Do you fancy a healthy meal again, or are you even on a diet, but can't avoid sweets? Then here is the perfect solution for you: overnight oats (the name describes that you prepare these particularly valuable flakes the day before). They are also called cold porridge or oatmeal. This power meal is prepared with oats and a little liquid (usually milk, plant-based milk or water) and left in the fridge overnight.
The next morning, you have a delicious porridge that you can enrich with various favourite toppings. This means you can change the flavour to suit your taste and construct it according to your own preferences. This meal is also perfect for those who are not so keen on mornings, as it is no longer time-consuming in the morning.
In the following article, we will tell you why overnight oats are so healthy for you and reasons why you should definitely incorporate this superfood into your diet.
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1. Overnight oats are super healthy
Oats are very low in calories but at the same time have a high protein and mineral content. 100 grams of oats, for example, contain 14 grams of protein. This snack is very healthy due to the vitamins, unsaturated fatty acids and few calories. In addition, oats provide us with important minerals, iron and folic acid, which a healthy body needs.
2. Overnight oats are extremely filling
Since the oats are so rich in important unsaturated fatty acids, minerals, fibre, complex carbohydrates and vitamins, they will keep you full for a very long time. The reason for this is that fibre regulates blood sugar levels and satisfies cravings. That's why they are also ideal for losing weight.
3. Promote digestion with overnight oats
This healthy breakfast has been shown to be very gentle on the stomach and is well tolerated, which is why porridge is also ideal for babies. The reason for good digestion is that the fibres it contains keep the acidic gastric juice away from the mucous membrane. Oats have been used for years to treat gastrointestinal complaints.
Various toppings can contribute to these effects, such as chia seeds. They are also very high in protein and good for digestion. They absorb a lot of liquid and are a perfect addition to porridge. You can also add the seeds to the porridge in the evening, then they are soaked and taste a little softer the next morning.
4. The right overnight oats toppings
You can add various toppings to the porridge, although this will increase the calorie count. Nuts (e.g. walnuts, hazelnuts, cashews, etc.), berries (e.g. blueberries, raspberries, blackberries, etc.), other fresh fruit (bananas, apples, apricots, etc.) or homemade granola are ideal for this.
Nuts, berries and fruit also contain important vitamins and other minerals. They are also natural sweeteners that contain no chemical additives. Various seeds, such as chia seeds or flax seeds, also have a high protein content and are very healthy.
However, you should be careful not to add too many unnatural sweeteners (such as honey – just use agave syrup for the honey substitute. It is significantly healthier than conventional honey). This will increase the calorie count. However, with the right toppings, cold porridge is a real protein bomb!
If you like, you can also combine your overnight oats with chia pudding.
5. Varied preparation
Of course, you don't have to prepare the oats with water, but can also do it with other liquids. These are usually mixed in a 1:3 ratio, but this is of course in the individual interest of how thick or thin you prefer it.
Porridge with milk is much creamier. Milk contains a lot of fat, which increases the calorie count. If you find porridge made with water too bland, you can mix it with other milk alternatives, such as almond milk, rice milk, oat milk, coconut milk or soy milk. But what is healthier, porridge with milk or water?
6. Perfect for vegetarians and vegans
Since overnight oats contain no meat, they are ideal for vegetarians. If you use water instead of milk, they are even suitable for vegans. Although they are both vegan and vegetarian, the fresh fruit, nuts and other toppings give you all the energy you need for the whole day. After all, breakfast is the most important meal of the day.
7. Healthy breakfasts at affordable prices
500 grams of oats can be bought in any supermarket for as little as one euro. Fresh fruit is also available at a low price. So, a healthy breakfast at an affordable price – what more could you want?
When it comes to certain milk alternatives, such as almond milk, it can of course be a bit more expensive because they are produced organically. You can also make the plant-based drinks yourself. This also saves some money and it is completely natural.
8. Quick preparation the night before
Preparing overnight oats is easy. Simply mix a few oats with three times the amount of milk or water and put it in the fridge so that the oats can absorb the liquid.
My recommendation: 40 grams of oats to 120 millilitres of water. The next morning, simply add various toppings and your power breakfast is ready!
9. Overnight oats for on the go – the perfect breakfast for those in a hurry
Of course, a healthy breakfast isn't just for at home, but also for on the go. Simply pour the mixture into a water-tight container or a screw-top jar and seal it tightly.
It's best to take the fruit pieces separately, freshly cut, and add them to the oatmeal mixture to make it taste fresher and more delicious. If you take everything together, it can all mix together and change the taste.
10. Breakfast ideas for children and the whole family
This protein-rich meal is suitable for young and old. Oats (in muesli, porridge or as overnight oats) are considered to be particularly gentle on the stomach, which is why they are an ideal and healthy addition to baby food. So it is a perfect meal for the whole family.
You are sure to find lots of recipe ideas that will inspire and nourish your whole family.
