I was suspicious of overnights when I first heard of them. Cold oats? Why would anyone want that? But now it's one of my staple breakfasts and I always look forward to overnight oat mornings.
The Recipe
Ingredients for one serving:
35 grams (about 3 tablespoons) of quick oats
1 1/2 tablespoons of chia seeds
2 tablespoons of vanilla yoghurt
2 teaspoons cocoa powder - I like it extra chocolatey so I usually go overboard here.
Milk of choice (amazing with coconut milk) as needed
Steps:
Combine all ingredients together in a bowl, adding milk last (the milk is tricky because you only need to add enough to achieve the texture you are looking for. I like mine almost pudding texture)
Start out with filling the bowl until the ingredients resemble cereal (lots of milk and a bit of the other ingredients floating) and let it sit for about 3 hours.
Give it a final stir and add in a bit more milk if it is already pretty thick. (I normally do this before bed)
After sitting overnight it's a great texture and ready to enjoy!
~ Top with your choice of fruits (strawberry and banana are always great), coconut and/or granola for some added crunch.
Nutrition
Macro & Micro Highlights
Fat: 10g
Carbs: 23g
Protein: 7g
Magnesium: 25% of Daily Value*
Calcium: 19% of Daily Value*
Iron: 13% of Daily Value*
Chia seeds are an excellent source of Omega-3 fatty acids which may help reduce the onset of heart disease and lower blood pressure levels. Another benefit to eating chia seeds is their high fibre content which aids in digestion and may reduce the risk of type 2 diabetes, heart disease, stroke and bowel cancer. Chia combined with oats amounts to more fibre than in a cup of raspberries (which have the highest amount of fibre than any other fruit in a single serving!).
In terms of vitamins and minerals, both chia and oatmeal have a high content of magnesium which can help with muscle function. Chia has 19% of the recommended daily intake for calcium and oats contain about 13% of the daily recommendations for iron. This starts the day with a good amount of vitamins and minerals in a delicious pudding!
Enjoy :)
References:
*based on 2,000 kcal diet
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