, and contains all the essential amino acids.
Additional benefits
Oats are a source of fibre, and beta-glucans which support immune health. They have a decent amount of protein in them and are a source of healthy, complex carbohydrates, which help keep blood sugar levels stable and keep you feeling fuller for longer.
Many nuts and seeds contain important nutrients as well as essential fatty acids. Some specifics are: pumpkin seeds for zinc, brazil nuts for selenium, sunflower seeds for cysteine, chia seeds or sesame seeds/ tahini for calcium, and flax seed or walnuts for an omega 3 boost.
Add berries to your overnight oats for health boosting antioxidants and vitamin C.
The recipe: perfect overnight oats / porridge
Note – Without the pea protein powder this recipe gives you 20g protein.
Ingredients
- 50g of whole rolled oats (tip – these are better than finer porridge oats as they are lower on the glycemic scale)
- 24g (2 dessertspoons) of ground flaxseed
- 24g (2 dessertspoons) of any other nuts and seeds of choice. Try: chia seeds, pumpkin seeds, sunflower seeds, ground almonds, walnuts, brazils, tahini
- 50g of frozen mixed berries
- 125ml of plant milk of choice
- OPTIONAL – pea protein powder – 12g dessertspoonful per additional 10g protein required
- OPTIONAL – extras for flavour – cacao nibs, cinnamon, ginger
Method
In a large jam jar, bowl, or saucepan (if you wish to heat the oats in the morning), place all ingredients. Cover and leave overnight.
Variations
Here are some of my favourite flavour combinations:
- “chocolate orange” – switch berries for tangerine pieces and add cacao nibs
- “apple pie” – switch berries for grated or stewed apple and add cinnamon
- “carrot cake” – switch berries for grated carrot (and apple if you like)
- Banana and nut butter – switch berries for mashed or banana and add a dollop of high quality nut butter
Get creative and enjoy!
