Do you know the problem of simply not having time to make breakfast in the morning? The solution is called ‘overnight oats’.
This delicious breakfast made from oats is prepared in no time. You can add a personal touch to your meal with fruits, nuts or spices. Discover here how you can easily make your own oats.
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Why are overnight oats healthy?
The body needs a good portion of energy after a long period of rest. After all, it uses 50% of all calories while sleeping. With overnight oats, you not only get a healthy amount of carbohydrates, but also, depending on the variation, vitamins, minerals and antioxidants. From seeds and dairy products to fruit and nuts, there are endless ways to prepare them.
The high fibre content of oats helps you feel full for longer, avoiding spontaneous food cravings. This in turn has an effect on your weight, because the long-lasting feeling of satiety reduces your desire to snack. What's more, the protein in the flakes helps to build muscle in the body.
But overnight oats aren't just for breakfast – they also make a great lunch snack. Simply seal the container well and pop it in your bag with a spoon, so you can enjoy it on the go or whenever you get the munchies.
The basic overnight oats recipe
It really couldn't be easier! All you need for the basic recipe are oats and liquid.
In a container, such as a can or a glass jar, mix these ingredients together in a ratio of 1:2. That means for 40g of oats you take 80ml of liquid. Then you put the mixture covered in the refrigerator overnight.
The ratio depends, of course, on how firm or liquid you want your mixture to be. If you prefer it more liquid, you can also mix it at 1:3.
A normal portion of oats is about 40g to 60g. For the liquid, we recommend milk (whether animal or plant-based) or water, depending on what flavour you want in the end. But don't forget: toppings are also added to add extra flavour to the meal.
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Overnight oats preparation: what variations are there?
Different oats
You can get normal oats in any supermarket and they are the classic for overnight oats. If you want a change or aren't a fan of them, you can choose from a variety of alternatives. Buckwheat or spelt flakes give breakfast from the fridge a nutty flavour. Or you can opt for kamut flakes, also known as an ancient grain. You can even make your own gluten-free overnight oats with rice, quinoa and millet flakes.
Different liquids
You can also replace the liquid with different options to adapt the overnight oats to your individual lifestyle. The most typical is to use cow's milk. Instead of animal products, you can also use homemade plant-based alternatives such as soy, rice or almond drinks. Water or juices are also suitable for soaking the oats overnight.
Quark and yoghurt
You can use these two ingredients in two different ways. On the one hand, you can use quark or yoghurt as a substitute for the base liquid. This makes the breakfast even creamier than in the basic recipe above. On the other hand, you can also use yoghurt or quark as an additional topping. This way, you can add more protein to your oat breakfast.
Toppings
Apart from the flakes and liquid, where there are various options, you can vary your overnight oats with numerous toppings.
Seeds are very high in fibre and stimulate digestion. These include linseed, hemp and chia seeds. They contain calcium, vitamins, iron and protein.
Fruits can be cut into small pieces or pureed and added to the overnight oats. By adding regional and seasonal fruit or even simply frozen berries, you will be supplied with vitamins, antioxidants and minerals, as well as unsaturated fatty acids.
Nuts and seeds add a particularly crunchy touch to the soft porridge. They also provide valuable proteins. Nuts and seeds contain unsaturated fatty acids, such as omega-3 fatty acids.
Spices such as cinnamon, cocoa or even poppy seeds give the overnight oats an additional sweetness and an intense flavour. If you want it even sweeter, you can add a teaspoon of agave syrup or maple syrup. If you want to lose weight, you should make sure that the oats are as low in calories as possible.
