Overnight Oats was a new concept to me until about a year or so ago. I think Laura Lea Balanced Blueberry Overnight Oats was the first time I tried them. I not only loved the flavor, but the texture was nice. I can see where some may find them too cold and “porridge-y”, but I enjoy them with the combo of fruit and other crunchy toppings you can mix in. And speaking of mix in’s, overnight oats are very versatile. You can make your oats to your liking and dietary needs. The base really just consists of oats, milk (plant-based or dairy) and some greek yogurt if you’d like. The addition of chia seeds also help to congeal the mixture and make it more pudding-like.
Benefits of Oats
via Harvard School of Public Health
Rich in: Fiber (insoluble and soluble), Phosphorus, Thiamine, Magnesium, Zinc
The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body. Whole oats also contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of chronic inflammation that is associated with various diseases like cardiovascular disease and diabetes.
Beyond their nutritious value, the best thing about overnight oats, and why they are so popular these days, is their convenience. They are a nutritious grab-and-go breakfast that will keep you full throughout the morning. Prepare your oats for the week in sealed tight containers like wide-mouth Ball jars, and they should last you up to four or five days. If you don’t like your fruit to be mixed in with the oats, thaw (if frozen) separately and add on top before eating. Add additional toppings like nuts, seeds, or dried fruits day-of as well.
The Peanut Butter Blueberry Oats (pictured) by Ambitious Kitchen are awesome. If you’re a fan of peanut butter and jelly, I think you will like these. The recipe calls for a blueberry jam or jelly, but I just made a blueberry “compote” – water, frozen blueberries, and monk fruit sugar over medium-high heat – as a substitute. I also used Smucker’s All Natural Chunky Peanut Butter (just peanuts and salt – no added sugar). I prefer crunchy peanut butter for the added texture, but you can use whatever brand/type you prefer.
If this recipe doesn’t sound up your alley, there are plenty out there that I’m sure will get your taste-buds on their feet! Check out these links for ideas:
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