How I do overnight oats
So many people are doing it now. But why?
I’ve been using gluten free overnight oats for a while now, for many reasons. As one of my go to breakfasts; it’s nutritious, kind on the gut, and keeps me going for a few hours.
If you suffer with digestion problems like me, overnight oats may be the way to go. Some people’s stomachs can struggle to break down certain foods, but when oats are left to soak for a few hours, the starches break down. The oats become more digestible, making it easier for the body to absorb the nutrition available.
Oats are also great for people short on time. As they are technically already cooked, all you need to do if you’re making a batch that can typically last around five days, add milk and whatever else you like, and heat it up for 60-180 seconds depending on how much liquid you have added and how thick you like your porridge.
The nutrition available from oats is plentiful. They are fibre, iron and anti-inflammatory rich which can help stathe off lethargy and even act as a mood and brain function booster, can help balance blood sugar levels, promote gut health to keep things moving, and they can keep us feeling fuller for longer which is helpful for those trying to lose or have more control over their weight.
Oats contain some important vitamins and minerals such as magnesium, zinc, selenium, thiamine, phosphorus, and manganese. These vitamins and minerals are of the same level of importance regarding how they contribute towards optimal health, providing imperative nourishment to the body for vital bodily functions. These include the ability to lower blood pressure, boost stamina and immunity to illness, help maintain well-functioning metabolism, regulate digestion, help with nerve, heart, and muscle function, and grow and sustain healthy bones and teeth.
Along with oats, for further nutrition and variety, I include the following in my base mix:
Chia seeds
Chia seeds are known as a little powerhouse superfood for their protein, fibre, and omega-3 fatty acids. Without soaking these overnight, personally I really struggle to digest them, but soaking them means I can enjoy feeling full for longer, I can benefit from the good fats that will help ease off inflammation in my body and help keep me hydrated and my skin from being dry, and I can take advantage of the added protein to my diet that will help keep my nervous system, muscular system, and metabolism functioning at their best.
Cinnamon
I add it to my porridge, to hot chocolate, to toast, and sometimes even in marinades and sauces. It is packed with antioxidants to help relieve inflammation and protect us from cancer and neurological disorders, and it benefits the skin, our immune system, blood sugar levels, and heart health. It even contains antifungal and antibiotic properties which can help protect us from other viruses and candida overgrowth that can have a lot of negative short and long-term effects on us. Just a little bit goes a long way for taste as well as nutritional value.
Linwoods Milled Organic Premium Mix
Containing flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, and goji berries; this mix provides a wide range of health benefits. These benefits include anti-inflammatory properties, fibre for gut health, antioxidants to reduce the risks of chronic diseases, zinc for the immune system, and much more that contributes to good bone, blood, brain, skin, eye, and mental health. You can grab these online, but I tend to shop for seeds and mixes at Holland & Barratt for the most part.
To this foundation mix I then add other ingredients to get whatever flavour profile I crave, or to add in whatever nutrition I need. For example, at the time of writing this, I had not long come back from the gym where I usually do a mix of cardio and strength workouts for somewhere between 30 and 90 minutes. Because of that I wanted a protein boost to help my muscles recover, something filling, something containing antioxidants to stathe off any inflammation and keep my immune system up because it is VERY cold outside, and something that would work alongside that increase in serotonin through feeding my neurotransmitters to further promote the great mood I’m in.
I chose a peanut butter and banana mix for this reason. Also, my bananas were close to going off which meant they’re sweet and perfect for mixing into a breakfast food or for baking. If you’ve never really been a fan of porridge or think it’s a faff, the dry ingredients alone will last months, and to prep the base honestly takes around five minutes. You can try so many variations so it never gets boring, it will save time on mornings, and it’s something the whole family can enjoy. Eating the same porridge two or three times a week just isn’t something I could do. I’d start to get bored, then dislike, then completely turn my back on the food altogether. So, variation is key.
Here are some examples of my favourites:
Peanut butter and banana
It’s a delicious protein and vitamin C packed breakfast. Perfect for vegans and kids will enjoy the flavour combination.
Cacao and honey
Who says we can’t eat chocolate for breakfast?
Chocolate porridge I like to call it. Honey is great because it adds a little bit of natural sweetness and also contains antioxidants; whereas cacao has a very different flavour profile. It is made by cold-pressing raw cacao beans to keep in as many nutrients as possible that would be lost if they were heat treated. Cacao is great for the immune system, it can boost serotonin levels and stamina, be a promoter for good skin and teeth, and it is also great for the heart and gut.
It does have a slight bitter taste to it if you add a lot of it to food, but adding a teaspoon to your porridge along with some honey will create a lovely, sweet, and chocolatey breakfast that’s actually healthy.
Honey and ginger
Good for the gut and good for the immune system, this combination is a little kick first thing in the morning if – like me – you enjoy strong flavours. I consume ginger almost every day for its medicinal, gut soothing, and anti-inflammatory properties, as well as its capacity to help prevent and treat serious ailments, fight infections, promote heart health, and balance sugar levels.
Grate it to add to your breakfast, and chop it finely for marinades. If you’re going to add it to your porridge, the best way to do this is to grate or chop it p as finely as possible, let it sit in a small amount of hot water to help the nutrients leave it, then strain and add the ginger infused water to your porridge mix before adding extra milk and/or whatever else.
Honey and orange zest
I love orange flavoured anything, but we tend to kind of ignore the zest. Grating orange zest into your porridge can add extra fibre, calcium, and folate to your diet, as well as vitamin B6. These vitamins will contribute to gut, bone, teeth, brain, heart, and overall health.
If you enjoy the taste of chocolate and orange together, try this combination along with a little bit of cacao powder for a powerful and super nutritious breakfast.
Berries
When I add berries to my porridge, I won’t add any other sweetener as I want to enjoy the natural sweetness that comes purely from the berries.
Berries are a great addition to any breakfast, and even salads. The usual suspects for me are blueberries, strawberries, and raspberries. They provide antioxidants to keep us healthy and away from inflammation, they help fight certain diseases and cancers, they can help with insulin sensitivity and gut issues, they provide many vitamins and minerals that contribute to complete health including eye, heart, and brain health, and they make us look good; reducing wrinkles and helping our skin stay damage free.
Other ways you can include oats in your diet are through baked goods, for bulking up breakfast cereals, as milk, and even as a face mask. Experiment, try oats today.
***If you are thinking about a major diet change, please consult your GP first and do your research***
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