In the morning you simply take the soaked oats out of the fridge and you can enjoy them straight away. This way you can save time and you still have a filling breakfast which can always be adjusted according to your taste.
Overnight oats are not only a great breakfast. The savoury option is also perfect as a snack in between meals. In summer overnight oats are also a refreshing light dessert.
Find out why oat breakfast is so healthy, how to prepare it properly and much more here!
What are overnight oats?
Overnight oats are basically oats which are
soaked overnight. Usually they are prepared with milk or water and stored
in the refrigerator.
For different variations, you can add different toppings such as fresh fruit, nuts or seeds to your overnight oats. If you want to prepare vegan overnight oats, you can purchase plant-based drinks or you can even make your own vegan milk at home and use it instead of cow’s milk.
What is the difference between porridge and overnight oats?
The classic porridge, also called oatmeal, is prepared and eaten warm, unlike overnight oats which are stored in the fridge overnight and enjoyed cold. Both breakfast dishes are based on soaked oats. When preparing porridge, the oats are not slowly soaked overnight, but they are cooked in hot liquid (water or milk).
In the Verival online shop you can find many different types of porridge, which you can also perfectly use as a base for overnight oats.
The advantages of overnight oats
1. You need less time in the morning
Overnight oats are the perfect breakfast for those who find it difficult to get up in the morning. Since you prepare your breakfast the day before, you can enjoy your breakfast right away in the morning and save valuable time.
2. Overnight oats are the perfect breakfast to go
If you are not hungry right after getting up,
you can simply take the overnight oats straight from the fridge and put them into
your backpack and take them with you to the office.
A little tip: It’s best to prepare your breakfast in a jar. You can also add fruit and toppings the day before.
3. Oats keep you satiated for a long time
Oats contain a lot of fibre and long-chained carbohydrates that will keep you full for a particularly long time. This way you can get through the morning without getting hungry and you don’t have to eat any snacks in between.
4. Overnight oats can help you to lose weight
Due to the long-lasting feeling of satiety, you will not get hungry again so quickly and automatically you will not have to reach for a snack so often. The protein amount contained in oats also supports muscle building if you do sports in addition. Moreover, having more muscle mass also leads to a higher calorie consumption.
5. Overnight oats are healthy
Oats contain important ingredients which really get us going in the morning. These are above all the ten percent fibre content, the quality of the carbohydrates, the protein composition, the unsaturated fatty acids and a number of vitamins and minerals.
Oats also stimulate our digestion, reduce our cholesterol level and lower the risk of high blood pressure, lipometabolic disorders and heart disease.
6. Overnight oats are suitable for many types of nutrition
You follow a vegan diet, are gluten intolerant
or can’t tolerate lactose or fructose? – No problem. You can easily adapt your oats
to your eating habits.
Instead of cow’s milk you can for example use vegan almond, oat or coconut milk. The flakes can also be exchanged quite easily. For the gluten-free overnight oats version you can replace the oat flakes with millet, buckwheat, rice or quinoa flakes.
7. Breakfast never gets boring with overnight oats
There are thousands of different options on how
to prepare overnight oats. You can use different toppings, nuts, seeds, fresh
fruit, dried fruit or berries in order to prepare different variations.
You can also add spices such as cinnamon, vanilla, cocoa or poppy seeds to give your breakfast that extra something. You can also get creative with the preparation of your breakfast.
The right preparation
Basic recipe for overnight oats
For the base you only need oats and some liquid,
which are mixed together in a ratio of 1:2. Cow’s milk is a good possibility
for overnight oats. However, you can also use water or plant-based drinks,
depending on your taste, intolerance and nutrition.
Put the mixture in the fridge and let it steep
overnight. The next day the oats will have completely absorbed the liquid. The
oats should now have a soft, mushy consistency.
Finally, simply add spices and some toppings.
The best toppings for overnight oats
Chia seeds, flax seeds and hemp seeds for
example are super healthy and ideal as topping for overnight oats.
Flax seeds are especially good for our
digestion. They have a slightly laxative effect and thus prevent constipation.
They also have an anti-inflammatory effect and contain a lot of fibre and
Hemp seeds are especially good for our immune system. They contain important amino acids, which above all promote regeneration. If you follow a vegan diet, hemp seeds are also the ideal source of protein.
Fruits and berries
Whether you like more exotic fruits like kiwi, pineapple, papaya and mango or classics such as apples, pears, strawberries and blueberries – fresh fruits simply refine your overnight oats. In summer they are also wonderfully refreshing. In winter, you can for example combine apples with a little cinnamon or gingerbread spice.
Hazelnuts, cashews, walnuts or almonds are the perfect topping – whether as a whole or grated. It is true that nuts contain many fats, but these are considered as healthy fats – so-called unsaturated fatty acids. They stimulate our brain performance and are therefore also known as brain food. Ideal for your power breakfast.
Our favourite recipes
Here we have our favourite overnight oats
recipes for you to try out:
Wash, peel and grate the carrots. Mix all the ingredients in a bowl, cover it and store it overnight in the fridge. The next day, stir through the mixture and divide the overnight oats between your 4 breakfast bowls. Enjoy!
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