OVERNIGHT OATS: 3 recipes in 1
For so many years I used to skip breakfast and go without eating anything until lunchtime, but then I would eat continuously until dinner time. I was constantly craving sweets and carbs and I thought that I just had a sweet tooth. Now I know that by skipping breakfast daily, I was more at risk of blood sugar imbalance, which can lead to hypoglycaemia and cravings. Since I started eating oats few years ago, I can totally see a difference not only in my cravings, but also in energy levels.
But not all breakfast is created equal: croissant and coffee have a completely different effect than oats and fruit, so choosing the right option is paramount.
I love oats because are a powerhouse of nutrients, are cheap and accessible to everyone. On top of having good amount of protein, vitamins and minerals, oats are an excellent source of fibre, that when soaked overnight reduces the amount of the anti-nutrient phytic acid, providing us with extra nutrients. This is a benefit that we have only when soaking oats, as opposed to cooking them. I have also added some chia seeds, which are high in Iron and fibre, along with flaxseeds, perfect for hormonal balance during the premenstrual phase.
Time: 5 minutes
-1 cup of rolled oats
-1 tbsp of chia seeds
-1 tbsp of honey (you can sub for maple syrup)
-1 tsp of flaxseeds
-1/2 tsp of cinnamon powder
-1/2 tsp of ginger powder
-1 cup and ¼ of plant-based milk of your choice (I like soya or almond)
Optional: 1 tbsp plain or vanilla protein powder
-1 tbsp of carob powder (you can sub for cacao powder), 1 tbsp of almond slices and 1 banana, sliced
-1/4 tsp vanilla extract, fresh berries, 2 tbsp nut/seed butter
-1/2 carrot (grated), 1 tbsp sultanas, 5/6 pecans
- Place the oats, honey/maple syrup, chia seeds, flaxseeds, cinnamon powder and ginger powder in a bowl. Add the plant-based milk and mix well.
- Divide into 4 containers and place them in the fridge.
- In the morning, take one container out of the fridge and add the toppings of your choice: chose one of the options above or experiment with combinations of fruit (fresh or dry), nuts, seeds and spices.
NOTES: Above are the most popular topping option, but there are endless combinations. For a creamier consistency, add a tablespoon of plain yogurt or coconut milk. The oats keep well in the fridge for up to 5 days, without toppings.