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Overnight oats: Nutritious breakfast for busy people
Do your mornings generally leave you with zero time to prepare breakfast? Well you’re not alone. In an ideal world, you should be eating something that’s delicious, nutritious and will keep you going until lunchtime. Overnight oats tick all the boxes! All you need is five minutes to prepare them the night before and you’ll be equipped for the following morning. The best thing is that they’re customisable to suit any taste – vegan or not.
Shower, make-up, hair and not to mention repeatedly hitting the snooze button leave me with virtually zero time for breakfast. So I usually grab a bread roll on the go. Come 10:30 and my tummy starts rumbling. Looking for a better solution, I started researching breakfast options.
Overnight oats – the healthy breakfast
Overnight oats are the perfect breakfast. I see some of you turning your nose up at oats as you’re probably thinking of sad, grey and gluey porridge. But worry not, these are in a totally different league. Create your overnight oats according to your personal preferences. One of the killer arguments in favour of oats is evident: They can be prepared the night before. The second argument is that they’re healthy and one of the best ways to start your day. The oats are rich in fibre, which avoid your blood sugar levels from going on a rollercoaster ride. Ideally, this means that you will keep your cool even on a stressful day. But that’s not all: the oats are also a great source of calcium, vitamin B1, many unsaturated fatty acids, minerals and trace elements like iron.
The basic recipe
- 40 g oats
- 120 ml liquid (or a little more or less depending on your taste)
The breakfast is prepared in a jar or glass and placed in the fridge overnight. This allows the oats to absorb the liquid and gives them a smooth consistency.
Pour a little liquid on the oats and stir. Try coconut, almond, hazelnut, soy or rice milk or, for a more traditional approach, water or cow’s milk. Need more protein? Add a nice dollop of low-fat curd cheese.
Fruit: Add fruit or berries either the night before or in the morning. Chop them up or puree with a fork. Personally, I like the combination of raspberries with coconut milk and water and I just let the oats soak up all the lovely flavours.
Sweetness: Overnight oats with fruit are sweet enough for me. But if you have a bit of a sweet tooth, simply add a spoonful of honey or agave nectar.
Toppings: The sky’s the limit when it comes to toppings. Nuts, chia seeds, linseeds, coconut flakes or dried fruit such as goji berries all make for perfect toppings. Chuck a handful on top of the oats first thing so that they stay nice and crispy or chewy.
Spices: Give your overnight oats an additional dimension by adding spices. Cinnamon is a classic.
Need some inspiration? Click here for great recipes
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