For all of you set on a healthier 2021, we have a beautiful overnight oats recipe to help you get the New Year off to a delicious and virtuous start.
There is plenty of research showing that breakfast is the most important meal of the day and that eating breakfast helps avoid unhealthy snacking. Eating breakfast also helps you focus better. Put it this way, would you send your child to school on an empty stomach? No. So, why would you go to work or get your day underway without fueling your body and brain?
Our recipe is for overnight oats, and for those of you who have vowed to give Veganuary a go, this recipe is vegan-friendly. Hurrah! So it will help you stay on track so you can enjoy a plant-based January.
Why Overnight Oats?
Overnight oats is one of the most popular items on the menu at DASH.
Overnight oats is a great breakfast not only for the health benefits but for the convenience too – they are made the night before, so you can just grab and go in the AM.
Oats are a versatile and inexpensive food that can be tweaked to personal tastes. Oats work great with sweet fruits as well as salt and spices.
Health Benefits of Oats
Oats are high in fibre, helping to keep you feeling fuller for longer and they also help in reducing bad cholesterol and increasing good cholesterol in the body. Oats also contain compounds called avenanthramides, which play a role in reducing inflammation.
Health Benefits of Soaking Oats
Overnight oats are oats that are soaked in liquid for around seven hours. Soaking overnight breaks down the starch and acid present in oats which results in better digestion. Soaking may also help your body utilise more efficiently the nutrients found in oats. Those nutrients are plant-based protein, B vitamins, and minerals including iron, calcium, phosphorus, magnesium, copper and zinc.
Making Overnight Oats
If for some reason you can’t make it into DASH to get your overnight oats fix you can still kick-off your breakfast, and new year, the right way with this healthy vegan overnight oats recipe.
This recipe makes one portion but it is best to double or triple the amounts so you have a few grab-and-go breakfasts ready.
Overnight oats will keep in the refrigerator for 2-3 days.
Healthy, Vegan, Overnight Oats Recipe
- 30g whole grain porridge oats
- 100ml oat milk (or liquid of your choice)
- 1tbs chia seeds
- 1tsp vanilla extract
- 30g vegan yoghurt
- 30g of toppings of your choice
- In a mason jar, bowl or Tupperware container, combine the oats, milk, chia seeds and vanilla extract.
- Depending on preference you can mix the yoghurt in with the other ingredients or layer it on top of the oats.
- You can add your toppings now or wait and add these in the morning.
- Cover the mixture and place in the fridge and leave overnight.
- In the morning, give everything a good stir before tucking in.
Get Creative with your Overnight Oats
Use this recipe as a base to get started with your own personalised overnight oats masterpiece. When you have the basics down, you can start experimenting with different ingredients, flavours, textures and toppings.
Don’t forget to take a photo of your creations and show us on social media.