Eating a healthy breakfast can be a challenge on busy mornings. One of the most convenient ways to get the health benefits you want from your breakfast while on the run is to make overnight oats. They are easy to assemble ahead of time so you can simply grab a serving out of the fridge in the morning and start your day.
Overnight oats are whole grain oats that have been soaked in liquid overnight. The liquid can be water, milk, nut or soy milk, coconut water or even yogurt. By soaking the oats overnight, in the morning they will be soft and ready to eat.
There has been discussion regarding the fact that eating raw oats may not be safe because they contain phytic acid. Phytates or phytic acids are found in the outer layer of oats. The phytic acids bind themselves to essential minerals like iron, calcium and zinc. Your body is unable to absorb these minerals when they are bound to the phytic acids, so you could end up with mineral deficiencies. One simple solution is to neutralize the phytic acid by adding a small amount of lemon juice or apple cider vinegar.
Soaking oats overnight has the added benefit of causing the starches to break down through fermentation, making them easier to digest. Oats also provide dietary fiber, B vitamins, biotin, iron and magnesium. They contain healthy carbs and fat.
Oats can help decrease insulin spikes and can aid in weight loss by making you feel full longer. They cause the body to release digestive acids that suppress appetite and speed up calorie burning.
You can soak the overnight oats in just about any glass container, but one of the best containers is a glass Mason jar with a lid. The oats will expand by 10-15% so be careful not to fill your glass container to the brim before putting the lid on.
Susan Vander Maas is a graduate of Ohio State University/ATI Wooster. She is the owner of Doc’s Deli, established in 2007.
The beauty of overnight oats is that you can make them as simple or as creative as you like. Start with the oats: use rolled oats, quick-cooking oats or steel-cut oats. If you use steel-cut oats you might give them a quick warm up before the overnight soak in order to get them soft by morning. You might also use a bit more liquid to help with the soaking process of the steel cut oats. Otherwise, the ratio of oats to liquid is 1:1.
Overnight oats are delicious when eaten cold, but if you prefer your oats warm, by all means heat them before eating. Common ingredients to add to your oats include chia seeds, fresh fruit, yogurt, dried fruit, vanilla and honey or maple syrup for a touch of sweetness. Experiment with spices, seeds, protein powder and nuts or nut butters.
If you are hosting a brunch or making a healthy breakfast for someone special, present your overnight oats in a beautiful glass layered with fruit and yogurt. Kids might like them with peanut butter and a splash of chocolate syrup or cocoa nibs.
Overnight oats can be made several days in advance and kept for three to five days in the refrigerator. They can even be frozen, so make a big batch on the weekend to take out of the fridge or freezer during the week and get your busy mornings off to a healthy start.
Have fun in the kitchen!
